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SPC Performance Lab

@spc.performance.lab

3K

followers

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following

Non commercial strength and powerlifting gym
24/7 access
Strength & physique coaching
Fitness Passport
Free trials
U8/58 Box Rd, Taren Point NSW 2229

POSTS STORIES REELS TAGGED

Commercial gyms suit some people. For others, they’re just not quite their vibe.

Some people want something a little more personal: familiar faces, deeper conversations, proper strength equipment, and people who feel a little more on their wavelength.

If that sounds about right, SPC Performance Lab might be for you.

Come try us free for seven days and see if it feels like your kind of gym.

24/7 access. No bank details. No lock-in.

Free trial link in bio taken in SPC Performance Lab by @spc.performance.lab

27

5

2 months ago

💪 Want to know how to design training programs to maximise muscle growth and improve your physique?

🚨 Rather than spending years reading through exercise science literature, trying to interpret papers, figuring out how to apply this information in the real world and trial and error program design, I’ve done it all for you in this free guide.

🤓 It covers all the essential information you’ll need to create training programs based on exercise science literature, 8 years of university study and 10+ years of coaching experience.

📖 The guide is COMPLETELY FREE – No email required

🔗 Click the link in the IG bio to read the guide

OR

Visit the SPC Performance Lab Website > click “Free Advice” then “Free Guides” at the top of the page.

❓If you have any questions, leave a comment

😎 Share it with your friends

👉 Save to read later – It’s approx. 40 pages long

Enjoy. taken in SPC Performance Lab by @spc.performance.lab

36

3

2 years ago

Need a new place to train that isn’t a commercial gym?

No crowds. No egos. No contracts

Comp-grade strength equipment + all the machines you actually need

And the best part?

Genuinely friendly people (who actually say hello) and a real community vibe.

A quiet 24/7 gym where you can train, progress, and feel welcome

👉 Free 7-Day Trial — link in bio

Fitness Passport Accepted - No Fob key fee. taken in SPC Performance Lab by @spc.performance.lab

56

3

a year ago

What’s the best part of training at a smaller independent-type gym? There’s a gym cat.

7-Day Free Trials Available – Link in bio or Google SPC Performance Lab

Fitness Passport Members Welcomed

#SPCPerformanceLab #TarenPointGym #SutherlandShireGym #Caringbah #GymCat by @spc.performance.lab

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21 hours ago

Carbohydrate can raise insulin, but that does not mean it blocks body-fat loss. Insulin rises and falls across the day as food is eaten, absorbed and used.

The relevant outcome is the net change in fat stores over time. Controlled studies show that lower insulin and higher fat oxidation do not automatically produce greater loss of stored body fat from matched calories.

This is why judging a diet by one meal or one hormone response can be misleading. The full article explains the distinction in more detail: https://www.spcperformancelab.com.au/training-nutrition-advice/best-diet-for-fat-loss/

References

DOI: 10.1053/j.gastro.2017.01.052
DOI: 10.1016/j.cmet.2015.07.021
DOI: 10.3945/ajcn.116.133561
DOI: 10.1038/s41430-019-0534-6
DOI: 10.1007/s00394-018-1813-z by @spc.performance.lab

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4 days ago

Whether you’re just getting into lifting or you’re an experienced lifter or competitive powerlifter, you’re welcome at SPC.

The gym isn’t intimidating if you’re new; help is available if you need it. At the same time, we have competition-grade powerlifting equipment for more advanced lifters and competitors.

Regardless of how experienced anyone is, everyone here is genuinely nice people, and you’ll feel welcomed 👍

7 Day free trials available – Link in bio or Google SPC Performance Lab

Fitness Passport Members Welcomed

#SPCPerformanceLab #TarenPointGym #SutherlandShireGym #Caringbah #StrengthTraining by @spc.performance.lab

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7 days ago

Keto, fasting, low-fat and Mediterranean-style eating can all produce body-fat loss. None has shown a large, dependable advantage when calories and protein are genuinely comparable.

That does not make diet choice irrelevant. Different structures can change hunger, food decisions, training fuel and how consistently someone controls their intake.

The useful question is not which label sounds most effective. It is which eating structure creates the required deficit and remains realistic enough to follow. Read the full article: https://www.spcperformancelab.com.au/training-nutrition-advice/best-diet-for-fat-loss/

References

DOI: 10.1053/j.gastro.2017.01.052
DOI: 10.1001/jama.2018.0245
DOI: 10.1001/jama.2014.10397
DOI: 10.1136/bmj.m696
DOI: 10.1016/j.advnut.2023.10.003
DOI: 10.1002/14651858.CD015610.pub2
DOI: 10.1093/advances/nmz106
DOI: 10.1136/bmjsem-2024-002363
DOI: 10.3390/nu14040856
https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/fats-total-fat-fatty-acids by @spc.performance.lab

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10 days ago

This one doesn’t really need a caption. What you see in the video is basically the environment of the gym

• Dylan Djing/procrastinating
• Hanando being Bulgarian
• Jack looking thic

7 Day free trials available – Google SPC Performance Lab for details.

Fitness Passport Members Welcomed

#SPCPerformanceLab #TarenPointGym #SutherlandShireGym #Caringbah #GymCommunity by @spc.performance.lab

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13 days ago

A muscle-gain phase probably does not require finding one mathematically perfect calorie target and following it indefinitely.

Estimate maintenance, choose an appropriate starting intake, keep protein adequate, and monitor several indicators over time.

If bodyweight, waist measurements, performance and recovery suggest the plan needs adjusting, make a modest change and reassess.

The observed response is ultimately more useful than pretending the starting calculation was perfectly accurate.

References

DOI: 10.1519/SSC.0000000000000986
DOI: 10.1186/s40798-023-00651-y
DOI: 10.3389/fnut.2019.00131
DOI: 10.1136/bjsports-2017-097608
DOI: 10.1002/jcsm.12922
DOI: 10.1093/nutrit/nuaa104
DOI: 10.1123/ijsnem.2017-0389
DOI: 10.1080/15502783.2023.2236053 taken in SPC Performance Lab by @spc.performance.lab

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1

16 days ago

Keeping membership numbers capped means the gym doesn't get packed during the normal busy times.

#SPCPerformanceLab #TarenPointGym #SutherlandShireGym by @spc.performance.lab

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0

19 days ago

A new August 2026 preprint estimated a central energy cost of about 3,481 calories for building 1 kg of wet skeletal muscle. That is an estimate of the total energy involved, not the calorie surplus every person needs to eat.[1]

About 1,355 calories are retained in the new muscle, while roughly 2,126 are expended while building, depositing and maintaining the tissue and processing the extra food. In the paper's 84-day example, about 41 calories per day enter as additional food-energy equivalent, around 25 are expended and about 16 remain stored in the muscle.[1]

That energy can come from extra food, existing body stores or both. A lean person building quickly may need more supplied by food. Someone with meaningful body-fat stores may supply more internally. Advanced lifters normally add tissue more slowly, so their daily tissue-building demand is generally smaller.[1–4]

This is a preprint and a model, not a direct adult measurement or a diet prescription. It does not prove that a 500-calorie surplus is never useful, but muscle construction alone does not justify prescribing one automatically. Start from the person's training age, body composition and current intake, then adjust from several weeks of real progress.[1–5]

References

DOI: 10.64898/2026.08.17.745156
DOI: 10.3389/fnut.2019.00131
DOI: 10.1186/s40798-023-00651-y
DOI: 10.1519/SSC.0000000000000986
DOI: 10.1126/science.283.5399.212

#SPCPerformanceLab #TarenPointGym #StrengthTraining #MuscleGain taken in SPC Performance Lab by @spc.performance.lab

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1

22 days ago

Change gyms without paying for two memberships

Want to move to SPC, but still have a notice period to serve at your current gym?

Start with our 7-day free trial. See whether you like the equipment, the environment and training here before deciding to cancel your current membership.

If you decide to join, give your current gym notice, then let us know when your membership finishes. A cancellation email, a screenshot showing the notice period, or a quick conversation with us is fine.

We’ll set up your SPC membership, with your first payment scheduled for after your current membership ends. You can train here free during that notice period, for up to one month.

And if you change your mind? That’s fine. Let us know before your first payment is due and we’ll cancel it. You won’t have to pay back the free training period.

We cap membership numbers to keep the gym from getting too crowded, so this offer is available while we have room.

Get in touch to arrange your 7-day free trial. Try it first, then decide. by @spc.performance.lab

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22 days ago