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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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September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)
Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)

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

Nutrition
[Daily Dose] How To Turn A Bad Day Around
Daily Dose
[Daily Dose] How To Turn A Bad Day Around

How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…

Daily Dose
Make Life Awesome
Lifestyle
Make Life Awesome

Are you doing everything in your power to be the best you possibly can be?…

Lifestyle
Functional Upper Body Training Session [Full Workout Explained]
Training
Functional Upper Body Training Session [Full Workout Explained]

Watch the video below to get access to an exclusive functional hypertrophy training program [for…

Training
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
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
[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
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
5 Keys To Tracking Macros Successfully
Nutrition
5 Keys To Tracking Macros Successfully

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

Nutrition
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)
Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)

For years you have been calling people who track their macros, record their food, and…

Nutrition
Being Real About CrossFit – The Good and The Bad
Nutrition
Being Real About CrossFit – The Good and The Bad

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

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
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
The Beginner’s Guide Series [ALL VIDEOS]
Nutrition
The Beginner’s Guide Series [ALL VIDEOS]

My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…

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

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

Training
[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
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
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
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
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
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
[VIDEO BLOG] Losing Stubborn Body Fat
Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat

Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…

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

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

guides
[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
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)
Nutrition
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)

What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…

Nutrition
The Battle Against Carbs
Nutrition
The Battle Against Carbs

    So many people have a confusion towards carbs and don’t know how to treat…

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
Become Lean AND Healthy, Long-Term
Lifestyle
Become Lean AND Healthy, Long-Term

  When I reflect back on all that I’ve been through in this lifestyle of…

Lifestyle
"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
The Truth About Gluten
Nutrition
The Truth About Gluten

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

Nutrition
[Daily Dose] Success is how you SEE it.
Daily Dose
[Daily Dose] Success is how you SEE it.

Success is how you SEE it. 90% of the results you see are pre-determined based…

Daily Dose
Fit over 40
Lifestyle
Fit over 40

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

Lifestyle
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
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?

Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…

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

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

Daily Dose
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

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

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

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

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

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

Daily Dose
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
Resistance. The #1 Thing Holding Us Back.
Coaching
Resistance. The #1 Thing Holding Us Back.

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

Coaching
[Daily Dose] 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
Should YOU Take a Cheat Meal?!
Nutrition
Should YOU Take a Cheat Meal?!

The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….

Nutrition
[Daily Dose] Be A Leader, Not A Follower.
Daily Dose
[Daily Dose] Be A Leader, Not A Follower.

Be A Leader, Not A Follower. If you’re reading this, it means you want to…

Daily Dose
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
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
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
[Daily Dose] No Fluff, Just Planning + Execution.
Daily Dose
[Daily Dose] No Fluff, Just Planning + Execution.

No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….

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

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

Daily Dose
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
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
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
Your Diets Effect on Hormones & How To Benefit From Them
Nutrition
Your Diets Effect on Hormones & How To Benefit From Them

One of the most underestimated factors in achieving fitness results, which can actually be the…

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
[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
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
Getting Through The Holidays [Without Ruining Your Progress]
Nutrition
Getting Through The Holidays [Without Ruining Your Progress]

The holidays are a time for friends, family, and yes, lots of good food! But…

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

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

Nutrition
[Daily Dose] The Intention-Behavior Gap.
Daily Dose
[Daily Dose] The Intention-Behavior Gap.

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

Daily Dose
Intermittent Fasting
Nutrition
Intermittent Fasting

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

Nutrition
Cody McBroom holding a pile of books
Reverse Dieting, Body Recomposition, and How To Train While Cutting
Nutrition
Reverse Dieting, Body Recomposition, and How To Train While Cutting

Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…

Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…
Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…

The human gut, or “The Second Brain” as most are calling it – which makes…

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

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

Training
Food Wars!
Nutrition
Food Wars!

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

Nutrition
Shut Up and Listen!
Lifestyle
Shut Up and Listen!

After reading the title your problem wondering, “What in the hell will Boom Boom be…

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
Fat-Loss’s Worse Enemy… Stress.
Nutrition
Fat-Loss’s Worse Enemy… Stress.

Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…

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
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
17 Diet Lies’ They Told You, And You Believed.
Nutrition
17 Diet Lies’ They Told You, And You Believed.

  Fasting before cardio will burn more body fat. Plain and simple, this is just…

Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)
Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…

Nutrition
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] 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
[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
The Ultimate Fat Burning Supplement Stack (Backed By Science)
Fat Loss
The Ultimate Fat Burning Supplement Stack (Backed By Science)

THE ULTIMATE FAT BURNING SUPPLEMENT STACK One of the most frequently searched and asked questions…

Fat Loss
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

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

Training
The "Body Fat Set Point"…. Myth or Truth?
Nutrition
The "Body Fat Set Point"…. Myth or Truth?

The body fat set point… Myth or Truth? Such a great topic, also a really controversial…

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

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

Daily Dose
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] Winners Arent Afraid To Lose
Daily Dose
[Daily Dose] Winners Arent Afraid To Lose

Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…

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
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
Is a Carb a Carb? Do Nutrients Matter? How much do I need?
Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need
Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

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

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

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

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

Daily Dose
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

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

Nutrition
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
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 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
[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
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
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

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

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

Nutrition
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
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…

Coaching
37 Power Foods For Men
Nutrition
37 Power Foods For Men

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

Nutrition
How Should I Split My Workouts? [Optimize Your Weekly Training Split]
Training
How Should I Split My Workouts? [Optimize Your Weekly Training Split]

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

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
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
Designing The Perfect Workout Finisher
Training
Designing The Perfect Workout Finisher

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

Training
The Simplicity Of Success
Nutrition
The Simplicity Of Success

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

Nutrition
[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
EPISODE 6: 5 Steps To Habitual Lifestyle Changes
Lifestyle
EPISODE 6: 5 Steps To Habitual Lifestyle Changes

I am officially six days away from the half way marker of this 12-week journey……

Lifestyle
[Daily Dose] It’s not what you do, it’s how you feel.
Daily Dose
[Daily Dose] It’s not what you do, it’s how you feel.

It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…

Daily Dose
The Definitive Guide to Getting Lean After Your Freshman 15
Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15

As many of you probably know, the “Freshman 15” is very real. In fact, the…

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

How To Track Macros When Eating At Restaurants In this article, I’m going to show…

guides
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
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

The Recovery Paradigm, something not many talk about – yet 100% of people are affected…

Lifestyle
The Ultimate Guide to Fitness and Nutrition Coaching
Coaching
The Ultimate Guide to Fitness and Nutrition Coaching

Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…

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

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

Nutrition
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
[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
Recovery 101 (Discover What Actually Determines Your Results)
Nutrition
Recovery 101 (Discover What Actually Determines Your Results)

I actually couldn’t believe the result when this study came out… But when I really…

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

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

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

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

Nutrition
EPISODE 2: Determination Leads to Success
Lifestyle
EPISODE 2: Determination Leads to Success

Week 1 is complete! And DAMN…. That was a long week! But the best feeling…

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

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

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

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

Lifestyle
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
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

Many people don’t know this, but I was once a fat kid, or as my…

Lifestyle
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
[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
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
Does Cortisol Affect Fat Loss?
Hormones
Does Cortisol Affect Fat Loss?

Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…

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

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

Physiology
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…

Training
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
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 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
[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
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

90% of people who come to me expect that they’ll need to do a bunch…

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
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
[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
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
The Secret To Success
Coaching
The Secret To Success

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

Coaching
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
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