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Welcome to Episode 1 of the Stronger is Better Podcast, brought to you by Starting Strength Gyms and hosted by Nick Delgadillo. In this kickoff episode, Nick lays out a comprehensive roadmap for barbell programming — from the simple and powerful Novice Linear Progression all the way to advanced programming strategies used by experienced lifters and coaches.

You’ll learn the first principles behind effective programming, how to progress as a lifter, and how to systematically plan your training to keep getting stronger over time.

This episode includes:

•Key programming concepts and first principles

•How to measure progress intelligently

•How to use volume and the value of heavy singles

•A sample 4-day advanced training split

•Influences from Starting Strength, Practical Programming, and Conjugate-style templates

📘 Referenced Resources:

•Novice Linear Progression: https://youtu.be/5xbqyrCi6Lo?si=kCarnQbTIk1h5Lhr

•Beyond NLP - Intermediate Programming: https://youtu.be/aX9lSM1L9o8?si=J5ywkn6V3UQ0vTDq

•Baker Barbell: https://www.andybaker.com/blog/

🎧 Have a question or topic suggestion?

Email us at [email protected]

00:00 - Introduction to the Stronger is Better Podcast  

00:43 - Podcast Focus: Principles and Process  

01:22 - Today's Topic: Advanced Programming  

02:32 - Foundational Texts and Why They Matter  

07:07 - Defining First Principles in Training  

09:00 - General Adaptation Syndrome and SAID Principle  

11:19 - Simple to Complex: Systems Thinking in Training  

14:16 - Barbell Training as a Hard Physical Endeavor  

17:04 - Defining Strength: Force Production  

20:22 - Barbell Training Efficiency vs. Other Methods  

24:25 - Force Production Across the Athletic Spectrum  

26:00 - Training Efficiency and Optimization  

29:28 - Novice Linear Progression: Foundation of Programming  

35:59 - When Novice Progression Ends: What’s Next?  

38:30 - Transitioning to Intermediate Programming  

43:30 - Measuring Progress with Key Lifts  

46:05 - Texas Method Clarified  

49:23 - Intermediate vs. Advanced: Variables and Volume  

50:26 - Advanced Programming: Heavier More Often  

52:00 - Programming the Bench Press with Variations  

58:31 - Influence of Conjugate Method and Andy Baker  

1:04:45 - Upper Body Split: Press and Assistance Work  

1:05:20 - Lower Body Programming: Rotating Squat and Deadlift  

1:14:00 - Dynamic Effort Day Explained  

1:17:05 - Weekly Structure Recap  

1:20:42 - Wrap Up: Personalization and Systematic Thinking  

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🔗 Brought to you by https://www.startingstrengthgyms.com

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📩 Send feedback or questions to: [email protected]