Barbell Machas

Volume and load has always played the leading role in determining the hypertrophic response. This week we cover why and how volume is important. More so with trained individuals. We seek to answer what is too little and when it can be too much. We also dig into the current literature to answer this burning questions in relation to volume. Listen in as we review this topics and give our hot takes o...

After a short break the Machas are back ! In this episode we talk about Dr. Arvins recent achievement in becoming an official sports physician as well as the current situation we are facing (MCO 3.0). We decided that the first episode back after a short break should be something both relevant and interesting to our current situation which is why we chose to talk about the vaccinations. We cover th...

The list of questions that were answered: 1)How to reduce excess skin or prevent having excess skin when im trying to lose weight? 2)Blood test showed high creatinine levels. About 140. Should I stop taking the supplement creatine? 3)How did the two of you (Arvin & Luke) meet. And what made you decide to work together? 4)Your thoughts on fitness watches (Fitbit, Apple, etc) for exercising and work...

On this weeks episode the Machas talk about the second most used piece of lifting apparel in the gym. Its not the weight training belt but the knee sleeve! Find out the differences between a knee sleeve and a knee brace, the benefits and most importantly when to use them. If you are thinking of getting a knee sleeve but are not use whether you really need it or what it really does then this episod...

This weeks episode features a special guest. Dr. Dmytro Klokol, MD, PhD. Dr. Dmytro is Head of Medical Advisory in European Wellness International group, EW Clinics and course director/Dean at EW Academy. He is also a General Surgeon by specialty, further sub - Reconstructive surgery and Regenerative Medicine. He is here with us today to impart some massive knowledge bombs on steroids specifically...

This week we discuss the taboos surrounding resistance/strength training amongst the elderly population. More often than not, the fear mongering surrounding this topic leaves the elderly doing mostly low intensity aerobic training that isn't sufficient to negate the morbidity that sarcopenia causes. Listen in as the machas discuss how strength training can be utilized as a powerful tool to improve...

Here we are back again. Staring at our future gains after 4 weeks of hiatus from the gyms. In this episode we discussed training strategies for those that have been totally sedentary, those who have been on maintenance training and for those who have been training near normal for the last week. Listen in as the Machas lay down some ways to smoothly transition back and prevent unwanted injuries.

This weeks episode is addressed to all the hard gainers out there. If you have every had trouble gaining weight or putting muscle then this episode is for you. Listen as the machas discuss the tips and tricks along with strategies on how you can easily add more muscle to your frame.

We are back again with another episode from the hypertrophy series. Lets talk frequency! How often should you train each muscle group? What does science say? Is there a difference between trained and untrained individuals? Get all the juicy bits to spice up your gains right here with the machas.

Less than a year, and we are back to MCO 2.0. Much needed lockdown to curb the spread of Covid-19. . However in this episode, machas have laid down some tips and tricks on how to hack your training to still reap some gains with all the limitations in place. . Lets work together to curb the spread of the disease.. Stay home.. Stay safe and lets hope this comes to an end soon.. This episode will air...

This week we are back again with another episode but instead of a regular discussion, we answered questions from our listeners. We covered protein timing, static stretching on performance, can concurrent training affect your strength and many more. Listen in as the machas give their opinions on the questions asked

This has to be one of the machas favorite episode to date. We talk about a topic that has many people wondering for the longest time. Which is better, using the free weights (Barbells, Dumbbells, Kettlebells, etc) OR using the machines (Leg Press, Leg Extensions, Cables, etc). Listen as the machas talk shop and science behind why this questions is often talked about and how many people seem to hav...

Antioxidants are often marketed in many ways including fighting cancer. Alzheimers and many other diseases. This didn't stop lifters from joining the bandwagon to look for ways to speed up recovery often thought to be caused reactive oxygen species (ROS). However there are rumours that antioxidants can rob your gains. Is it true? Is ROS all that bad? Do we need extra antioxidants? Are all antioxid...

This week we discuss in detail if muscle damage is necessary for hypertrophy to occur. No pain, no gain - Is this true? Can hypertrophy occur without muscle damage? Listen as the machas discuss the last mechanism by which hypertrophy is proposed to happen.

This week the machas explore the role of metabolic stress in hypertrophy. We discuss the need for metabolites for hypertrophy, the role fatigue plays in muscle output and recruitment. We also discussed the role of Reactive Oxygen Species (ROS) in hypertrophy. Tune in as we discuss if the jury has decided if metabolic stress actually has a dominant role in hypertrophy.

This week the Machas cover episode 5 on their hypertrophy series. Time Under Tension or TUT as most people would call it has been a widely used tool in regards to hypertrophy and other aspects of training. Discover why this particular tool is so widely used and how you can use it to uncover more gains for yourself and possibly your clients as well. Ps: Apologies is Luke may seem like his points ar...

Back with the hypertrophy series again this week. Machas tap into the current understanding on how and why muscles hypertrophy. Mechanical tension is currently leading the charge in explaining what it takes to stimulate muscle hypertrophy. Listen as we discuss some fundamental principles pertaining to hypertrophy

With the sudden resurgence in the popularity of the Keto diet we have received many questions and requests asking us to cover the topic. After a good discussion Arvin and Luke decided that it would be best to have a professional with a back ground in nutrition cover this topic for us. Introducing Kedric Kwan, a local with a Masters in Sports & exercise Nutrition and an extensive history of working...

Last series we spoked about how fitness and fatigue determines performance outcomes. This week we talk about how one can use this knowledge to intelligently design a program. Several key factors goes into designing a program namely understanding some basic anatomical and physiological properties of muscles. Obviously there are many other important variables tht will be dished out in due time. Here...

A model that takes the General Adaptation Syndrome a couple of notches further by relating to changes that happens physically, mentally and physiologically in relation to training. With every training session, day after day, week after week. Fatigue and fitness are the aftermath of training. Optimizing performance is the ability to achieve the best fitness level while keeping fatigue low on the da...

The machas are bringing you guys something new boys and girls, men and women and lifters alike! The hypertrophy series is now here where we break down all the details regarding hypertrophy and how to get big and swole. But to all your ladies reading this worry not, you too can benefit from putting on muscle.

This week the machas are going to talk about the myths surrounding fat loss. A lot of the times Arvin and Luke are always asked these questions and they figured it would be best to just do an entire episode on it. So get ready to educated or RE-educated on how fat loss is actually achieved and how to keep the fat off. Don't fall into the gimmicks and scams that people are trying to sell to you wit...

Continuing off from our previous episode the machas talk about another over looked supplement. Citrulline malate. Not familiar with this word? How about Nitric Oxide? I'm sure you have come across these words at one point in your training career even if youre a newbie. When it comes to looking swole, Nitric Oxide has been the supplement that is most talked about in the supplement industry. Arginin...

Beta-alanine is a popular supplement among athletes and fitness enthusiasts that’s because it’s been shown to enhance performance and benefit overall health. When you feel the tingles, you know it's GAME time. Pre-workouts gets more tricky when you start chasing performance and like everyone else the machas are looking for ways to unlock new gains. From being a buffer to an antioxidant, this suppl...

When something is too good to be true, check it once, check it twice. Waist trainers is a ghost from the past that is back to plague the fitness industry with extremely bold claims and probably some dangerous adverse effects if it is taken too far. Detox diets, teas and cleanses on the hand are being sold as if they are the next medical miracle, when it is definitely far from it. Listen in as the...