Explorez tous les épisodes du podcast Strong and Sleek

A great training program can only take you so far. If you’re barely sleeping, under-eating, mismanaging stress, or drinking too much, those choices will eventually follow you into the weight room—hurting your performance, slowing your progress, and increasing your risk of injury.

In this episode of Strong & Sleek, Robert explains why some of the most important work happens outside the gym. He explores how sleep affects strength, hunger, recovery, and joint health; why proper protein, carbohydrates, and calories matter; and how lifestyle factors can make a normally manageable workout suddenly feel impossible.

Robert also challenges you to take an honest inventory of your habits, separate what you can control from what you can’t, and stop automatically blaming your training program when progress stalls. Because lifting is only one part of the equation—and you can’t out-train a lifestyle that keeps working against you.

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The perfect program doesn’t matter if you don’t show up.

This week on Strong & Sleek, Robert breaks down what training looks like once you’re past the beginner stage—and why getting stronger becomes as much a mental game as a physical one.

Robert dives into advanced programming, progressive overload, chasing PRs, moving from higher-volume work into heavy triples, doubles and singles, and why sometimes the smartest program is simply: if it ain’t broke, don’t fix it. He explains why experienced lifters may need months—or even years—to fully realize their progress and why constantly switching programs can actually get in the way. 

But programming is only half the conversation. What happens when training stops being new and exciting? Robert explores psychological compliance—finding the environment, community, goals and reasons that keep you walking through the door when motivation disappears. 

From heavy squats and deadlift PRs to gym culture, coaching, fear, discipline and the importance of simply keeping your commitments, this episode is a reminder that long-term results aren't built by chasing novelty.

They're built by showing up. Again. And again. And again.

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Getting stronger, leaner, and healthier doesn’t have to be complicated. In fact, all those supplements, specialty exercises, fitness hacks, and tiny details you’re obsessing over might actually be distracting you from what matters most.

This week on Strong & Sleek, Robert breaks down the power of fitness minimalism—and why most of your results come from doing a handful of important things consistently and doing them well. From progressive strength training and protein to sleep, recovery, stress, hydration, genetics, and even your social life, Robert explains why progress is simple…but the human body is anything but.

He also gets into biological variability, why some people respond faster than others, how outside stress can sabotage even a great program, and why hitting a plateau doesn’t necessarily mean you need a new workout or diet.

Plus, Robert turns the lesson on himself, sharing how returning to the podcast every week has become his own exercise in stress, adaptation, consistency, and mastering a new skill.

The takeaway? Stop chasing the minutiae. Show up. Lift the big lifts. Eat enough protein. Sleep. Recover. Stay consistent. Master the basics first—then earn the right to worry about the details.

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What do training a Belgian Malinois and building a stronger human have in common? Turns out - a whole lot.

On this episode of Strong and Sleek, Robert Santana sits down with longtime friend, dog-training mentor, and K9 Defense owner George Daniolos for a wide-ranging conversation about working dogs, lifting weights, genetics, coaching, physical performance, and why getting the most out of someone—or something—means understanding what you're actually working with.

Robert and George explore the striking parallels between K9 training and strength training: natural drive versus learned skill, genetics versus effort, knowing when to apply more stress, and recognizing when pushing harder can actually make performance worse. As Robert has learned training both humans and dogs, different individuals are capable of different things—and great coaching isn't about forcing everyone through the same program.

They also get into working and protection dogs, the unique intensity of the Belgian Malinois, bite work, injury and fear, testosterone and performance, the difference between talent and technique, and why the best trainers learn as much from difficult cases as they do from gifted ones.

Perhaps the biggest lesson? There are rules—and then there are all the exceptions you only learn through experience. Systems and science matter, but real expertise comes from knowing when the situation in front of you doesn't fit the flowchart.

It's two hours of dogs, barbells, genetics, coaching, hard-earned experience, and plenty of unfiltered conversation about what it really takes to become stronger, smarter, and better at your craft.

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You bought the equipment. You know the exercises. You’ve watched the videos. So why aren’t you getting the results you expected?

On this episode of Strong + Sleek, Robert Santana makes the case for something that can't be ordered online, downloaded to your phone, or installed in your garage: the power of your training environment.

Robert looks back at the influences that shaped his own approach to strength, nutrition, and body composition—and explains why surrounding himself with seriously strong lifters helped transform his own training. The lesson? If you want to get better at something, spend time around people who are already doing it well. 

He breaks down why training alone can have a hidden cost, how friendly competition raises your game, why the right gym provides far more than equipment, and why a room full of people working toward a common goal creates something you simply can't reproduce through an app, online course, or computer screen.

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Forget the endless cardio, tiny weights, and fear that lifting heavy will suddenly make you “bulky.” In this episode of Strong and Sleek, Robert Santana breaks down why strength training—and especially barbell training—may be one of the most effective tools women can use to transform their bodies, improve their health, and build real confidence.

Robert tackles some of the biggest misconceptions surrounding women and weightlifting, including why muscle growth doesn’t automatically mean getting huge, why genetics play a major role in how your body responds to training, and why chasing weight loss without preserving muscle can leave you smaller but not necessarily happier with how you look. He also explains the difference between simply exercising and actually training with a purpose.

From squats, deadlifts, presses, and pull-ups to protein, fat loss, cardio, and recovery, Robert lays out a straightforward approach for women who want to look better, feel better, and move better—without destroying themselves in the gym.

It’s time to stop being afraid of the weight room and start getting strong.

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After four months away, Robert Santana is back—and a lot has changed.

The Weights and Plates Podcast has officially evolved into Strong and Sleek, a new name and brand built around the idea that getting stronger, looking better, and building a more durable body doesn't have to mean living in the gym or chasing extreme numbers.

Robert opens up about why he closed his old South Phoenix gym, moved to North Scottsdale, and built a completely new training environment. He explains the philosophy behind Strong and Sleek, why he wanted a more balanced and accessible approach to strength training, and what he's learned about the biggest obstacle facing most people: not motivation, but time and recovery.

He also gets unusually candid about a major personal change: after years of training and making progress without steroids, Robert started testosterone replacement therapy earlier this year. He explains why he made the decision, what changed, what didn't, and how much testosterone actually contributed to his recent strength gains—including new PRs on the deadlift, bench, squat, and press.

Along the way, Robert tackles genetics, muscle-building potential, weight cycling, recovery, aging, the realities of natural strength training, and why Instagram fitness promises don't apply to most people.

The podcast isn't dead. It's evolving.

Strong and Sleek is the new name. The mission is still the same: get stronger, get healthier, look better, and build a body that can handle real life.

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Host Robert Santana interviews Mark Rippetoe, author of “Starting Strength,” for an honest conversation about the fundamentals of strength training and misconceptions in fitness culture. Rippetoe reflects on the evolution of his book’s audience, shifting from coaches to everyday individuals seeking real results. They discuss the value of compound lifts like the deadlift, the pitfalls of chasing lean physiques, and why performance should trump appearance. Both share personal stories and coaching lessons, emphasizing that progress comes from consistent training, proper recovery, and focusing on tangible strength gains rather than societal standards of body composition.

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A laid-back, funny chat about the irresistible power of H-E-B tortillas—so good they’re banned from the house. The hosts reminisce about demolishing entire packs on a Houston-to-Phoenix road trip, debating flavors and admitting that some snacks are just too dangerous to keep around.

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In this episode, Robert shares lighthearted banter about self-deprecating humor, musical pursuits, and the joy of performing with family. Dan Francis, a guest known for his singing talent, discusses his band and the musical abilities of his children. The conversation touches on the camaraderie built over years of friendship, including missed opportunities to see each other perform live. The episode wraps up with a playful nod to YouTube culture, encouraging listeners to subscribe if they enjoyed the show.

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 In episode 110 of the Weights and Plates Podcast, Robert passionately addresses the common excuse of being in "survival mode," which leads many to neglect their fitness and dietary goals. He reflects on conversations with individuals who feel overwhelmed by life's demands, emphasizing that the belief in a lack of time is often a self-imposed limitation. Throughout the episode, he advocates for the importance of showing up and making time for health, encouraging listeners to challenge their mindset and prioritize their well-being despite life's challenges.

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In this episode of the Weights and Plates podcast, host Robert Santana shifts the focus to the "plate" side of health by diving into the ongoing debates around diet. He discusses the difference between diet quality and diet quantity, highlighting how people often justify their eating habits based on new health guidelines or personal beliefs. Robert reflects on the latest dietary recommendations and how they align with the choices many people make, emphasizing the importance of understanding what truly matters when it comes to nutrition. The episode encourages listeners to think critically about the reasons behind their dietary decisions and to distinguish between the quality and quantity of the foods they consume.

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In a compelling episode of the Weights & Plates podcast, host Robert Santana and guest Gretchen Geist explore the fleeting nature of fitness trends, with a focus on Pilates, and contrast these with the enduring value of strength training. 

Santana, leveraging his deep expertise in dietetics and kinesiology, emphasizes the necessity of progressive overload for true strength development, a concept often absent in trendy fitness regimes. 

The discussion pivots around the idea that while fitness fads may be appealing, they lack the long-term health benefits and measurable progress provided by foundational strength training. This episode serves as a reminder of the importance of prioritizing sustainable health and strength over the allure of the latest fitness craze.

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In this candid conversation, host Robert Santana sits down with Zoe Schroeder, RD—owner of Zoe Schroeder Nutrition and known as Fat Loss RD—to explore the messy reality behind becoming a nutrition professional. After connecting at a wellness event in Scottsdale, they dive deep into Zoe's transformation from a college student doing three-a-day workouts and dangerous Pinterest cleanses to becoming the evidence-based coach she needed during those struggles.

Zoe opens up about her freshman 15 experience, the toxic cycle of restriction and over-exercise, and even wrapping herself in saran wrap with coffee grounds (yes, really). But more importantly, she shares how hitting rock bottom with disordered eating led her to switch from nursing to nutrition—using herself as a case study to understand metabolism, proper fueling, and sustainable body composition changes.

This episode tackles the gap between clinical dietetics and real-world coaching, why telling people to "eat less, move more" fails spectacularly, and how both hosts learned that helping clients means addressing the emotional and psychological relationship with food—not just handing out meal plans. If you've ever felt like you were doing "everything right" but still stuck, or wondered why nutrition advice seems so contradictory, this honest discussion offers practical insights on building habits that actually last beyond the honeymoon phase.

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In this episode of the Weights and Plates podcast, Robert Santana and Andy Baker pick up where they left off—diving deep into what really matters after the novice phase of strength training. From chaotic early training setups (including recording in a truck to escape jackhammers) to the predictable pitfalls lifters fall into, they unpack why so many people are eager to “major in the minors” before mastering the fundamentals.

Together, they explore how goals shape programming—whether you’re training for strength sports, performance, aesthetics, or simply to avoid being “weak.” With candid discussion on genetics, aging, muscle-building potential, drug-influenced advice online, and why variety matters for performance and longevity, this conversation lays out the realistic roadmap every lifter needs once the newbie gains start to slow down.

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In this episode of the Weights & Plates Podcast, Robert Santana sits down with Andy Baker — owner of Baker Personal Training and co-author of Practical Programming for Strength Training. They dive into how strength coaching has evolved, what most lifters get wrong about programming, and why results matter more than methods. Andy shares lessons from nearly two decades of coaching everyone from competitive powerlifters to everyday clients, emphasizing practicality, consistency, and efficiency.

The two also discuss the connection between strength and hypertrophy, the misconceptions spread by social media fitness culture, and why good diet and smart training will always beat shortcuts. It's an honest, no-nonsense conversation about what really drives long-term progress in the gym.

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In this episode of Weights & Plates, Coach Robert Santana breaks down one of the most overlooked elements of training success: mindset and consistency. Everyone wants to get stronger, leaner, or more muscular—but few understand that true progress takes years, not weeks. Robert dives into why most lifters quit when training gets hard, why "12-week transformations" are a lie, and how the real key to progress is showing up even when you don't want to. He covers common pitfalls like program-hopping, unrealistic expectations from social media, and trying to "out-program" a bad lifestyle.

If you've ever felt stuck, burned out, or tempted to skip the gym, this episode is the wake-up call you need.

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In this solo episode, coach Robert Santana takes a hard look at exercise science research—what it really tells us, and where it falls short. He dives into the history of lifting, the rise of "evidence-based" fitness, and why so many studies don't translate to real-world results. From sample size problems and lifestyle confounders to the obsession with volume over load, Robert explains why lifters can't blindly follow the latest paper or guru. Instead, he breaks down the principles that actually build muscle and strength: progressive overload, smart programming, and the smell test of what works in the gym.

If you're tired of fitness "science" complicating simple truths, this episode will cut through the noise.

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Consistency, recovery, and lifestyle — that's what really makes or breaks your strength gains. In this episode, Robert Santana breaks down why most lifters stall out after the "newbie gains" phase, the truth about diminishing returns, and the five rules every lifter needs to keep progressing. From balancing training with work, kids, and travel, to why sleep, food, and environment matter more than complicated programming, Robert shares hard-hitting lessons learned from decades of coaching. If you've ever asked yourself, "Why am I not making progress?" — this episode is your answer.

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In this episode of the Weights & Plates Podcast, Robert Santana takes a Q&A-style approach to tackle some of the most common training and nutrition challenges. He explains why hydration is more than just drinking water, breaking down the role of electrolytes, sugar, and sodium in performance—especially in extreme heat or for early morning lifters. Robert also covers why training fasted can hurt your lifts, how to fuel properly before a workout, and why post-meal blood sugar spikes are normal for healthy people despite what continuous glucose monitors might suggest.

He also dives into the truth about carbs, keto, and fueling for high-intensity strength work, clears up myths about protein intake and kidney health, and emphasizes the importance of proper technique to prevent injury. Whether you're a competitive lifter or just looking to get stronger and perform better in the gym, this episode is packed with straightforward, actionable advice you can put into practice immediately.

If you're ready to build muscle, build status, and build options — this episode is for you.

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Welcome to the Weights & Plates Podcast, hosted by strength coach and nutrition expert Robert Santana. In this kickoff episode, Robert is joined by Jay Ware, a long-time friend and fellow coach who might just be sticking around as the podcast's new co-host.

🎙️ In this episode, Robert and Jay dive into:

• How they met through strength coaching and coaching internships

• Jay's background growing up in a small town and his journey into fitness

• The evolution of strength training and why coaching goes beyond just sets and reps

• Real talk about the fitness industry – what's working, what's broken

• Their shared vision for the podcast and what you can expect moving forward

This episode sets the stage for a podcast that blends science, experience, and honest conversations – whether you're a lifter, coach, or just trying to figure out what works in a noisy fitness world.

👊 Subscribe to hear weekly episodes about training, nutrition, mindset, and more — no BS, just results.

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In this episode, Michael Sartain — former Air Force captain, social dynamics expert, and founder of Men of Action — breaks down the science of attraction, how fitness fuels confidence, and why most men are failing in today's dating market.

We dive into why being the "nice guy" doesn't work, how evolutionary psychology explains what women are actually attracted to, and the role of social proof in modern dating. Michael explains how building muscle and boosting testosterone are foundational to male confidence and success — but that's only part of the equation.

He also unpacks the biggest myths around masculinity, why emotional trauma affects men and women differently, and how to rebuild your life with discipline, purpose, and leadership. From his early days managing strip clubs to serving in military intelligence, Michael shares the real-world lessons that shaped his Men of Action protocol and helped him coach thousands of men into becoming high-value individuals.

If you're ready to build muscle, build status, and build options — this episode is for you.

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In this episode of the Weights & Plates Podcast, Robert Santana is joined by strength coach Gretchen Geist to break down the biggest misconceptions in the gym. They dive into why most people confuse exercise with actual training, the problem with group classes and light weights, and how real strength training impacts bone density, muscle growth, and long-term health. They also discuss why genetics matter more than people want to admit, what most personal trainers get completely wrong, and why compound barbell lifts should be a non-negotiable for anyone serious about improving their body and their health. If you're tired of spinning your wheels in the gym, or you're a coach trying to educate your clients, this one's for you.

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In this episode of the Weights and Plates Podcast, Robert Santana gets real about what lifting weights actually does for your body—and what it doesn't. He breaks down the difference between training for strength and chasing aesthetics, why most people misunderstand barbell training, and how steroids and genetics skew expectations.
Whether you're a beginner confused by conflicting advice or a coach trying to get clients under the bar, this episode is a deep, no-BS look at what matters, what doesn't, and how to train for the long haul.

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Starting Strength Coach Robert Santana talks about how everyone looks different when they train, why that is, why squatting, deadlifting, bench press will help you gain long-term strength, and how to evaluate coaches and trainers.

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Starting Strength Coach Robert Santana talks about how getting stronger helps you achieve every fitness goal, bodybuilding vs powerlifting vs starting strength, novices, and more. 

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Hari Fafutis, SSC joins the show to talk about doing the Starting Strength Linear Progression, gaining weight, building big arms, and more. 

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Jesse Vezina joins the show to talk weightlifting, training like an athlete, the trade-offs of pushing your limits, coaching, and more. 

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Coach and RDN Juliette Gonzalez joins Robert Santana to discuss her fitness journey from Globo Gyms to Starting Strength, becoming a dietician, working as a coach, beauty standards, and more.

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In this episode, Robert Santana talks about programming for your upper body and how it differs from lower body training.

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In this episode, Robert Santana sits down with Gretchen Geist to talk about her fitness journey, how she went from doing Crossfit to Starting Strength, becoming a coach, and exaggerated expectations in the fitness industry.

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Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

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Coach Trent

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

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Many people (most?) get into fitness because they want to look better. At least, that's a primary reason. It's a worthwhile goal -- looking better is a gateway drug to performing better after all, becuase your performance (i.e. your strength and conditioning) drives your body composition. There is a big breakdown in what many people perceive as the ideal or even just good body composition, however, and what is realistically achievable for the average person without PEDs. Social media and pop culture has warped people's idea of what a good physique looks like, and what healthy body fat percentages look like on strong, muscular men and women.

In today's episode, Dr. Santana and Coach Trent attempt to rebalance the scales of body composition, and point out that strong, functional men and women don't have to be (and shouldn't be) lean and ripped to be healthy.

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

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Coach Trent

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

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It's that time of the year again, the uniquely American feast that is Thanksgiving. It's a time of feasting and festivities, but for a lot of people the feasting doesn't end when the holiday is over... it extends over the next five weeks until the end of the year. As Dr. Santana points out, there is some research that shows people tend to gain a few pounds over the holidays, then go back to eating at maintenance in the new year. They end up a few pounds heavier, however, and don't lose it, then repeat the process again the next year, and the next. This checks out with practical experience. Most people get fat fairly slowly, over time.

If you don't want to be a statistic, Dr. Santana and Coach Trent offer a few strategies for planning your eating during Thanksgiving and holiday season. Having a basic plan can help you enjoy the holiday without blowing up your goals.

And for you skinny, underweight lifters out there... this can be a great time of the year to kickstart your gains! Put on 5-10lbs, and watch your lifts take off.

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Follow Weights & Plates 

YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Instagram: @the_robert_santana

Rumble: https://rumble.com/user/weightsandplates

Web: https://weightsandplates.com

Coach Trent

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 oftentimes the difference between a successful set and missed reps, especially when attempting a limit set or new PR.

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Follow Weights & Plates 

YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Instagram: @the_robert_santana

Rumble: https://rumble.com/user/weightsandplates

Web: https://weightsandplates.com

Coach Trent

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 bodies to the limit to grow muscle, get stronger, and become more resilient. Even if we aren't great athletes squatting and deadlifting several hundred pounds, improvement requires pushing the limit, and pushing the limit increases the risk of aches, pains, and injuries. Moreover, as Coach Trent points out, life itself is non-zero risk, and many people get hurt without ever touching a barbell. So, the idea that you can control "not getting hurt" is false. You can bend the curve in your favor to reduce the likelihood of tweaks and injuries, but life happens. The best you can do is be strong and resilient so that you can bounce back from tweaks and injuries faster, and develop the mental fortitude to deal with the setbacks they cause.

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Weights & Plates on YouTube:

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 -- now there are 55 year old moms with 5+ years of barbell training experience under their belts. Most of these people are advanced lifters, even though they aren't competitive athletes. And advanced lifters have different programming needs than novices and early intermediates, especially when they aren't athletically gifted or possessed of a high training drive.

It's important, therefore, to understand what advanced training looks like, not just for very strong, competitive lifters, but for average folks with more pedestrian numbers but similar long recovery windows.

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Weights & Plates on YouTube:

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 very overweight or obese people already have enough excess energy on hand in the form of fat stores to run the program without gaining weight). Muscle doesn't just grow from nothing, their needs to be surplus calories on hand to build new muscle mass and connective tissue while the weight on the bar goes up. 

Like anything in life, however, gaining weight is not without risk. For the most part it's very safe, especially since you will be building strength and adding muscle mass which will improve your both your health metrics, function, and your quality of life. There are a few potential problems some people will encounter with increasing body weight that need to be addressed, however. In today's episode Dr. Santana and Coach Trent discuss those problems, including cardiometabolic health and blood glucose levels, and how to mitigate them during your training journey.

Hint: stop skipping your conditioning!

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Weights & Plates on YouTube:

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 the recent popularity surge of TRT, and when it's appropriate for trainees.

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Weights & Plates on YouTube:

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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.

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Weights & Plates on YouTube:

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 bench press numbers relative to thier squat and deadlift, so adding a few extra sets during the week, whether it's via introducing a fourth pressing slot or by increasing the number of sets per workout, doesn't add that much systemic fatigue to the workout.

For more advanced lifters, however, especially those with high upper body numbers relative to their bodyweight (pressing at or above bodyweight for multiple reps, and benching well above bodweight), it is less clear that high volume training is necessary to drive strength gains. Maybe what you need at this point is less volume.

Dr. Santana and Coach Trent bust the myth that high volume training is necessary for growing the upper body, and discuss how stress and fatigue play a significant role in upper body programming -- this is not just a squat and deadlift problem!

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Weights & Plates on YouTube:

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 lifers. Some people who quit barbell training cite burnout as the cause. For whatever reason, training no longer served their needs or fit into their life. Usually, burnout happens because there is a misalignment between lifestyle and goals, and lifters find themselves doing a lot of work they really don't want to do, in order to generate marginal gains that no longer seem to matter much. In short, the goals of the training no longer align with their values and desires.

Dr. Santana and Coach Trent discuss the ways burnout happens, how to realign priorities when it happens, and get back in touch with the reasons you wanted to train in the first place.

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 composition requires even more work, and ultimately begs the question: are your goals compatible with your lifestyle?

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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 Santana and Coach Trent Jones discuss the storm of comments around Dr. Santana's recent instagram post citing various problems with RPE, and note that all of the comments come from powerlifters, that is, people compete in the sport of powerlifting. The message of Weights and Plates is, and always has been, for people interested in strength training, not the sport of powerlifting. It's certainly not for elite lifters at the top of the sport. Although the general public doesn't always seen the difference, strength training has very different goals than powerlifting -- namely, health.

So, be cautious taking advice from the strongest, most jacked guys on the internet. What works for them may not work for you, the average person.

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Strength training demands a lot from a trainee, especially after the honeymoon wears off (i.e. the novice linear progression starts to get hard). It's hard work, short but intense, and involves facing fear on a regular basis. As you advance into intermediate territory, the time between PR's increases, and requires patience and persistance. The stronger you get, the more you have to pay attention to your recovery factors -- food, sleep, and stress -- to properly recover from workout to workout. Strength training is a weed out process, you might say, for those looking for the easy way out. There are many looking for an easy way out that quit when things get hard.

For those who persist, however, strength training offers many benefits beyond the physical adaptations. Strength training teaches patience and perserverance. It teaches you how to face fear by exposing you to gradually more difficult tasks (adding weight to the bar in small, regular increments). If you stick with this process, you can aquire a tough, resilient mindset, and leave behind the quitter's mindset.

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

There's seemingly no end to the "evidence based" coaches out there nowadays making all sorts of claims about you should train, backed up by scientific data. Have you actually read any of the papers they cite to back up their claims? It turns out, there are numerous problems with the field of scientific research, from the actual design of the experiments to the reporting of data, the publishing process and peer review, and, last but not least, skewed incentives for the people carrying out research at every level. Dr. Bradford, who earned a PhD in Pharmacology and Molecular Cancer Biology from Duke University in 2004, walks through the problems with the modern scientific process, and why professional research is the not the same as science.

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

To quote Mark Rippetoe, "women are not a special population, they are half the population." In other words, women fundamentally train for strength the same way that men do -- the same principles of progressive overload, using compound barbell lifts that target the whole body, and nutritional principles apply. There are a few exceptions, however, and that's what Dr. Santana and Coach Trent address in today's episode.

How Birth Control Can Inhibit Strength and Performance by Lea Genders:

https://www.leagendersfitness.com/news/how-hormonal-birth-control-can-inhibit-strength-and-muscle-development

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Santana and Coach Trent wrap up their mini series on post-novice programming with an important discussion on understanding why you missed reps. The novice linear progression cannot last forevever (or else we'd all be squatting 1,000lbs!), and as the saying goes, all good things come to an end. This means that at some point, you'll miss reps. What do you do then? Some people have the impression that missing reps means it's time to change the program, and that's not necessarily true. Often there are recovery issues at play that can be addressed, allowing the lifter to extend progress on the novice linear progression with a few simple tweaks. In today's episode, Dr. Santana and Coach Trent walk through the The First Three Questions outlined in the Starting Strength method, and a fourth question, related to the stress/recovery/adaptation model.

In the Starting Strength article The First Three Questions, Rip identifies three important questions to ask yourself when progress stalls:

The demands of heavy barbell training are high, and many trainees miss the mark on one or more of these questions, especially a few months into a novice linear progression when every lift has become hard. Coach Trent adds a fourth question to the mix: what other stressors are going on in your life? Psychological stress affects physical perormance, especially when it becomes chronic stress. Especially for busy adults with lots of responsibilities outside the gym, you have to account for life stressors in your recovery and programming.

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Robert Santana and Coach Trent explore the Stress/Recovery/Adapation cycle (adapted from Hans Selye's General Adaptation Syndrome) and how it serves as a guiding model for programming decisions in the intermediate phase of training.

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The novice linear progression (NLP, or LP for short) is a fun time in the training career of a lifter. Never will you make as much progress -- and as fast! -- as you will during LP. It's also brutally hard, especially toward the end. Nevertheless, it comes to an end for every lifter, and people often spin their wheels trying to figure out what to do once the simple A/B program stops working. In today's episode, Dr. Santana and Coach Trent discuss some basic principles of post-novice programming, and point out that at all stages of the game, the main goal is that the weight must go up.

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: jonesbarbellclub@gmail.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.