Weights and Plates Podcast

In this episode of the Weights & Plates Podcast, Robert Santana sits down with Andy Baker — owner of Baker Personal Training and co-author of Practical Programming for Strength Training. They dive into how strength coaching has evolved, what most lifters get wrong about programming, and why results matter more than methods. Andy shares lessons from nearly two decades of coaching everyone from competitive powerlifters to everyday clients, emphasizing practicality, consistency, and efficiency. The two also discuss the connection between strength and hypertrophy, the misconceptions spread by social media fitness culture, and why good diet and smart training will always beat shortcuts. It's an honest, no-nonsense conversation about what really drives long-term progress in the gym. Subscribe for more episodes of Weights & Plates where we cut through the noise and get real about strength training, nutrition, and long-term progress. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

In this episode of Weights & Plates, Coach Robert Santana breaks down one of the most overlooked elements of training success: mindset and consistency. Everyone wants to get stronger, leaner, or more muscular—but few understand that true progress takes years, not weeks. Robert dives into why most lifters quit when training gets hard, why "12-week transformations" are a lie, and how the real key to progress is showing up even when you don't want to. He covers common pitfalls like program-hopping, unrealistic expectations from social media, and trying to "out-program" a bad lifestyle. If you've ever felt stuck, burned out, or tempted to skip the gym, this episode is the wake-up call you need. Subscribe for more episodes of Weights & Plates where we cut through the noise and get real about strength training, nutrition, and long-term progress. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

In this solo episode, coach Robert Santana takes a hard look at exercise science research—what it really tells us, and where it falls short. He dives into the history of lifting, the rise of "evidence-based" fitness, and why so many studies don't translate to real-world results. From sample size problems and lifestyle confounders to the obsession with volume over load, Robert explains why lifters can't blindly follow the latest paper or guru. Instead, he breaks down the principles that actually build muscle and strength: progressive overload, smart programming, and the smell test of what works in the gym.   If you're tired of fitness "science" complicating simple truths, this episode will cut through the noise.   Subscribe for more episodes of Weights & Plates where we cut through the noise and get real about strength training, nutrition, and long-term progress. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

Consistency, recovery, and lifestyle — that's what really makes or breaks your strength gains. In this episode, Robert Santana breaks down why most lifters stall out after the "newbie gains" phase, the truth about diminishing returns, and the five rules every lifter needs to keep progressing. From balancing training with work, kids, and travel, to why sleep, food, and environment matter more than complicated programming, Robert shares hard-hitting lessons learned from decades of coaching. If you've ever asked yourself, "Why am I not making progress?" — this episode is your answer. Subscribe for more episodes of Weights & Plates where we cut through the noise and get real about strength training, nutrition, and long-term progress. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana  Rumble: https://rumble.com/user/weightsandplates  Web: https://weightsandplates.com 

In this episode of the Weights & Plates Podcast, Robert Santana takes a Q&A-style approach to tackle some of the most common training and nutrition challenges. He explains why hydration is more than just drinking water, breaking down the role of electrolytes, sugar, and sodium in performance—especially in extreme heat or for early morning lifters. Robert also covers why training fasted can hurt your lifts, how to fuel properly before a workout, and why post-meal blood sugar spikes are normal for healthy people despite what continuous glucose monitors might suggest. He also dives into the truth about carbs, keto, and fueling for high-intensity strength work, clears up myths about protein intake and kidney health, and emphasizes the importance of proper technique to prevent injury. Whether you're a competitive lifter or just looking to get stronger and perform better in the gym, this episode is packed with straightforward, actionable advice you can put into practice immediately. If you're ready to build muscle, build status, and build options — this episode is for you. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

Welcome to the Weights & Plates Podcast, hosted by strength coach and nutrition expert Robert Santana. In this kickoff episode, Robert is joined by Jay Ware, a long-time friend and fellow coach who might just be sticking around as the podcast's new co-host. 🎙️ In this episode, Robert and Jay dive into: • How they met through strength coaching and coaching internships • Jay's background growing up in a small town and his journey into fitness • The evolution of strength training and why coaching goes beyond just sets and reps • Real talk about the fitness industry – what's working, what's broken • Their shared vision for the podcast and what you can expect moving forward This episode sets the stage for a podcast that blends science, experience, and honest conversations – whether you're a lifter, coach, or just trying to figure out what works in a noisy fitness world. 👊 Subscribe to hear weekly episodes about training, nutrition, mindset, and more — no BS, just results. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates  Web: https://weightsandplates.com 

In this episode, Michael Sartain — former Air Force captain, social dynamics expert, and founder of Men of Action — breaks down the science of attraction, how fitness fuels confidence, and why most men are failing in today's dating market. We dive into why being the "nice guy" doesn't work, how evolutionary psychology explains what women are actually attracted to, and the role of social proof in modern dating. Michael explains how building muscle and boosting testosterone are foundational to male confidence and success — but that's only part of the equation. He also unpacks the biggest myths around masculinity, why emotional trauma affects men and women differently, and how to rebuild your life with discipline, purpose, and leadership. From his early days managing strip clubs to serving in military intelligence, Michael shares the real-world lessons that shaped his Men of Action protocol and helped him coach thousands of men into becoming high-value individuals. If you're ready to build muscle, build status, and build options — this episode is for you. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com 

In this episode of the Weights & Plates Podcast, Robert Santana is joined by strength coach Gretchen Geist to break down the biggest misconceptions in the gym. They dive into why most people confuse exercise with actual training, the problem with group classes and light weights, and how real strength training impacts bone density, muscle growth, and long-term health. They also discuss why genetics matter more than people want to admit, what most personal trainers get completely wrong, and why compound barbell lifts should be a non-negotiable for anyone serious about improving their body and their health. If you're tired of spinning your wheels in the gym, or you're a coach trying to educate your clients, this one's for you. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com 

In this episode of the Weights and Plates Podcast, Robert Santana gets real about what lifting weights actually does for your body—and what it doesn't. He breaks down the difference between training for strength and chasing aesthetics, why most people misunderstand barbell training, and how steroids and genetics skew expectations. Whether you're a beginner confused by conflicting advice or a coach trying to get clients under the bar, this episode is a deep, no-BS look at what matters, what doesn't, and how to train for the long haul. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

Starting Strength Coach Robert Santana talks about how everyone looks different when they train, why that is, why squatting, deadlifting, bench press will help you gain long-term strength, and how to evaluate coaches and trainers. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates  Web: https://weightsandplates.com

Starting Strength Coach Robert Santana talks about how getting stronger helps you achieve every fitness goal, bodybuilding vs powerlifting vs starting strength, novices, and more.  https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

Hari Fafutis, SSC joins the show to talk about doing the Starting Strength Linear Progression, gaining weight, building big arms, and more.  https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Hari's Instagram: @harifafutis

Jesse Vezina joins the show to talk weightlifting, training like an athlete, the trade-offs of pushing your limits, coaching, and more.  https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com  

Coach and RDN Juliette Gonzalez joins Robert Santana to discuss her fitness journey from Globo Gyms to Starting Strength, becoming a dietician, working as a coach, beauty standards, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

In this episode, Robert Santana talks about programming for your upper body and how it differs from lower body training. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com  

In this episode, Robert Santana sits down with Gretchen Geist to talk about her fitness journey, how she went from doing Crossfit to Starting Strength, becoming a coach, and exaggerated expectations in the fitness industry.   https://weightsandplates.com/online-coaching/   Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-    Instagram: @the_robert_santana    Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com   Follow Gretchen on Instagram: @sofechsogretch    

      Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/     Follow Weights & Plates  YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com   Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com

Many people (most?) get into fitness because they want to look better. At least, that's a primary reason. It's a worthwhile goal -- looking better is a gateway drug to performing better after all, becuase your performance (i.e. your strength and conditioning) drives your body composition. There is a big breakdown in what many people perceive as the ideal or even just good body composition, however, and what is realistically achievable for the average person without PEDs. Social media and pop culture has warped people's idea of what a good physique looks like, and what healthy body fat percentages look like on strong, muscular men and women.   In today's episode, Dr. Santana and Coach Trent attempt to rebalance the scales of body composition, and point out that strong, functional men and women don't have to be (and shouldn't be) lean and ripped to be healthy.     Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/     Follow Weights & Plates  YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com   Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com  

It's that time of the year again, the uniquely American feast that is Thanksgiving. It's a time of feasting and festivities, but for a lot of people the feasting doesn't end when the holiday is over... it extends over the next five weeks until the end of the year. As Dr. Santana points out, there is some research that shows people tend to gain a few pounds over the holidays, then go back to eating at maintenance in the new year. They end up a few pounds heavier, however, and don't lose it, then repeat the process again the next year, and the next. This checks out with practical experience. Most people get fat fairly slowly, over time.   If you don't want to be a statistic, Dr. Santana and Coach Trent offer a few strategies for planning your eating during Thanksgiving and holiday season. Having a basic plan can help you enjoy the holiday without blowing up your goals.   And for you skinny, underweight lifters out there... this can be a great time of the year to kickstart your gains! Put on 5-10lbs, and watch your lifts take off.   Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/     Follow Weights & Plates  YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com   Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com  

In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you descend into your first rep, the set begins when you step on the platform. Getting your mindset right, visualizing a successful set, and unracking the bar with authority and controlled aggression is oftentimes the difference between a successful set and missed reps, especially when attempting a limit set or new PR.   Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/     Follow Weights & Plates  YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com   Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com