The Boom Boom Performance Podcast

We really take a spin down a rabbit hole today... the rabbit hole of Carnivore Diets, to be specific... so Cody shares his in depth thoughts about the diet and what he sees as issues with it all around. Then we discuss creatine (the different types and which is best, as well as hair loss), working out fasted, and why some people stop building muscle in their pursuit of hypertrophy. —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE. —- Timestamps: 2:35 - Are some creatine products actually significantly more beneficial tha

Nutrient timing involves the purposeful consumption of all types of nutrients at various times throughout the day to favorably impact the adaptive response to acute and chronic exercise. Old idea: you need to deplete glycogen for carb loading supercompensation to work. New idea: you only need to reduce training training and eat high carbs for 3-4 days (8-12g/kg/day). Old idea: consuming fructose or carbohydrate close to competition can interfere with optimum performance. New idea: if carbohydrate consumption causes gut distress don’t consume them close to competition Here are the ISSN guidelines for nutrient timing, which we discuss in the podcast. Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/ day [g/kg/day]). If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered: a) aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70)

In today’s podcast, we dove into training intensification techniques! A training intensifier or intensification technique is simply a method that allows you to get closer to failure, go beyond the initial point of fatigue, extend your sets for longer durations (i.e. more volume per set), and create an exciting new challenge that literally just makes training more fun. During this episode, Cody will explain the science behind these methods, exactly how to implement them, why you would want to use these in the first place, and finally - 7 specific techniques that you can leave the podcast with! 7 Intensification Techniques For Training Blog Here Check out our Tailored Trainer Youtube Page Here! The 7 techniques are as follows: 1) Drop Sets (Load Reduction, Mechanical, & Myo-Reps) 2) Partial ROM Extended Set 3) 1 ¼ and 1 ½ Reps 4) Accommodated Resistance 5) Cluster Sets 6) Contract and Stretch Supersets 7) 90|60 Contrast Sets —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming

Another versatile podcast covering multiple topics! First we dive into how to break your own mental blocks and barriers in the gym, so that you can get past plateaus that are hindering your progress. Then we dive into reverse dieting, specifically discussing how to know when you're actually done or if you should continue pushing further along. Finally, we finish with some supplement talk! We break down turkesterone and Cody shares his opinion of whether or not the supplement claims are accurate and legit, or just purely marketed bullshit. Then he shares his entire 1st Phorm Supplement stack and which of them is the one supplement he cannot live without. —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply Fo

This is a fun Q&A, as we take you all over the place with the questions! From menstrual cycles and seed cycling all the way to ab development and high altitude training. We even through in some personal banter about alcohol, comedians, and other unrelated, but pretty entertaining, topics. —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE. —- Timestamps: 4:40 - Best Ab exercises for getting more definition 6:45 - Any info you have in regards to altering workout routines or nutrition around menstrual cycle 26:35 - Alcoh

There are three popular forms of training: RPE-RIR, VBT, and PBT. Of those, the oldest by far is PBT. VBT and RPE-RIR are forms of autoregulation, which means they are adaptable for each day of training. PBT entails completing a 1RM or estimated 1RM, then following a program that (usually) progresses upward in the % of 1RM across a training cycle. For example, you may do 3x12-15 @ 70% 1RM, 3x8-12 @ 80% 1RM, and then 3x2-4 at 90% 1RM each week, respectively. If you had a bad day during the pre-test 1RM or accumulated too much fatigue during testing, loading based on percentage 1RM could lead to an inappropriate stimulus during training (Zourdos et al., 2016). Furthermore, the number of repetitions which can be performed at the same percentage of 1RM can differ substantially between athletes based on genetic differences and training background (Richens and Cleather, 2014). Lastly, as maximal strength has been shown to fluctuate daily due to fatigue, and significantly increase due to continuous training, the met

In this podcast you're going to learn the TRUTH about body fat spot reduction; when it's potentially possible, but also how much value to place on the evidence at hand. Then we'll dive into fat loss timelines and teach you the process of someone losing 50lbs or more. Finally we'll wrap up with a deep dive into sleep issues and the problems low-carb diets may bring certain people. —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE. —- Timestamps: 12:25 - Carrying more fat on lower body than I want. Upper body meanwhile is e

In this podcast, Cody revisits one of the most popular topics in the nutrition industry AND one that's been asked about to us more than any one topic... Metabolic Adaptation. Now, Reverse Dieting is up there too -- however, you rarely can talk about one without mentioning the other. But in this episode you're going to get Cody's updated thoughts on Metabolic Adaptation, as well as a better understanding of what it truly is, if it's as harmful as many think it to be, what the causes of it are, and ultimately how to avoid, or manage it better, during a diet. —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guide

If you follow foodies or fitness influencers on Instagram, you’ve probably experienced some overwhelm… so how do you reduce that and stop complicating your meals to simplify your diet see serious success?  In this podcast, Cody teaches you the mindset and actual strategies behind accomplishing just that! Then dives into his top 3 exercise for shoulder, back, quad, and glute development! And finally, finishes with some cardio talk (what kind, when to do it, and how much to do). —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT

Overreaching is an accumulation of training and/or non-training stress resulting in short term decrements in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to a few weeks. Non-functional overreaching is the step before overtraining and is hard to describe. Some have said that it is a short-term version of overtraining that is easier to recover from. However, there is very little research on non-functional overreaching. Overtraining is an accumulation of training and/or non-training stress resulting in long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of maladaptation in which restoration of performance capacity may take several weeks or months. Symptoms of overtraining: Acute and chronic immunosuppression which leads to increased risk of illness Mental health issues: depression, anxiety, and lowered libido 

This podcast is going to teach you A LOT about achieving your ideal physique! First we dive into exactly how you should be going about cardio for fat loss; whether to utilize more lifting or cardio, how to adjust your NEAT, HIIT vs. LISS, and more… Then we talk shop about the latest program inside the tailored trainer app, The Everyday Athlete, and Cody dives deep into exactly what the program looks like, how to build the physique of an athlete, and the specific scientific methods used inside the programming itself.  Lastly we touch on teaching someone the fundamentals of a macro tracking based diet for fat loss! —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL

The entire TCM team got together in Arizona about a month ago and during the retreat, created a set list of core values. It has since become our code of ethics; a list of principles we LIVE by, essentially. But as we reflected on the trip and on these principles... We realized that these are some of the foundational keys to our success AND this list is exactly what separates us from the rest of the coaching industry. We recorded a podcast on this list of core values because we believe that if you have a relentless commitment to living by them, you will not only produce MORE success and BETTER results... it will significantly increase your fulfillment in life. Here's the list: Expect to earn everything; handouts do not exist. Thou shall endure the relentless pursuit and focus on the process more than the outcome itself; this is an infinite game. You shall “Move The Dirt”... Show up, every-single-day, and make progress - be that an inch or a mile. Expectations shall be exceeded; every action, interaction, a

Another jam packed Q&A! This time, diving into fat loss for the vast majority of the show. We spend a decent amount of time discussing losing belly fat and whether or not your strategies need to change in order to lose the last little bit of weight you have left to lose AND if methods change when talking specifically about the fat on your stomach. Then we discuss breaking through fat loss plateaus and what dietary changes need to change in order to do so (if any - because at times, it's not the diet... it's the client). And last but not least, we chat about some of the programming in the tailored trainer, how to customize it, and future plans for the app! —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Ap

The concept of human variation in the ability to respond to exercise training was proposed almost 30 years ago. In a series of standardized and carefully monitored exercise training experiments conducted with groups of sedentary young men and women, 18–30 years of age, it was shown that there were large interindividual differences in the response to training, i.e., trainability. Let’s begin with an example: Height, which is important for sports like basketball and volleyball, is estimated to be 80% heritable. This means that if you don’t have tall parents you probably won’t be an elite level athlete in those two sports. This data set also found that  genetic factors explained 59% of variation in body mass index and 50-60% in the strength measures. The main problem is that we don’t know which genes are responsible for changing performance. In research, most of the genetic studies have focused on aerobic endurance, specifically using VO2max, which measures the maximal amount of oxygen you can utilize during an

We have 3 really solid questions to cover in today's podcast! We discuss reverse dieting, but more specifically what to do with NEAT and cardio during that reverse. Often people don't even pay attention to it, but it plays a major role in fat loss AND metabolic adaptation, therefore adjustments need to be made and monitored for absolute success. Then we dive into Neurotype training and dieting, which is a method of creating someone's training program and diet plan based on their personality type. Is this worth focusing on? Or is it just a made up method without scientific backing? Lastly, we discuss something that was on a recent research review - concurrent training. Cody explains exactly how to split up your training in order to prioritize multiple goals (i.e. endurance and strength or hypertrophy), simultaneously. —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Ph

Annie Miller is a Certified Strength and Conditioning Specialist (CSCS) and Online Coach who has a long background inside the Fitness Industry. She's been an athlete, she's been a strength coach, she's studied at the collegiate level - working with top level athletes, and she's come out the other end to build her own business, while also teaching others how to build theirs, organically, as well. The thing I love about Annie, which you'll see come out a lot in this podcast, is her emphasis on Mastering The Basics and Simplifying the process of strength training / program design. We dive deep into the details here and discuss how results truly happen, how to keep it simple but still be successful, programming effective workouts, being a female entrepreneur in the fitness space, and how to stay authentic in a world of so much inauthenticity. You'll enjoy this one. Follow Annie on instagram @anniemiller.co —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored

Another Q&A that's FULL of applicable information! Today we dive into improving your sleep and how to determine what your Oura ring is actually telling you, when to make changes to your macros vs. when the changes needed are within your training plan, when a very-high protein diet might come in handy, and finally - what changes when we're trying to lose 80-100lbs or more of weight, compared to someone simply losing 10-30lbs. —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE. —- Timestamps: 0:40 - thoughts on very high

Concurrent training may compromise strength, power, and/or hypertrophic adaptations, which is commonly referred to as the interference effect. Some results indicated that there might be a decrease in adaptation to resistance training when it is combined with an aerobic training program. It seems that resistance training enhances aerobic training, but not vice versa (Hickson 1980; Hakkinen et al., 1993; Kraemer et al., 2005). The first meta-analysis on concurrent training in 2012 found that concurrent training limited (by about ~20%) the amount of strength, power, and hypertrophy that could occur compared to strength training alone. A few years later some different scientists looked at a very similar data set, and what they found was that when you compared concurrent to strength training, the farther you separated the endurance component from the strength component, the better. There’s actually a nice dose-response up to about 24 hours of separation between training types. Endurance exercise primarily increase

Thyroid dysfunction is extremely common in today's world. In fact, 1 in 8 women will deal with a thyroid condition in their lifetime; mind you, that's what we know based on those who come forward for help. So it could be greater. So what kind of diet makes the most sense for someone struggling with this? Well, that's the first topic in today's podcast! Then we dive into a listener's question regarding a situation they're in with an injury and how they can still train, while avoiding making it worse (but also when to just rest instead). Last but not least, we finish up with a discussion around the Female Physique program inside the Tailored Trainer App - how to progress beyond that, when that's the right program for you, how many times you can repeat the same plan, and more… —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and

Mike Robertson is one of the most highly sought-after coaches, consultants, speakers and writers in the fitness industry and he's been at this for MULTIPLE decades! In fact, Cody and Mike first met over 7 years ago at a seminar in Seattle. So the history and experience these two bring, makes this podcast episode unbelievably valuable. Mike Robertson is known for his “no-nonsense” approach to training and brutal efficiency; he's made a name for himself as a go-to resource for professional athletes from every major sport. He is the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training (IFAST) in Indianapolis, Indiana. IFAST has been named one of the Top 10 Gyms in America by Men’s Health magazine three times in the past six years. Mike currently coaches a handful of professional athletes during their off-season, and is the physical preparation coach for the Indy Eleven professional soccer team. Last but not least, he also has his own podcast called The Physical Pre