In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you descend into your first rep, the set begins when you step on the platform. Getting your mindset right, visualizing a successful set, and unracking the bar with authority and controlled aggression is oftentimes the difference between a successful set and missed reps, especially when attempting a limit set or new PR.   Online Diet Coaching and Strength Training with Dr. Robert Santana <a href= "https://weightsandplates.com/online-coaching/">https://weightsandplates.com/online-coaching/</a>     Follow Weights & Plates  YouTube: <a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-">https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-</a> Instagram: <a href= "https://www.instagram.com/the_robert_santana/">@the_robert_santana</a> Rumble: <a href= "https://rumble.com/user/weightsandplates">https://rumble.com/user/weightsandplates</a> Web: <a href= "https://weightsandplates.com">https://weightsandplates.com</a>   Coach Trent Trent Jones: <a href= "https://www.instagram.com/marmalade_cream/">@marmalade_cream</a> Email: <a href= "mailto:jonesbarbellclub@gmail.com">jonesbarbellclub@gmail.com</a>

<description>&lt;p&gt;In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you descend into your first rep, the set begins &lt;em&gt;when you step on the platform&lt;/em&gt;. Getting your mindset right, visualizing a successful set, and unracking the bar with authority and controlled aggression is oftentimes the difference between a successful set and missed reps, &lt;em&gt;especially&lt;/em&gt; when attempting a limit set or new PR.&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;&lt;span style="text-decoration: underline;"&gt;&lt;strong&gt;Online Diet Coaching and Strength Training with Dr. Robert Santana&lt;/strong&gt;&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;a href= "https://weightsandplates.com/online-coaching/"&gt;https://weightsandplates.com/online-coaching/&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;&lt;span style="text-decoration: underline;"&gt;&lt;strong&gt;Follow Weights &amp; Plates &lt;/strong&gt;&lt;/span&gt;&lt;/p&gt; &lt;p&gt;YouTube: &lt;a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-"&gt;https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Instagram: &lt;a href= "https://www.instagram.com/the_robert_santana/"&gt;@the_robert_santana&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Rumble: &lt;a href= "https://rumble.com/user/weightsandplates"&gt;https://rumble.com/user/weightsandplates&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Web: &lt;a href= "https://weightsandplates.com"&gt;https://weightsandplates.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;&lt;span style="text-decoration: underline;"&gt;&lt;strong&gt;Coach Trent&lt;/strong&gt;&lt;/span&gt;&lt;/p&gt; &lt;p&gt;Trent Jones: &lt;a href= "https://www.instagram.com/marmalade_cream/"&gt;@marmalade_cream&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Email: &lt;a href= "mailto:jonesbarbellclub@gmail.com"&gt;jonesbarbellclub@gmail.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt;</description>

In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you descend into your first rep, the set begins when you step on the platform....

#86 - The Rep Before the Set: Don't Make The Biggest Setup Mistake

Many people who start barbell training say something to the effect of "I just don't want to get hurt" when asked about their fitness goals. It's understandable -- no one wants to get hurt -- but the statement displays some ignorance about the reality of aches, pains, and sometimes injuries that occur during hard physical training. When we train with barbells, we are pushing our bodies to the limit to grow muscle, get stronger, and become more resilient. Even if we aren't great athletes squatting and deadlifting several hundred pounds, improvement requires pushing the limit, and pushing the limit increases the risk of aches, pains, and injuries. Moreover, as Coach Trent points out, life itself is non-zero risk, and many people get hurt without ever touching a barbell. So, the idea that you can control "not getting hurt" is false. You can bend the curve in your favor to reduce the likelihood of tweaks and injuries, but life happens. The best you can do is be strong and resilient so that you can bounce back from tweaks and injuries faster, and develop the mental fortitude to deal with the setbacks they cause.   Online Diet Coaching and Strength Training with Dr. Robert Santana <a href= "https://weightsandplates.com/online-coaching/">https://weightsandplates.com/online-coaching/</a>     Weights & Plates on YouTube: <a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-">https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-</a> Weights & Plates: <a href= "https://weightsandplates.com">https://weightsandplates.com</a> Robert Santana on Instagram: <a href= "https://www.instagram.com/the_robert_santana/">@the_robert_santana</a>   Trent Jones: <a href= "https://www.instagram.com/marmalade_cream/">@marmalade_cream</a> Email: <a href= "mailto:jonesbarbellclub@gmail.com">jonesbarbellclub@gmail.com</a>

<description>&lt;p&gt;Many people who start barbell training say something to the effect of "I just don't want to get hurt" when asked about their fitness goals. It's understandable -- no one wants to get hurt -- but the statement displays some ignorance about the reality of aches, pains, and sometimes injuries that occur during hard physical training. When we train with barbells, we are pushing our bodies to the limit to grow muscle, get stronger, and become more resilient. Even if we aren't great athletes squatting and deadlifting several hundred pounds, improvement requires pushing the limit, and pushing the limit increases the risk of aches, pains, and injuries. Moreover, as Coach Trent points out, &lt;em&gt;life itself&lt;/em&gt; is non-zero risk, and many people get hurt without ever touching a barbell. So, the idea that you can control "not getting hurt" is false. You can bend the curve in your favor to reduce the likelihood of tweaks and injuries, but life happens. The best you can do is be strong and resilient so that you can bounce back from tweaks and injuries faster, and develop the mental fortitude to deal with the setbacks they cause.&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Online Diet Coaching and Strength Training with Dr. Robert Santana&lt;/p&gt; &lt;p&gt;&lt;a href= "https://weightsandplates.com/online-coaching/"&gt;https://weightsandplates.com/online-coaching/&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Weights &amp; Plates on YouTube:&lt;/p&gt; &lt;p&gt;&lt;a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-"&gt;https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Weights &amp; Plates: &lt;a href= "https://weightsandplates.com"&gt;https://weightsandplates.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Robert Santana on Instagram: &lt;a href= "https://www.instagram.com/the_robert_santana/"&gt;@the_robert_santana&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Trent Jones: &lt;a href= "https://www.instagram.com/marmalade_cream/"&gt;@marmalade_cream&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Email: &lt;a href= "mailto:jonesbarbellclub@gmail.com"&gt;jonesbarbellclub@gmail.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt;</description>

Many people who start barbell training say something to the effect of "I just don't want to get hurt" when asked about their fitness goals. It's understandable -- no one wants to get hurt -- but the statement displays some ignorance about the reality...

#85 - The Illusion of Safety

One of the interesting consequences of the success of the Starting Strength methodology, and the growth in popularity of strength training in general,  is that genetically average people are lifting weights and sticking with their program for multiple years. No longer are only gym rats and serious athletes dedicating themselves to years of sustained progress in the weight room -- now there are 55 year old moms with 5+ years of barbell training experience under their belts. Most of these people are advanced lifters, even though they aren't competitive athletes. And advanced lifters have different programming needs than novices and early intermediates, especially when they aren't athletically gifted or possessed of a high training drive.   It's important, therefore, to understand what advanced training looks like, not just for very strong, competitive lifters, but for average folks with more pedestrian numbers but similar long recovery windows.     Online Diet Coaching and Strength Training with Dr. Robert Santana <a href= "https://weightsandplates.com/online-coaching/">https://weightsandplates.com/online-coaching/</a>     Weights & Plates on YouTube: <a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-">https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-</a> Weights & Plates: <a href= "https://weightsandplates.com">https://weightsandplates.com</a> Robert Santana on Instagram: <a href= "https://www.instagram.com/the_robert_santana/">@the_robert_santana</a>   Trent Jones: <a href= "https://www.instagram.com/marmalade_cream/">@marmalade_cream</a> Email: <a href= "mailto:jonesbarbellclub@gmail.com">jonesbarbellclub@gmail.com</a>

<description>&lt;p&gt;One of the interesting consequences of the success of the Starting Strength methodology, and the growth in popularity of strength training in general,  is that genetically average people are lifting weights and sticking with their program for multiple years. No longer are only gym rats and serious athletes dedicating themselves to years of sustained progress in the weight room -- now there are 55 year old moms with 5+ years of barbell training experience under their belts. Most of these people are advanced lifters, even though they aren't competitive athletes. And advanced lifters have different programming needs than novices and early intermediates, especially when they aren't athletically gifted or possessed of a high training drive.&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;It's important, therefore, to understand what advanced training looks like, not just for very strong, competitive lifters, but for average folks with more pedestrian numbers but similar long recovery windows.&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Online Diet Coaching and Strength Training with Dr. Robert Santana&lt;/p&gt; &lt;p&gt;&lt;a href= "https://weightsandplates.com/online-coaching/"&gt;https://weightsandplates.com/online-coaching/&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Weights &amp; Plates on YouTube:&lt;/p&gt; &lt;p&gt;&lt;a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-"&gt;https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Weights &amp; Plates: &lt;a href= "https://weightsandplates.com"&gt;https://weightsandplates.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Robert Santana on Instagram: &lt;a href= "https://www.instagram.com/the_robert_santana/"&gt;@the_robert_santana&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Trent Jones: &lt;a href= "https://www.instagram.com/marmalade_cream/"&gt;@marmalade_cream&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Email: &lt;a href= "mailto:jonesbarbellclub@gmail.com"&gt;jonesbarbellclub@gmail.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt;</description>

One of the interesting consequences of the success of the Starting Strength methodology, and the growth in popularity of strength training in general,  is that genetically average people are lifting weights and sticking with their program for...

#84 - Why You Need to Understand Advanced Programming

It's almost a cliche now, that a novice trainee running the novice linear progression should "do GOMAD" (drink a gallon of milk a day). This advice is one of the most misunderstood bits of nutrition in the Starting Strength method, but it highlights an important fact -- to gain muscle, most people will need to put on bodyweight while increasing their lifts (a small percentage of very overweight or obese people already have enough excess energy on hand in the form of fat stores to run the program without gaining weight). Muscle doesn't just grow from nothing, their needs to be surplus calories on hand to build new muscle mass and connective tissue while the weight on the bar goes up.    Like anything in life, however, gaining weight is not without risk. For the most part it's very safe, especially since you will be building strength and adding muscle mass which will improve your both your health metrics, function, and your quality of life. There are a few potential problems some people will encounter with increasing body weight that need to be addressed, however. In today's episode Dr. Santana and Coach Trent discuss those problems, including cardiometabolic health and blood glucose levels, and how to mitigate them during your training journey.   Hint: stop skipping your conditioning!     Online Diet Coaching and Strength Training with Dr. Robert Santana <a href= "https://weightsandplates.com/online-coaching/">https://weightsandplates.com/online-coaching/</a>     Weights & Plates on YouTube: <a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-">https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-</a> Weights & Plates: <a href= "https://weightsandplates.com">https://weightsandplates.com</a> Robert Santana on Instagram: <a href= "https://www.instagram.com/the_robert_santana/">@the_robert_santana</a>   Trent Jones: <a href= "https://www.instagram.com/marmalade_cream/">@marmalade_cream</a> Email: <a href= "mailto:jonesbarbellclub@gmail.com">jonesbarbellclub@gmail.com</a>

<description>&lt;p&gt;It's almost a cliche now, that a novice trainee running the novice linear progression should "do GOMAD" (drink a gallon of milk a day). This advice is one of the most misunderstood bits of nutrition in the Starting Strength method, but it highlights an important fact -- to gain muscle, most people will need to put on bodyweight while increasing their lifts (a small percentage of very overweight or obese people already have enough excess energy on hand in the form of fat stores to run the program without gaining weight). Muscle doesn't just grow from nothing, their needs to be surplus calories on hand to build new muscle mass and connective tissue while the weight on the bar goes up. &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Like anything in life, however, gaining weight is not without risk. For the most part it's very safe, especially since you will be building strength and adding muscle mass which will improve your both your health metrics, function, and your quality of life. There are a few potential problems some people will encounter with increasing body weight that need to be addressed, however. In today's episode Dr. Santana and Coach Trent discuss those problems, including cardiometabolic health and blood glucose levels, and how to mitigate them during your training journey.&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Hint: stop skipping your conditioning!&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Online Diet Coaching and Strength Training with Dr. Robert Santana&lt;/p&gt; &lt;p&gt;&lt;a href= "https://weightsandplates.com/online-coaching/"&gt;https://weightsandplates.com/online-coaching/&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Weights &amp; Plates on YouTube:&lt;/p&gt; &lt;p&gt;&lt;a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-"&gt;https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Weights &amp; Plates: &lt;a href= "https://weightsandplates.com"&gt;https://weightsandplates.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Robert Santana on Instagram: &lt;a href= "https://www.instagram.com/the_robert_santana/"&gt;@the_robert_santana&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Trent Jones: &lt;a href= "https://www.instagram.com/marmalade_cream/"&gt;@marmalade_cream&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Email: &lt;a href= "mailto:jonesbarbellclub@gmail.com"&gt;jonesbarbellclub@gmail.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt;</description>

It's almost a cliche now, that a novice trainee running the novice linear progression should "do GOMAD" (drink a gallon of milk a day). This advice is one of the most misunderstood bits of nutrition in the Starting Strength method, but it highlights...

#83 - The Risks of Weight Gain for Strength Training

Testosterone is one of the hottest topics in the health and fitness world these, specifically testosterone replacement therapy (TRT). While there are legitimate medical reasons for TRT, it is also abused by those looking for an edge in improving their strength and physique, and some low T clinics are happy to oblige. Dr. Robert Santana and Coach Trent Jones share their thoughts on the recent popularity surge of TRT, and when it's appropriate for trainees.   Online Diet Coaching and Strength Training with Dr. Robert Santana <a href= "https://weightsandplates.com/online-coaching/">https://weightsandplates.com/online-coaching/</a>     Weights & Plates on YouTube: <a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-">https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-</a> Weights & Plates: <a href= "https://weightsandplates.com">https://weightsandplates.com</a> Robert Santana on Instagram: <a href= "https://www.instagram.com/the_robert_santana/">@the_robert_santana</a>   Trent Jones: <a href= "https://www.instagram.com/marmalade_cream/">@marmalade_cream</a> Email: <a href= "mailto:jonesbarbellclub@gmail.com">jonesbarbellclub@gmail.com</a>

<description>&lt;p&gt;Testosterone is one of the hottest topics in the health and fitness world these, specifically testosterone replacement therapy (TRT). While there are legitimate medical reasons for TRT, it is also abused by those looking for an edge in improving their strength and physique, and some low T clinics are happy to oblige. Dr. Robert Santana and Coach Trent Jones share their thoughts on the recent popularity surge of TRT, and when it's appropriate for trainees.&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Online Diet Coaching and Strength Training with Dr. Robert Santana&lt;/p&gt; &lt;p&gt;&lt;a href= "https://weightsandplates.com/online-coaching/"&gt;https://weightsandplates.com/online-coaching/&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Weights &amp; Plates on YouTube:&lt;/p&gt; &lt;p&gt;&lt;a href= "https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-"&gt;https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Weights &amp; Plates: &lt;a href= "https://weightsandplates.com"&gt;https://weightsandplates.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Robert Santana on Instagram: &lt;a href= "https://www.instagram.com/the_robert_santana/"&gt;@the_robert_santana&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Trent Jones: &lt;a href= "https://www.instagram.com/marmalade_cream/"&gt;@marmalade_cream&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Email: &lt;a href= "mailto:jonesbarbellclub@gmail.com"&gt;jonesbarbellclub@gmail.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt;</description>

Testosterone is one of the hottest topics in the health and fitness world these, specifically testosterone replacement therapy (TRT). While there are legitimate medical reasons for TRT, it is also abused by those looking for an edge in improving their...

#82 - Testosterone, TRT, and You

Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.

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