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Beast over Burden powered by Barbell Logic

Join expert voices from Barbell Logic and others from the world of strength for resources to help you get strong for life. Get coaching options and more educational content at barbell-logic.com.

health & fitness fitness

All Episodes

36:41

S6Ep4 - The Beginning of MED Series: Programming 101...

Beast over Burden powered by Barbell Logic ·

2020/11/16

Why does LP end? Is the lifter not recovering from the stress (too much fatigue) or is the lifter not delivering enough stress to disrupt homeostasis and recover? It turns out, it’s a little bit of both (though it differs for the different lifts) so we adjust training accordingly to continue progress. During LP, the stress recovery adaptation cycle is clean--the workout is the stress, the lifter recovers in 48-72 hours, and the lifter adapts and is ready to lift more the next time. To continue

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41:43

S6Ep3 - The Beginning of MED Series: Programming 101...

Beast over Burden powered by Barbell Logic ·

2020/11/16

What do you do when LP stops working and why would you make those changes? In this episode, Matt delivers a lecture to college students about the reason underpinning his programming methodology. Programming theory comes from the stress, recovery, adaptation cycle, in which a lifter disrupts homeostasis with a stress, recovers, and then adapts to be able to prepare for a greater amount of that stress. Programming also relies on specificity--training for a marathon does not help you train for a

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28:59

S6Ep2 - The Beginning of MED Series: MED

Beast over Burden powered by Barbell Logic ·

2020/11/16

We prioritize intensity over volume, simplicity over complexity, and economy--in time and stress. Let’s stick with simple as long as it works. If you stick with training long enough, it will get complex, and volume will get high, and programs will take 8 or 12 or 16 weeks. Enjoy the rapid, simple progress of novice and early post-novice training while it lasts. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No

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30:09

S6Ep1 - The Beginning of MED Series: A Rational...

Beast over Burden powered by Barbell Logic ·

2020/11/16

Matt and Scott first discuss the idea of minimum effective dose programming, explaining why and how they modify programming to continue to drive strength adaptations for their clients. What are the main cards we have to play to continue progress after LP? They are intensity, volume, frequency, and exercise selection. We drive intensity for intermediate lifters. They have primarily done 5s, so the weight goes up and they move form 5 to 3 to 2 to 1. They both realize their previously-developed

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40:06

#348 - The Beginnings of Programming

Beast over Burden powered by Barbell Logic ·

2020/11/09

Why does LP work, how do we modify for those who can't do it as prescribed, and based on what do we make necessary modifications? In this episode, Matt & Niki delve deeper into exercise and programming criteria. All lifters complete linear progression. Linear progression is simply adding stress in a linear fashion--the stress goes up every session. You can do this in running, push ups, or lifting. We take advantage of the fact that novices can progress quickly, with not traditional

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44:18

#347 - When It's Fun to Chase Numbers

Beast over Burden powered by Barbell Logic ·

2020/11/02

Strength makes us healthier and more capable. The process of getting stronger refines us. Sometimes, though, it's fun and motivating to just chase numbers. If you're hungry to hit some PRs, listen on. When we chase numbers, we're prioritizing strength. To truly prioritize big PRs, we have to adjust our life to support training. We may have to dedicate more time to training. We have to ensure we maximize recovery, through increasing calories and getting plenty of high-quality sleep. We may

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21:44

S5Ep9 - The Post-Novice Series: The Four Day Split

Beast over Burden powered by Barbell Logic ·

2020/10/30

Lifters typically complete LP on a 3-day-a-week total body program. At some point, it makes sense for most lifters to move to a 4-day-a-week program, with one day emphasizing the primarily lower body lifts (squat and deadlift) and the other day emphasizing the primarily upper body lifts (bench and press). The 4-day split increases the frequency of the upper body lifts from an average of 1.5 times weekly to twice weekly. It decreases the frequency of the lower body lifts from 3 times weekly to

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26:30

S5Ep8 - The Post-Novice Series: Old Man Texas Method

Beast over Burden powered by Barbell Logic ·

2020/10/30

Old Man Texas Method serves as a post-novice program. It differs from the typical Texas Method in that the volume is decreased, usually to 3 or 5 sets of 5 as opposed to the stereotypical 5 sets of 5. Matt and Scott also discuss driving up the volume stress and intensity stress and how those two stresses differ. Finally, they discuss not advancing too quickly--use one tool at a time, enjoy the fast progress, and don’t jump to an unnecessarily advanced program. It is better to use one tool at a

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51:55

S5Ep7 - The Post-Novice Series: Programming the...

Beast over Burden powered by Barbell Logic ·

2020/10/30

Matt and Scott talk with Andy Baker about a variety of topics including HLM, why LP ends, the relationship between volume and intensity, and more. Enjoy this wide-ranging conversation. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on

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21:44

S5Ep6 - The Post-Novice Series: Reynolds 5/3/1

Beast over Burden powered by Barbell Logic ·

2020/10/28

Wendler 5/3/1 is one of the most popular strength programs around, with dozens if not hundreds of variants. In this episode, Scott and Matt discuss Matt’s variation on it, which increases the volume and uses supplemental lifts. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect

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21:24

S5Ep5 - The Post-Novice Series: Deloads: The Good,...

Beast over Burden powered by Barbell Logic ·

2020/10/28

A common question lifters ask is, “Do I need a deload.” The answer is usually, “No,” but when and why should you deload, and what is a deload? A deload is a programmed decrease in stress--usually lasting a week--that allows fatigue to dissipate without detraining. Potential indicators that a deload is warranted include a decrease in libido, bar speed, or desire to train. Without a coach, people often deload too frequently and too much (decreasing the stress during the deload to the point where the

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38:55

S5Ep4 - The Post-Novice Series: The Dos, Don’ts, and...

Beast over Burden powered by Barbell Logic ·

2020/10/28

Matt and Scott talk all things supplemental lifts: how do they differ from accessory lifts, what are their favorites for the big 4 lifts, when to use them, and different types. Supplemental lifts are variations on the big 4 lifts. They generally increase the intensity by decreasing the range of motion or increase the time under tension and decrease the intensity. They are more specific to the big 4 lifts than accessory lifts. Supplemental lifts should generally only be used by post-novices, as

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01:03:23

S5Ep3 - The Post-Novice Series: Embracing the Grind &...

Beast over Burden powered by Barbell Logic ·

2020/10/26

For many people, the biggest change during LP is not physical but mental. Overcoming truly heavy weights improves mental toughness and builds confidence. Once the initial novelty wears off and the weights grow heavy and move slowly, people often quit on doable lifts. To complete PRs, to learn what you are capable of, and to undergo the refining process of voluntary hardship, you need to embrace the grind. For hard reps, this means grinding against them for no less than 5 seconds. By saying this,

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19:59

S5Ep2 - The Post-Novice Series: You Can Still Use LP

Beast over Burden powered by Barbell Logic ·

2020/10/26

Some say that linear progression (LP) only works for lifters who have never trained before. Others think that they’ll only do LP once, but this isn’t the case. Intermediate and advanced clients who have never completed LP find that an abbreviated LP leads to PRs, as the simplicity and intensity of adding weight each session drives rapid progress. Following an injury, a break from training, or peaking for a meet, clients often train using linear progression once again. They almost always end

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31:03

S5Ep1 - The Post-Novice Series: Stop Lying to...

Beast over Burden powered by Barbell Logic ·

2020/10/26

To increase our strength, we follow the stress recovery adaptation cycle. If you complete your programmed training, you receive stress. As LP gets harder, how do you maximize recovery? adequate sleep enough calories and protein rest between sets reduce weight jumps account and try to minimize stress from life GET STARTED with one-on-one online coaching FOR FREE! Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing

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43:03

#346 - Biomechanics & Barbells

Beast over Burden powered by Barbell Logic ·

2020/10/19

Why study biomechanics? Biomechanics allows us to understand what constrains our lifting (gravity, center of mass, center of balance, limb lengths) and helps offer solutions. It explains why lifters with different anthropometries will have different back angles for the same lift and why a lifter might be better at the squat than the deadlift. It helps explain why certain errors might occur and how we might solve these errors. It explains why we might recommend lifting a certain way. Finally,

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50:28

#345 - Q&A #51

Beast over Burden powered by Barbell Logic ·

2020/10/12

Times below are times FOLLOWING the pre-roll ad: 2:25: Have you found it more effective to rotate the supplemental lifts in waves or run them out? 4:40: What do you mean when "the deadlift slows down" or "a lift slows down?" Especially how do you do this without a coach? 6:45: Any recommendations for buying a rack and platform for outside? How do you maintain the equipment outside? 10:46: If you had to switch to a home gym, how do you deal with kids, spouses, etc.? How do you mentally

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01:19:41

The Best Exercise Program For Depression - The...

Beast over Burden powered by Barbell Logic ·

2020/10/09

Matt and Dr. David Puder discuss how barbell training can improve mental health and assist those combating depression and other psychological struggles. Rebroadcast from Dr. Puder's podcast Psychiatry and Psychotherapy.

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56:27

The Mindset of Lifting - The Barbell Health Series S4Ep7

Beast over Burden powered by Barbell Logic ·

2020/10/09

Guest hosts: Jonathan Sullivan and Noah Hayden with Jaime Collins You’re an athlete. You’re not a victim. You’re not a patient. You’re training. You’re changing your habits, you’re owning your health and fitness, you’re putting in work and getting better. You know why you’re training. You’re an athlete, and you have an athlete’s mindset and approach. Beyond the athletic mindset, there is a confidence that comes from lifting rituals: number of breaths, which leg you step forward with,

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50:39

Sleep & Nutrition to Recover for the Athlete of Aging...

Beast over Burden powered by Barbell Logic ·

2020/10/09

Guest hosts: Jonathan Sullivan and Noah Hayden with Ann Buszard Dr. Sullivan, Noah, and Ann discuss the most-undervalued step of the stress-recovery-adapation process: recovery. The further examine sleep, the often underexamined contributor to recovery. They discuss recommended sleep hygiene habits to get asleep quickly, stay asleep, and get quality sleep. They also examine nutrition, with a focus on practicality and common sense. BLOC sales and special offers:

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