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Under the Barbell, Over the Bullsh!t
Welcome to Under the Barbell, Over the Bullsh!t -- the podcast where 2 coaches, Sophia and Kristin, cut through the noise of the fitness world and empower women to live for more than a before-and-after photo.
If you feel like you're hopping from diet to diet like it's your full-time job, or have ever thought to yourself:
"There's so much conflicting information out there, I just don't know where to start."
"I've always been taught to just eat less and move more, but it's not working."
"I'm over diet culture but still want to get strong."
"I just want answers about fitness and nutrition without the gimmicks"
"I want to focus on what my body can do, not just how it looks."
"I'm sick of the scale dictating my mood."
This isn’t your average health podcast. If you're ready for strong opinions, simple sh!t that actually works, and zero shame — pull up a seat, grab your coffee (or your pre-workout) and hit play.
Your new anti-diet culture BFF's have arrived.
Under the Barbell, Over the Bullsh!t
20: Are High Reps Better For Women?
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In this episode, Kristin and Sophia explore the myths and truths about muscle building, "toning", and effective rep range training strategies for women. They discuss how perceptions differ from science, the importance of rep ranges, progressive overload, and how to optimize workouts for long-term results.
Key Topics
- Myths about women and muscle
- The impact of marketing on fitness perceptions
- How to effectively build muscle and tone
- Myth of toning and bulking
- Optimal rep ranges for muscle growth
- Progressive overload and volume
- Body perception and self-criticism
- Training phases and changing stimuli
Chapters
07:15
Struggles with Evening Routines
17:00
Breaking Bad Habits and Hustle Culture
21:19
Hot Takes and Upcoming Competitions
21:56
Training Updates and Injury Management
25:42
Workout Duration and Focus
34:00
Marketing Myths in Fitness
39:29
Understanding Muscle Tone and Training
45:01
Understanding Muscle Building Myths
47:41
Perception of Body Image and Bulkiness
50:16
The Science of Toning vs. Bulking
54:01
Debunking Common Fitness Myths
58:01
The Importance of Phases in Training
01:00:58
Rep Ranges and Muscle Building
01:06:27
The Role of Adaptation in Fitness
01:10:49
Understanding Muscle Adaptation and Strength Training
01:13:02
The Importance of Rep Ranges in Strength Training
01:14:22
Workout Structure: Compound vs. Isolation Movements
01:17:12
Managing Expectations in Fitness Goals
01:19:17
Maintaining Muscle During Life Changes
01:22:19
Humor in Fitness: The Menopause Calendar Idea
01:25:12
Exploring New Training Modalities
Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!
- Instagram: https://www.instagram.com/ubobpod
- Facebook: https://www.facebook.com/ubobpod
- TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
- YouTube: https://www.youtube.com/@ubobpod
- Merch store: https://ubob-podcast.printify.me/
- Sal's book on exercise science - https://www.amazon.com/sal-exercise-science
Email us at ubobpod@gmail.com with feedback, questions, topic ideas!
Your Anti-Diet Culture BFFs,
Sophia & Kristin