Baker Barbell Podcast

In today's episode Coach Andy Baker discusses the most common injuries he sees in barbell training and his strategies for reducing the likelihood of their occurence. The key word in the title is "mitigating" injuries, not preventing them! If you train hard for years, chances are you will deal with an injury at one point or another. While barbell training is a very safe activity, injuries do happen, regardless of how good your technique, programming, and recovery are. That said, with some preparation and attention to detail, you can reduce your chance of injury during trainign and maintain longer, sustained periods of productive training.   Andy focuses on a few key areas of injury mitigaton: technique, programming, and recovery. Technique is important, and Andy breaks down the most common technique errors he sees that can potentially lead to injury. Many injuries can't be traced to a technique issue, however, and are more likely the result of poor programming -- accmulating too much fatigue for too long with no strategies for adjusting the exercise selection, load, and volume during high stress times. Likewise, recovery can play a huge role in the time it takes to recover from heavy bouts of training, and inattention to quality food, sleep, and outside stressors can increase the chance for injury.   No one likes to talk about injuries, but they are a reality for people engaged in hard physical training. Armed with a little knowledge, however, you can minimize your chances for injuries, and down-time, significantly.   Andy Baker Web: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40

The podcast discusses the concept of powerbuilding, blending powerlifting and bodybuilding techniques. It explores the 8/5/2 method for sustainable powerbuilding progress, optimizing training with deloading strategies, and maximizing gains through assistance movements. The episode also covers strategies for overcoming performance stalls, training frequency for maximum results, and offers a comprehensive overview of powerbuilding programs.

In today's episide, show producer Trent Jones chats with Andy about his wide array of coaching and programming services. If it wasn't obvious from the variety of topics on the podcast thus far, Andy has a wide range of interests in fitness and he draws from a deep well of knowledge and practical experience when writing his programs. Whether you are looking for general strength and fitness, chasing numbers on the big barbell lifts, or building the best physique you can, Andy has a program for you, and a service level to fit your needs: Detailed training templates, with everything you need to build a program Affordable online group coaching (only $27/mo), with access to three training tracks and access to Andy through a private Facebook group and forum.  Basic Barbell Track, for pure strength development with minimal gym equipment (all you need is a rack and a barbell) Conjugate Training Track, based on the Westisde principles of max effort and dynamic effort days Bodybuilding/Phyisque Track, a comprehensive body part split designed to maximize muscular development with short, intense, and easy to recover from workouts Intensive 1-on-1 online coaching, where Andy delivers tailored programming to you weekly and you have unlimited access to ask questions   You can find details of all the training options on Andy's website: https://www.andybaker.com   Andy Baker Web: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40

The podcast explores the resurgence of the 'bro split' in bodybuilding training, challenging traditional views on training frequency. It discusses optimizing muscle growth through specific routines targeting different muscle groups. The episode highlights strategies for training volume, intensity, and frequency to maximize muscle development. The host delves into a customized bro split routine for efficient muscle targeting and growth.

Discussion on the shift from powerlifting to bodybuilding, importance of hypertrophy in strength development, evaluating trainees based on weaknesses, and balancing muscle building with sport-specific training for athletes

Continuing the discussion from last week, Andy interviews Starting Strength Coach and nutrititonist Robert Santana about the effect of low carb diets on training and fat loss. They also discuss the role of insulin sensitivity in training, particularly for endormorphic body types, and how carb intake can be manipulated to keep energy in the gym while producing weight loss for "hard losers."   Weights & Plates Podcast Apple: https://podcasts.apple.com/us/podcast/weights-and-plates-podcast/id1557830248 Spotify: https://open.spotify.com/show/4ChDOVS5Hmm9Uu0hOiEp3i?si=350bb32050e443b4   Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Articles and Videos for Starting Strength: https://startingstrength.com/author/robert-santana     Join the Baker Barbell Club Online for just $27/mo: https://www.andybaker.com/landing-page/   Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning

Dr. Robert Santana discusses protein needs, nutrient timing, and carbs for strength training. Challenging traditional protein recommendations, he emphasizes balance in diet and training over supplements. The conversation covers debunking myths on post-workout insulin spikes, endurance training, and the role of carbohydrates in hydration and performance.

Today's show is a simulcast with the Weights and Plates podcast. Andy was recently a guest on the Weights and Plates show, and as part of a podcast swap, we are airing Andy's interview from the show on both Weights and Plates and Baker Barbell Podcast. In the coming weeks, Andy will invite Dr. Robert Santana on the Baker Barbell Podcast to discuss nutrition issues related to training.   In the interview Andy addresses the difference between strength training and hypertrophy training, a frequent point of contention amongst powerlifters, bodybuilders, and the "gym bro" crowd. He explains how strength and physique are the products of performance-based training, lays out his keys to hypertrophy, and shares some of his favorite movements for growing the upper body.     Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40  

Coaching can be a fun and highly rewarding profession, because you get to help people become better versions of themselves, gain confidence, and build more resilient bodies. One of the quickest ways to burn out from the profession, however, is to make financial mistakes. There are a number of financial pitfalls young coaches fall into when leaving their W-2 jobs and going into business for themselves, including saving for quarterly taxes, managing bank accounts, and setting aside money for retirement.   In this episode, Andy Baker offers simple and practical advice for young coaches (or people going into business for themselves for the first time) to avoid the most common money mistakes. He lays out a strategy to set aside money from every payment for taxes and retirement savings, and explains how you can use multiple bank accounts to ensure you always have enough money to cover quarterly tax payments and unforeseen business expenses that may come up as you grow your income.   Want to work with Andy one-on-one to solve your business problems? Book a consulation at https://www.andybaker.com/phone-consultations-training-or-business/     Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40  

After a brief hiatus, Andy is back! Today he breaks down the training program he used to help 71 year old powerlifter Shelly Stettner win the 2022 IPF World Championship in the Masters 4 division, 63kg weight class. Shelly has an unusual background for an elite powerlifter, first discovering the barbell at age 65. Despite her late start, she has trained diligently and consistently, setting regular PR's for years, including Master's World Records in the squat, bench press, deadlift, and total. Andy attributes her athletic success to good genetics, determination, consistency, and attention to detail. After all, you don't become champion without the mindset of a champion, as Andy points out. Shelly has continually looked for ways to push her limits, while also staying on script with the training program. She also watches her nutrition closely, adhering to a custom nutrition plan from Nathan Payton, nutritionist to a number of elite strongmen and powerlifters.   Andy's programming certainly didn't hurt either! Andy breaks down his programming approach for Shelly, which consisted of a typical 4-day split albeit customized over the years to Shelly's individual needs. He discusses how he varied exercise selection to keep Shelly's joints happy and manage lingering arthritis issues, and how they modified her lifting technique to work around some tweaks late in her prep for Worlds.   Andy also details their attempt selection strategy at the meet. While Shelly did not set any PR's on individual lifts at the meet, she did PR her total and set World Records on each lift, which was part of the strategy. Shelly also chose to waive her third squat attempt to preserve her energy for the deadlift, where she knew she could pick up more pounds for her total than she could by taking a third squat attempt (and thus risk missing a bigger third attempt deadlift due to fatigue). This was another conscious decision, Andy explains, and one that he often makes for lifters during a meet.   You can follow Shelly and her training on Instagram: @shelly_ann_28     Join the Baker Barbell Club Online for just $27/mo: https://www.andybaker.com/landing-page/   Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com   Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40