{"id":127,"date":"2025-04-16T09:00:00","date_gmt":"2025-04-16T16:00:00","guid":{"rendered":"https:\/\/www.startingstrengthgyms.com\/library\/?p=127"},"modified":"2025-05-07T16:18:15","modified_gmt":"2025-05-07T23:18:15","slug":"simplifying-advanced-programming-stronger-is-better-podcast-1","status":"publish","type":"post","link":"https:\/\/www.startingstrengthgyms.com\/library\/simplifying-advanced-programming-stronger-is-better-podcast-1\/","title":{"rendered":"Simplifying Advanced Programming | Stronger is Better Podcast #1"},"content":{"rendered":"<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper\" title=\"Simplifying Advanced Programming | Stronger is Better Podcast #1\" style=\"width:640px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_BGOR6Ho8UXA\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBGOR6Ho8UXA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/BGOR6Ho8UXA\" \/><meta itemprop=\"duration\" content=\"PT1H22M34S\" \/><meta itemprop=\"uploadDate\" content=\"2025-04-16T12:51:55Z\" \/><\/div><div id=\"lyte_BGOR6Ho8UXA\" data-src=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBGOR6Ho8UXA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Simplifying Advanced Programming | Stronger is Better Podcast #1<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/BGOR6Ho8UXA\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBGOR6Ho8UXA%2F0.jpg\" alt=\"Simplifying Advanced Programming | Stronger is Better Podcast #1\" width=\"640\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"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 \u2014 from the simple and powerful Novice Linear Progression all the way to advanced programming strategies used by experienced lifters and coaches. You\u2019ll 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: \u2022 Key programming concepts and first principles \u2022 How to measure progress intelligently \u2022 The truth about volume and the value of heavy singles \u2022 A sample 4-day advanced training split \u2022 Influences from Starting Strength, Practical Programming, and Conjugate-style templates \ud83d\udcd8 Referenced Resources: \u2022 Starting Strength Books: https:\/\/startingstrength.com\/get-started\/equipment \u2022 Baker Barbell: https:\/\/www.andybaker.com\/blog\/ \ud83c\udfa7 Have a question or topic suggestion? Email us at podcast@ssgyms.com 00:00 - Introduction to the Stronger is Better Podcast 00:43 - Podcast Focus: Principles and Process 01:22 - Today&#039;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\u2019s 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 \ud83d\udd17 Subscribe for future episodes on strength training, business building, and first-principles thinking. *Connect With* #startingstrengthgyms https:\/\/www.instagram.com\/startingstrengthgyms https:\/\/www.facebook.com\/startingstrengthgyms https:\/\/www.linkedin.com\/company\/starting-strength-gyms \ud83d\udd17 *Book your free 30-min session:* https:\/\/www.startingstrengthgyms.com\/free-session.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Own a Gym:* https:\/\/www.startingstrengthgyms.com\/own-a-gym.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Train at a gym:* https:\/\/www.startingstrengthgyms.com\/locations.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Coach at a gym:* https:\/\/www.startingstrengthgyms.com\/become-a-coach.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Shop for apparel:* https:\/\/store.startingstrengthgyms.com?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral #startingstrengthgyms #startingstrength #strengthtraining #fitness\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:640px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Welcome to Episode 1 of the Stronger is Better Podcast, brought to you by Starting Strength Gyms and hosted by Nick Delgadillo. <\/p>\n\n\n\n<p>In this kickoff episode, Nick lays out a comprehensive roadmap for barbell programming \u2014 from the simple and powerful Novice Linear Progression all the way to advanced programming strategies used by experienced lifters and coaches. <\/p>\n\n\n\n<p>You\u2019ll 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. <\/p>\n\n\n\n<p><strong>This episode includes: <\/strong><\/p>\n\n\n\n<p>\u2022 Key programming concepts and first principles <\/p>\n\n\n\n<p>\u2022 How to measure progress intelligently <\/p>\n\n\n\n<p>\u2022 The truth about volume and the value of heavy singles <\/p>\n\n\n\n<p>\u2022 A sample 4-day advanced training split <\/p>\n\n\n\n<p>\u2022 Influences from Starting Strength, Practical Programming, and Conjugate-style templates <\/p>\n\n\n\n<p>\ud83d\udcd8 <strong>Referenced Resources: <\/strong><\/p>\n\n\n\n<p>\u2022 Starting Strength Books: https:\/\/startingstrength.com\/get-started\/equipment \u2022 Baker Barbell: https:\/\/www.andybaker.com\/blog\/ <\/p>\n\n\n\n<p>\ud83c\udfa7 <strong>Have a question or topic suggestion?<\/strong> Email us at podcast@ssgyms.com<\/p>\n\n\n\n<div id='buzzsprout-large-player'><\/div><script type='text\/javascript' charset='utf-8' src='https:\/\/www.buzzsprout.com\/2470340.js?container_id=buzzsprout-large-player&#038;player=large'><\/script>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 \u2014 from the simple and powerful Novice Linear Progression all the way to advanced programming strategies used by experienced lifters [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[10],"class_list":["post-127","post","type-post","status-publish","format-video","hentry","category-podcast","tag-stronger-is-better","post_format-post-format-video"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":137,"url":"https:\/\/www.startingstrengthgyms.com\/library\/programming-the-overhead-press-novice-to-advanced\/","url_meta":{"origin":127,"position":0},"title":"Programming the Overhead Press &#8211; Novice to Advanced","author":"Nick Delgadillo","date":"May 14, 2025","format":false,"excerpt":"One of the most common questions that people have about programming revolves around doing and improving strength in the overhead press. In this episode of the Stronger is Better Podcast, Nick goes deep on the press, why it's good for you, and how to program it long term. https:\/\/youtu.be\/vzUc7QNO_ME?si=9Qth1EmVX-tSzc5t Programming\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/vzUc7QNO_ME\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":249,"url":"https:\/\/www.startingstrengthgyms.com\/library\/stop-screwing-up-your-novice-linear-progression-stronger-is-better-podcast-12\/","url_meta":{"origin":127,"position":1},"title":"Stop Screwing up your Novice Linear Progression | Stronger is Better Podcast #12","author":"Bre Acosta","date":"September 15, 2025","format":false,"excerpt":"https:\/\/youtu.be\/3yI6sMwziK8 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). 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James shares how barbell training prepared him physically and\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/IvKT0M6dgLg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":211,"url":"https:\/\/www.startingstrengthgyms.com\/library\/golf-performance-and-barbell-training-with-mckenna-murphy-stronger-is-better-podcast-8\/","url_meta":{"origin":127,"position":3},"title":"Golf Performance and Barbell Training with McKenna Murphy | Stronger is Better Podcast #8","author":"Bre Acosta","date":"July 21, 2025","format":false,"excerpt":"https:\/\/youtu.be\/fnkxqufYPug 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\u2019s golf performance. From winning the U.S. Kids Teen World Championship to\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/fnkxqufYPug\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":163,"url":"https:\/\/www.startingstrengthgyms.com\/library\/goals-and-balance-a-womans-perspective-with-erin-spiva-stronger-is-better-podcast-4\/","url_meta":{"origin":127,"position":4},"title":"Goals and Balance &#8211; A Woman\u2019s Perspective with Erin Spiva | Stronger Is Better Podcast #4","author":"Bre Acosta","date":"June 2, 2025","format":false,"excerpt":"https:\/\/youtu.be\/81ETP8lPOu0 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. 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Or if you've been training for a while, you may be wondering how you stack up or whether you are \"strong enough.\" https:\/\/youtu.be\/KL_3nx307qg In Episode 2 of the\u00a0Stronger Is Better\u00a0podcast, Nick Delgadillo breaks down strength standards into three categories:\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/KL_3nx307qg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/posts\/127","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/comments?post=127"}],"version-history":[{"count":4,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/posts\/127\/revisions"}],"predecessor-version":[{"id":136,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/posts\/127\/revisions\/136"}],"wp:attachment":[{"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/media?parent=127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/categories?post=127"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/tags?post=127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}