Walking seems so simple and easy, so mundane and pedestrian (literally) that it couldn't constitute an important part of your overall health and fitness plan, right? Wrong. Walking provides innumerable health and wellness benefits. These benefits include physical, mental, and spiritual benefits. Don't pooh pooh walking. Whether you're tracking your steps, hiking, or going for short walks throughout the day, consider adding walking to your routine. The wonders of walking abound. Get out there and...
Jan 17, 2023•41 min•Ep. 450
Strength and endurance - can you do both!? Yes, in fact, you can. While the adaptations and strength and endurance conflict, you can reach high levels in both. CJ shares his story of ruck marching, voluntary hardship, lifting, and joy. He describes how he balanced life, lifting, and rucking and realized he needed aerobic endurance events to be part of his life. He also shares how you could add endurance training to your program if you miss it (or want to try it out). Check out the Barbell Logic ...
Jan 10, 2023•42 min•Ep. 449
What does conditioning for lifters look like? Do you need to do "cardio"? We examine conditioning & cardio for strength athletes. This is a re-release of episode 396. Conditioning vs Cardio "Cardio" is a nebulous and negative term, like diet. I need to go do some "cardio." What's the best "cardio" for fat loss? The term "cardio" comes from the word cardiovascular as in the cardiovascular system of the heart, lunges, and blood vessels that pumps oxygen and nutrients to your organs. Conditioni...
Jan 06, 2023•52 min•Ep. 448
HIIT is the best way to improve your conditioning and health and help with fat loss. Consider high intensity interval training for your conditioning. Energy Systems Overview HIIT's benefits come from how it uses and benefits the body's energy systems. Let's quickly investigate the body's energy systems. Adenosine triphosphate (ATP) is the energy currency of the body. ATP breaks down into adenosine diphosphate (ADP) and a phosphate group. This reaction produces energy that the body uses. For low ...
Jan 03, 2023•10 min•Ep. 447
Wearables for health abound. They can track lots of different metrics for health and can help gamify the pursuit of your goals. Matt & Niki explore why you might consider wearing wearables & how they use them. Wearables for Health What are wearables? Wearables are devices that you wear (duh) that can track various data. Some of the things they can track include: calories burned, steps walked, heart rate, body temperature, and sleep quality. Wearables for health have grown more accurate i...
Dec 27, 2022•34 min•Ep. 446
Matt and Rachel Reynolds bring you this special edition of the Barbell Logic podcast, holiday edition. Matt & Rachel share their 2022 holiday message of gratitude, joy, anticipation, and reflection. Thank you for being fans & clients, coaches & clients! This time of year is a time of reflection and joy, gratitude and anticipation. Families and friends gather, erect decorations and lights, and break bread together. Matt, Rachel, and all of us at Barbell Logic thank you. We are gratefu...
Dec 20, 2022•17 min•Ep. 445
Sully joins Niki & CJ to discuss health metrics that matter. Sully's biggest question is why do you think you need the test or data point? How will this information change your behavior? Check out the Grey Steel YouTube channel here . They refer to a red flag article a few times in the podcast. Read that article here . Drowning in Data - Helpful Health Markers It's easy to drown in data. One can wear wearables and get up-to-date health markers. We bombarded with inputs, news, sensory data, v...
Dec 13, 2022•48 min•Ep. 444
Matt & Niki explore helpful strength equipment that helps you solve problems, make strength training more fun, and build your home gym. They share specific pieces of equipment and for whom this gear might help the most. This isn't equipment to get started or gear 101 , but rather equipment and gear for those who are continuing on the path of strength and voluntary hardship. Helpful Strength Equipment You need a few items to begin strength training properly, though you can also start exercisi...
Dec 06, 2022•50 min•Ep. 443
Matt Reynolds, Niki Sims, and CJ Gotcher join up to answer your lifting and lifestyle questions. They cover wrist wraps and wrist straps for deadlifting, upper body pulling exercises for novices, BJJ, hiking & rucking, stuffing or dressing, and more in this fun but informative holiday Q&A. Wrist Wraps & Lifting Straps for Deadlifts If you're having wrist issues, don't hesitate to use wrist wraps for your lifts. Wrist wraps for deadlifts, however, should not really help. During the de...
Nov 29, 2022•1 hr 1 min•Ep. 442
We share our coaching lessons learned - professionalism over mastery, personability and personalization over optimal programming, flexibility over rigidity, long-term good over short-term gains, and more. Coaching Lessons Learned If you're not growing, not learning, not improving, then you're getting worse - that's the nature of this existence. Entropy comes with the deal. That's why, coming near the end of this year and during a time when we reflect on what we've learned, what we'd like to impr...
Nov 22, 2022•51 min•Ep. 441
Jordan Stanton returns to answer your questions on velocity based autoregulation. Why is this not for novices? What guidance would you give to lifters when the device tells you you should have a big PR? Who is a good candidate for velocity based training? Autoregulation for Novices? Form is not stable, and this is a requirement, especially for velocity based autoregulation . Novices, in addition to needing to improve technique and develop consistent form, beginners need to experience higher RPE ...
Nov 15, 2022•48 min•Ep. 440
Injury and recovery are no fun and not why we train. They're a part of life, and come with training, especially if you push yourself over a long period of time. How do you adjust programming and mindset to keep training and keep improving. Niki Sims shares her story of an injury that altered her training, identity, and pursuits, which ultimately caused her to not only alter reps and sets and exercise selection, but her approach and mindset regarding training and physical activity. GET STARTED wi...
Nov 08, 2022•41 min•Ep. 439
Autoregulation adjusts to the lifter's actual, not expected, performance during a workout. Get an overview of this strength training method. Autoregulation - The Concept The underlying concept is fairly simple: adjust the work sets to the lifter's performance during the workout. During novice linear progression, a lifter adds typically 5 pounds each week. The lifter adapts quickly while also lacking the ability to stress himself with a heavy work set like an advanced lifter can. If the lifter mi...
Nov 01, 2022•45 min•Ep. 438
Velocity based training & autoregulation for strength sounds complex, but it's really simple - learn the secrets of this training method. Why Try Velocity Based Training? We like simplicity - our tagline is simple, hard, effective - so why add a seemingly complicated piece of equipment and method of autoregulation to your coaching or training? First, this is not for novices. Novices need to add weight simply and linearly, improve technique, and experience the range of difficulties (the many ...
Oct 25, 2022•48 min•Ep. 437
Stay sane while coaching family, friends, & co-workers. Successfully juggle dual relationships while getting good coaching experience. Why Coach Family? Before we talk about how, we must always consider why. Why would you consider coaching family, friends, and colleagues, and is it worth the risk? For new or aspiring coaches, one major hurdles is acquiring experience and your first clients . New coaches typically get both experience and clients by coaching family, friends, and co-workers for...
Oct 18, 2022•34 min•Ep. 436
Accommodating resistance means lifting with bands or chains for more resistance near the top of the lift. Learn how & why to use this advanced, fun training method, including practical tips for setting up the bands or chains by lift. What is Accommodating Resistance? Accommodating resistance is a training method that uses bands or chains to increase the resistance as the concentric portion of the lift progresses. How does this happen? Let's start with chains. The chain begins on the floor or...
Oct 11, 2022•49 min•Ep. 435
How do you approach non-expert coaching? How do you address coaching outside your expertise or comfort zone? Niki & CJ discuss how to handle this hurdle! Non-Expert Coaching: Identifying the Client's Why How do you approach a client who has a goal or endeavor that lies outside your expertise ? Similar to any change in goals for a client, even if it remains well within your wheelhouse, you should learn, and maybe even help your client identify, why she wants this new goal. What may have happe...
Oct 04, 2022•42 min•Ep. 434
Tanner Guzy shares his thoughts and answers questions on masculine style and aesthetics. Dress better and become more confident. Seek Beauty in Your Style Beauty is good. We know this, because we enjoy the transformations that occur with our body as we train and eat better. Wearing good-fitting, appropriate clothing presents a better, more beautiful aesthetic. It helps you build confidence and presents a better version of yourself to the world. Masculine Style - Some Specifics Style doesn't nece...
Sep 27, 2022•1 hr 9 min•Ep. 433
Matt and Scott continue their discussion from part 1 over a range of topics, including theology, business, softball, and more. This is a wide-ranging podcast that deviates from our normal content. We hope you enjoy! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Insta...
Sep 22, 2022•45 min•Ep. 432
Matt and Scott chat over a range of topics, including theology, business, softball, and more. This is a wide-ranging podcast that deviates from our normal content. We hope you enjoy! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbel...
Sep 20, 2022•46 min•Ep. 431
Building trust - this can seem a bit nebulous. Andrew Jackson provides a coaching value equation or model for how you can think about and improve how you build trust and provide value to your clients. The Future of Coaching Technology has redefined coaching and will continue to do so. You might be reading this on your phone, whereas decades ago similar articles would be only in physical magazines. Similarly, Barbell Logic offers an online learning environment for barbell enthusiasts and current ...
Sep 16, 2022•40 min•Ep. 430
What is the future of coaching? Niki Sims & CJ Gotcher discuss current trends that will likely define the future of coaching and how you can improve your coaching practice to be better positioned now & in the future. The Future of Coaching Technology has redefined coaching and will continue to do so. You might be reading this on your phone, whereas decades ago similar articles would be only in physical magazines. Similarly, Barbell Logic offers an online learning environment for barbell ...
Sep 13, 2022•41 min•Ep. 429
Staying sane on social media: seems impossible, right? CJ Gotcher explains how you can train the algorithm and train yourself to intentionally use social media for your purposes. Social Media is Toxic We're probably beyond the naïve understanding some people had about social media a decade ago, that it's a free way to connect with others and promote your ends. Social media wants you to spend money and time on its platform. It engages you to stay on to serve its ends. Staying sane on social media...
Sep 09, 2022•36 min•Ep. 428
Matt, Niki, and CJ discuss introducing new exercises: why & how, different categories of exercises, determining your main exercises, and more. Why Introduce New Exercises? Novices need to get generally stronger. The process of doing this is simple, though hard & effective, of course. Add weight to certain compound barbell movements in a set and rep range that elicits a strength and hypertrophy adaptation, while the lifter also improves technique and confidence. The first exercise type of...
Sep 06, 2022•50 min•Ep. 427
What is pain, how does it work, and why do we experience pain (what value does it provide us)? Jayson Ball explains all. Pain in the Flesh The process of pain begins in the flesh through sensory transduction. Information from the environment turns into an electric impulse in the nervous system, that eventually makes its way to the brain. Proteins exist in sensory tissue to help this process occur. For example, there are touch & heat receptors. Genes determine these proteins. This is why cert...
Sep 02, 2022•34 min•Ep. 426
Karl Schudt discusses arete in the ancient world. This concept encompasses the words in English and underlying ideas of virtue and excellence. Depending on the subject, if you are reading an English translation of an Ancient Greek book, you will see this as either excellence or virtue. He continues to lead seminars and do the podcast at Online Great Books , and is an Exclusive Coach at Barbell Logic as well as the Director of Coaching Development. Aristotle & Arete: Virtue & Excellence E...
Aug 30, 2022•24 min•Ep. 425
Bekah Krieg joins CJ to discuss lifting with back pain: modifications, mindset, & approaches as coach or lifter to deal with/overcome back pain & get stronger. She worked as a physical therapist for 20 years, is an Exclusive Coach for Barbell Logic, and is the Barbell Academy Curriculum Director. Weightlifting with Back Pain Back pain seems to come with being human. Virtually all of us, if not all of us, experience back pain at one time or another. Some of us struggle with more severe ba...
Aug 23, 2022•1 hr 5 min•Ep. 424
We discuss bringing order to the chaos to get important things done, improve your quality of life, and feel at ease. Bringing Order to Chaos Life can be difficult and hectic. Hardship, both voluntary and involuntary , is part of life. Certain times, though, seem especially difficult, and it's hard to keep your head above water. Everything is urgent, it's difficult to accomplish those things you consider most important, and you're constantly reacting. Even if you like a little chaos, you tend to ...
Aug 16, 2022•40 min
Matt talks to Nate Garrison about strength training with autoimmune disease. Nate is a videographer and video editor for Barbell Logic that Matt met through Tactical Response . He discusses his journey with autoimmune disease and how barbell training helped his physical and mental health throughout the ongoing process. Ulcerative Colitis and Crohn's Disease Nate's story begin with his older sister, who struggled with and ultimately died from Crohn's disease. He had seen his sister confront Crohn...
Aug 09, 2022•1 hr 1 min•Ep. 422
Matt and Scott finish their talk discussing the coach-client interaction and being coachable. If you're paying for coaching, your coach is probably erring on not enough stress, especially if you're a general client trying to get stronger for general health and quality of life reasons. You're not training for the Olympics. If you decide to do 2, 3, 4 more reps than programmed because it's there, especially if you're older, you may have wrecked yourself for a week or more, and then the coach has t...
Aug 05, 2022•25 min•Ep. 421
