Cover art for podcast Barbell Logic

Barbell Logic

401 EpisodesProduced by Barbell LogicWebsite

We approach strength, health, & fitness with simplicity & logic, believing that barbell training is for everyone. We provide expert advice & discussion on nutrition & programming, technique & conditioning, voluntary hardship & self-improvement.This channel aims to be a breath of fresh air in the fit… read more


#263 -Niki Sims: Balancing Strength Training with Brazilian Jiu Jitsu

Barbell Logic coach Niki Sims returns to the podcast to discuss her experience balancing strength training with Brazilian Jiu Jitsu. Niki has been strength training for about 10 years, and started training BJJ about two years ago, seeking a new hobby.


During that time she has kept strength a priority, pulling 430lbs at a meet in 2019. BJJ is a stressful sport that demands a lot of recovery resources, however, so Niki has learned to balance her rolling with strength training.


BJJ is a metabolically intense sport, similar to HIIT style conditioning, but it doesn't have to be all sparring. Niki recommends BJJ athletes limit their sparring and spend plenty of time working on technique at 70-80% intensity. Likewise, she doesn't do any conditioning off the mat, as BJJ practice alone is sufficient to keep her in shape for rolling.


Niki trains BJJ twice per week, and despite being an advanced lifter, Niki strength trains only 3x per week. She takes the weekends off. True rest days are important, she says. BJJ is a hobby, not a profession, so she limits her frequency on the mat to avoid overuse injuries and ensure she has plenty of recovery in between bouts of heavy strength work.


To keep her lifts progressing, Niki trains each lift frequently, pulling three times a week and pressing 4-5 times per week. Squats are particularly taxing, so she typically only squats twice per week. Accessory lifts -- particularly chin-ups -- fill in the gaps of the program.


You can find Niki at Barbell Logic and on Instagram at @vera_nahce.



  1. Want to try online coaching for FREE? Email for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!
  2. Regain control of your email inbox with Sanebox. Listeners can try Sanebox for FREE with a 14-day trial!


Connect With Matt

Educational emoji reaction


Interesting emoji reaction


Funny emoji reaction


Agree emoji reaction


Love emoji reaction


Wow emoji reaction


Are you the creator of this podcast?

Verify your account

and pick the featured episodes for your show.

Listen to Barbell Logic


A free podcast app for iPhone and Android

  • User-created playlists and collections
  • Download episodes while on WiFi to listen without using mobile data
  • Stream podcast episodes without waiting for a download
  • Queue episodes to create a personal continuous playlist
RadioPublic on iOS and Android
Or by RSS
RSS feed

Connect with listeners

Podcasters use the RadioPublic listener relationship platform to build lasting connections with fans

Yes, let's begin connecting
Browser window

Find new listeners

  • A dedicated website for your podcast
  • Web embed players designed to convert visitors to listeners in the RadioPublic apps for iPhone and Android
Clicking mouse cursor

Understand your audience

  • Capture listener activity with affinity scores
  • Measure your promotional campaigns and integrate with Google and Facebook analytics
Graph of increasing value

Engage your fanbase

  • Deliver timely Calls To Action, including email acquistion for your mailing list
  • Share exactly the right moment in an episode via text, email, and social media
Icon of cellphone with money

Make money

  • Tip and transfer funds directly to podcastsers
  • Earn money for qualified plays in the RadioPublic apps with Paid Listens