Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle?

Philip (@witsandweights)  is thrilled to have the incredible Andy Baker back with him today. They discussed Andy’s programming philosophy, strength training for the elderly, coaching principles, and lifting techniques during his previous appearance on episode 60.

Andy, a renowned strength coach, co-author of Practical Programming and The Barbell Prescription, and Baker Barbell Podcast host, owns Kingwood Strength and Conditioning in Texas. His three programming tracks in the online Baker Barbell Club include a bodybuilding track that Philip is running for the final three months of his building phase and plans to continue into a fat loss phase.

Philip and Andy thought it would be fun today to talk about bodybuilding, not the big B competitive physique sport but the little b method of hypertrophy-oriented bodybuilding-style training for aesthetic muscle development to improve one’s physique.

They talk about bro splits, the top-set/backoff-set approach, intensity and frequency, the interplay between hypertrophy and strength, and some of the techniques and philosophy behind this training style.

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Today you’ll learn all about:

(2:30) Why bodybuilding
(10:08) Muscle mass, motor recruitment, and intermuscular efficiency
(13:11) Advantage of having lower body fat
(26:42) Five-day full-body program
(32:56) Why Andy is running this program
(43:08) Tweaks for women or someone with weaker legs
(46:22) How to modify the exercise to focus on body parts
(50:25) The six-day program
(51:45) The split and top-set/backoff-set
(1:09:14) The mind-muscle connection for a new lifter
(1:19:25) Common mistakes
(1:28:50) Six-week progression
(1:45:26) Where to find Andy
(1:46:06) Outro

Episode resources:

• Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy Baker
• Andy’s website: www.AndyBaker.com
• IG - @bakerbarbell

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