Stronger is Better by Starting Strength Gyms

Send us a textIn this episode of the Stronger Is Better Podcast, host Nick Delgadillo speaks with Alex Ptacek, Head Coach at Starting Strength Chicago, and his trainee Mike Kelly. Mike shares the gripping and ultimately inspiring story of suffering a catastrophic quad injury—followed by multiple surgeries, setbacks, and an unwavering commitment to recovery. Alex and Mike detail the coaching, rehab, and mindset needed to not only recover but hit PRs after the injury.This episode is a masterclass in first principles thinking, coaching accountability, and what’s possible when grit meets process. Whether you’re a coach, trainee, or recovering from injury yourself—this one is not to be missed.00:00 - Intro and guest introductions01:15 - Alex’s background and entry into coaching04:55 - Mike’s long training history and CrossFit roots07:00 - Mike’s first serious injury and how it led to Starting Strength11:00 - The value of strength and discovering Rip17:30 - Injury mindset, aging, and training smarter27:00 - The squat injury and ambulance ride34:10 - First surgery and complications42:00 - Training with only one functioning quad49:00 - Re-injury and second surgery1:04:50 - Tourniquet bruise, setback, and third surgery1:14:00 - Training mentality and persistence1:21:00 - Running again—why movement matters1:26:00 - Final thoughts: gratitude, recovery, and moving forward⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: podcast@ssgyms.com

Send us a textIn Episode 4 of the Stronger Is Better Podcast, Nick Delgadillo sits down with long-time client and friend Erin Spiva to discuss six years of consistent barbell training, lessons learned, and how strength carries over into real life, including hobbies like pole fitness. Erin shares her journey from getting started to becoming a client who trains with purpose and balance. They dive into training as a woman, programming adjustments for neuromuscular efficiency, nutrition habits, the myth of “bulking up,” chin-ups, and what happens when you pair heavy lifting with pole sport. A practical episode that demonstrates how strength makes everything better.⸻Timestamps:00:00 - Intro: Meet Erin Spiva01:20 - Why Erin’s perspective matters03:23 - How training women is (and isn’t) different05:41 - Neuromuscular efficiency: men vs. women08:28 - Programming fix: switching women to triples11:46 - Women grind better: fatigue vs. recruitment13:52 - Erin’s early lifting history16:09 - Initial numbers, form struggles, and flexibility17:46 - Weight trends over the years18:54 - “Looking better” vs. health: what people really want22:05 - Why women won’t “accidentally get bulky”24:43 - Aesthetics vs. capability26:52 - Cutting while training: Erin’s real numbers27:55 - Simplicity in programming & new variations30:36 - Dimmell deadlifts, press goals, and load manipulation32:53 - Erin’s training progression & consistency34:00 - Current mindset walking into the gym35:37 - Lifelong strength: different goals at every stage37:52 - The importance of balance & sustainable goals40:09 - How Erin builds habits & sustainable systems41:44 - Her weekly food prep: protein, grains, & travel chicken42:50 - Accepting who you are and building around that44:32 - Early goals: 315 deadlift & chin-ups47:21 - Tradeoffs: could be stronger, but at what cost?49:33 - How Erin got her first chin-up52:29 - The progression: from holds to full reps53:32 - Training balance and why pole fitness clicked56:07 - What pole class is like—and who should try it59:31 - How Erin found pole sport1:01:18 - How strength helps with skill acquisition1:03:30 - Why pole felt easier thanks to barbell strength1:04:40 - Don’t spin your wheels: lift real weights1:05:11 - Why Erin should start a practical nutrition blog1:06:13 - Her no-brainer food strategy1:07:46 - How much technical nutrition matters (or doesn’t)1:08:52 - Progress is simple: consistency over perfection1:10:00 - Helping parents get stronger without barbells1:13:42 - Final advice to women thinking about lifting⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: podcast@ssgyms.com

Send us a textIn Episode 3 of the Stronger Is Better Podcast, Nick Delgadillo dives deep into press programming—how to build a strong, pain-free, and consistent overhead press. Drawing on years of coaching and real-world experience, Nick explains why the press is uniquely difficult to progress, how to apply the right amount of stress, how to avoid common mistakes, and when to evolve your programming beyond novice LP. Whether you’re stuck at a plateau or just want to get jacked shoulders and bombproof joints, this episode gives you a full roadmap.Timestamps:00:00 – Intro: Why the press is hard01:17 – Overview of press misconceptions and challenges02:55 – The benefits of pressing: shoulder health & strength04:36 – Pressing for rehab: mythbusting doctor advice07:42 – Why the press is uniquely difficult to progress11:00 – Press and aesthetics: traps, delts, and the “look”12:42 – Understanding stress and recovery in press stalls14:21 – Not enough stress is the real issue in most cases18:30 – Hard plateaus: signs and solutions20:58 – The skill component: it’s not just strength23:35 – You must press heavy and often26:33 – Summary of principles before implementing27:05 – Press Programming Protocol Begins33:00 – Step 1: Get all your reps, even if you fail35:00 – Step 2: Add a second press day37:48 – Singles and volume split explained40:38 – Short rest intervals for better practice43:05 – Step 3: Implement rep ranges47:24 – Switch to strict press for volume48:00 – Step 4: Add a third press day – the pin press49:45 – Why and how to program pin presses52:31 – Advanced options: pins, rep targets, and assistance54:22 – Review: A press program that lasts for years57:43 – Final advice: pressing is frustrating, but worth it⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: podcast@ssgyms.com

Send us a textIn Episode 2 of the Stronger Is Better podcast, Nick Delgadillo breaks down strength standards into three categories: competitive goals, evaluative benchmarks, and personal targets. He explains why most people have skewed expectations about what’s possible—and how to set realistic goals without having to become a powerlifter.Nick introduces the widely respected 2/3/4/5 baseline strength goals (200 lb press / 300 lb bench / 400 lb squat / 500 lb deadlift for men) and a proportional set for women. These aren’t elite standards—they’re what you should aim for before considering specialization.Whether you’re a coach, athlete, or everyday lifter, this episode provides a grounded, motivating framework for assessing and pursuing your strength potential.⸻🔗 Brought to you by https://www.startingstrengthgyms.com🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify📩 Send feedback or questions to: podcast@ssgyms.com00:00 - Intro: “How strong should I be?”01:20 - Why strength goals are often misunderstood04:00 - What “it depends” really means08:08 - 3 categories of strength goals: personal, evaluative, competitive09:48 - Competition: using meet results to guide expectations17:36 - Evaluative standards: don't copy powerlifters29:28 - What is strength specialization?34:49 - Beginner male milestones: 135/225/315/40538:52 - The 2/3/4/5 baseline standard41:55 - Female equivalents to 2/3/4/545:17 - What comes after baseline strength?47:01 - Final message: don’t stop too early⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: podcast@ssgyms.com

Send us a textWelcome 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.com00:00 - 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  ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: podcast@ssgyms.com

Send us a textHost and Starting Strength Coach Nick Delgadillo welcomes you to the Stronger is Better Podcast, a show where we'll take a look at how doing hard things has positive carryover to health, fitness, business, and relationships.  ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: podcast@ssgyms.com