Ep 227 - The five biggest surplus mistakes that lifters make
How quickly should your weight increase? When is it time to add training volume? Here's the breakdown.
This week's topics:
1. Pitfalls of most lifters' surpluses 6:07
2. How quickly should you gain weight? 10:44
3. Don't under-estimate the training 22:16
4. You need to build meals you can repeat 36:01
Lose 4kg/3cm in 6 weeks: Access (https://stcfit.com/transformer)
Join our community and hang out: Access (https://stc-district.mn.co/plans/175356?bundle_token=7d25b874334d7bc2dfdc96ce112fe434&utm_source=manual)
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
13 Oct 2026
Ep 226 - How to use high volume food in a calorie deficit
Here's how choosing high-volume food options in a deficit could help you, but also what to be mindful of.
This week's topics:
1. The foundations stay the same 13:08
2. Which proteins / carbs / fats to pick 18:50
3. To what extent does volume help? 28:14
4. Helpful swaps we'd recommend 33:12
Lose 4kg/3cm in 6 weeks: Access (https://stcfit.com/transformer)
Join our community and hang out: Access (https://stc-district.mn.co/plans/175356?bundle_token=7d25b874334d7bc2dfdc96ce112fe434&utm_source=manual)
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
6 Oct 2026
Ep 225 - Our biggest lessons from 50,000 coaching check-ins
Here are our biggest takeaways from decades of check-ins - the good as well as the bad.
This week's topics:
1. Powerlifting nationals recap 17:17
2. Bodybuilding nationals recap 31:18
3. When is it time to adjust the plan? 43:06
4. It's all about honesty & data 46:55
Lose 4kg/3cm in 6 weeks: Access (https://stcfit.com/transformer)
Join our community and hang out: Access (https://stc-district.mn.co/plans/175356?bundle_token=7d25b874334d7bc2dfdc96ce112fe434&utm_source=manual)
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
YouTube views
478,877
Score snapshot 15 Sept 2025
Spotify
5.0 / 5
39 ratings
Podcast Authority Score: 74 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
81
Social presence
0
YouTube
82
Engagement
85
Contact Barbells and Banter
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Questions about Barbells and Banter
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Barbells and Banter hosts host the show. Published by STCfit.
How often do new episodes come out?
The show publishes weekly, based on its RSS feed.
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