Barbells and Banter

The best lifters continually set goals - here's why, and how. This week's topics: 1. Benefits & pitfalls of motivation 10:25 2. Behaving differently to those around you 22:47 3. The best goals don't have to be huge 30:54 4. What not having a goal costs you 40:30 Strong & Lean in 16: ⁠⁠Claim your spot⁠⁠ Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Jason has created his next block of training and nutrition - here's a deep dive into his thought process. This week's topics: 1. Considering volume vs. effort 31:38 2. What training split suits your week? 38:35 3. Prioritising certain muscle groups 45:30 4. Deciding cut vs. build calories 51:23 Strong & Lean in 16: ⁠Claim your spot⁠ Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Here's our definitive checklist to guaranteeing results - traits, habits and knowledge. This week's topics: 1. The importance of a tailored program 18:12 2. You need to train well & train hard 28:07 3. Creating your own nutrition plan 33:59 4. Which metrics should you track? 43:02 5. Setting your week up for success 49:37 Strong & Lean in 16: Claim your spot Join our community and hang out...

Freshly diced, tanned and photographed, the boys reflect on what they learned about their capabilities during this cut. This week's topics: 1. What has this prep taught us? 11:05 2. Capable of more than you think 38:12 3. Our favourite moments of the year 48:49 4. What we want more of in 2025 54:50 5. The single best piece of advice 1:02:48 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠...

Jess and the boys discuss what their best athletes do on repeat, as well as what should be avoided in trying to become your best. This week's topics: 1. Training around injury / surgery 25:43 2. What lack of sleep does to you 48:33 3. The factors that dictate success 54:25 4. What lifters need to do more of 1:01:07 5. What they don't tell you about cuts 1:06:45 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠...

From crossfit to powerlifting, to now physique training, here is the mental journey coach Emily has experienced. Emily: Instagram This week's topics: 1. Performance goals vs. Body image 21:13 2. How much to let lifting technique "go"? 24:46 3. The mentality & identity of powerlifting 33:27 4. Learning how your lifter/coach works 51:08 5. Don't underestimate the build phase 1:05:39 Fat Loss Che...

As your physique and strength progress, how should you ramp up your training (and results)? This week's topics: 1. Measurements vs. progress photos 8:13 2. We got sent some "healthy" bars 14:19 3. Best form of cardio for fat loss 44:08 4. How often to change your program 53:43 5. The most fun program 1:08:12 Use code BARBELLS15 for a discount (Not sponsored): Fodbods Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠...

What should you prioritise, for bang-for-buck progress in your training session? This week's topics: 1. Does RIR or no. of reps matter more? 17:33 2. How important is soreness? 43:10 3. Should you cut or build first? 53:32 4. The ultimate lifter's proportions 1:07:34 5. Are PEDs too commonly discussed? 1:13:45 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and ha...

Both reaching the deep end of their diets, the boys talk lessons learned and mentality developed. This week's topics: 1. The pointy end of a deficit phase 4:26 2. Resilient enough to be adaptable 28:13 3. Staying productive with low energy 41:25 4. Does the training program change? 47:51 5. Up calories by how much post-diet? 1:03:40 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join...

What does it take? Who do you become? And what does it make you realise? Matt: ⁠Instagram⁠ This week's topics: 1. From basketballer to bodybuilder 18:06 2. The best training split I've found 34:01 3. What made the Pro card happen? 47:28 4. It's who bodybuilding makes you 1:02:13 5. The wrong way to approach things 1:16:43 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our comm...

Is the gym a place to ask someone out? How should you compliment them? This week's topics: 1. Everyone smashed the photoshoot 9:06 2. Working through body image issues 22:18 3. How to not compliment in the gym 45:13 4. Approaching someone in the gym? 58:35 5. The Instagram stories game 1:07:52 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Having just gone through contest prep / dieting phases, athletes Jackson and Kayla talk lessons, difficulties, and future plans. Jackson: Instagram Kayla: Instagram This week's topics: 1. What's the hardest part of a prep? 3:13 2. Emotion & community in bodybuilding 15:08 3. Fears & nerves before & on game day 23:43 4. Transitioning nutrition in & out of prep 38:54 5. What you lear...

Throughout this season, the medals have piled up - but this is another level. This week's topics: 1. Photoshoot cut is going well 12:11 2. Team STC powerlifting szn so far 22:30 3. The culmination of years of work 38:44 4. Sometimes it's not about winning 56:42 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Cl...

Thinking of getting on the stage/platform? This episode is for you. This week's topics: 1. The journey to nationals 15:02 2. From your 1st comp to the next 42:28 3. Pre-requisites before competing 49:07 4. What no one tells you about prep 1:05:14 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Gym dos & don'ts, exercises to AVOID, mistakes people make with deloading... and more. This week's topics: 1. Different brand socks & shoes? 6:03 2. Should you take pre-workout? 22:17 3. Jason's new favourite gym bag 33:11 4. Gym common courtesy / etiquette 42:12 5. When DON'T you need a deload? 1:06:25 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ...

Macros, programs, we've heard it all before. But how do you actually put it into action? This week's topics: 1. Dealing with sub-optimal comp days 12:01 2. Your fat loss cheat sheet 39:15 3. Don't underestimate sleep & stress 45:24 4. The last % - Customising your plan 55:58 5. Why people can't stick to diets 1:02:25 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠ Access here⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and han...

Jason recaps his physique team's current season, and the boys discuss prep goals, expectations and enjoyment. This week's topics: 1. Getting to the pointy end of a diet 16:34 2. The fun of a first physique comp 28:15 3. Expectations - showing up vs. winning 42:35 4. Getting the itch to compete? 53:55 5. STC powerlifting team update 1:00:49 Winter Gain Guide: ⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠ Join...

Training, food, steps, lifestyle... Don't waste time between your first comp and your next comp. This week's topics: 1. Gym etiquette & gym fashion 10:53 2. Experience will build belief 21:42 3. How young for kids to be "online"? 40:58 4. Why the fitness industry is confusing 51:45 5. How many steps is "healthy"? 58:28 Winter Gain Guide: ⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠ Join...

This week on Banter and Banter... shred talk, warm-up talk, and gym social etiquette talk. This week's topics: 1. We're buying our feelings again 8:28 2. Why we currently don't have coaches 29:33 3. There's always more to shred 36:14 4. What's the best warm-up approach? 51:31 5. How social are you at the gym? 1:00:22 Winter Gain Guide: ⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠ Join our community a...

Are high reps cardio? How much should you cut for a comp? How often should you compete? This week's topics: 1. Body image with bodyweight changes 6:00 2. Are high-rep lifts/sets cardio? 28:20 3. It's more than the actual exercise 39:08 4. When is the weight sacrifice worth it? 49:10 5. How often should you compete? 55:47 Winter Gain Guide: ⁠⁠⁠⁠Access here⁠⁠⁠⁠ Join our community and hang ou...

These are the aspects you need to focus on, to push through that next plateau. This week's topics: 1. Ben's newly acquired wound 10:35 2. Difficulty sleeping when dieting? 22:01 3. Why you hate certain exercises 30:11 4. What I've learned by journaling 48:35 5. Mentally locking in for training 53:30 Winter Gain Guide: ⁠⁠⁠Access here⁠⁠⁠ Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

What do new lifters get wrong? Hell, what do experienced lifters still get wrong? This week's topics: 1. What's the point of ice baths? 33:01 2. Is your training too specific? 42:03 3. More activity vs. Less calories 54:35 4. Bench arch for hypertrophy? 1:06:01 5. Advice for new/young lifters 1:10:26 Winter Gain Guide: ⁠Access here⁠ Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Things we regret and would do differently when dieting, recommended types of food and supps, and more. This week's topics: 1. Food review - needs more salt 1:32 2. What makes a great client? 28:11 3. Why your "why" should matter 40:55 4. What would we do differently? 51:03 5. Recommend "diet" food & supps 1:03:28 Winter Gain Guide: Access here Join our community and han...

Can you have too much volume? What is length tension? What's the optimal way to poop? This week's topics: 1. The art of gym selfies & posing 17:48 2. Accepting 80% adherence vs. 100% 25:21 3. This is the optimal way to poop 34:59 4. Can you do too much volume? 39:15 5. Why is length tension important? 1:04:02 Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here...

Cut vs. bulk programs? The best training split? Refeeds - when & how? And more. This week's topics: 1. Fake Jordans, F1 drama & loud noises 6:16 2. How our current diets are going... 21:57 3. When & how to implement a refeed 42:43 4. Cut vs. build - Different programs? 55:12 5. What's the best training split? 1:10:25 Join our community and hang out:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...