Choose Hard with Cody McBroom

Latest Episodes:

687 - How Long Should You Be Resting Between Sets? (Research Review w/ Dr. Brandon Roberts) Dec 15, 2021

Show notes

Today’s episode dives into what science says about one of the most common training questions we get as coaches… How long should you rest between sets?

Generally speaking, short rest periods reduce the amount of reps you can do in subsequent sets. Longer rests 3 are better for developing strength and when you're training at high intensities to failure. For hypertrophy, you are free to choose your rest interval. You can choose shorter rests, but you have to account for things like:

Study 1: Shorter rest intervals resulted in greater reductions in the number of repetitions completed and higher RPE scores for all exercises - Senna et al., 2011 - compared 1, 3, and 5 minute rest intervals and found that shorter rest intervals reduced total # of reps.

Study 2: A meta-analysis - Grgic 2017 - found that rest intervals > 60 seconds resulted in almost double the hypertrophy of < 60 seconds. However, there weren’t a lot of studies so we have to take that with a grain of salt.

Study 3: Short rest intervals might work better for single joint exercises. - Fink 2016 - found that shorter rest intervals in untrained people caused double the hypertrophy. Caveat is they may not have known how to train hard.

Other Discussion points:

Training to failure & rest
Intensity & rest?
Should we pick based on our own preference? Studies suggest maybe

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

686 - How To Keep The Weight Off (Common Traits For Sustainable Fat Loss) Dec 13, 2021

Show notes

Today Cody dives into a short list of 6 key factors and traits that help successful dieters keep the weight off after they finish their diets. In fact, these are not just hypothetical traits... They're BACKED BY SCIENCE. Literally, you can see the research cited below in this podcast description.

This podcast breaks down how to lose weight in a sustainable manner and how to sustain that weight loss long term, while giving you the exact action steps required to see these sustainable results, too.

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Shownotes:

Cognitive Restraint in Some Form
Self-Monitoring (Bodyweight, Measuring Food, etc.)
Regular Exercise
Structured Programs
Ability to Focus on Long-Term Goals
Social Support (Groups, Family, Compliments on Your Efforts, etc.)
MISC.
1. Eat low-cal voluminous foods
2. Eat a high protein diet
3. Consume plenty fiber
4. Drink lots of water
5. Less snacks, more meals/feedings
6. Self value towards body
7. Healthy sleep patterns
8. Higher level of emotional intelligence

References:

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685 - Q&A: Vertical Diet, TCM Internship, Progressive Overload, And More… Dec 10, 2021

Show notes

APPLY TO JOIN TCM TEAM HERE

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

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----

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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Timestamps:

3:44 - Can you please explain what is included in your nutrition program? What does the program cover?

9:05 - Thoughts on the vertical diet?

15:35 - What's your opinion on genetic testing for nutrition / health / ancestors a/etc.? (I.e. 23andme.) Which markers would be good to know if you'll do these tests without a pre-defined "package"

23:10 - For hypertrophy, can one do more sets of lower reps to make up for the stimulus provided by higher rep sets? For example, squats 5x3 vs. 3x5, can the extra volume in the 3-rep-set make up for the inadequate tension compared to the 5-rep-set?

30:15 - When you trained clients in person, would you write their workouts for days they trained on their own? If so, was it included in the base rate or extra?

33:10 - Would doing 10 minutes of HIIT cardio every day affect muscle growth when strength training 4 days a week?

35:50 - How does progressive overload work? Isn't there a point where you just can’t add more weight? What then?

38:05 - What are the requirements for coaches that you hire?

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684 - What’s Better, Full or Partial Range of Motion? (Research Review With Dr. Brandon Roberts) Dec 08, 2021

Show notes

How should we be training, to optimize results? Specifically hypertrophy (muscle growth) results? Should we ALWAYS use a full range of motion? Or can we use partial ranges as well, in some context? The answer goes both ways, but definitely leans heavily on the full ROM side of things - which is what we dive into today; a study on full vs. partial ROM.

Example 1 + Study: if increasing the ROM causes a deloading of the muscle then using a shorter ROM may be more beneficial. Skullcrushers (supine lying tricep extension) - Goto et al., 2019 found that partial ROM caused about 20% more hypertrophy in the triceps.

Example 2 + Study: if increasing the ROM results in more loading in the stretched position. Leg extensions - McMahon 2014 - full ROM resulted in 22% more hypertrophy compared to half ROM. Biceps curls - Pinto 2012 - full ROM resulted in ~5% more hypertrophy than partial ROM.

Meta-analysis: A recent meta-analysis from Pallares et al. that examined 16 published studies reported that “full range of motion” resistance training over multiple weeks tended to result in more muscle growth and strength improvement in the lower limbs compared to partial range of motion training.

Muscle Strength: People tend to gain the most strength in the range of motion they consistently train in which is underpinned by the principle of training specificity.

Summary: At present, the consensus of the research that has compared muscle growth outcomes between training at long muscle lengths versus short muscle lengths indicates training at long muscle lengths is superior for hypertrophy. When in doubt, use full ROM. If decreasing the ROM means you end up missing out on loading while the muscle is stretched, then you're going to impair your gains. But if decreasing the ROM means keeping the muscle in more constant tension and not having it unloaded for parts of the ROM, then you may improve your gains.

Other Discussion points:

Is it better to train in a ROM that is appropriate for your joints rather than try to force ROM too much, and end up having to take significant time off due to injury?
Can we use site-specific hypertrophy by manipulating ROM? Is that useful?

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

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Check Out Free Guides and E-Books HERE

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Top 4 Episodes:

Ep. 683 - Joel Jamieson: World’s Top Conditioning Expert Dec 06, 2021

Show notes

Joel is the creator of The Morpheus Training App, BioForce Conditioning Certificate, and Coach to many of the worlds greatest UFC and MMA fighters. He is considered a conditioning expert and is easily known as the top conditioning coach/educator in the entire world.

Today, Joel and Cody have a conversation that could be considered “conditioning 101”… they start with the basics and carry on into the various topics of aerobic conditioning. Benefits, purposes, protocols, programming tips, training tools, and so much more!

THINGS MENTION:

- Morpheus

- BioForce Conditioning Certificate

- Joel’s Instagram

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Timestamps:

3:10 - Why Joel got interested in conditioning

7:45 - What is most important about conditioning?

13:40 - What to tell people when they don’t want to do with conditioning?

20:05 - Aerobic vs Anaerobic vs A-lactic

24:35 - Concurrent Training With Athletes

32:20 - Best way to implement conditioning for the average person.

42:05 - Maintenance level of conditioning

47:05 - Joels app and books that explains more about conditioning

1:00:28 - All about Morpheus

1:04:15 - Where you can find Joel and all of his content

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: bit.ly/Coaching-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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Ep. 682 - Q&A: Dynamic Warm Up, Dairy In Diet, Mentorships, And More… Dec 03, 2021

Show notes

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Timestamps:

1:05 - How do you feel about dairy in my diet, as a 49 year old near menopause? Hormones are a bit crazy.

5:40 - For nutrition, do you work with people aiming to transition from counting macros to intuitive eating?

11:30 - I’m trying to lose body fat and I currently am going to the gym 5 days a week… Do I really have to do abs?

18:10 - What should you do to warm up before you lift? (Watch Dynamic Warm Up Video HERE)

26:15 - Do you think someone should only do Crossfit? Or do bodybuilding too?

31:35 - Do you still offer mentorships?

33:35 - How do you approach lower body strength training when you have a long term hip injury that prevents squatting, lunging & unilateral movements? My Dr says to delay hip replacement to avoid those movements and stick to deadlift & hip thrusts but your podcast this week said deadlift won't build by glutes in hypertrophy. Rather than what I can't do, what CAN I do? How do you coach clients who don't just have short-term injuries?

38:00 - I have a client that’s had gastric band surgery so she literally can’t consume more than 700 calories a day, as she can’t fit any more food in her stomach. She’s lost over 60LBS and has another 30 to go1) Have you ever had a client who’s gone through this surgery? Is there some severe metabolic and hormonal adaptations that cannot be improved, as a reverse diet isn’t possible given the size of her stomach.

45:30 - How would you program a muscle building routine for someone who consistently gets 20-25k steps a day due to their job? They work 4-5 hours a day loading UPS trucks and rack up that many steps 5 days a week. As a female their goal is to build muscle but have been plateaued for quite awhile now.

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: bit.ly/Coaching-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

Ep. 681 - Are Carbohydrates and Insulin Causing Obesity? Dec 01, 2021

Show notes

This is a common myth that we’re going to completely rip apart, today! Listen in on this research review to better understand the role of insulin, what actually causes obesity, and why you can't blindly take advice in the fitness and nutrition industry.

Background: The carbohydrate insulin model (CIM) states that increasing fat deposition in the body—resulting from the hormonal responses to a high-glycemic-load diet—drives positive energy balance.

Said differently, Diets with a high proportion of carbohydrate elevate insulin secretion and thereby suppress the release of fatty acids from adipose tissue into the circulation and direct circulating fat toward adipose storage and away from oxidation. This altered fuel availability is theorized to lead to a state of cellular ‘internal starvation’ leading to adaptive decreases in energy expenditure and increased hunger.

Concept: High glycemic load (GL) foods (e.g., high carbs) raise insulin, suppress glucagon, and elicit glucose-dependent insulinotropic polypeptide (GIP) response. This cascade drives glucose into muscle/liver/fat cells for about an hour. At about 3 hours post-meal glucose rapidly decreases to (theoretically) lower than pre-meal state which tells the brain “I need food” and induces a hormone response increasing the drive to eat(ghrelin, etc).

The carbohydrate-insulin model suggests that endocrine dysregulation of adipose tissue is the primary driver of positive energy balance.

Overlap: Both theories suggest that changes in food quality drive weight gain. However, according to the CIM, hormonal and metabolic responses to the source of dietary calories, not merely calorie content, lie upstream in the mechanistic pathway. In the Energy Balance Model (EBM) all calories are metabolically equivalent.

Other Discussion points:

How does our environment play a role in how we act?

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: bit.ly/Coaching-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

Ep. 680 - How To Live A Tailored Life (Mindset To Create & Sustain Success) Nov 29, 2021

Show notes

This episode will provide you with exactly what the title suggests... the tools, strategies, and mental shifts needed in order to completely transform your body, your career, your relationships, and your life. ANYTHING in life worth accomplishing can be accomplished if you step into it with a growth mindset and in this episode, we teach you just that - while also showing you what it takes to sustain those changes for life.

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: bit.ly/Coaching-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

----

You can get access to ALL of our content in one place, now:

www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

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Ep. 679 - Q&A: Favorite Thanksgiving Side Dish, Changing Up Macros, 3-Day Split Structure, And More… Nov 26, 2021

Show notes

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Timestamps:

2:55 - Favorite thanksgiving side dish

4:50 - Why did you get a bulldog

6:10 - Minimum amount of time to bulk?

10:30 - Is RDL compound lift?

14:30 - What journal do you recommend for first timers? (5-Minute Journal HERE , Self Journal HERE and Monk Manual HERE)

15:45 - What Certs should I take or seminars to watch to educate myself?

19:55 - Doing 30 min walk before workout effect workout? (Dynamic Warmup Video HERE)

23:00 - How often do you change up the macros on clients?

26:30 - Thoughts on people doing Pilates to burn calories for their watch

32:05 - When starting a reverse, is there a general # of grams of macros you increase in carbs or fat? (Link to the Reverse Diet FAQ Podcast Episode)

35:25 - Benefits of box in wide leg squat.

39:05 - How to structure a three day split.

3:20 - How to get back into working out after being sick.

46:20 - What was your first tattoo?

48:30 - Favorite Workout clothes?

50:15 - How do you calculate your own personal macros?

52:00 - Does Ibuprofen affect gains? (Research Review Mentioned)

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: bit.ly/Coaching-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

Ep. 678 - Does Your Metabolism Change As You Age? Nov 24, 2021

Show notes

Everyone tends to believe that your metabolism slows down as you age and therefore stops you from being able to get leaner or lose weight… So, is this actually true? Does research truly support this?

Yes, it does - but only on the extreme ends (young/old). And today, we dive into this question and a recent study that comes from the Pontzer study in Science - listen in for details and read below for more information on the specific study we’re reviewing.

Study Design: Data was taken from the IAEA Doubly Labelled Water Database in April of 2020. At this time the database had 6,742 measurements of TDEE, fat free mass, fat mass, sex, and age. The authors investigated the effects of age, body composition, and sex on TDEE and its components, using a large (n = 6,421; 64% female), geographically and economical diverse (29 countries) database of doubly labelled water measurements for subjects up to 95 years old, calculating total expenditure from isotopic measurements using a single equation.

Analysis: The authors used segmented regression after their initial analysis, which identified four distinct phases over the life span: neonates (0-1y), juveniles (1-20y), adults (20-60y), and older adults (60-95y).

Application: Total expenditure rises in childhood, is stable through adulthood (20-60y), and declines in older adults. This study provides very good evidence that fat free mass accounts for a very large portion of our TDEE (83%). Yet, this has been known for quite some time, so it isn’t anything new. However, the novel aspect of the study—and the reason it’s in the journal Science—is that this is the first study to demonstrate that metabolism declines after age ~60, independent of fat free mass. This study provides evidence that the reason people gain weight is not due to their metabolism “slowing down” as you may commonly hear.

Limitations: this was a cross sectional study so to really know we would have to track people across their lifespan rather than use a cross-sectional approach.

Other Discussion points:

Life changes over time (movement, exercise, eating habits)

Harder to break habits or develop new ones as we age
Weightology link

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- Black Friday Coaching Sale

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

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As Featured on: Huffington Post, Bodybuilding.com, The

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