Barbells and Banter STCfit

Here's what over a decade of lifting taught us, in both strength and hypertrophy.



This week's topics:

1. Consistency is boring but effective 9:48

2. How to best train if you're time-poor 33:23

3. Progressing less over time is okay 46:25

4. Prepping a P.L. team for nationals 1:00:27

5. Nuances of tested / untested feds 1:16:44



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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

How do you push on when you get red-lighted for 5 of your 9 lifts?



This week's topics:

1. Bodybuilding & tripods are life 9:43

2. Jess' eventful powerlifting comp 37:27

3. Performing regardless of conditions 53:32

4. Focusing on processes & capability 1:06:38

5. Competing for the right reasons 1:13:01



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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

This week, we fired through some questions surrounding physique-specific training and nutrition.



This week's topics:

1. Formula 1 Melbourne update 12:56

2. Heavy low reps vs. Light high reps 24:20

3. Effects of running on your gains 31:12

4. Relationship / partner red flags 49:25

5. Do you need to track calories? 1:02:23



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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

This week's Q&A revolved around maximising muscle gain, through workout fuel, cardio and frequency.



This week's topics:

1. Sir Google, tight clothes & diet foods 4:56

2. What to eat / drink pre-training 39:37

3. Muscle groups: Weekly frequency? 51:35

4. Lose fat & gain muscle at once? 1:01:45

5. Cardio can help with hypertrophy 1:06:57



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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Warming up for strength vs. hypertrophy, cutting weight, and the nuances of wearing music merch...


This week's topics:

1. Is it OK to wear band/sports merch? 1:55

2. Our powerlifting girls smashed it 19:08

3. Training, dieting & life updates 29:35

4. Trust in the cutting process 45:26

5. What to think about for warm-ups 56:17



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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Struggling with wanting to eat more? Here are some of our favourite methods to a successful gaining phase.



This week's topics:

1. Our fav ways to get protein in 15:29

2. Gaining & keeping muscle ain't easy 30:11

3. Best bang-for-buck warmup exercise? 49:38

4. How our current programs look & why 56:37

5. Flipping the "dieting" mental switch 1:06:52



Get the Sleep Guide: ⁠⁠Click here⁠⁠

Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠



As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!