Choose Hard with Cody McBroom

By Cody McBroom

Choose Hard is the podcast for those who coach, train, lead—and refuse to settle. Hosted by Cody McBroom—online fitness and nutrition coach with 15+ years of experience—this show is your unfiltered so... more

· Health & Fitness

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FAQs about Choose Hard with Cody McBroom:

How many episodes does Choose Hard with Cody McBroom have?

The podcast currently has 1,478 episodes available.

Choose Hard with Cody McBroom episodes:

October 13, 2021Ep. 660 - [Series] Program Design Pt.4: Periodization, Tempo, and Rest Periods.
Today's podcast is the final part of the 4 part series on Program Design! Cody continues to dive into what "evidence based program design" is all about. This episode will cover periodization and progression models, tempo, rest periods, programming methods like supersetting, and the practical application of all the above.
----
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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
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Shownotes:
Periodization Plan and Progression Model
Strength: Block or DUP
This may matter more in the bench than the squat, based on research. My guess as to why and how this applies elsewhere is that since the ceiling for squat load is higher - it might take longer before getting to the point of required periodization. So for lifts that plateau sooner due to strength capacities, periodization may be needed sooner.
Hypertrophy: Double Progression Model
Periodization style doesn’t seem to matter based on all the literature done on this, so what’s important is the model of progression that you feel good with and continuing to plan your training accordingly, in order to see continued progress AND a sustained high level of effort (RPE).
https://www.sciencedirect.com/science/article/abs/pii/S0765159717302137
Concurrent: DUP or WUP
Better for intermediate and advanced lifters
More evidence to support DUP than WUP
What are the finer details of programming:
Tempo, Rest, Super Setting, Cardio, etc.
Why These Come Last
Tempo Terms and Definitions
Negative - eccentric
Positive - concentric
3-2-1-2
Pauses
Segmented reps
Partials
What Science Says: Tempo:
Doesn’t matter when volume is equated, however it may be more effective for hypertrophy as long as it does not compromise total volume (https://www.termedia.pl/Effect-of-different-eccentric-tempos-on-hypertrophy-and-strength-of-the-lower-limbs,78,43851,0,1.html).
However, for strength the purpose is to maximize the concentric - therefore tempos may prevent strength gains due to less load being performed per rep, dropping the CNS drive to develop strength.
Another study showed no significant diffe
...more
48min
October 08, 2021 Ep. 658 - Q&A: Eliminating Cravings, Programming Cardio, Client Mental Health, 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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
Timestamps:
2:45 - weekly surplus vs daily surplus for muscle growth. While it seems obvious that to be in a daily surplus would be better, my mind wonders whether being in a weekly surplus provide similar benefits?
6:15 - I am a 5’3” 125lb female. This past summer I was in a calorie deficit and in the past month I have decided to move towards maintenance and slight surplus with the goal of muscle growth. With that being said, in 5 months I will be leaving for basic training and I am concerned with losing the muscle I will hopefully have built while I am there for 8 weeks. I will also be required to run a mile and a half, my goal is to get this done in 10 minutes 55 sec to reach the highest PT standard (I am currently at 12 minutes which is passing but not excellent). With these goals in mind would it be more beneficial to reevaluate my nutrition and fitness goals?
14:45 - How to refocus your energy towards your goal when self belief is lacking?
24:35 - I am in need of some guidance. I was just in a cut for about 4 months and at the end of August I started school. I want to go back to maintenance and try to stay close to the weight I’m at. When school started my activity level shot up and I slowly started to increase my calories. I am about three weeks in I have already gained 3lbs and I have only upped my calories by 100. I feel like I am doing something wrong. I am trying to do this slowly but I have having lots of cravings.
31:50 - I’d love to know if all of your clients track macros inside your company or if you ever work with clients in other ways outside of macros.
42:50 - I am curious of your opinion on cardio programming. Do you feel like there is a difference doing multiple shorter duration cardio sessions vs 1 longer duration in a week? For example, having a client do 3x20 min sessions per week or 1x60 min per week if intensity is equal.
47:30 - What’s the standard squat depth? In almost every squat video I see, they go past parallel, but I was told that going to parallel is a good enough squat. Should I not count my squats if I’m purposely not going ass-to-grass?
52:55 - I have a question for the coaches who listen. One thing I’m struggling with recently is that a lot of my clients seem to be batting mental health, depression and burnout symptoms. As a coach, how do you prevent yourself from taking that energy on? Sometimes my empathy gets the best of me. I’m finding myself getting burned out and overwhelmed easier as a result of being around it so often
----
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…
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Apply For Coaching:
...more
59min
October 08, 2021 Ep. 659 - How To Break Bad Habits And Build Good Ones
Today Cody talks on how to break your old habits and ways to create good ones. Enjoy!
----
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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
Timestamps:
4:00 - Cold Turkey Removal
8:45 - Replace Habit For Habit
15:50 - The “Red X” Theory
22:20 - Build A Habit Tracker
24:40 - Create A Negative Motivator (Consequence)
----
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
----
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:
Blog – http://www.tailoredcoachingmethod.com/blog
Facebook - https://www.facebook.com/tailoredcoachingmethod
Instagram - https://www.instagram.com/tailoredcoachingmethod/
YouTube - https://www.youtube.com/TailoredCoachingMethod
Podcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQ
Email – [email protected]
...more
30min
October 06, 2021Ep. 657 - [Series] Program Design Pt. 3: Exercise Selection & Sequencing
Today's podcast is part 3 of a 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover Exercise Selection & Sequencing
Stay tuned for Part 4 as he discusses periodization, tempo, rest, aerobic training, and so much 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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
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…
----
SHOW NOTES:
Part 3. > Exercise Selection, Sequencing and Progression Model
Specific Goals Influence on These
Exercise Selection & Goals:
Strength: Compounds & Accessories that influence
Hypertrophy: Compounds geared towards ROM and isolation
Concurrent: Combination of all the above
Exercise Sequencing & Goals:
Almost always going to be the same process, because it’s designed to enhance performance and eliminate injuries.
Progression Model & Goals:
Strength: Linear
Hypertrophy: Double Progression Model
Concurrent: DUP or WUP
Limb Length, Mobility, Experience, and Flexibility
Height determines movement patterns and capabilities, limiting or changing exercise selection
Squat example: Short femurs = high bar squat and trap bar deads, long femurs = low bar squat and sumo deads
My Model: Example for both strength and hypertrophy in each
Prime
Explode
Lift
Stretch
Fatigue
----
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
-
...more
52min
October 04, 2021 Ep. 656 - 3 Reasons To Stop Giving A S#!t What People Think (+ Actions To Take)
On todays episode, Cody discusses and explains his top 3 reasons why you should stop caring about what people think and what actions you should take in or to accomplish that. Enjoy!
----
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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
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
----
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:
Blog – http://www.tailoredcoachingmethod.com/blog
Facebook - https://www.facebook.com/tailoredcoachingmethod
Instagram - https://www.instagram.com/tailoredcoachingmethod/
YouTube - https://www.youtube.com/TailoredCoachingMethod
Podcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQ
Email – [email protected]
...more
33min
October 01, 2021 Ep. 655 - Overrated / Underrated: Foam Rolling, 80/20 Rule, Saunas, And More...
Today we have Part 3 and the final episode of our Over rated/Under rated series! Cody and Travis dive into a list of topics to rate as over or under-rated and explain why they might think that. Some topics today include Foam Rolling, Meal Timing, Saunas, and a whole lot more! Enjoy!
----
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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
Timestamps:
2:35 - Collagen Supplements
5:30 - Trainers selling ‘Guides’
8:25 - Ashwagandha
12:20 - Foam Rolling
17:40 - Time Of Workout
21:25 - Fat burner
25:10 - Guacamole
26:50 - Meal Timing
29:30 - Having Salt Pre-Workout
33:40 - 80-20 Rule
35:40 - Sauna
41:45 - Setting impossible goals
48:50 - Psychology aspect of fat and weight loss
51:20 - Whey Isolate
52:25 - Deload Period
54:05 - Air Fryer
55:50 - Tofu
57:25 - Vibration Platforms
58:00 - Mouth Taping
----
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
----
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:
Blog – http://www.tailoredcoachingmethod.com/blog
Facebook - https://www.facebook.com/tailoredcoachingme
...more
1h 2min
September 29, 2021 Ep. 654 - Protein Overfeeding, Repeated Bout Effect, & Intra-Workout Carbs w/ Dr. Brandon Roberts
This episode is the Monthly Research Review with Cody McBroom and Tailored Coaching Method's Chief Science Officer, Dr. Brandon Roberts.
In this month's edition the guys dive into research on The Repeated Bout Effect, Protein Overfeeding, and Intra-Workout Carbs/Mouth Rinsing For Improved Performance.
As always, it's a science-driven podcast filled with applicable strategies that are based on actual research studies from the fitness field. You can find us on instagram @codymcbroom and @brob_21 and you can also check out the article versions of this podcast over at www.tailoredcoachingmethod.com/blog
----
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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
Timestamps:
9:10 - What is the repeated bout effect
27:30 - Protein Overfeeding
50:20 - Intra-Workout Carbs/Mouth Rinsing For Improved Performance
----
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
----
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:
Blog – http://www.tailoredcoachingmethod.com/blog
Facebook -
...more
1h 2min
September 27, 2021Ep. 653 - [Series] Program Design Pt.2: Volume, Intensity, & Frequency
Today's podcast is part 2 of the 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover volume, intensity, and frequency. Which sounds simple in written text, but the truth is that there is an unbelievable amount of research on each of these individual topics, making this podcast a very complex and thorough discussion on training.
Cody will help you discover what the optimal amount of each one is, how to assess your current amounts of each, how individual differences change what's most effective, how the specificity of your goal can determine where to place more of your training focus, how genetics play a role, and more…
Stay tuned for Part 3 and 4 as he will cover exercise selection and sequencing, individual variances, tempo, rest, aerobic training, and so much 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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
Shownotes:
Part 2. > Determining Volume, Intensity, and Frequency
Specific Goal Determines Priority (⅔ volume principle of specificity)
https://pubmed.ncbi.nlm.nih.gov/33241958/ (Doing both works better, by 1-2%)
Current V.I.F.
Track volume per set, per muscle, per week (0.5 or 1 point)
The best studies conducted are based on ADDING not creating random new baselines - it’s hard to know what’s best because they’re all set targets, making the volume jump different per person
Choosing volume total
Genetics don’t matter… but they do...? (https://www.biorxiv.org/content/10.1101/666347v1 )
https://pubmed.ncbi.nlm.nih.gov/27941492/ (5 vs. 10, no difference)
8-12 sets per session maxes out MPS (https://pubmed.ncbi.nlm.nih.gov/20581041/ )
10-20 sets per week is the sweet spot
Estimated Maximum Recoverable VIF
Volume: Should be getting sore, but not too sore. Should leave tired, but not crashing or in pain. Should have room to add, if progress picks up.
Intensity: 65-85% is the sweet spot. 90-95% occasional max efforts.
Frequency: 2-3x a week
Volume overrules frequency, as it makes no difference if equated ( https://pubmed.ncbi.nlm.nih.gov/29470825/ )
High frequency levels out (https://pubmed.ncbi.nlm.nih.gov/29852092/ )
...more
1h 4min
September 24, 2021 Ep. 652 - Q&A: Training While Sore, My Current Training, Top 3 Exercise Movements, 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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
Timestamps:
3:45 - Would love to know what type of personality questions you use when signing up a new client or coach
7:40 - What life advice would you give to a nutrition coach who is doing everything on their own and has a successful business for the past few years but is struggling doing everything on their own from a human interaction standpoint.
13:45 - What is the best and worst advice you've ever been given? Who has had the most impact on your lives?
27:35 - What advice do you give for dealing with loneliness as an online coach?
30:15 - How can you tell if hip flexors are just tight or actually too weak? (Or maybe a little of both?)
31:40 - When you record multiple podcasts/videos or do multiple photoshoots in a day, do you change outfits?
35:15 - I’d love to hear how a conversation with you has gone with a client you felt needed to be “let go” or wasn’t ready to commit to the process. When do you know it’s time to have that conversation without doing it too soon?
38:55 - Can I still train a muscle group when it’s super sore if I do different exercises?
42:30 - Should your biggest meal of the day be the one you eat after lifting?
45:55 - If you could only have 1 supplement, what would it be?
47:40 - How to silence the world around you and find your calling?
49:55- What’s your current training look like?
53:10 - If you had to pick 3 movements for the rest of your life, what would they be and why?
----
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
----
You can get access to ALL of our content in one place, now:
...more
57min
September 22, 2021 Ep. 651 - Metabolic Flexibility with Rachel Gregory
Today Cody interviews Rachel Gregory, board certified Nutritionist and Strength & Conditioning Specialist, about The Ketogenic Diet, Metabolic Flexibility, Diet's Effect on The Brain, Female Fat Loss, 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 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.
For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.
----
Timestamps:
0:40 - Who Rachel Gregory Is
7:30 - Research Study On Keto
14:05 - Main Factors In Study Results
17:05 - All About Keto ( Benefits, Who it is for, etc..)
25:20 - Why Do People See Improvement When Go Into Ketosis.
30:30 - Medical vs Normal Ketosis
39:00 - Keton Supplements
44:45 - Metabolic Flexibility
47:00 - How to Implement Metabolic Flexibility
50:00 - How to know you are Metabolic Flexible
55:00 - Benefits of being Metabolic Flexible
58:50 - Where you can find Rachel Gregory and all of her content
----
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
----
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:
Blog – http://www.tailoredcoachingmethod.com/blog
Facebook - https://www.facebook.com/tailoredcoachingmethod
Instagram -
...more
1h

FAQs about Choose Hard with Cody McBroom:

How many episodes does Choose Hard with Cody McBroom have?

The podcast currently has 1,478 episodes available.

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