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PODCAST

Barbells and Banter

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

health & fitness fitness

All Episodes

00:43:18

Ep 161 - Does ozempic make you not natty?

Barbells and Banter ·

2025/07/08

Ozempic/PEDs in bodybuilding, training mistakes we've made, and ways to bring up lagging muscles - strap in for this ep.This week's topics:1. The ozempic bodybuilding debate 17:332. PEDs - The rules & the ethics 28:523. Worst training decisions we've made 33:534. Why your delts aren't growing 39:10Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:42:12

Ep 160 - How to prep for a photoshoot, without going...

Barbells and Banter ·

2025/07/01

Here's why most people would benefit from a photoshoot prep; It's not as scary as you think, and it's about more than just the photos.This week's topics:1. What people get wrong about photoshoots 8:022. How long you actually need to prep 21:113. Don't peak for a photoshoot like a comp 32:384. How / why the day itself changes you 36:34Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and

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00:46:26

Ep 159 - Why you're still not building more muscle

Barbells and Banter ·

2025/06/24

Social media has warped fitness - here's what really matters when it comes to making progress with your physique.This week's topics:1. Why fitness content keeps you average 13:162. Why you shouldn't train like the pros 22:033. Is it fatigue, or lack of working hard? 29:284. The 3% rule - What it takes to be elite 43:09Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:42:54

Ep 158 - How to build a great physique without giving...

Barbells and Banter ·

2025/06/17

Look how you train, attain your dream physique - without sacrificing your time, social life and identity.This week's topics:1. You don't need to go all in 14:172. The 3 pillars that make a plan work 18:043. 3-4 sessions is enough (if done right) 25:064. What high-achievers do differently 29:11Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠Transformer⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:40:59

Ep 157 - Why motivation fails, and what actually works

Barbells and Banter ·

2025/06/11

Frustrated from a lack of results? Start doing these things and you'll build up the required consistency in no time.This week's topics:1. Motivation isn't the problem 13:572. Systems that guarantee consistency 18:503. Raise your standards, change your outcome 27:094. You're not aiming low enough 35:575. You need to plan for after the diet 34:08Lose 4kg/3cm in 6 weeks: ⁠⁠⁠Transformer⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:39:46

Ep 156 - Five nutrition mistakes hindering your fat loss

Barbells and Banter ·

2025/06/03

Here are the 5 most common nutrition mistakes we see; what's stopping most people from shedding 4kg in 6 weeks.This week's topics:1. The trap of clean eating 10:352. The calories that get overlooked 16:473. Navigating weekends & social events 25:074. Not having structure is costing you 31:095. You need to plan for after the diet 34:08Lose 4kg/3cm in 6 weeks: ⁠Transformer⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:42:08

Ep 155 - How to lose 4kg in 6 weeks

Barbells and Banter ·

2025/05/27

Here's how you can efficiently and sustainably shed 4kg/3cm in 6 weeks - nutrition, training and habits wise.This week's topics:1. Getting rid of the calorie confusion 16:182. Why protein is extremely important 26:103. The balance of training & cardio 29:194. How to master your environment 32:205. Check, adjust, repeat, succeed 37:07Pre-register & save: TransformerStrong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:41:08

Ep 154 - How to train better, instead of training more

Barbells and Banter ·

2025/05/20

Frustrated with lack of results, even though you train 5+ days a week? This episode is for you.This week's topics:1. UStrong Charity Lift-off was a hit 6:542. How many sessions is too many? 13:063. Focus on these things instead 21:254. Your frequency should suit your goal 26:165. How to make the most of your session 36:54BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:52:07

Ep 153 - How much training volume you need to progress

Barbells and Banter ·

2025/05/13

Jase recaps his client Matt's IFBB season, and the boys tackle Q&A covering training volume & performance during deficits. This week's topics:1. IFBB athlete Matt's comp season recap 8:452. Planning for after your first season 18:523. Why Ben can't train for a month 22:154. Rapid Q&A: Weight increase, junk volume,deficit vs. performance, deloads & more 35:55BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn

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00:41:57

Ep 152 - What gets you results 1 year in, vs. 5 years in

Barbells and Banter ·

2025/05/05

Whether you're new to the gym, intermediate or advanced, here's what we've seen as lifters evolve and develop as they smash one goal after another.This week's topics:1. Training mistakes beginners make 7:412. The phase where lifters are made 17:133. Maturity as a long-term lifter 24:564. What we'd tell our younger selves 34:25BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:44:35

Ep 151 - Daily steps for fat loss - the unseen benefits

Barbells and Banter ·

2025/04/29

How many steps should you aim for? What are the benefits outside of fat loss? This week's topics:1. Why do we prescribe steps? 15:252. The best daily steps target? 24:413. Unseen (but felt) benefits 31:554. Utilising steps to drive fat loss 33:375. The best way to track steps? 39:40BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:42:20

Ep 150 - Why your physique still looks the same

Barbells and Banter ·

2025/04/22

Sick of not putting on quality muscle and having the same physique one year later?This week's topics:1. Old school vs. new school lifters 9:562. More range of motion vs. more load? 19:253. Things that don't indicate progress 23:264. Trade-off of lifting your absolute max 31:07BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click

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00:40:26

Ep 149 - What people get wrong with rapid fat loss

Barbells and Banter ·

2025/04/15

What are the risks, considerations and benefits to a rapid fat loss phase? This week's topics:1. Is extreme, fast fat loss inherently bad? 6:432. Your motivation & emotional triggers 12:043. What are the caveats / pitfalls? 19:154. Who it suits & the best timeline 24:195. How do you successfully get out? 32:14BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠Join our community and hang

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00:57:49

Ep 148 - What we wish our younger selves knew about...

Barbells and Banter ·

2025/04/08

Jess and Mimi describe the immense journeys they've gone through, from first stepping foot in a gym to now - and what they've learned.This week's topics:1. What you learn about yourself in a deficit 9:012. We've done deficits in all the wrong ways 16:423. Misconceptions we had about training 30:364. The better ways to approach a deficit 41:05BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠Join our community and hang

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01:09:18

Ep 147 - What's holding you back from your best...

Barbells and Banter ·

2025/04/01

Performance coach Kirsty breaks down the exact questions and reasons as to what's holding you back mentally - and how to break through.Kirsty: https://instagram.com/thethriveandgrowproject This week's topics:1. Set up your social circles & environment 11:45 2. What does confidence mean for you? 23:343. Your self-awareness, identity & fears 30:124. Pressure & timelines can be good 44:265. Is it burnout, or can you push more? 52:02BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠

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01:01:03

Ep 146 - Can you look lean all year round & still...

Barbells and Banter ·

2025/03/25

Is there a way to mitigate the fluffiness of a build phase and err on the leaner side all year, while still making progress?This week's topics:1. Dealing with the cost of a build phase 20:07 2. Is it better to maintain some leanness? 33:013. A lifestyle & type of diet that suits you 45:204. The gap between 90% & 100% adherence 48:525. The significance of mapping things out 53:59BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠Join our

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01:10:57

Ep 145 - Why changing your program (again) isn't the fix

Barbells and Banter ·

2025/03/18

Frustrated with your progress in the gym? Here's the solution - hint, it's not a different program.This week's topics:1. Program-hopping is robbing your gains 35:212. How long should a program be? 49:503. The mentality to stick with a routine 53:104. Progress without logging your weights? 56:005. You get to choose your "hard" 1:01:45BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠Join our community and hang

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01:04:25

Ep 144 - How to get the best results & keep them, ft....

Barbells and Banter ·

2025/03/10

Coach Mimi joined us to discuss how to get the most out of your training and nutrition, in AND out of the gym.This week's topics:1. Why we recommend everyone set a goal 6:232. Growth + ownership = unstoppable 17:513. Bulletproof your nutrition plan 26:054. Biggest mistakes we see with training 44:035. What you miss out on without recovery 53:21BARBELLS15 for a discount:⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠Join our community and hang

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00:41:51

Ep 143 - The best protein bar on the market? ft....

Barbells and Banter ·

2025/03/04

Vanessa was tired of the bloating, irritation and digestive issues - here's how she created gut-friendly protein bars, with Fodbods.This week's topics:1. Balancing ingredients, macros & flavours 7:452. The game of chasing protein vs. "health" 24:203. How to fuel your training & your day 29:544. Pregnancy food & training habits 33:55BARBELLS15 for a discount:⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠Join our community and hang

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01:17:37

Ep 142 - The mentality you need for the next level

Barbells and Banter ·

2025/02/25

How do you handle the caloric increase, disappearing definition, and habit changes?This week's topics:1. Handling post-diet appetite 15:592. Cardio & activity in a surplus phase 42:313. Managing the mind games in a bulk 45:434. Understanding there's another level 57:045. The value of someone in your corner 1:04:08Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠ Learn moreBARBELLS15 for a discount:⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠Join our community and hang

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