The holidays are a busy time for people. From normal stressors such as working long hours to fighting traffic, caring for aging parents and paying the bills, just when you think your life is stressful enough, the holidays arrive, adding an additional layer of stress to our already busy lives. Indeed, people in the United States are more likely to feel their stress increases rather than decreases during the holidays. The holidays can be a hectic time for many, and a lack of money, a lack of time, and the hype and commercialism of the season causes increased stress for people in this country.

Holiday humbugs keep working straight through the holiday. They cram work around meals and family time. Don’t be a humbug.

Couch potatoes send their last work email before the holidays, they flip the off switch and completely disengage. You need meaningful social interaction, physical activity, and active contemplation, among other things.

Workaholidayic takes their workaholic tendencies and simply applies them to a different context. Rather than rushing from one work meeting to next, they rush from one holiday party to the next.

Your new holiday to-do list:

1. Goals around how much you want to sleep, how much you want to exercise, how much you’ll allow yourself to do “real work,” among other categories of importance to you.

—-

Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

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

-

Dr. Aaron Horschig, also known as Squat University on all social media platforms - where he has millions of listeners, readers, and subscribers, is easily the leading expert on not only squatting... but on the entire concept of bridging the gap between physical therapy and strength and conditioning.

He's a physical therapist by trade and an athlete by choice, making him one of the smartest lifters on the planet - saving one broken athlete at a time!

Today, you're going to learn how to move better for the rest of your life. PERIOD. We dive into the fundamentals of movement for athletes and gym enthusiasts, how to prevent injuries, strategies for mobility and stability, and so much more.

—-

THINGS MENTIONED:

- Rebuilding Milo (Newest Book)

- The Squat Bible

- Squat University Podcast

- Squat University YouTube

- Squat University Instagram

—-

Timestamps:

3:40 - Dr. Aaron Horschig Background and Story

11:00 - Why the name “Squat University”?

23:55 - R.I.C.E (Rest, Ice, Compression, Elevate)

32:00 - Mobility Stability Continuum

36:45 - Big 3

50:05 - Anti Rotation Movements for Injury prevention

54:45 - Where you can find Dr.Aaron Horschig and all of his content.

—-

Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

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

----

You can get access to ALL of our content in one place, no

Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

Timestamps:

6:00 - Can I combine strength training and running if I want to build muscle? How many days should be strength training vs. running?

9:00 - Why does my hunger feel suppressed when I workout and heightened on the days I rest? (Carb Cycling Blog Here)

14:20 - How to approach clients that simply aren’t putting in the effort? No tracking, not training, but they feel frustrated by not losing weight…

23:45 - I just got some blood work done and my BUN, creatinine, and liver enzymes were elevated. Do you have any advice on how to lower my levels? I am a college athlete and I eat mostly Whole Foods. If this is not up your alley, do you recommend seeing a naturopathic doctor or an internist?

27:15 - How do you set up your lean bulking macros, & what does your training look like? (Sets, reps, RIR/RPE)

33:30- Doctor prescribed me TRT. Would that help or guarantee a more successful recomp?

41:05 - How to be motivated to deload? What is your mindset on deloads? Does it have to be a full week?

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

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

----

You can get access to ALL of our content in one place, now:

www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

----

Social Links:

Blo

Today’s episode dives into what science says about one of the most common training questions we get as coaches… How long should you rest between sets?

Generally speaking, short rest periods reduce the amount of reps you can do in subsequent sets. Longer rests 3 are better for developing strength and when you're training at high intensities to failure. For hypertrophy, you are free to choose your rest interval. You can choose shorter rests, but you have to account for things like: 

Study 1: Shorter rest intervals resulted in greater reductions in the number of repetitions completed and higher RPE scores for all exercises -  Senna et al., 2011 - compared 1, 3, and 5 minute rest intervals and found that shorter rest intervals reduced total # of reps.

Study 2: A meta-analysis - Grgic 2017 - found that rest intervals > 60 seconds resulted in almost double the hypertrophy of < 60 seconds. However, there weren’t a lot of studies so we have to take that with a grain of salt.

Study 3: Short rest intervals might work better for single joint exercises. - Fink 2016 - found that shorter rest intervals in untrained people caused double the hypertrophy. Caveat is they may not have known how to train hard.

Other Discussion points: 

• Training to failure & rest

—-

Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

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

Today Cody dives into a short list of 6 key factors and traits that help successful dieters keep the weight off after they finish their diets. In fact, these are not just hypothetical traits... They're BACKED BY SCIENCE. Literally, you can see the research cited below in this podcast description.

This podcast breaks down how to lose weight in a sustainable manner and how to sustain that weight loss long term, while giving you the exact action steps required to see these sustainable results, too.

—-

Shownotes:

1. Cognitive Restraint in Some Form

References: 

• Fat Loss Forever

—-

Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching:

APPLY TO JOIN TCM TEAM HERE

-----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

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

----

Timestamps:

3:44 - Can you please explain what is included in your nutrition program? What does the program cover?

9:05 - Thoughts on the vertical diet?

15:35 - What's your opinion on genetic testing for nutrition / health / ancestors a/etc.? (I.e. 23andme.) Which markers would be good to know if you'll do these tests without a pre-defined "package"

23:10 - For hypertrophy, can one do more sets of lower reps to make up for the stimulus provided by higher rep sets? For example, squats 5x3 vs. 3x5, can the extra volume in the 3-rep-set make up for the inadequate tension compared to the 5-rep-set?

30:15 - When you trained clients in person, would you write their workouts for days they trained on their own? If so, was it included in the base rate or extra?

33:10 - Would doing 10 minutes of HIIT cardio every day affect muscle growth when strength training 4 days a week?

35:50 - How does progressive overload work? Isn't there a point where you just can’t add more weight? What then?

38:05 - What are the requirements for coaches that you hire?

----

You can get access to ALL of our content in one place, now:

www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

----

S

How should we be training, to optimize results? Specifically hypertrophy (muscle growth) results? Should we ALWAYS use a full range of motion? Or can we use partial ranges as well, in some context? The answer goes both ways, but definitely leans heavily on the full ROM side of things - which is what we dive into today; a study on full vs. partial ROM.

Example 1 + Study: if increasing the ROM causes a deloading of the muscle then using a shorter ROM may be more beneficial. Skullcrushers (supine lying tricep extension) - Goto et al., 2019 found that partial ROM caused about 20% more hypertrophy in the triceps.

Example 2 + Study:  if increasing the ROM results in more loading in the stretched position. Leg extensions - McMahon 2014 - full ROM resulted in 22% more hypertrophy compared to half ROM. Biceps curls - Pinto 2012 - full ROM resulted in ~5% more hypertrophy than partial ROM.

Meta-analysis:  A recent meta-analysis from Pallares et al. that examined 16 published studies reported that “full range of motion” resistance training over multiple weeks tended to result in more muscle growth and strength improvement in the lower limbs compared to partial range of motion training.

Muscle Strength: People tend to gain the most strength in the range of motion they consistently train in which is underpinned by the principle of training specificity.

Summary: At present, the consensus of the research that has compared muscle growth outcomes between training at long muscle lengths versus short muscle lengths indicates training at long muscle lengths is superior for hypertrophy. When in doubt, use full ROM. If decreasing the ROM means you end up missing out on loading while the muscle is stretched, then you're going to impair your gains.  But if decreasing the ROM means keeping the muscle in more constant tension and not having it unloaded for parts of the ROM, then you may improve your gains.

Other Discussion points:

• Is it better to train in a ROM that is appropriate for your joints rather than try to force ROM too much, and end up having to take significant time off due to injury?

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

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:

-

Joel is the creator of The Morpheus Training App, BioForce Conditioning Certificate, and Coach to many of the worlds greatest UFC and MMA fighters. He is considered a conditioning expert and is easily known as the top conditioning coach/educator in the entire world.

Today, Joel and Cody have a conversation that could be considered “conditioning 101”… they start with the basics and carry on into the various topics of aerobic conditioning. Benefits, purposes, protocols, programming tips, training tools, and so much more!

THINGS MENTION:

- Morpheus

- BioForce Conditioning Certificate

- Joel’s Instagram

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

Timestamps:

3:10 - Why Joel got interested in conditioning

7:45 - What is most important about conditioning?

13:40 - What to tell people when they don’t want to do with conditioning?

20:05 - Aerobic vs Anaerobic vs A-lactic

24:35 - Concurrent Training With Athletes

32:20 - Best way to implement conditioning for the average person.

42:05 - Maintenance level of conditioning

47:05 - Joels app and books that explains more about conditioning

1:00:28 - All about Morpheus

1:04:15 - Where you can find Joel and all of his content

----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

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

----

You can get access to ALL of our content in one place, now:

www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

Timestamps:

1:05 - How do you feel about dairy in my diet, as a 49 year old near menopause? Hormones are a bit crazy.

5:40 - For nutrition, do you work with people aiming to transition from counting macros to intuitive eating?

11:30 - I’m trying to lose body fat and I currently am going to the gym 5 days a week… Do I really have to do abs?

18:10 - What should you do to warm up before you lift? (Watch Dynamic Warm Up Video HERE)

26:15 - Do you think someone should only do Crossfit? Or do bodybuilding too?

31:35 - Do you still offer mentorships?

33:35 - How do you approach lower body strength training when you have a long term hip injury that prevents squatting, lunging & unilateral movements? My Dr says to delay hip replacement to avoid those movements and stick to deadlift & hip thrusts but your podcast this week said deadlift won't build by glutes in hypertrophy. Rather than what I can't do, what CAN I do? How do you coach clients who don't just have short-term injuries?

38:00 - I have a client that’s had gastric band surgery so she literally can’t consume more than 700 calories a day, as she can’t fit any more food in her stomach. She’s lost over 60LBS and has another 30 to go1) Have you ever had a client who’s gone through this surgery? Is there some severe metabolic and hormonal adaptations that cannot be improved, as a reverse diet isn’t possible given the size of her stomach.

45:30 - How would you program a muscle building routine for someone who consistently gets 20-25k steps a day due to their job? They work 4-5 hours a day loading UPS trucks and rack up that many steps 5 days a week. As a female their goal is to build muscle but have been plateaued for quite awhile now.

----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

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

-

This is a common myth that we’re going to completely rip apart, today! Listen in on this research review to better understand the role of insulin, what actually causes obesity, and why you can't blindly take advice in the fitness and nutrition industry.

Background: The carbohydrate insulin model (CIM) states that  increasing fat deposition in the body—resulting from the hormonal responses to a high-glycemic-load diet—drives positive energy balance.

Said differently, Diets with a high proportion of carbohydrate elevate insulin secretion and thereby suppress the release of fatty acids from adipose tissue into the circulation and direct circulating fat toward adipose storage and away from oxidation. This altered fuel availability is theorized to lead to a state of cellular ‘internal starvation’ leading to adaptive decreases in energy expenditure and increased hunger.

•  Concept: High glycemic load (GL) foods (e.g., high carbs) raise insulin, suppress glucagon, and elicit glucose-dependent insulinotropic polypeptide (GIP) response. This cascade drives glucose into muscle/liver/fat cells for about an hour. At about 3 hours post-meal glucose rapidly decreases to (theoretically) lower than pre-meal state which tells the brain “I need food” and induces a hormone response increasing the drive to eat(ghrelin, etc).

The carbohydrate-insulin model suggests that endocrine dysregulation of adipose tissue is the primary driver of positive energy balance.

Overlap: Both theories suggest that changes in food quality drive weight gain. However, according to the CIM, hormonal and metabolic responses to the source of dietary calories, not merely calorie content, lie upstream in the mechanistic pathway. In the Energy Balance Model (EBM) all calories are metabolically equivalent.

Other Discussion points:

• How does our environment play a role in how we act?

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

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