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Barbell Logic

Barbell Logic

Join expert voices from Barbell Logic and others from the world of strength for resources to help you get strong for life. Get coaching options and more educational content at barbell-logic.com.

  • 4 minutes 47 seconds
    Take a Sabbath - Coaching Success - #546

    Take a sabbath. Take a day of rest, where you refresh. This doesn't necessarily mean you do nothing, but you rest and recharge.

    Take a Sabbath! Rest, Recharge, Refresh

    If you are like Matt, someone who works long days, enjoys work, and can tend to overdo work and grind yourself away, you need to take a day off.

    This does not necessarily mean you do nothing. If your job involves mental work, you might do some manual labor and turn off your phone. If you read, you might read fiction.

    If your job primarily involves manual labor, you might enjoy boardgames, intellectual reading, or other more intellectual pursuits.

    Similar to how a change in training can help you enjoy training more, a major change to activity can help you recharge.

    Get outside. Go for a hike. Spend time with family or friends. Slow down. Turn off your phone. Pursue the truly important, not urgent.

    Take a sabbath.

    This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.

    Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).

    Check out the Barbell Logic podcast landing page.

    Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    26 April 2024, 9:00 am
  • 26 minutes 40 seconds
    Eat With Us! Our Go-To Healthy Recipes - Beast Over Burden - #545
    We share our go to healthy recipes. These are tasty, healthy, and enjoyable and help you crush your goals (without suffering). Go To Healthy Recipes: Consistency, High Protein, Veggies

    Before we go on to discuss some of Andrew and Niki's go-to recipes, let's discuss some principles for how the find, make, or purchase these.

    Find ways to get as high protein as possible (from natural foods). 2:1 protein to fat is good. This tends to mean, looking for lean beef, chicken, eggs, or Greek yogurt (there are, of course, other options, but these are readily available high protein options).

    Seek ways to strip unnecessary fats out of your diet. Think about things that minimize suffering. Some examples include reducing cooking oils, removing or reducing cheese in salads, replacing high fat dairy with lower fat dairy, and using some egg whites with whole eggs.

    Eating the same foods consistently is helpful. These meals provide stability. You know how you will feel after them. Unless other big changes have occurred in life, you know how much to cook, it's easy to know your calories and macros, and you know how full you will feel and for how long.

    Go To Healthy Recipes

    Andrew and Niki both like the Made In Blue Carbon Steel frying pan. It cooks eggs well.

    Niki loves a high protein and veggie breakfast. She cooks some onions, bell peppers, jalapeno peppers, and bok choy. Add some salt (not until the end!) and then some Boar's Head pastrami turkey (about 50 grams). Cook some eggs and back, put all of it in a low carb tortilla and you have a healthy breakfast that is under 400 calories.

    Andrew will often go to Starbucks. When eating out, look for options that have high protein to calories ratios.

    Greek yogurt with fruit (fresh or frozen), sugar free jello, and maybe grape nuts is super tasty and high in protein. Whipped cottage cheese is similar.

    Andrew also has a chicken breast meal with potatoes. Cut the chicken breast in half (to make it thinner). Salt ahead of time (could even salt and leave in the fridge over night). Cook some baby potatoes in the oven (don't salt until the end)! Enjoy.

    Lastly, a rice hack. Forget about the rice button on your instapot. Rinse the rice, add your water or chicken stock, some salt, and (optional) pat of butter or oil. Cook it for 3 minutes, do NOT have the keep warm function come on afterwards, then immediately start dishing out.

    These are some of your go to healthy recipes. What are yours?

    Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    23 April 2024, 9:00 am
  • 28 minutes 24 seconds
    Swing for the Fences! - Coaching Success - #544

    Swing for the fences! Don't leave anything on the table, give it your best shot, and go full bore ahead.

    Swing for the Fences! - Aggressively Pursue the Urgent & Important

    A single decision or event can change the course of your life. Regardless of life, philosophy, or religion, this is true.

    When presented with a big opportunity, you need to swing for the fences. Hyperfocus your life and efforts on this.

    This is when urgent and important overlap. This is when you put your sleep, family life, and other things on the backburner to aggressively pursue the opportunity.

    You don't get the outcome if you don't swing for the fences. You don't even get to swing for the fences if you don't swing at all - if you fail to show up.

    Swing for the Fences Regardless of the Outcome

    This does not mean you succeed. You may fail. You will fail often.

    Another opportunity will come. Work hard, prepare yourself for those opportunities, and be ready to show up and wing for the fences when the opportunity falls in your lap.

    Don't leave life with regrets about what you did not seek, what you failed to try.

    Swing for the fences!

    This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.

    Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).

    Check out the Barbell Logic podcast landing page.

    Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    19 April 2024, 9:00 am
  • 29 minutes 25 seconds
    Are More Sets Better? - Evidence Review - Beast Over Burden - #543
    Are more sets better? We dive into a new study and an associated article and headline. Are More Sets Better? Evidence-Based & Nuanced

    We're talking about muscles and hypertrophy today.

    Outside Magazine recently featured an article that discussed adding more sets for building muscle, which argued that you should add more sets to build muscle.

    Andrew and Niki are here to be your funnel of truth.

    Are More Sets Better? Let's Dig Deeper

    When we look at scientific studies, it's important to avoid the seemingly easy route of reading a headline or even a news article. If you read the study itself, don't assume that the study title or abstract will match the data necessarily.

    News media exist to sell their product, and weak headlines don't sell. These incentives exist for scientific magazines and scientists as well - no results or another study confirming what we would expect to find do not dazzle.

    That being said, studies and scientific literature are not worthless.

    What Andrew & Niki find is that the headline overstates the findings.

    Remember, we all have models of how the world works. Ideally, your model has been built according to investigation and astute observation. Studies can and should inform that model, and if a piece of data disagrees with your model you should confront it.

    That being said, upturning your model because of one study is not recommended.

    Are more sets better? Maybe, it depends, as adding sets is certainly a tool to use.

    Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    16 April 2024, 9:00 am
  • 17 minutes 44 seconds
    Enjoy the Pursuit Not the Outcome - Coaching Success - #542

    Enjoy the pursuit not the outcome. We are refine by the pursuit, by the difficult process, not the outcome or achievement.

    Enjoy the Pursuit Not the Outcome

    We find joy in the pursuit of hard things. The process of doing hard things refines us, not the outcomes.

    Jasen Huang shares how he would not do it again if he could do it again. He did not know how hard it would be but often asks, "How hard can it be?"

    Andrew Schulz discusses with Joe Rogan how Joe enjoys hard things.

    You have to come to love the hardship and pursuit it voluntarily. Hardship is coming for you, one way or the other. You can choose it, or it can choose you.

    If you pursue comfort, hardship will find you. You almost certainly know someone who seeks comfort too much.

    What does this lead to? Pain, things being taken from you, inability to physically or emotionally do things.

    Enjoy the pursuit, not the outcome.

    This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.

    Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).

    Check out the Barbell Logic podcast landing page.

    Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    12 April 2024, 9:00 am
  • 37 minutes 21 seconds
    The Gospel of Hard - Beast Over Burden - #541
    Learn about the good news - the gospel of hard. Hard things done intelligently and consistently create good results. The Gospel of Hard: Voluntary Hardship

    We at Barbell Logic have been spreading the good news of voluntary hardship for years.

    Truly, if you expose yourself to hard things, intelligently, consistently, good things will happen.

    Truth be told, even if you do this somewhat poorly, the persistent hard work often produces results.

    Hard does not feel good, especially at first. But if you repeatedly expose yourself to hard things and overcome them, you will learn to associate hard with opportunity, and build a lifelong habit of pursuing challenges and the fruits of these obstacles.

    The Gospel of Hard: Physical & Psychological Benefits

    This is Barbell Logic, so clearly we love the physical benefits from strength training.

    That being said, the psychological changes matter and may be bigger.

    Completing hard tasks builds confidence. It builds a pathway that you can apply in other areas of your life.

    A heavy set of squats can help you become a better father or employee or friend.

    We obviously love barbell and strength training, but we highly encourage you to pursue something hard regularly, especially in the physical realm.

    See the fruits of your efforts.

    If you're looking to begin, but are stuck, look for a coach. Look for someone who can help you with technique and programming, but also connects well with you.

    Experience the gospel of hard.

    Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    9 April 2024, 9:00 am
  • 10 minutes 3 seconds
    Uniquely Hard - Coaching Success - #540

    You have to undergo uniquely hard efforts for uniquely successful outcomes. Expect (and demand) nothing less from yourself.

    Uniquely Hard, Uniquely Successful

    If you set challenging goals, expect (and demand) hard efforts.

    Alex Hormozi said on the Modern Wisdom podcast, the following:

    When things get hard, this is where most people stop. And this is why they don't win. And hard feels shitty. This is what hard feels like. And this is why most people can't do it.

    People who succeed work hard. And, guess what, in those rare circumstances and outliers you can think of, where everything falls into someone's lap, they don't value the wealth or whatever else they received. You don't respect them either.

    We look up to the Michael Jordans, the Larry Birds, the Rudys. We look up to those who put in the work, day in and day out, for weeks, months, and years.

    Uniquely Hard: Walking Through the Valley of S#%&

    What are you going to do TODAY to move you toward your goal. Do it - TODAY.

    Don't just listen to Alex Hormozi or Jocko or me. Do. Get in the arena. Take the first step.

    Know that you'll have some initial motivation and the honeymoon phase. Before it becomes a habit, you'll want to quit. Don't. Persist.

    Walk through the valley of suckiness.

    Accomplish something uniquely hard. Accept your circumstances and the outcomes, but put in the work.

    This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.

    Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).

    Check out the Barbell Logic podcast landing page.

    Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    5 April 2024, 9:00 am
  • 19 minutes 12 seconds
    How Can I Look Like Jake Gyllenhaal? - Beast Over Burden - #539
    How can I look like Jake Gyllenhaal? If you've asked yourself or your coach this, we discuss what this looks like (really). How Can I Look Like Jake Gyllenhaal? The Goal

    A popular movie comes out with a young actor who takes his shirt off and shows his shredded mid-section. What comes next?

    The onslaught of requests and goals to look like him. Articles explaining his training routine, diet, and more.

    Shred your abs with this Roadhouse routine.

    Andrew and Niki explore what this process might look like (really).

    How Can I Look Like Jake Gyllenhaal? The Process

    It's going to take a long time and, contrary to many people's expectations and desires, you will almost certainly have to gain weight before you cut.

    For many, they are unwilling to add weight.

    Second, the cut is going to be rough. It may begin easy enough, with sustainable nutrition practices, but you will end feeling (and being) weak and lethargic.

    Realize that Jake approached this like a bodybuilder for a show. This is the peaked, temporary appearance of someone who underwent a long process and was not walking around like this for a long period of time. It is inherently unsustainable.

    How Can I Look Like Jake Gyllenhaal? The Mindset

    Third, it will take a lot of consistent, hard training over a long period of time (some of which you will feel and be weak).

    Lastly, and not unimportantly, you will have to deal with the hunger and what comes next.

    You will have extremely low energy near the end, not want to train, not want to work, and think about food most of your day.

    You got shredded, took the picture, posted it to Instagram. Now what?

    It will be hard to not compare yourself unforgivingly against this temporary success.

    If you want to look like Jake Gyllenhaal, you need to envision the life around the body and be prepared to dedicate the sacrifice this will entail.

    Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    2 April 2024, 9:00 am
  • 25 minutes 48 seconds
    Applying MED to Coaching Beyond Programming - Coaching Success - #538

    We discuss applying MED to coaching beyond programming. MED principles underlie an effective, successful approach to online coaching.

    Applying MED to Coaching Beyond Programming (Some Principles)

    Matt and Scott developed the principles of MED programming, which approached programming by keeping as many variables constant as possible. Change as little as possible.

    This does not mean easy. Simple and hard is wildly ineffective.

    The approach focuses on intelligent resource allocation. For example, if you can get stronger and add muscle with 1x5 deadlift, why do 3x5 or 5x5?

    Keep things simple. Don't do complexity for complexity's sake.

    Applying MED to Coaching Beyond Programming - An Approach

    Toward this approach, Matt has revised the 3 principles of MED for coaching.

    • simplicity over complexity
    • economy over excess
    • effort over easy

    The approach needs to be client-focused. It needs to be personal and flexible, simple and frictionless.

    The Barbell Logic & TKC approach values clients' and coaches' time and money.

    This system is flexible in 3 ways:

    • does not force client into inflexible schedule
    • does not force client into one location
    • does not force client into limited equipment

    The fitness industry needs to be reformed. We aim to do that, one coach and client at a time.

    Applying MED to coaching beyond programming. It's simple, hard, but effective.

    This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.

    Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).

    Check out the Barbell Logic podcast landing page.

    Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    29 March 2024, 9:00 am
  • 39 minutes 3 seconds
    The Evolution of Training Expectations - Beast Over Burden - #537
    We talk about the evolution of training expectations as you move from novice to intermediate to advanced lifter. How you you manage your mindset, so you can train for life? The Evolution of Training Expectations: Managing Your Mindset

    PRs measure progress, encourage buy-in and consistency, and help make training fun for novice, intermediate, and early-advanced lifters.

    This slows or ends. You want to keep training for the rest of your life, though.

    The driving force for keeping you training cannot be PRs. You cannot expect to drive up weight on the bar consistently. Failing programmed reps is not actually failure, in the scheme of your goals to train consistently and grow and maintain strength, vitality, and health over time.

    If you are overly wedded to today's workout - if there is a hyper focus on today - you are, really, falling into an exercise (not training) mindset.

    Now, it's true that training involves following a plan. But our bodies do not always cooperate - even the best coach in the world cannot perfectly predict your performance that day.

    Things need to change.

    The Evolution of Training Expectations: Accumulate Hard Sets

    Accumulate heavy but doable sets over time. This is the way to build strength and muscle over time.

    As you progress, great flexibility will likely need to be built into your program. You will not be able to grind away RPE 9.5-10 sets.

    You need to enjoy training. Picking a specific exercise to drive up, as opposed to everything, may make sense.

    Focusing on consistency (even if it's one lift a day) can help.

    Play with different supplemental lifts and different rep schemes. Take the PRs when they are there, and enjoy them.

    You may think about maximizing recovery. It will take longer and longer to get PRs (and one day they will stop).

    Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    26 March 2024, 9:00 am
  • 22 minutes 48 seconds
    When Should I Leave My Safe Job? with Jesse Mecham - Coaching Success - #536

    When should I leave my "safe" job?

    Jesse Mecham, founder and CEO of YNAB and author of the book You Need a Budget, joins Matt to discuss when you should leave the supposed safe job to make your side gig your main job.

    When Should I Leave My "Safe" Job? - There Is No Safe Job

    Totally safe, secure jobs do not exist.

    If you're an employee, whether it be at a small or big company, you could lose your job for countless reasons outside your control.

    If you work in the government, a shutdown or change in law could spell the end of your job.

    Furthermore, even if you have a job that has a lower chance of loss, what is it costing you? Do you find satisfaction with it? Do you get to spend time with your family?

    If you own a company, it is true, it is all on your shoulders. But, in reality, things are on your shoulders any way. If you like the idea of being your own boss and have the temperament and ability to do so, this is worth considering.

    First, you need a side gig.

    When Should I Leave My "Safe" Job? - Go For It, Prudently

    If you have a side gig that is making good money and want to make it your main job, you should probably go for it if you've met the following conditions.

    • You have paid off all debt (excepting the mortgage)
    • You have saved up enough money to pay for at least 3 months of bills
    • Your spouse (if applicable) supports you

    One critical note here is that before you come to this point, you need to ensure that you do not raise your living standards to the income from both jobs. Save the side gig money, do not raise your monthly expenses to your temporary monthly income.

    When should I leave my "safe" job? If you are ready, you should probably leave it.

    This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.

    Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).

    Check out the Barbell Logic podcast landing page.

    Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Connect with the show
    22 March 2024, 9:00 am
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