Beast over Burden powered by Barbell Logic

Stay sane while coaching family, friends, & co-workers. Successfully juggle dual relationships while getting good coaching experience.

Why Coach Family?

Before we talk about how, we must always consider why. Why would you consider coaching family, friends, and colleagues, and is it worth the risk?

For new or aspiring coaches, one major hurdles is acquiring experience and your first clients. New coaches typically get both experience and clients by coaching family, friends, and co-workers for free.

Too many aspiring coaches spend too much time considering coaching or thinking about coaching and maybe even studying the book knowledge for coaching. If you want to coach, you need to coach.

Family, friends, and co-workers can help bridge the gap from beginner coach to professional coach.

Is It Worth the Risk?

Only you can answer this question. You're balancing two relationships and two goals here.

You have the familial or friendly or professional relationship, which you hopefully want to maintain and improve.

On the other hand, you have the aspirational hobby or side hustle or even career of coaching, which requires you to coach people.

If you don't think your relationship can handle the additional risk or stress, then don't coach that person. Find someone else.

Stay Sane Coaching Family

Remember when coaching family, friends, and co-workers, that you're managing two relationships.

Different relationships may require different boundaries.

CJ discussed not talking work with his co-workers when he was in the gym. Rest time can be an indicator that too much talking is occurring.

Keep in mind what you want to get out of the session. If you're coaching for free, set a goal or intention for the session. That might involve requesting something from the lifter.

You might ask for a testimonial or take pictures. More simply, you may seek the coaching experience itself.

Be aware of emotions and work on your relationship skills. This applies for all clients, but you may be extra aware of this with your wife or boyfriend.

Try to avoid bringing life issues into the gym (or creating gym issues that go into the rest of your life).

Finally, remember that you don't have to have all the answers, you don't have to be the expert on everything, and as you would with any other client, be transparent and honest.

Coaching friends and family shouldn't and doesn't have to end with sleeping on the couch or tears.

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Accommodating resistance means lifting with bands or chains for more resistance near the top of the lift. Learn how & why to use this advanced, fun training method, including practical tips for setting up the bands or chains by lift.

What is Accommodating Resistance?

Accommodating resistance is a training method that uses bands or chains to increase the resistance as the concentric portion of the lift progresses.

How does this happen?

Let's start with chains. The chain begins on the floor or on a similar surface (e.g. a box) and as the lifter presses or deadlifts or squats the bar, more of the chain comes up off the ground, increasing the weight the athlete is lifting.

Bands can be used two ways: either increasing resistance or with decreasing assistance (reverse bands).

Similar to chains, bands provide greater tension and thus more resistance closer to the top of the lift.

Reverse bands do not add resistance but add assistance. Attach the bands near the top of a power rack. The bands come under more tension and are thus providing more assistance in the bottom. This essentially deloads the lift in the bottom.

As the lifter squats or presses or deadlifts the bar, the band loosens, providing less assistance, so the effective load increases as the bar moves up toward lockout.

Why Train with Bands and Chains?

Why might you consider using accommodating resistance as part of your training program?

Let's be honest, bands and chains look cool and scream "advanced lifter." While we love simple, hard, effective training, after a long period of consistent, difficult training, greater complication is needed, and bands or chains are one option here.

So, one is reason is for the fun and novelty of a new method of complexity.

Because the resistance increases toward the top, it also stresses the muscles that extend the joint(s) that are contributing to overcoming gravity more toward the top.

This means on the bench press and press, the triceps and elbow come under greater stress. For the deadlift and squat, the hamstrings and especially the glutes come under greater stress.

This increased resistance near the top of the lift also forces the lifter to finish focused on continuing to provide maximal force near the top of the lift. It can be easy to slow down near the top of the lift without accommodating resistance, as that portion of the lift is easy to complete.

This is one reason why bands and chains are often used for dynamic lifts, where the lifter completes something like 10 sets of 2 or 8 sets of 3 lifts at a light weight but done quickly and with minimal rest time between sets (typically 1 minute).

Comparing Bands & Chains for Lifting

Let us first begin with Matt's general recommendation, that you're looking for the bands or chains to provide about 33% of the resistance (maybe up to 50%) and the barbell and plates providing 67% down to 50%.

Chains continue to provide only the straight down force of gravity (as long as some chains remain on the ground). You want some of the chains to remain on the floor, as swinging chains change the nature of the movement.

Bands, on the other hand, provide forces in directions other than straight down. Because of this, bands encourage the lifter to focus on the bar path more throughout the performance of the lift. Bands also beat up the joints a bit more than chains.

Because of these factors, Matt argues that chains are probably better for raw lifters and bands are better for geared lifters. Because most people lift raw, they should start with chains.

Of course, chains are more expensive and difficult to get. If you train in a public gym that does not have chains, your best option is probably buying a set of chains for the gym that you can use (and leaving them at the gym).

Better options are training in a gym that has chains or purchasing them for your home gym.

Ultimately, either option works.

Buying and Using Chains

Chains are more expensive, especially if you buy them online, as they will need to be shipped to you, and they weight a lot.

A good option is to buy some chains at a hardware store. 5/8" chains are ideal, but they are difficult to find. If you live near a location where boats exist, especially the ocean coast, you can often buy 5/8" chain.

For most of us, however, you'll have to buy 3/8" chain. Smaller chain means, especially for bigger, stronger lifts, that you will likely need multiple pairs of chains, potentially 3 or 4 pairs of chains.

To save money, you should get thinner leader chains for the squat and bench press. This chain loops down. This prevents the heavy, more expensive chains from having to come all the way up to the barbell.

Thus, the heavy chain connect to the leader chains, so that near the bottom of the lift all or most of the heavy chains are touching the ground.

At the top of the lift, you want 1 or 2 chains (at least) still in contact with the ground. You do not want the chains to swing, as this becomes more like a bamboo lift or similar lift where balance is challenged, but the weight on the bar decreases.

Don't use a leader chain for the deadlift. You may put the chains through something like Spud straps, or even put the chains directly over the barbell.

Buying and Using Bands

Watch the below video on setting up bands for your lifts.

Bands are cheaper, especially to buy online. They're less durable and will, over time, be stretched out.

You should probably have 3 bands for any bands you use in accommodating resistance, and keep the pair of bands you use separate from the other band. That way, the accommodating resistance pair gets stretched out evenly whereas the other band can be used for single band exercises, like banded chin-ups or prehab work.

It is best to loop the band onto the collar, not the barbell, as the knurling will chew up and rip the band, so you'll have to replace them sooner.

Start your first warm up with the bands looped on.

Loop bands differently for different lifts.

Bands are typically doubled up for the bench press. For squats, they might be choked. On deadlifts, if you're not using mini-bands, they might be quadrupled up.

Aim to have the bands directly below (or above for reverse bands) the barbell near the top of the lift, where they provide the most resistance (or the decreased assistance for reverse bands provides the least assistance).

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

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How do you approach non-expert coaching? How do you address coaching outside your expertise or comfort zone? Niki & CJ discuss how to handle this hurdle! Non-Expert Coaching: Identifying the Client's Why

How do you approach a client who has a goal or endeavor that lies outside your expertise?

Similar to any change in goals for a client, even if it remains well within your wheelhouse, you should learn, and maybe even help your client identify, why she wants this new goal.

What may have happened, and what CJ discusses, is how a deep, important goal can initially be subsumed into a shorter, more concrete goal of "get stronger."

You talk to your client, and the client agrees to get stronger for a bit. She enjoys it, she likes some of the changes that come with it. Still, the underlying goals haven't changed and haven't been reached.

As CJ & Niki discuss, this might involve referring the client to another coach or professional (e.g. maybe they have underlying mental health issues that require a mental health professional).

Similarly, though within the physical health realm, a client may want to compete in competitive bodybuilding. This comes with many skills that don't involve simply lifting, so it is likely - unless you yourself come from a bodybuilding background - that you might need to refer your client to someone who can better help her achieve her goals.

Non-Expert Coaching: Different Paths Ahead

Once the deeper why(s) have been identified, the path ahead needs to be identified and agreed to.

Another consideration, besides the purpose, is the level of desired skill. Completing a 5k run is different than qualifying for the Boston Marathon. Dabbling in Olympic weightlifting is different than setting the state record.

You might continue to train the client, but have the client take care of that particular physical endeavor herself.

You might recommend a professional coach who can help with her new endeavor, while you continue providing strength training. Or, that coach may take over primary coaching responsibilities.

Lastly, you may decide to help the client with her endeavor.

Regardless of which route you agree upon, ultimately you need to be honest and transparent about your experience and knowledge level. In losing a client, you may still gain future clients, as the entire experience was so positive that she'll recommend you to her friend, family, and colleagues.

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

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Tanner Guzy shares his thoughts and answers questions on masculine style and aesthetics. Dress better and become more confident. Seek Beauty in Your Style

Beauty is good.

We know this, because we enjoy the transformations that occur with our body as we train and eat better.

Wearing good-fitting, appropriate clothing presents a better, more beautiful aesthetic. It helps you build confidence and presents a better version of yourself to the world.

Masculine Style - Some Specifics

Style doesn't necessarily mean buying expensive clothing and chasing the newest fashions.

It means dressing appropriately based on your settings, the image you want to present, and what you're doing.

This could mean wearing plain, well-fitted, high-quality t-shirts instead of baggy t-shirts with logos.

This could mean tailoring some of your pants or spending some time finding jeans or chinos that fit and continuing to buy those over and over again.

Style Linear Progression

Like fitness or strength, improving your style is an ongoing process. You don't have to (and really probably cannot effectively) buy a new wardrobe all at once.

You might find one or two items first: a t-shirt or jeans or shorts. Ensure they fit and you like them, then you might need to revise something else in your everyday uniform.

Start with the big ticket items: the shirt and pants or shorts. Then you might move to shoes. From there, maybe you're looking into the socks, belt, and items you wear less frequently.

You also have to realize that you'll learn more as you go, so if you tried to do it at once, you won't understand what you likes, what fits, and what you image you want to convey.

Enjoy the process. You're going to make mistakes. That's okay. Keep getting better.

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

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Matt and Scott continue their discussion from part 1 over a range of topics, including theology, business, softball, and more. This is a wide-ranging podcast that deviates from our normal content.

We hope you enjoy!

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

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Matt and Scott chat over a range of topics, including theology, business, softball, and more. This is a wide-ranging podcast that deviates from our normal content.

We hope you enjoy!

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

• Matt on Instagram
• Niki on Instagram

Connect with the show

• Barbell Logic on Instagram
• Podcast Webpage
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• Or email [email protected]

Building trust - this can seem a bit nebulous. Andrew Jackson provides a coaching value equation or model for how you can think about and improve how you build trust and provide value to your clients. The Future of Coaching

Technology has redefined coaching and will continue to do so. You might be reading this on your phone, whereas decades ago similar articles would be only in physical magazines. Similarly, Barbell Logic offers an online learning environment for barbell enthusiasts and current and future coaches, along with an online app and service to provide strength and conditioning as well as nutrition coaching.

What are the trends that will likely stick around and redefine the coaching industry over the coming decades? Things like artificial intelligence, wearables, and the general interconnectedness of technology will enable nutritional and programming prescriptions.

Based off your recent food purchases, you will be able to get recipes that only use what you have available. Artificial intelligence will be able to provide programs, and sensors can tell you your 1RM for that day and provide autoregulated programs. Likely an AI system will be able to analyze your squat and tell you your errors and associated corrective cues.

So what's a coach to do? Come to terms with reality and embrace the opportunities. Know your VIP.

Better Position Your Coaching Practice

If your coaching practice involves nothing besides programming, recipes, and technique coaching, you need to adjust your practice. If you expect perfect compliance from clients and won't deal with personal side of coaching, don't be shocked when clients abandon your coaching when they can get what you provide through technology.

So, what problems can you solve for clients?

Clients are still human and want personal connection. So, you could focus on building a super tightknit gym community, that bucks the technological trends or incorporates them BUT provides value through a community of like-minded people looking to better themselves and their health.

You might focus on a niche that demands high-expertise and precise adjustments, such as professional cycling or similar sports.

You might focus on a high-touch either online model, where you build community as best you can through technology.

You might deliver a white glove service to well-to-do clients, where you travel to their house.

The point is, there will still be problems to solve, and we'll all still be human with human problems and foibles.

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

• Matt on Instagram
• Niki on Instagram

Connect with the show

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What is the future of coaching? Niki Sims & CJ Gotcher discuss current trends that will likely define the future of coaching and how you can improve your coaching practice to be better positioned now & in the future.

The Future of Coaching

Technology has redefined coaching and will continue to do so. You might be reading this on your phone, whereas decades ago similar articles would be only in physical magazines. Similarly, Barbell Logic offers an online learning environment for barbell enthusiasts and current and future coaches, along with an online app and service to provide strength and conditioning as well as nutrition coaching.

What are the trends that will likely stick around and redefine the coaching industry over the coming decades? Things like artificial intelligence, wearables, and the general interconnectedness of technology will enable nutritional and programming prescriptions.

Based off your recent food purchases, you will be able to get recipes that only use what you have available. Artificial intelligence will be able to provide programs, and sensors can tell you your 1RM for that day and provide autoregulated programs. Likely an AI system will be able to analyze your squat and tell you your errors and associated corrective cues.

So what's a coach to do? Come to terms with reality and embrace the opportunities. Know your VIP.

Better Position Your Coaching Practice

If your coaching practice involves nothing besides programming, recipes, and technique coaching, you need to adjust your practice. If you expect perfect compliance from clients and won't deal with personal side of coaching, don't be shocked when clients abandon your coaching when they can get what you provide through technology.

So, what problems can you solve for clients?

Clients are still human and want personal connection. So, you could focus on building a super tightknit gym community, that bucks the technological trends or incorporates them BUT provides value through a community of like-minded people looking to better themselves and their health.

You might focus on a niche that demands high-expertise and precise adjustments, such as professional cycling or similar sports.

You might focus on a high-touch either online model, where you build community as best you can through technology.

You might deliver a white glove service to well-to-do clients, where you travel to their house.

The point is, there will still be problems to solve, and we'll all still be human with human problems and foibles.

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

• Matt on Instagram
• Niki on Instagram

Connect with the show

• Barbell Logic on Instagram
• Podcast Webpage
• Barbell Logic on Facebook
• Or email [email protected]

Staying sane on social media: seems impossible, right? CJ Gotcher explains how you can train the algorithm and train yourself to intentionally use social media for your purposes.

Social Media is Toxic

We're probably beyond the naïve understanding some people had about social media a decade ago, that it's a free way to connect with others and promote your ends.

Social media wants you to spend money and time on its platform. It engages you to stay on to serve its ends.

Staying sane on social media is challenging, as casual use will lead you to follow the engaging pathway, which isn't necessarily the better angels of your nature want.

Bringing intentionality - knowing what you want out of social media, which platforms best enable those ends, and developing habits of use that train you and the algorithm can lead to the seemingly impossible notion of staying sane on social media.

Staying Sane on Social Media - Train the Algorithm

You play a part in the algorithm and whether you exist in social media in the first part. Which platforms do you use, when do you use them, are the applications on your phone, what content do you create and share, and what content do you engage with?

Your actions on the platforms play into the algorithm. If you follow someone or like something, that feeds the algorithm. Although you might think you want to follow an in-real-life friend, following or engaging with that friend can throw off your newsfeed.

Newsfeeds can slip if you're not careful. Your newsfeed needs to be managed. You must intentionally follow, message, like, dislike, friend, people and groups.

Does this person or group's use of the platform align with your own (ignore whether you like the person).

Staying Sane on Social Media - Train Yourself

CJ gives specifics for how you can tailor your newsfeed to your goals, through being intentional about how you engage with various content on the platform.

The problem, however, tends not to be the algorithm itself, but ourselves.

We begin intentionally engaging certain things, but then maybe we like something political or something we don't really want in our feed, then the algorithm gives us more of this.

We slip up, use the platforms more casually, and we get casual (i.e. toxic or dumpster fire) results.

Setting ourselves up for success through some tips and techniques helps prevent ourselves from slipping up. Below are some ideas:

• Don't have the apps on your phone
• Take social media breaks for sabbaths
• Turn off notifications
• Take time regularly to intentionally feed the algorithm
• Limit time of day (do not disturb function)
• Dedicate only one time of the day to social media

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

• Matt on Instagram
• Niki on Instagram

Connect with the show

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• Or email [email protected]

Matt, Niki, and CJ discuss introducing new exercises: why & how, different categories of exercises, determining your main exercises, and more.

Why Introduce New Exercises?

Novices need to get generally stronger. The process of doing this is simple, though hard & effective, of course. Add weight to certain compound barbell movements in a set and rep range that elicits a strength and hypertrophy adaptation, while the lifter also improves technique and confidence.

The first exercise type of exercise that tends to get introduced may tell us something about at least one or a couple reasons why we would introduce new exercises. The first type of exercise that is introduced is typically an "upper body pulling" exercise, such as a barbell row, chin-up, pull-up, or lat pull down.

While initially the upper back and arms receive sufficient stress from the four main lifts, more stress is needed, especially for the upper back and biceps.

Other reasons exist, of course, for why we would introduce new lifts. We list some below.

• prevent or decrease boredom
• address a technique error
• address a muscular weakness
• "I want bigger arms"
• change in goals
• more specifically address goals
• prevent or decrease joints being beat up
• what works?
• novel stress

You can probably think of more, but there are lots of reasons to

Exercise Categories

Different people and groups might have different categories of exercises, and really we could add more to the three we're going to discuss today. For example, some exercises serve more of a rehab or prehab purpose, not to elicit a strength or hypertrophy response.

Generally, though, we discuss three main categories of lifts: main lifts, supplemental lifts, accessory lifts.

We typically consider the main lifts the four main lifts - the press, squat, bench press, and deadlift, and for most novices this is true. But as a lifter advances and requires greater specificity, and, at the same time, the lifter refines his goals, the main lifts might change.

Weightlifters train the Olympic lifts and the front and overhead squats. Powerlifters' main lifts are the competition style squat, bench press, and deadlift. Same for strengthlifters, except replace the bench press with the press.

This matters, because the main lifts tend to be the most important gauge of progress - the PRs that most matter. Most other exercises should contribute to these most of the time.

Supplemental lifts are variations on the main lifts. They modify the main lift, but look similar, typically modifying range of motion, tempo, or weight implement. Examples include deficit deadlifts, pause squats, pin press, safety squat bar squat.

Accessory lifts are a bit more nebulous. They're not variations of the main lift, so they look different. They typically involve fewer joints and are easier on the joints.

Accessory lifts can help prevent joints from being beat up, stressing a muscle with less stress on the joints. They might train smaller muscle groups (bicep curls, rolling dumbbell extensions).

Introducing New Exercises - How

How one introduces new exercises for a client really depends on that client - her goals, advancement, experience with various lifts.

For an advanced powerlifter, a lift might only be introduced for a single workout. An example would be in a Westside-style conjugate program, where the lifter goes for a 1RM on a supplemental lift.

For a less advanced lifter who simply wants to get generally strong, it's better to introduce a new lift a bit more conservatively and progress that lift until it runs out or the lifter gets sick of the exercise.

As a coach, you might prescribe an RPE or reps in reserve with a ballpark for what the weight will be. If the lifter is more experienced, less guidance may work.

Introducing new exercises, like any other coaching or programming decision, takes some understanding of the lifter and his goals, principles of programming, and some judgment.

GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts

• Matt on Instagram
• Niki on Instagram

Connect with the show

• Barbell Logic on Instagram
• Podcast Webpage
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• Or email [email protected]