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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

01:03:18

Ep 141 - Track these things if you want better results

Barbells and Banter ·

2025/02/18

Make sure all that effort isn't wasted, and you're heading in the right direction.This week's topics:1. Feeling uncomfortable in the gym? 15:022. The result of not tracking data 28:293. Track both objective & subjective 35:544. You can track nutrition & enjoy life 51:565. Sleep & subjective markers 57:29Strong & Lean in 16:⁠⁠⁠⁠⁠⁠ Claim your spot⁠⁠⁠⁠⁠⁠BARBELLS15 for a discount:⁠ ⁠⁠Fodbods⁠⁠⁠Join our community and hang

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01:16:13

Ep 140 - Training mistakes that are costing you progress

Barbells and Banter ·

2025/02/11

Don't make these training mistakes if you want to maximise your time spent in the gym!This week's topics:1. Does a good gym facilitate more gains? 23:242. The challenge of filling out a weight class 40:193. The biggest misconception about fat loss 51:504. Exercise selection for muscle growth 56:565. Is "pump" training effective? 1:06:43Strong & Lean in 16:⁠⁠⁠⁠⁠ Claim your spot⁠⁠⁠⁠⁠BARBELLS15 for a discount: ⁠⁠Fodbods⁠⁠Join our community and hang

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01:23:29

Ep 139 - Nutrition mistakes too many lifters make

Barbells and Banter ·

2025/02/04

Not sure if your nutrition is on the right path? No clue where to start, with the endless info out there? This is for you.This week's topics: 1. Lifters are still under-rating strength 13:45 2. Why we're still confused with nutrition 42:33 3. Diet labels are more harmful than good 55:22 4. Your principles need to be sustainable 1:03:21 5. What an actionable plan could look like 1:10:47 Strong & Lean in 16: ⁠⁠⁠⁠Claim your spot⁠⁠⁠⁠ BARBELLS15 for a discount: ⁠Fodbods⁠ Join our

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01:13:50

Ep 138 - 3 things that affect your progress in the gym

Barbells and Banter ·

2025/01/28

3 fixes to the most common issues we see with lifters in the gym, and how to turn identity and inspiration into a positive.This week's topics: 1. Making gains with autoimmune flare-ups 14:41 2. Identity & inspiration can be good things 32:20 3. How to know if you train hard enough 47:28 4. Maximise chance of success with a plan 1:01:21 5. How much rest is too much / little? 1:06:30 Strong & Lean in 16: ⁠⁠⁠Claim your spot⁠⁠⁠ BARBELLS15 for a discount: Fodbods Join our community and

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01:06:21

Ep 137 - The best way to set good goals

Barbells and Banter ·

2025/01/21

The best lifters continually set goals - here's why, and how.This week's topics: 1. Benefits & pitfalls of motivation 10:25 2. Behaving differently to those around you 22:47 3. The best goals don't have to be huge 30:54 4. What not having a goal costs you 40:30 Strong & Lean in 16: ⁠⁠Claim your spot⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ As always, if you have

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01:12:43

Ep 136 - How to program for lagging muscles

Barbells and Banter ·

2025/01/14

Jason has created his next block of training and nutrition - here's a deep dive into his thought process.This week's topics: 1. Considering volume vs. effort 31:38 2. What training split suits your week? 38:35 3. Prioritising certain muscle groups 45:30 4. Deciding cut vs. build calories 51:23 Strong & Lean in 16: ⁠Claim your spot⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ As always,

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01:00:10

Ep 135 - How to get strong & lean in 16 weeks

Barbells and Banter ·

2025/01/07

Here's our definitive checklist to guaranteeing results - traits, habits and knowledge.This week's topics: 1. The importance of a tailored program 18:12 2. You need to train well & train hard 28:07 3. Creating your own nutrition plan 33:59 4. Which metrics should you track? 43:02 5. Setting your week up for success 49:37 Strong & Lean in 16: Claim your spot Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click

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01:09:26

Ep 134 - Why you should prep for a photoshoot

Barbells and Banter ·

2024/12/26

Freshly diced, tanned and photographed, the boys reflect on what they learned about their capabilities during this cut.This week's topics: 1. What has this prep taught us? 11:05 2. Capable of more than you think 38:12 3. Our favourite moments of the year 48:49 4. What we want more of in 2025 54:50 5. The single best piece of advice 1:02:48 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang

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01:19:17

Ep 133 - What more lifters need to do more (& less) of

Barbells and Banter ·

2024/12/17

Jess and the boys discuss what their best athletes do on repeat, as well as what should be avoided in trying to become your best. This week's topics: 1. Training around injury / surgery 25:43 2. What lack of sleep does to you 48:33 3. The factors that dictate success 54:25 4. What lifters need to do more of 1:01:07 5. What they don't tell you about cuts 1:06:45 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang

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01:19:41

Ep 132 - How getting stronger built my physique, ft....

Barbells and Banter ·

2024/12/10

From crossfit to powerlifting, to now physique training, here is the mental journey coach Emily has experienced.Emily: Instagram This week's topics: 1. Performance goals vs. Body image 21:13 2. How much to let lifting technique "go"? 24:46 3. The mentality & identity of powerlifting 33:27 4. Learning how your lifter/coach works 51:08 5. Don't underestimate the build phase 1:05:39 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang

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01:16:16

Ep 131 - How training & cardio should change as you...

Barbells and Banter ·

2024/12/03

As your physique and strength progress, how should you ramp up your training (and results)?This week's topics: 1. Measurements vs. progress photos 8:13 2. We got sent some "healthy" bars 14:19 3. Best form of cardio for fat loss 44:08 4. How often to change your program 53:43 5. The most fun program 1:08:12 Use code BARBELLS15 for a discount (Not sponsored): Fodbods Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang

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01:21:01

Ep 130 - Does effort outweigh everything else?

Barbells and Banter ·

2024/11/26

What should you prioritise, for bang-for-buck progress in your training session?This week's topics: 1. Does RIR or no. of reps matter more? 17:33 2. How important is soreness? 43:10 3. Should you cut or build first? 53:32 4. The ultimate lifter's proportions 1:07:34 5. Are PEDs too commonly discussed? 1:13:45 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click

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01:19:16

Ep 129 - Things to remember deep in a deficit

Barbells and Banter ·

2024/11/19

Both reaching the deep end of their diets, the boys talk lessons learned and mentality developed. This week's topics: 1. The pointy end of a deficit phase 4:26 2. Resilient enough to be adaptable 28:13 3. Staying productive with low energy 41:25 4. Does the training program change? 47:51 5. Up calories by how much post-diet? 1:03:40 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click

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01:24:59

Ep 128 - What it took to get my IFBB Pro card, ft....

Barbells and Banter ·

2024/11/12

What does it take? Who do you become? And what does it make you realise? Matt: ⁠Instagram⁠ This week's topics: 1. From basketballer to bodybuilder 18:06 2. The best training split I've found 34:01 3. What made the Pro card happen? 47:28 4. It's who bodybuilding makes you 1:02:13 5. The wrong way to approach things 1:16:43 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click

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01:16:07

Ep 127 - How to approach someone in the gym

Barbells and Banter ·

2024/11/05

Is the gym a place to ask someone out? How should you compliment them? This week's topics: 1. Everyone smashed the photoshoot 9:06 2. Working through body image issues 22:18 3. How to not compliment in the gym 45:13 4. Approaching someone in the gym? 58:35 5. The Instagram stories game 1:07:52 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ As always,

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01:04:51

Ep 126 - How to have a healthy contest prep, ft....

Barbells and Banter ·

2024/10/29

Having just gone through contest prep / dieting phases, athletes Jackson and Kayla talk lessons, difficulties, and future plans.Jackson: Instagram Kayla: Instagram This week's topics: 1. What's the hardest part of a prep? 3:13 2. Emotion & community in bodybuilding 15:08 3. Fears & nerves before & on game day 23:43 4. Transitioning nutrition in & out of prep 38:54 5. What you learn about yourself 54:24 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community

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01:11:58

Ep 125 - Our first Bodybuilding Pro Card (& Pro win)

Barbells and Banter ·

2024/10/22

Throughout this season, the medals have piled up - but this is another level. This week's topics: 1. Photoshoot cut is going well 12:11 2. Team STC powerlifting szn so far 22:30 3. The culmination of years of work 38:44 4. Sometimes it's not about winning 56:42 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ As always, if you have any questions or

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01:12:34

Ep 124 - Before you compete, tick these boxes

Barbells and Banter ·

2024/10/15

Thinking of getting on the stage/platform? This episode is for you. This week's topics: 1. The journey to nationals 15:02 2. From your 1st comp to the next 42:28 3. Pre-requisites before competing 49:07 4. What no one tells you about prep 1:05:14 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ As always, if you have any questions or suggestions, feel free to

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01:16:35

Ep 123 - Unspoken rules of the gym

Barbells and Banter ·

2024/10/08

Gym dos & don'ts, exercises to AVOID, mistakes people make with deloading... and more. This week's topics: 1. Different brand socks & shoes? 6:03 2. Should you take pre-workout? 22:17 3. Jason's new favourite gym bag 33:11 4. Gym common courtesy / etiquette 42:12 5. When DON'T you need a deload? 1:06:25 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ As

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01:11:39

Ep 122 - Where to start with fat loss

Barbells and Banter ·

2024/10/01

Macros, programs, we've heard it all before. But how do you actually put it into action?This week's topics: 1. Dealing with sub-optimal comp days 12:01 2. Your fat loss cheat sheet 39:15 3. Don't underestimate sleep & stress 45:24 4. The last % - Customising your plan 55:58 5. Why people can't stick to diets 1:02:25 Fat Loss Cheat Sheet: ⁠⁠⁠⁠⁠⁠⁠⁠Access here⁠⁠⁠⁠⁠⁠⁠⁠ Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click

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