In the Stress/Recovery/Adaptation model, a lifter must adequately recover from the stress imposed in the gym by lifting weights in order to adapt and get stronger. The main components of recovery are food and sleep, and today Coach Trent and Jordan are talking about food.

The long and the short of it is that if you want to get strong, you will need to eat a lot of food. Possibly a lot more than you are used to. There are a few exceptions, such as the morbidly obese, who can successfully run a novice linear progression in a slight caloric deficit, but the majority of people will need to eat in a surplus to see strength gains. This means gaining weight on the scale, to provide the nutrients necessary for your body to build muscle mass, and to gain the leverage necessary to move heavy weights. Remember the weight on the bar is what is driving progress in the NLP, so anything we can do to continue adding weight to the bar will result in more strength and more muscle mass.

As the champion bodybuilder Lee Haney says: "You can't train like a horse and eat like a bird."

Connect With Us

Email: jonesbarbellclub@gmail.com

Trent IG: @marmalade_cream

Jordan IG: @babayaga_sews

Hey we've got standards here! In today's episode, Coach Trent and Jordan talk about strength standards for the beginning lifter, basic targets that any serious lifter should be striving for in the first couple years of their training. While everyone's journey is different, and everyone's absolute strength potential is different, the vast majority of people picking up a barbell can hit these numbers, and should strive to reach them.

Coach Trent and Jordan also discuss some basic healthy habit standards such as sleep, general activity, leisure, and socializing.

The Base (for Men), lbs

115x5 Press

185x5 Bench

225x5 Squat

315x5 Deadlift

The Standards 1.0 (Men)

Simply put, 1/2/3/4 plates for 1 rep. Ideally for 5 reps.

135 Press (one plate on each side of the bar)

225 Bench (two plates)

315 Squat (three plates)

405 Deadlift (four plates)

The Standards 2.0 (Men)

2/3/4/5 plates for one rep, i.e. the Starting Strength "sticker" numbers

200 Press

315 Bench

405 Squat

500 Deadlift

The Base (Women)

70 Press

100 Bench

135 Squat

205 Deadlift

The Standards 1.0

80 Press

115 Bench

185 Squat

250 Deadlift

The Standards 2.0 (sticker numbers)

100 Press

155 Bench

225 Squat

315 Deadlift

Connect With Us

Email: jonesbarbellclub@gmail.com

Trent IG: @marmalade_cream

Jordan IG: @babayaga_sews

There's nothing like the community and energy of a great black iron gym, but in our experience, there's also nothing like a home gym. Whether it's a spartan setup in your basement or a luxe sprawling gym in it's own building, a home gym gives you space to train in the way you want, with your own equipment, your own rules, and at your own pace. Perhaps most importantly, a home gym is right there -- no commute, no waiting for equipment. You can train consistently and efficiently when you don't have to drive to a gym and wait for equipment. In the long run, it's the consistent lifters that accomplish the most, and a home gym is the ultimate for consistency.

In today's gym, Coach Trent and Jordan walk through everything you need to build a basic but complete home gym. They also discuss some things to look out for, what items to priotize on a budget, and different options to fit your space, including:

1. Power rack: we like the Rogue R-3 best but the Titan T-3 is a good budget alternative. Rep Fitness also makes very high quality racks in a huge range of sizes and configurations.
2. Barbell: Rogue B&R 2.0, Texas All-American Bar by Buddy Capps
3. Plates and collars: StrengthCo, Rogue machined plates, Rogue HG 2.0 plastic collars, Rogue OSO aluminum collars
4. Plate tree: Rogue vertical plate tree, Texas Strength Systems A-frame plate tree
5. Lifting platform: the best platforms are DIY; they are easy to build and a fraction of the cost of premade platforms. See links below for build guides.
6. Other stuff: chalk, 5gal bucket for your chalk, cool posters, lifesize cutout of Ronnie Coleman that says "lightweight baby!"

Resources mentioned in this episode:

• How to Build a Lifting Platform
• How to SHIM a platform (easy method)

Connect With Us

Email: jonesbarbellclub@gmail.com

Trent IG: @marmalade_cream

Jordan IG: @babayaga_sews