This episode discusses the importance of physical fitness for parents. Handling children can be a real handful, but parents have to find ways to prioritize exercise despite their busy schedule to develop strength, endurance , fitness and a healthier lifestyle. Here we share some tips on how parents can squeeze in exercise in a very busy schedule. Tune is, as this is going to be really helpful.

In this episode, we asked each other 10 questions regarding fitness and exercise science, and for every question someone gets wrong, they lose a bit of forearm hair. Tune in to see how the machas respond to some light waxing. This was fun.

This week Coach Luke drops 10 hot tips he wished he knew as a newbie lifter. We live in an era where information is abundant and as a new lifter you are not quite sure what is actually legit advise and what is an opinion with an agenda. Fret not, the machas got you.

Ideally speaking getting 3-4 solid workouts a week would be lovely, but does everyone have time like that when external commitments are ramping up? How little does one have to do in order to maintain strength or at least make some small strength gains? What do some of the best coaches and athletes think about this concept? Catch the full episode on Spotify and YouTube on 1st September 2025.

In this episode of Barbell Machas, your Malaysian machas break down the top 10 supplements every HYROX athlete should know about. We cut through the noise and get straight to what actually works — from building endurance and strength to optimizing recovery — so you can step onto the race floor with confidence. Whether you’re chasing a podium or just aiming for your personal best, this is your go-to guide for peak performance.

In this episode, we dive deep into the dynamic world of plyometrics – a training method designed to improve power, speed, and athletic performance. From understanding what plyometrics are to breaking down the science behind explosive movements, we cover it all. Learn how to implement plyometric exercises effectively into your training routine, whether you're an athlete looking to enhance performance or a fitness enthusiast aiming to add variety and intensity to your workouts. We also discuss key considerations for safety, progression, and tailoring plyometric training to your individual goals. Tune in for actionable tips and spicy insights into this high-energy training method!

In this episode of Barbell Machas, we dive into a rapid-fire Q&A session tackling some of the most common (and controversial) lifting topics. From perfecting your conventional deadlift setup to the debate on squat shoes vs. running shoes, we’ve got you covered. We’ll also explore why bar pads for squats might not be the best idea, our top 5 supplements (beyond whey), and how to manage shoulder pain from bench pressing. Plus, we discuss the great belt debate—10mm vs. 13mm—and how to avoid fainting after heavy lifts. Tune in for our take on these hot topics with a side of spicy science!

This week, we're stepping out of our usual routine to talk about something unexpected: running. Yes, we know many of you might be surprised, but your machas do their cardio too! In this episode, we’re diving into the concept of the "Runner's High"—what it really is and what’s happening in your body when you experience it.

In this week’s episode, we delve into cutting-edge research to unravel the true impact of exercise selection on muscle growth. Ever wondered why bodybuilders often use multiple exercises for the same muscle group? Is it just to keep things interesting, or is there a method to the madness? We’ll break down the science behind strategic exercise variation, revealing how the right choices can take your gains to the next level. Grab your notepads, because this episode is packed with insights that could revolutionize your training approach. Don't miss it!

This week, we have a fantastic treat for all our listeners! We're thrilled to welcome the incredible Jonathan Wong to the podcast. Jonathan is not only a successful Masters 1 Powerlifter and Weightlifter, but he's also made a significant impact on both the local and international stages. His achievements are truly inspiring! Join us for an engaging conversation as Jonathan dives into his personal experiences, the hurdles he's overcome, and invaluable tips for anyone looking to excel in both powerlifting and weightlifting. Whether you're a seasoned athlete or just curious about the world of strength sports, you won't want to miss this episode. Our podcast is proudly brought to you by two of Malaysia's most accomplished fitness professionals. With their expertise and Jonathan's insights, this episode promises to be both informative and entertaining. Tune in and get ready to be inspired!

This week, the Machas presented five intriguing questions for our round table discussion: 1. How close to failure should you train for strength versus hypertrophy? 2. Will my strength decrease if I take a two-week break for vacation? How long can I stay off training before I notice changes in strength, and what can I do to prevent this? 3. Is calorie tracking necessary for fat loss? 4. How do you stay motivated to train on days when you really don’t feel like it? 5. How does the progression of volume and intensity differ for clients over 40 compared to those in their 20s? Are you more conservative? Join us as we explore these topics and share our insights. Sit back and enjoy the discussion!

This week Coach Luke and Dr Arvin discussed some bite sized topics based on questions from our listeners. - Is technical improvement in a lift considered a progressive overload? - Could you just continue lifting at the 5-10 rep range for growth? - How important is stretching in between sets and after workouts? And more. So tune in as we give our "spicy" thoughts on these topics.

Join us this week for an enlightening conversation with Ms. Adele, a distinguished Dietitian and Nutritionist, as she shares her expert insights on enhancing nutritional practices among active individuals. In this episode, Adele also delves into the nuances of tailoring dietary advice for individuals with chronic diseases and discusses the critical role of gut health in overall fitness. Don't miss out on the valuable nutritional wisdom that Adele has to offer in this informative session. Tune in to gather all the expert tips and advice.

Dive into this week’s spirited episode of "Rate Debate," where hosts Luke and Dr.Arvin explore a dynamic range of topics, debating whether they are overrated or underrated. Expect lively exchanges filled with unexpected disagreements and enlightening perspectives, but despite their differing views, the camaraderie remains intact. Join them as they traverse through various subjects, providing listeners with thoughtful insights and plenty of laughs. Whether you’re tuning in on YouTube or Spotify, you’re in for a treat as these two friends tackle controversy with charm and leave the virtual table still in great spirits. Don’t miss out on this engaging discussion—perfect for anyone who loves a good debate mixed with humor and friendship

Join us this week as we sit down with nutritionist Ms. Zhiling (@zhiling_nutrition), who brings her expertise to the forefront in tackling the myths and misconceptions surrounding nutrition. We dive into the challenges she faces in her profession, particularly when offering tailored advice to her diverse clientele and engaging with her followers on social media. Throughout our conversation, we address the common yet persistent myths that pervade the field of nutrition, providing clarity and debunking falsehoods. Tune in to gain valuable insights from an expert's perspective and to understand the science behind nutrition

We dive into the benefits of heat therapy for both rehabilitation and enhancing performance. We'll question the traditional use of ice in hypertrophy and consider whether heat can actually be beneficial. Join us as we unpack the potential advantages of heat therapy in the realms of recovery and performance improvement. Tune in to uncover the heat on this hot topic!

Dive into the world of nutrition with Coach Luke Lango in the first episode of our comprehensive four-part podcast series. This episode focuses on the essential topic of energy needs, guiding listeners through the Nutritional Hierarchy of Importance, the impact of calories on muscle gain, and the significance of tracking Total Daily Energy Expenditure (TDEE) for achieving health goals. Coach Lango demystifies finding maintenance calories, the importance of accounting for Non-Exercise Activity Thermogenesis (NEAT) and cardio, and adjusting caloric intake for massing or fat loss. This foundational episode sets the stage for deeper dives into proteins, fats, and carbs in future episodes, emphasizing informed decision-making in nutrition for optimal health and well-being.

In this week’s enlightening episode, we delve into a crucial yet often overlooked aspect of coaching: the fine line between guidance and overcoaching. The journey of a coach is fraught with the challenge of optimizing performance while fostering growth, yet there exists a subtle barrier where well-intentioned instruction can transform into a hindrance, stalling progress and dampening performance. Through expert insights and real-world examples, we explore the nuances of overcoaching—identifying its signs, understanding its consequences, and uncovering strategies to avoid its pitfalls. Join us as we embark on a path to becoming more effective and empathetic coaches, learning how to empower rather than overpower, ensuring that our coaching methods inspire confidence and facilitate breakthroughs. Tune in to "The Fine Line: Navigating the Pitfalls of Overcoaching" and elevate your coaching game to new heights.

The recap for last year won't be complete without discussing the Asia Classic Powerlifting Championship 2023. This was the first Asian powerlifting championship that Malaysia has hosted and the good doctor was the Chief Medical Officer for the Event and Malaysia. He shares his experience as the Exco of Malaysia Association for Powerlifting and how this event turned to be triumphant.

Happy New Year, folks! Let's dive into 2024 with some exciting stories. In this episode, we're chatting with Coach Luke, fresh from his stellar performance in the Philippines' Open and Classic Bodybuilding competition. Tune in to hear all about his journey, experiences, and the hard work behind his recent success. Don't miss out on this inspiring start to the new year!"