The Boom Boom Performance Podcast

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 Stabi

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 bulkin

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 b

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: Cognitive Restraint in Some Form Self-Monitoring (Bodyweight, Measuring Food, etc.) Regular Exercise Structured Programs Ability to Focus on Long-Term Goals Social Support (Groups, Family, Compliments on Your Efforts, etc.) MISC.Eat low-cal voluminous foods Eat a high protein diet Consume plenty fiber Drink lots of water Less snacks, more meals/feedings Self value towards body Healthy sleep patterns Higher level of emotional intelligence References:  Fat Loss Forever Successful weight loss among obese U

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

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”

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 w

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 t

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 polypep

This episode will provide you with exactly what the title suggests... the tools, strategies, and mental shifts needed in order to completely transform your body, your career, your relationships, and your life. ANYTHING in life worth accomplishing can be accomplished if you step into it with a growth mindset and in this episode, we teach you just that - while also showing you what it takes to sustain those changes for life. ---- 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 earni

---- BLACK FRIDAY SALES LINKS: - Black Friday Coaching Sale - Black Friday Tailored Trainer Sale (Year For $279) ---- 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: 2:55 - Favorite thanksgiving side dish 4:50 - Why did you get a bulldog 6:10 - Minimum amount of time to bulk? 10:30 - Is RDL compound lift? 14:30 - What journal do you recommend for first timers? (5-Minute Journal HERE , Self Journal HERE and Monk Manual HERE) 15:45 - What Certs should I take or seminars to watch to educate myself? 19:55 - Doing 30 min walk before workout effect workout? (Dynamic Warmup Video HERE) 23:00 - How often do you change up the macros on clients? 26:30 - Thoughts on people doing Pilates to burn calories for their watch 32:05 - When starting a reverse, is there a general # of grams of macros you increase in carbs

Everyone tends to believe that your metabolism slows down as you age and therefore stops you from being able to get leaner or lose weight… So, is this actually true? Does research truly support this? Yes, it does - but only on the extreme ends (young/old). And today, we dive into this question and a recent study that comes from the Pontzer study in Science - listen in for details and read below for more information on the specific study we’re reviewing. Study Design: Data was taken from the IAEA Doubly Labelled Water Database in April of 2020. At this time the database had 6,742 measurements of TDEE, fat free mass, fat mass, sex, and age. The authors investigated the effects of age, body composition, and sex on TDEE and its components, using a large (n = 6,421; 64% female), geographically and economical diverse (29 countries) database of doubly labelled water measurements for subjects up to 95 years old, calculating total expenditure from isotopic measurements using a single equation. Analysis: The authors us

We're going to dive deep into the weeds of programming in today's podcast! Cody breaks down the new program launching in the Tailored Trainer App, called Bulletproof Bodybuilding. The program is designed to attack your aesthetic goals (recomposition), while creating a level of resiliency in your body that helps you to completely avoid aches, pains, and injuries, to keep you in the gym for years and years to come. Cody also announces the Tailored Coaching Method Black Friday Special! Which you can find links to, below: BLACK FRIDAY SALES LINKS: - Black Friday Coaching Sale - Black Friday Tailored Trainer Sale (Year For $279) ---- 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

---- 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: 1:40 - Where did you learn most about form and advanced variations? 8:50 - When I deadlift, I feel like my lower back is lifting the weight. How can I fix this? 12:20 - I want to strength train but I chant at the moment due to Diastasis Recti. How can I fix this? 15:45 - How can I stay motivated, be disciplined and be consistent? 26:00 - Why don't you interview your own coaches? 27:50 - What is the best protocol for my training as I am a trainer? 33:35 - I train 5-6 days a week. I change my program every 5-6 weeks. I focus on progressive overload. I train glutes 2 times with heavy weighs (8-15 rep range) and add 1 day high rep. My delt, biceps, and triceps are still over developed compared to rest of my lower body. What can I do to balance out body? 

In today's episode, Cody talks with James FitzGerald on the state of the fitness industry, why automation and algorithms are NOT the answer, how coaches SHOULD be thinking, what sustainability and consistency really mean and look like, and so much more… This is a deep and very philosophical conversation between two fitness professionals who share a lot of the same passion, insights, and opinions.  THINGS MENTIONED: LearnRX www.opexfit.com Instagram - @opexfitness ---- 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 ---- Join The Tailored Trainer (TCM's Membership Site) to gain full access to

This week, you're getting TWO Q&A's from us! In this episode Cody dives into whether or not CBD is proven in the research to be effective, how many protein shakes is too many, knee sleeves and whether or not it's just placebo, setting realistic (and specific) goals, learning to handle stress, and more! ---- 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/Coa

---- 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/ ---- 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://bu

We have Chris Barakat on the podcast once again! This time, we're diving into his most recent bodybuilding prep journey, why he believes intensity is more important than volume and intensity for hypertrophy and muscle maintenance during a fat loss phase, intuitive eating for fat loss and when it may be appropriate to do so, and so much more! ---- THINGS WE MENTIONED: - Podcast 1 w/ Chris - Podcast 2 w/ Chris - Podcast Roundtable w/ Chris and Will - www.schoolofgainz.com - Chris on instagram @christopher.barakat ---- 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

Reverse Dieting... a commonly confused and often misguided topic, within the dieting world. So in this podcast, Cody is going to help clear the confusion and educate you on what reverse dieting is, why you would want to reverse diet in the first place, how to perform a reverse diet properly, and what to expect when going through the reverse dieting process. And he does so by answering YOUR questions! So not only will you get a serious deep dive into the general concept of reverse dieting, he's also going to literally answer 10+ questions that were sent in (each of which were repeatedly sent in, because multiple listeners/followers asked the same questions). So this is the definitive FAQ, for reverse dieting. ---- THINGS MENTIONED: - Reverse Diet Blog - Reverse Diet Podcast - Reverse Diet Video 1 - Reverse Diet Video 2 - Online Coaching ---- Featured Questions: - How come some people lose body fat while reverse dieting? Doesn’t that defy the laws of thermodynamics and energy balance…? - Reverse Diet or Recover

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: 0:35 - Mixing Personal and Professional Life 9:50 - Thoughts on Inferred saunas 13:15 - Podcast Mt. Rushmore so far 17:15 - I have a wide range of dumbbells. What equipment should I add to my home gym. 20:45 - Does coffee/diet soda count towards water consumption? 25:00 - Importance of creatine of timing 28:20 - How do you figure out someone's activity level? 32:35 - Periodize a plan for someone that has 50+ lbs to lose vs. someone who has 20 lbs to lose. 36:25 - Should I shop organic foo