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

Daily Dose
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

I recently heard a story of a young man; so young he can barely drink…

Lifestyle
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
"Selfish" or "Self-Interested"
Nutrition
"Selfish" or "Self-Interested"

Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…

Nutrition
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
The Athlete’s Guide To Weight Cutting
Coaching
The Athlete’s Guide To Weight Cutting

This is not a guide for how to quickly lose 10 pounds of fat, so…

Coaching
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
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
Your Bikini Competition Crash Course (What-To-Know Before Competing)
Coaching
Your Bikini Competition Crash Course (What-To-Know Before Competing)

Heading into my first bikini competition I had at least one hundred random questions.  Even…

Coaching
Top 3 Overrated Fads, in the Diet World
Nutrition
Top 3 Overrated Fads, in the Diet World

Today my goal is simple and hopefully a quick one… That is to break down,…

Nutrition
[Daily Dose] Fuck mediocrity.
Daily Dose
[Daily Dose] Fuck mediocrity.

Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…

Daily Dose
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
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

Being in the fitness industry I get a TON of questions about just about everything,…

Nutrition
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
The "Handful" Diet
Nutrition
The "Handful" Diet

What you will find here today is, in my opinion, the easiest possible diet to…

Nutrition
[Daily Dose] Don’t Live With “What If’s”
Daily Dose
[Daily Dose] Don’t Live With “What If’s”

Don’t Live With “What If’s” If you ask any person who is over the age…

Daily Dose
What is the easiest diet to stay on?
Nutrition
What is the easiest diet to stay on?

Over 15-million google searches tells us that this is one of the most commonly asked…

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
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
Boom-Boom’s Protein Balls [Recipe + Macros]
Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]

What could be a better snack then something high in protein, low in calories, easy…

Nutrition
[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
7 Not-So-Obvious Ways To Break Plateaus
Nutrition
7 Not-So-Obvious Ways To Break Plateaus

Plateaus suck. We’ve all been through them, some of us break through and others don’t….

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
Get Shredded for Summer! [Free Diet Plan]
Nutrition
Get Shredded for Summer! [Free Diet Plan]

  What is the best fat loss diet plan? I always get that question and…

Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)
Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)

Pinch me, I think I’m dreaming!! – The first time I read that I can…

Nutrition
7 Reasons You’re Not Losing Weight
Nutrition
7 Reasons You’re Not Losing Weight

I wrote an email for my subscribers the other day called “White Noise”. It went…

Nutrition
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
7 things you didn’t know about carbs (but need to)
Nutrition
7 things you didn’t know about carbs (but need to)

Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…

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
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
guides
Your Guide To Better Sleep [Why you Need it & How to Optimize it]

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

guides
Rules Of Flexible Dieting: While Traveling
Nutrition
Rules Of Flexible Dieting: While Traveling

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

Nutrition
What Does Your Body Store As Fat Easiest? Carbs vs. Fats
Nutrition
What Does Your Body Store As Fat Easiest? Carbs vs. Fats

Is it harder for the body to store carbs as fat, than it is to…

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
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
Second podcast
Coaching
Second podcast
Coaching
The Decline Of Male Testosterone (Why It’s At An All Time Low)
Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)

Testosterone is perhaps the most well known and most sought after hormone in the male…

Nutrition
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]
Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]

The majority of the people I work with, including myself, want to lose body fat….

Lifestyle
4 Unique Diet Hacks To Break Your Plateau
Nutrition
4 Unique Diet Hacks To Break Your Plateau

If you’ve been reading my work for a while, you’ll have realized by now that…

Nutrition
[Daily Dose] Win The Rest of 2022, By Doing This.
Daily Dose
[Daily Dose] Win The Rest of 2022, By Doing This.

Win The Rest of 2022, By Doing This. I think most people fail to reach…

Daily Dose
The Secret To Success
Coaching
The Secret To Success

  This weekend, I learned the secret to success. Not how the most rapid fat…

Coaching
Food Wars!
Nutrition
Food Wars!

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

Nutrition
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle
Lifestyle
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle

Sometimes the most important thing in life is to simply just be a good person……

Lifestyle
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 Busy Man’s Fit Guide
Nutrition
The Busy Man’s Fit Guide

“You practically live in the gym, Cody. And even when you’re not literally there, you’re…

Nutrition
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.
Training
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.

As a reader of my blog, I can assume your goal is to look, perform,…

Training
[Daily Dose] The Greats and YOU… Are the same.
Daily Dose
[Daily Dose] The Greats and YOU… Are the same.

The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…

Daily Dose
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

I’m going to dive into the exact process of getting my man shown below, Jeremiah,…

Coaching
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

guides
[Daily Dose] 90% of your results boil down to this.
Daily Dose
[Daily Dose] 90% of your results boil down to this.

90% of your results boil down to this. I posted on instagram that 90% of…

Daily Dose
[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 to Create A Fat Loss Meal Plan
Nutrition
How to Create A Fat Loss Meal Plan

  First we need to define and differentiate the different kinds of diets you can…

Nutrition
[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
[Daily Dose] What is Body Positivity, Really…?
Daily Dose
[Daily Dose] What is Body Positivity, Really…?

What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…

Daily Dose
[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
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
What Motivates You?
Lifestyle
What Motivates You?

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

Lifestyle
The Hypertrophy Guide
Science
The Hypertrophy Guide

First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…

Science
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
13 Things That Make A Perfect Diet
Nutrition
13 Things That Make A Perfect Diet

There is no such thing as a “perfect diet”… Even though I did record a…

Nutrition
The Training Solution For Those Who "Don’t Have The Time"
Lifestyle
The Training Solution For Those Who "Don’t Have The Time"

Making enough time for fitness seems to be a pretty common roadblock amongst people. In…

Lifestyle
Periodizing Your Nutrition (The Key To Results That Last)
Nutrition
Periodizing Your Nutrition (The Key To Results That Last)

Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…

Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?
Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Sugar has been scaring us for decades, from the claims of it impacting and being…

Nutrition
The Complete Guide To Dietary Fats
guides
The Complete Guide To Dietary Fats

Dietary fats are essential to give your body energy and to support cell growth, they…

guides
[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
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
The Hero’s Journey To Total Transformation
Nutrition
The Hero’s Journey To Total Transformation

If you’re a movie geek like me, you know exactly what the hero’s journey truly is….

Nutrition
[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
Nutrition

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

Nutrition
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
38 Tips To Burn MORE Fat
Nutrition
38 Tips To Burn MORE Fat

The second I finished my “46 Tips to Build More Muscle” blog, I knew I…

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
Concurrent Training: A Practical Guide, Backed By Science
guides
Concurrent Training: A Practical Guide, Backed By Science

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

guides
How To Use Supersets In Your Training
Training
How To Use Supersets In Your Training

Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…

Training
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
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
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
Your “Part by Part” Guide To More Muscle, Less Fat.
Training
Your “Part by Part” Guide To More Muscle, Less Fat.

First and foremost, let’s talk about whom this article is for. Plain and simple, this…

Training
What’s The Best Workout Split For You?
Training
What’s The Best Workout Split For You?

This is a VERY common question we get at TCM (what’s the best workout split?),…

Training
[Daily Dose] YOLO…
Daily Dose
[Daily Dose] YOLO…

YOLO… There’s something about being a human that innately slows you down or tries to…

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
Muscle Growth For The Female Lifter
Nutrition
Muscle Growth For The Female Lifter

Gaining – a scary word for most women to hear or even think about, especially…

Nutrition
5 Travel Strategies To Avoid Falling Off The Wagon
Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon

Travel is a part of life no matter if it’s for work or pleasure, with…

Lifestyle
The Ultimate Fat Burning Supplement Stack (Backed By Science)
Fat Loss
The Ultimate Fat Burning Supplement Stack (Backed By Science)

  Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…

Fat Loss
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
10 Ways To Kill Cravings
Nutrition
10 Ways To Kill Cravings

When you’re on a diet, one of the most annoying things you’re going to come…

Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.
Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

Nutrition
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)
Nutrition
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)

Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…

Nutrition
Artificial Sweeteners: Good or Bad? Diet Help or Danger?
Nutrition
Artificial Sweeteners: Good or Bad? Diet Help or Danger?

Artificial sweeteners were created to make food taste better without adding calories. Some of the…

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] ALL IN or all out.
Daily Dose
[Daily Dose] ALL IN or all out.

ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…

Daily Dose
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
Why Fad Diet’s Work… At First.
Nutrition
Why Fad Diet’s Work… At First.

Fad diets do work, at first. And then the results slowly taper off until they…

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
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
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

So here’s my take on the “Clean Eating” diet… It can make you fatter, not…

Nutrition
[Daily Dose] FULFILLMENT > satisfaction
Daily Dose
[Daily Dose] FULFILLMENT > satisfaction

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

Daily Dose
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts
Science
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts

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

Science
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
[Daily Dose] Your efforts need to match your goals.
Daily Dose
[Daily Dose] Your efforts need to match your goals.

Your efforts need to match your goals. I attended a webinar recently and the speaker…

Daily Dose
[Daily Dose] Your Time is Worth More Than Money.
Daily Dose
[Daily Dose] Your Time is Worth More Than Money.

Your Time is Worth More Than Money. I’m the type of person who values his…

Daily Dose
How Sore Should You Be After A Workout?
Training
How Sore Should You Be After A Workout?

Many people question whether or not getting sore after a workout (training session) is a…

Training
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

Most of us are doing many little things throughout the day and week that are…

Nutrition
Train Like an Athlete
Training
Train Like an Athlete

For many reasons, everybody should aim to train like an athlete. First of all would…

Training
KAIZEN
Lifestyle
KAIZEN

“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…

Lifestyle
[Daily Dose] Self-Made is Made Up.
Daily Dose
[Daily Dose] Self-Made is Made Up.

Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…

Daily Dose
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
[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
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)
Science
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)

Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…

Science
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness
Science
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness

Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1  Title: Wearing of…

Science
The Ultimate Hardgainer Guide to Getting Jacked
Training
The Ultimate Hardgainer Guide to Getting Jacked

You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…

Training
[Daily Dose] What If You Couldn’t Fail…?
Daily Dose
[Daily Dose] What If You Couldn’t Fail…?

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

Daily Dose
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
Can I Exercise with a Muscle Strain?
Science
Can I Exercise with a Muscle Strain?

Muscle strains seem to happen at the most inopportune time. They are a common injury…

Science
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
Training Volume: How Many Sets Per Week is Enough?
Training
Training Volume: How Many Sets Per Week is Enough?

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

Training
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
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

Nutrition
The Elimination Diet
Nutrition
The Elimination Diet

“Why on earth would I want to completely remove all that stuff, which I enjoy…

Nutrition
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

We’ve talked about periodization a few times prior to this post on the BBP blog,…

Coaching
Body Fat Overshooting (Post Diet Consequences)
Nutrition
Body Fat Overshooting (Post Diet Consequences)

We live in what feels like the peak of a fad diet culture, where media…

Nutrition
46 Tips To Build More Muscle
Nutrition
46 Tips To Build More Muscle

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

Nutrition
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] 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
[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
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
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
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans
Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans

Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…

Nutrition
The Final Chapter…
Lifestyle
The Final Chapter…

  I love this saying above, because I’ve often referred to life as a book….

Lifestyle
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
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
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]
Training
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

Training
[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
Intermittent Fasting
Nutrition
Intermittent Fasting

  Intermittent fasting has been expanding in popularity right now more than ever and tons…

Nutrition
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
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
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
EPISODE 9: Associate Pain vs Pleasure to Commit to Success
Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

Nutrition
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
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
Nutrition For Endurance Athletes (An Evidence Based Approach)
Nutrition
Nutrition For Endurance Athletes (An Evidence Based Approach)

“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…

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
Are you eating enough?
Nutrition
Are you eating enough?

This is a question that I personally have had to ask many clients, even myself…

Nutrition
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)
Nutrition
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)

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

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
How Low Can You Take Your Calories?
Nutrition
How Low Can You Take Your Calories?

People want to lose weight as fast as possible, but at some point it becomes…

Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]
Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]

I’m going to try and keep this one short and too the point – notice…

Nutrition
[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
"Fat-Burning Foods" [ Truth or Myth? ]
Nutrition
"Fat-Burning Foods" [ Truth or Myth? ]

Do you ever read media titles that say things like, “Eat Salmon to burn MORE…

Nutrition
Yoga For Meatheads (Should Weightlifters Do Yoga?)
Training
Yoga For Meatheads (Should Weightlifters Do Yoga?)

Many guys (and even gals) who are into strength training switch off when they hear…

Training
[Daily Dose] ACTION → RESULTS → MOTIVATION
Daily Dose
[Daily Dose] ACTION → RESULTS → MOTIVATION

ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…

Daily Dose
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
"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
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
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.
Lifestyle
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

Lifestyle
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
A Day in The Not So Average Life – VLOG Ep.2
Lifestyle
A Day in The Not So Average Life – VLOG Ep.2

For a chance to start your 30 day transformation, visit the links below! The 30…

Lifestyle
"Rich is not What you have, it’s Who you have beside you."
Lifestyle
"Rich is not What you have, it’s Who you have beside you."

Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…

Lifestyle
Two-A-Day Training: Is More Better? Or Destructive?
Training
Two-A-Day Training: Is More Better? Or Destructive?

Training twice per day, also known as two-a-days, stems from the idea that more is…

Training
[Daily Dose] Patience, Persistence, & Positive People.
Daily Dose
[Daily Dose] Patience, Persistence, & Positive People.

Patience, Persistence, & Positive People. If there was ever a formula for success… this is…

Daily Dose
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’
Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’

One of the biggest struggles for me when I started “Dieting”, I hate that word…

Nutrition