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Send a text What happens when you’ve finished your Novice Linear Progression? In this episode, Stronger is Better host Nick Delgadillo joins Ray Gillenwater to discuss what to do next — how to transition intelligently from the Starting Strength Program into effective intermediate training. Nick breaks down how to recognize when it’s time to move beyond novice programming, how to make changes reluctantly and purposefully, and how to manage stress and recovery as you advance. He walks through practical examples for each lift — the squat, press, deadlift, and bench press — explaining how small, deliberate adjustments extend your progress for months or even years. “Programming changes are made because you have to, not because you want to.”“If your programming change makes things easier, it probably wasn’t a good one.” 🗓️ Note: This episode originally aired on the Starting Strength Gyms Podcast on September 11, 2023. ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text In this powerful episode of the Stronger is Better Podcast, Nick Delgadillo is joined by UK-based client and father James Collinge to discuss how strength training has transformed his life—not just in the gym, but in parenting a disabled child.  James shares how barbell training prepared him physically and mentally for the unpredictable demands of caring for his autistic son, and how strength offers freedom, control, and peace of mind in even the most chaotic moments. Whether you’re a parent, a coach, or someone seeking a deeper reason to train, this episode is a must-listen. 00:00 - Intro: Meet James Collinge   01:45 - Training overview and coaching relationship   06:00 - Programming simplicity and advanced progress   09:00 - Current lifts and Dinnie Stones goal   13:20 - Grip work and unconventional lifting prep   18:56 - Specialization vs tradeoffs in strength   21:00 - Daily life with recovery, food, and structure   27:30 - How strength helps parenting a disabled child   30:30 - Real-life travel and care challenges   33:45 - Physical freedom and reduced anxiety   36:30 - Strength makes things easier—not just possible   38:11 - Strength changes social dynamics and confidence   40:40 - Controlling physical situations safely   43:41 - The emotional toll of high-stress parenting   46:00 - A message to parents of disabled children   48:33 - Capability = lower life stress   50:45 - Capability for the long haul: aging with responsibility   53:08 - It's your responsibility to stay strong   55:00 - Final reflections and future of Starting Strength Gyms   ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text In this episode of the Stronger is Better Podcast, Nick Delgadillo shares a talk he delivered at the Starting Strength Cincinnati Member event in August 2025. This talk dives deep into the consequences of modern comfort, the transformative value of hard physical effort, and the role of barbell training in reclaiming your physical existence. Nick outlines how stress, recovery, and adaptation aren’t just for strength gains — they’re foundational to becoming a better human. He also explores the three dimensions of capability: intelligence, connection with others, and connection with your physical body — and how barbell training uniquely activates all three. If you’re looking for meaning in your training — or need a reminder of why it matters — this is the episode to watch. Timestamps 00:00 – Intro: The power of community at SS Cincinnati   02:00 – Why strength training is still underrated   05:00 – Better people through hard physical things   07:00 – Stress–Recovery–Adaptation and the S.A.I.D. principle   10:20 – Why lifting gets harder, and why that’s the point   13:00 – Accumulated stress and managing recovery   16:00 – Why performance is non-negotiable   18:00 – The “Three Capabilities” model: Mind, connection, body   21:00 – Why physical capability is a human-level multiplier   25:00 – Strength training as a humbling and clarifying process   28:00 – The law of diminishing returns in real time   30:00 – Why you don’t need to quit lifting for cardio   33:00 – Understanding the physical spectrum   36:00 – Bigger muscles = health, longevity, and looking better   40:00 – Why barbells are the most disruptive and accessible tool   43:00 – Three ingredients for happiness (from Matt Larsen)   46:30 – “The lust for comfort murders the passion of the soul”   48:00 – Final thoughts and closing quote from Rip ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text In this episode, Nick Delgadillo and Ray Gillenwater revisit one of the most important topics in barbell training: the Starting Strength Novice Linear Progression (NLP). Originally recorded in 2021, this conversation outlines everything you need to know about the NLP — from day one in the gym to transitioning into intermediate programming. Whether you’re brand new to strength training or getting back under the bar after a layoff, this episode will help you understand how to approach programming with confidence. Topics covered: What actually makes someone a “novice” lifterWhy you should not overcomplicate your early trainingProgramming for each lift: squat, press, bench, and deadliftHow to know when to adjust your program — and howWhy most people change things too early (and fail)How NLP builds confidence and transforms livesKey quote: “The change that you actually need to make is probably much smaller than the one you will want to make. So make the small change and then keep progress going.” 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected] ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text On this episode of the Stronger is Better Podcast, Nick talks with David “Ghost” Phillips, a retired Navy veteran, mountaineer, and member at Starting Strength San Antonio. David shares his journey from the Appalachian Trail to summiting Mount Everest, his battle with frostbite, and his ambitious “Project 327”—the pursuit of the Triple Crown of hiking and the Explorers Grand Slam. We dive into: •Why strength training was the key to his success on Everest •The dangers of high-altitude mountaineering, from avalanches to frostbite •How strength provides the foundation for endurance, longevity, and survival in extreme environments •David’s mission to support Disabled American Veterans through his expeditions Follow David’s journey and support his project: https://www.grandexplorerscrown.com/ 00:00 Intro & Guest Background Navy service, trail name “Ghost,” and joining Starting Strength San Antonio. 05:27 The Triple Crown & Appalachian Trail 4 months solo hiking after Navy retirement, leading into bigger goals. 15:07 Preparing for Everest Why barbell training was essential, gaining 30 lbs of muscle, and recovering from injury. 23:42 Dangers on Everest Avalanches, icefall, frostbite, and why most failures happen on the descent. 52:28 The Summit Experience What it’s really like at 29,000 feet — 10 minutes at the top and getting back down. 01:01:23 Frostbite & Recovery Medevac, hospital treatment, hyperbaric therapy, and adapting to long-term effects. 01:09:11 Project 327 & Future Goals Triple Crown + Seven Summits + North/South Poles — documentary and next expeditions. 01:17:53 Giving Back Supporting Disabled American Veterans through fundraising. ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text In this episode of the Stronger Is Better Podcast, Nick Delgadillo sits down with John Valentine — BJJ black belt, active-duty military instructor, and founder of the Combatives Association. They discuss the fundamentals of real-world self-defense, the importance of pressure testing in training, and how martial arts like Brazilian Jiu-Jitsu fit into the broader self defense picture. The conversation covers coaching integrity, effective learning methods, and how to build sustainable skills that actually work under stress. John also shares details about the upcoming Combatives Summit (October 24–26 in D’Iberville, MS), plus the launch of the Combatives coaching platform. Whether you’re a coach, martial artist, or someone interested in personal protection, this episode will help you think more clearly about what training really prepares you for. 🔗 Learn more about the Combatives Summit: combativesummit.com ⸻ 00:00 – Introduction and guest background 02:00 – The origin of the Combatives Association 04:30 – Building an honest community around fighting and training 09:00 – Why fighting is simple but training often overcomplicates it 12:00 – Core truths of stand-up clinch, striking, and grappling 16:30 – Positions that matter: parallel vs. perpendicular fighting 18:20 – Weapons considerations and the limits of BJJ 21:00 – Why pressure testing matters more than techniques 24:00 – Wrestling as the foundation of fighting 26:30 – Jiu-Jitsu as the best entry point for most people 28:30 – Has BJJ abandoned self-defense to Krav Maga? 33:30 – Striking, clinching, grappling, and weapons: it’s always “yes” 35:00 – Legal aftermath and what martial arts don’t teach 37:00 – Self-defense vs. fitness classes 39:00 – Why BJJ “on accident” builds fighting ability better than most systems 43:00 – The role of coaching and integrity in self-defense training 46:30 – How most training preserves systems, not effectiveness 48:30 – Why information isn’t the problem — coaching is 51:00 – The dangers of repackaging combatives material 55:00 – Skipping the process gets people hurt 56:00 – Drilling vs. ecological/constraints-based learning 01:00:00 – Good coaching vs. bad teaching in martial arts 01:04:30 – Anecdotes, authority, and developing skill 01:06:50 – Suggested path to becoming self-reliant in self-defense 01:10:30 – John’s advice for beginners starting martial arts 01:13:30 – Situational awareness and reducing vulnerability 01:14:30 – Legal education and concealed carry training 01:15:30 – Combatives Summit 2025 details (Oct 24–26) 01:18:45 – Coaching platform and professional community launch 01:21:20 – Sponsors and community support for the Summit 01:22:30 – The value of surrounding yourself with high-level people 01:23:30 – Closing thoughts and takeaways ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text In this episode of the Stronger is Better Podcast, Nick Delgadillo is interviewed by Hari Fafutis of Tavros Strength in Mexico. Nick describes his approach to physical and mental development through hard physical effort.  The discussion dives into: •Why building strength is the foundation of self-defense •The role of martial arts in restoring people’s relationship with controlled violence •The life-changing value of hard physical effort and skill acquisition •The importance of setting an example of capability and resilience for your family Hari and Nick also discuss how strength training and martial arts create more capable, confident people and how that translates into healthier communities. Timestamps 00:00 – Intro and context of this special episode 02:17 – Nick’s professional development and teaching philosophy 07:40 – Why fighting and martial arts became essential 10:53 – Discovering Brazilian Jiu-Jitsu and its impact 14:05 – Balancing marriage, career, and physical pursuits 18:13 – Hari’s bar fight wake-up call and pursuit of strength 20:52 – From strength training to self-defense and martial arts 23:34 – Why Jiu-Jitsu is a foundation for self-defense 28:13 – The value of strength as “Phase 0” for capability 31:18 – Ego, hierarchy, and benefits of combat sports 34:36 – Controlled violence and filling the modern void 39:55 – Functional training vs. recreational sports 44:07 – Why hard physical effort builds stronger minds and communities 46:11 – Setting an example for the next generation 47:45 – Final thoughts and next steps in capability development ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text In Episode 8 of the Stronger is Better Podcast, Nick Delgadillo sits down with elite junior golfer McKenna Murphy and her Starting Strength Coach, Pete Troupos, to discuss how barbell training played a critical role in elevating McKenna’s golf performance. From winning the U.S. Kids Teen World Championship to earning a D1 scholarship at South Alabama, McKenna shares her journey and how lifting—particularly squats and deadlifts—directly improved her club head speed, consistency, and endurance on the course. Pete gives insight into programming for a high-level youth athlete and highlights the value of adapting barbell training to support a primary sport rather than compete with it. Whether you’re a coach, parent, or athlete looking for that performance edge, this episode showcases how strength training can transform golf—and why it might be the X-factor you’ve overlooked. 00:00 – Intro: Meet McKenna Murphy and Coach Pete Troupos 01:16 – The link between barbell training and golf performance 02:51 – Pete’s coaching background and Starting Strength journey 06:05 – McKenna’s athletic background and how she started lifting 10:00 – Winning the U.S. Kids Teen World Championship 13:56 – How competitive junior golf really is 17:14 – Technical vs. mental breakthroughs in tournament play 18:58 – Club head speed, consistency, and fatigue resistance 21:17 – A 10 mph club head speed gain: how rare is that? 24:02 – Pete reflects on tracking performance gains through strength 27:45 – Observations from golf coaches and peers 32:08 – Why strength needs to come before “golf-specific” training 34:00 – Golf as a sport: redefining athleticism 37:51 – McKenna’s college schedule: balancing golf and strength 41:23 – Adjusting programming around tournaments and travel 44:34 – The coach’s role: strength serves the athlete’s goals 46:19 – Is golf hard on the body? 48:34 – Future plans: McKenna’s goal of turning pro 50:51 – 1,400+ swings a week: what elite training volume looks like 53:00 – Strength training as the untapped differentiator in golf 56:04 – Final thoughts: strength + consistency = performance 57:39 – Thanks and closing remarks ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text In this episode of the Stronger is Better Podcast, Nick Delgadillo sits down with Dr. Becky Maidansky, pelvic floor specialist and founder of Lady Bird Physical Therapy https://www.ladybirdpt.com/ in Austin, TX. They explore the realities of training through pregnancy, postpartum recovery, pelvic floor dysfunction, and why strength is one of the most underappreciated tools in women’s health. This conversation bridges the gap between medical rehab and high-performance coaching—essential listening for strength coaches, pregnant athletes, and anyone working with women in the gym. 00:00 - Intro & how Becky got involved with Starting Strength Austin 01:15 - Lifting workshop recap & Becky’s team background 03:27 - What is pelvic health PT? 05:04 - Why Becky started Lady Bird PT 07:12 - Pregnancy isn’t a problem to manage—training is essential 10:00 - Medical conservatism, strength, and female physiology 13:23 - Training during pregnancy: Becky’s and Nick’s coaching experience 16:36 - What guidelines should lifters follow? 20:20 - What symptoms matter and how to respond 22:55 - Exercise modifications & movement adjustments 24:58 - The role of energy availability during pregnancy 26:07 - Postpartum recovery: timelines and expectations 29:54 - Real-world coaching after pregnancy 32:03 - Strength persists post-pregnancy 34:12 - Weighing health vs. aesthetic goals postpartum 35:16 - Strength training protects pelvic health 37:24 - Stress incontinence: how coaches should think about it 41:08 - Common causes & symptoms 44:25 - What coaches can ask—and what’s in their scope 46:35 - How and when to modify training for stress incontinence 51:18 - Proper Valsalva vs. bearing down 54:03 - Practical breathing cues to reduce pelvic stress 55:35 - Do Kegels work? It depends 59:18 - Are there standard pelvic floor strengthening protocols? 1:00:52 - When to refer out to pelvic PT 1:03:42 - Understanding prolapse & how to respond 1:07:28 - What is a pessary and who might benefit from one? 1:08:29 - How to contact Dr. Becky Maidansky ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send a text In this episode of the Stronger Is Better Podcast, Nick Delgadillo sits down with Starting Strength Gyms founder Ray Gillenwater for a wide-ranging conversation about entrepreneurship, vision, and the founding story of Starting Strength Gyms. Ray shares how his experiences in tech, corporate leadership, and global markets led him to Starting Strength—and why strength training is at the core of building better people, teams, and businesses. They explore the parallels between barbell training and business operations, discuss lessons from launching a franchise, and highlight the power of doing hard things. From his time at BlackBerry to the launch of Starting Strength Gyms, Ray’s story offers valuable insight for entrepreneurs, coaches, and anyone seeking freedom through ownership. 00:00 – Intro: Ray returns to the podcast 00:44 – Ray’s background in tech and telecom 02:20 – First encounter with Starting Strength 04:50 – Discovering the program, contacting Rip 07:00 – Attending his first seminar and injuries 08:20 – Starting Strength retail vision emerges 10:24 – Franchising vs affiliation 12:42 – How the response to COVID tested the franchise 14:59 – Corporate vs mission-driven business 16:35 – BlackBerry in Southeast Asia 19:30 – Sales tactics and incentive alignment 23:19 – Launching BlackBerry Money, ahead of its time 27:30 – What went wrong at BlackBerry 30:00 – The draw of Starting Strength 31:35 – B******t in the corporate world 33:00 – Rip’s influence and brutal honesty 34:15 – Returning to the franchise—lessons learned 36:04 – Coaching gym owners like lifters 38:49 – Business fundamentals mirror training 40:26 – Product, people, and solving real problems 44:42 – Technical expertise vs human connection 48:30 – How to help the runner, the skeptic, anyone 52:46 – Weekly habits and business levers 54:20 – Vision, strategy, and scalable simplicity 56:34 – Why the culture makes it all work 57:37 – Hard physical effort = quality people 1:01:25 – Franchising done the right way 1:03:31 – Humility, hardship, and growth 1:06:35 – Closing reflections on freedom and purpose ⸻ 🔗 Brought to you by https://www.startingstrengthgyms.com 🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify 📩 Send feedback or questions to: [email protected]

Send us Fan Mail In 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 introductions 01:15 - Alex’s background and entry into coaching 04:55 - Mike’s long training history and CrossFit roots 07:00 - Mike’s first serious injury and how it led to Starting Strength 11:00 - The value of strength and discovering Rip 17:30 - Injury mindset, aging, and training smarter 27:00 - The squat injury and ambulance ride 34:10 - First surgery and complications 42:00 - Training with only one functioning quad 49:00 - Re-injury and second surgery 1:04:50 - Tourniquet bruise, setback, and third surgery 1:14:00 - Training mentality and persistence 1:21:00 - Running again—why movement matters 1:26:00 - 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: [email protected]

Send a text In 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 Spiva 01:20 - Why Erin’s perspective matters 03:23 - How training women is (and isn’t) different 05:41 - Neuromuscular efficiency: men vs. women 08:28 - Programming fix: switching women to triples 11:46 - Women grind better: fatigue vs. recruitment 13:52 - Erin’s early lifting history 16:09 - Initial numbers, form struggles, and flexibility 17:46 - Weight trends over the years 18:54 - “Looking better” vs. health: what people really want 22:05 - Why women won’t “accidentally get bulky” 24:43 - Aesthetics vs. capability 26:52 - Cutting while training: Erin’s real numbers 27:55 - Simplicity in programming & new variations 30:36 - Dimmell deadlifts, press goals, and load manipulation 32:53 - Erin’s training progression & consistency 34:00 - Current mindset walking into the gym 35:37 - Lifelong strength: different goals at every stage 37:52 - The importance of balance & sustainable goals 40:09 - How Erin builds habits & sustainable systems 41:44 - Her weekly food prep: protein, grains, & travel chicken 42:50 - Accepting who you are and building around that 44:32 - Early goals: 315 deadlift & chin-ups 47:21 - Tradeoffs: could be stronger, but at what cost? 49:33 - How Erin got her first chin-up 52:29 - The progression: from holds to full reps 53:32 - Training balance and why pole fitness clicked 56:07 - What pole class is like—and who should try it 59:31 - How Erin found pole sport 1:01:18 - How strength helps with skill acquisition 1:03:30 - Why pole felt easier thanks to barbell strength 1:04:40 - Don’t spin your wheels: lift real weights 1:05:11 - Why Erin should start a practical nutrition blog 1:06:13 - Her no-brainer food strategy 1:07:46 - How much technical nutrition matters (or doesn’t) 1:08:52 - Progress is simple: consistency over perfection 1:10:00 - Helping parents get stronger without barbells 1:13:42 - 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: [email protected]

Send a text In 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 hard 01:17 – Overview of press misconceptions and challenges 02:55 – The benefits of pressing: shoulder health & strength 04:36 – Pressing for rehab: mythbusting doctor advice 07:42 – Why the press is uniquely difficult to progress 11:00 – Press and aesthetics: traps, delts, and the “look” 12:42 – Understanding stress and recovery in press stalls 14:21 – Not enough stress is the real issue in most cases 18:30 – Hard plateaus: signs and solutions 20:58 – The skill component: it’s not just strength 23:35 – You must press heavy and often 26:33 – Summary of principles before implementing 27:05 – Press Programming Protocol Begins 33:00 – Step 1: Get all your reps, even if you fail 35:00 – Step 2: Add a second press day 37:48 – Singles and volume split explained 40:38 – Short rest intervals for better practice 43:05 – Step 3: Implement rep ranges 47:24 – Switch to strict press for volume 48:00 – Step 4: Add a third press day – the pin press 49:45 – Why and how to program pin presses 52:31 – Advanced options: pins, rep targets, and assistance 54:22 – Review: A press program that lasts for years 57:43 – 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: [email protected]

Send a text In 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: [email protected] 00:00 - Intro: “How strong should I be?” 01:20 - Why strength goals are often misunderstood 04:00 - What “it depends” really means 08:08 - 3 categories of strength goals: personal, evaluative, competitive 09:48 - Competition: using meet results to guide expectations 17:36 - Evaluative standards: don't copy powerlifters 29:28 - What is strength specialization? 34:49 - Beginner male milestones: 135/225/315/405 38:52 - The 2/3/4/5 baseline standard 41:55 - Female equivalents to 2/3/4/5 45:17 - 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: [email protected]

Send a text Welcome 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 [email protected] 00:00 - 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: [email protected]