Barbell Machas

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, dealing with injuries whether it is short term or long term.

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 programming, and how delegation without systems can quietly hurt a business. A strong one for coaches, head coaches, and gym owners.

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 Muslim women confidently step into the weight room, Aina shares how education, environment, and cultural understanding drive lasting change. This conversation goes beyond fitness—diving into confidence, independence, and why strength training is becoming essential for real life, from daily function to even preparing for Hajj.

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.

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 protect coaches * Why MOVE pays coaches aggressively — and still scales * How they build real career paths beyond coaching * The leadership and culture principles behind their growth This is a deep dive into systems, people, and long-term thinking — not shortcuts. Watch the full episode on Spotify and YouTube

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, is a whole list of sacrifices and things you put on the line. Coach Luke speaks in depth about the things he experienced as he prepped for his recent bodybuilding competition.

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. The machas definitely learned a lot about this sport and why its hype is not just a fad.

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 parents can squeeze in exercise in a very busy schedule. Tune is, as this is going to be really helpful.

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.

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.

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 athletes think about this concept? Catch the full episode on Spotify and YouTube on 1st September 2025.

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 with confidence. Whether you’re chasing a podium or just aiming for your personal best, this is your go-to guide for peak performance.

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 exercises effectively into your training routine, whether you're an athlete looking to enhance performance or a fitness enthusiast aiming to add variety and intensity to your workouts. We also discuss key considerations for safety, progression, and tailoring plyometric training to your individual goals. Tune in for actionable tips and spicy insights into this high-energy training method!

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 squats might not be the best idea, our top 5 supplements (beyond whey), and how to manage shoulder pain from bench pressing. Plus, we discuss the great belt debate—10mm vs. 13mm—and how to avoid fainting after heavy lifts. Tune in for our take on these hot topics with a side of spicy science!

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 body when you experience it.

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 break down the science behind strategic exercise variation, revealing how the right choices can take your gains to the next level. Grab your notepads, because this episode is packed with insights that could revolutionize your training approach. Don't miss it!

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 achievements are truly inspiring! Join us for an engaging conversation as Jonathan dives into his personal experiences, the hurdles he's overcome, and invaluable tips for anyone looking to excel in both powerlifting and weightlifting. Whether you're a seasoned athlete or just curious about the world of strength sports, you won't want to miss this episode. Our podcast is proudly brought to you by two of Malaysia's most accomplished fitness professionals. With their expertise and Jonathan's insights, this episode promises to be both informative and entertaining. Tune in and get ready to be inspired!

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 strength, and what can I do to prevent this? 3. Is calorie tracking necessary for fat loss? 4. How do you stay motivated to train on days when you really don’t feel like it? 5. How does the progression of volume and intensity differ for clients over 40 compared to those in their 20s? Are you more conservative? Join us as we explore these topics and share our insights. Sit back and enjoy the discussion!

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 after workouts? And more. So tune in as we give our "spicy" thoughts on these topics.

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 individuals with chronic diseases and discusses the critical role of gut health in overall fitness. Don't miss out on the valuable nutritional wisdom that Adele has to offer in this informative session. Tune in to gather all the expert tips and advice.

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 views, the camaraderie remains intact. Join them as they traverse through various subjects, providing listeners with thoughtful insights and plenty of laughs. Whether you’re tuning in on YouTube or Spotify, you’re in for a treat as these two friends tackle controversy with charm and leave the virtual table still in great spirits. Don’t miss out on this engaging discussion—perfect for anyone who loves a good debate mixed with humor and friendship

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 diverse clientele and engaging with her followers on social media. Throughout our conversation, we address the common yet persistent myths that pervade the field of nutrition, providing clarity and debunking falsehoods. Tune in to gain valuable insights from an expert's perspective and to understand the science behind nutrition

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 performance improvement. Tune in to uncover the heat on this hot topic!

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 significance of tracking Total Daily Energy Expenditure (TDEE) for achieving health goals. Coach Lango demystifies finding maintenance calories, the importance of accounting for Non-Exercise Activity Thermogenesis (NEAT) and cardio, and adjusting caloric intake for massing or fat loss. This foundational episode sets the stage for deeper dives into proteins, fats, and carbs in future episodes, emphasizing informed decision-making in nutrition for optimal health and well-being.

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 well-intentioned instruction can transform into a hindrance, stalling progress and dampening performance. Through expert insights and real-world examples, we explore the nuances of overcoaching—identifying its signs, understanding its consequences, and uncovering strategies to avoid its pitfalls. Join us as we embark on a path to becoming more effective and empathetic coaches, learning how to empower rather than overpower, ensuring that our coaching methods inspire confidence and facilitate breakthroughs. Tune in to "The Fine Line: Navigating the Pitfalls of Overcoaching" and elevate your coaching game to new heights.

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 Exco of Malaysia Association for Powerlifting and how this event turned to be triumphant.

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 his recent success. Don't miss out on this inspiring start to the new year!"

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 or you're pushing past beginner level, there's something here for everyone. From the rhythmic beats of Push Pull Legs to the powerhouse methods of Stronglift, he has got you covered. And that's not all! He'll also be breaking down foundational programs tailored for muscle building, strength training, or the best of both worlds! So, whether you're looking to sculpt, strengthen, or supercharge, you won't want to miss this. Let's dive deep and get pumped with Coach Luke!

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 to our discussion. Over the years, Dr. Arvin has treated a multitude of patients, and he emphasizes the importance of a holistic approach: it's not just about addressing the injury, but understanding and supporting the individual experiencing it. This episode promises a wealth of insights on athlete recovery and rehabilitation, stressing the significance of treating not just the physical ailment, but also catering to the mental and social aspects that come into play during the healing process. Join us for a comprehensive exploration into a side of recovery often overlooked.

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 demystify the entire process. He'll be breaking down the nuances, sharing expert tips, and guiding you step-by-step on how to effectively carb load for optimal results. 🏋️‍♂️💪 So, whether you're a seasoned pro or just starting out, this episode promises to be a game-changer. Make sure you're ready with a pen and paper because you'll definitely want to jot down these golden nuggets of wisdom. 📝 Tune in, level up your knowledge, and get ready to fuel your workouts like never before! 🚀🎧

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 happening and does it ever stop getting better? Tune in and as the Machas walk into Season 5 of the Spiciest Lifting Podcast in Malaysia.

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

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.

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 hypertrophy enthusiast.

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 he faced during comp day and how it has provided hima chance to learn how to prepare better for the next competition. So if you are a bodybuilder, you are going to love this chat.

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 many more. So tune in and hear out our opinions on the questions above.

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. A., Vigotsky, A., McIntosh, M. C., Breeze, E., Ubrik, R., ... & Roberts, M. D. (2023). Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. bioRxiv, 2023-06. Coleman, M., Burke, R., Augustin, F., Piñero, A., Maldonado, J., Fisher, J., ... & Schoenfeld, B. Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. June 2023. Ps: Brad Schoenfeld was not in the first study.

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 we take a dive into the well known herb, Ashwagandha.

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 more informative discussions. As always enjoy the #SpicyScience.

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 pretty interesting topic, does stretching between sets help? Tune in and get your updates

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 discuss it.

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 footsteps.

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 with this condition. In this episode we discuss a little bit on what this condition is and how exercise and diet management play an important role besides the other medical management.

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 creatine still the king of legal supplements? Is Squats really an exercise that hits every single lower limb muscle well? Tune in and get the answers. 1) Creatine Monohydrate Supplementation, but not Creatyl-L-Leucine, Increased Muscle Creatine Content in Healthy Young Adults: A Double-Blind Randomized Controlled Trial . PMID: 36007881 2) Ribeiro, Alex S. PhD1,2; Santos, Erick D. MSc1,2; Nunes, João Pedro MSc2; Nascimento, Matheus A. PhD2,3; Graça, Ágatha MSc3; Bezerra, Ewertton S. PhD4; Mayhew, Jerry L. PhD5. A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal 45(1):p 58-66, February 2023. | DOI: 10.1519/SSC.0000000000000709

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 powerlifting meet. Tune in to get the full scoop.

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 hypertrophy adaptation.

On this week's episode, we discuss the ability of coaches to predict an athlete's RIR at different points of a given set. We also go on to discuss why RPE and RIR measurements are important and how one can get better at predicting them. How can we more objectively assess them? And does it matter for everyone? Tune in to this episode only on Spotify and Sound Cloud.

It's finally here!! Our 100th Episode!! What better way to celebrate than having a really stimulating conversation with Coach Hisham from Strength Academy. We discussed if RPE for strength and hypertrophy are rated the same way? How exercising for health differs from training from performance? How do trainers differentiate this? . Catch us on this momentous episode and share with us your thoughts on our IG page

This week on episode 99, the machas are going to cover 2 more research reviews updating their listeners with what is latest in the fitness industry. Dr Arvin covers a pretty interesting topic that is often debated about, if stretching affects strength and can resistance training improve range of motion without stretching. Coach Luke covers the power of placebo effect on paralympic athlete bench throw performance and expands on this topic further. So listen in, to get your updates. Reference Alizadeh, S., Daneshjoo, A., Zahiri, A. et al. Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports Med (2023). https://doi.org/10.1007/s40279-022-01804-x Effects of placebo on bench throw performance of Paralympic weightlifting athletes: a pilot study Gustavo De Conti Teixeira Costa, Luan Galvão, Martim Bottaro, João Felipe Mota, Gustavo Duarte Pimentel, Paulo Gentil PMID: 30782172 PMCID: PMC6381705 DOI: 10.1186/s12970-019-0276-9

This week, we are keeping it short and sweet. The doctor has an update on how much protein is required to elicit muscle hypertrophy and strength related adaptation. We would have heard many recommendations such as 1g per lb or 2g per kg. So lets see if these figures hold water with the current literature.