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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

00:42:49

Ep 181 - Has fitness become entertainment over actual...

Barbells and Banter ·

2025/11/25

Do the complex, hyper-specific exercises you see actually work?This week's topics:1. What gets clicks vs. the boring basics 11:552. The standard of the fitness industry 22:573. Overcoming comparison & expectations 33:184. Wanting results vs. living the process 37:43Get & keep your summer body: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:47:27

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

Barbells and Banter ·

2025/11/18

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? 21:152. Why you have dominant & lagging muscles 28:033. Can training be both enjoyable & difficult? 35:064. Is it normal to feel behind with progress? 40:59Get & keep your summer body: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠⁠⁠⁠⁠Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our

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00:48:36

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

Barbells and Banter ·

2025/11/11

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 22:092. Preparation - foundation for success 24:043. Technique - just "lifting it" isn't enough 28:42 4. Effort - actually promoting growth 38:58Get & keep your summer body: ⁠⁠⁠⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠⁠⁠⁠Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and

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00:47:36

Ep 178 - How to train through injury (without making...

Barbells and Banter ·

2025/11/04

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 11:242. What not to do & who to go see 17:203. Don't let emotion win - How to adapt 23:30 4. Nutrition & mindset mistakes when injured 36:11Get & keep your summer body: ⁠⁠⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠⁠⁠Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:45:34

Ep 177 - The most overlooked bodybuilding phase

Barbells and Banter ·

2025/10/28

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 11:522. Don't underestimate post-show recovery 33:093. Reverse dieting & training alterations 39:074. Post-prep mentality can be difficult 41:45Get & keep your summer body: ⁠⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠⁠Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and

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01:00:20

Ep 176 - Growth phase without the bloat

Barbells and Banter ·

2025/10/21

Here's how tweaking your approach to hydration & meal planning can solve the bloat & sluggishness in your surplus / growth phase.This week's topics:1. How to do a surplus the right way 32:422. Hydration isn't just drinking water 41:033. Why we recommend making meal plans 50:514. Do you have to track food forever? 56:55Get & keep your summer body: ⁠⁠⁠⁠⁠Workshop⁠⁠⁠⁠⁠Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:52:36

Ep 175 - Lessons from first-time bodybuilding...

Barbells and Banter ·

2025/10/14

Thinking about competing? Here's what our recent squad learned in their prep, and on comp day.This week's topics:1. Recapping our first-time bodybuilders 17:302. Wins aren't guaranteed, and that's okay 30:013. How quickly do you expect improvement? 35:464. The biggest lessons taken away 43:30Get & keep your summer body: ⁠⁠⁠⁠Workshop⁠⁠⁠⁠Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:37:45

Ep 174 - Don't just get your summer body, keep it

Barbells and Banter ·

2025/10/07

You've done the hard work - but what next? Do you just let go, fall off-track, and do it all again next year? You don't have to.This week's topics:1. How to overcome perfectionism 7:532. What's the plan after the goal? 19:503. When to adjust your plan 30:204. The system is the "magic" 35:38Get & keep your summer body: ⁠⁠⁠Workshop⁠⁠⁠Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:46:23

Ep 173 - Most under & over-rated things in comp prep

Barbells and Banter ·

2025/09/30

The boys sift through rapid-fire Q&A covering training mistakes, bulking tips, how to nail your prep + comp day, and under-rated supplements.This week's topics:1. Kayla's stage debut - NBA Wellness 14:012. Biggest mistakes of male & female lifters 28:483. How to keep appetite high in a surplus 30:424. Peak week Dos & Don'ts checklist 34:205. Under & over-rated supplements 39:15Get & keep your summer body: ⁠⁠Workshop⁠⁠Lose 4kg/3cm in 6 weeks:

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00:50:15

Ep 172 - How to progress when you've hit your limit,...

Barbells and Banter ·

2025/09/23

Feel like you're giving it your all, but you've stopped progressing? Fellow coach and Jason's client Yiannis joins us for a discussion on training effort, consistency, and an all-important mentality shift.This week's topics:1. When I realised I needed a coach 17:432. Effort you didn't know you had 24:033. Conquering the trap of comparison 30:434. What I got wrong about coaching 46:59Get & keep your summer body: ⁠Workshop⁠Lose 4kg/3cm in 6 weeks:

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00:54:17

Ep 171 - Signs you're ready to compete in...

Barbells and Banter ·

2025/09/16

Having just had several clients compete in powerlifting and bodybuilding, and more lined up... Are the STCfit coaches getting the itch again?This week's topics:1. Peaking bodybuilders vs. powerlifters 1:102. Deciding that the pursuit is for you 23:403. How our APL Nationals squad did 32:36Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:43:38

Ep 170 - The supplements that actually matter

Barbells and Banter ·

2025/09/09

Cut through the confusion - here's what we take, what we recommend for our clients, and everything else in-between.This week's topics:1. Protein powder - which types & why? 4:132. Boosters: caffeine, creatine, electrolytes 11:153. Health stack: fish oil, magnesium, vitamins 19:324. Cognitive enhancers that aren't just hype 29:48Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:50:32

Ep 169 - What to ask yourself when you're not...

Barbells and Banter ·

2025/09/02

Before you throw in the towel - run through these questions and numbers first.This week's topics:1. Locking in even when progress isn't visible 20:532. Same exercise more than once per week? 26:103. How long should you stay on a program? 29:484. Struggling with bulking / getting food in? 40:15Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:55:12

Ep 168 - The truth about protein

Barbells and Banter ·

2025/08/26

Is it all just marketing? Here's the actual truth about protein - requirements, considerations, and flow-on effects.This week's topics:1. Protein myths - how much do you need? 15:482. "Protein foods" - useful, or marketing? 23:033. How often should you be competing? 36:00Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠As always,

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00:43:36

Ep 167 - How long building muscle really takes

Barbells and Banter ·

2025/08/19

What matters most in building your dream physique? Motivation, expectations, mentality & more discussed this week.This week's topics:1. When your gym gets taken away 11:502. Standards, masculinity & role models 20:143. Physique-building expectations vs. reality 28:444. Should you weigh your food & how? 41:08Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:46:13

Ep 166 - Stop letting weekends wipe your progress

Barbells and Banter ·

2025/08/12

Plan to go off-plan? Or don't go off-plan in the first place? Here are some weekend strategies we like to consider.This week's topics:1. Why weekends are keeping you stuck 21:022. How much weekend calories can matter 27:133. Planning outings without going all-in 31:284. How to make it repeatable every week 37:43Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:48:15

Ep 165 - Sometimes the process will suck... Here's...

Barbells and Banter ·

2025/08/05

Sticking with the process might suck sometimes, and make you second-guess. Here's how to stay with it, but not chase difficulty for no good reason.This week's topics:1. What the result you want requires 26:292. Harder doesn't always mean better 35:293. The bodybuilding standards debate 37:384. Can feedback / criticism be positive? 43:49Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:49:21

Ep 164 - What's stopping you from losing fat

Barbells and Banter ·

2025/07/29

Maybe what you need isn't comfort, but the right locked-in, dialed-in approach.This week's topics:1. How & why rapid fat loss can work 15:322. Training specifics during a deficit 19:193. Your diet isn't just during the cut 28:294. Lifestyle is the key you're missing 38:39Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠As always, if you have

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00:40:26

Ep 163 - What it takes to look like you train

Barbells and Banter ·

2025/07/22

Showing up every day, but still frustrated from the lack of results? This episode is for you.This week's topics:1. Is your effort in the wrong areas? 12:432. The answer to most plateaus 22:063. The diet trap that holds you back 28:534. Weekends are why you're stuck 33:54Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:46:29

Ep 162 - Why you keep starting again

Barbells and Banter ·

2025/07/15

Sick of taking a week off every 4 weeks? Always at the gym, but stuck spinning your tyres in terms of progress? Here's your solution.This week's topics:1. Gym attire - where's the line? 7:402. Why you keep starting over 21:133. Training hard, but is it working? 33:404. The perfect lower body warm-up 40:47Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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