STCfit are online coaches who provide a premium training and nutrition coaching service, for lifters who are sick of generic PDF programs.
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Based out of Frederick, MD, Barbells & Banter focuses on functional fitness, potty humor, whiskey, and more!
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Ep 118 - Cardio makes you bigger & stronger
1:10:07
1:10:07
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Are high reps cardio? How much should you cut for a comp? How often should you compete?This week's topics: 1. Body image with bodyweight changes 6:00 2. Are high-rep lifts/sets cardio? 28:20 3. It's more than the actual exercise 39:08 4. When is the weight sacrifice worth it? 49:10 5. How often should you compete? 55:47 Winter Gain Guide: Acces…
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Ep 117 - Why your weak muscle groups are weak
1:15:59
1:15:59
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These are the aspects you need to focus on, to push through that next plateau.This week's topics: 1. Ben's newly acquired wound 10:35 2. Difficulty sleeping when dieting? 22:01 3. Why you hate certain exercises 30:11 4. What I've learned by journaling 48:35 5. Mentally locking in for training 53:30 Winter Gain Guide: Access here Join our comm…
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Ep 116 - It always comes back to a deficit
1:19:23
1:19:23
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What do new lifters get wrong? Hell, what do experienced lifters still get wrong?This week's topics: 1. What's the point of ice baths? 33:01 2. Is your training too specific? 42:03 3. More activity vs. Less calories 54:35 4. Bench arch for hypertrophy? 1:06:01 5. Advice for new/young lifters 1:10:26 Winter Gain Guide: Access here Join our communi…
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Ep 115 - Aspects we see in our best clients
1:19:49
1:19:49
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Things we regret and would do differently when dieting, recommended types of food and supps, and more.This week's topics: 1. Food review - needs more salt 1:32 2. What makes a great client? 28:11 3. Why your "why" should matter 40:55 4. What would we do differently? 51:03 5. Recommend "diet" food & supps 1:03:28 Winter Gain Guide: Access here Join …
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Ep 114 - The last 10% most people miss
1:13:05
1:13:05
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Can you have too much volume? What is length tension? What's the optimal way to poop?This week's topics: 1. The art of gym selfies & posing 17:48 2. Accepting 80% adherence vs. 100% 25:21 3. This is the optimal way to poop 34:59 4. Can you do too much volume? 39:15 5. Why is length tension important? 1:04:02 Join our community and hang out: …
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Ep 113 - The most vital part of a training program
1:20:03
1:20:03
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Cut vs. bulk programs? The best training split? Refeeds - when & how? And more.This week's topics: 1. Fake Jordans, F1 drama & loud noises 6:16 2. How our current diets are going... 21:57 3. When & how to implement a refeed 42:43 4. Cut vs. build - Different programs? 55:12 5. What's the best training split? 1:10:25 Join our community and hang out:…
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Ep 112 - Missing training while on holiday
1:09:31
1:09:31
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Welcoming Jase back from 3 weeks in the Philippines and Indonesia, the boys catch up on training, world news, and local goings-on.This week's topics: 1. Is not training on holiday bad? 11:52 2. 2nd-screen shows & good gym gear 31:30 3. The rollercoaster of hire cars 41:22 4. Bali is the best place in the world 47:48 5. No reception but lots of kang…
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Ep 111 - What do the hard sets mean to you?
1:19:47
1:19:47
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Ben and Jess talk about why they and their clients train, as well as educate us on Aussie cultural fashion.This week's topics: 1. Trackies, socks & 'Black & Blue' Rick 2:45 2. Capitalising on internet fame 31:04 3. Training like a bodybuilder is hard 41:12 4. Why do you personally train? 53:15 5. Why you shouldn't hire a coach 59:55 Join our commun…
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Ep 110 - Applying athlete mentality to your life, ft. Adrian Brown (Grounded Strength)
1:16:42
1:16:42
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Adrian from Grounded Strength discusses with Ben all things bodybuilding mentality, powerlifting mentality, and applications to help you in everyday life. Adrian: Instagram This week's topics: 1. How we text / speak has changed 13:01 2. We still get imposter syndrome 23:50 3. The obsession with video games 31:06 4. Applying sporting mindset to real…
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Ep 109 - Why has running become so popular?
1:25:46
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Jess makes a huge call, and we discuss the running craze and training while pregnant. This week's topics: 1. Japan & Korea adventures 9:58 2. Pulling the pin on nationals 19:59 3. It's always better with a crew 43:18 4. Why everybody's running 51:24 5. Training around pregnancy 1:05:42 Join our community and hang out: Cl…
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Ep 108 - How to break through a plateau
1:08:52
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The boys tackle rapid-fire Q&A, covering pizza critiques, gym wardrobes, and training plateaus. This week's topics: 1. Pizza, Liquid IV & Milo gains 17:02 2. What's your gym wardrobe? 33:53 3. Expectations from your coach 44:12 4. Have you plateaued in the gym? 53:18 5. Dealing with toxic jobs 1:05:20 Join our community and hang out: …
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Ep 107 - Is bodybuilding right for you?
1:16:00
1:16:00
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Jase recaps his competitors' final peak weeks - mistakes, wins, and thoughts for beginners potentially interested. This week's topics: 1. The boys' partying days are over... 2:01 2. Comp season can get hectic 23:40 3. What it takes to improve each season 38:21 4. First time bikini prep considerations 46:03 5. How to measure training "success" 1:05:…
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Ep 106 - Why you should be process-driven
1:17:27
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Jess and the boys chat comp prep, running vs. your gains, and superior eating utensils. This week's topics: 1. What you can / can't control on comp day 11:12 2. More muscle = higher metabolism? 43:50 3. Does running interfere with gains? 53:41 4. Chicken & rice - Spoon or fork? 1:06:00 5. Optimal time for a PL vs. BB prep 1:11:49 Join our community…
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Ep 105 - What you need to know before you compete
1:06:11
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Jase and Jess recap recent IFBB and NBA shows, coaching physique clients, and comp prep non-negotiables. This week's topics: 1. Why we're all currently injured 3:20 2. Orthodox Easter & no-phone car trips 17:50 3. It's bodybuilding szn - IFBB & NBA recap 26:19 4. Before you think of competing... 50:35 5. Why people get messed up post-comp 56:27 Joi…
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Ep 104 - Strength is underrated for body comp
1:21:52
1:21:52
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We covered all things PL prep to gym confidence, to over and underrated glute-builder exercises. This week's topics: 1. Shorter vs. longer programs? 20:14 2. How to become confident in the gym 34:14 3. Biggest fears - 1st powerlifting comp 48:12 4. Are hip thrusts overrated? 59:44 5. Can you have too high a BF% to bulk? 1:07:27 Join our community a…
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Ep 103 - Living the bodybuilding lifestyle
1:07:11
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In this week's QnA we tackle targeted muscle gain, living the lifestyle of your goals, and lessons from our training partners' + our experiences. This week's topics: 1. Training with a crew is the best 15:08 2. Fav protein drink & energy drink 24:16 3. Training mistakes we regret 45:05 4. Targeted fat loss / muscle gain? 51:28 5. Lifestyle to benef…
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Ep 102 - The finest details of bodybuilding
1:11:23
1:11:23
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Jason recently trained with an IFBB Pro - here are some thoughts that followed. This week's topics: 1. Best & worst protein drinks? 2:31 2. Benefits of a training partner 27:44 3. When is "feel" a good factor? 38:18 4. Are bodybuilders scientific or not? 45:20 5. What we want to be remembered for 1:05:43 Join our community and hang out: …
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Ep 101 - What it takes to obtain your dream physique
1:22:27
1:22:27
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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 Join our community and…
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Ep 100 - The mentality required to become strong
1:18:40
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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 Get the Sleep Guide: Click here Joi…
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Ep 99 - The timeline required to develop a physique
1:12:56
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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 Get the Sleep Guide: C…
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Ep 98 - The secret to getting jacked isn't sexy
1:14:09
1:14:09
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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 Get the Slee…
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Ep 97 - The best approach to warming up
1:17:59
1:17:59
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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 Get the Sleep Guide: …
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Ep 96 - How to get more food/protein in
1:14:39
1:14:39
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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 …
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Ep 95 - The most over & under-rated tools
1:22:15
1:22:15
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Some things that are ACTUALLY worth your time / money... and some not so much. This week's topics: 1. Good barbers & babysitting duties 00:00 2. How meal plans can be helpful 21:55 3. Is there a time for ice baths? 46:45 4. Impacts of over-eating & alcohol 55:44 5. Under-rated supplements 1:09:39 Get the Sleep Guide: Click here 8 week Complete Co…
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Ep 94 - How to fix your sleep quality
1:29:08
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Here are some immediate fixes you can apply to your sleep routine, for even better gains. This week's topics: 1. Bad chicken & tongue tie gains 13:33 2. Deadlift warmup - bar leaving hips? 25:39 3. Observing odd behaviour in the gym 33:27 4. Effects of sleep you didn't know 53:45 5. The sleep hygiene checklist 1:09:09 Get the Sleep Guide: Click her…
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Ep 93 - Is mind-muscle connection overhyped?
1:14:37
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Here are our thoughts on the importance of "feeling" your muscles working, and being sore after a set/workout. This week's topics: 1. The best hot cross bun flavour 7:01 2. Returning to high rep training 18:34 3. The ways we'd spend our money 31:45 4. You can't out-cue poor positioning 43:24 5. How important is D.O.M.S.? 59:33 8 week Complete Coach…
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Ep 92 - Why you're not seeing weekly results
1:08:21
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Are you getting the absolute most out of your training sessions, and programs? This week's topics: 1. Who wins? Old school vs. New school 10:04 2. Using RPE vs. RIR vs. Percentages 28:48 3. What if you don't follow a scale? 48:07 4. Should you get your bloodwork done? 53:43 8 week Complete Coaching giveaway: Enter here Join our community and hang o…
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Ep 91 - Struggling with your growth phase?
1:17:25
1:17:25
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It's not just about eating more - it's the lifestyle changes, feeling sluggish and slow, and seeing numbers go up. This week's topics: 1. Struggles of getting more food in 8:31 2. People who don't put weights away 18:48 3. A lot of food is great, until it's not 31:46 4. Feeling lethargic & bloated 41:36 5. Tips for a more tolerable surplus 50:56 Gr…
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Ep 90 - Why we wouldn't recommend supplements
1:14:43
1:14:43
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Dad life, bad genetics, gyms banning tripods, and rapid fat loss protocols... and more. This week's topics: 1. Adjusting to dad life 4:14 2. What makes a "bad" bodybuilder? 21:47 3. Should tripods be banned in gyms? 30:13 4. How quickly can you lose body fat? 43:51 5. Which supps are a waste of money? 52:00 6. Dealing with low testosterone 59:40 Jo…
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Ep 89 - The best foundation for dieting success, ft. Annie Mac
1:25:30
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Protein, veggies, water - the standard, boring stuff.... But here is our best recipe for nutrition success. Work with nutrition coach Annie: Apply here This week's topics: 1. What it's like working with fighters 8:28 2. Why you should start at maintenance 24:16 3. Dealing with tempting "trigger" foods 39:43 4. Meal plans aren't a bad thing 59:01 5.…
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Ep 88 - Why you're constantly dieting, ft. Loz Read & Annie Mac
1:03:12
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Constantly looking for the next diet, or wondering how many more calories you could cut, or kilos to lose? Maybe it's time for a change. This week's topics: 1. The power of knowing you're not alone 15:12 2. Misconceptions of mentality coaching 28:13 3. WTF are we meant to eat, or not eat? 37:49 4. The mindset behind restrictive eating 45:26 Finding…
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Ep 87 - The year of health & broccoli hair
1:03:47
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Nightmare accommodation, unwanted presents & setting kickass training goals... here's how our 2024 started & how we want it to go. This week's topics: 1. More travel horror stories 6:56 2. What to do with unwanted presents? 28:02 3. Muay thai & the broccoli haired crew 34:44 4. Jess' mystery platform reappearance 47:34 5. What we're all aiming for …
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Ep 86 - Why your niggles won't go away, ft. Laura Fox (Fox Physio)
1:01:28
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How does online physio treatment work? And how might it be better than in-person? Laura: https://instagram.com/LauraFox93 This week's topics: 1. Signs you have a good therapist 5:56 2. Warm-ups lifters should do more 13:04 3. Online treatment gets better results? 34:42 4. It needs to be a collaborative process 49:31 5. How quickly should you treat …
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Ep 85 - Who do you have in your corner?
1:13:23
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Would you rather be comforted or pushed? The boys chat PL comps, concerts & learning to fight. This week's topics: 1. What animal has the highest BF % ? 2:31 2. Comps & concerts to end the year 16:40 3. Becoming a Muay Thai beginner 32:58 4. Consolation or encouragement? 55:31 Join our community and hang out: Click here As always, if …
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Ep 84 - What would stop you from training?
1:24:51
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Do you believe "relationship weight" is real? Or what could it also be a sign of? This week's topics: 1. Deciphering the language of the youth 19:43 2. Muay Thai, Zyzz & memories of music 28:30 3. Wave loading for the nostalgia 45:06 4. People "letting go" once off the market 1:01:08 5. Physical & deeper attractions matter 1:12:59 Join our communit…
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Ep 83 - How strong should a bodybuilder be?
1:14:56
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Yeah but how much do you opposite-stance, chest-supported, wrap-around, supinating iso-lateral row, bro? This week's topics: 1. Could you land a plane? 4:04 2. Hack squat & pool table wrestling 19:21 3. Strength before fancy exercises 30:58 4. People are afraid of hard work 45:31 5. Is "relationship weight" a thing? 1:07:16 Join our community and h…
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Eating challenges, fighting over gym equipment, and getting unwanted (and wanted) compliments... Tune in and enjoy! This week's topics: 1. Planning to eat 15,000 calories 5:31 2. Racing people to the cable station 25:41 3. Avoiding some people in the gym... 31:28 4. Not being shredded for a shoot 51:33 5. Our top workout songs 1:02:13 Join our comm…
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Ep 81 - Getting past body image fears
1:08:37
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(Un)flattering activewear and trying new, uncomfortable things. Tune in as we recap the photoshoot and lift-off! This week's topics: 1. Bdays, appliances &.. partner tracking? 2:23 2. Distorted body image & activewear 20:56 3. Photoshoots aren't as scary as you think 34:15 4. What we love about powerlifting events 43:42 5. Doing it all - strong, le…
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Ep 80 - How to stop accepting "normal", ft. Lauren 'Loz' Read
1:18:02
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Your expectations and close circles could be limiting you - here's how to push past them. Loz: https://instagram.com/Loz_Ready This week's topics: 1. The journey to self-confidence 12:54 2. Change starts with taking a step 23:01 3. You need to want to take action 45:35 4. Expectations are holding you back 53:46 5. Figure out what you don't want 1:0…
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Ep 79 - Your gym environment matters
1:13:14
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Would you share your car or your bed? How much time is too much, to drive to the gym? Enjoy this week's QnA! This week's topics: 1. Gym vibes matter (Are we too fussy?) 7:21 2. Friction of travelling to the gym 27:45 3. Our elite food & coffee culture 39:15 4. Life advice we wish we received 1:03:16 5. Things we would never share 1:08:44 Join our c…
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Ep 78 - Set goal, lift hard, lift more, repeat
1:22:29
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The boys recap STC's recent Sydney trip: gym "bro-downs", photoshoots, lift-offs, and discovering what it means to train hard. This week's topics: 1. Photoshoot, "bro-downs" & too many drinks 22:12 2. Lift-off day & team appreciation 34:46 3. We want to train with more people 45:11 4. Progressive overload isn't a "style" 56:43 5. Different ways to …
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Ep 77 - Why the bro split is still valid
1:17:26
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What's wrong with the venerable bro split? Why is Ben saying push/pull/legs is better? This week's topics: 1. Messed up mental stages of a diet 14:34 2. Full body vs. Bro split vs. P/P/L 35:09 3. Different approaches for frequency 45:50 4. How it differs for the experienced 56:37 5. Do you have to do deadlifts? 1:07:11 Join our community and hang o…
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Ep 76 - Don't be this person in the gym
1:11:02
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This week we have some rapid-fire QnA, filled with both banter and education! This week's topics: 1. Combatting cravings while dieting 10:52 2. Lemon juice for electrolytes 23:05 3. Smelly people at the gym 30:05 4. Should you grunt while lifting? 54:11 5. Bulk & cut vs. Staying lean? 1:03:50 Join our community and hang out: Click here As always, i…
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Ep 75 - Our experience with body image
1:15:05
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From feeling small and weak, to overweight and unfit - these are our experiences with mental body image. This week's topics: 1. Feeling small to feeling fluffy 28:51 2. Wanted & unwanted attention 37:34 3. Attributing bodyweight to worth 42:36 4. Who are today's role models? 52:00 5. Lining up worth with life stages 1:05:50 Join our community and h…
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Ep 74. You probably shouldn't diet like this
1:04:12
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Mass gainer shakes, mid-set blackouts and caffeine-induced panic... We've unfortunately done it all. This week's topics: 1. Washing machines are the devil 1:07 2. Brutal diets we used to do 23:44 3. The art of spotting a dumbbell press 41:08 4. Accidentally overdoing preworkout 50:27 5. Code brown in the ice bath 59:13 Join our community and hang o…
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Ep 73 - Stop wasting your time in the gym
1:21:10
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Would a week off derail your progress? How would you approach someone positively in the gym? This week's topics: 1. Ben's paranormal encounter 12:42 2. 20 years of training... for a size medium 19:41 3. Approaching / approached in the gym? 29:38 4. You want more time in the gym, not less 51:42 5. Where training ranks in your priorities 1:09:34 Join…
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Ep 72 - Exploring our culinary range
1:00:30
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1:00:30
From Ben's city pilgrimage to Jason's diet brain mishaps, tune into this week's Banter and Banter ep. This week's topics: 1. Sh*t fruit & "replacement" foods 3:41 2. Sourdough, sushi rice & the big smoke 13:27 3. The wonders of diet brain 28:19 4. Jason's first time transcending 42:49 5. Unusual sensitivity / observation 54:13 Join our community an…
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The boys go through some fun Q&A, sent in from you guys! This week's topics: 1. Dad bods & online dating 10:51 2. Our body / dieting dysmorphia 26:54 3. Embarrassing gym mishaps 37:31 4. Carnivore diet & comfort foods 44:13 5. $5 mil? Yelling Ronnie Coleman? 53:12 Join our community and hang out: Click here As always, if you have any questions or s…
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Ep 70 - Drop sets won't make your arms bigger
1:21:13
1:21:13
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1:21:13
Gym conversation courtesy, snake oil products, dominant/lagging muscle groups, and more this week. This week's topics: 1. Country Ben - Pilates? Fake tan? 3:43 2. Appropriately ending gym convos 28:16 3. Why are these products still here? 35:56 4. How do you define a "hard" workout? 50:54 5. Why you have dominant muscles 1:12:43 Join our community …
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Ep 69 - How to know if you train hard enough
1:07:21
1:07:21
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Why might muscle soreness be, or not be, the best indicator of a good training session? This week's topics: 1. Training / nutrition when sick 1:42 2. Is having too much D.O.M.S. bad? 28:51 3. What actually causes D.O.M.S.? 35:56 4. Better metrics to aim for 43:01 5. Finding the right rep "failure" 50:54 here Join our community and hang out: Click h…
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