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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.

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🔗 Brought to you by https://www.startingstrengthgyms.com

🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify

📩 Send feedback or questions to: podcast@ssgyms.com

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

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 podcast@ssgyms.com

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

Host and Starting Strength Coach Nick Delgadillo welcomes you to the Stronger is Better Podcast, a show where we'll take a look at how doing hard things has positive carryover to health, fitness, business, and relationships.