Weights and Plates Podcast

Nov 05 2024 79 ep. 63 mins 39

Weights and Plates Podcast artwork

Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.

Health & Fitness

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#86 - The Rep Before the Set: Don't Make The Biggest Setup Mistake

Nov 05 2024 83 mins

In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you descend into your first rep, the set begins when you step on the platform. Getting your mindset right, visualizing a successful set, and unracking the bar with authority and controlled aggression is oftentim

#85 - The Illusion of Safety

Oct 18 2024 56 mins

Many people who start barbell training say something to the effect of "I just don't want to get hurt" when asked about their fitness goals. It's understandable -- no one wants to get hurt -- but the statement displays some ignorance about the reality of aches, pains, and sometimes injuries that occur during hard physical training. When we train with barbells, we are pushing our bod

#84 - Why You Need to Understand Advanced Programming

Sep 30 2024 55 mins

One of the interesting consequences of the success of the Starting Strength methodology, and the growth in popularity of strength training in general, is that genetically average people are lifting weights and sticking with their program for multiple years. No longer are only gym rats and serious athletes dedicating themselves to years of sustained progress in the weight room -- no

#83 - The Risks of Weight Gain for Strength Training

Sep 13 2024 66 mins

It's almost a cliche now, that a novice trainee running the novice linear progression should "do GOMAD" (drink a gallon of milk a day). This advice is one of the most misunderstood bits of nutrition in the Starting Strength method, but it highlights an important fact -- to gain muscle, most people will need to put on bodyweight while increasing their lifts (a small percentage of ve

#82 - Testosterone, TRT, and You

Aug 30 2024 67 mins

Testosterone is one of the hottest topics in the health and fitness world these, specifically testosterone replacement therapy (TRT). While there are legitimate medical reasons for TRT, it is also abused by those looking for an edge in improving their strength and physique, and some low T clinics are happy to oblige. Dr. Robert Santana and Coach Trent Jones share their thoughts on

#81 - Strength Training for the Obese Trainee

Aug 16 2024 56 mins

We've talked about how an overweight trainee should approach strength training with an eye toward "recomping," that is, changing their body composition with more muscle and less fat. But what about very overweight or obese trainees? Dr. Santana and Coach Trent discuss their experiences training obese people wanting to lose weight and get strong in their novice phase of training.

#80 - Does Upper Body Really Need More Volume?

Jul 29 2024 61 mins

When the upper body lifts stall, the typical programming answer is "add volume." Some do this by increasing frequency -- the number of times you perform the lift each week -- and some do it by adding more sets during each upper body session. Others do both! It's not bad advice for a lot of people coming off of novice upper body programming. Many of these lifters have low press and

#79 - Barbell Burnout: Remembering Why We Do This

Jul 12 2024 59 mins

Burnout is a common complaint, whether it's from work, family, extracurricular activities, or all of the above. It happens in training too. Train long enough and you'll notice people in the community who were once avid lifters fall off the map. Some quit for good, or only sporadically train, others find different sports and activities to pursue, and those who remain tend to be life

#78 - Are Your Goals Compatible With Your Lifestyle? Abs Don't Come Easy

Jun 21 2024 64 mins

While there are many good reasons to lift barbells and get strong, many people are motivated at least initially by the prospect of looking better. Improving their body composition, which means building muscle mass and losing body fat. For the average person, getting strong requires a lot of hard work and dedication, more than most people expect. Achieving above average body composi

#77 - YMMV: We're Not Powerlifters, And That's OK

Jun 07 2024 55 mins

In the gym coaching real people, the knowledge and experience gained from years of hard work under the barbell pays off -- a person who has put themself under the yoke and actively learned to troubleshoot problems and adjust training variables is well prepared to help other people do the same. On the internet, however, the biggest total (or the biggest bicesps) wins. Dr. Robert