Sign up to save your podcasts
Or
Share Ep. 660 - [Series] Program Design Pt.4: Periodization, Tempo, and Rest Periods.
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
Ep. 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.
----
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.
- Strength: Block or DUP
- 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).
- Better for intermediate and advanced lifters
- Tempo, Rest, Super Setting, Cardio, etc.
- Negative - eccentric
- 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).
View all episodes
By Cody McBroom
4.9
776776 ratings
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.
----
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.
- Strength: Block or DUP
- 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).
- Better for intermediate and advanced lifters
- Tempo, Rest, Super Setting, Cardio, etc.
- Negative - eccentric
- 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).
More shows like Choose Hard with Cody McBroom
View all
Mind Pump: Raw Fitness Truth
12,099 Listeners
Muscle Science for Women
469 Listeners
Joe DeFranco's Industrial Strength Show
1,258 Listeners
Mark Bell's Power Project
1,559 Listeners
The Jordan Syatt Podcast
3,779 Listeners
The Brad Jensen Show
775 Listeners
Muscle Intelligence
16 Listeners
Mind Over Macros
1,136 Listeners
Eric Roberts Fitness
1,250 Listeners
EmPowered Radio
810 Listeners
Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
231 Listeners
LiftingLindsay's More Than Fitness
346 Listeners
Fitness Stuff (for normal people)
576 Listeners
The Dr. Gabrielle Lyon Show
1,195 Listeners
The Macro Hour
587 Listeners