EP 239: Fundamentals — How to Start Weight Training

Fundamentals Season 2 (Part 3 of 6) — In part 3, we step into the weight room. We cover weight training fundamentals, including the SAID principle, progressive overload, RPE, autoregulation, the big 4, and the rule of 10. We also discuss why we both lift, why climbers should train differently than weight lifters, programming ideas, common mistakes, and more.

Listen to more Fundamentals episodes:

thenuggetclimbing.com/fundamentals

The NUG:

frictitiousclimbing.com/products/the-nug

Check out my new portable hangboard.

Crimpd:

crimpd.com

Or download the Crimpd app for free!

BetterHelp:

betterhelp.com/NUGGET

Use this link for 10% off your first month.

Rhino Skin Solutions:

rhinoskinsolutions.com

Use code “NUGGET” at checkout for 20% off your next order!

PhysiVantage:

physivantage.com (link includes 15% off coupon)

Use code "NUGGET15" at checkout for 15% off your next order.

We are supported by these amazing BIG GIVERS:

• Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter

Become a Patron:

patreon.com/thenuggetclimbing

Show Notes:  

thenuggetclimbing.com/episodes/fundamentals-s2-part-3

Nuggets:

(00:00:00) – The NUG

(00:01:21) – Why Jesse lifts weights

(00:04:43) – Why I lift weights

(00:06:19) – The safety of weightlifting

(00:07:03) – Low-hanging fruit

(00:08:06) – Jesse’s Tip #1: Learn the basics (the SAID principle, progressive overload, RPE, autoregulation, and a basic understanding of anatomy)

(00:12:36) – How I use RPE, & a big mistake I made early on in my lifting

(00:13:16) – Other forms of RPE

(00:16:11) – A study on reps in reserve (RIR) lifting

(00:16:50) – A basic understanding of anatomy (ExRx.net)

(00:18:20) – Steven’s Tip #1: Train like an athlete in another sport, not like a weight lifter

(00:18:54) – The Big 4 (push, pull, hinge, squat), & an example program

(00:21:56) – The 10 Rep Rule

(00:25:13) – Jesse’s Tip #2: Learn how to modify your training

(00:35:47) – How to progress primary & accessory exercises

(00:37:26) – Why you should start with a compound exercise

(00:38:25) – Steven’s Tip #2: It’s ok to focus on the bare essentials

(00:40:43) – Way too much pulling training

(00:41:30) – Step #1 for new lifters

(00:44:07) – Drew Ruana bench press example

(00:45:42) – Jesse’s Tip #3: Load is more important to pay attention to than form

(00:47:30) – Steven’s Tip #3: Get specific strategically, and only after you build a base

(00:49:42) – Jesse’s Tip #4: You may need to reduce your climbing volume to adapt to your weight training

(00:55:52) – Bonus Tip: Learn about hardstyle training

(00:58:27) – Steven’s Pitfall #1: Doing either too much or too little

(01:01:14) – Jesse’s Pitfall #1: Going ham

(01:01:14) – Bonus Pitfall: Not taking advantage of weight lifting when you’re young

(01:07:12) – You don’t have to go to level ten

(01:08:17) – Overall training load

(01:09:09) – A little bit is still beneficial

(01:11:04) – Steven’s Pitfall #2: Not going heavy enough