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

November 1, 2022
Written by Cody McBroom

Reviewed By:

Dr. Brandon Roberts, PhD

15 Min Read

Key takeaways

1

Inter-set stretching is based on the idea that if muscles are actively or passively stretched between sets, the additional mechanical stimulus may enhance the hypertrophic effect of traditional strength training.

2

Stretch-mediated hypertrophy is the processes of a muscle reaching it's fully lengthened position and potential, while under load.

3

Research supports the idea that a full ROM and stretching itself can lead to more muscle growth. But there's more to it and in this article, that's what we break down.

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy

Intensification techniques, also known as advanced techniques, are a scientific term for methods like drop-sets, cluster sets, pre-exhaustion (or pre-fatigue), rest-pause training, reciprocal sets, overcoming-isometrics, and overload-eccentrics. Each technique has a slightly different purpose and can potentially be used in certain scenarios to maximize how you adapt to training, whether we’re talking strength or hypertrophy (muscle growth). In part 1, we covered the science and application behind super-sets. In this article we’ll be covering inter-set stretching and stretch-mediated hypertrophy, so that you can understand what these methods are AND how (or if) you can add this training intensification technique into your training program. 

Science Behind Stretching For Hypertrophy

The science behind testing advanced techniques is fairly small and involves a lot of considerations, so below we’ve focused on the chronic studies, lasting more than four weeks, more so than the acute studies, which are generally only a single exercise session. However, if an acute study has something interesting it will be mentioned. We do this as a way to ensure all the research is considered, but only the most insightful and applicable research is utilized in our guidance for you!

Research Review: Inter-Set Stretching

Inter-set stretching is based on the idea that if muscles are actively or passively stretched between sets, the additional mechanical stimulus may enhance the hypertrophic effect of traditional strength training. The two main methods to do this are to lower the weight and allow the weight to stretch your muscles or keep the weight the same as your working set. For example, when doing a chest cable fly you would complete your set, then rest for 15-30 seconds between each set in a stretched position (pretend you’re gliding). 

We have a few studies to give us insight on inter-set stretching. Studies in rabbits, rats, and birds have suggested that passive stretching can cause muscle hypertrophy. On the other hand, some human research suggests that stretching for long periods may decrease strength and increase fatigue although the effect is context specific. A previous (unpublished) study found that trained individuals performing inter-set stretching increased the muscle thickness of their gastrocnemius more than traditional resistance-training. 

In one study, 8 weeks of traditional strength training (TST) and inter-set stretching combined with TST was tested. Both groups performed 6 strength exercises encompassing the whole body (bench press, elbow extension, seated rows, biceps curl, knee extension, and knee flexion) performing 4 sets of 8-12 repetition maximum. The inter-set stretching group performed unweighted static passive stretching, at maximum stretch, for 30 seconds between sets. Both groups performed training sessions twice a week. The authors found that inter-set stretching was not superior or inferior to traditional training. This was likely due to the fact that the participants completed simple static stretching.

In the next study on inter-set stretching, participants were randomly assigned into two groups and underwent an 8-week training program. Subjects in the inter-set stretching group completed an additional loaded stretch for 30 second at 15% of their working load from the prior set during the inter-set rest periods. Oddly, the inter-set stretching group rested for 90-second rest between sets while the TST group rested for 120 seconds. The results ultimately suggest the addition of a loaded inter-set stretching does not affect muscular adaptations either positively or negatively in resistance-trained men. 

A more recent study evaluated changes in muscle strength and hypertrophy in the calf muscle, comparing TST and inter-set stretching in young men who had not performed lower-body resistance training for at least 6 months. The participants completed seated and straight-leg calf raise exercises, twice per week. The inter-set stretching group completed a 20-second stretch between sets with the same load they used during the set and both groups rested for the same amount of time between sets. The authors found that inter-set stretching was beneficial for hypertrophy in the soleus, but not the gastrocnemius muscle in the calf. 

Taken together, these studies suggest there isn’t likely a benefit or detriment to adding inter-set stretching to your training. It’s not going to make much of a difference in the short-term (8-12 weeks) and long-term we don’t have any data. 

Research Review: Stretch-Mediated Hypertrophy

Now that we’ve covered inter-set stretching, we can move on to what’s known in the literature as stretch-mediated hypertrophy. Stretch-mediated hypertrophy is the processes of a muscle reaching it’s fully lengthened position and potential, while under load. This is a newly popular topic that is currently going through a lot of research, so the studies we can present on this specific topic are fairly limited but nonetheless are extremely useful. We can also pull from research done on strength training with full ranges of motion, to support our case for stretch-mediated hypertrophy.

To further describe what stretch-mediated hypertrophy is and looks like, to help you truly understand the what before we dive into the why, I want you to think of a standing barbell curl vs. an incline bench hammer curl (see image below):

standing barbell curl and incline hammer curls
The different curl variations show a difference in range of motion

 

As you can see in the image, the standing barbell curl will be limited in regards to stretch-mediated hypertrophy. This is because the barbell will reach your hip and end your ability to take the range of motion any further beyond that point.

The dumbbell incline hammer curl is not limited in it’s range of motion by anything outside of the muscle physical capabilities. This is because of the nature of what dumbbells allow and the positioning of the incline bench, which is allowing the shoulders to go into slight extension. When doing this, we see an increase in stretch-mediated hypertrophy of the biceps, due to the incline hammer curl’s ability to allow the bicep’s range of motion to be extended further beyond what a normal barbell curl allows. From this, we see a greater amount of load placed on the muscle in the lengthened (stretched) position.

We have a few studies to show just how important the lengthened portion of an exercise is for hypertrophy, which may influence our exercise selection and decision making in regards to what intensification techniques we implement into our training.

The first study to bring up is a recent one (2021) that compared lying leg curls to seated leg curls. In the study they took one group of individuals who performed the same exact training program for 12 full weeks. In the training program, however, one leg performed seated leg curls while the other leg performed lying leg curls. Both exercises do achieve a full range of motion, in regards to knee flexion – but there is a difference between a joints full ROM and a muscles full ROM. If the joint goes into full flexion and extension, then it accomplishes a full ROM. However with a muscle, it may require other joints to change positions in order for it to accomplish it’s full ROM (which again, is a fully lengthened and shortened position).

The study showed that the leg performing seated leg curls resulted in considerably more muscle growth in the hamstrings. The findings of this study indicates that the exercise that places more emphasis on the stretched position, potentially loading that stretched position more, is likely to be the muscle that has the greatest growth potential.

Another recent study found that in certain exercises, partial ranges of motion may actually be more beneficial than full range of motion. At face value, this actually contradicts the many studies that have been published over the years showing that a full ROM is almost always better than a partial ROM for hypertrophy (muscle growth).

However, what was interesting and extremely valuable about this study is that they did not run with the typical partial ROM lifting you see most bro’s do in the gym. Usually we see someone stacking too many plates on a leg press and barely squeezing out quarter reps for their entire set. However, we never see that same lifter take the repetition all the way to the bottom, accomplishing a full ROM initially, and then sitting in the BOTTOM of that leg press performing partials. This is because it would require far LESS weight to perform properly, rather than MORE. However, this is exactly what proper partial ROM reps should likely look like.

In this study, researchers separated the participants into 4 groups: (1) an “end range ROM group” who performed only the top 30° of movement near full knee extension, (2) a “stretch ROM group” who performed only 35° of movement in the bottom, (3) a “full ROM group” who performed both of the above ROMs (reaching 100° of movement), and (4) a “varied ROM group” who alternated between the initial stretch ROM and the final end range ROM workouts.

Most expected that the full ROM group would have the greatest rates of muscle growth in this study, but in fact it was the stretch-only group that gained the most muscle. Which once again allows us to give more credit to the stretch-mediated hypertrophy theory.

Practical Application: How To Use Stretching For Hypertrophy

1 Arm Lat Pulldown - Emphasizing The Stretched Portion of the ROM
1 Arm Lat Pulldown – Emphasizing The Stretched Portion of the ROM

Advanced training techniques could provide an additional stimulus to break through plateaus for trained subjects and prevent excessive monotony in training. As you can see, there is more research to guide us than in Part 1, so we’ve given some practical application for both of these intensification techniques below. 

Inter-Set Stretching

Inter-set stretching doesn’t seem to be an advanced technique that is far superior to traditional training. That said, it could be a useful way to add mechanical stimuli to your working sets. While I wouldn’t use this method for a specialization cycle (e.g., chest focus for 12 weeks) it might be good to use sparingly to keep things interesting, especially for those who are untrained or returning from a break. In terms of protocol, it seems like inter-set stretching with the same load used as the working set provides the most benefit. 

However, we’re just not that impressed with the research here and feel that the main use of stretching for hypertrophy is likely going to be to use it, outside of your training sessions, as a way to increase flexibility so that you can begin accomplishing a full range of motion — that is, if you’re lacking in your ability to do so to begin with. The other optimal way to utilize it would be with stretch-mediated hypertrophy; however, as you can see, neither of these suggestions are actually FOR inter-set stretching… but rather for other types of hypertrophy focused stretching methods.

Stretch-Mediated Hypertrophy

Although we do have semi-correlated evidence in other studies that go way back, stretch-mediated hypertrophy itself is still in it’s infancy of the research. It’s looking very bright, though, and we’re excited to see what’s to come in this line of research.

That being said, our recommended use of this is to actually use it regularly with a normal level of effort and intensity. Rather than saving it to be used as an intensification method that takes your training from ground level to level 100.

What we recommend is to train with a full range of motion as often as you can, without causing injury, and ensure that you’re utilizing exercises that emphasize not just the stretched portion of the range, but also the shortened range as well. These studies lead us to believe that the stretched position is likely more beneficial, but that doesn’t mean that it’s the ONLY beneficial portion of the range of motion during an exercise.

A study lead by Chris Barakat showed better muscle growth when varying the joint angle, encouraging multiple ranges of motion for both the joint and the muscle, compared to limiting the exercise variations to just one joint angle and range of motion. This means we should vary our exercises and utilize multiple ranges of motion, to accomplish the best gains.

Knowing that, we’d recommend that at least 1/3, if not 1/2, of your exercises lean towards greater ranges of motion that place a large emphasis on the stretched portion of the exercise. This could mean changing the variation all together or utilizing a different piece of equipment to emphasis a greater ROM, but it could also simply mean slowing down at that last part of the ROM in order to place a greater amount of time under tension in the stretched portion of the ROM.

You can also crank up the intensity a bit by performing extended-set-partials. You can do this on a DB Bench Press, for example, by first accomplishing all your prescribed reps and then following the final full ROM rep with a maximum amount of partial-repetitions in the bottom portion of the lift. Doing this allows you to accomplish all your full ROM reps and then complete a large amount of reps in the most hypertrophic range of motion there is; the stretched position.

Conclusion

More and more research is coming out in this area, so stay tuned with what the evidence based fitness community brings out AND be on the look out for more content from us on the topic, because we’re sure to update this as more research comes out.

If you want to immediately learn how to apply some of this into your training, check out our workout app: The Tailored Trainer.


References:

  1. Fowles JR, Sale DG, MacDougall JD. Reduced strength after passive stretch of the human plantarflexors. J Appl Physiol (1985). 2000;89(3):1179-1188.
  2. Chaabene H, Behm DG, Negra Y, Granacher U. Acute effects of static stretching on muscle strength and power: an attempt to clarify previous caveats. Front Physiol. 2019;10:1468.
  3. Evangelista AL, De Souza EO, Moreira DCB, et al. Interset stretching vs. Traditional strength training: effects on muscle strength and size in untrained individuals. J Strength Cond Res. 2019;33 Suppl 1:S159-S166.
  4. Wadhi T, Barakat C, Evangelista AL, et al. Loaded inter-set stretching for muscular adaptations in trained males: is the hype real? Int J Sports Med. 2022;43(2):168-176.
  5. Every DWV, Coleman M, Rosa A, et al. Loaded inter-set stretch may selectively enhance muscular adaptations of the plantar flexors. PLOS ONE. 2022;17(9):e0273451.
  6. Maeo et al. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. PMID: 3300919

  7. Pedroso et al. (2021). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. PMID: 33977835

  8. Chris Barakat et al. (2019). The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals. PMID: 31487841

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How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

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

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

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

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

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

Lifestyle
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] 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
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
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] 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
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] 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
5 Tips For More Consistency
Training
5 Tips For More Consistency

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

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

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

Nutrition
[Daily Dose] 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
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
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
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
[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
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)
Science
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)

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

Science
[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
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
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
How To Create The Most Effective Full Body Training Program
guides
How To Create The Most Effective Full Body Training Program

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

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

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

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

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

Training
[Daily Dose] 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
The 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

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

Lifestyle
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
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
Relationship Status : "Dieting"
Nutrition
Relationship Status : "Dieting"

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

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
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]
Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]

As a huge coffee lover, I’ve decided to take some time today to stand my…

Nutrition
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

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

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

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

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

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

Daily Dose
Understanding Gut Health (How Your Gut Determines Your Health)
Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)

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

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
[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
[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
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
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

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

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

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

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

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

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

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

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

You should love how you look! If you don’t know what copywriting is, it’s the…

Daily Dose
[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
[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
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
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
Downhill Metabolisms [What Actually Happens When We Diet]
Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]

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

Nutrition
How to Intensify Your Workout: 7 Proven Training Techniques
Training
How to Intensify Your Workout: 7 Proven Training Techniques

How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…

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

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

Nutrition
The "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
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
[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
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] 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 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
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
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

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

Lifestyle
Practical Experiences and Applications Of Intermittent Fasting
Nutrition
Practical Experiences and Applications Of Intermittent Fasting

Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…

Nutrition
The Hypertrophy Guide
Science
The Hypertrophy Guide

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

Science
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

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

Coaching
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
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
Why Fad Diet’s Work… At First.
Nutrition
Why Fad Diet’s Work… At First.

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

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

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

Nutrition
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…

Nutrition
The Ultimate Kettlebell Workout Guide
guides
The Ultimate Kettlebell Workout Guide

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

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

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

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

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

Nutrition
[Daily Dose] 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
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
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
4 Ways To Increase Productivity Towards YOUR Goals
Lifestyle
4 Ways To Increase Productivity Towards YOUR Goals

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

Lifestyle
Prescription Weight Loss Drugs: Potential Risks & Benefits
Nutrition
Prescription Weight Loss Drugs: Potential Risks & Benefits

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

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
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]
Coaching
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]

That’s a question I get quite often inside of our coaching practice and rightfully so,…

Coaching
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
Fish Oil Supplementation 101
guides
Fish Oil Supplementation 101

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

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

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

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

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

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

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

Lifestyle
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
3 Exercises That Should NEVER Leave Your Program
Training
3 Exercises That Should NEVER Leave Your Program

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

Training
What Type of Protein Powder is Most Effective?
Nutrition
What Type of Protein Powder is Most Effective?

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

Nutrition
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

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

Science
Boom Boom’s Fat Loss Secrets
Lifestyle
Boom Boom’s Fat Loss Secrets

As a fitness and health professional, it is a crucial must to know everything there…

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

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

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

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

Daily Dose
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
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
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
Intermittent Fasting
Nutrition
Intermittent Fasting

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

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

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

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

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

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

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

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

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

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

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

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

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

Nutrition
The 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
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
The 8 Biggest Diet Mistakes
Nutrition
The 8 Biggest Diet Mistakes

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

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
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It
guides
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It

Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…

guides
[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
[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
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
7 Reasons Your Diet Is Failing
Nutrition
7 Reasons Your Diet Is Failing

I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…

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
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
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…

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

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

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

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

Daily Dose
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
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
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
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
The Secret To Success
Coaching
The Secret To Success

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

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

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

Training
[Daily Dose] TRY HARDER.
Daily Dose
[Daily Dose] TRY HARDER.

TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

Daily Dose
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
How To Naturally Boost Your Testosterone Levels
Hormones
How To Naturally Boost Your Testosterone Levels

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

Hormones
[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
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
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
Nutrition

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

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

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

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

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

Nutrition
What I’ve Learned From Setting Targets Too Big
Lifestyle
What I’ve Learned From Setting Targets Too Big

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

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

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

Coaching
The Final Chapter…
Lifestyle
The Final Chapter…

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

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

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

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

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

Coaching
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
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
Food Wars!
Nutrition
Food Wars!

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

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

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

Lifestyle
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

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

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

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

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

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

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

Nutrition
The 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
Why You Can’t Keep The Weight Off
Nutrition
Why You Can’t Keep The Weight Off

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

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
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
Consistency
Lifestyle
Consistency

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

Lifestyle
[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
[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
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
"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
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?
Daily Dose
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

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

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

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

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

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

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

Nutrition
Can I Exercise with a Muscle Strain?
Science
Can I Exercise with a Muscle Strain?

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

Science
[Daily Dose] Redirect Your Impatience.
Daily Dose
[Daily Dose] Redirect Your Impatience.

Redirect Your Impatience. My daughter is about to turn 4 next month and she has…

Daily Dose
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

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

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

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

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

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

Nutrition
[Daily Dose] Why you hate Monday.
Daily Dose
[Daily Dose] Why you hate Monday.

Why you hate Monday. Hating Monday is a sign that you have a lack of…

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

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

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

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

Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition
Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition

Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…

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

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

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

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

Daily Dose
Sleep = Results Part 2
Lifestyle
Sleep = Results Part 2

 So we talked about sleep and why it directly links to your results in the…

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

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

Daily Dose
Time to Take Action!
Lifestyle
Time to Take Action!

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

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

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

guides
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results
Daily Dose
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results

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

Daily Dose
Steps to Success
Lifestyle
Steps to Success

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

Lifestyle