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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

01:16:08

#105 - ANDY BAKER | WHY YOU'RE STILL WEAK — AND HOW...

Weights and Plates Podcast ·

2025/10/31

In this episode of the Weights & Plates Podcast, Robert Santana sits down with Andy Baker — owner of Baker Personal Training and co-author of Practical Programming for Strength Training. They dive into how strength coaching has evolved, what most lifters get wrong about programming, and why results matter more than methods. Andy shares lessons from nearly two decades of coaching everyone from competitive powerlifters to everyday clients, emphasizing practicality, consistency, and efficiency. The two

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41:42

#104 - DON'T QUIT WHEN LIFTING GETS HARD

Weights and Plates Podcast ·

2025/10/17

In this episode of Weights & Plates, Coach Robert Santana breaks down one of the most overlooked elements of training success: mindset and consistency. Everyone wants to get stronger, leaner, or more muscular—but few understand that true progress takes years, not weeks. Robert dives into why most lifters quit when training gets hard, why “12-week transformations” are a lie, and how the real key to progress is showing up even when you don’t want to. He covers common pitfalls like program-hopping,

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58:11

#103 - RESEARCH FOR MEATHEADS

Weights and Plates Podcast ·

2025/09/19

In this solo episode, coach Robert Santana takes a hard look at exercise science research—what it really tells us, and where it falls short. He dives into the history of lifting, the rise of “evidence-based” fitness, and why so many studies don’t translate to real-world results. From sample size problems and lifestyle confounders to the obsession with volume over load, Robert explains why lifters can’t blindly follow the latest paper or guru. Instead, he breaks down the principles that actually

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43:20

#102 - THE REAL REASON YOU’RE NOT STRONGER

Weights and Plates Podcast ·

2025/09/05

Consistency, recovery, and lifestyle — that’s what really makes or breaks your strength gains. In this episode, Robert Santana breaks down why most lifters stall out after the “newbie gains” phase, the truth about diminishing returns, and the five rules every lifter needs to keep progressing. From balancing training with work, kids, and travel, to why sleep, food, and environment matter more than complicated programming, Robert shares hard-hitting lessons learned from decades of coaching. If you’ve

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39:03

#101 - LIFTING FAQ: COMMON F*CK UPS & HOW TO FIX THEM

Weights and Plates Podcast ·

2025/08/15

In this episode of the Weights & Plates Podcast, Robert Santana takes a Q&A-style approach to tackle some of the most common training and nutrition challenges. He explains why hydration is more than just drinking water, breaking down the role of electrolytes, sugar, and sodium in performance—especially in extreme heat or for early morning lifters. Robert also covers why training fasted can hurt your lifts, how to fuel properly before a workout, and why post-meal blood sugar spikes are normal for

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01:32:28

#100 - The Truth About Starting in the Fitness Industry

Weights and Plates Podcast ·

2025/07/25

Welcome to the Weights & Plates Podcast, hosted by strength coach and nutrition expert Robert Santana. In this kickoff episode, Robert is joined by Jay Ware, a long-time friend and fellow coach who might just be sticking around as the podcast’s new co-host. 🎙️ In this episode, Robert and Jay dive into: • How they met through strength coaching and coaching internships • Jay’s background growing up in a small town and his journey into fitness • The evolution of strength training and why coaching goes

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01:47:33

#99 – YOU'VE BEEN LIED TO ABOUT WOMEN AND YOUR ABS

Weights and Plates Podcast ·

2025/07/11

In this episode, Michael Sartain — former Air Force captain, social dynamics expert, and founder of Men of Action — breaks down the science of attraction, how fitness fuels confidence, and why most men are failing in today’s dating market. We dive into why being the “nice guy” doesn’t work, how evolutionary psychology explains what women are actually attracted to, and the role of social proof in modern dating. Michael explains how building muscle and boosting testosterone are foundational to male

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59:08

#98 - The Shocking Truth About Gaining Muscle (No One...

Weights and Plates Podcast ·

2025/06/27

In this episode of the Weights & Plates Podcast, Robert Santana is joined by strength coach Gretchen Geist to break down the biggest misconceptions in the gym. They dive into why most people confuse exercise with actual training, the problem with group classes and light weights, and how real strength training impacts bone density, muscle growth, and long-term health. They also discuss why genetics matter more than people want to admit, what most personal trainers get completely wrong, and why

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46:21

#97 - Barbells Work. Your Instagram Workout Doesn’t

Weights and Plates Podcast ·

2025/06/13

In this episode of the Weights and Plates Podcast, Robert Santana gets real about what lifting weights actually does for your body—and what it doesn’t. He breaks down the difference between training for strength and chasing aesthetics, why most people misunderstand barbell training, and how steroids and genetics skew expectations. Whether you’re a beginner confused by conflicting advice or a coach trying to get clients under the bar, this episode is a deep, no-BS look at what matters, what doesn’t,

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47:55

#96 - The Secret To Looking Like You Lift

Weights and Plates Podcast ·

2025/04/28

Starting Strength Coach Robert Santana talks about how everyone looks different when they train, why that is, why squatting, deadlifting, bench press will help you gain long-term strength, and how to evaluate coaches and trainers. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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47:15

#95 - Getting Stronger Makes Everything Better

Weights and Plates Podcast ·

2025/03/28

Starting Strength Coach Robert Santana talks about how getting stronger helps you achieve every fitness goal, bodybuilding vs powerlifting vs starting strength, novices, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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01:04:29

#94 - How To ACTUALLY Build Muscle | Hari Fafutis, SSC

Weights and Plates Podcast ·

2025/03/15

Hari Fafutis, SSC joins the show to talk about doing the Starting Strength Linear Progression, gaining weight, building big arms, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Hari's Instagram: @harifafutis

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01:38:02

#93 - Training Like An Athlete v.s. Recreational Lifters

Weights and Plates Podcast ·

2025/02/28

Jesse Vezina joins the show to talk weightlifting, training like an athlete, the trade-offs of pushing your limits, coaching, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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01:10:15

#92 - The Globo Gym To Starting Strength

Weights and Plates Podcast ·

2025/02/14

Coach and RDN Juliette Gonzalez joins Robert Santana to discuss her fitness journey from Globo Gyms to Starting Strength, becoming a dietician, working as a coach, beauty standards, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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38:53

#91 - Truth About Upper Body Training

Weights and Plates Podcast ·

2025/01/31

In this episode, Robert Santana talks about programming for your upper body and how it differs from lower body training. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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52:52

#90 - From Crossfit To Starting Strength Coach |...

Weights and Plates Podcast ·

2025/01/17

In this episode, Robert Santana sits down with Gretchen Geist to talk about her fitness journey, how she went from doing Crossfit to Starting Strength, becoming a coach, and exaggerated expectations in the fitness industry. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Follow Gretchen

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52:17

#89 - New Year, New Goals: Removing Your Limitations

Weights and Plates Podcast ·

2025/01/01

Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com

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01:26:37

#88 - It's Time to Rethink Body Fat

Weights and Plates Podcast ·

2024/12/18

Many people (most?) get into fitness because they want to look better. At least, that's a primary reason. It's a worthwhile goal -- looking better is a gateway drug to performing better after all, becuase your performance (i.e. your strength and conditioning) drives your body composition. There is a big breakdown in what many people perceive as the ideal or even just good body composition, however, and what is realistically achievable for the average person without PEDs. Social media and pop culture

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44:29

#87 - Thanksgiving: Time to Gain or Restrain?

Weights and Plates Podcast ·

2024/11/26

It's that time of the year again, the uniquely American feast that is Thanksgiving. It's a time of feasting and festivities, but for a lot of people the feasting doesn't end when the holiday is over... it extends over the next five weeks until the end of the year. As Dr. Santana points out, there is some research that shows people tend to gain a few pounds over the holidays, then go back to eating at maintenance in the new year. They end up a few pounds heavier, however, and don't lose it, then

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01:23:25

#86 - The Rep Before the Set: Don't Make The Biggest...

Weights and Plates Podcast ·

2024/11/06

In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you descend into your first rep, the set begins when you step on the platform. Getting your mindset right, visualizing a successful set, and unracking the bar with authority and controlled aggression is oftentimes the difference between a successful set and missed reps, especially when attempting a limit set or new PR. Online

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106 results

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