806 - 7 Challenging Ways To Spark New Gains in The Gym

Choose Hard with Cody McBroom

Cody McBroom

Health & Fitness

4.9 • 825 Ratings

🗓️ 9 September 2022

⏱️ 45 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Today we’re going to dive into 7 specific training methods I’ve used for programming over the years, to help clients bust through plateaus and see some pretty insane new gains.

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Shownotes:

(4:30) - Cluster Sets

Examples would be a 3x3 cluster or a 6x1 cluster, with 10-20 seconds between
This acts as a way to increase volume with high intensity methods

(12:25) - Wave Loading

3,2,1,3,2,1 reps… 6 sets, descending twice per session.
This is a way to safely reach a higher max load per session

(16:00) - Strength Circuits

Big compound lifts done in a circuit fashion for low rep ranges
Metabolically brutal and improves your ability to express strength under fatigue

(22:15) - Omni-Contractions

Having a specific session for each contraction type:

Eccentric
Isometric
Concentric

(31:35) - Methodical Drop Sets (80% + 60%, 90% + 70%)

Perform 1 set at 80% of 1RM for 3-5 reps, peel 20% off and hit another 5-10 reps
Perform 1 set at 90% of 1RM for 1-3 reps, peel 20% off and hit another 4-6 reps

(37:30) - Max Frequency

Increasing frequency on a muscle group or lift that you’re struggling with in order to increase the neurological adaptations to that muscle or movement pattern

(40:30) - Create ANY Dramatic Change (Maximize Novelty)

The point here is simple… DO SOMETHING YOU HAVEN'T DONE YET!

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Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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Transcript

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0:00.0	Welcome to the tailored life podcast, the one and only fitness and nutrition
0:10.1	podcast.
0:10.7	It goes way beyond just training and nutrition and helps you create a life by design.
0:16.8	I'm your host, Cody McBroom, and with me is my co-host.
0:19.4	Travis McQueen.
0:20.1	And today we are going to
0:21.9	help you bust through plateaus. We're going to be going over some training methods. So I'm
0:27.3	excited for this one. Before we dive into it, a few things real quick. If you're new here,
0:31.9	thank you for being here. We appreciate you tuning in. We hope you like the podcast. If you do, leave us a five-star rating review and
0:37.7	share it with a friend. If you've been here before and you haven't left a review,
0:41.4	it's about the damn time you do so because you're returning for a reason. So help us out,
0:44.8	leave a review, share it with a friend. We want to keep spreading this podcast. There are a few
0:51.4	things that I'm going to dive into today that are, I have touched on in the blog.
0:55.7	So I highly encourage everybody to go over to tailoredcoaching method.com slash blog.
0:59.3	There is tons of articles in a couple of these specific things I've actually written entire blogs on.
1:07.2	And then a few of them are included in some different blogs on training and programming and stuff
1:12.2	like that. So definitely go check out that because there's tons of content there and that's all
1:15.7	relative to what we're going to dive into today. But the point of today's podcast is honestly
1:21.5	really just dive into some fun programming show. Yeah. We got seven points that we are going to,
1:28.0	when I say we,
1:28.6	I mean Cody,
1:29.2	is going to elaborate on seven different ways
	...

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