Choose Hard with Cody McBroom

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Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,

Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and

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726 - Breaking Mental Barriers, Turkesterone Legitimacy, and When To Stop Reverse Dieting. Mar 07, 2022

Show notes

Another versatile podcast covering multiple topics! First we dive into how to break your own mental blocks and barriers in the gym, so that you can get past plateaus that are hindering your progress. Then we dive into reverse dieting, specifically discussing how to know when you're actually done or if you should continue pushing further along. Finally, we finish with some supplement talk! We break down turkesterone and Cody shares his opinion of whether or not the supplement claims are accurate and legit, or just purely marketed bullshit. Then he shares his entire 1st Phorm Supplement stack and which of them is the one supplement he cannot live without.

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Timestamps:

1:45 - How do you factor in the MENTAL side of things when it comes to strength in your actual 1RM? For some context, I’m a female who has a max 255 squat, 285 deadlift, & 155 bench & I know that i am PHYSICALLY strong enough to do more weight (my PRs are only 7-9 RPE), but every time I go for a new 1RM, I have this mental block and can’t seem to do it. Any suggestions on how to get past this and/or accurately estimate my actual 1RM? Thanks so much!

13:05 - I have been following your podcast for a little while and have been inspired to start a reverse diet. I have been eating 1300 calories for 2 years and strength training without proper knowledge of how to properly fuel for performance or physique goal. I have been reverse dieting since November until now. I have reached 2050 calories with 150p, 260c, and 40f. Im not sure when to stop my reverse diet, I have gained 6 pounds through out the process. I feel great, my overall physique is better and my training performance has significantly increased. Should I continue to increase calories or go into a maintenance phase? Im afraid if I continue I will gain unwanted excess body fat, but I also want to see what strength levels I can reach, HELP!

19:10 - Thoughts on turkesterone as a natural supplement- efficacy and ethics in competitive natural bodybuilding (it’s not banned yet, but is on the WADA watch list) Seems harmless (with some potential cardiac and liver protective benefits) but like there’s not a lot of empirical research to support claims is crazy strength of muscle gains.

23:10 - 1st Phorm product you can’t live without

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How We Coach: Client Case Study Article

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725 - Best Ab Exercises, Seed Cycling Pseudoscience, and High Altitude Training Mar 04, 2022

Show notes

This is a fun Q&A, as we take you all over the place with the questions! From menstrual cycles and seed cycling all the way to ab development and high altitude training. We even through in some personal banter about alcohol, comedians, and other unrelated, but pretty entertaining, topics.

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Timestamps:

4:40 - Best Ab exercises for getting more definition

6:45 - Any info you have in regards to altering workout routines or nutrition around menstrual cycle

26:35 - Alcohol is my question lol why does it have to have so many fucking calories. I just wanna enjoy it without guilt

29:65 - I'm from Colorado and have lived in Montana for a lot of my life. I noticed when I've lived in cities closer to sea level (Seattle, Minneapolis), my weight goes up quite a bit and I have a hard time maintaining my previous weight. When I visit my hometown, in about a weeks time, my weight drops back down to what it was previously. Do you think altitude effects your basal metabolic rate? Do I need less calories at lower altitudes?

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How We Coach: Client Case Study Article

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Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,

Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and

More…

724 - RPE/RIR vs. Percentage and Velocity Based Training Mar 03, 2022

Show notes

There are three popular forms of training: RPE-RIR, VBT, and PBT. Of those, the oldest by far is PBT. VBT and RPE-RIR are forms of autoregulation, which means they are adaptable for each day of training.

PBT entails completing a 1RM or estimated 1RM, then following a program that (usually) progresses upward in the % of 1RM across a training cycle. For example, you may do 3x12-15 @ 70% 1RM, 3x8-12 @ 80% 1RM, and then 3x2-4 at 90% 1RM each week, respectively. If you had a bad day during the pre-test 1RM or accumulated too much fatigue during testing, loading based on percentage 1RM could lead to an inappropriate stimulus during training (Zourdos et al., 2016). Furthermore, the number of repetitions which can be performed at the same percentage of 1RM can differ substantially between athletes based on genetic differences and training background (Richens and Cleather, 2014). Lastly, as maximal strength has been shown to fluctuate daily due to fatigue, and significantly increase due to continuous training, the method of prescribing relative load on potentially obsolete 1-RMs has been questioned. The one major benefit of PBT is it generally pushes you to hit your numbers, which can be motivating, especially for strength athletes.

RPE-RIR uses a number between 1-10 to prescribe repetitions remaining in a set. For example, an RPE-RIR of 8 would mean you have two reps left before failure. Research has reported that most people can estimate RIR accurately (within ~1 repetition) during the leg and chest press exercises when sets are performed within 0–3 repetitions from failure (Hackett et al., 2017). RIR-based RPE have also been strongly and inversely correlated with velocity for both the squat (r = −0.87, p < 0.001) and bench press (r = −0.79, p < 0.001; Helms et al., 2017b), the idea being that as movement velocity decreases with higher intensities, reported RPE increases (RIR decreases).

VBT is a program regulated based on the movement speed during the training. This training program relies on a device to detect bar speed. Different training purposes require various speeds. For example, a speed below 0.5 m/s is considered effective to develop maximum strength. During the training, if the movement speed exceeds the speed range, the load will be increased; otherwise, the load will be reduced or the training will be terminated. You can use VBT to stop a set by indicating a percentage of velocity loss. Another example: once your velocity decreases by ~20% from the first rep of your first set you call it quits for the exercise that day.

VBT vs PBT

Recent research has shown that the use of VBT within a resistance trained population had similar adaptations in 1RM for back squat, bench press, and overhead press, compared to traditional PBT. The VBT had two advantages in this comparison: they completed less overall volume and also improved vertical jump height more than the PBT group, which could be a result of the lower overall volume.

VBT vs RPE-RIR

These two have not been compared much, but a recent study indicated that both methods cause positive adaptations in participant strength and power qualities. However, the extent of this improvement differed according to the method used with objective autoregulation, making use of movement velocity for feedback, resulting in larger and more certain improvements in strength and power tests than subjective autoregulation.

RPE-RIR vs

723 - Body-Fat Spot Reduction, Low-Carb Diet Issues, and More... Mar 01, 2022

Show notes

In this podcast you're going to learn the TRUTH about body fat spot reduction; when it's potentially possible, but also how much value to place on the evidence at hand. Then we'll dive into fat loss timelines and teach you the process of someone losing 50lbs or more. Finally we'll wrap up with a deep dive into sleep issues and the problems low-carb diets may bring certain people.

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Timestamps:

12:25 - Carrying more fat on lower body than I want. Upper body meanwhile is extremely lean. I do not wish to lose any more weight. How do I lean my legs out more without dropping more weight? Advice?

21:05 - How long should someone 50 lbs overweight be in a calorie deficit?

30:20 - I keep waking up in the middle of the night and I can't go back to sleep! It's driving me absolutely insane and I can't function or think and I end up just snacking in the middle of the night even though I’m not physically hungry. I've been low carb for many years now and it's worked wonders for me and never posed a sleep issue until the pandemic started. I've tried all the biohacks and supplements, but nothing works! I'm losing my sanity and packing on the pounds like crazy and it's so discouraging and I feel yucky. I've gained 30lbs in 2 years. Help me?!

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How We Coach: Client Case Study Article

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Social Links:

Facebook - https://www.facebook.com/tailoredcoachingmethod 

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Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,

Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and

More…

722 - How To Avoid Metabolic Adaptation While Dieting and Losing Weight Feb 28, 2022

Show notes

In this podcast, Cody revisits one of the most popular topics in the nutrition industry AND one that's been asked about to us more than any one topic... Metabolic Adaptation. Now, Reverse Dieting is up there too -- however, you rarely can talk about one without mentioning the other. But in this episode you're going to get Cody's updated thoughts on Metabolic Adaptation, as well as a better understanding of what it truly is, if it's as harmful as many think it to be, what the causes of it are, and ultimately how to avoid, or manage it better, during a diet.

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Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

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Timestamps:

2:45 - Defining what metabolic adaptation actually is

6:35 - Listing the main factors that cause metabolic adaptation

12:15 - The physiological components affected by metabolic adaptation

16:40 - How far into a diet does metabolic adaptation starts to occur

22:35 - The steps to avoiding metabolic adaptation during a diet

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How We Coach: Client Case Study Article

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Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,

Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and

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721 - How To Simplify Meals, Top Exercises Per Body Part, and More… Feb 25, 2022

Show notes

If you follow foodies or fitness influencers on Instagram, you’ve probably experienced some overwhelm… so how do you reduce that and stop complicating your meals to simplify your diet see serious success?

In this podcast, Cody teaches you the mindset and actual strategies behind accomplishing just that!

Then dives into his top 3 exercise for shoulder, back, quad, and glute development! And finally, finishes with some cardio talk (what kind, when to do it, and how much to do).

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To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

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Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

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Timestamps:

1:05 - What would you say to someone who is feeling overwhelmed by food and all the recipes etc being shared on social media? (Which in turn is making planning their meals twice as hard) ... What 'back to basic' principles/advice would you give?

12:15 - Would love to hear your 3 FAVORITE exercises to grow/build your: Shoulders, back, quads and glutes.

27:15 - How much cardio (low or high intensity) should I be doing if I want to lose fat/inches?

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How We Coach: Client Case Study Article

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https://sci-fit.net/overtraining-underperformance/

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Email – info@tailoredcoachingmethod.com

Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and More…

720 - How Do I Know If I’m Overtraining Or Overreaching? (Research Review w/ Dr. Brandon Roberts) Feb 24, 2022

Show notes

Overreaching is an accumulation of training and/or non-training stress resulting in short term decrements in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to a few weeks.

Non-functional overreaching is the step before overtraining and is hard to describe. Some have said that it is a short-term version of overtraining that is easier to recover from. However, there is very little research on non-functional overreaching.

Overtraining is an accumulation of training and/or non-training stress resulting in long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of maladaptation in which restoration of performance capacity may take several weeks or months.

Symptoms of overtraining:

Acute and chronic immunosuppression which leads to increased risk of illness
Mental health issues: depression, anxiety, and lowered libido
Decreased performance
Weight loss
Sleep disturbance
Higher risk of injury
Fatigue

Preventing overreaching or overtraining requires periods of training that are recovery-based or complete breaks from training. A common misperception is that [Overtraining is simply an issue about excessive training loads. For example, nutrition and life factors (e.g., calorie deficit, stress) can increase the risk of both overreaching and overtraining.

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719 - Gen-Pop Training Like Athletes, Teaching Macros, and More… Feb 22, 2022

Show notes

This podcast is going to teach you A LOT about achieving your ideal physique!

First we dive into exactly how you should be going about cardio for fat loss; whether to utilize more lifting or cardio, how to adjust your NEAT, HIIT vs. LISS, and more…

Then we talk shop about the latest program inside the tailored trainer app, The Everyday Athlete, and Cody dives deep into exactly what the program looks like, how to build the physique of an athlete, and the specific scientific methods used inside the programming itself.

Lastly we touch on teaching someone the fundamentals of a macro tracking based diet for fat loss!

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To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

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Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

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Timestamps:

6:00 - If I’m training 5 days a week (Female Physique), am I supposed to add 1 or 2 conditioning days in for cardio? I have a desk job so I barely get 5,000 steps in but I feel exhausted to do any more than 5 days of lifting. My goal is to build muscle but I also have some body fat to lose. Do you recommend lifting less & adding cardio or focusing on getting more steps in?

17:45 - When is the everyday athlete coming out on the Tailored Trainer App?

29:05 - How do you teach someone to weigh and measure their food when they first start coaching? And do they measure what they are currently eating for a period of time before you set their macros?

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How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

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Facebook - https://www.facebook.com/tailoredcoachingmethod 

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Email – info@tailoredcoachingmethod.com

Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and More…

718 - The Tailored Life Rules For Success Feb 21, 2022

Show notes

The entire TCM team got together in Arizona about a month ago and during the retreat, created a set list of core values. It has since become our code of ethics; a list of principles we LIVE by, essentially. But as we reflected on the trip and on these principles... We realized that these are some of the foundational keys to our success AND this list is exactly what separates us from the rest of the coaching industry.

We recorded a podcast on this list of core values because we believe that if you have a relentless commitment to living by them, you will not only produce MORE success and BETTER results... it will significantly increase your fulfillment in life.

Here's the list:

Expect to earn everything; handouts do not exist.
Thou shall endure the relentless pursuit and focus on the process more than the outcome itself; this is an infinite game.
You shall “Move The Dirt”... Show up, every-single-day, and make progress - be that an inch or a mile.
Expectations shall be exceeded; every action, interaction, and transaction made will be over-delivered.
Honor yourself; be unapologetically yourself.
Honor those you serve; be real, be honest, be transparent.
Details matter; how you do one thing, is how you do everything. Whether people are watching or you’re in the shadows, give your all to everything you do (big or small).
Thou shalt not be negative. Stay positive, be enthusiastic, and bring energy into every day and every situation.
Be selfish, but only to continue being selfless. One cannot become a go giver, without giving to thyself first. One cannot deeply connect, without connecting with thyself first. Invest in you, so you can invest in them.
You shall live life at your highest potential. You breathe rare air and are a rare breed. Show it, by living each day congruently with that.

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Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

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How We Coach: Client Case Study Article

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