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 & …

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:…

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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠…

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…

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: ⁠⁠⁠⁠⁠⁠⁠⁠A…

Jason recaps his physique team's current season, and the boys discuss prep goals, expectations and enjoyment. This week's topics: 1. Getting to the pointy end of a diet 16:34 2. The fun of a first physique comp 28:15 3. Expectations - showing up vs. winning 42:35 4. Getting the itch to compete? 53:55 5. STC powerlifting team update 1:00:49 Winter G…

Training, food, steps, lifestyle... Don't waste time between your first comp and your next comp. This week's topics: 1. Gym etiquette & gym fashion 10:53 2. Experience will build belief 21:42 3. How young for kids to be "online"? 40:58 4. Why the fitness industry is confusing 51:45 5. How many steps is "healthy"? 58:28 Winter Gain Guide: ⁠⁠⁠⁠⁠⁠Acce…

This week on Banter and Banter... shred talk, warm-up talk, and gym social etiquette talk. This week's topics: 1. We're buying our feelings again 8:28 2. Why we currently don't have coaches 29:33 3. There's always more to shred 36:14 4. What's the best warm-up approach? 51:31 5. How social are you at the gym? 1:00:22 Winter Gain Guide: ⁠⁠⁠⁠⁠Access …

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…

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…

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…

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 …

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: ⁠⁠⁠⁠⁠⁠⁠…

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:…

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…

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…

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…

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…

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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠…

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:…

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…

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…

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…

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…

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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠…

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…

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…

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…

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…

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: ⁠…

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 …

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…

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…

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…

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…

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…

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…

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.…

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…

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 …

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 …

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 …

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…

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…

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…

(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…

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…

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…

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 …

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…