On this weeks episode of Barbell Machas we have invited a guest speaker to discuss his point of view when it comes to navigating his way around a client's nutrition especially with fat loss and the many stumbling blocks usually faced. Introducing Coach Will. Will is a coach based in Kuching, Sarawak. Besides being a trainer, he also takes on clients to help them navigate their nutrition and educate them in the process. Listen in as he gives us some valuable points on the finer details of coaching.

In the recent years more and more older and newer forms of training modalities have made an emergence in the field of body building. This episode aims to tackle ONE of them which is REST PAUSE. What is it, what does it do, how is it done, whats the purpose and research done behind it. We answer the tough questions like we always do when it comes to science of lifting. Another week and another spicy episode !

Another week, another review~! Lets talk Glutamine and Repetition in Reserve (RIR)

1)Study Reviewed: Accuracy in estimating repetitions to failure during resistance exercise. Hackett et al. (2016)

2)Effect of glutamine supplementation combined with resistance training in young adults

D G Candow et al. Eur J Appl Physiol. 2001 Dec.

PMID: 11822473

3)The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trials

Amirhossein Ramezani Ahmadi et al. Clin Nutr. 2019 Jun.

PMID: 29784526

This week we dig into testosterone boosters to see if it is actually worth the buy and more so, does it do what its "claimed" to do. The machas talk about the usual herbs or compounds that are found in these boosters and discuss the research that has studied the validity of these compounds. Listen in as we give our take on this particular supplement.

Is training to failure absolutely essential for hypertrophy?

What is the current evidence on hypertrophic response based on the loads used?

Is there utility to actually training to failure?

Say no more guys we hear you! This week the machas will discuss the influence of training to failure with regards to hypertrophy and how this paradigm of training matters.

This week, the machas are gonna be talking about engaging in physical activity after being tested positive for covid. We lay down pragmatic ways one may approach returning to exercising safely. We also covered exercising after vaccination. The aim to help our listeners approach returning to training in the safest manner.

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Time stamps :

1. Covid-19 categories : 2:30

2. Covid-19 related sequel of events including cardiac, lung,thromboembolic and mental effects : 8.45

3. Long Covid : 28.30

3. Recommendation for physical activity based on categories : 34:00

4. Phases of physical activities : 52.25

5. Exercise after Covid-19 vaccination : 1.06.45

Salman, D., Vishnubala, D., Le Feuvre, P., Beaney, T., Korgaonkar, J., Majeed, A., & McGregor, A. H. (2021). Returning to physical activity after covid-19. bmj, 372.

Barker-Davies RM, O'Sullivan O, Senaratne KPP, et alThe Stanford Hall consensus statement for post-COVID-19 rehabilitationBritish Journal of Sports Medicine 2020;54:949-959.

Montgomery, J., Ryan, M., Engler, R., Hoffman, D., McClenathan, B., Collins, L., ... & Cooper, L. T. (2021). Myocarditis following immunization with mRNA COVID-19 vaccines in members of the US military. JAMA cardiology.

This weeks episode sheds some light into a state that athletes should look to avoid if their goal is maximal peak performance. Overtraining or Overreaching. This episodes talks about how the effects of how training too much can set you back or possibly end your career as an athlete. Now its important to mention that not only athletes are susceptible to OT. Regular gym goers are equally affected by such a pitfall. Listen in to find out how one gets into such a state and how you can avoid or spot the symptoms associated with OT.

Another note of importance is that when Luke uses the word Overtraining and Overreaching they are used interchangeably in this context and for purpose of discussion and referencing.

This week's research review the machas cover a couple of interesting topics. Can caffeine improve perception of DOMS and performance recovery? And does gender play a difference in the outcomes? How can resistance training benefit breast cancer survivors? We also cover topic with regards to stretching and performance. Is static stretching actually bad for performance?. Listen in as the machas dissect these studies to give some take away applications.

The effect of caffeine ingestion on delayed onset muscle soreness -2013

PMID: 24164961

Effects of caffeine and sex on muscle performance and delayed-onset muscle soreness after exercise-induced muscle damage: a double-blind randomized trial -2019

PMID: 31219772

Resistance training, fatigue, quality of life, anxity in breast cancer survivors - 2021

PMID: 33677463

No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance - June 2018

PMID: 29300214

On this weeks episode of Barbell Machas we have invited a guest speaker to share her thoughts on what it takes to become a bikini competitor. Introducing Pan Per Li. Per Li is a coach at Playground Fitness as well as an aspiring bikini competitor. Listen in as she talks about the challenges she faced/faces in the past and current situation on her road to stepping onto the competitive stage that is body building (Bikini Division).

Let's talk rest intervals and fatigue. Volume, load, exercise selection, exercise order including rest intervals play a role in maximising hypertrophy. Rest intervals play a vital role in fatigue management and indirectly influence hypertrophy outcomes. Listen in as the machas discuss the importance of rest intervals and how you use this to maximise your gains.