Barbell Machas

Happy New Year to all our listeners. . In this episode, Coach Luke has laid out 20 golden points on how you should approach your fitness journey. Why golden, because it doesn't just cover how to approach your fitness journey but also you should direct your thought process going into this year. . Start your year right with the machas.

On this weeks episode of BBM we decided to talk about someone who has recently made a huge impact (in a negative way) in the fitness industry. This person has been promoting some very questionable methods and methodologies through his social media and business. It is non other than the Liver King! The Liver King was recently outed for taking anabolic steroids although he claimed to be 100% natural...

This week the machas are back with 2 more research reviews updating their listeners with what is latest in the fitness industry. Coach Luke discusses a paper that probably puts the last nail in the coffin where we would put isolated BCAA supplements to rest for the vast majority of people. This was followed by the good doctor bringing us a research hot off the oven with how training frequency can...

This week we are going to discuss a supplement that has been popping its head in the fitness space. This ergogenic aid has been called the safer competition to anabolics. But how much of this is hearsay and is there actually any evidence to back up these claims. So let's dig in further.

This week the machas discussed a very interesting topic based on a paper that is just hot off the press. Do enhanced and natural lifters train and supplement differently? If so what are those differences? Were there similarities? We had a few interesting things discussed as well around this topic. So do catch this juicy discussion.

This week the Machas are discussing some questions brought up by the listeners. . 1. Are there any other options besides squats for hypertrophy and strength? 2. What is the best split for hypertrophy? 3. Can i lose fat and build muscle at the same time? And more... . Listen in as we give our insights

We are back, after a much needed break. This week we shared our experiences during this break and discussed our plans moving forward including the upcoming Fix Your Squat Workshop.

This week the machas discussed a rather burning question, how far is too far for dietary advise by trainers? We also made some time to answer some Q&As from our listeners. @ongshengyang - Whats your take on BCAAs and pre for regular gym goers @i.am.adie.kamal - is bench press, squats and deaflifts the only way to measure strength? @ravi_goldd - Is creatine recommended? @risyaanth - does hypothyroi...

This week, the machas dived into 2 more papers covering different aspects of the lifting field. Does tempo really matter for hypertrophy and strength development? Should you still be icing your soft tissue injuries for weeks? Should you be resting after an injury, if yes, how long? Would pain meds be recommended after an injury? We covered these and more on this episode. . References: 1.Pearson, J...

This week the bearded meathead nerds discussed how to help clients navigate their nutrition. Not everyone has the time or ability to prepare their food for the week. Not everyone will be suitable candidates for calorie counting. So how then do we advise them to make better choices with their meals? Listen in as we give our takes and approach on this topic.

This week, we are going to be doing something a little different. We are starting a mini series on how to train a particular muscle group well. Since it's International Chest Day , so we thought we would do an Inner Chest Special.... Just kidding... You know that doesn't exist. We covered angles, volume, rep ranges, and many other key factors to get those pecs growing. Listen in as the machas ( as...

In this week's coaches corner, we discussed what it takes to be a good trainer. Being a trainer is more than just writing a programme or counting reps. There is a lot of thought processes that goes into creating a robust training programme, taking into account various wants and needs of the client. And sometimes, they just want some one to talk to and that makes a difference. Listen in as the bear...

This week we took a dive into research papers to give you guys some sweet highlights. First up, we Coach Luke giving us a review on the ever controversial topic if Soy is bad for men and their gains. Following that, Dr Arvin reviewed a few papers to answer the question, Is the Age Old Cupping Therapy, Legit or A Sham? Crank up that volume and listen what the machas have summarised for you to liste...

Supplements. An industry worth 150 billion USD and growing. With that being said, there are tones are supplements in the market claiming to be effective for performance enhancement or in other words an ergogenic aid. But are all these supplements worth your penny or are they just fluff marketing. Lets take a dive in into supps that are worth being on your counter and those that are better off in t...

This week's episode is short and sweet. We covered some fundamental aspect of what periodization is, and how it is used to optimize an athlete's performance. We also discussed how this concept is applied to the general population and why it may be beneficial as well. Its snappy but its full of information

This week on coaches corner, we answered some questions from our listeners like: 1. How do you manage athletes with injuries but still want to compete - @zhun cai 2. Is it necessary to use belts all during squat/dl? @ravin.momo 3. What does it take for a usual frequency gym goer who is passionate in fitness to be a part time trainer - @chazism 4. Is a slight caloric surplus superior for building m...

This week's episode is rather exciting. It is not your typical research review. This time we bring you 2 studies that are very sought after topics in the fitness industry. The first paper covers the possibility to hypertrophy in a calorie deficit. The second study we discussed was in regards to Naturalistic Decision Making (NDM). There was so much to discuss in this episode and we definitely had f...

In this week's episode, we talk about an interesting supplement that has been used as an aid for sleep management, anxiety and its calming effect on mood. This is none other than GABA, gamma amino butyric acid. Listen in as the machas discuss this supplement and give our takes about the usage of it. Ps: This is not a medical advise. Please do get a doctor's assessment before using any supplements.

The determinants for maximizing strength gains and hypertrophy have some similarities, yet they have enough differences that makes them unique. People often don't quite understand how to tell them apart and the machas are here to clear your doubts. Listen in as we give you insider tips on what makes them different and also find out why Luke and Arvin have such good chemistry as both colleagues and...

In this week's episode , we have a Coaches corner where the machas discussed some common errors that occur in the weight room, this includes how some individuals setup their set progression for hypertrophy errorneously, usage of belt beyond its need and shared other interesting thoughts. Listen in as the machas exchange opinions on these matters

This week's episode is one where we bring some spicy science updates from 2 different angles. Coach Luke talks about 5 important elements on coaching from various experts (which was very relatable) and Dr Arvin giving us an insight of how PRP may be a viable option for chronic elbow pain amongst lifters. So tune in for these spicy updates. PMID: 34123513

In this week's episode, we have a special guest with us. We have Sebastian Tan, an ACE CPT and Health Coach, Stronglift 1, Rehab trainer and Pain Free Performance Specialist (PPSC) and deemed the Malaysian Glute guy (at least by us). He has been training and educating numerous individuals and with his background of Psychology, he definitely gives it a special touch to make the experience personal....

This week's episode is rather special. We have Coach Azim with us to talk about training through the Holy month of Ramadhan. Many of our Muslim listeners have asked us on how to navigate their nutrition and training during this period and Coach Azim came to the rescue with some useful tips on how to optimize both these aspects with regards to a few a scenarios. Learned quite a few a things ourselv...

Just when you think we are done talking about getting jacked, we have more pearls to offer you guys. What is the ultimate rep range zone to maximize hypertrophy. Is it the famed 8-12 reps? what about going past 12 reps like 12-20 or even further 20-30? Perhaps there is a magical sweet spot. This is a very exciting topic much like everything we discuss. Be sure to be all ears because you don't want...

In this week's episode, we bring you a Coaches Corner discussion. This is extra special as we have our first guest coming on for a second serving. We have Kevin Oo and much certainly has changed since Kevin last came onto our episode the biggest change of which would now be him becoming co founder of First Pace Kl. First Pace KL is now one of KL's go to private boutique gyms for those looking to m...