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© STCfit
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STCfit are online coaches who provide a premium training and nutrition coaching service, for lifters who are sick of generic PDF programs.
185 Episodes
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Felt too fluffy in a surplus, or too weak in a deficit? This episode's for you. This week's topics:1. How much weight/CM gain is acceptable? 14:092. How long to push a surplus 20:073. When to deload or reduce volume 26:584. Why you shouldn't be scared of fatigue 36:14Lose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
We've all added an extra gym session after a night out, or starved the next day - here's why that's actually worse, and what the fix is.This week's topics:1. Why calories & effort are misunderstood 8:472. Why training more isn't the solution 16:213. Building the physique you want to reveal 20:094. There is a ceiling to physical output 32:24Lose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Here's why it's rarely about calling it quits, but shifting expectations.This week's topics:1. When the goal stops being worth it 5:092. Staying lean isn't the long game 11:283. It always takes more than you think 27:244. Big goals vs. Realistic timelines 44:55Lose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
If you've got constant niggles and stopped getting stronger, it might be time to re-check your recovery. This week's topics:1. What recovery actually requires 8:342. Tier 1 - What you can't skip 11:453. Tier 2 & 3 - Time & money wasted? 14:574. Signs your recovery needs work 39:10Lose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Can you do cardio too much / too intensely, losing muscle in the process?This week's topics:1. What lifters get wrong with cardio 11:082. When does cardio start affecting muscle? 16:443. When can/should you use intense cardio? 35:32Lose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Muscle insertions, bone structure, sports history... What actually matters the most?This week's topics:1. Muscle-building genetic predictors 16:522. Insertions, belly length & proportions 19:473. Your training history & muscle memory 27:394. What to do if you're not a high-responder 39:30Lose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Was Arnold wrong? We break down the theory and reality of "shocking" your muscles with variability.This week's topics:1. Is it okay to occupy two machines at once? 15:222. Why exercise / program variety is overrated 23:253. Progress always looks much more boring 32:54Lose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
It can be frustrating when your body / results change differently to how you expect.This week's topics:1. The reality behind GLP1s / Ozempic 18:292. What metabolic adaptation means 26:203. Two people, same calories, different results 29:204. The psychological sides of dieting 35:04Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Safety, responsibility and role models... What's missing from the current big picture for men?This week's topics:1. International Men's Day from a woman's perspective 22:442. Men creating safe spaces for men 27:503. Absence of positive male role models 34:144. Responsibility, with or without kids 50:46Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
It's not all negative or positive - confidence, interactions, responsibilities - here's what we've found.This week's topics:1. How people treated me differently 20:442. How appearance shapes assumptions 29:413. The upside, discomfort & responsibility 39:13Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
The most important, bang-for-buck focuses for your pre-workout nutrition. What matters & what doesn't?This week's topics:1. How important is pre & post w.o. nutrition? 19:522. How many exercises your glutes really need 27:323. The criteria for picking a good gym 33:214. Pre-workout supps - What's really worth it? 37:24Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Having just wrapped our recent powerlifting & photoshoot seasons, here's what we learned.This week's topics:1. Our powerlifting team culture 5:322. How to nail a photoshoot prep 22:513. What I'd have done differently 24:154. How I built bigger arms in a year 39:25Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
From injury to photoshoot prep, to first show, to Nationals - here's what Sandra learned.Sandra: https://instagram.com/SculptbySandraThis week's topics:1. Why I decided to compete 5:282. What it takes mentally & physically 11:533. Comparison, confidence & self-doubt 23:434. Nationals & Pro card pressure 33:115. The post-show I wasn't ready for 43:05Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
The squad sit down and revisit a massive year for personal, client and team gains. (Part 2/2)This week's topics:1. "Old" training methods still work 1:062. Moments that made this year special 12:443. Accepting the roles that we play 20:09 4. What we're looking forward to most 28:54 Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
The squad sit down and revisit a massive year for personal, client and team gains. (Part 1/2)This week's topics:1. The squad's training updates & goals 5:492. Our clients cut out the B.S. & got results 20:273. When just sticking to the plan works 26:26 4. Beliefs we've changed our mind on 33:01 Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Who is the modern man meant to be, instead of just who he's not allowed to be? Here are the real issues an annual story share won't fix.This week's topics:1. Team photoshoot recap 12:042. Why International Men's Day is ignored 20:363. What is the modern man supposed to be? 24:574. The truth about men opening up 33:005. This is the change we actually need 41:27 Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Do the complex, hyper-specific exercises you see actually work?This week's topics:1. What gets clicks vs. the boring basics 11:552. The standard of the fitness industry 22:573. Overcoming comparison & expectations 33:184. Wanting results vs. living the process 37:43Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Is progress meant to get harder over the years? Here's the truth, and the most important questions to ask.This week's topics:1. Does building muscle get harder over time? 21:152. Why you have dominant & lagging muscles 28:033. Can training be both enjoyable & difficult? 35:064. Is it normal to feel behind with progress? 40:59Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Let that joint issue go too long, or had a set go wrong? Here's how to best recover and get back into the gym.This week's topics:1. 3 skills every lifter needs to master 22:092. Preparation - foundation for success 24:043. Technique - just "lifting it" isn't enough 28:42 4. Effort - actually promoting growth 38:58Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Let that joint issue go too long, or had a set go wrong? Here's how to best recover and get back into the gym.This week's topics:1. How injuries happen / What to do first 11:242. What not to do & who to go see 17:203. Don't let emotion win - How to adapt 23:30 4. Nutrition & mindset mistakes when injured 36:11Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
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