Barbells and Banter

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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Before you look at those gut health supps, here's the checklist of what you should look at with your foods, meals & lifestyle first. This week's topics: 1. How do certain foods affect you? 24:34 2. Mistakes with fibre & sugar 32:41 3. Meal size, structure & timing 40:35 4. Effects of hydration, sleep & stress 43:12 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

From photoshoot preps, to stepping up on the stage or platform - here's what it actually takes. This week's topics: 1. Prepping for a photoshoot 12:55 2. Overcoming missed powerlifting attempts 24:06 3. Digging deep(er) for a bodybuilding prep 34:30 4. What is a realistic timeline? 40:15 5. This dictates your physique potential 50:02 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

How should you space and portion your meals throughout the day, to maximise performance in and out of the gym? This week's topics: 1. What does the research say? 22:45 2. How many meals should you eat? 31:34 3. What to eat around training? 34:30 4. What a structured routine looks like 40:25 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Bro split vs. PPL? 4 vs. 5 sessions p/w? Here are considerations when figuring out your workout frequency, volume and split. This week's topics: 1. IFBB comp recap 13:00 2. Our current training splits & why 22:30 3. The goal determines everything 27:59 4. How much work can you handle? 31:12 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

It's not just about the gym... this is what it takes with nutrition, habits, social life, and more. This week's topics: 1. The hidden gaps limiting your progress 12:40 2. Why grip strength is the first ceiling 15:58 3. Your core isn't doing what you think it is 26:16 4. Single-leg work builds better lifters 35:41 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠T...

These 3 things are important building blocks that too many people are skipping, and then finding themselves limiting their progress in the gym. This week's topics: 1. The hidden gaps limiting your progress 12:40 2. Why grip strength is the first ceiling 15:58 3. Your core isn't doing what you think it is 26:16 4. Single-leg work builds better lifters 35:41 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠...

This is how you build quality muscle over months and years, while minimising time wasted dieting off unnecessary body fat gained. This week's topics: 1. Why most people overshoot build phases 20:52 2. What a controlled build looks like 30:34 3. How to maintain health & everyday function 34:31 4. What keeps you in the gym for a lifetime 41:36 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Been training harder every year but still look the same? This is what keeps most people stuck in that loop. This week's topics: 1. Why most people don't progress long-term 18:20 2. All the effort, but sub-optimal execution 23:56 3. Why more doesn't always mean growth 28:18 4. The mental lesson of non-linear progress 32:56 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Felt too fluffy in a surplus, or too weak in a deficit? This episode's for you. This week's topics: 1. How much weight/CM gain is acceptable? 14:09 2. How long to push a surplus 20:07 3. When to deload or reduce volume 26:58 4. Why you shouldn't be scared of fatigue 36:14 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

We've all added an extra gym session after a night out, or starved the next day - here's why that's actually worse, and what the fix is. This week's topics: 1. Why calories & effort are misunderstood 8:47 2. Why training more isn't the solution 16:21 3. Building the physique you want to reveal 20:09 4. There is a ceiling to physical output 32:24 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠...

Here's why it's rarely about calling it quits, but shifting expectations. This week's topics: 1. When the goal stops being worth it 5:09 2. Staying lean isn't the long game 11:28 3. It always takes more than you think 27:24 4. Big goals vs. Realistic timelines 44:55 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

If you've got constant niggles and stopped getting stronger, it might be time to re-check your recovery. This week's topics: 1. What recovery actually requires 8:34 2. Tier 1 - What you can't skip 11:45 3. Tier 2 & 3 - Time & money wasted? 14:57 4. Signs your recovery needs work 39:10 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Can you do cardio too much / too intensely, losing muscle in the process? This week's topics: 1. What lifters get wrong with cardio 11:08 2. When does cardio start affecting muscle? 16:44 3. When can/should you use intense cardio? 35:32 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Muscle insertions, bone structure, sports history... What actually matters the most? This week's topics: 1. Muscle-building genetic predictors 16:52 2. Insertions, belly length & proportions 19:47 3. Your training history & muscle memory 27:39 4. What to do if you're not a high-responder 39:30 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Was Arnold wrong? We break down the theory and reality of "shocking" your muscles with variability. This week's topics: 1. Is it okay to occupy two machines at once? 15:22 2. Why exercise / program variety is overrated 23:25 3. Progress always looks much more boring 32:54 Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Jo...

It can be frustrating when your body / results change differently to how you expect. This week's topics: 1. The reality behind GLP1s / Ozempic 18:29 2. What metabolic adaptation means 26:20 3. Two people, same calories, different results 29:20 4. The psychological sides of dieting 35:04 Get & keep your summer body: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Lose 4kg/3cm in 6 weeks: ⁠⁠⁠...

Safety, responsibility and role models... What's missing from the current big picture for men? This week's topics: 1. International Men's Day from a woman's perspective 22:44 2. Men creating safe spaces for men 27:50 3. Absence of positive male role models 34:14 4. Responsibility, with or without kids 50:46 Get & keep your summer body: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

It's not all negative or positive - confidence, interactions, responsibilities - here's what we've found. This week's topics: 1. How people treated me differently 20:44 2. How appearance shapes assumptions 29:41 3. The upside, discomfort & responsibility 39:13 Get & keep your summer body: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...