Ep. 312: How To Create The Most Effective Full Body Program

Choose Hard

Cody McBroom

Health & Fitness, Self-improvement, Education, Health & Fitness:fitness, Nutrition, Fitness

4.8 • 812 Ratings

🗓️ 9 September 2019

⏱️ 61 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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Topics Covered:

- Programming A Full Body Plan

The Pro’s of Full Body Training
Is The Hormonal Effect of Full Body Effort Legit?
Movement Patterns > Body Parts
Exercise Selection and Variation of Movements
Bridging The Gap: Compound Lifts → Accessory Work
Isolation Exercises and Metabolic Finishers
Putting It All Together

- What goes into deciding the best macros for a client?

- I’ve been listening to your podcasts as well as Mike Matthews, Eric Trexler, Eric Helms etc. Should I use the progressive overload approach doing 4-6 rep sets and alternate every 2-3 weeks with a “hypertrophy” round of 8-10 reps for 2-3 weeks? Or should I focus mainly on sticking to one concept and dropping in weeks off deload or rest?

- Also when you talk about overall load for a workout routine you discuss reps x sets x weight. If that calculation is let’s say 3000, for a heavy week, (4-6 reps per set) does that correspond equally to the same calculation if I’m doing 8-10 reps per set with lighter weights?

- If someone was hanging out at maintenance for a while and wanting to start putting some muscle mass on, am I correct in thinking you’d want to give them that extra 3-10% calorie increase all at once and not gradually go up like a reverse?

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Transcript

Click on a timestamp to play from that location

0:00.0	Welcome to the Boom Boom Performance Podcast, your resource for science-based training and nutrition,
0:07.2	data-driven coaching, and education-focused content. Before we get into this podcast, I just want to say
0:12.9	thank you for taking the time to listen and learn with me so that you can apply what you are
0:17.8	about to learn, take my strategies, use these tools, and finally have
0:21.8	some serious methods to see sustainable success with your physique, your mind, and your life.
0:28.2	This podcast was built on the foundation of applied education, and I'm excited for you to be here
0:34.1	so you can have that experience with me. Now, without any further ado, let's get on to the show.
0:48.4	Today, we are going to discuss how to create the most effective full body training program. This is something
0:55.9	that a lot of people don't know how to do effectively. A lot of people argue about what's the
1:01.4	best trying to training. Is it a split? Is it a full body? The reality is there is no best training
1:06.0	program and I'm going to talk about that first. But then I'm going to teach you guys how to program
1:09.3	a full body program because the reality is it takes a lot more creativity. There's a lot of people who do split-based programs and all as they care about is volume. So as long as they have a calculator, they can program. That's not the reality of how great programming is done. And especially not in the full body setting. So we're gonna dive deep into that today, guys.
1:27.6	But before we do, I have a couple quick announcements.
1:29.8	The first one being the most important one, guys,
1:32.3	today is the day we're built for you.
1:34.7	The self-autoregulated and self-individualized program drops.
1:38.5	This actually is a split-based program.
1:40.4	It's an upper lower split that gives you six training sessions
1:43.4	per week, but these can be
1:45.0	extended to every week and a half. So if you look at a training week, it is not like a calendar
1:49.6	week. It is not seven days. It can be seven days like most people's are, but it can also be
1:54.2	eight, nine, ten, fourteen. It is literally the cycle of going through a full training week,
	...

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