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  • Getting Back into Lifting: How to Rebuild Strength After Time Off

    Getting Back into Lifting: How to Rebuild Strength After Time Off
    2025/09/16

    Taking a break from lifting can feel like you’ve lost it all—but most lifters bounce back faster than they expect. In this episode of Strength With Purpose, Niki Sims and Andrew Jackson share the exact steps for getting back into lifting without overdoing it or losing motivation. Whether you’ve been away for a couple of weeks or more than six months, you’ll learn how to adjust your training, reframe your mindset, and rebuild consistency for long-term success.

    What You’ll Learn in This Episode:

    • Why getting back into lifting feels harder than it is—and how to make the first step easier

    • The key differences between a short layoff (2–4 weeks) and a long layoff (3–6 months)

    • How to ease back into training without excessive soreness or injury risk

    • The “runway” approach to comebacks that keeps you training consistently

    • Why comparing your comeback to your lifetime PRs can slow your progress

    • Simple programming adjustments for a faster return to strength and muscle

    Why Listen:
    If you’ve been waiting for the perfect moment to get back in the gym, this episode is your sign. You’ll leave with a practical plan, a mindset shift that sticks, and the confidence to start training again—stronger and smarter.

    PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

    Connect with the hosts
    • Niki on Instagram
    • Andrew on Instagram
    Connect with the show
    • Barbell Logic on Instagram
    • Podcast Webpage
    • Barbell Logic on Facebook
    • Or email podcast@barbell-logic.com
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    20 分
  • How to Grow Your Glutes: Proven Exercises for Strength, Size & Shape

    How to Grow Your Glutes: Proven Exercises for Strength, Size & Shape
    2025/09/09

    In this episode of Strength With Purpose: Goals-Driven Training & Exercise, Niki Sims and Andrew Jackson unpack everything you need to know about how to grow your glutes. From hip thrust mechanics to Bulgarian split squats, glute kickbacks, and programming principles, this episode gives you practical strategies to get stronger, look better, and train smarter.

    The hosts also share real-world coaching experiences, explore accessory work for glute isolation, and provide insights on balancing calorie surpluses, deficits, and recovery for optimal growth. Whether your goal is performance, aesthetics, or longevity, this episode has actionable tips to take your training to the next level.

    ⏱️ Timestamps:
    0:00 – Intro & fun banter
    1:20 – Training goals & fitness myths
    5:01 – Weighted vests: benefits & limitations
    9:38 – How to grow your glutes: the real focus
    12:28 – Why the hip thrust works so well
    17:03 – Accessory lifts that deliver results
    20:48 – Back extensions & glute targeting
    23:36 – Programming for glute growth
    26:27 – Balancing fatigue, strength, and hypertrophy
    29:59 – Nutrition and realistic body composition goals
    32:54 – Outro & final thoughts

    🔗 Key Topics:

    • How to grow your glutes without wasting time

    • Hip thrust biomechanics and setup tips

    • Best accessory lifts for glute development

    • Programming strategies for hypertrophy and strength

    • Balancing calorie intake, deficits, and physique goals

    📢 Hashtags:
    #GluteTraining #StrengthTraining #Hypertrophy #FitnessPodcast #HowToGrowYourGlutes

    PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

    Connect with the hosts
    • Niki on Instagram
    • Andrew on Instagram
    Connect with the show
    • Barbell Logic on Instagram
    • Podcast Webpage
    • Barbell Logic on Facebook
    • Or email podcast@barbell-logic.com
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    29 分
  • How to Get Stronger and Lose Weight: Live Coaching Q&A

    How to Get Stronger and Lose Weight: Live Coaching Q&A
    2025/09/02

    In this live Q&A, we unpack one of the most challenging fitness goals: how to get stronger and lose weight at the same time. You’ll hear practical advice on balancing training, diet, and recovery while cutting fat without losing hard-earned muscle. From nutrition strategies to lifestyle and mindset, this episode is designed for lifters who train for strength, health, longevity, and everyday quality of life.

    ✅ What You’ll Learn

    • How to combine fat loss and strength goals sustainably

    • Key nutrition strategies: protein intake, carb timing, and realistic deficits

    • Training adjustments that preserve muscle while leaning out

    • Why sleep, stress, and recovery are as important as sets and reps

    • Mindset principles that keep lifters consistent long-term

    ⏱️ Timestamps
    00:00 – Intro & Q&A kickoff
    03:15 – How to get stronger and lose weight (overview)
    08:30 – Nutrition priorities for fat loss and strength
    14:20 – Smart training adjustments when dieting
    21:00 – Balancing hypertrophy and strength goals
    26:45 – The role of sleep, stress, and recovery
    34:00 – Real-world Q&A: cardio, timelines, and expectations
    40:15 – Key takeaways for everyday lifters

    🔖 Hashtags (Podcast App Optimized)
    #HowToGetStrongerAndLoseWeight #StrengthTraining #FatLossForLifters #StrengthWithPurpose #HealthAndLongevity #FitnessPodcast #BarbellLogic #StrengthForLife

    PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

    Connect with the hosts
    • Niki on Instagram
    • Andrew on Instagram
    Connect with the show
    • Barbell Logic on Instagram
    • Podcast Webpage
    • Barbell Logic on Facebook
    • Or email podcast@barbell-logic.com
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    56 分
  • Ready to Compete? How to Train, Peak, and Dominate a Lifting Meet

    Ready to Compete? How to Train, Peak, and Dominate a Lifting Meet
    2025/08/26
    Ready to compete? In this episode of our Strength With Purpose series, Barbell Logic coaches Niki Sims and Andrew Jackson break down how to train and prepare for a powerlifting meet—from setting your timeline and peaking properly to managing stress, rules, travel, and equipment. You’ll learn how meet prep differs from general strength training, how to avoid common first-time mistakes, and how to approach meet day with clarity and confidence. Whether you're chasing a PR or simply want to step on the platform, this episode is packed with actionable coaching advice for lifters who care about health, strength, longevity, and competing with purpose. ✅ What You’ll Learn How to shift from general strength training to powerlifting competition prep Ideal meet prep timelines (why 6 months is best—but 6 weeks can work) How to peak and taper each lift for maximum results What to expect from rules, weigh-ins, and meet-day logistics How to manage life stress, travel, and realistic expectations The role of strategy, openers, handlers, and pacing on meet day ⏱️ Timestamps 00:00 – Intro: caffeine-free Squirt, dead rats, and deadlifts 02:30 – Ready to compete? Why competition training is different 04:00 – Ideal meet prep timelines: 6 months, 6 weeks, or 6 days 08:00 – Peaking and tapering: testing what works for you 11:00 – Niki’s meet prep: chasing PRs, real-life planning, and equipment updates 16:00 – Weight class strategy: to cut or not to cut? 20:00 – The importance of heavy singles in competition prep 24:00 – Managing fatigue, volume, and travel while training 30:00 – Meet day 101: weigh-ins, warmups, and avoiding burnout 34:00 – Powerlifting vs. weightlifting meet formats explained 37:00 – Attempt selection strategies: 9-for-9 or PR-focused? 39:00 – Final thoughts and where to get coaching help 🧭 Ready to Compete? Begin with the Platform in Mind If you’re ready to compete, the first thing to change is your mindset. Training for a competition isn’t just lifting—it’s lifting with a deadline, under pressure, and by the rules. Lifters who thrive on the platform know that every part of training—from volume and intensity to rest and nutrition—starts to serve one date: meet day. Whether you're still running linear progression or already an intermediate lifter, your training will need to evolve. You’ll shift toward heavier singles, greater specificity, and timed peaks. This episode outlines exactly how and when that shift should happen. 🕰️ The Power of a 6-Month Prep Window Niki and Andrew both agree: six months is the sweet spot for powerlifting prep. This longer runway allows lifters to test peaking strategies, experiment with taper timelines, and handle unexpected life events without derailing progress. But not everyone has six months. So what then? If you're just a few weeks out, don’t panic. You can still prepare—but you’ll need to prioritize heavy singles, reduce volume carefully, and avoid overreaching. Lifters often underestimate how long it takes to recover from stress and fatigue, especially with the deadlift. Learning what your body needs is part of the journey. 🛠️ Equipment, Rules, and Platform Psychology Meet day isn’t the same as gym day. From calibrated plates that feel heavier to pause benches and strict command timing, the competition platform demands precision. Practicing those standards ahead of time is essential. You’ll also need to adjust mentally. Lifters often forget that judges are watching every move. You’ll be lifting in a singlet, in front of a crowd, following a cadence you don’t control. That pressure is real—but manageable—with preparation. Niki shares her own prep experience, from choosing gear to learning the rulebook to re-learning how to lift for a judged audience. ✈️ When Real Life Doesn’t Care About Your Meet Let’s be real: most lifters have jobs, families, and stress that don’t disappear during meet prep. Niki’s own prep includes four major trips—including one during peak week. So how do you keep training? By staying flexible. You don’t need perfection to make progress. Plan around travel. Prioritize sleep. Adjust volume where needed. If you’re in a stressful phase of life, it's okay to shift timelines. The point of training with purpose isn’t to chase flawless execution—it’s to pursue meaningful strength in the midst of real life. 🎯 Meet Day Strategy & Performance The biggest mistake new lifters make? Thinking they’ll just “figure it out” on meet day. From weigh-ins and warmups to food, rest, and timing—there’s a lot to manage. And you can’t just lift when you feel good. You lift when the platform calls your name. That’s why attempt selection and pacing matter. Do you want to go 9-for-9? Hit a lifetime PR? Treat your opener as your last warm-up? Each strategy has trade-offs. A good handler or coach can help. So can a solid plan built around realistic ...
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    40 分
  • From Pool to Peaks: How to Adapt Strength Training for Any Goal

    From Pool to Peaks: How to Adapt Strength Training for Any Goal
    2025/08/19

    Your training should match your goals — but what happens when those goals go beyond PRs? In this episode of Beast Over Burden, we show you how to adapt strength training for any goal, whether that means balancing swim workouts with barbell lifts, building knee resilience for high-altitude hunting, or nailing the StrongFirst kettlebell snatch test.

    Through three in-depth case studies, you’ll hear exactly how we adjusted programming to fit real-life demands:

    • Reducing gym volume for a competitive swimmer in peak season

    • Using high-bar squats, pause squats, and rucking to prepare a hunter for steep terrain

    • Prioritizing kettlebell snatch work without sacrificing barbell strength

    We cover how to use the SAID Principle to match your training to your outcome, what to change in your volume and intensity when another sport takes priority, and how to manage recovery so you can perform when it matters most.

    Whether you lift for performance, adventure, or everyday life, you’ll walk away knowing how to adapt strength training for any goal without losing the muscle, strength, and motivation you’ve worked hard to build.

    PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

    Connect with the hosts
    • Niki on Instagram
    • Andrew on Instagram
    Connect with the show
    • Barbell Logic on Instagram
    • Podcast Webpage
    • Barbell Logic on Facebook
    • Or email podcast@barbell-logic.com
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    32 分
  • How to Train When Life Hits the Fan (Literally): Diarrhea, Stress & Other Disasters

    How to Train When Life Hits the Fan (Literally): Diarrhea, Stress & Other Disasters
    2025/08/12

    What do you do when real life punches your training plan in the gut—literally? In this final episode of the Training Oh No’s series, coaches Niki Sims and Andrew Jackson talk through some of the most awkward and frustrating interruptions lifters face: getting sick, diarrhea mid-session, travel, emotional stress, and total routine breakdowns.

    You’ll learn practical ways to handle training when you're sick, stressed, or just overwhelmed by life. They cover how to adjust (or skip) workouts without guilt, how to bounce back smarter, and how to keep a long-term mindset even when short-term chaos hits.

    Whether you lift for longevity, health, hypertrophy, or sanity—this episode helps you train smarter when things go sideways.

    🧠 KEY TAKEAWAYS

    • What to do when illness (like stomach issues) strikes mid-training

    • Why skipping a workout doesn’t equal failure

    • How to adjust your mindset and goals when life gets messy

    • Training strategies during travel, stress, or emotional overload

    • When lifting helps your mental health—and when it doesn’t

    ⏱️ TIMESTAMPS

    🟢 0:00 – Intro & overview of life-disrupting training problems
    💩 1:24 – “So, I had diarrhea…”: Training and stomach issues
    🧠 6:42 – Illness, mental health, and knowing when to rest
    🧳 11:08 – Travel, stress, and life throwing off your routine
    🏋️ 15:52 – Can you still train when you’re a mess?
    🛑 19:01 – Emotional stress vs. physical stress
    🌀 23:28 – Rethinking consistency: Grace over guilt
    🚀 26:48 – Final thoughts: Ending the Training Oh No’s series

    🔖 HASHTAGS

    #StrengthTraining #TrainingProblems #FitnessForLife #TrainSmart #LifeHappens #FitnessOver40 #RealLifeLifting #BarbellTraining #WorkoutInterruptions #DiarrheaAndDumbbells

    PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

    Connect with the hosts
    • Niki on Instagram
    • Andrew on Instagram
    Connect with the show
    • Barbell Logic on Instagram
    • Podcast Webpage
    • Barbell Logic on Facebook
    • Or email podcast@barbell-logic.com
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    22 分
  • Metrics Are Killing Your Motivation: How to Reclaim Your Drive

    Metrics Are Killing Your Motivation: How to Reclaim Your Drive
    2025/08/05
    ❗ Metrics Are Killing Your Motivation—Here's Why

    We all want to believe more data leads to better results. But the opposite is often true: metrics can make us feel like we’re failing, especially when the numbers don’t reflect how hard we’re working. This episode explores how performance tracking—meant to support your progress—can undermine motivation by tying identity and emotions to outcomes.

    💬 KEY TAKEAWAYS

    • Metrics are killing your motivation when they shift from tool to tyrant.

    • Emotional reactions to data are not objective truth.

    • The real power lies in your interpretation and behavior—not the numbers.

    • A coach can help reframe the story when you're stuck in a data loop.

    • Keep training, stay curious, and stop letting your spreadsheet run your life.

    🔖 HASHTAGS

    #MetricsAreKillingYourMotivation #TrainingMindset #LiftingMotivation #StrengthTrainingTips #BarbellLogic #TrainingOhNos #BeastOverBurden #CoachingForLifters

    PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

    Connect with the hosts
    • Niki on Instagram
    • Andrew on Instagram
    Connect with the show
    • Barbell Logic on Instagram
    • Podcast Webpage
    • Barbell Logic on Facebook
    • Or email podcast@barbell-logic.com
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    33 分
  • Training Hard But Not Seeing Results? Here’s What You’re Missing

    Training Hard But Not Seeing Results? Here’s What You’re Missing
    2025/07/29

    Training hard but not seeing results? You might be missing the real reasons your progress is stalled. In this episode of Beast Over Burden, Niki and Andrew break down how inconsistent sleep, stress, and misaligned habits are secretly holding lifters back—and how to get back on track.

    📘 What You’ll Learn

    • Why you might be training hard but not seeing results—and what to check first

    • How intermittent stress, travel, and sleep impact your progress more than you think

    • When to change your program—and when to leave it alone

    • The ripple effects of sleep and nutrition on body composition, energy, and motivation

    • How coaching helps lifters reframe expectations and stop self-sabotage

    ⏱️ Timestamps

    0:00 – Intro & the “Oh No” moment
    2:00 – Realizing you're not getting the results you expected
    6:00 – The gap between what you want and what you’re doing
    10:00 – Why lifestyle clarity matters more than outcome goals
    13:30 – Consistency vs. intensity: the weekend trap
    16:00 – Sleep as the hidden driver of progress
    20:30 – How one cheeseburger ruins your weekly deficit
    25:00 – Deep sleep, stress, and late-night decisions
    30:00 – When to actually blame your program
    33:00 – Why coaching helps you see the full picture
    38:00 – Final thoughts: Recalibrate, don’t quit

    🔖 Hashtags

    #StrengthTraining #TrainingPlateau #FitnessPodcast #SleepAndRecovery #BarbellLogic #TrainingOhNos #NotSeeingResults #Hypertrophy #FitnessConsistency #LiftingForLife

    PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

    Connect with the hosts
    • Niki on Instagram
    • Andrew on Instagram
    Connect with the show
    • Barbell Logic on Instagram
    • Podcast Webpage
    • Barbell Logic on Facebook
    • Or email podcast@barbell-logic.com
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    37 分