206 episodes

Join expert voices from Barbell Logic and others from the world of strength for resources to help you get strong for life. Get coaching options and more educational content at barbell-logic.com.

Barbell Logic Barbell Logic

    • Fitness
    • 4.8 • 975 Ratings

Join expert voices from Barbell Logic and others from the world of strength for resources to help you get strong for life. Get coaching options and more educational content at barbell-logic.com.

    The Post-Novice Series: The Four Day Split

    The Post-Novice Series: The Four Day Split

    Lifters typically complete LP on a 3-day-a-week total body program.  At some point, it makes sense for most lifters to move to a 4-day-a-week program, with one day emphasizing the primarily lower body lifts (squat and deadlift) and the other day emphasizing the primarily upper body lifts (bench and press).  
    The 4-day split increases the frequency of the upper body lifts from an average of 1.5 times weekly to twice weekly.  It decreases the frequency of the lower body lifts from 3 times weekly to twice weekly, removing the light Wednesday slot.  The 4-day split also decreases the length of each workout and allows for supplemental and accessory work as the lifter advances.  
    The 4-day split is a tool in the MED tool kit to help lifters continue to progress.  
    GET STARTED with one-on-one online coaching FOR FREE!
    Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
    Special offers from BLOC and our partners:  https://barbell-logic.com/offers/
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    • 21 min
    The Post-Novice Series: Old Man Texas Method

    The Post-Novice Series: Old Man Texas Method

    Old Man Texas Method serves as a post-novice program.  It differs from the typical Texas Method in that the volume is decreased, usually to 3 or 5 sets of 5 as opposed to the stereotypical 5 sets of 5.  
    Matt and Scott also discuss driving up the volume stress and intensity stress and how those two stresses differ.  Finally, they discuss not advancing too quickly--use one tool at a time, enjoy the fast progress, and don’t jump to an unnecessarily advanced program.  It is better to use one tool at a time to continue progressing.  
    GET STARTED with one-on-one online coaching FOR FREE!
    Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
    Special offers from BLOC and our partners:  https://barbell-logic.com/offers/
    Connect with the hosts
    Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show
    Barbell Logic on Instagram The Website Barbell Logic on Facebook

    • 26 min
    The Post-Novice Series: Programming the Post-Novice w/Andy Baker

    The Post-Novice Series: Programming the Post-Novice w/Andy Baker

    Matt and Scott talk with Andy Baker about a variety of topics including HLM, why LP ends, the relationship between volume and intensity, and more.  Enjoy this wide-ranging conversation.  
    GET STARTED with one-on-one online coaching FOR FREE!
    Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
    Special offers from BLOC and our partners:  https://barbell-logic.com/offers/
    Connect with the hosts
    Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show
    Barbell Logic on Instagram The Website Barbell Logic on Facebook

    • 51 min
    The Post-Novice Series: Reynolds 5/3/1

    The Post-Novice Series: Reynolds 5/3/1

    Wendler 5/3/1 is one of the most popular strength programs around, with dozens if not hundreds of variants.  In this episode, Scott and Matt discuss Matt’s variation on it, which increases the volume and uses supplemental lifts.  
    GET STARTED with one-on-one online coaching FOR FREE!
    Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
    Special offers from BLOC and our partners:  https://barbell-logic.com/offers/
    Connect with the hosts
    Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show
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    • 21 min
    The Post-Novice Series: Deloads: The Good, The Bad, The Ugly

    The Post-Novice Series: Deloads: The Good, The Bad, The Ugly

    A common question lifters ask is, “Do I need a deload.”  The answer is usually, “No,” but when and why should you deload, and what is a deload?
    A deload is a programmed decrease in stress--usually lasting a week--that allows fatigue to dissipate without detraining.  Potential indicators that a deload is warranted include a decrease in libido, bar speed, or desire to train.
    Without a coach, people often deload too frequently and too much (decreasing the stress during the deload to the point where the lifter detrains).  For the most part, lifters don’t need to deload until they are conducting a multi-week program.  
    GET STARTED with one-on-one online coaching FOR FREE!
    Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
    Special offers from BLOC and our partners:  https://barbell-logic.com/offers/
    Connect with the hosts
    Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show
    Barbell Logic on Instagram The Website Barbell Logic on Facebook

    • 21 min
    The Post-Novice Series: The Dos, Don’ts, and Whys of Supplemental Lifts

    The Post-Novice Series: The Dos, Don’ts, and Whys of Supplemental Lifts

    Matt and Scott talk all things supplemental lifts:  how do they differ from accessory lifts, what are their favorites for the big 4 lifts, when to use them, and different types.
    Supplemental lifts are variations on the big 4 lifts.  They generally increase the intensity by decreasing the range of motion or increase the time under tension and decrease the intensity.  They are more specific to the big 4 lifts than accessory lifts.  
    Supplemental lifts should generally only be used by post-novices, as novices still need to improve form and need to gain the easy progress from simply adding weight to the bar.  
    GET STARTED with one-on-one online coaching FOR FREE!
    Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
    Special offers from BLOC and our partners:  https://barbell-logic.com/offers/
    Connect with the hosts
    Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show
    Barbell Logic on Instagram The Website Barbell Logic on Facebook

    • 38 min

Customer Reviews

4.8 out of 5
975 Ratings

975 Ratings

Oscarmcphee ,

Good riddance

Nikki is great, and the show is much better without Hambrick the blowhard.

mtrox1 ,

New hosts!

Simms and Andrew bring an entirely new dynamic! As always, very enjoyable and extremely educational.

Many thanks to the BLOC team!

DB Cooper 73 ,

Hurray for Guest Hosts

I gave up on this show when the pandemic hit. I knew Hambrick would have some horrific, conspiracy-based take on the crisis, so I figured I would skip it. (Looks like I was probably right).

Just flipped past the feed to see other names, and thought I would give it a second look. The Reynolds-Sims pairing is what I want: Barbell advice from two sane people, who aren’t looking to build a movement (i.e., cult) around themselves. They just want to share information and build a business.

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