Andy Baker
@BakerBarbell
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Author. Strength Coach, Personal Trainer
Houston, TX
Joined September 2021
Okay, yall asked for it so here it is….. My simple “Busy Dads” Muscle Building Program. Short, Simple, Focused muscle building workouts. 30 mins or less. Designed for guys 30s, 40s, 50s who are short on time but still wanna kick ass and build muscle. Check out my post
andybaker3068.gumroad.com
Strength & Muscle Building Program for "Busy Dads" who are short on time, but still want to be strong, jacked, and fit. A simple "done for you" routine. Short & Focused sessions designed to...
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This is correct. I also think that these numbers would more or less give you all of the “health” benefits of having bigger stronger muscles or at least 90% of the way there. We tend to focus on the performance aspects of being stronger, but simply having more muscle improves
For most men, if you get your lifts to about these numbers: 135 x 5 Press 225 x 5 Bench 315 x 5 Squat 405 x 5 Deadlift 5-10+ chins Toss in a 6-7 minute mile You will rarely be limited physically in any of the activities you want to do.
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To prioritize shoulders in your hypertrophy program. 1) Train them on their own at the beginning of the week while fresh and full. So monday after a weekend of rest and food. Shoulder presses / side delts / rear delts / shrugs 2) make thursday your chest day and start
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Aside from the lunacy of people believing that a man can actually become a woman……what’s more grotesque about this: (1) that he was allowed to compete in the first place by the organizers of the event? (2) how genuinely happy he appears after beating a bunch of girls in a
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Full Back Session today: Wide Grip Pull Ups 3 x 8 DB Rows 3 x 6-8 T-Bar Rows 3 x 10 (descending sets) Machine Rows (rear delt grip) 3 x 8-12 Been doing 10 mins Airdyne bike post workout the last couple weeks. Making a HUGE difference in my pace during workouts. Between
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Joined the Marines
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I feel the same way. I have clients that track this meticulously and I think the anxiety they get about it makes it even worse. Unless you are using the data to do something different then what’s the point of data collection. I mean - do you need a watch to tell you you
Sleep data from your whoop or oura ring is 100% useless btw
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Total disingenuous strawman of a post. Not a single member of the Barbell Brigade would defend this or has defended this. Could just as easily find some bullshit video of a machine based movement done with horrible form and too much weight and say “machine based crowd will
The Barbell Brigade™️ will probably find a way to defend this “All about building camaraderie, bro!” “You’ve never been in a locker room you nerd! This is what it’s all about!” “Sometimes you just gotta horsecock some weight” All NONSENSE This is legit training MALPRACTICE
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Back in the day I used to be pretty neurotic about making sure my post workout meal was liquid - whey protein and some sort of fast absorbing carb like dextrose, maltodextrin, waxy-maize etc. Several years ago I got away from that for whatever reason and just started eating
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@JackedBasedMgr Yeah - no way does it help in the gym. Sorry but I’ve done a million workouts with and without nicotine in my system and there is zero performance enhancement. It does help me focus for work and other activities but downside is I can’t focus or do basically anything without it.
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Hardest thing about training youth athletes in 2025 is TIME. Seems like every kid I get nowadays is 1-2 days per week with missed weeks all over the place. Used to get them 3 days per week for longer sustained periods of time. Travel ball, year round tournament play,
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Agree but playing with fire. As someone who has used for 25+ years - the dosage will go up, the frequency will go up, and focus without it will be become next to impossible. Chance of addiction extremely high.
If you care about cognitive enhancement but exclude Nicotine from your pharmacological arsenal, you are either ill-informed or just ignorant - *Providing you follow 3 pillars for strategic use: 1. low-dose 2. low-frequency 3. task-specific There is a clear net positive ROI
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This version of Dumbbell Row will hammer the rear delts and upper back. Use a pronated grip and pull up into the arm pit area alongside the chest. I like to let the weight touch the ground for just a beat but keep tension on the muscle. Also like to reach down slightly under
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One day you’re young and cool, and the next you catch yourself engaged in a conversation about ice chests. It sneaks up on you quick, folks.
@Bengal_DPT If for nothing else the hinges and latches don’t break. My dad had the same Igloo cooler for 40 years. But anything made in the last 20 years the hinges and latches are made of the thinnest cheapest plastic available. Lucky to use it 3-4 times without one snapping. Pieces of
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Squat 3x5x425, Press 3x5x112.5
This could be you after a few solid months of the novice linear progression + GOMAD.
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The whole “smith machine is for pussies” argument is dumb. Why? A max effort set of smith squats is not “easier” than a max effort set of barbell squats. Yes, the smith stabilizes the weight for you but it doesn’t lift the weight for you. And honestly - unless you are a newb
This is well said. The smith machine lacks the natural constraint of needing to keep the system center of mass over the base of support, and for the user to control the bar path - that are inherent in heavily loaded lifting in a normal gravity based framework. This has both
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Perfect example of Credentialist gatekeeping. She doesn’t like someone going outside the established pathways. Even more upset that he’s making more money than she is coloring outside the lines. Never once engages with the content of Attia’s arguments.
A note: Peter Attia is *not* a physician. He is not a scientist. He graduated medical school. He didn’t complete residency. He is not board certified. After dropping out of residency, he worked for McKinsey. He then founded a private “longevity clinic” to hawk pseudoscience. 1/
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Catch 22 of training young athletes - those whose parents can afford your services can also afford long expensive summer vacations and lots of other activities that will always compete with your coaching. Just the way it is. Do what you can with them when you have them and then
@Mr_davisj @BakerBarbell Weird sports experience. We’d do summer S&C programs for local private high school. Girls would sign up for the entire thing, show up for 2 sessions then be gone to summer homes or European vacations.
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It’s kinda like fishing. You can’t target every species. But even if fishing for one species you can often pick up others incidentally. This is common at my gym. I “target” the 50+ demographic. But I still train a good number of HS and college athletes, younger body
The trap that stops most coaches and trainers from making money - Trying to “do it all” and “be everything” Generalist don’t make a lot of money, specialist do. You have to decide what demographic you want to help, not a niche. Those are different things
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Paul Carter: Incline sucks for building upper pecs. Do these incline cable flys with a cuff instead. Best trap builders are these 6-rep Kelso Shrugs. Also Paul Carter: Inclined 405 and Deadlifted 705.
“Bench press isn’t good to build your chest” “Who told you that?” “A guy that used bench press to build his chest” Every. Time.
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