The Boom Boom Performance Podcast

Today’s episode is with Greg Potter - Sleep Scientist! Greg has his PhD in circadian biology, sleep, diet and metabolism, while also having his MSc in exercise physiology. In other words, he’s the absolute best person to discuss how sleep improves body comp, productivity, and performance with! Check him out on twitter and Instagram at @GDMPotter - Come to our LIVE Podcast Q&A, in Seattle with Lululemon. Grab Tickets HERE. COVERED TODAY: 6:37 - How Greg got into the science of sleep 11:20 - The most fascinating or shocking statistic discovered while studying sleep 15:05 - How can people test sleep study theories without a sleep lab? 20:15 - Is there a certain temperature that will help with sleep quality? 24:15 - Caffeine Recommendations 26:55 - What is technically qualified as Sleep Deprivation? 30:50 - The specific number of hours of sleep required 35:30 - Is there anything besides sleep that can make up for a loss of sleep hours? 38:30 - Relating sleep with Performance, Muscle mass and Fat loss 54:25 -

Today’s Podcast is ALL About Building Muscle! Learn the in’s and out’s of how you need to design your nutrition plan for maximal muscle growth. COVERED TODAY: Calories Protein Carbs and Fats Digestive System Watch this on YouTube, RIGHT HERE. Check out The Nutrition For Fat Loss Series, HERE. ---- 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.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 Perf

Today’s Q&A is brought to you by The Boom Boom Elite - Our membership platform where we provide daily training, weekly education, and constant access to science driven and application based coaching. Join The Elite, Now. ---- QUESTIONS ANSWERED: 1:15- 4 meals per day or 5? With 5 I feel they’re super close, with 4 they’re more spread out but I’m adding 45g of fat in a single meal to hit my targets… what do I do? 15:20 - Specific nutrition prescription advice, for a coach in need of help for his client to break through a plateau. 27:50 - I'm setting up a new program for myself - shooting for 4-day full body. I LOVE Zercher Squats and I'm curious if you'd make any considerations when putting them into a full body workout as they can be quite taxing on the arms. Do them before/after taxing upper body work like presses, chins, etc..? 31:30 - Do you suggest the RPE scale to your beginner clients? How do you explain the RPE scale to your clients and what dictates which number you use? For each exercise? 40:45 -

Today’s Guest is Gut Health Specialist from Renaissance Periodization, Dr. Gabrielle Fundaro - who is, in my opinion, the leading educator in the gut health space because she not only has scientific backing behind her name and ideologies… but she tells nothing but the blunt truth! Which is unfortunately rare in the fitness and nutrition field, as well as in the gut health space. Find her on instagram @vitaminphd ---- Topics Covered: 4:55 - Dr. Gabrielle Fundaro’s story and introduction into Gut Health 10:00 - What in the gut health industry can you can call BS on? 15:30 - Food sensitivity tests debunked 24:30 - What the research actually says, about Probiotics. 31:30 - The truth about Glyphosates 35:25 - Artificial sweeteners (bad? safe?) 38:30 - Paleo and Elimination Diet Protocols (done properly) 42:50 - Environment’s affect on inflammation 47:00 - What bodily systems are effected by gut health? 52:05 - Are women more likely to have hormone or gut issues than men? 58:30 - The relation between Gut health an

Today we dive into ALL THINGS Nutrition! Topics Discussed: 10:30 - I’m 54, 6’ and 205. Would like to get down to 185 – most of that coming from my midsection. After listening to you for some time, I’ve split up my workouts to upper and lower on different days and added more sets. I was just doing a full body workout twice a week with only 1 set per exercise. I do cardio the day before and after the weight days then rest a day and start over. I’m losing about 1# per week and eating about 1800 cals. Here’s the problem. I started off really well, but now the third set is a struggle and I swear that I’m getting weaker each week. Not enough calories? Overtraining? What do you think? Thanks for all the great information you’re putting out there. It’s really helping me understand!  22:00 - What's better? To do lower macros with 2 refeed days a week or to do the same macros all 7 days if total calories end up being the same. 28:05 - Should I count collagen in my total protein for the day? I read somewhere that it w

Today I stole the show! Literally, took the episode from my friend Matt McCloud’s show and threw it in our library so that you could listen, learn, and understand a bit more how my mind works outside of training, nutrition, and coaching. Really enjoyed this convo and I think you will too! Check out Matt on instagram @mattmccloud and his podcast, where he interviews a lot of really great names in the coaching industry, More Than Fitness Podcast ---- 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: Austin Current’s Interview, with Me —- 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 ht

Today is the LAST episode of the Individual Training Design Series! We’re diving into Exercise Sequencing, which is the part where we actually put it all together and help you design an actual training session, start to finish.  To Get Your Training "Done For You" (and Learn HOW), Join The Elite: www.boomboomperformance.com/elite Watch this Episode on YouTube: https://youtu.be/fsjuFpfUSCg   ---- 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: - Pt. 1 iTunes or YouTube - Pt. 2 iTunes or YouTube - Pt. 3 iTunes or YouTube - Pt. 4 iTunes or YouTube - Nutrition For Fat Loss Series - 5 Phase Workout System (Exercise Sequencing) 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, mon

Today’s Q&A Podcast is about ALL THINGS TRAINING! I decided to pick out the top training questions received this week and go off that. Next week will be nutrition focused! As such, this episode is brought to you by The Boom Boom Elite! The ONLY membership site that provides periodized, result-based, training programs EVERY single day AND educates you on how they’re built. To get access to programs, coaching, and the Elite Community, so you NEVER have to guess on what to do in the gym again, – CLICK HERE NOW. TIMESTAMPS: 2:14- What are the best accessory exercises for powerlifting to get my core and knee stability better that i don’t have to compensate with hips so much? Also. I train 4 days per week: squat day, bench day, deadlift day and one additional accessory day. Should I need another 5th day for accessory work or is the 4 day split fine? Thank you so much for your answer. I really really love your podcast and I look forward for every episode. 25:55  - How would you structure a workout for a women as

Today’s guest is the one and only, Hypertrophy Coach, Joe Bennett. Joe is very well known in the industry for being one of the most sought after coaches for pure muscle growth. He has a wide variety of certifications under his belt, ton of real world experience as both a coach and an athlete, and has rubbed shoulders with some of the top names in the industry. It was an absolute pleasure having Joe on to talk! Get ready to take away a ton of very practical science based information, that actually works in the real world (backed by experience, not just research). Follow Joe on instagram @hypertrophycoach --- Today’s Q&A Podcast is brought to you by The Boom Boom Elite! The ONLY membership site that provides periodized, result-based, training programs EVERY single day AND educates you on how they’re built. To get access to programs, coaching, and the Elite Community – CLICK HERE NOW. --- TIMESTAMPS: 3:35 - Joe’s Background 12:45 - Continuing education and all that Joe has learned from his certifications 19

Now we start putting the pieces together to create SUCCESS within our training! This is part 4 of the 5-part ‘Individual Training Design’ Series! Today we dive deep into Progression, Periodization, and Effort (RPE/RIR). Watch to this on YouTube: https://www.youtube.com/boomboomperformance Checkout Part 1, Part 2, and Part 3. To Get Your Training "Done For You" (and Learn HOW), Join The Elite: www.boomboomperformance.com/elite  ---- 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.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.

Today… I have a MAJOR announcement. Something that is going to change the way we coach, create content, and influence people around the world. Something that YOU are going to benefit greatly from and gain MORE value and education with. I follow up the announcement with what having core values really means, what mine are, and my personal definition of success. Enjoy! Today’s Q&A Podcast is brought to you by The Boom Boom Elite! The ONLY membership site that provides periodized, result-based, training programs EVERY single day AND educates you on how they’re built. To get access to programs, coaching, and the Elite Community – CLICK HERE NOW. 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: - The Go Giver - The Leader Who Had No Title You can get access to ALL of our content in one place, now: www.boomboomperf

Today is another Coaching Roundtable where I sit down with two other established coaches and discuss various common (and misunderstood) topics that arise inside the training and nutrition coaching space. In this episode we have Christopher Barakat; Bodybuilder, Prep Coach, Owner of Competitive Breed, and Graduate of the Exercise and Nutritional Science Masters Program at University of Tampa, as well as a currently teaching professor and published scientist in the Human Performance Lab. We also have William Grazione; Pro Natural Bodybuilder, Coach, Bachelors of Exercise Science, and owner of Metabolic Evolution. Be sure to screenshot the show, post it on your IG story and tag myself @cody.boomboom, Chris @christopher.barakat, and Will @william_grazione TOPICS DISCUSSED: TRAINING: Opinions on the volume research that has been published in the last 1-2 years (is more really always better?)   Effort and intent… how important is mind muscle connection, the individual’s effort inside of each rep, focus, etc. Does

Some of the most underrated aspects of successful training are within this episode... This is part 3 of the 6-part ‘Individual Training Design’ Series! Today we dive deep into Exercise Selection, Tempo, Variation and Enjoyment - Despite NOT being in the limelight of training program design; I believe these are some of the most important factors, because without locking these down - volume is irrelevant. Tune in every Monday for the next 5 weeks, to fully understand what it takes to master your training program designs for effective training! Watch to this on YouTube: https://www.youtube.com/watch?v=Ag72K4DId0I ---- 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: - Part 1 - Part 2 You can get access to ALL of our content in one place, now: www.boomboomperformance.com/links Join The Boom Boom Elite (BBP’s Members

Today’s Q&A Podcast is brought to you by The Boom Boom Elite! The ONLY membership site that provides periodized, result-based, training programs EVERY single day AND educates you on how they’re built. To get access to programs, coaching, and the Elite Community – CLICK HERE NOW. TIMESTAMPS: 2:20 - Testing MRV without prior history of volume in training? 20:15 - can you build muscle while reverse dieting from a hormonal standpoint? I know that you should lower the training impact but what if training stays the same, calories go up and the client feels better? Do also more advanced lifters can build muscle in this scenario or is it mostly fat gain, water retention and/or hormonal restoration? 28:45- My maintenance calories are around 2500, and I spent 12 months in a reverse diet. Im at 17% Still have between 5-10kg to lose. My question is after the show - would I need to do a gradual reverse to maintain a shredded but not stage lean physique? Or can I jump back to maintenance calories because it's not a sup

Today’s Q&A Podcast is brought to you by The Boom Boom Elite! The ONLY membership site that provides periodized, result-based, training programs EVERY single day AND educates you on how they’re built. To get access to programs, coaching, and the Elite Community – CLICK HERE NOW. Today’s episode is with my good friend and fellow coach, Josiah Novak - owner of The True Transformation. We dive DEEP into our personal anecdotes on personal development, hardship, and success. Follow Josiah on instagram @josiahfitness  TIMESTAMPS: 5:15 - Biggest Lessons learned before getting into fitness 9:25 - The shift that helped Josiah find his ONE THING and WHY 16:35 - Why you should be a risk taker 29:00 - Is enduring the pain worth it to make a transformation? 37:20 - After Trials and Tribulations, How Josiah keeps coming up on top 50:00 - Josiah’s injury and The takeaways from all the positive things he has been doing recently 58:25 - You’re on a plane, flying across the world… You can choose 1 book to read, 1 album to

This is part 2 of the 6-part ‘Individual Training Design’ Series! Today we dive deep into Volume, Intensity, and Frequency - which are debatable the most important aspects of building a training program. Their focus dictates the direction of your aesthetic results and today I show you exactly why and how. Tune in every Monday for the next 5 weeks, to fully understand what it takes to master your training program designs for effective training! Watch this on youtube, here: https://www.youtube.com/watch?v=0hVtu1dfdf  Sign up for online coaching with us, at: http://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: - Muscle and Strength Pyramids - RP's Hypertrophy Volume Hub - Nutrition For Fat Loss Series  - Volume Study 1 - Volume Study 2 - Volume Research Review You can get access to ALL of our content in one place, now: www.boomboo

Grab your copy of The Completely Updated and Revamped Version of The Nutrition Hierarchy, FREE, Right Now: https://bbp.securechkout.com/nutritional-hierarchy  TODAY’S QUESTIONS: 6:55 - I have been strength training for 3-4 years, currently competing in amateur powerlifting. (I’m a female). I have dieted down about 15-17 pounds for my competition. (Have kept strength, had some new PR-s on the diet). After the competition I will have a 3 month period where I would like to improve muscle mass, as well as improve my strength for the nationals. What approach do you advise me to take? I have thought like having one week rest after competition and then will have high volume phase 4-6 weeks, where I slowly raise calories and focus on the hypertrophy. Later I would do some hybrid mix, on the focus in strength. I need to keep my weight same, as I want to fit in to the same category as I am competing now. What do you suggest on calorie intake and programming? Would this approach work? (Hybrid has previously worked reall

Today’s guest is Dr. Amy Bender, sleep scientist from Calgary Counseling Center. She is one of the leading experts actually studying the science of sleep and it’s affect on performance, body composition, and cognitive function. Find her on instagram and twitter @sleep4sport P.S. - IT'S MY BIRTHDAY! And I want to give YOU something for free; my Nutrition Hierarchy, completely Revamped and Updated. Grab yours, now: https://bbp.securechkout.com/nutritional-hierarchy TIMESTAMPS: 5:20 - All about Amy Bender 7:30 - REM sleep. 10:54 - What is considered sleep deprivation? 13:15 - The gene that allows people to live on low amounts of sleep and the SMALL percentage of people who actually have it. 16:55 - Is it a good thing to remember your dreams? 20:35 - Negative impacts of sleep deprivation 24:50 - Recommendations for alarm clocks 26:00 - Being a night owl and early bird. Is that a real thing? Is there a way to find out what you are? 28:25 - How does sleep deprivation effect performance, muscle mass, and fat loss? 3

This is part 1 of the 6-part ‘Individual Training Design’ Series! The FIRST Module, which is all about Assessments (the fundamental first step in training success) and Execution (how to properly perform the lifts, which comes before ANY of the technical programming methods). Tune in to this episode and stay tuned in, every Monday for the next 6 weeks, to fully understand what it takes to master your training program designs for effective training! Watch this on youtube, here: https://www.youtube.com/watch?v=GZxN4umkVE8 Sign up for online coaching with us, at: http://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: - You can get access to ALL of our content in one place, now: www.boomboomperformance.com/content Join The Boom Boom Elite (BBP’s Membership Site) to receive exclusive content and interviews, monthly training programs, b

Today’s Q&A Podcast is brought to you by The Boom Boom Elite! The ONLY membership site that provides periodized, result-based, training programs EVERY single day AND educates you on how they’re built. To get access to programs, coaching, and the Elite Community – CLICK HERE NOW. TOPICS: Our Why Education #1 Gen Pop Bodybuilding #2 Bridging The Gap From Science To Application #3 Balance! #4 Collaboration #5 Individualization #6 Periodization For Long Term Goals #7 ---- 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: - You can get access to ALL of our content in one place, now: www.boomboomperformance.com/content 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