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PODCAST

Weights and Plates Podcast

Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.

health & fitness nutrition

All Episodes

01:38:24

#45 - The Muscle Masterclass: Andy Baker on...

Weights and Plates Podcast ·

2023/01/20

On today's show Robert and Trent welcome guest coach Andy Baker, Starting Strength Coach and co-author of Practical Programming for Strength Training, 3rd Edition and The Barbell Prescription: Strength Training for Life After 40. Andy is a master coach with a wide range of expertise and interests. He coaches high level competitive powerlifters, bodybuilders, high school and collegiate sport athletes, and regular folks just looking to become generally fit and strong. Along the way he's learned a

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01:11:53

#44 - Get Rid of "Man Boobs" Forever: Advice for the...

Weights and Plates Podcast ·

2023/01/06

It's the new year, and a time when many people resolve to work eat, eat better, and improve their body composition. Some guys aim to lose weight, others to gain it, but what about the in-betweener, the guy who is of normal bodyweight, normal BMI, but still appears unathletic -- low muscle tone, no visible definition, and maybe even excess fat around the pectorals (man boobs) and waist line. This condition is often referred to as "skinny-fat," and skinny fat people often mistakenly think that they

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48:42

#43 - Setting Goals for Next Year: Process Over Results

Weights and Plates Podcast ·

2022/12/23

Coach Santana (now officially Dr. Santana!) and Coach Trent discuss their approach to setting goals for training, health, and life. It's easy to buy into the idea of resolutions and setting lofty results-oriented goals, and it feels good to do it! I'm going to squat 500 next year! I'm going to get down to 15% body fat next year! I'm going to lose 30lbs! These results or number oriented goals sound good, and setting them gets you thinking about what kind of person you'll be in the future, having

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01:22:52

#42 - Liver King, The Limits of Research, and What...

Weights and Plates Podcast ·

2022/12/09

If you are into lifting and spend any time on social media at all, you've probably heard of, or at least seen, the Liver King. Coach Trent and Coach Santana discuss the recent "controversy" around the Liver King's steroid use, why nearly everything you see on the internet is fake, and what we actually know works when it comes to getting strong and building muscle. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream

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39:55

#41 - Thanksgiving PSA: It's a Holiday, Not a Season

Weights and Plates Podcast ·

2022/11/24

To all the folks in the United States, Happy Thanksgiving! Once again we have entered into the holiday season, which for many people involves eating...a LOT of eating! Some amount of overindulgence is kinda the point of feast days like Thanksgiving, Christmas, and New Years, as part of the celebration of things for which we are thankful. However, for too many people these holidays turn into multiple days or weeks of overindulgence that inevitably lead to weight gain. In fact, as Santana points out,

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55:17

#40 - Coaching Is More Than Just Information

Weights and Plates Podcast ·

2022/11/14

Coach Robert and Coach Trent discuss a misunderstanding that sometimes comes up in a coaching relationship -- the idea that coaching is just a program, or a template, or a set of information that will get you to your fitness goals. The reality is that information is cheap, often free, and there's not a whole lot of information that a good coach can provide that you can't find on the internet these days. Information is rarely the road block for trainees struggling to make progress, however. What

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47:14

#39 - Eating In a Time Crunch

Weights and Plates Podcast ·

2022/10/29

It's that time of year again. The holiday season looms with Thanksgiving and Christmas on the horizon, and the inevitable work deadlines and travel stresses that go along with that. When time is short and stress is high, it's easy to make bad food decisions because -- let's face it -- most of the food available to us in the world is high in calories and low in nutrients. With a few basic strategies, however, you can avoid hitting the fried chicken sandwich for lunch and instead eat (mostly) fresh,

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01:06:18

#38 - Getting Fat to Get Strong? What to Do If You're...

Weights and Plates Podcast ·

2022/10/15

The so-called "skinny fat" novice may have the toughest road to body recomposition of all trainees beginning their strength training journey. A skinny-fat person is a person of normal BMI and "normal" bodyweight for their height, but a high body fat percentage. This person usually looks normal in a t-shirt, but with their shirt off appears soft and undefined. Male skinny fat novices may complain of having man boobs, or a smooth stomach, with no visibl separation in the arm muscles. The skinny fat

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02:04:23

#37 - A to Z Accessories for Putting on More Muscle

Weights and Plates Podcast ·

2022/10/02

Yoked, stacked, swole, diced... who doesn't want to get jacked? While the basic barbell compound movements -- the Squat, press, bench press, and deadlift -- are the backbone of any good muscle building program, sometimes certain body parts need more help to grow. Coach Santana and Coach Trent offer up their favorite accessory lifts for hard-to-grow muscles after a lifter has exhausted their novice gains on a quality barbell program. They also dispel some myths about "hypertrophy," particularly the

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50:00

#36 - Alcohol, Body Fat, and Breaking the Bad Habits

Weights and Plates Podcast ·

2022/09/09

Alcohol is fun. We don't need to tell you that. It also tastes good! We all know the reasons for drinking it, but what about not drinking it? Is it possible to drink alcohol and be strong and lean? Coach Santana and Coach Trent tackle this question in today's show. The biggest takeaway is planning. Just like you should plan the rest of your day of eating around going out to eat, you should plan your eating (and training) around your alcohol consumption. If you know you're going to the bar with

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51:58

#35 - Hydration, Halting Deadlifts, and... Booze

Weights and Plates Podcast ·

2022/08/26

After a detour to discuss the merits of halting deadlifts, Coach Robert and Trent explain the basics of hydration and fluid intake and why it matters for lifters in the gym specifically. If you're an early morning trainee, there's a good chance you are rolling into the gym not hydrated as well as you could be, and possibly with low blood sugar too. If this is you, it's important to understand that hydration isn't just a function of water intake, it's also dependent on sufficient electrolytes and

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01:22:38

#34 - Easy Doesn't Work: An Interview with Stef...

Weights and Plates Podcast ·

2022/08/13

Coach Robert and Coach Trent interview the woman behind the curtain at the Aasgaard Company, publisher of Stating Strength: Basic Barbell Training 3rd Edition (and the popular training method by the same name), Practical Programming, several other books, and thousands of articles about barbell training, programming, nutrition, the sport of weightlifting and powerlifting, and much more. Stef Bradford holds a PhD in Pharmacology and decades of strength training and competitive weightlifting experience

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46:55

#33 - How Much Training Do YOU Need?

Weights and Plates Podcast ·

2022/07/30

A lot of templates and programming talk for the advanced lifter out there focuses on competitive lifters, or lifters seeking to become competitive, and competition comes with a few assumptions. One, that getting as strong as possible, and pushing for new 1RM's, is the most important thing in training. Having one clear goal (getting stronger on 1RM's) certainly makes programming easier to talk about, but is that really what the average lifter is concered about? If you're not a competitor, you

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41:43

#32 - 3 Ways to Condition, Improve Your Work...

Weights and Plates Podcast ·

2022/07/15

Coach Robert and Coach Trent discuss the value of conditioning in a strength program, and three ways to implement it based on your goals. While the idea that you can "condition" or exercise off excess calories persists (unfortuantely), though we know fat and weight loss are primarily driven by your diet, there is a role for conditioning in the life of a lifter and general purpose athlete. Regular exercise, such as walking, hiking, or riding a bike, increases metabolic rate and improves tissue

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49:40

#31 - The Emotions Behind Eating Disorders, Body...

Weights and Plates Podcast ·

2022/07/01

Dr. David Puder, a psychiatrist, psychotherapist, athlete, lifter, and fan of the Starting Strength model, joins the podcast to discuss the emotions and drives that underly eating disorders, body dysmorphia, and the subclinical dissatisfaction with food and body composition that we often encounter in the gym. In addition to seeing patients and doing therapy, Dr. Puder hosts a highly successful podcast about psychiatry, psychotherapy, and the broader world of mental health called Psychiatry and

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57:22

#30 - How to Program after Novice LP: Intensity,...

Weights and Plates Podcast ·

2022/06/17

The novice linear progression as detailed in Starting Strength: Basic Barbell Training 3rd Edition is attractive to novice lifters for a lot of reasons. It's simple, it's easy to track progress, and most importantly it works extremely well -- every novice has the capacity to add a lot of weight to their lifts in just a few months. Alas, all goods things come to an end, and novice LP is no exception. Many lifters struggle to determine what to do when their novice gains run out, so Coach Santana and

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01:02:13

#29 - Preparing for Success: How to Meal Prep Healthy...

Weights and Plates Podcast ·

2022/06/03

It's been said many times on the show, compliance and actually executing your eating plan is the biggest factor in meeting your body composition goals. Many people fall short on meal prep, and tired and exhausted from a long day of work, parenting, and other obligations, end up hitting a restaurant instead of cooking healthy food at home. Some basic meal prep strategies can help you avoid the fast food and restaurants, however. To that end, Coach Trent's wife Jordan joins the show to discuss her

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59:03

#28 - Stop Weighing Yourself, and Embrace the Tape...

Weights and Plates Podcast ·

2022/05/20

Coach Santana and Trent discuss the many reasons the scale is a poor tool for measuring and tracking body composition changes, and can even lead to psychological issues: obsessing over a target body weight number, minor fluctuations in weight day to day. The better tools are measuring tapes, skinfold calipers if you have them, and, most importantly, the weight on the bar! So stop weighing yourself every day, and put your energy and focus into improving your performance in the gym. Weights &

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01:20:58

#27 - Novice Linear Progression: The Big Picture

Weights and Plates Podcast ·

2022/05/06

Coach Robert and Trent discuss the essence of the novice linear progression, and how this simple model of progressive overload can help a wide variety people with different goals. Whether you are looking to lose weight, gain weight, get leaner, improve your joint function, or become a powerlifter -- the novice linear progression is the best first step you can make and NEED to make in your fitness journey. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram:

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50:15

#26 - How to Get the Most Out of Online Coaching

Weights and Plates Podcast ·

2022/04/22

Online coaching is a very popular choice these days, for good reason -- the internet allows people who otherwise would not have access to a qualified coach to get regular feedback on their technique, custom programming, and a sounding board for discussing their health and fitness. That said, there are a number of limitations to online coaching that you need to be aware of if you're going to do it. Robert and Trent break down what you need to know to find a competent online coach and how to get the

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