Barbell Logic Barbell Logic

Listen for a barbell logic podcast update. We're taking a temporary pause to pursue some exciting opportunities and will return soon with more great podcasts.
Check out the Barbell Logic podcast landing page to give us feedback on the podcast during the temporary pause.
Barbell Logic Podcast Update The podcast has been an unexpected success for Matt, Barbell Logic, and all the hosts since its beginning in 2017.
When Scott and Matt started recording those first podcasts, they didn't realize it would be continuing into 2023, have garnered all the support and audience and recognitions that it has. That it'd had over 450 single episodes, and almost 600 if you count series episodes.
Because of some exciting opportunities that Barbell Logic needs to focus its efforts toward, Barbell Logic is temporarily pausing the podcast.
Stay subscribed, as we'll return with more great podcast content.
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Learn about the voluntary hardship mindset that allows you to crush your goals, makes life better, and underpins happiness and success.
Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing recovery for seniors. Jaime Collins joins them, discussing psychology and her journey.
You can check out more of Sully's work on the Greysteel YouTube channel.
Check out the Barbell Logic podcast landing page for free resources, recent offers, & more.
Voluntary Hardship Mindset If you want to achieve lofty goals, you'll have to do difficult things.
Whether you've found yourself struggling with the effects of a comfort-driven life, or you've generally been active but are pursuing strength training, you've determined that you want to change the course of your life and have some idea of what you want to achieve.
To get there requires you choosing to complete challenging things repeatedly.
If you're lifting, you're an athlete. Athletes train. They do hard things. They move intelligently toward their goals.
The voluntary hardship mindset means you don't eat everything you want based on pleasure. It means you occasionally grind on reps you're not sure you can finish. It means you train consistently in the gym, even if you don't feel like it.
You might have heard of the term "adulting." Well, the first person you have to take care of, the first responsibility you bear, is yourself. Embrace life and its loveliness, including the hard parts.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v 

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Matt on Instagram Niki on Instagram Connect with the show
Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

We discuss recovery for masters athletes, focusing on sleep and nutrition. Improve your sleep and nutrition, recover better, be stronger and healthier.
Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing recovery for seniors. Ann Buszard joins them, discussing her journey and how she has approached recovery.
You can check out more of Sully's work on the Greysteel YouTube channel.
Check out the Barbell Logic podcast landing page for free resources, recent offers, & more.
Recovery for Masters Athletes It's often said, but less often followed: you get stronger as you recover.
You undergo stress, allow for recovery, which enables adaptation. This is the way.
On a population-wide level, too few stress themselves adequately to begin with.
For gym-goers, many if not most fail to organize stress and recovery intelligently. Because of this, they fail to meet their goals.
Promoting adaptation requires attending to recovery. Recovery for masters athletes and all lifters mostly falls into the buckets of nutrition and sleep.
The principles underlying recovery for seniors don't differ from younger athletes. Masters athletes may face some additional challenges, just as they do when the barbell prescription (the stress) is examined.
Nutrition for Masters Athletes Often times, seniors do not eat as much. What they eat (especially protein) their body does not process as well as a younger athlete's body would.
The importance of getting adequate protein, therefore, only increases. Many masters athletes will need protein supplementation (whey protein powder or something similar).
Similar to how training matters more for masters athletes, recovery matters more for masters athletes. You have likely seen teenagers and younger adults eating highly processed food and seemingly not being affected by it.
Nutrition for masters athletes matters. Masters athletes cannot afford to fill their diets with highly processed food that doesn't provide the protein, fiber, energy, and micronutrients they need.
The second key to recovery for masters athletes is sleep.
Sleep for Masters Athletes Sleep seems to be discussed less than nutrition, but it does not matter less.
You need to sleep. Sleep promotes recovery promotes strength and hypertrophy.
Develop a sleep routine to help your body more easily fall asleep. This first includes the fact that it is a routine. Secondly, it should include things like not viewing screens, bright and blue lights, and nothing too stimulating.
Creating a back-to-sleep routine may be just as important, as getting up in the middle of the night seems to afflict seniors even worse than younger adults.
Find something that is boring and repetitive that you can go through mentally, that leaves you wanting to fall asleep. Sully, for example, goes through his tai chi drills.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v 

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Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

We need more female masters strength athletes! Learn about the benefits, and myths of strength training for women seniors. What's different about strength training for female senior athletes - almost nothing.
Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing strength training for women masters athletes. Debbie Wrotslavsky joins them, discussing her journey and the positive changes she's seen since beginning barbell training.
You can check out more of Sully's work on the Greysteel YouTube channel.
Check out the Barbell Logic podcast landing page for free resources, recent offers, & more.
Female Masters Strength Athletes - Mostly the Same What's different between strength training for men and women above the age of 50? Not much, really, as both desperately need the physical and mental benefits that barbell training provides.
Some differences exist between training men and women, but as men and women age, those differences become less important. Plus, for seniors, we're mostly discussing training for health, not trying to eke out PRs for competitions.
Female masters strength athletes train about the same as men. Programming, the approach to training, the exercises prescribed - these are the same for both men and women, before and after the age of 50.
We Need More Female Masters Strength Athletes Women, for reasons we can only guess at, don't strength train as much as men. We'd love to start the trend to reverse this.
Adding muscle and strength only becomes more as people age, men or women.
Women look better and more feminine with the muscle that comes from strength training. Getting bulky doesn't happen by accident.
Consider how many young men who want to look like Arnold and train with barbells don't.
Instead, female masters strength athletes will gain confidence, vibrance, strength, mobility, and beauty - yes, beauty - from barbell training.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v 

Connect with the hosts
Matt on Instagram Niki on Instagram Connect with the show
Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing programming masters athletes.
They discuss the similarities and differences with programming younger lifters. Additionally, they cover common pitfalls, increased risks, and important considerations.
Laura Welcher joins them, sharing her strength journey and how her programming has changed over time.
You can check out more of Sully's work on the Greysteel YouTube channel.
Check out the Barbell Logic podcast landing page for free resources, recent offers, & more.
Programming Considerations for Seniors Programming is balancing stress and recovery.
Without stress there is no adaptation. Without recovery there is no adaptation.
Seniors' muscle, bone, and connective tissue is older. Recovering from stresses becomes harder. Programming masters athletes must take this into consideration.
The risk of overloading or overstressing a masters athletes is too great, and one must err on too little, not too much, stress. An injury, with the resultant break from training and activity, is too grave and serious a risk.
Older lifters are intensity-dependent. If someone is only squatting one-hundred pounds, performing 5x5 @ 70 lbs is a waste of time.
Additionally, be weary of too much volume (and, similarly, too much frequency).
Programming Masters Athletes Masters Athletes begin their strength journey, like anyone else, on a linear progression program.
Exercises may be modified, but the stress increases linearly while this possibility remains.
As linear progression slows, the program almost always moves into a heavy-light-medium, as opposed to Texas Method, variant (although, of course, Texas Method is essentially a form of high-low-medium).
Masters athletes almost never reach an advanced programming state. It requires a sustained consistency over a long period of time, which rarely occurs. It also requires an amount of time and focus that almost never occurs.
Lastly, most advanced programs require the lifter to undergo an accumulation of stress that brings that athlete to the brink of overtraining. For programming masters athletes, the brink of overtraining must be avoided.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v 

Connect with the hosts
Matt on Instagram Niki on Instagram Connect with the show
Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing exercise modification for seniors. John Claassen, their 93-year old client, shares his inspiring story.
You can check out more of Sully's work on the Greysteel YouTube channel.
Exercise Modification for Seniors Seniors, athletes of aging, masters athletes - whatever you you call them - can and should strength train. Coaches may need to modify exercises to meet their ability.
Modifications may be as simple as lighter weights or broom sticks. Lifters may need to deadlift kettlebells or sit up from a chair. They may not be able to press or even bench press, but they can still train.
John Claassen's Inspiring Story John Claassen shares his inspiring story of how he began barbell training at 89.
Like many seniors, he saw the risks and limitations that came from a lack of muscle mass and strength. He looked into exercise, connected with Sully, and eventually came to deadlift 250 pounds.
Exercise modification for seniors can be applied to his specific case. He sat down and up out of a chair instead of squatting. He had to perform incline bench press as opposed to bench press or overhead press. Instead of deadlifting a barbell, he deadlifted a kettlebell. Finally, he curled with a broomstick to begin.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v 

Connect with the hosts
Matt on Instagram Niki on Instagram Connect with the show
Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com