PODCAST · sports
Barbell Machas
by Barbell Machas
Welcome to Barbell Machas, the go-to podcast for everything related to barbell sports, muscle hypertrophy, nutritional science, and coaching philosophies. Designed for athletes, fitness enthusiasts, and professionals in the field, our show offers a blend of academic rigor, practical wisdom, and real-world experience. Our mission is to break down the science, dissect the myths, and bring you insightful discussions with industry experts, all aimed at helping you unlock your full athletic potential.
Episodes
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EP. 151 : Check-in with the machas. How life has changed since the first episode.
A lot has changed since we first started Barbell Machas. Different gyms, different jobs, COVID, businesses, relationships, families… and somehow we’re still here talking rubbish into microphones. This episode was a bit different. No guest, no real agenda. Just us sitting down and actually...
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EP. 150 : Dissecting Nutrition in Running Athletes with Adele Wong
The world of running has evolved and more individuals are getting themselves into this sport. With the rise in running competitions, most runners have the shoes, the clothing, the training locked down, but how about the nutrition? . Adele Wong, a Registered Dietitian and a runner herself is here…
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EP. 149 : Partnership, Pressure & Building The Backyard" with Marc & Siu
Starting a business is hard. Building one with your partner is even harder. Behind every milestone are difficult conversations, sacrifices, uncertainty, and the constant challenge of balancing work with your relationship. In this episode, Mark and Siu share the journey behind building The...
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EP 148 : The Truth About Starting Over in Your 30s - Shobana's Journey.
Everyone talks about the end result. Very few people talk about what it actually feels like to start over. Leaving a stable career. Questioning yourself. Wondering if you're making the biggest mistake of your life. Trying to build a future while everyone else thinks you've already had one. In…
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EP 147: Platelet Rich Plasma ( PRP ) - Where are we with regenerative medicine in fitness?
Platelet rich plasma, better known as PRP, has been widely used in the world of regenerative medicine to aid the healing process of musculoskeletal injuries and many more. Here, Dr Arvin is discussing his experience with this blood product and how it can benefit those in the fitness world…
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EP 146: How Good Juju Built a Gym for the Other 90%
In this episode, Dennis from Good Juju Barbell Club joins us for a deep conversation on gym business, coach development, programming, systems, and leadership. We unpack why most gyms market to the wrong people, why the real product is the people, why adherence matters more than perfect…
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EP 145 : Empowering women and the elderly community through strength training : This is Aina's story
In this episode, Dr. Arvin Raj and Luke Lango sit down with @ainasakina , co-founder of Kaki Gym, to explore how she transformed a traditional gym into a safe, empowering space for women, seniors, and everyday people to build real strength. From training a 65-year-old post-rehab client to helping...
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EP 144: Never Miss Twice: The System for Real Consistency.
New year resolutions are great. Motivation is great. But how did we stick to what we have planned and make a resolution a reality. Coach Luke Lango shares some awesome tips on how to keep yourself on track and successfully hit your new year goals.
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EP 143 : Why Most Fitness Businesses Fail After 3 Studios (And How MOVE Didn’t)
What does it actually take to scale a premium fitness business in Malaysia — without destroying coach quality or culture? In this episode, David Eng Huat (General Manager, MOVE Private Fitness) breaks down: * Why retention is the KPI that doesn’t lie * How fixed schedules and clear systems…
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EP 142 : The Darkside of Bodybuidling
What makes bodybuilding tough? The diet, the training, the mood fluctuations, the sleep disturbances, the bodily imbalances that your body experiences on calorie deficit for an extended period of time, the strain it puts on your relationships, just to name a few. Behind that chiselled physique…
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EP 141: Padel Talk with Mr. Nigesh: The New Court Craze!
This week, we have a special guest on the episode, Mr Nigesh Armon, a padel player that currently plays in the local league. He gives us an insight into the Padel world, from its history, how it is played, his experience playing it, the injuries he has faced and the future of padel in Malaysia.…
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EP 140: The One Snack ALL Parents Should Be Eating
This episode discusses the importance of physical fitness for parents. Handling children can be a real handful, but parents have to find ways to prioritize exercise despite their busy schedule to develop strength, endurance , fitness and a healthier lifestyle. Here we share some tips on how…
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EP 139: The Painful Truth: Exercise Science Trivia with a Twist
In this episode, we asked each other 10 questions regarding fitness and exercise science, and for every question someone gets wrong, they lose a bit of forearm hair. Tune in to see how the machas respond to some light waxing. This was fun.
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EP 138: 10 Lifting Lessons I Wish I Knew Sooner
This week Coach Luke drops 10 hot tips he wished he knew as a newbie lifter. We live in an era where information is abundant and as a new lifter you are not quite sure what is actually legit advise and what is an opinion with an agenda. Fret not, the machas got you.
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EP. 137: Strength Gains on 2 Workouts a Week? The Truth About Minimum Effective Dose
Ideally speaking getting 3-4 solid workouts a week would be lovely, but does everyone have time like that when external commitments are ramping up? How little does one have to do in order to maintain strength or at least make some small strength gains? What do some of the best coaches and…
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EP. 136: HYROX Hacks: 10 Game-Changing Supplements for Peak Performance
In this episode of Barbell Machas, your Malaysian machas break down the top 10 supplements every HYROX athlete should know about. We cut through the noise and get straight to what actually works — from building endurance and strength to optimizing recovery — so you can step onto the race floor…
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EP. 135: Plyometrics: The Secret Sauce for Explosive Strength
In this episode, we dive deep into the dynamic world of plyometrics – a training method designed to improve power, speed, and athletic performance. From understanding what plyometrics are to breaking down the science behind explosive movements, we cover it all. Learn how to implement plyometric...
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EP. 134: Barbell Machas Q&A - Belts, Squats, and Supplements
In this episode of Barbell Machas, we dive into a rapid-fire Q&A session tackling some of the most common (and controversial) lifting topics. From perfecting your conventional deadlift setup to the debate on squat shoes vs. running shoes, we’ve got you covered. We’ll also explore why bar pads for...
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EP. 133: Runner's High – Is It Even Real?
This week, we're stepping out of our usual routine to talk about something unexpected: running. Yes, we know many of you might be surprised, but your machas do their cardio too! In this episode, we’re diving into the concept of the "Runner's High"—what it really is and what’s happening in your…
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EP. 132 The Science Behind Exercise Selection – Unlocking Maximum Muscle Growth
In this week’s episode, we delve into cutting-edge research to unravel the true impact of exercise selection on muscle growth. Ever wondered why bodybuilders often use multiple exercises for the same muscle group? Is it just to keep things interesting, or is there a method to the madness? We’ll...
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EP.131: Special Guest - Malaysia’s Fitness OG, Mr. Jonathan Wong
This week, we have a fantastic treat for all our listeners! We're thrilled to welcome the incredible Jonathan Wong to the podcast. Jonathan is not only a successful Masters 1 Powerlifter and Weightlifter, but he's also made a significant impact on both the local and international stages. His...
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EP. 130: Round House Table Discussion Between Dr. Arvin & Coach Luke #2
This week, the Machas presented five intriguing questions for our round table discussion: 1. How close to failure should you train for strength versus hypertrophy? 2. Will my strength decrease if I take a two-week break for vacation? How long can I stay off training before I notice changes in...
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EP. 129: Round House Table Discussion Between Dr.Arvin & Coach Luke
This week Coach Luke and Dr Arvin discussed some bite sized topics based on questions from our listeners. - Is technical improvement in a lift considered a progressive overload? - Could you just continue lifting at the 5-10 rep range for growth? - How important is stretching in between sets and...
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EP. 128: Optimizing Nutrition for Active Lifestyles and Chronic Conditions with Dietitian Adele
Join us this week for an enlightening conversation with Ms. Adele, a distinguished Dietitian and Nutritionist, as she shares her expert insights on enhancing nutritional practices among active individuals. In this episode, Adele also delves into the nuances of tailoring dietary advice for...
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EP. 127: Underrated or Overrated? Luke & Dr. Arvin’s Friendly Fire Debate
Dive into this week’s spirited episode of "Rate Debate," where hosts Luke and Dr.Arvin explore a dynamic range of topics, debating whether they are overrated or underrated. Expect lively exchanges filled with unexpected disagreements and enlightening perspectives, but despite their differing…
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EP. 126: Unraveling Nutrition Myths with Nutritionist Ms. Zhiling
Join us this week as we sit down with nutritionist Ms. Zhiling (@zhiling_nutrition), who brings her expertise to the forefront in tackling the myths and misconceptions surrounding nutrition. We dive into the challenges she faces in her profession, particularly when offering tailored advice to her...
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EP. 125: Is it possible to Heat Up some Gainz?
We dive into the benefits of heat therapy for both rehabilitation and enhancing performance. We'll question the traditional use of ice in hypertrophy and consider whether heat can actually be beneficial. Join us as we unpack the potential advantages of heat therapy in the realms of recovery and...
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EP. 124 Energy Essentials: Part One of the Nutrition Series with Coach Luke Lango
Dive into the world of nutrition with Coach Luke Lango in the first episode of our comprehensive four-part podcast series. This episode focuses on the essential topic of energy needs, guiding listeners through the Nutritional Hierarchy of Importance, the impact of calories on muscle gain, and the...
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EP.123 The Fine Line: Navigating the Pitfalls of Overcoaching
In this week’s enlightening episode, we delve into a crucial yet often overlooked aspect of coaching: the fine line between guidance and overcoaching. The journey of a coach is fraught with the challenge of optimizing performance while fostering growth, yet there exists a subtle barrier where...
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EP. 122 Asia Classic Powerlifting Championships 2023 RECAP! by Chief Medical Officer, Dr.Arvin.
The recap for last year won't be complete without discussing the Asia Classic Powerlifting Championship 2023. This was the first Asian powerlifting championship that Malaysia has hosted and the good doctor was the Chief Medical Officer for the Event and Malaysia. He shares his experience as the...
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EP 121. Kicking Off the New Year with Coach Luke: A Bodybuilding Triumph in the Philippines
Happy New Year, folks! Let's dive into 2024 with some exciting stories. In this episode, we're chatting with Coach Luke, fresh from his stellar performance in the Philippines' Open and Classic Bodybuilding competition. Tune in to hear all about his journey, experiences, and the hard work behind…
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EP. 120 Fitness Program Fundamentals with Coach Luke: From Push Pull Legs to Stronglift Mastery
Hello everyone and welcome back to this week's episode! On todays episode Coach Luke is going to be sharing invaluable insights for those of you just stepping into the world of fitness. Luke is ready to demystify the world of fitness programming for us. Whether you've just laced up your gym shoes...
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Ep.119 Holistic Healing: Beyond Physical Injuries to Psychological & Biosocial Recovery
In this week's enlightening episode, we dive deep into the intricate maze of the psychological and biosocial dimensions of injury recovery. Dr. Arvin, doesn't merely provide a clinical perspective—he shares his poignant personal journey as an injured athlete, which brings a layer of authenticity…
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EP. 118 Carb Loading Decoded: Front Load or Back Load? Dive in with Coach Luke
This week, we're diving deep into a topic that's crucial for anyone looking to maximize their gains and performance - Carb Loading. Ever wondered about the science and strategy behind it? Puzzled over whether to front load or back load? 🤔 Well, you're in for a treat! Coach Luke is joining us to...
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EP. 117 Unlocking Power: Nervous System Mastery in Season 5 of Malaysia's Spiciest Lifting Podcast!
This week, as we start Season 5, we decided to discuss what makes trained lifters click so well with their body when it comes to producing movements or force. What is it about how their nervous system works that allows them to generate that much force is such short time? When does it start...
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EP. 116 Training To Failure Pt.2 (UPDATE!)
This week, as promised we reviewed the latest research surrounding our conversation around training to failure. We discussed a few papers to consolidate our current understanding on how far from failure should you be training to reap maximum Hypertrophy. Tune in, and get your updates
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EP. 115 A Fat Loss Supplement Used In Body Building. Lets Talk Yohimbine!
In this week's episode, Coach Luke discussed an interesting supplement that has been used to give competitors an edge when it comes to looking peeled as they approach their competition. Today we are going to discuss Yohimbine.
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EP. 114 Training To Failure Pt.1 (UPDATE!)
This week we are Revisiting Training to Failure. This will be a 2 part episode where we revisited the fundamentals about training to failure and on the following part we will discuss the latest nuances about this topic including some research papers that have stirred the pot amongst the…
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EP. 113 Coach Luke Talks About His Competion Experience
On this episode, Coach Luke shared with us his experience on his latest Bodybuilding competition where he finished 4th amongst a tough line-up. We discussed the challenges he faced leading up to the competition and how he navigated his prep throughout this process. He also shared some obstacles…
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EP. 112 Coaches Corner Ft Q&A's: You Asked, We Answered.
This week on Coaches Corner we did some Q&As. We discussed how does breast size affect body composition? Does 4 hrs of sleep at night outdo 8 hrs sleep in the day? Our thoughts of asymmetry during squats. Why do some individuals wear a belt during bench press? How accurate is a 1RM calculator and...
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Ep 111 - RR#13 Squats, Glutes and Deloads. This Episode Gets Spicy With Hypertrophy Gains!
This week we have brought to your attention 2 very new papers. Squat or Hip Thrust for glutes? Does stopping training for a week make you come back stronger? We have discussed the important points in these papers and given our take on them. Tune in as we dissect them. . Plotkin, D. L., Rodas, M....
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EP. 110 A 3000 Year Old Supplement Is Making A Comeback. Lets Talk Ashwagandha!
This week, we will be discussing a supplement that has existed for many years, some say 3000 years. Better known as the Indian Ginseng and has recently made its way to the top of the supplement list with more research showing that it is beneficial not only health but also performance. Tune in as…
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EP. 109 Optimizing Recovery: Understanding fatigue. 4 Part Series! (1/4)
We are back with Season 4. We are going to start this season with a very interesting series of topics. Coach Luke will be starting off the series with an in depth discussion about the fitness fatigue paradigm and how each component affects performance. This season is going to be packed with a lot...
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EP. 108 RR #12 Foam Rolling and Stretching Between Sets. Do They Really Work?
This week on our research review we get a little nostalgic. We revisited a topic we discussed on Episode 16, which is foam rolling. The good doc discussed a brand new paper that reviewed the current effects of foam rolling on myofascial stiffness and muscle strength. Whereas Coach Luke covered a...
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EP. 107 Crash dieting! Is It Really Worth The Trade Off To Lose Weight Fast?
Should you rush to slash the calories or would doing it in a progressive manner be better? Coach Luke takes a plunge into this topic and we share our pointers at the end of the show. One may go into a cut for various reasons, but which approach would encourage sustainability? Tune in as we…
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EP. 106 Comp Prep Update With Coach Luke
This week.. we get into a little chat with Coach Luke Lango about his comp prep. This time we are turning our focus on the dieting aspect of comp prep. He breaks down his approach leading up to the comp. Tune in as he gives a few pointers that may help you, if you are looking to follow his...
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EP. 105 Lets Talk Polycystic Ovarian Syndrome (PCOS) Do You Think You May Have it?
This week, we discuss a rather common gynaecological problem and how exercise benefits it. Polycystic Ovarian Syndrome (PCOS) is a common condition that affects 1 in 10 women globally. Lifestyle modification is one of the major management strategies to improve health outcomes of those dealing…
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EP. 104 Research Review #11 - Creatine & Squats! It Does't Get Any Better Than This.
On this week's Research Review the machas covered 2 interesting papers. Coach Luke Lango dissected an interesting paper on the nuances of Creatine supplementation and the Doc discussed a paper on the different muscle involvement in the Barbell Back Squat and how it impacts muscle hypertrophy. Is...
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EP. 103 - The Good Dr's Meet Recap. Road To Nationals!
This week we dive into the doctor's prep for the recent National Qualifiers. We managed a decent 27.5 kg PR on the total. We discussed the struggles we faced throughout the prep and how things turned out on game day. Besides that, we also discussed the importance of a handler during a…
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EP. 102 The Influence Of Analgesics Consumption On Hypertrophy
This episode is pretty exciting simply because the doctor is changing his opinion on the impact of analgesics on hypertrophy, as new evidence on its impact is available. Tune in as we discuss the details on this topic with different varieties of analgesics on its impact on resistance training...
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ABOUT THIS SHOW
Welcome to Barbell Machas, the go-to podcast for everything related to barbell sports, muscle hypertrophy, nutritional science, and coaching philosophies. Designed for athletes, fitness enthusiasts, and professionals in the field, our show offers a blend of academic rigor, practical wisdom, and real-world experience. Our mission is to break down the science, dissect the myths, and bring you insightful discussions with industry experts, all aimed at helping you unlock your full athletic potential.
HOSTED BY
Barbell Machas
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Frequently Asked Questions
How many episodes does Barbell Machas have?
Barbell Machas currently has 138 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Barbell Machas about?
Welcome to Barbell Machas, the go-to podcast for everything related to barbell sports, muscle hypertrophy, nutritional science, and coaching philosophies. Designed for athletes, fitness enthusiasts, and professionals in the field, our show offers a blend of academic rigor, practical wisdom, and...
How often does Barbell Machas release new episodes?
Barbell Machas publishes regularly with 138 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Barbell Machas?
You can listen to Barbell Machas on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Barbell Machas?
Barbell Machas is created and hosted by Barbell Machas.
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