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PODCAST · health

Barbells and Banter

by STCfit

STCfit are online coaches who provide a premium training and nutrition coaching service, for lifters who are sick of generic PDF programs.

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Episodes

  1. Ep 226 - How to use high volume food in a calorie deficit

    Here's how choosing high-volume food options in a deficit could help you, but also what to be mindful of. This week's topics: 1. The foundations stay the same 13:08 2. Which proteins / carbs / fats to pick 18:50 3. To what extent does volume help? 28:14 4. Helpful swaps we'd recommend 33:12 Lose...

  2. Ep 225 - Our biggest lessons from 50,000 coaching check-ins

    Here are our biggest takeaways from decades of check-ins - the good as well as the bad. This week's topics: 1. Powerlifting nationals recap 17:17 2. Bodybuilding nationals recap 31:18 3. When is it time to adjust the plan? 43:06 4. It's all about honesty & data 46:55 Lose 4kg/3cm in 6 weeks:...

  3. Ep 224 - Why science-based lifting is killing your gains

    Is f*cking around and finding out really as outdated as people claim? This week's topics: 1. How do you know where failure is? 24:30 2. More sets isn't always a bad thing 35:30 3. Why fatigue is not your enemy 40:21 4. Finding the best rep range for you 47:15 Lose 4kg/3cm in 6 weeks:...

  4. Ep 223 - Five reasons why your back won't grow

    With so many angles and exercises possible, here's how to grow your back in the areas you want. This week's topics: 1. Why is training back so difficult? 25:45 2. How much do load and ROM matter? 30:24 3. Arm path & scaps change everything 36:10 4. Too many repeated movements? 43:37 Lose 4kg/3cm…

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  5. Ep 222 - How much does genetics actually matter?

    How much are you really limited by your genetics? And by how much should you adjust your training and nutrition, if at all? This week's topics: 1. Where's the line with enhancement? 21:05 2. Biggest signs of your genetic capacity 28:20 3. Working with your physicality 38:44 4. So is it all lost?...

  6. Ep 221 - Are your gym shoes holding back your progress?

    What's the difference between flat shoes, barefoot / socks, runners, and lifters? Tune in to find out. This week's topics: 1. It's about more than just strength 29:58 2. What shoes should you wear? 38:21 3. When do you need lifted heel shoes? 40:37 Lose 4kg/3cm in 6 weeks:...

  7. Ep 220 - Lessons I learned from two decades in the gym, so you don't have to

    What matters the most when it comes to making long-term progress? Here's what we've found. This week's topics: 1. What patience actually looks like 10:41 2. Put your effort in the right place 19:36 3. How you repeatedly behave & think 24:53 4. Fatigue & nutrition misconceptions 35:07 Lose 4kg/3cm...

  8. Ep 219 - How much has Australian health changed in 30 years?

    Here's where the Australian health stats currently sit - What can /should we do about it? This week's topics: 1. The most surprising health stats 22:21 2. What's the accepted standard? 33:03 3. Where is the blame & the solution? 38:35 4. Cheat meals & unfounded strategies 42:46 Lose 4kg/3cm in 6...

  9. Ep 218 - Three things to check if you've hit a plateau in the gym

    If you feel stuck in your growth, and the scale / your physique aren't going the direction you want, this is for you. This week's topics: 1. How to know if you've plateaued 14:01 2. Training boxes you need to tick 18:13 3. How much / often are you eating? 29:51 4. What if you're not actually…

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  10. Ep 217 - The habits you need to build your goal physique

    The people you look up to, and see posting their results every day - what habits do they have with their routine, training, nutrition, mindset and lifestyle? This week's topics: 1. The magic isn't anything exciting 14:29 2. What "coachable" doesn't mean 25:00 3. Power of predictable & repeatable...

  11. Ep 216 - How to build your perfect meal plan

    Here's step-by-step how to figure out your day - meals, frequency, protein, pre/post workout, and how to adjust as needed. This week's topics: 1. How much protein, carb & fat? 11:29 2. Health - Vitamins, minerals, fibre 27:56 3. What to eat pre & post workout 30:53 4. Structuring your actual…

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  12. Ep 215 - What exercises expose poor vs. great lifters?

    This week's Q&A covered not only the best, worst, liked and hated exercises and muscle groups to train... but a lot more. Tune in. This week's topics: 1. Most hated & poorly executed exercises? 30:38 2. Signs of a great/poor lifter & why 35:40 3. Are jeggings an under-rated tool? 43:06 Lose…

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  13. Ep 214 - Most lifters miss out on the progress between phases

    Why lifters stay the same year after year, diet/build phase after phase - comes down to progress they make during the transition phases. This week's topics: 1. Dieting taxes the body more than you think 28:39 2. Why people under-estimate build phases 41:32 3. The costs of pushing for specific…

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  14. Ep 213 - How you can be both strong & hot

    You don't have to feel heavy & gross. You can be strong & in shape. You're allowed to do & try to achieve multiple things. Here's how. This week's topics: 1. You can train without sticking to a label 24:13 2. Powerlifters need to not powerlift 31:10 3. Has the nutrition standard changed? 37:06 4....

  15. Ep 212 - What the fitness industry doesn't tell you about online coaches

    Inexperienced expectations vs. malintent, or poor research vs. poor guidance? Here's how to pick out a good coach for yourself. This week's topics: 1. How responsible are the clients? 11:50 2. Qualifications don't make a good coach 17:32 3. The cost/speed of the fitness industry 32:57 4. It's too...

  16. Ep 211 - Ranking the best exercises to grow each muscle group, from S to D-tier

    Spoiler alert: Stacking your program full of "S-tier" exercises still won't make the best program. Tune in to find out why. This week's topics: 1. Best exercises for chest 20:50 2. Best exercises for back 25:33 3. Best exercises for delts 32:9 4. Best exercises for bis & tris 38:46 5. Best...

  17. Ep 210 - Five types of people who'll never build the physique they want

    When we say we've done it all... we mean it. Here's how to not waste your time making the mistakes we did, for far too long. This week's topics: 1. The truth behind the Enhanced Games 6:12 2. At what age is bodybuilding not viable? 21:50 3. Patience & ego vs. The scale 32:52 4. Chasing restarts &...

  18. Ep 209 - Should you track macros or follow a meal plan?

    When would someone benefit from a meal plan vs. flexible macro tracking? "It depends" aside, here are the actual two sides of the coin. This week's topics: 1. Why meal plans aren't what you think 23:52 2. Who macro tracking is & isn't for 32:10 3. What we recommend everyone does 37:57 Lose…

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  19. Ep 208 - Five mentality shifts that take your training to the next level

    Having done every training program & lifting style under the sun, here's what those years have taught us. This week's topics: 1. Letting go of complete optimisation 28:26 2. Effects of a training partner? 33:02 3. The prep matters as much as the work 39:37 4. Pursuing mastery over more effort…

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  20. Ep 207 - The missing training gap for most lifters

    Our clients led this week's Q&A - talking fixing physique weaknesses, fibre, food tracking apps, and training frequency. This week's topics: 1. What most lifters need to do more of 15:50 2. Can you have too much daily fibre? 24:34 3. What's the best food tracking app? 26:33 4. Can you progress…

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  21. Ep 206 - Do physique athletes / bodybuilders need to be strong?

    Should you still be strong at barbell lifts / be able to perform certain free-weight movements, even if your main goal isn't strength? Here's why we say yes. This week's topics: 1. Base levels of strength in each lift? 18:35 2. How strength benefits hypertrophy 26:30 3. Has gym culture just...

  22. Ep 205 - What people get wrong with gut health & digestion

    Before you look at those gut health supps, here's the checklist of what you should look at with your foods, meals & lifestyle first. This week's topics: 1. How do certain foods affect you? 24:34 2. Mistakes with fibre & sugar 32:41 3. Meal size, structure & timing 40:35 4. Effects of hydration,...

  23. Ep 204 - How long does it take to get your dream physique?

    From photoshoot preps, to stepping up on the stage or platform - here's what it actually takes. This week's topics: 1. Prepping for a photoshoot 12:55 2. Overcoming missed powerlifting attempts 24:06 3. Digging deep(er) for a bodybuilding prep 34:30 4. What is a realistic timeline? 40:15 5. This...

  24. Ep 203 - How much does meal / nutrient timing matter?

    How should you space and portion your meals throughout the day, to maximise performance in and out of the gym? This week's topics: 1. What does the research say? 22:45 2. How many meals should you eat? 31:34 3. What to eat around training? 34:30 4. What a structured routine looks like 40:25 Lose...

  25. Ep 202 - What's the best training split?

    Bro split vs. PPL? 4 vs. 5 sessions p/w? Here are considerations when figuring out your workout frequency, volume and split. This week's topics: 1. IFBB comp recap 13:00 2. Our current training splits & why 22:30 3. The goal determines everything 27:59 4. How much work can you handle? 31:12 Lose...

  26. Ep 201 - To get the physique you want, this is the price

    It's not just about the gym... this is what it takes with nutrition, habits, social life, and more. This week's topics: 1. The hidden gaps limiting your progress 12:40 2. Why grip strength is the first ceiling 15:58 3. Your core isn't doing what you think it is 26:16 4. Single-leg work builds...

  27. Ep 200 - The 3 biggest training gaps lifters don't realise they're missing

    These 3 things are important building blocks that too many people are skipping, and then finding themselves limiting their progress in the gym. This week's topics: 1. The hidden gaps limiting your progress 12:40 2. Why grip strength is the first ceiling 15:58 3. Your core isn't doing what you…

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  28. Ep 199 - How to pack on muscle without getting fat

    This is how you build quality muscle over months and years, while minimising time wasted dieting off unnecessary body fat gained. This week's topics: 1. Why most people overshoot build phases 20:52 2. What a controlled build looks like 30:34 3. How to maintain health & everyday function 34:31 4....

  29. Ep 198 - Why you're training harder but still not growing

    Been training harder every year but still look the same? This is what keeps most people stuck in that loop. This week's topics: 1. Why most people don't progress long-term 18:20 2. All the effort, but sub-optimal execution 23:56 3. Why more doesn't always mean growth 28:18 4. The mental lesson of...

  30. Ep 197 - Most common deficit & surplus mistakes lifters make

    Felt too fluffy in a surplus, or too weak in a deficit? This episode's for you. This week's topics: 1. How much weight/CM gain is acceptable? 14:09 2. How long to push a surplus 20:07 3. When to deload or reduce volume 26:58 4. Why you shouldn't be scared of fatigue 36:14 Lose 4kg/3cm in 6 weeks:...

  31. Ep 196 - Why you can't out-train a bad diet

    We've all added an extra gym session after a night out, or starved the next day - here's why that's actually worse, and what the fix is. This week's topics: 1. Why calories & effort are misunderstood 8:47 2. Why training more isn't the solution 16:21 3. Building the physique you want to reveal...

  32. Ep 195 - Walking away from a goal isn't failure

    Here's why it's rarely about calling it quits, but shifting expectations. This week's topics: 1. When the goal stops being worth it 5:09 2. Staying lean isn't the long game 11:28 3. It always takes more than you think 27:24 4. Big goals vs. Realistic timelines 44:55 Lose 4kg/3cm in 6 weeks:...

  33. Ep 194 - Are these recovery tools a waste of your time/money?

    If you've got constant niggles and stopped getting stronger, it might be time to re-check your recovery. This week's topics: 1. What recovery actually requires 8:34 2. Tier 1 - What you can't skip 11:45 3. Tier 2 & 3 - Time & money wasted? 14:57 4. Signs your recovery needs work 39:10 Lose…

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  34. Ep 193 - Choosing the right cardio to not lose your gains

    Can you do cardio too much / too intensely, losing muscle in the process? This week's topics: 1. What lifters get wrong with cardio 11:08 2. When does cardio start affecting muscle? 16:44 3. When can/should you use intense cardio? 35:32 Lose 4kg/3cm in 6 weeks:...

  35. Ep 192 - What's your muscle-building potential?

    Muscle insertions, bone structure, sports history... What actually matters the most? This week's topics: 1. Muscle-building genetic predictors 16:52 2. Insertions, belly length & proportions 19:47 3. Your training history & muscle memory 27:39 4. What to do if you're not a high-responder 39:30…

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  36. Ep 191 - Was Arnold wrong? Does "shocking the muscle" really work?

    Was Arnold wrong? We break down the theory and reality of "shocking" your muscles with variability. This week's topics: 1. Is it okay to occupy two machines at once? 15:22 2. Why exercise / program variety is overrated 23:25 3. Progress always looks much more boring 32:54 Lose 4kg/3cm in 6 weeks:...

  37. Ep 190 - Why fat loss slows down, even when you're doing everything right

    It can be frustrating when your body / results change differently to how you expect. This week's topics: 1. The reality behind GLP1s / Ozempic 18:29 2. What metabolic adaptation means 26:20 3. Two people, same calories, different results 29:20 4. The psychological sides of dieting 35:04 Get &…

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  38. Ep 189 - Why men feel lost right now

    Safety, responsibility and role models... What's missing from the current big picture for men? This week's topics: 1. International Men's Day from a woman's perspective 22:44 2. Men creating safe spaces for men 27:50 3. Absence of positive male role models 34:14 4. Responsibility, with or without...

  39. Ep 188 - Why getting in shape changes how people treat you

    It's not all negative or positive - confidence, interactions, responsibilities - here's what we've found. This week's topics: 1. How people treated me differently 20:44 2. How appearance shapes assumptions 29:41 3. The upside, discomfort & responsibility 39:13 Get & keep your summer body:...

  40. Ep 187 - What should you eat / drink, pre & post workout?

    The most important, bang-for-buck focuses for your pre-workout nutrition. What matters & what doesn't? This week's topics: 1. How important is pre & post w.o. nutrition? 19:52 2. How many exercises your glutes really need 27:32 3. The criteria for picking a good gym 33:21 4. Pre-workout supps -...

  41. Ep 186 - What people get wrong about photoshoot preps

    Having just wrapped our recent powerlifting & photoshoot seasons, here's what we learned. This week's topics: 1. Our powerlifting team culture 5:32 2. How to nail a photoshoot prep 22:51 3. What I'd have done differently 24:15 4. How I built bigger arms in a year 39:25 Get & keep your summer…

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  42. Ep 185 - From first prep to pro card: What it takes to compete, ft. Sandra Sancic

    From injury to photoshoot prep, to first show, to Nationals - here's what Sandra learned. Sandra: https://instagram.com/SculptbySandra This week's topics: 1. Why I decided to compete 5:28 2. What it takes mentally & physically 11:53 3. Comparison, confidence & self-doubt 23:43 4. Nationals & Pro...

  43. Ep 184 - What we're doubling down on, in & out of the gym (pt. 2)

    The squad sit down and revisit a massive year for personal, client and team gains. (Part 2/2) This week's topics: 1. "Old" training methods still work 1:06 2. Moments that made this year special 12:44 3. Accepting the roles that we play 20:09 4. What we're looking forward to most 28:54 Get & keep...

  44. Ep 183 - What we're doubling down on, in & out of the gym (pt. 1)

    The squad sit down and revisit a massive year for personal, client and team gains. (Part 1/2) This week's topics: 1. The squad's training updates & goals 5:49 2. Our clients cut out the B.S. & got results 20:27 3. When just sticking to the plan works 26:26 4. Beliefs we've changed our mind on…

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  45. Ep 182 - The real issue with International Men's Day

    Who is the modern man meant to be, instead of just who he's not allowed to be? Here are the real issues an annual story share won't fix. This week's topics: 1. Team photoshoot recap 12:04 2. Why International Men's Day is ignored 20:36 3. What is the modern man supposed to be? 24:57 4. The truth...

  46. Ep 181 - Has fitness become entertainment over actual results?

    Do the complex, hyper-specific exercises you see actually work? This week's topics: 1. What gets clicks vs. the boring basics 11:55 2. The standard of the fitness industry 22:57 3. Overcoming comparison & expectations 33:18 4. Wanting results vs. living the process 37:43 Get & keep your summer...

  47. Ep 180 - Why your progress slows down & what to do about it

    Is progress meant to get harder over the years? Here's the truth, and the most important questions to ask. This week's topics: 1. Does building muscle get harder over time? 21:15 2. Why you have dominant & lagging muscles 28:03 3. Can training be both enjoyable & difficult? 35:06 4. Is it normal…

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  48. Ep 179 - Time doesn't guarantee results... These 3 skills do

    Let that joint issue go too long, or had a set go wrong? Here's how to best recover and get back into the gym. This week's topics: 1. 3 skills every lifter needs to master 22:09 2. Preparation - foundation for success 24:04 3. Technique - just "lifting it" isn't enough 28:42 4. Effort - actually...

  49. Ep 178 - How to train through injury (without making it worse)

    Let that joint issue go too long, or had a set go wrong? Here's how to best recover and get back into the gym. This week's topics: 1. How injuries happen / What to do first 11:24 2. What not to do & who to go see 17:20 3. Don't let emotion win - How to adapt 23:30 4. Nutrition & mindset mistakes...

  50. Ep 177 - The most overlooked bodybuilding phase

    Prep done... what's next? Don't make the mistake we see all too often - relinquishing control, and lacking planning. This week's topics: 1. Nationals recap - Wins, lessons & plans 11:52 2. Don't underestimate post-show recovery 33:09 3. Reverse dieting & training alterations 39:07 4. Post-prep...

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ABOUT THIS SHOW

STCfit are online coaches who provide a premium training and nutrition coaching service, for lifters who are sick of generic PDF programs.

HOSTED BY

STCfit

CATEGORIES

health fitness

Frequently Asked Questions

How many episodes does Barbells and Banter have?

Barbells and Banter currently has 213 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

What is Barbells and Banter about?

STCfit are online coaches who provide a premium training and nutrition coaching service, for lifters who are sick of generic PDF programs.

How often does Barbells and Banter release new episodes?

Barbells and Banter publishes regularly with 213 episodes available. Check the episode list for the typical release schedule.

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Who hosts Barbells and Banter?

Barbells and Banter is created and hosted by STCfit.
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