Barbell Machas

This week's episode is rather exciting. It is not your typical research review. This time we bring you 2 studies that are very sought after topics in the fitness industry. The first paper covers the possibility to hypertrophy in a calorie deficit. The second study we discussed was in regards to Naturalistic Decision Making (NDM). There was so much to discuss in this episode and we definitely had fun doing it.

Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression

Chaise Murphy et al. Scand J Med Sci Sports. 2022 Jan. (Open Access)

PMID: 34623696

Naturalistic Decision Making (NDM) John Lyle; Chris Cushion; Patrick Duffy, Ph.D. (pg 29-39)

Sports coaching : professionalization and practice

In this week's episode, we talk about an interesting supplement that has been used as an aid for sleep management, anxiety and its calming effect on mood. This is none other than GABA, gamma amino butyric acid. Listen in as the machas discuss this supplement and give our takes about the usage of it.

Ps: This is not a medical advise. Please do get a doctor's assessment before using any supplements.

The determinants for maximizing strength gains and hypertrophy have some similarities, yet they have enough differences that makes them unique. People often don't quite understand how to tell them apart and the machas are here to clear your doubts. Listen in as we give you insider tips on what makes them different and also find out why Luke and Arvin have such good chemistry as both colleagues and co-hosts of the podcast.

In this week's episode , we have a Coaches corner where the machas discussed some common errors that occur in the weight room, this includes how some individuals setup their set progression for hypertrophy errorneously, usage of belt beyond its need and shared other interesting thoughts. Listen in as the machas exchange opinions on these matters

This week's episode is one where we bring some spicy science updates from 2 different angles. Coach Luke talks about 5 important elements on coaching from various experts (which was very relatable) and Dr Arvin giving us an insight of how PRP may be a viable option for chronic elbow pain amongst lifters. So tune in for these spicy updates.

PMID: 34123513

In this week's episode, we have a special guest with us. We have Sebastian Tan, an ACE CPT and Health Coach, Stronglift 1, Rehab trainer and Pain Free Performance Specialist (PPSC) and deemed the Malaysian Glute guy (at least by us). He has been training and educating numerous individuals and with his background of Psychology, he definitely gives it a special touch to make the experience personal. He gave us many insights to how the psyche and communication with the clients we deal with matters. Sebastian is also an awesome photographer. Listen in as he gives us insights to becoming better trainers.

This week's episode is rather special. We have Coach Azim with us to talk about training through the Holy month of Ramadhan. Many of our Muslim listeners have asked us on how to navigate their nutrition and training during this period and Coach Azim came to the rescue with some useful tips on how to optimize both these aspects with regards to a few a scenarios. Learned quite a few a things ourselves.

Just when you think we are done talking about getting jacked, we have more pearls to offer you guys. What is the ultimate rep range zone to maximize hypertrophy. Is it the famed 8-12 reps? what about going past 12 reps like 12-20 or even further 20-30? Perhaps there is a magical sweet spot. This is a very exciting topic much like everything we discuss. Be sure to be all ears because you don't want to miss this

In this week's episode, we bring you a Coaches Corner discussion. This is extra special as we have our first guest coming on for a second serving. We have Kevin Oo and much certainly has changed since Kevin last came onto our episode the biggest change of which would now be him becoming co founder of First Pace Kl. First Pace KL is now one of KL's go to private boutique gyms for those looking to make serious transformations towards their physique. Give them a view on their IG (@fistpacekl) and you will be see first hand the kind of work that they produce. Kevin is also a 2x back to back CHAMPION in the UK WNBF and has helped many of his clients with their transformations through nutrition and resistance training. This was indeed an exciting episode as it was Unscripted and the conversation revolved around our views on Mini Cuts and Hypertrophy training in more experienced strength athletes. This was a juicy one.

In this week's episode, we bring you some update with regards to how volume affects hypertrophy. Research is constantly evolving around this topic, and as you know, the machas love us some spicy science and we are looking to constantly update and upgrade our knowledge. So grab a seat, and lets dig into this paper.

Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals

Maíra C Scarpelli et al. J Strength Cond Res. 2020.