#46 - What Now? Getting Lean After Novice LP (Skinny Fat Lifters)
Weights and Plates Podcast
by Dr. Robert Santana
3d ago
Rounding out the January series on improving strength, muscle mass, and physique for the skinny fat novice, Coach Robert and Trent lay out what the early intermediate phase tends to look like in terms of programming and body composition. After building a solid base of strength in a well-executed novice LP, the formerly skinny fat lifter has most likely gained an appreciable amount of muscle mass. An average sized male, 5'7" to 5'10", will weigh roughly 200lbs at this point, and should be squatting in the high 200's to mid 300's for a top set (perhaps even sets across), deadlifting the high 300 ..read more
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#45 - The Muscle Masterclass: Andy Baker on Hypertrophy, Common Upper Body Mistakes, and the Best Lifts for Growth
Weights and Plates Podcast
by Robert Santana
2w ago
On today's show Robert and Trent welcome guest coach Andy Baker, Starting Strength Coach and co-author of Practical Programming for Strength Training, 3rd Edition and The Barbell Prescription: Strength Training for Life After 40. Andy is a master coach with a wide range of expertise and interests. He coaches high level competitive powerlifters, bodybuilders, high school and collegiate sport athletes, and regular folks just looking to become generally fit and strong. Along the way he's learned a lot about packing on muscle, and has identified common mistakes guys make when struggling to add mas ..read more
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#44 - Get Rid of "Man Boobs" Forever: Advice for the Skinny Fat Male
Weights and Plates Podcast
by Robert Santana, PhD
1M ago
It's the new year, and a time when many people resolve to work eat, eat better, and improve their body composition. Some guys aim to lose weight, others to gain it, but what about the in-betweener, the guy who is of normal bodyweight, normal BMI, but still appears unathletic -- low muscle tone, no visible definition, and maybe even excess fat around the pectorals (man boobs) and waist line. This condition is often referred to as "skinny-fat," and skinny fat people often mistakenly think that they need to lose fat to look leaner and more muscular   Coach Santana and Coach Trent explain, ho ..read more
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#43 - Setting Goals for Next Year: Process Over Results
Weights and Plates Podcast
by Robert Santana
1M ago
Coach Santana (now officially Dr. Santana!) and Coach Trent discuss their approach to setting goals for training, health, and life. It's easy to buy into the idea of resolutions and setting lofty results-oriented goals, and it feels good to do it! I'm going to squat 500 next year! I'm going to get down to 15% body fat next year! I'm going to lose 30lbs! These results or number oriented goals sound good, and setting them gets you thinking about what kind of person you'll be in the future, having achieved the goal. In fact, you often get a little dopamine hit just imagining yourself at the finis ..read more
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#42 - Liver King, The Limits of Research, and What Actually Works
Weights and Plates Podcast
by Robert Santana
2M ago
If you are into lifting and spend any time on social media at all, you've probably heard of, or at least seen, the Liver King. Coach Trent and Coach Santana discuss the recent "controversy" around the Liver King's steroid use, why nearly everything you see on the internet is fake, and what we actually know works when it comes to getting strong and building muscle.   Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana   Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com ..read more
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#41 - Thanksgiving PSA: It's a Holiday, Not a Season
Weights and Plates Podcast
by Robert Santana
2M ago
To all the folks in the United States, Happy Thanksgiving! Once again we have entered into the holiday season, which for many people involves eating...a LOT of eating! Some amount of overindulgence is kinda the point of feast days like Thanksgiving, Christmas, and New Years, as part of the celebration of things for which we are thankful. However, for too many people these holidays turn into multiple days or weeks of overindulgence that inevitably lead to weight gain. In fact, as Santana points out, there is scientific literature documenting the phenomenon that people tend to gain several pound ..read more
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#40 - Coaching Is More Than Just Information
Weights and Plates Podcast
by Robert Santana
3M ago
Coach Robert and Coach Trent discuss a misunderstanding that sometimes comes up in a coaching relationship -- the idea that coaching is just a program, or a template, or a set of information that will get you to your fitness goals. The reality is that information is cheap, often free, and there's not a whole lot of information that a good coach can provide that you can't find on the internet these days. Information is rarely the road block for trainees struggling to make progress, however. What trainees often lack is a proper evaluation of where they are: how good their technique is, how far a ..read more
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#39 - Eating In a Time Crunch
Weights and Plates Podcast
by Robert Santana
3M ago
It's that time of year again. The holiday season looms with Thanksgiving and Christmas on the horizon, and the inevitable work deadlines and travel stresses that go along with that. When time is short and stress is high, it's easy to make bad food decisions because -- let's face it -- most of the food available to us in the world is high in calories and low in nutrients. With a few basic strategies, however, you can avoid hitting the fried chicken sandwich for lunch and instead eat (mostly) fresh, nutritious, and unprocessed food.   Robert explains how he seeks out food while traveling or ..read more
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#38 - Getting Fat to Get Strong? What to Do If You're a Skinny Fat Novice
Weights and Plates Podcast
by Robert Santana
4M ago
The so-called "skinny fat" novice may have the toughest road to body recomposition of all trainees beginning their strength training journey. A skinny-fat person is a person of normal BMI and "normal" bodyweight for their height, but a high body fat percentage. This person usually looks normal in a t-shirt, but with their shirt off appears soft and undefined. Male skinny fat novices may complain of having man boobs, or a smooth stomach, with no visibl separation in the arm muscles.   The skinny fat novice often believes that they need to lose body fat to appear more muscular and look like ..read more
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#37 - A to Z Accessories for Putting on More Muscle
Weights and Plates Podcast
by Robert Santana
4M ago
Yoked, stacked, swole, diced... who doesn't want to get jacked? While the basic barbell compound movements -- the Squat, press, bench press, and deadlift -- are the backbone of any good muscle building program, sometimes certain body parts need more help to grow. Coach Santana and Coach Trent offer up their favorite accessory lifts for hard-to-grow muscles after a lifter has exhausted their novice gains on a quality barbell program. They also dispel some myths about "hypertrophy," particularly the idea that you need tons of sets and reps to grow muscles.   Just like any good strength prog ..read more
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