Articles.
Training articles, programming notes, nutrition pieces, and archive posts from Andy Baker.
Pause Squat vs Pin Squat vs Box Squat
As part of my power building program as well as my basic barbell program, at my gym and in my online coaching group I have my members do a lot of each of…
Frequency & The Power-Building Split
For those of you that follow my Power Building routine, or at least my writings on power building type training, you know that I've come to favor a 5-day…
Bringing Up Your Bench Press (Frequency, Intensity, Volume, Exercise Selection)
Yes, yes, I know another "How to Bench Press More!" article. Add it to the thousands already floating around the internet in 2019 - some beneficial, many…
Great Advice on Assistance Work
This past weekend I went to a local power lifting meet - strictly as a spectator, for the first time in many years. But the opportunity to watch James…
4 Day Split for Hypertrophy
For those of you who have already picked up my power building program, you already know the basic principles I adhere too when designing a hypertrophy…
Programming Stiff Leg Deads & Barbell Rows (a simple strategy)
Two exercises I love programming for my clients are Stiff Leg Deadlifts and Barbell Rows.
Case Study: Exploding Bench & Overhead Press Numbers on An Underweight Male
So this case study is not meant to be read as any sort of authoritative, declarative, or definitive statement on "Bench & Press Training for the…
4 Ways To Get More Consistent in 2019
You've heard it from me and others 1,001 times right? We love to get way back in the weeds as it pertains to the details of programming and training, but…
Why & How to "AMRAP" Effectively (4 Methods)
So most of us have come to know and use "AMRAP" as a pretty common acronym in the strength and conditioning world, but in case you don't know "AMRAP"…
Pulling for Speed: A 6-week Squat & Deadlift Cycle
If you aren't an Olympic Weightlifter, but you love using the Olympic lifts in your training, then I think you'll love this training program.
A Simple & Complete Guide to Conjugate / Westside Training
The Conjugate Method is a term and methodology made most popular by Louie Simmons, owner of the Westside Barbell Club and the creator of what has become…
Programming Assistance Work
We know there are 101 ways to effectively program our main lifts - the Squat, Bench, Deadlift, and Overhead Press. There is much confusion and much debate…
What Rep Range for Hypertrophy? (hint: all of them)
What is the meaning of life?
Why You Have Small Arms (and how to fix it)
I get asked about arm training a lot. The questions started really ramping up last year when I started to get somewhat regular with my YouTube videos and…
Monthly Programming - Two Steps Forward, One Step Back
One of the simplest ways to introduce a trainee to the concept of "advanced" programming is through the Two Steps Forward, One Step Back model.
Building a Simple Diet for Mass
We all know that to grow we need to eat. And if we want to grow a lot we need to get ourselves into a caloric surplus and we need to stay there. This is…
The Benefits of a Dedicated Back Day (why & how)
Introduction
What is a Rotating Linear Progression?
A rotating linear progression is a very very simple method to structure your training that has been around for many many decades. I'm certainly not taking…
Ever Miss Time in the Gym? (how to adjust training when you come back)
As a gym owner, strength coach, and personal trainer I simply have to deal with the fact that my clients are going to occasionally miss workouts. Sometimes…
Structuring 12-week Heavy-Light-Medium Programs
What Questions Does This Article Answer?
A Simple 6-week Overhead Press Program (Get Unstuck!!)
This is a program I've been using with clients for a number of years, but haven't written much about it.
Adding Assistance Work to The Four Day Texas Method
One of the more popular and workable basic barbell programs over the years is what is known as the 4-Day Texas Method.
3 Day Full Body vs Legs/Push/Pull
I get asked all the time about training splits. What's the best split for strength? Best split for hypertrophy? Should I train body parts or "movements?"
Building the Delts
A big powerful Overhead Press is one of the most admirable qualities of any lifter. There is just something fundamentally very cool and raw about a guy…