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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

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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01:02:32

#25 - The Restaurant Trap: Secrets from the...

Weights and Plates Podcast ·

2022/04/08

Today Robert and Trent welcome the first guest to Weights & Plates -- Chef Andrea Wild. Drea is a professional chef with a passion for bridging the knowledge gap between professional cooking and good nutrition. She explains the difference between how chefs in a commercial kitchen approach preparing and seasoning food and how the average person at home prepares meals. Turns out, the restaurant is a great place for having an incredibly flavorful experience but a terrible place to get good nutrition

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51:24

#24 - Bro'ing Out: Accessory Lifts for the Strength...

Weights and Plates Podcast ·

2022/03/24

Admit it, you like to bro out! You know, catch a pump doing fifteen different types of curls, tricep pushdowns, face pulls... it's ok, we all love to do some curls for the girls. But, it's important we don't confuse fun exercises for productive strength training, which occurs with the big compound lifts: squats, presses, bench press, and deadlifts. That said, is there ever a time for accessory lifts in a strength training program? It turns out... yes! Accessory lifts can be used for a variety of

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01:02:39

#23 - Food & Macros in Times of Scarcity

Weights and Plates Podcast ·

2022/03/11

Time are... interesting these days, and food is getting more expensive and scarce every day. We all want to stay strong and healthy, but protein and supplements are becoming budget killers for many. So, how much do we really need to eat to sustain a reasonably high performance training program? Robert and Trent offer some ideas about macros, inexpensive foods, and important tools and cookware that can save you money in the long run. Items mentioned in this episode: Zojirushi Neuro Fuzzy rice

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01:10:48

#22 - Peaking for Performance, and Debunking the...

Weights and Plates Podcast ·

2022/02/25

Robert and Trent discuss the concept of peaking, that is, preparing yourself for a maximum performance or athletic event on a given day, such as a meet or competition. Training involves periods of carefully dosed stress (workouts) followed by periods of recovery (sleep and food), which together create an adaptation (you get stronger, and/or more conditioned). Through this SRA cycle, your fitness and fatigue will oscillate. Peaking for an athletic performance requires you to dissipate as much fatigue

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57:12

#21 - Macro Tracking: Going from Training Wheels to...

Weights and Plates Podcast ·

2022/02/12

If you want to make a positive change in your bodyweight or body composition, it's hard to avoid tracking your macro intake. At some point you've got to understand what you are taking in day to day, to establish a baseline of nutrients from which you can then make changes. It's kinda like a budget -- before you start making changes to your spending habits, it really helps to know where your dollars are already going. That said, macro tracking has its pitfalls, too. The data you need to track

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01:38:49

#20 - Everything You Need to Build a Killer Home Gym

Weights and Plates Podcast ·

2022/01/28

Robert and Trent nerd out about every lifter's favorite topic -- gym equipment! Bars, racks, plates, accessories... they discuss everything you need to build a simple but extremely flexible and useful home gym where you can make gains for years. As with any of this equipment of this nature, there are certain tips and tricks you learn over years of experience, and Robert and Trent share their thoughts on the best equipment configurations on the market today. Weights & Plates:

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57:28

#19 - Part-Time Dieting Is Killing Your Progress (and...

Weights and Plates Podcast ·

2022/01/14

It's another New Year, and another chance for millions of resolutioners to finally get fit and lose the weight. Many are destined to fail, as we all know (or may have experienced ourselves), and one of the biggest reasons for failure is part-time dieting. Changing habits to eat less food is difficult, and people often succeed during the week only to come undone on the weekends with restaurant food, alcohol, and various social engagements. Santana offers some strategies to avoid the pitfall of

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01:06:10

#18 - Set Points: Weight Loss, Bodyfat, and Managing...

Weights and Plates Podcast ·

2021/12/27

Anyone who has attempted to lose a significant amount of weight and/or body fat knows that the process is not linear. The first few pounds tend to come off easy, the next few require a little effort and attention to detail... and the last few can be very difficult to lose, depending on how lean you are trying to get. This phenomenon is known as the set point, and everyone has one -- a point at which further progress becomes exceedingly difficult, if not impossible, without chemical assistance

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47:58

#17 - The Importance of GPP and More Thoughts on...

Weights and Plates Podcast ·

2021/12/11

It's a busy time of the year. Thanksgiving just happened, and Christmas is upon us. While we are rushing to meet deadlines, wrap up projects for the year, buy gifts, and finalize travel plans, training often falls to the wayside. Sometimes all you can do is turn training into exercise, where the goal is simply to do some work and try to "maintain" (insofar as that is possible) what you have built during the year. By simplifying your lifting routine and some attention to your general fitness work, or

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01:08:10

#16 - The Snacking Problem

Weights and Plates Podcast ·

2021/11/29

It's a modern phenomenon, perhaps the consequence of having an over-abundance of food in the Western world. We like to snack. And snacking often is the difference between gaining weight and losing weight, or maintaining weight. With a little attention and intention, however, you can stop snacking from killing your gains. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com

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01:10:45

#15 - Eating Out Without Busting Your Diet

Weights and Plates Podcast ·

2021/11/12

It's a fact of life in first-world countries: we eat out at restaurants, a lot. And we do it for a lot of reasons, besides the delicious food. Restaurants are social gathering places, places to blow off steam with friends after a busy week, to watch the game, or an experience to share with a significant other. Whatever the reason, eating out is a frequent experience for people. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones:

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01:14:40

#14 - Managing Your Resources and Expectations:...

Weights and Plates Podcast ·

2021/11/01

Starting Strength Coaches Robert Santana and Trent Jones introduce the concept of intermediate and advanced training, and what to expect as you navigate the vast waters of programming therein. Most importantly, as you move further down the road of training advancement, the more carefully you must manage your training time, recovery, and outside-the-gym factors to continue making progress. PR's no longer occur in a linear fashion, and training results become unpredictable. Welcome to intermediate and

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114 results

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