Training articles, programming notes, nutrition pieces, and archive posts from Andy Baker. https://www.andybaker.com/blog/ en-us It's often said that Forearms & Calves are all "genetics." https://www.andybaker.com/calves-forearms-all-genetics-or-train-them/ https://www.andybaker.com/calves-forearms-all-genetics-or-train-them/ Mon, 08 Sep 2025 00:00:00 GMT In Conjugate Style programming, when we talk about "Max Effort" work, we're almost always referencing heavy singles. https://www.andybaker.com/when-not-to-do-max-effort-on-max-effort-day/ https://www.andybaker.com/when-not-to-do-max-effort-on-max-effort-day/ Mon, 01 Sep 2025 00:00:00 GMT Nobody ever really has any issues or complaints when it comes to upper body assistance work. https://www.andybaker.com/lower-body-work-on-the-conjugate-program/ https://www.andybaker.com/lower-body-work-on-the-conjugate-program/ Mon, 25 Aug 2025 00:00:00 GMT Working with a client right now on a Squat, Bench, and Deadlift program..... https://www.andybaker.com/sometimes-less-is-more-a-programming-lesson/ https://www.andybaker.com/sometimes-less-is-more-a-programming-lesson/ Sun, 13 Apr 2025 00:00:00 GMT There is no such thing as the "perfect program." https://www.andybaker.com/2-pros-2-cons-of-push-pull-legs-routines/ https://www.andybaker.com/2-pros-2-cons-of-push-pull-legs-routines/ Mon, 24 Mar 2025 00:00:00 GMT Writing diet articles is tricky because there truly is no one size fits all approach that works equally well for everyone. https://www.andybaker.com/simple-healthy-diet-for-recomp-or-maintenance/ https://www.andybaker.com/simple-healthy-diet-for-recomp-or-maintenance/ Mon, 25 Nov 2024 00:00:00 GMT Got asked a great question on my Forum today about using the approach of "one all out set" for hypertrophy purposes. https://www.andybaker.com/when-is-one-all-out-set-enough/ https://www.andybaker.com/when-is-one-all-out-set-enough/ Tue, 16 Jul 2024 00:00:00 GMT This article was copy and pasted from my Private Forum for members of my online coaching group. Reposting it here for all to see.....Andy https://www.andybaker.com/coming-back-after-a-long-lay-off/ https://www.andybaker.com/coming-back-after-a-long-lay-off/ Fri, 28 Jun 2024 00:00:00 GMT We all know people who are all "show" and no "go", right? https://www.andybaker.com/bodybuilding-work-for-athletes-useful-or-useless/ https://www.andybaker.com/bodybuilding-work-for-athletes-useful-or-useless/ Thu, 06 Jun 2024 00:00:00 GMT What's the key to progressing your strength under the bar? https://www.andybaker.com/an-important-programming-rule/ https://www.andybaker.com/an-important-programming-rule/ Mon, 25 Sep 2023 00:00:00 GMT Because the Conjugate Program allows you to do everything under the Sun (in theory) then a perception is often created that you NEED to do everything under… https://www.andybaker.com/conjugate-programming-in-a-garage-gym/ https://www.andybaker.com/conjugate-programming-in-a-garage-gym/ Mon, 18 Sep 2023 00:00:00 GMT Got a great question this morning from one of my clients regarding "The Pump" and its importance to muscle growth. https://www.andybaker.com/how-important-is-the-pump-for-muscle-growth/ https://www.andybaker.com/how-important-is-the-pump-for-muscle-growth/ Mon, 11 Sep 2023 00:00:00 GMT Nothing is quite as frustrating as getting pinned in the rack by a heavy squat. https://www.andybaker.com/sticking-points-in-your-lifts-probably-not/ https://www.andybaker.com/sticking-points-in-your-lifts-probably-not/ Sat, 02 Sep 2023 00:00:00 GMT Bill Starr was right about a lot of things. https://www.andybaker.com/bill-starr-was-right-about-this/ https://www.andybaker.com/bill-starr-was-right-about-this/ Mon, 28 Aug 2023 00:00:00 GMT As a beginner, I can't really make the case for having 2 distinctly different leg sessions per week. As an intermediate or advanced lifter I definitely can. https://www.andybaker.com/splitting-up-your-leg-training-days-how-why-when/ https://www.andybaker.com/splitting-up-your-leg-training-days-how-why-when/ Mon, 14 Aug 2023 00:00:00 GMT How do I ____________ after 40 is probably one of the most common questions that I get. https://www.andybaker.com/volume-work-for-older-lifters-3-tips-for-better-recovery/ https://www.andybaker.com/volume-work-for-older-lifters-3-tips-for-better-recovery/ Mon, 07 Aug 2023 00:00:00 GMT I'll leave out generic "individual differences" for the time being. https://www.andybaker.com/why-some-people-grow-on-low-volume-training/ https://www.andybaker.com/why-some-people-grow-on-low-volume-training/ Mon, 01 May 2023 00:00:00 GMT For those of you who have been following my work for the past several years, you know I'm a big fan of DoggCrapp Training. https://www.andybaker.com/when-where-to-use-dc-rest-pause-sets/ https://www.andybaker.com/when-where-to-use-dc-rest-pause-sets/ Mon, 20 Mar 2023 00:00:00 GMT As we said in Practical Programming for Strength Training - " the best assistance exercises are those that mimic that parent lift in both performance and… https://www.andybaker.com/3-non-deadlift-variations-to-improve-your-deadlift/ https://www.andybaker.com/3-non-deadlift-variations-to-improve-your-deadlift/ Sun, 12 Mar 2023 00:00:00 GMT (This article was originally an email sent to my mailing list on 3/9/23. Sign up on the homepage to be added to my mailing list). https://www.andybaker.com/one-of-my-favorite-fat-loss-programs/ https://www.andybaker.com/one-of-my-favorite-fat-loss-programs/ Thu, 09 Mar 2023 00:00:00 GMT ( The following was originally an email sent out to my subscribers on 3/6/23. If you aren't on the mailing list, you can join by filling out request form… https://www.andybaker.com/periodization-for-hypertrophy-programming/ https://www.andybaker.com/periodization-for-hypertrophy-programming/ Mon, 06 Mar 2023 00:00:00 GMT Before you get started reading this email in its entirety it might be a good idea to read this (or read it later, but it's still a good idea to read it): https://www.andybaker.com/a-very-simple-2-set-deadlift-progression/ https://www.andybaker.com/a-very-simple-2-set-deadlift-progression/ Mon, 27 Feb 2023 00:00:00 GMT The following was originally an email broadcast sent out to my exclusive mailing list. If you aren't on the list you are missing out on a lot of free… https://www.andybaker.com/standarize-these-two-things-in-your-training-program/ https://www.andybaker.com/standarize-these-two-things-in-your-training-program/ Sat, 18 Feb 2023 00:00:00 GMT This mini-article was originally an email sent out to my mailing list. To join the mailing list for FREE weekly tips delivered to your inbox, sign up with… https://www.andybaker.com/why-conjugate-is-king-for-auto-regulation/ https://www.andybaker.com/why-conjugate-is-king-for-auto-regulation/ Mon, 05 Dec 2022 00:00:00 GMT *This mini-article was originally an email to my mailing list. For free content that might not make it to the blog or social media, please subscribe to my… https://www.andybaker.com/body-feeling-beat-up-burnt-out-what-to-adjust/ https://www.andybaker.com/body-feeling-beat-up-burnt-out-what-to-adjust/ Mon, 28 Nov 2022 00:00:00 GMT Probably one of the more common injury questions I get...... https://www.andybaker.com/biceps-pain-while-benching-quick-fix-guide/ https://www.andybaker.com/biceps-pain-while-benching-quick-fix-guide/ Fri, 25 Nov 2022 00:00:00 GMT Sometimes you just need more volume to progress a lift. https://www.andybaker.com/5-tips-on-volume-work-for-deadlifts/ https://www.andybaker.com/5-tips-on-volume-work-for-deadlifts/ Mon, 14 Nov 2022 00:00:00 GMT **This article was originally the content of an email I sent out to my subscriber list. If you are not currently a subscriber to my email list you might be… https://www.andybaker.com/5-more-sport-specific-moves-for-bjj-part-2/ https://www.andybaker.com/5-more-sport-specific-moves-for-bjj-part-2/ Thu, 03 Nov 2022 00:00:00 GMT **This article was originally the content of an email I sent out to my subscriber list. If you are not currently a subscriber to my email list you might be… https://www.andybaker.com/5-sport-specific-moves-for-bjj/ https://www.andybaker.com/5-sport-specific-moves-for-bjj/ Mon, 31 Oct 2022 00:00:00 GMT Part of balancing training with real life is learning how to manage training after a layoff. https://www.andybaker.com/how-to-train-after-a-long-layoff/ https://www.andybaker.com/how-to-train-after-a-long-layoff/ Mon, 03 Oct 2022 00:00:00 GMT Before you read this short article, abandon your binary black and white thinking. https://www.andybaker.com/why-sets-x-reps-is-an-incomplete-measure-of-training-volume/ https://www.andybaker.com/why-sets-x-reps-is-an-incomplete-measure-of-training-volume/ Thu, 15 Sep 2022 00:00:00 GMT In Part 1, we went over a few key points regarding the weight training side of things, while following a cut. https://www.andybaker.com/4-tips-to-make-training-while-cutting-more-effective-part-2/ https://www.andybaker.com/4-tips-to-make-training-while-cutting-more-effective-part-2/ Mon, 16 May 2022 00:00:00 GMT This is a big big topic. And one I get asked about ALL the time. I've addressed a few of these issues/items before, but I thought "What the… https://www.andybaker.com/4-tips-to-make-training-while-cutting-more-effective-part-1/ https://www.andybaker.com/4-tips-to-make-training-while-cutting-more-effective-part-1/ Mon, 09 May 2022 00:00:00 GMT This is one of those articles I should have written about 10 years ago. https://www.andybaker.com/what-type-of-cardio-should-you-do/ https://www.andybaker.com/what-type-of-cardio-should-you-do/ Tue, 01 Mar 2022 00:00:00 GMT After lower back and shoulder issues, I'd say that "elbows" definitely round out the "Big 3" of annoying joints that affect our training. https://www.andybaker.com/elbow-pains-killing-your-gains-12-helpful-tips/ https://www.andybaker.com/elbow-pains-killing-your-gains-12-helpful-tips/ Fri, 18 Feb 2022 00:00:00 GMT I get a lot of emails and social media messages every week asking something along the lines of "Which of your programs is right for me?" https://www.andybaker.com/which-program-is-right-for-you-2/ https://www.andybaker.com/which-program-is-right-for-you-2/ Sat, 05 Feb 2022 00:00:00 GMT When I started my quest for more quad development a couple of years ago, the first thing I did was expand my exercise selection. As primarily a low-bar… https://www.andybaker.com/why-i-like-paused-high-bar-squats-for-quad-hypertrophy/ https://www.andybaker.com/why-i-like-paused-high-bar-squats-for-quad-hypertrophy/ Wed, 15 Dec 2021 00:00:00 GMT The pre-exhaust technique is something I've grown fond of over the last year or so. Yes, yes, I know there has always been a lot of debate around this… https://www.andybaker.com/when-to-use-pre-exhaust-training/ https://www.andybaker.com/when-to-use-pre-exhaust-training/ Mon, 13 Dec 2021 00:00:00 GMT This is a question that actually comes up quite a bit with my clients. I think for many lifters (both young and old) there is a natural appeal to sprinting… https://www.andybaker.com/should-older-guys-run-sprints-for-conditioning/ https://www.andybaker.com/should-older-guys-run-sprints-for-conditioning/ Mon, 13 Sep 2021 00:00:00 GMT Before I start this brief article - let me throw out the standard pre-emptive caveat/disclaimer/whatever you want to call it. This is not an article about… https://www.andybaker.com/building-bigger-quads-without-heavy-squats/ https://www.andybaker.com/building-bigger-quads-without-heavy-squats/ Wed, 28 Jul 2021 00:00:00 GMT My hope is that in this article I can help to simplify what seems like a very complex topic to many athletes and coaches. https://www.andybaker.com/building-training-volume-for-the-advanced-strength-athlete/ https://www.andybaker.com/building-training-volume-for-the-advanced-strength-athlete/ Wed, 28 Apr 2021 00:00:00 GMT If you've been following any of my training over the last few years, many of you have noticed the incorporation of a technique called a Rest-Pause Set. https://www.andybaker.com/rest-pause-sets-more-muscle-in-less-time/ https://www.andybaker.com/rest-pause-sets-more-muscle-in-less-time/ Wed, 21 Apr 2021 00:00:00 GMT This is an important article I wish I had written a long time ago. https://www.andybaker.com/the-unique-advantage-of-an-exercise/ https://www.andybaker.com/the-unique-advantage-of-an-exercise/ Wed, 10 Mar 2021 00:00:00 GMT In order to ease what is your no doubt burning curiosity to this somewhat click-baity title......the answer is yes....probably. https://www.andybaker.com/should-you-box-squat/ https://www.andybaker.com/should-you-box-squat/ Mon, 14 Dec 2020 00:00:00 GMT One of the biggest struggles people have when designing their own Conjugate / Westside based training program is - What movements should I choose for my… https://www.andybaker.com/choosing-max-effort-movements-what-matters/ https://www.andybaker.com/choosing-max-effort-movements-what-matters/ Mon, 16 Nov 2020 00:00:00 GMT If you have followed my KSC Method for Power-Building before you know that it breaks down into 5 different workouts. https://www.andybaker.com/power-building-program-breakdown-deadlift-hamstring-day/ https://www.andybaker.com/power-building-program-breakdown-deadlift-hamstring-day/ Tue, 28 Jul 2020 00:00:00 GMT Somewhere between the super simple 3-day per week full body routine, and a highly detailed advanced bodybuilding split - lies an intermediate approach to… https://www.andybaker.com/simple-template-for-upper-body-training/ https://www.andybaker.com/simple-template-for-upper-body-training/ Tue, 30 Jun 2020 00:00:00 GMT Not all programming strategies are complicated. https://www.andybaker.com/top-set-back-off-set-programming/ https://www.andybaker.com/top-set-back-off-set-programming/ Mon, 18 May 2020 00:00:00 GMT In the late intermediate stages of training maintaining a somewhat high training volume is critically important for the strength athlete. https://www.andybaker.com/a-framework-for-progressing-volume/ https://www.andybaker.com/a-framework-for-progressing-volume/ Wed, 08 Apr 2020 00:00:00 GMT So in the last several articles we've focused a lot on how to program the conjugate method as it traditionally is used....for power lifting. Meaning focus… https://www.andybaker.com/conjugate-programming-for-strongman/ https://www.andybaker.com/conjugate-programming-for-strongman/ Thu, 02 Apr 2020 00:00:00 GMT