Barbell Machas

In this week's episode, we bring you some update with regards to how volume affects hypertrophy. Research is constantly evolving around this topic, and as you know, the machas love us some spicy science and we are looking to constantly update and upgrade our knowledge. So grab a seat, and lets dig into this paper. Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Tr...

In this week's episode Coach Luke covers a very important topic , FATS. Not all fats are created equally, hence their impact on your health also differs. We discuss trans fats, saturated fats and the various unsaturated fats. We also elaborate the various foods that contain these fats. With that being said, fats are fats. So, the key is moderation even if they are healthy fats. Tune in to learn ab...

This week the good doctor tapped into another interesting topic in the field of rehab and performance. Let's talk Isometrics. Isometrics training has been around for a long time, but it wasn't until recent times that science has started flipping the pages back on the textbook to dive deep into the topic. Isometric has huge utility in rehab and now strength and hypertrophy as well. So lets dig in.

In this weeks episode the Machas discuss their thoughts and opinions on the recent shift or pivot in the fitness industry due to the COVID-19 pandemic. Coaching/Training has now gone virtual! but is that really a good thing? and can people benefit from it better than face to face coaching? what are the nuances of such a dynamic shift in the industry? What does this mean for coaches? Listen in as t...

In this episode, we continue from where we left off last year prior to the meet. Now that the dust has settled, we get Dr Arvin talking about his experience as he is finally able to call himself a powerlifter. If you haven't heard, it was quite an eventful one. Coach Luke also shares his end of the experience and how it was to coach the doctor himself. This is a must listen.

Special Announcement From The Machas! by Barbell Machas

This weeks episode has us talking about Dr. Arvin competing in his first ever powerlifting meet! This interview/discussion has both Luke and Arvin discussing their point of views as both a coach and competitor. This episode has the Dr telling us how he feels about his prep leading up to this day and what his expectations are moving forward. We thought that this would be a good experience to share...

Listen up parents. Resistance training is a game changer in youth sports and in the last decade the evidence of its benefits are piling on. More and more professionals and researchers vouch for its benefits and safety when done right. We also bust some myths that has been causing all these fear mongering for many decades. Listen in as the machas discuss in depth how resistance training is a good a...

Those serious about their strength and physique goals don’t only count calories; they pay close attention to what macros these calories come from (carbs, fat, and protein) because it leads to significantly better results. The problem is that while using a macro calculator is quick and easy, counting macros and making meals out of them can be a pain. Listen in as Luke and the good Dr break down how...

This weeks episode features a special guest with over a decade of experience in the field of physical rehabilitation. Lavinia Chew is a physiotherapist that specializes in a specific domain of womens health which is Pre & Post Natal care. Over the past several years she has successfully conducted numerous workshops catering to this particular topic and to date has already managed to secure an impr...

This week on Barbell Machas we started with a new topic called Coaches Corner. We discussed managing expectations on this episode. Training is a two way street. So are the expectations from training. We talk about how we as coaches manage our client's expectations and how we as coaches should learn how to manage our own expectations of the client. Listen in as we discuss our experience on this mat...

Cryotherapy has recently emerged as a popular form of recovery tool. However, this tool for recovery is far from new as it dates back to the Greek and Egyptians periods. It was popularized in modern medicine to reduce pain and swelling in arthritis. But in recent times the extension of its use has flown into the world of sports. However, it wasnt until the last 20 yrs that we have begin researchin...

On this weeks episode of Barbell Machas we have invited a guest speaker to discuss his point of view when it comes to navigating his way around a client's nutrition especially with fat loss and the many stumbling blocks usually faced. Introducing Coach Will. Will is a coach based in Kuching, Sarawak. Besides being a trainer, he also takes on clients to help them navigate their nutrition and educat...

In the recent years more and more older and newer forms of training modalities have made an emergence in the field of body building. This episode aims to tackle ONE of them which is REST PAUSE. What is it, what does it do, how is it done, whats the purpose and research done behind it. We answer the tough questions like we always do when it comes to science of lifting. Another week and another spic...

Another week, another review~! Lets talk Glutamine and Repetition in Reserve (RIR) 1)Study Reviewed: Accuracy in estimating repetitions to failure during resistance exercise. Hackett et al. (2016) 2)Effect of glutamine supplementation combined with resistance training in young adults D G Candow et al. Eur J Appl Physiol. 2001 Dec. PMID: 11822473 3)The effect of glutamine supplementation on athleti...

This week we dig into testosterone boosters to see if it is actually worth the buy and more so, does it do what its "claimed" to do. The machas talk about the usual herbs or compounds that are found in these boosters and discuss the research that has studied the validity of these compounds. Listen in as we give our take on this particular supplement.

Is training to failure absolutely essential for hypertrophy? What is the current evidence on hypertrophic response based on the loads used? Is there utility to actually training to failure? Say no more guys we hear you! This week the machas will discuss the influence of training to failure with regards to hypertrophy and how this paradigm of training matters.

This week, the machas are gonna be talking about engaging in physical activity after being tested positive for covid. We lay down pragmatic ways one may approach returning to exercising safely. We also covered exercising after vaccination. The aim to help our listeners approach returning to training in the safest manner. . Time stamps : 1. Covid-19 categories : 2:30 2. Covid-19 related sequel of e...

This weeks episode sheds some light into a state that athletes should look to avoid if their goal is maximal peak performance. Overtraining or Overreaching. This episodes talks about how the effects of how training too much can set you back or possibly end your career as an athlete. Now its important to mention that not only athletes are susceptible to OT. Regular gym goers are equally affected by...

This week's research review the machas cover a couple of interesting topics. Can caffeine improve perception of DOMS and performance recovery? And does gender play a difference in the outcomes? How can resistance training benefit breast cancer survivors? We also cover topic with regards to stretching and performance. Is static stretching actually bad for performance?. Listen in as the machas disse...

On this weeks episode of Barbell Machas we have invited a guest speaker to share her thoughts on what it takes to become a bikini competitor. Introducing Pan Per Li. Per Li is a coach at Playground Fitness as well as an aspiring bikini competitor. Listen in as she talks about the challenges she faced/faces in the past and current situation on her road to stepping onto the competitive stage that is...

Let's talk rest intervals and fatigue. Volume, load, exercise selection, exercise order including rest intervals play a role in maximising hypertrophy. Rest intervals play a vital role in fatigue management and indirectly influence hypertrophy outcomes. Listen in as the machas discuss the importance of rest intervals and how you use this to maximise your gains.

This weeks episode covers something particularly interesting (as all weeks do) regarding training, more specifically, how much training is needed to maintain your endurance and strength gains. The episode talks about how recreational gym goers and athletes can still train during this period and the necessary volumes required to actually maintain their current level of conditioning despite not havi...

The Machas are bringing something new to the table! We started a new series called Research Review where we each present a research paper about fitness and break it down for you guys. We give our own version/simplified take on the paper and how it can relate to listeners out there. We are still fine tuning the flow of things so if you have any feedback on the episode do let us know! . Paper number...

On this weeks episode the Machas talk Melatonin. Famously known for being a sleeping aid many people have been asking us to cover on particular supplement and how exactly does it aid us with better sleep? If you haven't done your own research on the supplement then this episode will shed some light as to what exactly it is, and what it does.