PODCAST · health
Weights and Plates Podcast
by Robert Santana
Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.
Episodes
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Ep. 123 - Hollywood Muscles, Real-Life Myths: Stop Chasing the Action-Hero Body
Were we sold a superhero physique with only half the story? Robert takes on Hollywood transformations, steroid secrecy, and the muscle-magazine promises that convinced generations they could look like their action heroes with the right workout, diet, and supplement. Drawing on his lifelong...
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Ep. 122 - You Can’t Starve Your Way to Strong
Chasing a toned physique? The answer might be adding weight to the bar instead of taking more food off your plate. This week on Strong and Sleek, Robert explains why repeated dieting can leave you lighter but still disappointed—and why building muscle deserves a bigger role in your plan. Robert...
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Ep. 121 - When Lifting Hurts: Is It Your Form, Your Program, or Your Fuel?
Aches happen. Injuries happen. But getting hurt doesn’t always mean you did something wrong. In this episode of Strong & Sleek, Robert breaks down the factors that can affect injury risk in and out of the gym. He explains what good lifting technique means to him, why a standard squat stance won’t...
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Ep. 120 - You Can’t Out-Train a Lousy Lifestyle
A great training program can only take you so far. If you’re barely sleeping, under-eating, mismanaging stress, or drinking too much, those choices will eventually follow you into the weight room—hurting your performance, slowing your progress, and increasing your risk of injury. In this episode…
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Ep. 119 - Show the F* Up: The Real Secret to Getting Stronger
The perfect program doesn’t matter if you don’t show up. This week on Strong & Sleek, Robert breaks down what training looks like once you’re past the beginner stage—and why getting stronger becomes as much a mental game as a physical one. Robert dives into advanced programming, progressive...
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Ep. 118 - Stop Majoring in the Minors: Master the Basics, Get the Results
Getting stronger, leaner, and healthier doesn’t have to be complicated. In fact, all those supplements, specialty exercises, fitness hacks, and tiny details you’re obsessing over might actually be distracting you from what matters most. This week on Strong & Sleek, Robert breaks down the power of...
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Ep. 117 - Built Different: What Dogs Can Teach Us About Strength, Genetics & Drive with George Daniolos
What do training a Belgian Malinois and building a stronger human have in common? Turns out - a whole lot. On this episode of Strong and Sleek, Robert Santana sits down with longtime friend, dog-training mentor, and K9 Defense owner George Daniolos for a wide-ranging conversation about working...
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Ep. 116 - Your Home Gym Might Be Holding You Back
You bought the equipment. You know the exercises. You’ve watched the videos. So why aren’t you getting the results you expected? On this episode of Strong + Sleek, Robert Santana makes the case for something that can't be ordered online, downloaded to your phone, or installed in your garage: the...
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Ep. 115 - Ladies, Get Off the Treadmill and Pick Up a Barbell
Forget the endless cardio, tiny weights, and fear that lifting heavy will suddenly make you “bulky.” In this episode of Strong and Sleek, Robert Santana breaks down why strength training—and especially barbell training—may be one of the most effective tools women can use to transform their…
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Ep. 114 - Strong, Sleek & Starting Over: The New Chapter
After four months away, Robert Santana is back—and a lot has changed. The Weights and Plates Podcast has officially evolved into Strong and Sleek, a new name and brand built around the idea that getting stronger, looking better, and building a more durable body doesn't have to mean living in the...
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Ep. 113 - Strength, Body Composition, and the Realities of Training: A Conversation with Mark Rippetoe
Host Robert Santana interviews Mark Rippetoe, author of “Starting Strength,” for an honest conversation about the fundamentals of strength training and misconceptions in fitness culture. Rippetoe reflects on the evolution of his book’s audience, shifting from coaches to everyday individuals…
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Ep. 112 - Anabolic Tortillas & Road-Trip Regrets
A laid-back, funny chat about the irresistible power of H-E-B tortillas—so good they’re banned from the house. The hosts reminisce about demolishing entire packs on a Houston-to-Phoenix road trip, debating flavors and admitting that some snacks are just too dangerous to keep around. See Privacy...
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Ep. 111 - Finding Your Voice: Music, Family, and Friendship
In this episode, Robert shares lighthearted banter about self-deprecating humor, musical pursuits, and the joy of performing with family. Dan Francis, a guest known for his singing talent, discusses his band and the musical abilities of his children. The conversation touches on the camaraderie...
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Ep. 110 - Breaking the Survival Mode Mindset
In episode 110 of the Weights and Plates Podcast, Robert passionately addresses the common excuse of being in "survival mode," which leads many to neglect their fitness and dietary goals. He reflects on conversations with individuals who feel overwhelmed by life's demands, emphasizing that the...
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#109 - Nuttrition Debate: Quantity vs Quality
In this episode of the Weights and Plates podcast, host Robert Santana shifts the focus to the "plate" side of health by diving into the ongoing debates around diet. He discusses the difference between diet quality and diet quantity, highlighting how people often justify their eating habits based...
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#108 - Strength Over Trends
In a compelling episode of the Weights & Plates podcast, host Robert Santana and guest Gretchen Geist explore the fleeting nature of fitness trends, with a focus on Pilates, and contrast these with the enduring value of strength training. Santana, leveraging his deep expertise in dietetics and...
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#107 - From Pinterest Cleanses to Evidence-Based Practice: A Dietitian's Journey Through Diet Culture with Zoe Schroeder, RD
In this candid conversation, host Robert Santana sits down with Zoe Schroeder, RD—owner of Zoe Schroeder Nutrition and known as Fat Loss RD—to explore the messy reality behind becoming a nutrition professional. After connecting at a wellness event in Scottsdale, they dive deep into Zoe's...
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#106 - Strength Without the Noise: Beyond Novice Training
In this episode of the Weights and Plates podcast, Robert Santana and Andy Baker pick up where they left off—diving deep into what really matters after the novice phase of strength training. From chaotic early training setups (including recording in a truck to escape jackhammers) to the…
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#105 - ANDY BAKER | WHY YOU'RE STILL WEAK — AND HOW TO FIX IT
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…
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#104 - DON'T QUIT WHEN LIFTING GETS HARD
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...
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#103 - RESEARCH FOR MEATHEADS
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...
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#102 - THE REAL REASON YOU'RE NOT STRONGER
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.…
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#101 - LIFTING FAQ: COMMON F*CK UPS & HOW TO FIX THEM
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...
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#100 - The Truth About Starting in the Fitness Industry
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…
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#99 – YOU'VE BEEN LIED TO ABOUT WOMEN AND YOUR ABS
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...
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#98 - The Shocking Truth About Gaining Muscle (No One Tells You This)
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...
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#97 - Barbells Work. Your Instagram Workout Doesn't
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...
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#96 - The Secret To Looking Like You Lift
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 &...
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#95 - Getting Stronger Makes Everything Better
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:...
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#94 - How To ACTUALLY Build Muscle | Hari Fafutis, SSC
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:...
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#93 - Training Like An Athlete v.s. Recreational Lifters
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:...
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#92 - The Globo Gym To Starting Strength
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:...
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#91 - Truth About Upper Body Training
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…
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#90 - From Crossfit To Starting Strength Coach | Gretchen Geist SSC
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...
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#89 - New Year, New Goals: Removing Your Limitations
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:...
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#88 - It's Time to Rethink Body Fat
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…
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#87 - Thanksgiving: Time to Gain or Restrain?
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...
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#86 - The Rep Before the Set: Don't Make The Biggest Setup Mistake
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...
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#85 - The Illusion of Safety
Many people who start barbell training say something to the effect of "I just don't want to get hurt" when asked about their fitness goals. It's understandable -- no one wants to get hurt -- but the statement displays some ignorance about the reality of aches, pains, and sometimes injuries that...
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#84 - Why You Need to Understand Advanced Programming
One of the interesting consequences of the success of the Starting Strength methodology, and the growth in popularity of strength training in general, is that genetically average people are lifting weights and sticking with their program for multiple years. No longer are only gym rats and serious...
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#83 - The Risks of Weight Gain for Strength Training
It's almost a cliche now, that a novice trainee running the novice linear progression should "do GOMAD" (drink a gallon of milk a day). This advice is one of the most misunderstood bits of nutrition in the Starting Strength method, but it highlights an important fact -- to gain muscle, most…
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#82 - Testosterone, TRT, and You
Testosterone is one of the hottest topics in the health and fitness world these, specifically testosterone replacement therapy (TRT). While there are legitimate medical reasons for TRT, it is also abused by those looking for an edge in improving their strength and physique, and some low T clinics...
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#81 - Strength Training for the Obese Trainee
We've talked about how an overweight trainee should approach strength training with an eye toward "recomping," that is, changing their body composition with more muscle and less fat. But what about very overweight or obese trainees? Dr. Santana and Coach Trent discuss their experiences training...
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#80 - Does Upper Body Really Need More Volume?
When the upper body lifts stall, the typical programming answer is "add volume." Some do this by increasing frequency -- the number of times you perform the lift each week -- and some do it by adding more sets during each upper body session. Others do both! It's not bad advice for a lot of people...
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#79 - Barbell Burnout: Remembering Why We Do This
Burnout is a common complaint, whether it's from work, family, extracurricular activities, or all of the above. It happens in training too. Train long enough and you'll notice people in the community who were once avid lifters fall off the map. Some quit for good, or only sporadically train…
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#78 - Are Your Goals Compatible With Your Lifestyle? Abs Don't Come Easy
While there are many good reasons to lift barbells and get strong, many people are motivated at least initially by the prospect of looking better. Improving their body composition, which means building muscle mass and losing body fat. For the average person, getting strong requires a lot of hard...
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#77 - YMMV: We're Not Powerlifters, And That's OK
In the gym coaching real people, the knowledge and experience gained from years of hard work under the barbell pays off -- a person who has put themself under the yoke and actively learned to troubleshoot problems and adjust training variables is well prepared to help other people do the same. On...
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#76 - Leaving Behind the Quitter's Mindset
Strength training demands a lot from a trainee, especially after the honeymoon wears off (i.e. the novice linear progression starts to get hard). It's hard work, short but intense, and involves facing fear on a regular basis. As you advance into intermediate territory, the time between PR's...
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#75 - Science Is Fake with Stef Bradford, PhD
There's seemingly no end to the "evidence based" coaches out there nowadays making all sorts of claims about you should train, backed up by scientific data. Have you actually read any of the papers they cite to back up their claims? It turns out, there are numerous problems with the field of...
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#74 - Training and Diet for Women
To quote Mark Rippetoe, "women are not a special population, they are half the population." In other words, women fundamentally train for strength the same way that men do -- the same principles of progressive overload, using compound barbell lifts that target the whole body, and nutritional...
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Frequently Asked Questions
How many episodes does Weights and Plates Podcast have?
Weights and Plates Podcast currently has 106 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Weights and Plates Podcast about?
Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.
How often does Weights and Plates Podcast release new episodes?
Weights and Plates Podcast publishes regularly with 106 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Weights and Plates Podcast?
You can listen to Weights and Plates Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Weights and Plates Podcast?
Weights and Plates Podcast is created and hosted by Robert Santana.
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