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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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11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…

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
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
How Your Testosterone Levels Impact Muscle Growth
Hormones
How Your Testosterone Levels Impact Muscle Growth

Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…

Hormones
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
Discovering True Human Optimization [Harsh Reality]
Nutrition
Discovering True Human Optimization [Harsh Reality]

Human Optimization is a word that’s thrown around a lot today. Some say it’s being…

Nutrition
Training Under The Influence
Training
Training Under The Influence

After reading the title I’m sure your all a bit confused, why would you train…

Training
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
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
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
5 Laws of Conditioning
Training
5 Laws of Conditioning

A lot of people get confused about or over think their cardio/conditioning. This could be…

Training
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
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
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

Nutrition
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”
Daily Dose
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”

“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…

Daily Dose
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

Nutrition
Does Periodization Matter For Hypertrophy Training?
Science
Does Periodization Matter For Hypertrophy Training?

What is Training Periodization? Periodization is the manipulation of training variables over time to reach…

Science
The Definitive Guide To Creatine Monohydrate
guides
The Definitive Guide To Creatine Monohydrate

Creatine Monohydrate… might just be our favorite supplement.  Why? Well, because we can recommend it…

guides
Sleep = Results
Lifestyle
Sleep = Results

For as long as man has been around people have always said how important sleep…

Lifestyle
[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
"Post College Party Pouch"- Losing Weight After College
Nutrition
"Post College Party Pouch"- Losing Weight After College

College is full of beer, parties and cheap microwave dinners and although that may sound…

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] 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
Almonds Nutrition Facts: Everything You Want To Know
Micronutrient Index
Almonds Nutrition Facts: Everything You Want To Know

Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…

Micronutrient Index
[Daily Dose] Your Circle Determines Your Growth
Daily Dose
[Daily Dose] Your Circle Determines Your Growth

Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…

Daily Dose
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
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
[VIDEO BLOG] Strength Training For Fat Loss
Training
[VIDEO BLOG] Strength Training For Fat Loss

When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…

Training
3 Steps To Building A Better Butt
Training
3 Steps To Building A Better Butt

When I decided to write this article, my first thought was actually just being surprised…

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
What’s Your "WHY"?
Lifestyle
What’s Your "WHY"?

Todays post is all about the most important question we need to ask ourselves on…

Lifestyle
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
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
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

  Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…

Coaching
[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 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
Low Calorie Foods That Fill You Up
guides
Low Calorie Foods That Fill You Up

When you think about hunger, what comes to mind?  Pain in your abdomen or a…

guides
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
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
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
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
"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
Lower Body Training Session Vlog (Working Around Low-Back Issues)
Training
Lower Body Training Session Vlog (Working Around Low-Back Issues)

  Today I’ll be doing something a bit different than usual, going to do a…

Training
The Definitive Guide To Thyroid Health
guides
The Definitive Guide To Thyroid Health

With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…

guides
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
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
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
[VIDEO] Individualizing Your Calorie Intake
Nutrition
[VIDEO] Individualizing Your Calorie Intake

The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…

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
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
[Daily Dose] People Who Take Offense, Don’t Take Action
Daily Dose
[Daily Dose] People Who Take Offense, Don’t Take Action

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

Daily Dose
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
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

Nutrition
Steps to Success
Lifestyle
Steps to Success

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

Lifestyle
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
[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
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)
Nutrition
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)

Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…

Nutrition
Before and After, The Reverse Diet...
Client Case Study: Successful Reverse Diet (15 Month Process)
Coaching
Client Case Study: Successful Reverse Diet (15 Month Process)

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

Coaching
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
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
Successful Intuitive Eating (9 Step System)
Nutrition
Successful Intuitive Eating (9 Step System)

What to eat, how much to eat, timing what you eat, and then actually seeing…

Nutrition
[Daily Dose] The gift is WITHIN the process…
Daily Dose
[Daily Dose] The gift is WITHIN the process…

The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…

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 follow…

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
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
[Daily Dose] The Gardener.
Daily Dose
[Daily Dose] The Gardener.

The Gardener. What does a gardener and a champion have in common? A Prolific Sense…

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 World’s Greatest Morning Routine (Use This Proven Point System)
guides
The World’s Greatest Morning Routine (Use This Proven Point System)

That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…

guides
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] 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
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] They Thought They Took Steroids…
Daily Dose
[Daily Dose] They Thought They Took Steroids…

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.
Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

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
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
Why You Are Fat, Lazy and Tired All The Time.
Lifestyle
Why You Are Fat, Lazy and Tired All The Time.

I know the title of this article is a little harsh, blunt and “in your…

Lifestyle
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
Fit over 40
Lifestyle
Fit over 40

One thing I always hear in the gym that irritates the hell out of me…

Lifestyle
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom
Coaching
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Coaching
EPISODE 11: Surviving The Struggle
Nutrition
EPISODE 11: Surviving The Struggle

I’m just over 2 weeks away from my first physique competition and the closer I…

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
3 Reasons You NEED Mobility To Lose More Fat
Training
3 Reasons You NEED Mobility To Lose More Fat

What is Mobility?   If your goal is fat loss, you NEED to incorporate mobility…

Training
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…

Nutrition
The 5 Metrics You MUST Be Measuring
Coaching
The 5 Metrics You MUST Be Measuring

Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…

Coaching
Intermittent Fasting – Everything You NEED To Know
Nutrition
Intermittent Fasting – Everything You NEED To Know

Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…

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
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] 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] 6 Quotes + 3 Steps To Supercharge Your Monday
Daily Dose
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

Daily Dose
Better Gut, Better Abs.
Nutrition
Better Gut, Better Abs.

  Do the things I’m going to share with you in this article today, and…

Nutrition
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]
Coaching
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]

  Last week I was Resurrected, which technically means being raised up from the dead……

Coaching
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
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
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
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)
Coaching
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)

When it comes to creating the lean body we all want, the ultimate goal is…

Coaching
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
‘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
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
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

  Today I read a story, the kind of story that makes you stop, shut…

Lifestyle
Second podcast
Coaching
Second podcast
Coaching
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
[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
[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
How to Build Lasting Habits, While Breaking The Ones Holding You Back
Lifestyle
How to Build Lasting Habits, While Breaking The Ones Holding You Back

Have you ever wondered how some people seem to effortlessly follow through with their workout…

Lifestyle
EPISODE 8: Trust The Process
Nutrition
EPISODE 8: Trust The Process

Week 7 is complete, week 8 is here and my physique show feels like it…

Nutrition
[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
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
[Daily Dose] Self Limiting Behaviors.
Daily Dose
[Daily Dose] Self Limiting Behaviors.

Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…

Daily Dose
[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 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
[Daily Dose] Ready, Aim, FIRE. Repeat.
Daily Dose
[Daily Dose] Ready, Aim, FIRE. Repeat.

Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…

Daily Dose
The Essential Guide to Salmon Nutrition and Its Health Advantages
Micronutrient Index
The Essential Guide to Salmon Nutrition and Its Health Advantages

Salmon, known for its rich flavor and nutritional value, holds a significant place in various…

Micronutrient Index
[Daily Dose] Master The Basics.
Daily Dose
[Daily Dose] Master The Basics.

Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…

Daily Dose
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

This is my second time writing this article, to be honest. The first go around…

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
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
Getting Your Period Back
Nutrition
Getting Your Period Back

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

Nutrition
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] Habits and Addictions Are The Same
Daily Dose
[Daily Dose] Habits and Addictions Are The Same

Habits and Addictions Are The Same This is crazy, but did you know that less…

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
The Elimination Diet
Nutrition
The Elimination Diet

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

Nutrition
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
Top 3 Most Under-Rated Supplements
Nutrition
Top 3 Most Under-Rated Supplements

Whenever I get questions about supplements it always makes me laugh because it leads to…

Nutrition
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

  This may be the realist shit I’ve ever written for my blog. I know…

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
The Final 10lbs…
Nutrition
The Final 10lbs…

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

Nutrition
EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

Nutrition
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
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
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
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
8 Ways To Handle Your Diet On Christmas
Nutrition
8 Ways To Handle Your Diet On Christmas

1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…

Nutrition
[Daily Dose] Be You, Everyone Else Is Taken.
Daily Dose
[Daily Dose] Be You, Everyone Else Is Taken.

Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

Daily Dose
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

When it comes to training there are always some aspects that people leave out or…

Training
Food Wars!
Nutrition
Food Wars!

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

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
The Secret To Success
Coaching
The Secret To Success

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

Coaching
[Daily Dose] Quick results are a lie.
Daily Dose
[Daily Dose] Quick results are a lie.

Quick results are a lie. I’d have you consider that success isn’t an easy game…

Daily Dose
[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
A Strong Case For Tracking Macros
Nutrition
A Strong Case For Tracking Macros

You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…

Nutrition
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
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
[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 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
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
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
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]
Lifestyle
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

Lifestyle
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
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
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
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
LEAVE A LEGACY, LIVE FOREVER.
Coaching
LEAVE A LEGACY, LIVE FOREVER.

It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….

Coaching
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]
Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]

Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…

Lifestyle
The Exact Breakfast For A Leaner Body [What To Eat & Why]
Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

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] Progress is made at the speed of trust.
Daily Dose
[Daily Dose] Progress is made at the speed of trust.

Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

Daily Dose
How To Lean Bulk Properly (Build Muscle, Without Gaining Fat)
Nutrition
How To Lean Bulk Properly (Build Muscle, Without Gaining Fat)

Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…

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

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

Nutrition
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
5 Reasons Meal Timing Matters
Nutrition
5 Reasons Meal Timing Matters

Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…

Nutrition