The Boom Boom Performance Podcast

Today's Q&A is nothing but training talk! ---- Timestamps: 8:10 - Full time working mom here who uses her garage gym to workout at 4am, 5 days a week. What would be the best split if I only have 45 min-hour each morning and limited equipment. I want to maximize my time to produce quality workouts over quantity. 19:20 - If your on a training program (4 day upper lower split) and your goal reps are 12 reps and weeks pass and you’re stuck not getting 12 reps for all 3 sets (say 12, 10, 8 etc...) how long do you keep trying before you give up and reduce the weight so you can get the reps? Some exercises like standing overhead dumbbell press it seems like I’ve been stuck with 15 lb dumbbells forever and can never get 3 sets of 12. Note: I do bench press before overhead press so it’s probably impacting my shoulder strength but what can I do if I’m never able to overload an exercise? 24:20 - Favorite muscle building finishers for each split or muscle group? 38:34 - Too much cardio can actually hamper your muscle

Jason Brown is the owner of Box Programming, a company that helps program for over 300 CrossFit affiliate gyms in over 15 different countries... He's taking the CrossFit training world by storm and doing it in his own way, which is exactly what we get into today! Jason has created a system of combining The Westside Conjugate Method with CrossFit, that allows more people to see the results they want aesthetically and strength-wise, without getting burnt out or beaten up. It's a better way to train for gen pop, in our opinion, and as you'll hear today - him and I have a lot in common. He's also a regular contributor to Elite-FTS, T-Nation, Dr. John Rusin, Thibarmy, and more. Check him out at www.boxprogramming.com or on instagram @box_programming ---- Timestamps: 4:55 - Jason's background 13:35 - What was your thought process when progressive overload came about? 17:20 - Why aerobic training is so important to general population 23:05 - Explaining the conjugate method and how Jason uses it in his programming 32

Today, I teach you EVERYTHING you need to know about Creatine Monohydrate. What, Why, How, For Who, When, and More! This podcast is brought to you by our sponsors, Creapure. ---- THINGS MENTIONED:- Creapure Brands- Eric Trexler Article- Examine.com- The BBP Supplement Guide ---- Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story  ---- You can get access to ALL of our content in one place, now: www.boomboomperformance.com/links Join The Boom Boom Elite (BBP’s Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast Check out all of our e-books by visiting https://www.boomboomperformance.com/products Boom Boom Performance Coaching Info: h

Today's Q&A is brought to you by The Boom Boom Elite! The only place that combines live time training, with Coach Cody, and educational content for you to learn. Join to get access to constantly updated periodized programming: Join Here. ---- 13:35 - When should one implement strength vs. hypertrophy? With a goal of just getting "toned" and not shredded what would be the best option to focus on? Or would it be best to implement both into a split as in 1 upper strength, 1 lower body strength and then 1 upper hypertrophy and 1 lower hypertrophy? 23:27 - What percentage of carbs should come from green veggies vs grains or other sources? 29:33 - I was finally able to do a pull up on my own, in fact I could do 3! Recently I’ve felt like I can barely do anymore, even though I’m still practicing them weekly and even eating more. Could I be going backwards in progress? 32:00 - Wake up starving in the middle of the night. Track that food for yesterday or tomorrow? I’m a night shift nurse so on days off my body is

Today's guest is Jordan Dugger, podcast co-host (with his wife, Erin Dimond) of the Flow State of Mind Podcast. We dove into A LOT of topics in this one... his journey from troubled youth to successful entrepreneur, battling mental illness and drug abuse, his very successful bodybuilding season, coaching beginners vs. advanced lifters/dieters, coaching strategies, building a healthy relationship, and so much more... Follow Jordan on instagram @duggaesthetics and if you're an online coach, check out his free download HERE. ---- Timestamps: 5:00 - Jordan's story before fitness and how it led him into coaching 15:10 - “Troubled into success” 16:50 - Jordans advice to people to  19:25 - When Jordan had to Audit his surroundings and life to figure things out 26:05 - Lessons Jordan has learned from working with wife 29:40 - Jordan’s struggles with being able to be coached and being open minded 34:10 - Tips, advice, and insights you’ve taken from mentors or learned along the way, to stay successful in all areas of l

Today, I dive into how to optimize a vegan diet for body composition and performance! ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- Things Mentioned: - Joe Rogan Podcast: The Great Debate - How To Get Jacked As A Vegan (BLOG) - Stronger By Science Podcast: Game Changers Review You can get access to ALL of our content in one place, now: www.boomboomperformance.com/links Join The Boom Boom Elite (BBP’s Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast Check out all of our e-books by visiting https://www.boomboomperformance.com/products Boom Boom Performance Coaching Info: http://boomboomperformance.com/online-coachi

Q&A episode brought to you by Creapure and The Elite. Today, I give you my blunt and honest thoughts about The Game Changer's Documentary, some big updates at BBP, and then dive into some application based questions. Join The Private FB Group Community! RIGHT HERE. ---- Timestamps: 1:10 - Caroline’s journey from crossfit to bikini athlete 3:48 - The ultimate evidence based supplement guide 7:27 - New Boom Boom Performance Website 10:40 - Updates inside the elite training systems 15:40 - My thoughts on The Game Changers documentary 25:15 - I will be undergoing arthroscopic shoulder repair surgery and will be in a sling for 6 weeks. During my recovery I am going to be very limited in my ability to resistance train. What exercises would you suggest that I can do safely to maintain my muscle mass as much as possible during those 6 weeks? Also, do you have any suggestions on how to adjust my macros while recovering? 32:50 - Determining your MRV & MEV? 38:20 - Refeeds, how often is too often? What’s the dif

Today's guest is my good friend, Christopher Barakat. Chris recently dropped a very influential muscle hypertrophy study into the research world and is releasing a book with Jeff Nippard called "The Ultimate Guide To Body Recomposition" (Get it RIGHT HERE). Not only does Chris do my own personal nutrition, but he's one of the smartest upcoming researchers in the training and nutrition space. So it's an honor to work with him, call him a close friend, and to bring him on the how.  Follow him on instagram @christopher.barakat, check out his new site School of Gainz, and read his research study RIGHT HERE. ---- Timestamps: 3:35 - Chris talking about his recent research study 8:15 - Where in the body can you apply the research from the study. 14:10 - How you can use this study to get easy gains with less volume and better recovery 18:00 - Biggest issue with volume research and what can be improved. 25:25 - Details on Recomposition project with Jeff Nippard 27:37 - Why people think body recomposition is impossible

This is "Meet The Team Part 1" - the first episode, of 3, where I'm bringing the BBP coaches on air to tell their stories and have a coaching conversation with me, so YOU can get to know them and learn directly from them. This episode, is with Coach Caroline. Find her on instagram @carolineofenstein_bbp Join The Private FB Group Community! RIGHT HERE. ---- Timestamps: 6:25 - Carolines Journey over the past 2 years. 15:10 - Caroline chasing hypertrophy and not focusing on the scale. 20:25 - What was the difference between the cut for a photo shoot and for the bikini comp? 24:30 - Caroline explaining timeline of each phase of prep for photoshoot 29:20 - What has the reverse diet been like since the bikini comp ended? 39:35 - Future plans and Focus for Caroline. 47:50 - What Caroline has taken away from the bikini competition to help her be a better coach. 54:15 - Where to find Caroline and all of her content ---- You can get access to ALL of our content in one place, now: www.boomboomperformance.com/links Join

Another rapid fire Q&A brought to you by Creapure and The Boom Boom Elite! Join The Private FB Group Community! RIGHT HERE. ---- Timestamps: 2:35 - 1) How do you measure success in a (lean) bulk -besides progress in the gym of course. (especially if the person is afraid of gaining weight) 8:24 - 2) You recently said that you prefer building muscle and strength at maintenance calories. Is this possible for everyone? Can you do something like a pro & con of trying to gain muscle & strength at maintenance calories vs. at a small surplus? 13:15 - 3) I've got a client with sciatica pain. Can I somehow help her with not being a doctor? I want her to lower her stress level because I think it's somehow stress-induced. But is there something physical she can do? Some stretches, some exercises, or even some supplements, etc.?  17:30 - When implementing regular diet breaks during a fat loss phase, what is the best way to periodize training during that week? Should training remain constant including cardio, t

Krista Scott-Dixon, PhD and the Designer of Curriculum at Precision Nutrition, comes on the show to deep dive into nutrition coaching with me. We discuss over-eating and why we as humans struggle with ending the vicious cycle, how to build sustainable nutrition habits, what genetic testing can do for us (and the results we see), and so much more. This was an unbelievable discussion! Follow her at @Stumptious and PN @precisionnutrition  Join The Private FB Group Community! RIGHT HERE. ----Timestamps: 4:30 - Who is Krista Scott Dixion  5:25-  What started Krista into Nutrition 8:50 - How did the evolution of your relationship with Precision Nutrition get started? 12:40 - Krista explaining all aspects of over eating. 16:40 - What are some main reasons for over eating? 20:50 - How ITFYM can lead to over eating. 29:05 - Using Macros as an educational tool and not a diet. 37:30 - Specific Lifestyle, Environmental, or Stress Management habits that can help with over eating. 46:45 - Importance and understanding genet

Today, we finish the 21 program design hacks! If you haven't listened to episode 327 yet, make sure you do - where I break down the first half of these training hacks for you. Join The Private FB Group Community! RIGHT HERE. ---- Timestamps: 7:15 - MYO-REP SETS 12:10. -REST PAUSE SETS 14:40 - MECHANICAL DROP SETS 21:05- PARTIAL RANGE DROP SETS 23:55 - VARIABLE RESISTANCE CONTINUED SETS 26:08 - SPEED + HYPERTROPHY SUPER-SETS1 29:15 - ANTAGONISTIC SUPER-SETS 32:35 - GIANT SETS 36:00 - BIG AND BORING – 6×6, 8×8, OR 10×10 37:30 - “85 FOR 25” ---- You can get access to ALL of our content in one place, now: www.boomboomperformance.com/links Join The Boom Boom Elite (BBP’s Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast Check out all of our e-books by visiting https://www.boomboomperformance.com/products T

Today we had some "out of the norm questions"... but it made for a great show!   Check out my post about the new BBP HQ, RIGHT HERE.   Go visit our sponsor's site, Creapure, to find the best creatine on the market! ---- Timestamps: 2:30 - BoomBoom Performance Headquarters 12:05 - I am a 26 year old male who is 5ft9in 166 pounds (roughly 11% bf). My current goal is to add some more muscle mass. I am a personal trainer with a good amount of training experience.  Currently I am consuming 2670 kcals per day. 180g protein, 321g carbs, 74g fat. I am training 4 days per week with the current split- day 1- back/ quads. Day 2- shoulders/tris day3- off. Day 4- chest/glutes/hamstrings. Day 5- shoulders/back/bis. Day 6&7 off.  Do you think this plan is in accordance to my goal of gaining size? Thanks 16:30 - I hired a macro coach that set me at 1335 cals for 8 weeks, while working out with weights 6 days a week for 30-40 mins. I went from 137lbs at the start on Monday to 134 Wednesday that week. Over the next 5 weeks

Today we have the second coach inside Physique Development, Alex Bush, stop by and really just have a down to earth, casual, coaching conversation with me. We cover a range of topics, all within the walls of individualized coaching.   Check Alex out on instagram over at @alexbush ---- Timestamps: 4:58 - When it all started for Alex. Training, coaching, etc… 8:40 - What keeps Alex patient 10:55 - How do you elevate the anatomy of personal development to the next level? 14:00 - Certification Recommendations for new coaches 16:00 - Alex’s philosophy on program design 17:35 - How long is the process of trying to determine a clients program. 19:35 - How important is volume to exercise selection/execution. 25:00 - How long Alex has a typical client follow a program 27:50 - How important it is for a client to follow more than 1 cycle of a program 29:45 - What changes in programming with Female lifters 32:30 - How big of an influence is exercise selection in Alex programming 34:00 - Alex’s take on promoting maintenan

Today, we're going to spice up your training! The reality of evidence based training, is that progressive overload leads to success. So whatever route you take to accomplish that, you're going to see success. However, even though many of the "hacks" I'll share today are NOT science based or proven to work by research... they will indirectly improve your success in the gym. Because an average program with linear progressions... well... can be boring as hell, to say the least. So use these hacks, get motivated to train, and get excited to GRIND in the gym again! THAT is what leads to results. Join The Private FB Group Community! RIGHT HERE. ---- 11:15 - WORK TO 3RM, THEN 1-2 DROP SETS OF 8-12 REPS 15:53 - 1-6 CONTRAST SETS 19:50 - Pyramid Training (Light - Heavy) 22:20 - Reverse Pyramid Training (Heavy - Light) 24:14 - Strength Wave Loading - 3/2/1 Or 5/3/1 26:58 - Hypertrophy Wave Loading - 7/5/3 or 8/6/4 30:25 - Weekly Undulated Straight Sets 36:33 - Strength Circuit 43:17 - EMOM’s. - Every minute on the minu

Rapid fire Q&A! Brought to you by our friends at Creapure© and The Boom Boom Elite, Training Membership Site. ---- Timestamps: (5:55) - Do you think that we all have a set weight where we’re most genetically comfortable at? (16:10) - What are your thoughts on body types, especially endomorphs? Do you think there is validity in the idea that they have slower metabolisms, insulin resistance, and might need to be lower carb/higher fat compared to an ecto/meso? (20:55) - I work a 9-5 desk job, workout every day for about an hour and am also training for a marathon. I usually eat between 1400-1600 calories per day but my question is is how do i know how much is enough? (25:15) - What do you think about taking time away from Hypertrophy training to “resensitize” the body? (33:40) - Where should my calories be for body recomp? Maintenance, cycling, higher on training days, etc? (36:25) - I’m a female, 25 years old, 108 lb, in a reverse diet. I’ve been weighing myself daily and for the past week my weight has spi

Today, I have one of my personal mentor clients on the podcast - for the first time ever! Jenn Ryan stops by and we dive deep into what it actually takes to successfully coach a female athlete.   Jenn Ryan was a full time nurse, turned into CrossFit Games Athlete and Full Time Nutrition Coach. She works with CrossFit Games Athletes (Lauren Fisher, amongst others), Recreational Athletes, General Population, and many inside Invictus. She's WALKS THE WALK! And today we dive into what that looks like.   Check her out on instagram @jenn__ryan   TIMESTAMPS  (4:05) - Who is Jen Ryan (8:00) - What motivates Jen to be such a go giver. (15:10) - Jens athletic career. How and Why it has evolved. (21:50) - Was there a turning point in your Crossfit career? If so, what was it? (26:30) - What are the biggest mistakes you see with dietary protocols inside all kinds of athletes? (29:55) - What Jen does when someone approaches and wants weight loss but are a Crossfit athlete. (34:10) - Does Jen use other ways to create weight

Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by the general population. Protein is a topic I get asked about every single week by followers on instagram or via email for the podcast and in all honesty, it’s actually one of my favorite topics because it’s probably the most an important macronutrient, so it's easy to talk about. Which is what you're getting in today's podcast! A complete breakdown of what protein is, why you need higher amounts of it, when to adjust up or down, and so much more….   Join The Private FB Group Community! RIGHT HERE. ---- THINGS MENTIONED: - The Ultimate Protein Guide (Blog) - Podcast on Carbs - Nutrition Hierarchy (Free Download) - JISSN Protein Research - How To Get Jacked as a Vegan (Blog)  ---- You can get access to ALL of our content in one place, now: www.boomboomperformance.com/links Join The Boom Boom Elite (BBP’s Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private

Today's Q&A is brought to you by our sponsors Creapure (the World's Purest Creatine Monohydrate) and The Boom Boom Elite (Our Training Membership Site, Where You Get Access to Expert Programming Every Day and Exclusive Content.   Join The Private FB Group Community! RIGHT HERE.   Timestamps: 2:40 -  I am 5'2'' and started off around 98lbs. Since increasing my macros and adjusting my training, I am now sitting around 102-103. The goal is to get me up to around 110 so that I can cut at a healthy weight and get my calories high enough to do so with the goal of ultimately competing in a bikini show in the spring of 2020. 110 seems like a lot of weight! What are your thoughts on this? 8:40 - I have been counting macros for a little over a year and love it. It has brought me so much freedom and enjoyment to my fitness journey. I am very very active I spin quite a few days a week and strength train several days as well. I weigh about 108-110 and am 5'4. My question would be in regards to daily calorie intake I c

Today we're giving you a throw back, going back over 100 episodes to pull out one of my favorite podcasts to date - also one of the most informative. In this episode, we have Renaissance Periodization's very own, Dr. James Hoffmann. James is the lead author in the book "Recovering From Training" which is by far the most comprehensive and straight forward guide on recovering.  In this podcast, you'll hear us go into each and every chapter of the book - covering the hierarchy of recovery, so that you can make the most out of your training. Follow James on instagram @rpdrjames  TIMESTAMPS  (5:35) - How Did You Start Or Get Into RP (Renaissance Periodization)? (7:39) - What Made RP Decide To Dig Into Recovery? (11:35) - What Exactly Is Fatigue? What Signs And Symptoms Should Someone Look For To Know They Need To Focus On Recovery? (15:47) - What Is Your Opinion On Over Training? (23:00) - How Do You Find Where Your Volume Spectrum Is Personally? Do You See A Huge Variance In People? (28:35) - How Do We Make Sure