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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.
181 Episodes
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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!
Prep done... what's next? Don't make the mistake we see all too often - relinquishing control, and lacking planning.This week's topics:1. Nationals recap - Wins, lessons & plans 11:522. Don't underestimate post-show recovery 33:093. Reverse dieting & training alterations 39:074. Post-prep mentality can be difficult 41:45Get & 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!
Here's how tweaking your approach to hydration & meal planning can solve the bloat & sluggishness in your surplus / growth phase.This week's topics:1. How to do a surplus the right way 32:422. Hydration isn't just drinking water 41:033. Why we recommend making meal plans 50:514. Do you have to track food forever? 56:55Get & 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!
Thinking about competing? Here's what our recent squad learned in their prep, and on comp day.This week's topics:1. Recapping our first-time bodybuilders 17:302. Wins aren't guaranteed, and that's okay 30:013. How quickly do you expect improvement? 35:464. The biggest lessons taken away 43:30Get & 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!
You've done the hard work - but what next? Do you just let go, fall off-track, and do it all again next year? You don't have to.This week's topics:1. How to overcome perfectionism 7:532. What's the plan after the goal? 19:503. When to adjust your plan 30:204. The system is the "magic" 35:38Get & 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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