Barbells and Banter

So you've done your deficit and shed the kilos... now what? Should you maintain it? When should you add calories back in? How quickly? This week's topics: 1. Team STC powerlifting recap 15:22 2. Your options once you hit your target 30:28 3. You have to increase your calories 35:51 4. Dealing with hunger & appetite 46:05 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Been putting in the work for 3-5 years but not quite seeing the results you wanted? This episode is for you. This week's topics: 1. The possible multitude of reasons 34:25 2. Levels of strength & intensity 40:11 3. The lifestyle gaps you didn't know 44:02 4. What are you measuring against? 45:34 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Tired of dieting off the same 5kg every summer? Here's how to see (& maintain) actual long-term results. This week's topics: 1. The checklist before you begin 12:56 2. Food & environment planning 27:37 3. Monitoring progress & behaviour 38:02 4. What to do when you slip up 43:03 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠...

How quickly should your weight increase? When is it time to add training volume? Here's the breakdown. This week's topics: 1. Pitfalls of most lifters' surpluses 6:07 2. How quickly should you gain weight? 10:44 3. Don't under-estimate the training 22:16 4. You need to build meals you can repeat 36:01 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Here's how choosing high-volume food options in a deficit could help you, but also what to be mindful of. This week's topics: 1. The foundations stay the same 13:08 2. Which proteins / carbs / fats to pick 18:50 3. To what extent does volume help? 28:14 4. Helpful swaps we'd recommend 33:12 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠...

Here are our biggest takeaways from decades of check-ins - the good as well as the bad. This week's topics: 1. Powerlifting nationals recap 17:17 2. Bodybuilding nationals recap 31:18 3. When is it time to adjust the plan? 43:06 4. It's all about honesty & data 46:55 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Access⁠⁠⁠⁠⁠ Join our co...

Is f*cking around and finding out really as outdated as people claim? This week's topics: 1. How do you know where failure is? 24:30 2. More sets isn't always a bad thing 35:30 3. Why fatigue is not your enemy 40:21 4. Finding the best rep range for you 47:15 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Access⁠⁠⁠⁠ Join our community and ha...

With so many angles and exercises possible, here's how to grow your back in the areas you want. This week's topics: 1. Why is training back so difficult? 25:45 2. How much do load and ROM matter? 30:24 3. Arm path & scaps change everything 36:10 4. Too many repeated movements? 43:37 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Access⁠⁠⁠...

How much are you really limited by your genetics? And by how much should you adjust your training and nutrition, if at all? This week's topics: 1. Where's the line with enhancement? 21:05 2. Biggest signs of your genetic capacity 28:20 3. Working with your physicality 38:44 4. So is it all lost? What can be done? 43:42 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

What's the difference between flat shoes, barefoot / socks, runners, and lifters? Tune in to find out. This week's topics: 1. It's about more than just strength 29:58 2. What shoes should you wear? 38:21 3. When do you need lifted heel shoes? 40:37 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Access⁠ Join our community and hang out: ⁠⁠⁠⁠⁠...

What matters the most when it comes to making long-term progress? Here's what we've found. This week's topics: 1. What patience actually looks like 10:41 2. Put your effort in the right place 19:36 3. How you repeatedly behave & think 24:53 4. Fatigue & nutrition misconceptions 35:07 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Acc...

Here's where the Australian health stats currently sit - What can /should we do about it? This week's topics: 1. The most surprising health stats 22:21 2. What's the accepted standard? 33:03 3. Where is the blame & the solution? 38:35 4. Cheat meals & unfounded strategies 42:46 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer...

If you feel stuck in your growth, and the scale / your physique aren't going the direction you want, this is for you. This week's topics: 1. How to know if you've plateaued 14:01 2. Training boxes you need to tick 18:13 3. How much / often are you eating? 29:51 4. What if you're not actually stuck? 33:42 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

The people you look up to, and see posting their results every day - what habits do they have with their routine, training, nutrition, mindset and lifestyle? This week's topics: 1. The magic isn't anything exciting 14:29 2. What "coachable" doesn't mean 25:00 3. Power of predictable & repeatable 29:56 4. How to never stop showing up 36:04 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠...

Here's step-by-step how to figure out your day - meals, frequency, protein, pre/post workout, and how to adjust as needed. This week's topics: 1. How much protein, carb & fat? 11:29 2. Health - Vitamins, minerals, fibre 27:56 3. What to eat pre & post workout 30:53 4. Structuring your actual meals 34:01 5. Common mistakes & adjustments 38:24 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

This week's Q&A covered not only the best, worst, liked and hated exercises and muscle groups to train... but a lot more. Tune in. This week's topics: 1. Most hated & poorly executed exercises? 30:38 2. Signs of a great/poor lifter & why 35:40 3. Are jeggings an under-rated tool? 43:06 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transfo...

Why lifters stay the same year after year, diet/build phase after phase - comes down to progress they make during the transition phases. This week's topics: 1. Dieting taxes the body more than you think 28:39 2. Why people under-estimate build phases 41:32 3. The costs of pushing for specific goals 46:37 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transform...

You don't have to feel heavy & gross. You can be strong & in shape. You're allowed to do & try to achieve multiple things. Here's how. This week's topics: 1. You can train without sticking to a label 24:13 2. Powerlifters need to not powerlift 31:10 3. Has the nutrition standard changed? 37:06 4. Strength & body image aren't separate 42:30 Lose 4kg/3cm in 6 week...

Inexperienced expectations vs. malintent, or poor research vs. poor guidance? Here's how to pick out a good coach for yourself. This week's topics: 1. How responsible are the clients? 11:50 2. Qualifications don't make a good coach 17:32 3. The cost/speed of the fitness industry 32:57 4. It's too easy to spread false facts 38:36 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Spoiler alert: Stacking your program full of "S-tier" exercises still won't make the best program. Tune in to find out why. This week's topics: 1. Best exercises for chest 20:50 2. Best exercises for back 25:33 3. Best exercises for delts 32:9 4. Best exercises for bis & tris 38:46 5. Best exercises for quads & hams 43:32 6. Best exercises for glutes & calves 48:30 Lo...

When we say we've done it all... we mean it. Here's how to not waste your time making the mistakes we did, for far too long. This week's topics: 1. The truth behind the Enhanced Games 6:12 2. At what age is bodybuilding not viable? 21:50 3. Patience & ego vs. The scale 32:52 4. Chasing restarts & optimisation 39:42 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

When would someone benefit from a meal plan vs. flexible macro tracking? "It depends" aside, here are the actual two sides of the coin. This week's topics: 1. Why meal plans aren't what you think 23:52 2. Who macro tracking is & isn't for 32:10 3. What we recommend everyone does 37:57 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transfor...

Having done every training program & lifting style under the sun, here's what those years have taught us. This week's topics: 1. Letting go of complete optimisation 28:26 2. Effects of a training partner? 33:02 3. The prep matters as much as the work 39:37 4. Pursuing mastery over more effort 43:50 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transform...

Our clients led this week's Q&A - talking fixing physique weaknesses, fibre, food tracking apps, and training frequency. This week's topics: 1. What most lifters need to do more of 15:50 2. Can you have too much daily fibre? 24:34 3. What's the best food tracking app? 26:33 4. Can you progress with 3 sessions PW? 31:06 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Should you still be strong at barbell lifts / be able to perform certain free-weight movements, even if your main goal isn't strength? Here's why we say yes. This week's topics: 1. Base levels of strength in each lift? 18:35 2. How strength benefits hypertrophy 26:30 3. Has gym culture just changed? 35:42 4. Signs that someone's strong 38:24 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...