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Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode!

The Lightphone 2: https://www.thelightphone.com

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1. Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

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Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode!

In part 3 of the MED Masterclass series, Matt walks through the transition from an HLM or Texas Method style program to his favorite program, the four-day split.

In the four-day split, a lifter trains four days instead of three, and performs an intensity and volume workout for each of the main lifts. Typically, the four-day split is setup as an upper body / lower body split, with squats and deadlifts on one day and press and bench press on another. This is probably the biggest MED change a lifter will make to his program, but it's an important one. As the lifter advances deeper into intermediate programming, squats and deadlifts become an increasingly stressful event (since they are very heavy), challenging their recovery resources. At the same time, in a 3-day full-body program like HLM, the lifter is only performing each press 1.5x per week on average (one week he will bench twice, press once; the next week he will press twice, and bench once). As a result, squat and deadlift frequency are too high to recover from, while press and bench are not frequent enough to drive continued strength adaptation.

The four-day split solves this problem nicely, reducing squat and deadlift frequency to 2x per week, while increasing bench and press frequency to 2x per week. The workouts are shorter, since they only require 2 lifts, which satisfies the third MED criteria of economy. The shorter workouts also leave room at the end of the workout for additional work in the form of conditioning, accessories, or supplemental lifts.

With it's high level of flexibility, the four-day split can help intermediate lifters make gains for years, while keeping the amount of time spent in the gym to a minimum.

Discounts

1. Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt's website
• Matt on Facebook
• Matt on Twitter

  Connect With Scott

• Scott on Instagram
• Silver Strength – Scott's website
• Scott on Facebook
• Scott on Twitter

  Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

In part 3 of the MED Masterclass series, Matt walks through the transition from an HLM or Texas Method style program to his favorite program, the four-day split.

Every man dies, but not every man really lives. Count Professor Paul among the living. After a long, difficult battle with cancer in his neck, Paul Markel has emerged victorious and we are happy to welcome him back to the podcast.

We often talk about strength training as a sort of physical 401(k), an investment in our body that we may need to draw on in the future. This was especially true for Paul, who lost over 40lbs during treatment. Fortunately, he was a strong, conditioned lifter before his cancer diagnosis, squatting and deadlifting in the 300's. His physical strength carried him through the painful, draining radiation therapy, and gave him (literally) legs to stand on during the recovery process. On his first day back to the gym after completing treatment, he squatted the empty bar. Where would he have been without the strength training?

Paul credits barbell training for his resilience, but even moreso for his mental fortitude during treatment. Not satisfied with overly conservative conventional medical advice regarding nutrition and physical activity during treatment, Paul sought out expert opinions on eating a ketogenic diet while continuing as much training as he could manage.

Professor Paul has penned a book about his life-changing experience that you can find on Amazon -- Fight Solves Everything: Destroying Cancer with Faith, Nutrition, and Science.

You can also follow Paul and his journey on Instagram @paulmarkel.

Discounts

1. Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt's website
• Matt on Facebook
• Matt on Twitter

  Connect With Scott

• Scott on Instagram
• Silver Strength – Scott's website
• Scott on Facebook
• Scott on Twitter

  Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

Every man dies, but not every man really lives. Count Professor Paul among the living. After a long, difficult battle with cancer in his neck, Paul Markel has emerged victorious and we are happy to welcome him back to the podcast.

In the second masterclass on Minimum Effective Dose (MED) programming, Matt discusses the three principles or "rules" of MED, and offers specific examples of post-novice programming for the squat, deadlift, bench and press.

Timestamps:

Squat - 16:05

Deadlift - *38:45 (after the midroll break)

Bench & Press - *52:15

*exact time will vary depending on length of the midroll break

In the MED masterclass, you'll get to sit in the coach's seat and learn how to think more deeply about programming, identify problems, and formulate solutions based on logic and analysis -- not just looking at templates.

Discounts

1. Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt's website
• Matt on Facebook
• Matt on Twitter

  Connect With Scott

• Scott on Instagram
• Silver Strength – Scott's website
• Scott on Facebook
• Scott on Twitter

  Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

In the second masterclass on Minimum Effective Dose (MED) programming, Matt discusses the three principles or "rules" of MED, and offers specific examples of post-novice programming for the squat, deadlift, bench and press.

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode!

Discounts

1. Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

• Matt on Instagram
• Barbell Logic Online Coaching — Matt's website
• Matt on Facebook
• Matt on Twitter

  Connect With Scott

• Scott on Instagram
• Silver Strength – Scott's website
• Scott on Facebook
• Scott on Twitter

  Connect With the Show

• Barbell Logic on Twitter
• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook
• [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode!