Stronger is Better by Starting Strength Gyms Simplifying Advanced Programming | Stronger is Better Podcast #1
Welcome to Episode 1 of the Stronger is Better Podcast, brought to you by Starting Strength Gyms and hosted by Nick Delgadillo. In this kickoff episode, Nick lays out a comprehensive roadmap for barbell programming — from the simple and powerful Novice Linear Progression all the way to advanced programming strategies used by experienced lifters and coaches.
You’ll learn the first principles behind effective programming, how to progress as a lifter, and how to systematically plan your training to keep getting stronger over time.
This episode includes:
•Key programming concepts and first principles
•How to measure progress intelligently
•How to use volume and the value of heavy singles
•A sample 4-day advanced training split
•Influences from Starting Strength, Practical Programming, and Conjugate-style templates
📘 Referenced Resources:
•Novice Linear Progression: https://youtu.be/5xbqyrCi6Lo?si=kCarnQbTIk1h5Lhr
•Beyond NLP - Intermediate Programming: https://youtu.be/aX9lSM1L9o8?si=J5ywkn6V3UQ0vTDq
•Baker Barbell: https://www.andybaker.com/blog/
🎧 Have a question or topic suggestion?
Email us at podcast@ssgyms.com
00:00 - Introduction to the Stronger is Better Podcast
00:43 - Podcast Focus: Principles and Process
01:22 - Today's Topic: Advanced Programming
02:32 - Foundational Texts and Why They Matter
07:07 - Defining First Principles in Training
09:00 - General Adaptation Syndrome and SAID Principle
11:19 - Simple to Complex: Systems Thinking in Training
14:16 - Barbell Training as a Hard Physical Endeavor
17:04 - Defining Strength: Force Production
20:22 - Barbell Training Efficiency vs. Other Methods
24:25 - Force Production Across the Athletic Spectrum
26:00 - Training Efficiency and Optimization
29:28 - Novice Linear Progression: Foundation of Programming
35:59 - When Novice Progression Ends: What’s Next?
38:30 - Transitioning to Intermediate Programming
43:30 - Measuring Progress with Key Lifts
46:05 - Texas Method Clarified
49:23 - Intermediate vs. Advanced: Variables and Volume
50:26 - Advanced Programming: Heavier More Often
52:00 - Programming the Bench Press with Variations
58:31 - Influence of Conjugate Method and Andy Baker
1:04:45 - Upper Body Split: Press and Assistance Work
1:05:20 - Lower Body Programming: Rotating Squat and Deadlift
1:14:00 - Dynamic Effort Day Explained
1:17:05 - Weekly Structure Recap
1:20:42 - Wrap Up: Personalization and Systematic Thinking
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🔗 Brought to you by https://www.startingstrengthgyms.com
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