The novice linear progression as detailed in Starting Strength: Basic Barbell Training 3rd Edition is attractive to novice lifters for a lot of reasons. It's simple, it's easy to track progress, and most importantly it works extremely well -- every novice has the capacity to add a lot of weight to their lifts in just a few months. Alas, all goods things come to an end, and novice LP is no exception. Many lifters struggle to determine what to do when their novice gains run out, so Coach Santana and Trent discuss the basic concepts of periodization and programming tweaks to keep momentum going after LP.

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.jonesbarbellclub.com

[email protected]

It's been said many times on the show, compliance and actually executing your eating plan is the biggest factor in meeting your body composition goals. Many people fall short on meal prep, and tired and exhausted from a long day of work, parenting, and other obligations, end up hitting a restaurant instead of cooking healthy food at home.

Some basic meal prep strategies can help you avoid the fast food and restaurants, however. To that end, Coach Trent's wife Jordan joins the show to discuss her tips for building a well-stocked pantry, planning simple and easy meals, and making things more flavorful with a few simple sauces and cooking techniques.

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.jonesbarbellclub.com

[email protected]

Coach Santana and Trent discuss the many reasons the scale is a poor tool for measuring and tracking body composition changes, and can even lead to psychological issues: obsessing over a target body weight number, minor fluctuations in weight day to day. The better tools are measuring tapes, skinfold calipers if you have them, and, most importantly, the weight on the bar! So stop weighing yourself every day, and put your energy and focus into improving your performance in the gym.

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.jonesbarbellclub.com

[email protected]

Coach Robert and Trent discuss the essence of the novice linear progression, and how this simple model of progressive overload can help a wide variety people with different goals. Whether you are looking to lose weight, gain weight, get leaner, improve your joint function, or become a powerlifter -- the novice linear progression is the best first step you can make and NEED to make in your fitness journey.

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.jonesbarbellclub.com

[email protected]

Online coaching is a very popular choice these days, for good reason -- the internet allows people who otherwise would not have access to a qualified coach to get regular feedback on their technique, custom programming, and a sounding board for discussing their health and fitness.

That said, there are a number of limitations to online coaching that you need to be aware of if you're going to do it. Robert and Trent break down what you need to know to find a competent online coach and how to get the most out of your time and money.

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.marmaladecream.com

Email: [email protected]

Today Robert and Trent welcome the first guest to Weights & Plates -- Chef Andrea Wild. Drea is a professional chef with a passion for bridging the knowledge gap between professional cooking and good nutrition. She explains the difference between how chefs in a commercial kitchen approach preparing and seasoning food and how the average person at home prepares meals.

Turns out, the restaurant is a great place for having an incredibly flavorful experience but a terrible place to get good nutrition!

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.marmaladecream.com

Email: [email protected]

Admit it, you like to bro out! You know, catch a pump doing fifteen different types of curls, tricep pushdowns, face pulls... it's ok, we all love to do some curls for the girls. But, it's important we don't confuse fun exercises for productive strength training, which occurs with the big compound lifts: squats, presses, bench press, and deadlifts.

That said, is there ever a time for accessory lifts in a strength training program? It turns out... yes! Accessory lifts can be used for a variety of reasons: targeted warmups, rehab, building proprioception and motor skills, and, for the advanced lifter, adding volume and hypertrophy stimulus to a program when the lifter cannot tolerate additional barbell work.

If you have to ask about accessories, though... they probably aren't appropriate for you!

2022 Wichita Falls Strengthlifting Classic

https://liftingcast.com/meets/meqotq65gjp0/registration

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.marmaladecream.com

Time are... interesting these days, and food is getting more expensive and scarce every day. We all want to stay strong and healthy, but protein and supplements are becoming budget killers for many. So, how much do we really need to eat to sustain a reasonably high performance training program? Robert and Trent offer some ideas about macros, inexpensive foods, and important tools and cookware that can save you money in the long run.

Items mentioned in this episode:

• Zojirushi Neuro Fuzzy rice cooker: https://www.zojirushi.com/app/product/nszcc
• Berkey water filter: https://www.berkeyfilters.com
• Cast Iron -- Lodge makes decent cast iron pots and pans, but old and unused stuff is even better! Clean it up, season it, and give it new life.

2022 Wichita Falls Strengthlifting Classic

https://liftingcast.com/meets/meqotq65gjp0/registration

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.marmaladecream.com

Robert and Trent discuss the concept of peaking, that is, preparing yourself for a maximum performance or athletic event on a given day, such as a meet or competition. Training involves periods of carefully dosed stress (workouts) followed by periods of recovery (sleep and food), which together create an adaptation (you get stronger, and/or more conditioned). Through this SRA cycle, your fitness and fatigue will oscillate. Peaking for an athletic performance requires you to dissipate as much fatigue as possible so that you feel fresh during the day of the event, while also maximizing your adaptation. It's a careful balance, and a great learning opportunity for athletes.

2022 Wichita Falls Strengthlifting Classic

https://liftingcast.com/meets/meqotq65gjp0/registration

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.marmaladecream.com

If you want to make a positive change in your bodyweight or body composition, it's hard to avoid tracking your macro intake. At some point you've got to understand what you are taking in day to day, to establish a baseline of nutrients from which you can then make changes. It's kinda like a budget -- before you start making changes to your spending habits, it really helps to know where your dollars are already going.

That said, macro tracking has its pitfalls, too. The data you need to track macros is notoriously inaccurate and/or hard to measure, and it's possible to chase numbers without focusing on the day-to-day habits. Robert and Trent walk through some strategies for learning to track macros and avoid frustration along the way.

As usual -- and this will be a reoccurring them -- restaurants are a trap!

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.marmaladecream.com