Writing diet articles is tricky because there truly is no one size fits all approach that works equally well for everyone. My hope is…
andybakerNovember 25, 2024
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 …
andybakerJune 28, 2024
We all know people who are all "show" and no "go", right? Right? Or do we? I mean - in my own dealings with 1,000s…
andybakerJune 6, 2024
What's the key to progressing your strength under the bar? Intensity or Volume? An age old debate that will never go away. Reality is that…
andybakerSeptember 25, 2023
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…
andybakerSeptember 18, 2023
Got a great question this morning from one of my clients regarding "The Pump" and its importance to muscle growth. His question was essentially -…
andybakerSeptember 11, 2023
Nothing is quite as frustrating as getting pinned in the rack by a heavy squat. Except for maybe getting pinned by a heavy bench and…
andybakerSeptember 2, 2023
Bill Starr was right about a lot of things. On paper, a lot of his ideas and programs look a little dated. And quite frankly,…
andybakerAugust 28, 2023
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…
andybakerAugust 14, 2023
How do I ____________ after 40 is probably one of the most common questions that I get. One of the areas of our training program…
andybakerAugust 7, 2023
I'll leave out generic "individual differences" for the time being. With any training variable there are always going to be individual differences in terms of…
andybakerMay 1, 2023
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. If…
andybakerMarch 20, 2023
As we said in Practical Programming for Strength Training - "the best assistance exercises are those that mimic that parent lift in both performance and load."…
andybakerMarch 12, 2023
(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).…
andybakerMarch 9, 2023
(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…
andybakerMarch 6, 2023
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…
andybakerFebruary 27, 2023
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…
andybakerFebruary 18, 2023
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,…
andybakerDecember 5, 2022
*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…
andybakerNovember 28, 2022
Probably one of the more common injury questions I get...... "Whenever I Bench Press I get pain and weakness in my Biceps." There are a…
andybakerNovember 25, 2022
Sometimes you just need more volume to progress a lift. But with the addition of training volume, success or failure is often predicated on the…
andybakerNovember 14, 2022
**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…
andybakerNovember 3, 2022
**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…
andybakerOctober 31, 2022
Part of balancing training with real life is learning how to manage training after a layoff. If you train long enough, you'll eventually have to…
andybakerOctober 3, 2022
Before you read this short article, abandon your binary black and white thinking. Notice the subject line of this email said an "incomplete" measure of…
andybakerSeptember 15, 2022
In Part 1, we went over a few key points regarding the weight training side of things, while following a cut. As a quick summary....…
andybakerMay 16, 2022
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…
andybakerMay 9, 2022
This is one of those articles I should have written about 10 years ago. Mainly it would have just saved me about 15,874 email exchanges…
andybakerMarch 1, 2022
After lower back and shoulder issues, I'd say that "elbows" definitely round out the "Big 3" of annoying joints that affect our training. If you…
andybakerFebruary 18, 2022
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…
andybakerFebruary 5, 2022
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…
andybakerDecember 15, 2021
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…
andybakerDecember 13, 2021
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…
andybakerSeptember 13, 2021
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…
andybakerJuly 28, 2021
My hope is that in this article I can help to simplify what seems like a very complex topic to many athletes and coaches. First,…
andybakerApril 28, 2021
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…
andybakerApril 21, 2021
This is an important article I wish I had written a long time ago. The topic is one of those things that seems so intuitively…
andybakerMarch 10, 2021
In order to ease what is your no doubt burning curiosity to this somewhat click-baity title......the answer is yes....probably. Box Squats used to be the…
andybakerDecember 14, 2020
One of the biggest struggles people have when designing their own Conjugate / Westside based training program is - What movements should I choose for…
andybakerNovember 16, 2020
If you have followed my KSC Method for Power-Building before you know that it breaks down into 5 different workouts. Two of those workouts are…
andybakerJuly 28, 2020
Somewhere between the super simple 3-day per week full body routine, and a highly detailed advanced bodybuilding split - lies an intermediate approach to hypertrophy…
andybakerJune 30, 2020
Not all programming strategies are complicated. Some are. This one is not. Over the past year or so I've really fallen in love with the…
andybakerMay 18, 2020
In the late intermediate stages of training maintaining a somewhat high training volume is critically important for the strength athlete. But how much does each…
andybakerApril 8, 2020
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…
andybakerApril 2, 2020
In the final installment of this series, we'll talk briefly about how to perform the Dynamic Effort Squat / Deadlift workout. There is a lot…
andybakerMarch 30, 2020
(As a review of the Conjugate Method see this video: Conjugate Programming Overview) For max effort squats and deadlifts, my preference is to alternate a…
andybakerMarch 27, 2020
In part 1 of this series we looked at how to set up a rotation of max effort exercises and an assistance protocol using just…
andybakerMarch 26, 2020
Conjugate Programming is generally associated with lots of equipment - specialty bars, bands, chains, all types of machines, etc. And while none of those things…
andybakerMarch 25, 2020
So lately I've been experimenting with a cool new protocol for performing assistance exercises. It's actually not new, I "borrowed" (i.e. stole) the idea from…
andybakerMarch 23, 2020
In Part 1 of this article we addressed two relatively "big picture" items that can influence your training volume. First, was the big item you…
andybakerMarch 4, 2020
Ah, the old volume discussion again. No other topic creates as much hand wringing and intense fervor in either direction as the volume debate. And…
andybakerMarch 2, 2020
There are many different ways to train the back and I've probably experimented with all of them over the years, both on myself and my…
andybakerFebruary 26, 2020
Growing the Back is a big challenge for many. Even among top bodybuilders, the back is one of the last body parts to really come…
andybakerFebruary 24, 2020
Without a doubt one of my more popular basic barbell strength programs is the Garage Gym Warrior Program It's simple and it has a multi-year…
andybakerFebruary 19, 2020
"How do I make this program work on a cut?" Honestly - if I never got asked that again, I'd be okay.....but alas, it's probably…
andybakerFebruary 17, 2020
Progression is the name of the game. More reps. More weight....that's what we're all after, right? Of course. The question always becomes - how do…
andybakerFebruary 12, 2020
For those of you who have been following my writing for many years you know I'm a big fan of the heavy-light-medium training system. I"ve…
andybakerJanuary 7, 2020
It's pretty rare that a week goes by where I don't get an email from somebody with a question about adding muscle mass. When you…
andybakerDecember 16, 2019
One of the biggest changes I've made to the way that I program over the last couple of years (and even more so in the…
andybakerDecember 9, 2019
One of the most common questions I get from clients/members doing one of my power-building programs is.... "My elbows are starting to hurt from these…
andybakerDecember 6, 2019
Before you get up in arms and think that I'm all of a sudden "anti-Squat/Bench/Dead"...take a breath. The purpose of the article today is simply…
andybakerNovember 13, 2019
Decided to write this today as a follow up to my last article which was just kind of a loose and incomplete summary about the…
andybakerAugust 14, 2019
There are a lot of things to like about the Conjugate Method. Over the last year or so I've really fallen in love with the…
andybakerAugust 12, 2019
If you want your arms to grow you gotta train your triceps. If you want your Bench to move, you gotta train your triceps. It's…
andybakerMay 29, 2019
In the spirit of not being OCD I’m gonna try and keep this article about being OCD short and to the point. This topic can…
andybakerMay 20, 2019
I wanted to give everyone a heads up that later this week I'll be offering 4 of my most popular training programs as a bundle…
andybakerApril 22, 2019
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…
andybakerApril 15, 2019
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…
andybakerMarch 4, 2019
Yes, yes, I know another "How to Bench Press More!" article. Add it to the thousands already floating around the internet in 2019 - some…
andybakerFebruary 18, 2019
This past weekend I went to a local power lifting meet - strictly as a spectator, for the first time in many years. But the…
andybakerFebruary 11, 2019
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…
andybakerJanuary 23, 2019
Two exercises I love programming for my clients are Stiff Leg Deadlifts and Barbell Rows. I've talked before about having a "reliability test" for your…
andybakerJanuary 10, 2019
So this case study is not meant to be read as any sort of authoritative, declarative, or definitive statement on "Bench & Press Training for…
andybakerJanuary 7, 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…
andybakerDecember 18, 2018
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…
andybakerDecember 10, 2018
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. I've…
andybakerNovember 28, 2018
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…
andybakerNovember 14, 2018
We know there are 101 ways to effectively program our main lifts - the Squat, Bench, Deadlift, and Overhead Press. There is much confusion and…
andybakerOctober 31, 2018
What is the meaning of life? How did the universe come into being? And what is the optimal rep range for hypertrophy? These are the…
andybakerAugust 22, 2018
I get asked about arm training a lot. The questions started really ramping up last year when I started to get somewhat regular with…
andybakerAugust 15, 2018
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.…
andybakerAugust 8, 2018
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…
andybakerAugust 1, 2018
Introduction No one disputes the benefits of having a big strong back - whether it's for power lifting or body building (the competitive or non-competitive…
andybakerJuly 25, 2018
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…
andybakerJuly 12, 2018
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…
andybakerJuly 7, 2018
Below is the last two week's worth of workouts since I started training again after being out for nearly 2 months following surgery for a…
andybakerJuly 6, 2018
What Questions Does This Article Answer? How do you structure a 12-week HLM training cycle for yourself? Should you even be training with time sensitive…
andybakerJune 27, 2018
This is a program I've been using with clients for a number of years, but haven't written much about it. So I figured it's about…
andybakerJune 24, 2018
One of the more popular and workable basic barbell programs over the years is what is known as the 4-Day Texas Method. The 4-Day Texas…
andybakerJune 6, 2018
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…
andybakerJune 4, 2018
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…
andybakerJune 4, 2018
Kettlebell Training is not normally a subject I'd ever really proactively address, as it's not a huge part of my general prescription for most clients.…
andybakerMay 30, 2018
Stick legs, big ass. It's not exactly the look that many of my clients are going for. But unfortunately for many who are training both…
andybakerMay 28, 2018
AM Bodyweight: 206 Z-Press 3 x 3 x 175 Seated DB Press 3 x 8, 8, 7 x 85s Lat Pulldowns 5 x 10 x…
andybakerMay 6, 2018
First entry into the new log for the Aug 3rd 2018 Strength Lifting Meet at Wichita Falls Athletic Club: Fri 5/4: Squat Day AM Bodyweight:…
andybakerMay 6, 2018
Dips. The old timers used to call these "Squats for the Upper Body." In my power-building programs it's one of the few assistance exercises that…
andybakerApril 9, 2018
I'm not gonna waste time with an intro. We're gonna go right into the heart of the issue with 16 of the most frequently asked…
andybakerMarch 28, 2018
Sometimes we like to outsmart ourselves with complexity, and often we wind up doing more work and more thinking than we need to, when less…
andybakerMarch 11, 2018
Deloads are something people struggle with. When to take them? How long should they last? Slash intensity, volume, or both? Plan them or take as…
andybakerMarch 11, 2018
As you know, Heavy-Light-Medium templates are one of my favorite programming structures for Intermediate level strength trainees. The concept is pretty simple, although the exact variables…
andybakerMarch 4, 2018
So in this last installment of our Squat Q&A, we'll discuss another common question about Squats: "What are the best assistance movements for the Squat?"…
andybakerFebruary 26, 2018
The following (in italics) is an excerpt from a Facebook Exchange we had last week in the private group for the Baker Barbell Club Online. We…
andybakerFebruary 19, 2018
In Part 2 of this series we'll answer the all too commonly debated topic of lifting belts. More specifically - should you wear a lifting…
andybakerFebruary 14, 2018
So there are lots of questions about Squats and everything and anything related to Squats and Squat Training. Today, I decided to opt out of…
andybakerFebruary 12, 2018
Bicep training is not difficult, complicated, and it shouldn't take a lot of time. I maybe spend 15 minutes, once per week, training my biceps…
andybakerFebruary 7, 2018
Those of you who are following my KSC Method for Power-Building Program are familiar with two recommendations I make in the introduction of that program.…
andybakerFebruary 5, 2018
There is nothing quite as frustrating as a Deadlift that just won't budge. Every lifter that has been training for a while has experienced that…
andybakerJanuary 31, 2018
Of all the exercises that get a bad rap in regards to injury, the deadlift might stand alone as the lift that receives the largest…
andybakerJanuary 29, 2018
Sometimes the strength and fitness world makes me laugh and shake my head. It seems like no matter the exercise there is always a debate…
andybakerJanuary 24, 2018
In this article, I'll attempt to clarify which of the programs for sale on AndyBaker.com is best suited to your goals. If you are trying…
andybakerDecember 20, 2017
How much ya Bench? Chances are if you've spent more than about 5 minutes in the gym you have either (1) asked this question or…
andybakerDecember 6, 2017
In Part One of this article we looked at a simple strategy to get back to serious training at the beginning of the New Year. We…
andybakerNovember 15, 2017
As we get closer to the start of the new year, there will no doubt be thousands of people around the globe who are sitting…
andybakerNovember 8, 2017
I get asked a lot about how to set up a proper power-building type training split. One that has training for increased strength on the…
andybakerOctober 23, 2017
I'm not saying anything Earth shattering when I say that one of the biggest challenges that many busy adults struggle with is consistency in the…
andybakerOctober 9, 2017
Are you focused on success or failure? About 10 minutes prior to writing this short article I answered 3 different questions via email that…
andybakerSeptember 11, 2017
One of the most frustrating exercises to make improvements on for many trainees is the Pull-Up and the Chin-Up. We often use the terminology for…
andybakerSeptember 6, 2017
Got behind on keeping the training log updated....here is the last several workouts. Basically been running my 8-5-2 protocol. Lower Body Squat 3 x 8…
andybakerAugust 9, 2017
Incline Bench Press: worked up to 3 singles @ 295. (95%). Then 2 x 285. Back Off 3 x 4 x 265 (85%). Flat Bench…
andybakerJuly 12, 2017
Everyone wants a bigger Overhead Press. Of course we all want a bigger Squat, Deadlift, and Bench Press too. But there just seems to be…
andybakerJuly 12, 2017
Front Squat - work up to 335 x 3. Deadlift - work up to 505 x 3, then 455 x 6 GPP Circuit: 45 Degree…
andybakerJuly 10, 2017
Impromtu extra workout today with client: Wide Grip Pulldowns 3 x 8 Barbell Rows 6 x 8 Seated Rows (rear delt grip) 3 x 15…
andybakerJuly 10, 2017
Press - work up to 210 x 4 (BW x 4). Then 3 x 6 x 190 Behind Neck Press 3 x 5-10 Side Delt…
andybakerJuly 10, 2017
Back Squat - work up to 3 x 455. Easy. Then 3 x 5 x 405. Stiff leg Deadlift 3 x 8 x 345 (2"…
andybakerJuly 10, 2017
Incline Bench Press - work up to 275 x 2 x 2. Then 245 for 3 sets of 6. Bench Press - 5 x 255,…
andybakerJuly 10, 2017
Front Squat - work up to 315 x 5 Deadlift - work up to 480 x 5 2" Deficit Deadlift - 425 x 8 Pull…
andybakerJuly 10, 2017
Press - work up to 200 x 5, then 3 x 6-8 x 175. Ugh....Press is in the tank while this diet is going and the…
andybakerJune 28, 2017
Back Squat - work up to 425 x 5 (85%); back off 3 x 6 x 375 (75%) Stiff Leg Deadlift (2" Deficit) 3 x…
andybakerJune 26, 2017
Incline Bench Press - work up to 260 x 5; back offs 3 x 8 x 230 Bench Press (descending sets) 245 x 6, 225…
andybakerJune 26, 2017
Deadlift - work up to 455 x 6 2" Deficit Deadlift 3 x 6 x 405 Front Squat - work up to 375 x 1,…
andybakerJune 26, 2017
Standing Overhead Press - up to 235 x 1. Ugh. Had a bad case of "squat hangover" from Friday. Everything felt heavy even from my…
andybakerJune 18, 2017
(1) Back Squat - worked up to 500 x 1. Then 3 x 8 x 350 (70%) (2) 45 Degree Back Extension 5 x 15…
andybakerJune 16, 2017
Incline Bench Press - work up to 305 x 1. Then 3 x 8-12 x 215 (70%) Flat Dumbbell Bench Press - 5 x 6-10…
andybakerJune 14, 2017
Conventional Deadlift - work up to 530 x 1. 2" Deficit Deadlift 3 x 8 x 365 GPP Circuit (3 quick rounds, no rest) Weighted…
andybakerJune 14, 2017
As I sat down at the computer this morning to knock out an article, it was just one of those days where I sat staring…
andybakerJune 14, 2017
So here we are again..... If you've been involved in the fitness / bodybuilding / powerlifting world for any time at all then you've either…
andybakerJune 7, 2017
Optimal training frequency is a confusing topic for many. How often should I squat? How often should I deadlift? How often should I bench? The…
andybakerMay 24, 2017
One of the most difficult tasks for an intermediate or advanced lifter is the management of training volume. We all know that to varying degrees…
andybakerMarch 27, 2017
Conditioning is one of those topics that raises a lot of debate in the strength training world - particularly for those who are not pursuing…
andybakerFebruary 1, 2017
Many of you reading this article will already be familiar with a method of training organization known as the "Texas Method." Presented in Practical Programming…
andybakerJanuary 25, 2017
Don't let the title of the article fool you. This doesn't necessarily mean that "saving time" through the use of these techniques makes these exercises any…
andybakerJanuary 11, 2017
As you all know I'm all about simplicity. This is especially true about diet planning. I think this is an area where people over-complicate and…
andybakerDecember 30, 2016
If there is one area in programming where most people get "stuck" it's as an early intermediate trainee. When I answer questions via email, answer…
andybakerDecember 14, 2016
I originally wrote this article for the team at Train Heroic. I was asked to be a guest contributor for their blog which mainly deals…
andybakerDecember 12, 2016
Everybody loves variety right? Sometimes variety is great for training, sometimes it's the death of your training. Variety just for the sake of variety is…
andybakerDecember 7, 2016
Everyone needs a plan. 99% percent of us like and thrive under structure. This is true whether we are inside or outside of the gym.…
andybakerNovember 30, 2016
With the release of the Garage Gym Warrior program a few weeks ago, I've gotten several questions from those who are curious about the set…
andybakerNovember 16, 2016
In probably 90% of life situations, proper planning is a key element of success. Whether it's running a business, operating a family budget, taking a big…
andybakerNovember 2, 2016
This might be the most asked question I get on a weekly basis. If not, it’s definitely top 5. It goes something like this: “Andy…
andybakerOctober 26, 2016
The Deadly Trifecta: Negative Attitudes, Bad Habits, and False Beliefs Many new clients will tell me that they are not disciplined when it comes to…
andybakerOctober 14, 2016
Sometimes I call the time period between Novice and Intermediate level programming "the pit" due to the number of hard training athletes that often fall…
andybakerOctober 12, 2016
Just something I had to share with you guys regarding what might be my new favorite method of HIIT interval training for cardio and conditioning.…
andybakerOctober 5, 2016
In part 2 of this series we'll take a look at 3 more reasons why people stagnate and regress in their training plans. Once again,…
andybakerOctober 3, 2016
Ever been STUCK in your training program? Ever review your training log and realize that despite your best efforts, the last several months really hasn't…
andybakerSeptember 21, 2016
In the past week I've had a few recurring conversations with some clients at the gym regarding this topic. This happens pretty often in the…
andybakerSeptember 14, 2016
Since we are 8-weeks out from the Starting Strength Fall Classic (as of this writing) I thought it might be a good time to address…
andybakerAugust 31, 2016
The title for this article was so cheezy it's almost too painful to write, but I just couldn't pass it up. My hope is that…
andybakerAugust 24, 2016
This is a really common question and a very common debate amongst trainees, coaches, and trainers and I'm not sure there is a definitive answer…
andybakerAugust 10, 2016
After many decades of living a sedentary lifestyle I had begun to experience the negative impact of steadily losing my strength & muscle mass. Additionally,…
AndyOctober 16, 2015
Make the time to go see Andy. I drove about an hour to see him and it was well worth it. I learned more having…
AndyOctober 16, 2015
I recently contacted Andy about scheduling a one on one coaching session. He responded very quickly and we were able to easily work out an…
AndyOctober 16, 2015
Hi Andy, Thanks so very much for the coaching session on Tuesday. It took you 30 minutes to identify and fix what I have been…
AndyOctober 16, 2015
I started with Andy two days after my 57th birthday. After two decades of promising myself to get back in shape, I just got fed…
AndyOctober 16, 2015
Andy - The meet was yesterday, and I owe you some thanks. I went 9 for 9, hit PRs on all my second lifts and…
AndyOctober 16, 2015
Hi Andy, I just wanted to thank you for the program you put together for me and all the help along the way. I competed…
AndyOctober 16, 2015
Andy.... Just completed my powerlifting meet using the program you designed for me. I got an all-time PR on the squat (412.5), a meet PR…
AndyOctober 16, 2015
In Part 1 of this series we briefly went over a few training templates that work for people who can realistically only get in two…
AndySeptember 9, 2015
The manipulation of sets, reps, and weight increments is probably one of the most confusing and tedious aspects of effective programming for strength training. However,…
AndySeptember 2, 2015
"I want to tell people in the Kingwood and surrounding area what an amazing difference you made in helping me strengthen my back muscles and…
AndyAugust 27, 2015
I have been working with Andy almost 4 years now. He definitely knows how far to push you and designs great workouts. I am leaner,…
AndyAugust 27, 2015
If you are really serious about learning proper form and really getting into great shape, then Andy is the one person that you want to…
AndyAugust 27, 2015
I started training with Andy about 5 years ago. I feel better, am stronger, and even sleep better. He tailored a program to fit my…
AndyAugust 27, 2015
I recently started using a program designed by Andy at KSC. I’m disappointed – disappointed that I didn’t discover KSC earlier. Instead of wasting time…
AndyAugust 27, 2015
KSC was the foundation of all my strength and fitness training. I lost 57 lbs while working with Andy, but more importantly my experience at…
AndyAugust 27, 2015
Andy Baker is an excellent trainer. He knows his stuff, and he is a very careful and patient teacher. I have been training with him…
AndyAugust 27, 2015
I've been going to KSC for several months and can't say enough positive things about Andy and his studio. I can't recommend working with Andy…
AndyAugust 27, 2015
Before coming to KSC I had attended every group exercise class in the area for years. But none of them were addressing the fact that…
AndyAugust 27, 2015
I’m disappointed that I didn’t discover Andy earlier in my training career. Instead of wasting time and not making any progress, I have a program…
AndyAugust 27, 2015
Andy is a coach who really knows his stuff and stands by his clients to help them in any way he can. Give Andy a…
AndyAugust 27, 2015
Thanks for such a great strength program for this former Crossfitter. I finally have a strength program that makes sense and is giving me the…
AndyAugust 27, 2015
I can honestly say that the decision to reach out to Andy has been the best decision I have ever made in regards to my…
AndyAugust 27, 2015
After just a few conversations Andy devised a custom strength program that allowed me to reach my goals and fit into my busy lifestyle. Since…
AndyAugust 27, 2015
I have added 60 lbs to my squat, 40 lbs to my deadlift, 45 lbs to my bench press, and 50 lbs to my press. …
AndyAugust 27, 2015
One of the issues I deal with regularly, both here at the gym as well as with my online clients, are schedules that don't necessarily…
AndyAugust 26, 2015
Last night, I was having an email exchange with one of my online coaching clients (Troy), and on top of a brief review of his…
AndyAugust 19, 2015
Don't lie to yourself - you know you that filling out your T-shirt sleeves with a little more mass would be a cool side effect…
AndyAugust 17, 2015
The Good, The Bad, and The Ugly This is an audio recap of why and how I dropped 42-lbs off my frame in 12 weeks…
AndyJuly 15, 2015
Bodyweight is currently 202. Since I started April 13 at 242, I'm officially down 40 lbs in 12 weeks. Meet is this Saturday so…
AndyJuly 7, 2015
As of Tuesday 6/30 I finally made 205 lbs. That was the whole reason for doing the meet in the first place so I was…
AndyJuly 3, 2015
Tried to make today count with some good volume over 90%. Weight is down to 207.0 (lowest of the whole cycle) and in actuality I'm…
AndyJune 29, 2015
Thurs 6/25 Speed Bench: 4 x 3 x 175, 3 x 3 x 155 (medium grip), 3 x 3 x 135 (close grip); all…
AndyJune 26, 2015
Tuesday 6/16 Squats 5 x 5 x 315. Done I had to take a light day last Tuesday. I'm not sure what happened, but something…
AndyJune 23, 2015
Weight is down to 211. Officially down 31 lbs. Diet has been cycled every 2-3 days between 3 and 7 meals. I can tell strength…
AndyJune 15, 2015
Monday 6/8: Max Effort Bench Paused Bench Press Warm Ups: 20 x 45, 5 x 135, 3 x 185, 3 x 225, 1 x 275,…
AndyJune 9, 2015
Tuesday 6/2 Bench Press Warm Ups - 30 x bar, 10 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 305…
AndyJune 4, 2015
Energy was super low today and I could tell I was weak from the warm ups with 135. I originally planned to do some volume…
AndyJune 1, 2015
Bench Press Warm Ups 20 x 45, 10 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 295 Work Sets 4…
AndyMay 28, 2015
Weight is currently down to about 220. So since I began this little adventure, I'm down about 22 lbs in about 2 months time. Not…
AndyMay 27, 2015
We are hard at work preparing the content for this page. Check back soon!
AndyMay 21, 2015
Tues 5/19: Back/Biceps Wide Grip Pulldowns 6 x 8-12 Seated Cable Rows 4 x 12 Machine Pullovers 3 x 12 DB Shrugs 3 x 15…
AndyMay 21, 2015
Paused Rack Squat (3 second pause, bar lowered to pin #23, 2-3 inches below parallel) Warm Ups 10 x 45, 5 x 135, 3 x…
AndyMay 18, 2015
Deadlifts Warm Ups: 10 x 135, 5 x 225, 3 x 315, 1 x 365, 1 x 405, 1 x 455 Work Sets (<90%): 1…
AndyMay 16, 2015
Dynamic (Speed) Bench Press (w/ Doubled Mini-Bands) Warm Ups: 10 x 45, 3 x 95, 3 x 125 145 x 3 x 15 sets. This…
AndyMay 14, 2015
Back Squat Warm Ups: 10 x 45, 5 x 135, 5 x 225, 1 x 275, 1 x 315, 1 x 365, 1 x 405…
AndyMay 12, 2015
Paused Bench Press (2-3 second pause) Warm Ups 30 x 45, 10 x 135, 3 x 185, 3 x 225, 1 x 275, 1 x…
AndyMay 11, 2015
Click the links below to view: Dead Stop Rack Bench Part I …
AndyMay 9, 2015
Thurs 5/7 Dynamic Effort Bench Press Warm Ups 30 x 45, 5 x 135 Work Sets (All sets with Doubled Monster Mini-Bands): 3 x 135…
AndyMay 9, 2015
Paused Box Squat (8 inch box) Warm Ups: 10 x 45, 5 x 135, 3 x 225, 1 x 275, 1 x 315, 1…
AndyMay 5, 2015
Dead Stop Rack Bench Press (pin #23; bar touching chest) Warm Up Sets: 10 x 135, 3 x 185, 3 x 225, 1 x 275,…
AndyMay 4, 2015
Tuesday 4/28 Back Squat 10 x 45, 5 x 135, 3 x 225, 1 x 275, 1 x 315, 1 x 365, 1 x 405,…
AndyMay 2, 2015
Body weight: 230.....after dropping to 228-229 over the weekend. Probably a little sodium fluctuation. Training: Paused Bench Press 20 x 45, 10 x…
AndyApril 27, 2015
Body weight: 231.5. Seems to be the floor beyond which my body does NOT want to drop. Hoping for the 220s this weekend. Training:…
AndyApril 24, 2015
Body weight: 233. No idea how in the f*ck I wound up gaining weight after a day of basically zero carbs and an hour of…
AndyApril 23, 2015
Body weight: 231.5 Training: 1 hour fasted cardio, incline treadmill. No lifting. Diet: 50g Egg Whites w/ veggies 8 oz Chicken Breast w/ veggies…
AndyApril 23, 2015
Body weight today: 233.5 Training: Back Squat Warm Up Sets: 10 x 45, 5 x 135, 3 x 225, 1 x 275, 1 x 315,…
AndyApril 22, 2015
It's no secret that 80-90% of the progress we make in the gym comes on steady progression of the core barbell exercises: Squats, Bench Press,…
AndyApril 20, 2015
Having to change my schedule up a little bit. Going forward the split will look something like this: Monday - Bench; Tuesday - Squat; Thursday…
AndyApril 20, 2015
Another day off the weights, but hit an hour of fasted cardio this morning on the inclined treadmill. Body weight this morning: 231.5 Diet…
AndyApril 19, 2015
Much needed rest day today from the hard stuff. Hit an hour of moderate paced cardio by walking on the inclined treadmill. Bodyweight today:…
AndyApril 18, 2015
This was a lot of pulling volume today, but it all felt okay. I need to try to push the limits of volume on the…
AndyApril 18, 2015
Trained on 4th day of low carbs, but felt surprisingly good. Didn't set any records today, but I didn't feel like I was dragging either.…
AndyApril 16, 2015
It has been a while........Fortunately the Houston Heat has not yet emerged from it's winter slumber, but regardless this was tough (as if that was…
AndyApril 16, 2015
As much as I really don't want to, I have made the decision to try and compete at 205 lbs at the meet in July.…
AndyApril 14, 2015
Sun 4/12/15 Press Warm Up Sets: 10 x 45, 5 x 95, 3 x 135, 1 x 165, 1 x 185, 1 x 215 Work…
AndyApril 14, 2015
Friday 4/10/15 Squat Warm Up Sets: 10 x 45, 5 x 135, 3 x 225, 1 x 275, 1 x 315, 1 x 365, 1…
AndyApril 10, 2015
Thurs 4/9/15 Paused Bench Press Warm Up Sets: 20 x 45, 10 x 135, 5 x 225, 1 x 275, 1 x 305 Work Sets:…
AndyApril 9, 2015
Fri 4/3/15 Deadlifts Warm Up Sets: 10 x 135, 5 x 225, 3 x 315, 1 x 405 Work Sets: 455 x 4 x 4…
AndyApril 3, 2015
Thurs 4/2/15 Paused Bench Press Warm Up Sets: 20 x 45, 10 x 135, 3 x 185, 3 x 225, 1 x 275 Work Sets:…
AndyApril 2, 2015
Monday 3/30/15 Squats Warm Up Sets: 10 x 45, 5 x 135, 3 x 225, 1 x 275, 1 x 315, 1 x 365, 1…
AndyMarch 30, 2015
Sunday 3/29/15 Press Warm Up Sets: 10 x 45, 5 x 95, 3 x 135, 1 x 175, 1 x 195 Work Sets: 215 x…
AndyMarch 30, 2015
Friday 3/27/15 Speed (DE) Deadlifts (straight weight) Warm Up Sets: 5 x 225 x 2 sets, 3 x 315, 1 x 365 Work Sets: 1…
AndyMarch 27, 2015
Thurs 3/26/15 Paused Bench Press Warm Up Sets: 20 x 45, 10 x 135, 5 x 225 Work Sets: 285 x 5 x 5. All…
AndyMarch 26, 2015
Weds 3/25/15 Just a little GPP and some active recovery for the legs. Sled Drag x 2 1/2 plates x 16 trips Get In Shape…
AndyMarch 25, 2015
Tues 3/24/15 Weighted Pull Ups 10 x 3 (2 min rest btw sets) Back Giant Set #1: 30-60 sec between exercises Wide Grip Lat Pulldown…
AndyMarch 24, 2015
Monday 3/23/15 Back Squat Warm Up Sets: 10 x 45, 5 x 135, 5 x 225, 1 x 275, 1 x 315, 1 x 365…
AndyMarch 23, 2015
Sunday 3/22/15 Press Warm Ups: 10 x 45, 5 x 95, 3 x 135, 1 x 165, 1 x 185 Work Sets: 205 x 5…
AndyMarch 23, 2015
Friday 3/20 Squat Warm Ups 10 x 45, 10 x 135, 5 x 225, 1 x 275, 1 x 315, 1 x 365, 1 x…
AndyMarch 23, 2015
Thurs 3/19/15 Incline Bench Press (Paused) Warm Ups: 10 x 135, 3 x 185, 1 x 225, 1 x 255, 1 x 275, 1 x…
AndyMarch 19, 2015
Wednesday 3/18/15 10 trips with 3 plates on the sled. No rest between trips. Total time was right about 16 minutes.
AndyMarch 19, 2015
Tues 3/17/15 Strict Standing T-Bar Row (widest grip) Warm Up Sets: 15 x 1 plate, 12 x 1.5 plates, 12 x 2 plates, 10…
AndyMarch 17, 2015
Mon 3/16/15 Sled Pulling: 12 total trips x 2 1/2 plates. 1 trip = 80 yds (approx) Just a little active recovery and conditioning work…
AndyMarch 16, 2015
3/15/2015 Paused Bench Press Warm Ups: 20 x 45, 10 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 305, 1…
AndyMarch 15, 2015
Saturday 3/14/2015 Back Squat (belt and knee sleeves) Warm Ups: 10x45; 5x135; 3x225; 1x275; 1x315, 1x365, 1x405, 1x455 Work Sets: 1x485, 3x435 4 inch Cambered…
AndyMarch 14, 2015
Well...it's been a while. But it's time. It's long overdue, but I need to get back under the bar in a competitive sense. My…
AndyMarch 14, 2015
Thanks to Scott Iardella for having me on for this interview. Listen & Learn! Click the link below: http://rdellatraining.com/andy-baker-co-author-of-practical-programming
AndyFebruary 3, 2015
An excellent tutorial on the basics of building a bigger, stronger, better developed back. Key exercises you need to be doing, programming advice, and lots…
AndyFebruary 3, 2015
This audio training addresses 5 of the most common programming mistakes I tend to see among the trainees at the Starting Strength Programming Forums, which…
AndyJanuary 2, 2015
Pardon the quality of the video. https://www.youtube.com/watch?v=Sk5DoFuP4ig
AndyDecember 17, 2014
For almost anyone reading this article, they will have, at some point, been bitten by the bodybuilding bug. That does not necessarily mean that one…
AndyDecember 8, 2014
The following article was based off of a coaching call I did with one of my clients, John, just last night. John is a strong…
AndyOctober 13, 2014
I’m always surprised how often I get asked about the warm up process when working up to various workloads. I guess after 18 years lifting…
AndyJune 24, 2014
Most of us recognize that doing 5 sets of 5 reps – 5 x 5 – is an incredibly powerful method of getting big and…
AndyJune 24, 2014
If you are going to actually get out on the training floor with an obese client, there are a few important points to understand regarding…
AndyMay 22, 2014
In the past couple of weeks of doing consultations with some of my clients, there was a re-occurring theme that kept popping up with many…
AndyMay 5, 2014
This article is intended for those that are obese and for those coaches and personal trainers that may find themselves working with the obese. Let…
AndyApril 30, 2014
Any experienced strength coach can tell you that the fastest way to build a new trainee's deadlift is to simply deadlift - alot. If you…
AndyApril 24, 2014
Quite possibly the single most difficult exercise you can do in the gym is the Dead Stop Rack Squat. We talk about “grinding” reps out…
AndyApril 16, 2014
The second installment of a two-part series on why people fail to stick to their training plans We have already done the introductory stuff…
AndyMarch 31, 2014
Chronic Program Hopping – Part 1 6 Reasons Why We Don’t Stick To Our Plans When I was in the Marine Corps, I remember how…
AndyMarch 26, 2014
Below is a link to interview I did with Carl Lanore on Super Human Radio. Thanks to Carl for inviting me on as a guest!…
AndyMarch 21, 2014
Traditionally there are two types of Rack Squats, both of which are underused in my opinion. The first variation of the Rack Squat involves lowering…
AndyMarch 19, 2014
Check out one of my clients, John Petrizzo, doing what he does best......grinding out heavy deadlifts. John has an absolutely uncanny ability to grind out…
AndyMarch 18, 2014
In Part II of the series we examined the benefits of the Dead-stop Rack Bench Press for building explosive power at the bottom of the…
AndyMarch 3, 2014
Follow the link below to get HUGE using the Heavy-Light-Medium system! Post your thoughts to the comments section on their site if you like the…
AndyFebruary 26, 2014
Last week Dr. Jerry Kennedy was kind enough to have me on his Podcast - The Dr. Jerry Kennedy Show. He interviewed me about a…
AndyFebruary 25, 2014
Using the power rack pins for the bench press and standing press is a powerful yet underutilized tool in my opinion. Like the rack pull,…
AndyFebruary 23, 2014
Over the course of the next several weeks and/or months we will be taking an in depth look at how all of us can better…
AndyJanuary 27, 2014
One of the most common questions I get on my forum over at StartingStrength.com is something along the lines of: “I want to build up…
AndyJanuary 22, 2014
I did the following impromptu video in response to a thread on StartingStrength.com. Some forum members were asking about simple solutions for strength training for…
AndyJanuary 3, 2014
Overview In part I of this case study we looked at the “offseason” program of power lifter and strength coach John Petrizzo. In part II…
AndyDecember 30, 2013
John Petrizzo Case Study, Part I In 2012 I was contacted by fellow Starting Strength Coach John Petrizzo for consultation regarding his training. John is…
AndyDecember 4, 2013
I was grateful to Mark Rippetoe and Stef Bradford for having me back in Wichita Falls as a featured speaker at our 2nd annual gathering. …
AndyNovember 2, 2013
We all fall victim to it. Over complicating our strength training programs. One expert on the internet says "X" and just a click away, another…
AndySeptember 26, 2013
As with the squatting and pressing program, Starr’s basic template in The Strongest Shall Survive, called for just one pulling exercise to be done each…
AndyAugust 26, 2013
(Note to reader - this article was originally intended to be broken into just 2 parts. However, to make the content more digestible, I have…
AndyAugust 19, 2013
Simplifying the Heavy/Light/Medium System - Part 1: Introduction & Squats As strength coaches, many of us were introduced to the concept of a “heavy-light-medium” training…
AndyAugust 12, 2013
For the initial blog post on the new site, I just wanted to start off by welcoming all the new visitors. Many of you have…
AndyAugust 7, 2013
