Stronger is Better by Starting Strength Gyms

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In this episode of the Stronger Is Better Podcast, host Nick Delgadillo speaks with Alex Ptacek, Head Coach at Starting Strength Chicago, and his trainee Mike Kelly. Mike shares the gripping and ultimately inspiring story of suffering a catastrophic quad injury—followed by multiple surgeries, setbacks, and an unwavering commitment to recovery. Alex and Mike detail the coaching, rehab, and mindset needed to not only recover but hit PRs after the injury.

This episode is a masterclass in first principles thinking, coaching accountability, and what’s possible when grit meets process. Whether you’re a coach, trainee, or recovering from injury yourself—this one is not to be missed.

00:00 - Intro and guest introductions

01:15 - Alex’s background and entry into coaching

04:55 - Mike’s long training history and CrossFit roots

07:00 - Mike’s first serious injury and how it led to Starting Strength

11:00 - The value of strength and discovering Rip

17:30 - Injury mindset, aging, and training smarter

27:00 - The squat injury and ambulance ride

34:10 - First surgery and complications

42:00 - Training with only one functioning quad

49:00 - Re-injury and second surgery

1:04:50 - Tourniquet bruise, setback, and third surgery

1:14:00 - Training mentality and persistence

1:21:00 - Running again—why movement matters

1:26:00 - Final thoughts: gratitude, recovery, and moving forward

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In Episode 4 of the Stronger Is Better Podcast, Nick Delgadillo sits down with long-time client and friend Erin Spiva to discuss six years of consistent barbell training, lessons learned, and how strength carries over into real life, including hobbies like pole fitness. 

Erin shares her journey from getting started to becoming a client who trains with purpose and balance. They dive into training as a woman, programming adjustments for neuromuscular efficiency, nutrition habits, the myth of “bulking up,” chin-ups, and what happens when you pair heavy lifting with pole sport. A practical episode that demonstrates how strength makes everything better.

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Timestamps:

00:00 - Intro: Meet Erin Spiva

01:20 - Why Erin’s perspective matters

03:23 - How training women is (and isn’t) different

05:41 - Neuromuscular efficiency: men vs. women

08:28 - Programming fix: switching women to triples

11:46 - Women grind better: fatigue vs. recruitment

13:52 - Erin’s early lifting history

16:09 - Initial numbers, form struggles, and flexibility

17:46 - Weight trends over the years

18:54 - “Looking better” vs. health: what people really want

22:05 - Why women won’t “accidentally get bulky”

24:43 - Aesthetics vs. capability

26:52 - Cutting while training: Erin’s real numbers

27:55 - Simplicity in programming & new variations

30:36 - Dimmell deadlifts, press goals, and load manipulation

32:53 - Erin’s training progression & consistency

34:00 - Current mindset walking into the gym

35:37 - Lifelong strength: different goals at every stage

37:52 - The importance of balance & sustainable goals

40:09 - How Erin builds habits & sustainable systems

41:44 - Her weekly food prep: protein, grains, & travel chicken

42:50 - Accepting who you are and building around that

44:32 - Early goals: 315 deadlift & chin-ups

47:21 - Tradeoffs: could be stronger, but at what cost?

49:33 - How Erin got her first chin-up

52:29 - The progression: from holds to full reps

53:32 - Training balance and why pole fitness clicked

56:07 - What pole class is like—and who should try it

59:31 - How Erin found pole sport

1:01:18 - How strength helps with skill acquisition

1:03:30 - Why pole felt easier thanks to barbell strength

1:04:40 - Don’t spin your wheels: lift real weights

1:05:11 - Why Erin should start a practical nutrition blog

1:06:13 - Her no-brainer food strategy

1:07:46 - How much technical nutrition matters (or doesn’t)

1:08:52 - Progress is simple: consistency over perfection

1:10:00 - Helping parents get stronger without barbells

1:13:42 - Final advice to women thinking about lifting

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🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify

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In Episode 3 of the Stronger Is Better Podcast, Nick Delgadillo dives deep into press programming—how to build a strong, pain-free, and consistent overhead press. Drawing on years of coaching and real-world experience, Nick explains why the press is uniquely difficult to progress, how to apply the right amount of stress, how to avoid common mistakes, and when to evolve your programming beyond novice LP. Whether you’re stuck at a plateau or just want to get jacked shoulders and bombproof joints, this episode gives you a full roadmap.

Timestamps:

00:00 – Intro: Why the press is hard

01:17 – Overview of press misconceptions and challenges

02:55 – The benefits of pressing: shoulder health & strength

04:36 – Pressing for rehab: mythbusting doctor advice

07:42 – Why the press is uniquely difficult to progress

11:00 – Press and aesthetics: traps, delts, and the “look”

12:42 – Understanding stress and recovery in press stalls

14:21 – Not enough stress is the real issue in most cases

18:30 – Hard plateaus: signs and solutions

20:58 – The skill component: it’s not just strength

23:35 – You must press heavy and often

26:33 – Summary of principles before implementing

27:05 – Press Programming Protocol Begins

33:00 – Step 1: Get all your reps, even if you fail

35:00 – Step 2: Add a second press day

37:48 – Singles and volume split explained

40:38 – Short rest intervals for better practice

43:05 – Step 3: Implement rep ranges

47:24 – Switch to strict press for volume

48:00 – Step 4: Add a third press day – the pin press

49:45 – Why and how to program pin presses

52:31 – Advanced options: pins, rep targets, and assistance

54:22 – Review: A press program that lasts for years

57:43 – Final advice: pressing is frustrating, but worth it

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In Episode 2 of the Stronger Is Better podcast, Nick Delgadillo breaks down strength standards into three categories: competitive goals, evaluative benchmarks, and personal targets. He explains why most people have skewed expectations about what’s possible—and how to set realistic goals without having to become a powerlifter.

Nick introduces the widely respected 2/3/4/5 baseline strength goals (200 lb press / 300 lb bench / 400 lb squat / 500 lb deadlift for men) and a proportional set for women. These aren’t elite standards—they’re what you should aim for before considering specialization.

Whether you’re a coach, athlete, or everyday lifter, this episode provides a grounded, motivating framework for assessing and pursuing your strength potential.

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

🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify

📩 Send feedback or questions to: [email protected]

00:00 - Intro: “How strong should I be?”

01:20 - Why strength goals are often misunderstood

04:00 - What “it depends” really means

08:08 - 3 categories of strength goals: personal, evaluative, competitive

09:48 - Competition: using meet results to guide expectations

17:36 - Evaluative standards: don't copy powerlifters

29:28 - What is strength specialization?

34:49 - Beginner male milestones: 135/225/315/405

38:52 - The 2/3/4/5 baseline standard

41:55 - Female equivalents to 2/3/4/5

45:17 - What comes after baseline strength?

47:01 - Final message: don’t stop too early

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🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify

📩 Send feedback or questions to: [email protected]

Send a text

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

🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify

📩 Send feedback or questions to: [email protected]

Send a text

Host and Starting Strength Coach Nick Delgadillo welcomes you to the Stronger is Better Podcast, a show where we'll take a look at how doing hard things has positive carryover to health, fitness, business, and relationships.  

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

🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify

📩 Send feedback or questions to: [email protected]