Welcome to Episode 1 of the Stronger is Better Podcast, brought to you by Starting Strength Gyms and hosted by Nick Delgadillo. In this kickoff episode, Nick lays out a comprehensive roadmap for barbell programming — from the simple and powerful Novice Linear Progression all the way to advanced programming strategies used by experienced lifters and coaches.

You’ll learn the first principles behind effective programming, how to progress as a lifter, and how to systematically plan your training to keep getting stronger over time.

This episode includes:

•Key programming concepts and first principles

•How to measure progress intelligently

•How to use volume and the value of heavy singles

•A sample 4-day advanced training split

•Influences from Starting Strength, Practical Programming, and Conjugate-style templates

📘 Referenced Resources:

•Novice Linear Progression: https://youtu.be/5xbqyrCi6Lo?si=kCarnQbTIk1h5Lhr

•Beyond NLP - Intermediate Programming: https://youtu.be/aX9lSM1L9o8?si=J5ywkn6V3UQ0vTDq

•Baker Barbell: https://www.andybaker.com/blog/

🎧 Have a question or topic suggestion?

Email us at [email protected]

00:00 - Introduction to the Stronger is Better Podcast

00:43 - Podcast Focus: Principles and Process

01:22 - Today's Topic: Advanced Programming

02:32 - Foundational Texts and Why They Matter

07:07 - Defining First Principles in Training

09:00 - General Adaptation Syndrome and SAID Principle

11:19 - Simple to Complex: Systems Thinking in Training

14:16 - Barbell Training as a Hard Physical Endeavor

17:04 - Defining Strength: Force Production

20:22 - Barbell Training Efficiency vs. Other Methods

24:25 - Force Production Across the Athletic Spectrum

26:00 - Training Efficiency and Optimization

29:28 - Novice Linear Progression: Foundation of Programming

35:59 - When Novice Progression Ends: What’s Next?

38:30 - Transitioning to Intermediate Programming

43:30 - Measuring Progress with Key Lifts

46:05 - Texas Method Clarified

49:23 - Intermediate vs. Advanced: Variables and Volume

50:26 - Advanced Programming: Heavier More Often

52:00 - Programming the Bench Press with Variations

58:31 - Influence of Conjugate Method and Andy Baker

1:04:45 - Upper Body Split: Press and Assistance Work

1:05:20 - Lower Body Programming: Rotating Squat and Deadlift

1:14:00 - Dynamic Effort Day Explained

1:17:05 - Weekly Structure Recap

1:20:42 - Wrap Up: Personalization and Systematic Thinking