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How To Create The Most Effective Full Body Training Program

September 2, 2019
Written by Cody McBroom

15 Min Read

Key takeaways

1

Full body training can be very enjoyable for most people, because it’s dynamic. If you have an athletic background, like to sweat, have dabbled in CrossFit, or enjoy intensity in the intuitive sense of the word (not scientific term [load], but as in your personal effort of work) - you’ll probably love full body training because it pushes you more than most styles of training, which makes sense.

2

Full body training can be a great choice for anyone looking to improve work capacity, training frequency, metabolic conditioning, calorie expenditure, and strength skill. And for some, it's just more fun! Which is still a great reason to use a full body training program.

3

This guide will teach you everything about the benefits of full body training, when it's better (or worse) than body part/half-body splits, and exactly how to create a full body training program (including sample workouts).

Full Body vs. Split Training…? Which is better?

This question has been answered by 1,000,000 different trainers in 1,000,000 different ways. It’s been a podcast topic in the fitness space, on my show as well as many others, 100,000 times. It’s been a tweet topic, Facebook status, Instagram post… the list goes on.

What’s my point with this introduction? Simple.

It’s a highly debated conversation that has been around for decades, likely since the era that first started split based training (most likely the golden bodybuilding era – 1960’s).

So I figured today, I’d not jump on the bandwagon – rather, I’ll just give you the exact blueprint to setting up the most effective full body program possible. 

Rather listen to this article? Awesome – I check out the podcast we released on this topic instead:

Also On iTunes, Stitcher, and Spotify

Why not split training? Well, because split training can go 20 different ways, really. Which is actually one of the biggest benefits of split training – it can be highly manipulated to fit your specific needs, something I discussed in my article ‘How Should I Split My Workouts?’.

Push/Pull Full Body, Push/Pull/Legs, Upper/Lower, U/L + P/P/L, U/L + Full Body….

The combinations you can create are endless, literally. 

But that’s not what we’re here to discuss today. We’re here to talk about the most effective full body training program and how YOU can create them, yourself.

Before we do, let’s dive into the contents of this article:

 

TABLE OF CONTENTS:

Cody, resting after a set
Sled Pull Variations can be an extremely beneficial full body exercise!

The Pro’s of Full Body Training

Full body training can be very enjoyable for most people, because it’s dynamic. If you have an athletic background, like to sweat, have dabbled in CrossFit, or enjoy intensity in the intuitive sense of the word (not scientific term [load], but as in your personal effort of work) – you’ll probably love full body training because it pushes you more than most styles of training, which makes sense. When doing a fully body training split, you’re hitting literally every muscle in your body and every movement pattern your body can functionally perform (well, if you’re programming the right way). You HAVE to stay engaged and constantly put forth a hard effort towards the work being done, which relates to…

Pro #1: Work Capacity

It’s more work, within a smaller time frame. Meaning your work capacity can improve and you will be forced to push yourself just a bit harder. 

No legitimate science to back this one up, purely anecdote and experience. I’ve tried every training split known to man (I’m pretty sure) and I can honestly say nothing pushes my ability to get more work done in a short time frame, then full body strength training does. You work more muscles, more movements, and more energy systems within the time of your session than any other style of training.

This is a big benefit to athletes and anyone looking to achieve a higher level of overall fitness, because work capacity can be related to muscle mass, endurance, strength, power, and aerobic abilities. And the definition of fit, for most people, means to be fit across multiple scopes of physical expression and capabilities.

Pro #2: Caloric Expenditure

With a full body training program, you’re burning more calories per session. This one will get debated by many who will say, “It doesn’t matter how you train, it’s all about how you diet.”

But science calls bullshit on that, with multiple studies. For example, let’s look at a couple:

Heke (2010) compared a 3x per week full-body program with a body part split where each muscle was trained only once per week. The full-body group saw a 0.8% increase in fat-free mass and a 3.8% decrease in body fat percentage, whereas the body part split group saw only a 0.4% increase in fat free mass and a 2.2% decrease in BF%.”

Not a massive difference or what they would call in science, “a statistically significant difference”, but it was also done in advanced individuals in a 4 week setting. So for only 4 weeks, I’d say that’s a lot – especially since these are advanced trainee’s.

Crewther et al. (2016) performed a study on rugby players doing 3 workouts per week, as either full-body or upper/lower fashion, so the weekly training frequency was 3x vs. 1.5x. The full-body group lost more fat and gained a small amount more of muscle mass (1.1% vs. 0.4% FFM).”

Again, not crazy – but it’s there and that’s what matters. Because what happens when we compound this effect over the course of 8+ weeks? Or even better, along with the individualized nature of being able to increase training frequency of 4x per week, to increase volume even more? I’m sure we’d see a significant difference at that point.

The point with this pro is simple, full body training programs are great for shredding body fat and in the scenario where you’re either a.) looking for body recomposition (lose fat, build muscle) or b.) are stepping into your fat loss phase to get lean; you may want to opt for a full body program.

Pro #3: Higher Training Frequency

This is another reason why full body training may actually be great for fat loss, well more so muscle maintenance during fat loss. The reason I say this is simple; the more often we train a muscle, the more often we send it the muscle protein synthetic response for it to grow. Well if we’re in a deficit and not growing, what good is that signal? Maintenance, that’s what good!

The key to maintaining muscle mass during a cut, which we ALL want to do – whether we care about being a muscle monster or not, is to send muscle growth signals to our body while we’re dieting to get leaner. That’s how we maintain muscle more effective, while also preserving metabolic, health and hormonal processes during a cut, as well.

Higher frequency isn’t just good for fat loss, though. It’s also good for strength and overall muscle hypertrophy – for one reason, that benefits both outcomes.

The more frequent you train a muscle, the heavier you can train it – most likely.

Think about a bro split or a half body (U/L) split, which are great if volume is equated… you hit the bench press, then some over head presses, then some flies… the list goes on, as it should – because you need the volume to grow.

Problem here is simple; as volume increases, so does muscular fatigue. As muscular fatigue increases, your ability to keep heavy loads in your lifts decreases. So even though your volume from a reps and sets perspective may stay elevated, your volume from a total tonnage (sets x reps x load) decreases throughout the session. This has a great effect on progressive overload and overall muscle growth – as well as strength gains, obviously.

With a full body training program, the frequency is high enough to where you work each muscle group less per session but equally as often per week. This leads to an equal volume from the reps and sets perspective, but often times a greater volume from the intensity (load) perspective.

This is a great way to ensure more strength, which often leads to more muscle growth.

Pro #4: Flexible Training

At Boom Boom Performance, we’re big fans of Flexible Dieting (using macros to measure, track and predict progress – shown in this free guide).

But we’re also fans of flexible training, which tends to be more easily accomplished with full body training programs. Not by a landslide, or a statistically significant difference ⚗, but enough to make it a pro, for sure.

With a full body program, we’re hitting all muscle groups and we’re focusing more on fundamental movement patterns. This means that if you’re at a hotel, a new gym, don’t have a gym, or any other scenario where you’re S.O.L. when it comes to gym equipment… you can just mimic movements and you’ll be fine.

As effective? No.

Progressive overload accomplished? No.

Able to accurately record metrics? No.

Minimal effective dose? Yes.

Still building skills of the movements? Yes.

Does that apply to your overall progress? Enough.

At the end of the day, something is better than nothing and with a full body program this is easier to do than most split training programs.

Another scenario that’s actually even more common and frequently occurring with clients we see, is simply missing the gym. Stuff comes up, things happen, plans change, work takes over… whatever it ends up being, you miss a session. 

Well, no biggie. You still hit your fundamental movements, you still trained all your muscles, and you likely got a good variety of intensities and energy systems trained as well.

With an upper/lower or body part split, you end up missing a full half body of training – such as your entire lower body, upper body, chest/shoulders/tris, etc.

This is one of the biggest reasons why, from a flexibility and stress perspective, training full body can be awesome.

Pro #5: Skill Acquisition

Last one… but a big one, especially for beginners or anyone who skipped the phase of their training career where they simply get good at lifting – because yes, it is a skill.

Let’s frame it this way… do you think a pitcher gets great at pitching, by pitching once a week? Or do you think he practices pretty often?

What about a professional skateboarder, think they just practice kickflips on Tuesdays?

NO! If you’ve ever skated or played sports you know this. In fact even if you haven’t, I’m sure you know the answer is that they practice many times per week!

Now, that doesn’t mean overkill. If you pitch 100mph everyday year round, I’m sure you’ll throw out a shoulder – actually I know it, the percentage of pitchers with shoulder injuries is astronomical. But I’m veering off the path, now.

The point here is simple. Frequency builds skill acquisition; i.e. the ability to be proficient at a specific movement pattern and before you can build muscle inside a range of motion, you need to create success within that range of motion.

Not only will training that movement more frequently help you build your skill in the movement, but it will also allow less fatigue while practicing that movement – again aiding in your ability to perform and build strength within it.

Beginners often run to bro splits because that’s what they first get introduced to, I know I did. But I quickly got shifted to a full body training program in my career, within the first 2 years of training – still well in my newbie gains phase, and it allowed me to build more muscle, get stronger, and get WAY better at simply moving with load.

Dramatically underrated, skipped completely, and forgotten about within education.

brain waves
Click The Image Above To Check Out Our Latest Hormone Article, “Hormones 101”

The Hormonal Effect of Full Body Training

There are specific hormones that come into play and elevate during training. These specific hormones are testosterone, growth hormone (GH), insulin like growth factor (IGF), and cortisol.

The problem with this, is that people grabbed this research, mainly because of the buzz word attached [hormones], and ran with it to get people into their programming. Saying things like, “This program optimizes your hormones by using compound lifts to enhance growth hormone production!!”

I fell for it. Shit, what 19 year old kid wouldn’t?! It sounded amazing to me. But the honest truth about this comes back to that statistically significant differences in these hormones from training and the reality is, it’s just not there.

Does training benefit your hormones? Yes.

Does muscle tissue benefit your hormones? Yes.

So should you train to build muscle, in order to enhance hormones? Yes.

But that doesn’t mean there are specific tricks and tactics within a single session that are going to significantly increase growth hormone production, at least not enough for you to see staggering changes in your physique.

So what’s the verdict here? Am I for or against this idea for better hormonal optimization?

100% for. It’s a great thing, it has validity in it, and it will help overall health and body composition changes long term, as well.

But to say this only occurs with full body training or only with compound lifts, are both false statements. But that’s what you’ll often hear and read; this is why many people think you need to barbell squat, you need to train more big muscles per session [full body], or that you need to lift heavy in all your sessions.

But what research actually shows, according to Kraemer WJ, is that in general it is just high intensity, high volume, maximal effort, resistance training that leads to increases in these hormones – which will contribute to muscle growth. The study does inform us that this is factual, however it says nothing about squats or full body training being the key and although this article is to get you considering full body programs, I won’t create lies to sell you on any one theory. It’s hard training with higher volume and general resistance training movement patterns, that have these hormonal effects.

Movements > Body Parts/Muscle Groups

When I was in school for personal training, the thing that stood out to me most was that all smart training programming (from a functional perspective) came down to 5 key movement patterns:

→ Push

→ Pull

→ Hip Hinge

→ Knee Flexion (squat)

→ Spinal Movement (Rotation or Flexion)

If you do this, you accomplish everything needed, really…

Push Chest, Shoulders, Triceps
Pull Traps, Rear Delts, Rhomboids, Lats, Biceps
Hip Hinge Glutes, Hamstrings, Erector Spinae
Knee Flexion (squat) Quads, Hip Flexors
Spinal Rotation and/or Flexion Rectus Abdominis, Obliques, Intercostals, etc.

Which is why if we’re programming a full body program, we build it off the fundamental movement patterns first. After we accomplish all the movement patterns, we can isolate. It starts with function and finishes with isolation.

Isolation would be things like your lateral raises, curls, calf raises, etc… Because yes, your body functionally should be able to laterally abduct it’s shoulders, flex it’s elbows, and plantar flex it’s ankles, but those muscle groups are still being targeted directly and/or indirectly with the fundamental movement patterns. So doing more of it is simply adding more isolation to either a.) improve imbalances that may be occuring or b.) increase overall volume to hypertrophy a muscle.

Again, very valid and both have merit. Which is why I program isolation work in, still. But the point here is that it starts with an understanding of the fundamental movement patterns and inside a training program – these come first on the checklist.

This is also key to understand for anyone who can only train 2-3x a week. Since these fundamental patterns take priority, it’s those that will fill up your programming and NOT the isolation exercises we all love staring in the mirror and performing, oh so much (I’m guilty).

Exercise Selection and Variation of Movements

This is where I tend to differ from most individuals in the scientific or muscle building space, because I put much more merit into exercise selection than most do. Most simply look at the research on volume and intensity and classify those two things as the standalone keys to physique development. But in my mind, most individuals aren’t even capable of progressing or utilizing either of those tools (intensity / volume) effectively if exercise selection isn’t on point.

The reason my thought process is this way is because how can you create effective volume if you can’t execute a movement or exercise properly? How can you create muscular tension, without understanding how to perform the exercise correctly or without knowing where you should be feeling it?

You can’t. That’s called junk volume. Without knowing what movements work best for you, you can’t effectively build volume up. It’s like building a house on a poor foundation – it’ll crumble.

Which is point #1 within the topic of exercise selection, you have to pick movements that work well for you.

We know the fundamental movement patterns, but now you have to choose what variation of that movement pattern works well with your structure, biomechanics, muscular activation, etc…

Example: Back squats vs. front squats. Which feels better for you? Which creates discomfort? Which allows a better range of motion? THAT determines what you perform, not what your favorite IG influencer says is the best quad builder.

Next we have to cover variation within those exercise selections.

There’s 3 things to focus on, here – compound lifts, activation exercises for those compound lifts, and accessory exercises. 

Compound lifts will consist of your squat, bench, deadlift, and overhead press. Not strictly stuck to the barbell versions of these, but more so the movement patterns in general. However, if you can – I would highly suggest working on the barbell lifts as they are the most effective for progressing strength over time.

Inside the most effective full body training program, you’ll have a compound lift in each session (4 total weekly sessions). That means you have a squat day, bench day, deadlift day, and an OHP day.

These movement patterns, rarely – if ever – change at all. You will periodize volume in a linear fashion, but the movement itself stays because they are your metric based movements. They will not progress quickly and they take a lot of skill, which means we need to be patient and work on them week after week, month after month.

I would suggest sticking to these within the 5-10 rep range, while dropping volume and increasing intensity over the course of 6-8 weeks (linear periodization). This would look as such:

WEEK 1 4×10 @ 200
WEEK 2 4×9 @ 205
WEEK 3 4×8 @ 210
WEEK 4 4×7 @ 215
WEEK 5 4×6 @ 220
WEEK 6 4×5 @ 225
WEEK 7 (Deload) 3×8-10 @185-200
WEEK 8 (New Cycle) 4×10 @ 205-210

As you can see, we’re increasing load on the bar while decreasing total volume (reps). This allows you to get stronger over time and by the time you finish a 6 week cycle, like shown above, you can return to the original rep/set count at a higher weight. This slow process of progressive overload, is what allows patient lifters to get bigger and stronger over the course of months and years. The lifters who are too impatient to follow a strict progression model like this, fail to see success with their body.

Now, that’s strictly covering the metric based lifts (compounds) within your program. These lifts come in towards the very beginning of your daily training sessions because they take more energy, create more fatigue, and require more mental focus.

The activation exercises that you would pair with these movements can be pretty simple, as seen in this Instagram post:

The idea here is simple; perform exercises that activate musculature which will help you execute the compound lift of the day, while stimulating your nervous system to recruit more motor units and muscle fibers to help strength and hypertrophy during the flit.

Well, that sounds kind of complex… but it’s simple. Follow the guidance in the infographic above and you will be golden (you’ll also see an example with the free program below).

Next, we have your accessory and isolation work. Which I will show you how to program here shortly.

With your accessory and isolation exercises, I suggest sticking to them for at least 2 weeks and no longer than 4 weeks. The reason for this is because:

  1. It can get boring to be too repetitive and if you’re not motivated to train hard, you won’t see progress, either.
  2. These movements see far less progression week to week, therefore you don’t need to spend as long working on them as you would a compound lift.
  3. There are endless variations you can use within each movement pattern, which gives us more creativity within the programming of them. For example, when performing a unilateral knee flexion movement, you can perform: walking lunges, reverse lunges, forward lunges, split squats, elevated split squats, pistol squats, step ups, etc.

Lastly, the rep range you’ll fall into here can stay static across the weeks and vary every 3-4 block OR you can change it block to block. My advice is to stick to the rep range that applies most to your personal outcome at hand.

Now, we know that there is no “hypertrophy range” – meaning if your goal is aesthetics, you’re not going to see huge differences by always sticking to the 8-12 rep range – because if volume is equated it doesn’t matter.

But what we also know is that achieving more volume in a timely manner without a ton of joint or neurological fatigue, can be much more effective and easy to accomplish by sticking in the 8+ rep range. So for that reason, I do suggest most people keep accessory and isolation work just constantly in the 8+ rep range. It promotes more muscle growth, more caloric expenditure, and keeps your joints healthy.

My favorite way to program this for clients is in an escalating fashion. Meaning you may start with a lower rep range for the compound, then creep up a few reps for the starting accessory movements, and creep up a few more for the finishing isolation work. This often looks like 6-8 reps, then 8-12 rep, then 12-15 reps to finish. As fatigue settles in, you’ll be less likely to lift heavy loads and the heavy loads you do lift will create more risk of injury. Therefore this method works well with energy levels, mental focus and fatigue levels inside your training sessions.

Now, lastly, we need to determine what accessory exercises to select in your programming.

This is highly individual, so I’ll simplify it and allow you to take the reins on actually picking specific exercises. Just remember what I told you prior… essentially, there are no perfect exercises. There aren’t any “must do” exercise variations; there are just movement patterns and after that, it’s about finding what works for YOUR biomechanics. So trust intuition and select movements that feel really good on your joints and muscles.

An accessory exercise is a supplemental movement, meaning it’s programmed to aid the compound lift improve. It’s the compound’s supplemental lift. So you have to choose exercises that a.) generally help improve the compound movement, b.) build the muscles that either build up the compound or build up the muscles that help achieve your aesthetic goals, and/or c.) that work on your imbalances and sticking points.

This table breaks it down, with the general public of lifters in mind:

Squat

→ Reverse or Forward Lunge

→ Static Split Squat

→ Rear Foot Elevated Split Squat

→ Deficit Split Squats or Lunges

→ Step Ups

→ Walking Lunges

→ Pistol Squats

→ Leg Extensions

→ Calf Raises

→ Lateral Lunges

→ Squat Variations (sumo, close stance, goblet, etc.)

→ Leg Press

Deadlift

→ RDL’s

→ Stiff Leg Deadlifts

→ Single Leg RDL’s

→ Anterior Reverse Lunges

→ Leg Curls

→ Lateral Lunges

→ High Box Step Ups

→ Pull Ups

→ Pulldowns

→ Pullovers

→ Barbell Rollouts

→ Farmer’s Carry

Bench

→ DB Military Press

→ DB Bench Press

→ Decline and Incline Press

→ Single Arm Presses

→ Landmine Press

→ DB Rows

→ T-Bar Rows

→ Posterior Flies

→ Chest Flies

→ Band Pull Aparts

→ Face Pulls

→ Push Up Variations

→ Close Grip Bench Press

→ Dips

→ Pushdowns

Overhead Press

→ DB Overhead Press

→ Single Arm Press

→ Lateral Raises

→ 3D Band Pull Aparts

→ Over and Backs

→ Bottoms Up Carries

→ Turkish Get Ups

→ Pull Ups

→ Pike Push Ups

→ Chaos Push Ups

If I’m being honest, there’s plenty more. But this article isn’t an exercise index for you (kind of is, now) – it’s about telling you how to program and in the next section, I will show you how to put these things together. So before I do that, I needed to explain the what behind it all, which we did. 

Now… we can get onto the good stuff! Putting it all together!

Chest supported rows
Accessory Movements Should Be Prioritized JUST AS Compounds Are.

Bridging The Gap: Compound Lifts → Accessory Work

There’s two ways to program your compounds and accessory exercises, together. One way is very common, the other not so much.

And maybe to your surprise, I’m going to say that I prefer the not so common way more and have seen it carry over into my clients success much better.

The classic way of programming this – the way most people have seen – is to have a compound lift and then follow it up with it’s accessory movement. So we have a barbell squat, followed up with a bulgarian split squat – for example. Not super-setted, completely separated as stand alone movements in the program. This makes sense in the way that it’s working on your compound of the day, in the same session. It also makes sense because you’re keeping the tension in the muscle group you’ve just worked. Both valid points and actually aren’t wrong, by any means.

The other way, the way that I will be teaching you today, is to place an accessory exercise of another compound movement, from another day in your training week, after the compound of today. So for example, you’d do a barbell squat and follow that up with an RDL and an Incline DB Bench Press – these ARE super-setted, because we want to get more work done (work capacity), burn more calories (more muscles per session), and have a higher training frequency (hitting each muscle, more often throughout the week).

So rather than have a full body, quad focused day. Then a full body chest focuses, glute/ham focused, back focused, etc… we’re focusing on EVERYTHING, every session. This is how we truly accomplish all the pro’s we went over at the top, while still allowing the compound lift of the day to be the primary progressive overload focused lift.

Now we have a programming method to build a full body program that builds strength in a functionally focused manner, while burning as many calories as possible and if in a surplus, also achieving enough volume and frequency to build more muscle mass. 

There’s only 1 thing left to add before we move on and that’s the proper programming of supersets. Supersets are 2 exercises performed back to back (can be 3, as well), that are working opposite movement patterns and antagonist muscle groups (you can perform these in a giant set fashion too, which would be exercises using the same muscle groups back to back – but not in a full body program). The easiest way to program or think about this is in a push pull fashion – always working anterior and posterior chains, in sequence. Because if you’re doing a squat and a press, that’s a lot of anterior load, flexion, and stress on the joints. But if you follow a squat with a pull or a deadlift with a press, we’re working in opposing fashion and that’s going to actually improve performance, while keeping joints healthy.

So… We know that we have the Bench, OHP, Squat and Deadlift for our compounds.

We know the list of accessory work we can do to aid those.

We know that we should follow each compound lift with an accessory exercise that aids a compound from another day.

We know that besides the compound lift, we should use supersets in an anterior/posterior fashion.

What’s left?

Isolation and Metabolic Finishers

Isolation Exercise: An exercise that isolates a single muscle group, often used for aesthetic purposes to enhance muscle growth. Examples are curls, lateral raises, leg extensions, sit ups, chest flies, shrugs, etc.

Metabolic Finishers: An exercise, or sequence of exercises, used as a “finale” to the workout. When fat loss is the goal, HIIT Cardio is usually placed here – it’s taxing, burns calories, and takes minimal mental focus, which is why we do not perform it prior to more important lifts of the day. When muscle growth is the goal, metabolite training is usually placed here – high rep isolation exercises that create massive pumps, high lactic acid accumulation, blood flow, and cell swelling.

This is the most simple part of programming, because the most effective way to program isolation and metabolic work into your program is to simply throw it in after your main work is completely finished and use any time you have left in your schedule to “enhance” what you’re building.

So after the compound and the accessory exercises are all completed in your training session, but you still have some time to train… add some extra work that will build up to the end result you’re looking for. The volume for this is completely individual, because in some scenarios we’ll want a lot of isolation work thrown in (think bodybuilders who have plenty of time to train) and in other scenarios we’ll throw a time frame on it and just get what we can get done, in a high intensity fashion (think AMRAP, for a busy individual who wants to lose fat). 

Either way, it’s the final thing in the program and with that being said… let’s put it all together with a sample program:

Sample 2-Day Full Body Strength Program
Day 1 Sets

  x 

 Reps

RPE
Scale
Rest Period Notes
1a.) Swissball Hamstring Curls 3×5-8 7 0 3-1-3-1 tempo – goal is maximal hamstring activation – leave 3 in the tank
1b.) Band Face Pull Apart 3×15 8 0 Rip outward as you pull towards your face – arm position ends in 90 degree elbow flexion – think “field goal post”
1c.) ½ Kneeling Pallof Hold 3×20 Sec/Side 8 1.0 Knee down on the side of the cable or band – elbows locked – rib cage down – glutes fired – resist rotation
2.) Squat Variation

[BB Back, Front or Box Squat – Double KB Front Squat – Safety Bar Squat – Zercher ]

See Notes 9 2.0 – 3.0 Week 1 – 4×8; Week 2 – 4×7; Week 3 – 4×6; Week 4 – 4×5
3a.) Single Leg RDL 3×8/ Side 8 0.75 Use two DB’s or KB’s in hang position – keep them close to planted leg as you sit back into RDL – regression: Staggered Stance RDL
3b.) DB Incline Alternating Bench Press 3×8/ Side 8 2.0 One DB stays up as the other DB lowers and presses, again – control negative, punch up on positive – if needed (for advanced individuals), add a set to these 2 (a/b)
4a.) 1 Arm DB Row 3×10/ Side 8 0.75 Use bench for support – knee and non-rowing hand/arm planted on bench – drive elbow into waistline, packing or depressing scapula down – keeping this  lat focused
4b.) DB Chest Supported Posterior Flies 3×15 9 2.0 You can push this close to failure and if you’re feeling fresh, push it to a 10 RPE/failure – slight elbow bench entire time
5.) Metabolic Finisher

  1. Assault Bike – 6×15/45
  2. KB Swings – 100 Reps
  3. Leg Matrix – 24 Each
  4. Sled Pull/Push – 10 Min
N/A 8-10 N/A PICK ONLY ONE – you can keep it the same each week or alternate weekly – do not do more than 1 choice, though – Leg matrix is air squats, lunges, jump squats, jump lunges all in a complex done as fast as possible

 

Day 2 Sets

  x 

 Reps

RPE
Scale
Rest Period Notes
1a.) Banded Hip Abductions 3×20 7 0 Just getting the glutes activated and practicing the hip abduction function – seated with band around knees
1b.) Straight Arm Pulldown 3×10 8 0 Use a band or a straight bar on a cable machine – slight forward lean – pulling down to waist, getting lats fired
1c.) High Row 3×10 8 1.0 Use whatever you use above and go straight into this – pulling from the same resistance point, but rowing with elbows high to your sternum
2.) Bench Variation

[BB Flat, Decline, Incline, Neutral, Floor]

See Notes 9 2.0 – 3.0 Week 1 – 4×8; Week 2 – 4×7; Week 3 – 4×6; Week 4 – 4×5
3a.) No-Support Seated DB Military Press 3×10 8 0.75 Stop when elbows meet 90 degree angle – full ROM pressing overhead – seated tall on end of bench, w/out back support – if needed, add a set to these 2 (a/b)
3b.) Chin Up or Pull Down 3xMAX (-1) 9 2.0 Stop 1 rep shy of failure – supinated grip – if using pulldown machine, think chest up to extend t-spine & get bar to chest
4a.) DB Deficit Split Squats 3×10/ Side 8 0.75 Standing on 1 plate, reversing lunging off (alternating legs) – to progress, stand on 2 plates (both feet) and stay static
4b.) Landmine T-Bar Row 3×8-10 9 2.0 Go close to failure here – neutral grip – pause at the top for  2 sec, crushing the handles to create tension
EMOM

  1. Straight Bar Curls x8-10
  2. Dips x8-10
  3. DB Lateral Raises x8-10
9-12 Min 10 N/A You can perform 3 or 4 rounds, adjusting volume to YOUR level of experience/training – use straight barbell, cable machine with bar attachment, or EZ-bar

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Cody McBroom

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Science
How To Count Your Steps For Weight Loss

Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…

Science
[Daily Dose] The 80/10/10 Rule.
Daily Dose
[Daily Dose] The 80/10/10 Rule.

The 80/10/10 Rule. This is a training principle that I teach many of my clients,…

Daily Dose
The ABSOLUTE Best Way To Burn Fat
Training
The ABSOLUTE Best Way To Burn Fat

Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…

Training
[Daily Dose] Just Show Up.
Daily Dose
[Daily Dose] Just Show Up.

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

Daily Dose
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]
Coaching
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

Coaching
[Daily Dose] Crucial conversations.
Daily Dose
[Daily Dose] Crucial conversations.

Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…

Daily Dose
How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Training
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

I get a ton of nutrition questions on a daily basis, but the topic that…

Nutrition
[Daily Dose] You can’t win, if you’re afraid to lose.
Daily Dose
[Daily Dose] You can’t win, if you’re afraid to lose.

You can’t win, if you’re afraid to lose. This actually comes straight out of a…

Daily Dose
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

Yes, I love weight watchers. And no, this is not a joke. What most people…

Nutrition
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress
Training
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress

When it comes to increasing muscle mass and getting stronger, there are a number of…

Training
25 Reasons Low Carb Diets Suck
Nutrition
25 Reasons Low Carb Diets Suck

Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…

Nutrition
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)
Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)

What is the healthiest way to eat? What is the best way to eat to…

Lifestyle
[Daily Dose] Repeat After Me…
Daily Dose
[Daily Dose] Repeat After Me…

Repeat After Me… This will be short, not necessarily sweet, and very much to the…

Daily Dose
A Crash Course On Your Hormones (What You Need To Know)
guides
A Crash Course On Your Hormones (What You Need To Know)

You scroll through your Instagram and you read a post which says “Could your hormones…

guides
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]
Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]

Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …

Nutrition
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)
Nutrition
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

Nutrition
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

The second day of the most eye opening week of my life has arrived and…

Lifestyle
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…

Nutrition
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

So you want to start exercising and eating “clean,” but where do you start? There…

Lifestyle
The Ultimate Kettlebell Workout Guide
guides
The Ultimate Kettlebell Workout Guide

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

guides
[Daily Dose] They’re Tools, Not Time Machines!
Daily Dose
[Daily Dose] They’re Tools, Not Time Machines!

They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…

Daily Dose
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)
Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)

Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…

Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…

Nutrition
The Truth About Gluten
Nutrition
The Truth About Gluten

The biggest question on gluten… Should we avoid it? Or is the media hype on…

Nutrition
[Daily Dose] Gratitude Is MOTIVATION.
Daily Dose
[Daily Dose] Gratitude Is MOTIVATION.

Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…

Daily Dose
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]
Nutrition
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Nutrition
8 Ways To Instantly Sleep Better
Lifestyle
8 Ways To Instantly Sleep Better

Sleep… None of us “get enough” and we all want “more hours in the day”……

Lifestyle
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

Nutrition periodization is something that I’ve been passionate about teaching for a long time now….

Nutrition
A Simple Guide To Women’s Health (FAQ)
Nutrition
A Simple Guide To Women’s Health (FAQ)

When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…

Nutrition
[Daily Dose] Every detail matters.
Daily Dose
[Daily Dose] Every detail matters.

Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…

Daily Dose
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

Coaching
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’
Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

Nutrition
How To Make Your Own Pre-Workout (Science-Based Formula)
Science
How To Make Your Own Pre-Workout (Science-Based Formula)

Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…

Science
[Daily Dose] The Pursuit of Fulfillment
Daily Dose
[Daily Dose] The Pursuit of Fulfillment

The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…

Daily Dose
37 Power Foods For Men
Nutrition
37 Power Foods For Men

THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…

Nutrition
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review
Science
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review

*Note from Brandon: if you want to learn how to interpret research go read each…

Science
Nutrition

10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…

Nutrition
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

Week 4 has begun! That means I got through the first quarter of the game,…

Lifestyle
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]
Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

Nutrition
11 Things to Step Up Your Diet Game
Nutrition
11 Things to Step Up Your Diet Game

1.)  Water.  I put this as number one because it is obvious but not done…

Nutrition
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed
Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed

I get asked the questions, “If I could recommend one book, what would it be?”…

Lifestyle
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]
Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

Nutrition
Should You Do A Bikini Competition?
Coaching
Should You Do A Bikini Competition?

I honestly can’t believe that just over a year ago I was going hard in…

Coaching
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)
Nutrition
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)

Macro based diets are pretty common inside of the nutrition world right now (have been…

Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets
Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets

What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…

Nutrition
Contagious Inspiration
Coaching
Contagious Inspiration

Have you ever been inspired by someone? I mean like, truly moved and motivated to…

Coaching
Consistency
Lifestyle
Consistency

You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…

Lifestyle
Resistance. The #1 Thing Holding Us Back.
Coaching
Resistance. The #1 Thing Holding Us Back.

Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…

Coaching
[Daily Dose] SIMPLICITY > complexity.
Daily Dose
[Daily Dose] SIMPLICITY > complexity.

SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…

Daily Dose
5 Tips For More Consistency
Training
5 Tips For More Consistency

  So many times we, yes I’m including myself, want to add all the little…

Training
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)
Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

Nutrition
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)
guides
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)

  How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….

guides
[Daily Dose] If people hate, it means you’re winning.
Daily Dose
[Daily Dose] If people hate, it means you’re winning.

If people hate, it means you’re winning. When I say hate, I don’t just mean…

Daily Dose
How To Use A TDEE and BMR Calculator To Lose Weight
guides
How To Use A TDEE and BMR Calculator To Lose Weight

How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…

guides
High Carb vs. Low Carb… Which one is better?
Nutrition
High Carb vs. Low Carb… Which one is better?

Seems that in today’s society, specifically the dieting world, you need to be in part…

Nutrition
Fitness Gimmicks VS. Lifestyle/Habits
Training
Fitness Gimmicks VS. Lifestyle/Habits

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

Training
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
50 Science-Backed Anti-Aging Strategies For Life Pt.2

There are 4 key parts of health and longevity promotion and today we are discussing…

Hormones
2 Ways to Make Your Diet Easier & More Successful
Nutrition
2 Ways to Make Your Diet Easier & More Successful

2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…

Nutrition
The Ultimate Evidence Based Supplement Guide
guides
The Ultimate Evidence Based Supplement Guide

The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…

guides
5 Keys To Tracking Macros Successfully
Nutrition
5 Keys To Tracking Macros Successfully

“The Macro Diet”…. Something I hear quite often, people are asking to get on the…

Nutrition
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

Training
[Daily Dose] Become Your Own Stoic.
Daily Dose
[Daily Dose] Become Your Own Stoic.

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

Daily Dose
The Funeral Question
Lifestyle
The Funeral Question

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

Lifestyle
Probiotics and Fermented Foods (Worth The Hype?)
Nutrition
Probiotics and Fermented Foods (Worth The Hype?)

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

Nutrition
[Daily Dose] Nobody is Self-Made.
Daily Dose
[Daily Dose] Nobody is Self-Made.

Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…

Daily Dose
How To Properly Warm Up, For Strength Training
Training
How To Properly Warm Up, For Strength Training

Warming up for a strength training session is often a boring, yet unbelievably critical, task…

Training
What Motivates You?
Lifestyle
What Motivates You?

“You have power over your mind – not outside events. Realize this, and you will…

Lifestyle
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

Nutrition
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)
Training
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)

At some point in your training, the basics just get boring. Let’s face it. 5×5,…

Training
Cardio vs. Lifting… What’s Better For Fat Loss?
Training
Cardio vs. Lifting… What’s Better For Fat Loss?

Cardio vs. Lifting.  Which is better for fat loss or improved body composition?  As with…

Training
[Daily Dose] Why I’m not losing any weight…
Daily Dose
[Daily Dose] Why I’m not losing any weight…

Why I’m not losing any weight… This is me being totally transparent… And my nutrition…

Daily Dose
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]
Nutrition
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

Nutrition
47 Simple Ways To Kick Start Your Fat Loss
Nutrition
47 Simple Ways To Kick Start Your Fat Loss

1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…

Nutrition
7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…

Nutrition
Superfoods (Fact or Fiction?)
Nutrition
Superfoods (Fact or Fiction?)

Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…

Nutrition
5 Ways To Burn MORE Fat Daily
Nutrition
5 Ways To Burn MORE Fat Daily

Today, you will learn 5 ways you can burn more fat on a daily basis……

Nutrition
[Daily Dose] The 10 Training Commandments.
Daily Dose
[Daily Dose] The 10 Training Commandments.

The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….

Daily Dose
7 Steps to a Stress Free Life
Lifestyle
7 Steps to a Stress Free Life

Stress is everywhere and within every person out there. Very few people are completely stress…

Lifestyle
Designing The Perfect Workout Finisher
Training
Designing The Perfect Workout Finisher

Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…

Training
[Daily Dose] ACTION > motivation
Daily Dose
[Daily Dose] ACTION > motivation

ACTION > motivation Pablo Picasso has by far one of the best quotes of all…

Daily Dose
[Daily Dose] If you take offense, you probably don’t take action
Daily Dose
[Daily Dose] If you take offense, you probably don’t take action

If you take offense, you probably don’t take action Nothing is going to slow you…

Daily Dose
Steps to Success
Lifestyle
Steps to Success

Most people do not truly understand what it takes to become successful, I’m yet to…

Lifestyle
3-Phase Fat Loss Diet System
Nutrition
3-Phase Fat Loss Diet System

People often look at training program design and immediately consider periodization – because how can…

Nutrition
The Simplicity Of Success
Nutrition
The Simplicity Of Success

I’m a trainer at a gym (the best gym in state… just sayin’), I am…

Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet)
Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet)

To Individualize what you do, is not only the most optimal way to see results;…

Nutrition
15 Challenging Workout Finishers You Need To Try
Training
15 Challenging Workout Finishers You Need To Try

You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…

Training
[Daily Dose] Growth must be forced.
Daily Dose
[Daily Dose] Growth must be forced.

Growth must be forced. This is going to be short, to the point, and powerful…

Daily Dose
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

Week 10 is here and for lack of better words… Shit just got real! Actually,…

Nutrition
Food Wars!
Nutrition
Food Wars!

Today I am going to start a battle of food! Hopefully I can answer many…

Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]
Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
Eliminating Your Cravings, For Good (5 Simple Strategies)
Coaching
Eliminating Your Cravings, For Good (5 Simple Strategies)

When fat loss is the goal, cravings can be your worst nightmare… and even when…

Coaching
A man going trough his rever dieting documents on an iMac
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
guides
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

guides
The TRUTH About Meal Timing
Nutrition
The TRUTH About Meal Timing

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

Nutrition
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

You should love how you look! I saw a picture that was taken of me…

Daily Dose
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

Stop constantly doing these things and your body will drastically change for the better. The…

Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)
Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)

Each month I will cover a few of the top research articles on nutrition, training,…

Nutrition
Never Give Up
Lifestyle
Never Give Up

Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…

Lifestyle
Low FODMAP Diet Guide For Beginners
guides
Low FODMAP Diet Guide For Beginners

Low FODMAP Diet? What is that and could it help you get to the bottom…

guides
Why Losing Weight Fast Is A Bad Idea.
Nutrition
Why Losing Weight Fast Is A Bad Idea.

  Losing weight fast is a very popular topic in the fitness and nutrition industry….

Nutrition
[Daily Dose] But what if you gain the weight back…?
Daily Dose
[Daily Dose] But what if you gain the weight back…?

But what if you gain the weight back…? This is a VERY common question we…

Daily Dose
The Final 10lbs…
Nutrition
The Final 10lbs…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!
Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!

It’s that time of year again, the Christmas spirit and cheer is here and along…

Nutrition
How Much Protein Is Too Much? [What The Research Says]
Nutrition
How Much Protein Is Too Much? [What The Research Says]

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

Nutrition
50 Science-Backed Anti-Aging Strategies For Life
Lifestyle
50 Science-Backed Anti-Aging Strategies For Life

Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…

Lifestyle
[VIDEO BLOG] The Purpose of Reverse Dieting
Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]
Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you…

Nutrition
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth
Physiology
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth

Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…

Physiology
Quick Fix For Low Back Pain
Training
Quick Fix For Low Back Pain

Low back pain is probably one of the most common issues of pain within the…

Training
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com
Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Nutrition
How To Track Macros When Eating At Restaurants
guides
How To Track Macros When Eating At Restaurants

  How To Track Macros When Eating At Restaurants Table of Contents How To Track…

guides
Diet Breaks: Defined and Applied
Hormones
Diet Breaks: Defined and Applied

Today we are going to talk about how you can maximize the effectiveness of your…

Hormones
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]
Training
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!
Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

Training
25 Ways To Be Awesome
Lifestyle
25 Ways To Be Awesome

Being awesome is to say the least, well its awesome. So in my opinion everyone…

Lifestyle
[Daily Dose] The Only Person in Your Way, is YOU.
Daily Dose
[Daily Dose] The Only Person in Your Way, is YOU.

The Only Person in Your Way, is YOU. There’s so many of us who want…

Daily Dose
The "All or Nothing" Mentality, That Kills Long-Term Progress.
Nutrition
The "All or Nothing" Mentality, That Kills Long-Term Progress.

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

Nutrition
The 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

Lifestyle
Downhill Metabolisms [What Actually Happens When We Diet]
Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]

For a while you could hear the words “broken metabolism” everywhere in the online space….

Nutrition
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

When it comes to training there are so many aspects to think about, especially if…

Training
Do you Eat TOO Much Protein? or Not Enough?
Nutrition
Do you Eat TOO Much Protein? or Not Enough?

Love posting a status asking what y’all want to read about and getting TONS of…

Nutrition
Heat/Cold Therapy To Reduce DOMS and Improve Recovery + Health Benefits Of Fasting – March Research Review
Nutrition
Heat/Cold Therapy To Reduce DOMS and Improve Recovery + Health Benefits Of Fasting – March Research Review

*Note from Brandon: if you want to learn how to interpret research go read each…

Nutrition
How To Change Your Behaviors and Lose More Weight
Nutrition
How To Change Your Behaviors and Lose More Weight

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)
Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)
Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

Nutrition
[Daily Dose] Have you quit yet?
Daily Dose
[Daily Dose] Have you quit yet?

Have you quit yet? It’s February 1st today… So that means you need to audit…

Daily Dose
[VIDEO BLOG] Training To Prevent Injuries
Training
[VIDEO BLOG] Training To Prevent Injuries

One of the biggest mistakes I see in the training world with clients… is training,…

Training
"The Handful Diet" – Infographic, Meal Prep Template
Nutrition
"The Handful Diet" – Infographic, Meal Prep Template

For a printable version,that you can use at home or on the go to stay…

Nutrition
Stretching For Hypertrophy {Muscle Growth}: Does it work?
Training
Stretching For Hypertrophy {Muscle Growth}: Does it work?

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

Training
Maximizing Your Performance During The CrossFit Open
Nutrition
Maximizing Your Performance During The CrossFit Open

Five weeks of serious CrossFit action coming at us as we’re only a month away…

Nutrition
How Much Protein Can You Absorb In One Meal?
Nutrition
How Much Protein Can You Absorb In One Meal?

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

Nutrition
How To Avoid Injury
Training
How To Avoid Injury

Injury prevention is something I’ve had many people ask me to write about, and I’ve…

Training
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1
Lifestyle
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1

Tune in to what a Day in My Life looks like… We go from my…

Lifestyle
One Rep Max Calculator (Tool + Supporting Research)
Training
One Rep Max Calculator (Tool + Supporting Research)

The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …

Training
[Daily Dose] Cultivate Your Power Tribe.
Daily Dose
[Daily Dose] Cultivate Your Power Tribe.

Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……

Daily Dose
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation
Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation

Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…

Nutrition
The Complete Guide To Using Cluster Sets (What? Why? How?)
guides
The Complete Guide To Using Cluster Sets (What? Why? How?)

Cluster Sets are a training method that has been around for a VERY long period…

guides
7 Things Killing Your Testosterone [AND The Solutions]
Physiology
7 Things Killing Your Testosterone [AND The Solutions]

Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…

Physiology
[Daily Dose] Understand Your Pain, Double Your Progress
Daily Dose
[Daily Dose] Understand Your Pain, Double Your Progress

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

Daily Dose
[Daily Dose] “WHY NOT YOU….?”
Daily Dose
[Daily Dose] “WHY NOT YOU….?”

“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…

Daily Dose
[Daily Dose] The Correct Way To Diet…
Daily Dose
[Daily Dose] The Correct Way To Diet…

The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……

Daily Dose
The 10 Training Commandments
Training
The 10 Training Commandments

  After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…

Training
HIIT vs. LISS: What Cardio Strategy Burns More Fat?
Fat Loss
HIIT vs. LISS: What Cardio Strategy Burns More Fat?

HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…

Fat Loss
Should YOU Be Eating Dairy? Does It Ruin Your Progress?
Nutrition
Should YOU Be Eating Dairy? Does It Ruin Your Progress?

Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…

Nutrition
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)
Nutrition
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)

The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass   Leucine threshold….

Nutrition
[Daily Dose] You deserve MORE.
Daily Dose
[Daily Dose] You deserve MORE.

You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…

Daily Dose
[Daily Dose] The 10 Nutrition Commandments.
Daily Dose
[Daily Dose] The 10 Nutrition Commandments.

The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…

Daily Dose
Everything You Need To Know About Carb-Cycling
guides
Everything You Need To Know About Carb-Cycling

Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…

guides
How Paleo Can Excel YOUR Results, Long-Term!
Nutrition
How Paleo Can Excel YOUR Results, Long-Term!

Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…

Nutrition
Emotional Intelligence, Positivity, Being Present… Happiness.
Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

    I’ve had many people tell me that I never get mad, I’m always…

Lifestyle
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.
Daily Dose
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.

Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…

Daily Dose
3 Key Things That GUARANTEE Results.
Nutrition
3 Key Things That GUARANTEE Results.

Access, Association, and Accountability. Within the first line of this article, I’ve given you the…

Nutrition
Keto: The Best or The Worst Diet For Fat Loss?
Nutrition
Keto: The Best or The Worst Diet For Fat Loss?

A recent study showed that keto doesn’t work like many people once thought it did……

Nutrition
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

Lifestyle
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

Cardio is something that most of us avoid, some of us hate, and very few…

Training
Fish Oil Supplementation 101
guides
Fish Oil Supplementation 101

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

guides
Resistance Training vs. Cardio PT.2 [Ending The Debate]
Training
Resistance Training vs. Cardio PT.2 [Ending The Debate]

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

Training
Stay Fit While Traveling
Lifestyle
Stay Fit While Traveling

Traveling while in the middle of working towards your fitness goals can be stressful for…

Lifestyle