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

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

It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…

  In honor of the one of the greatest hip-hop artists to ever touch the…

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

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

Understanding RIR (Reps in Reserve): The Key to Smarter Training and Better Results When it…

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

9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…

Quinoa, an ancient grain originating from the Andean region of South America, has a rich…

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

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

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

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

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

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

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

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

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

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

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

Do you workout fasted or are you one of those people who absolutely has to…

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

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

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

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

I developed a framework for our fitness and nutrition coaching that takes our clients through…

Heat vs. Cold Exposure: Comparing the Science Behind Two Powerful Health Interventions Introduction In recent…

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

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

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

Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…

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

Today is not about a strategy to lose more weight, a new theory on building…

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

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

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

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

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

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

Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

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

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

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

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

Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…

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

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

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

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

Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Things that take hard work, scare you quite a bit, push you further and harder…

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

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

What else goes into weight loss besides eating well and exercising? In reality, there are…

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

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

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

Why a High-Carb Diet Can Help You Lose Fat Faster For years, low-carb diets have…

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

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

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

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

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

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

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

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

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

Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…

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

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

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

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

Mastering Hybrid Training: Blending Endurance Running and Strength Training for Optimal Strength Gains, Muscle Mass,…

Power List. One of the most SIMPLE things you can do to get more shit…

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

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

The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…

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

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

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

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

Watermelon is 92% water, making it one of the most hydrating foods available. It’s also…

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

90% lean ground beef is a great balance between flavor, protein, and lower fat content…

Dieting down to get stage lean might be one of the most strict diets on…

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

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

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

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

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

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

“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…

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

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

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

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

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

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

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

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…

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

I think everyone, at least once within his or her training history, has been stuck….

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

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

An introduction into weight loss prescription drugs Losing weight can be a journey full of…

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

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

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

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

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

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

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

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

Why Transparency About Cost Matters in Online Fitness Coaching Let’s be honest — most fitness…

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

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

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

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

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

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

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

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

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

These past few weekends I have had the opportunity to learn and hang with some…

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

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

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

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

LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…

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

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

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

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

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

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

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

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

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

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

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

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

What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…

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

This article is a dive into the science of volume for optimizing hypertrophy. I encourage…

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

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

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

Kale, scientifically known as Brassica oleracea var. acephala,  is a leafy green vegetable that has…

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

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

I received a question on instagram the other day that said, “What would be your…

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

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

Caffeine can help you burn fat… But wait it can mess with your adrenal glands……

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

Coconut oil is a unique fat source rich in medium-chain triglycerides (MCTs), which your body…

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

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

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

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

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

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

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

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

Exercise Selection and Programming: Building the Foundation for Effective Training When it comes to training…

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

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

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

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

Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…

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

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

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