Ep. 330: 21 Program Design Hacks Pt.2

Choose Hard

Cody McBroom

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

4.8 • 812 Ratings

🗓️ 21 October 2019

⏱️ 41 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Today, we finish the 21 program design hacks! If you haven't listened to episode 327 yet, make sure you do - where I break down the first half of these training hacks for you.

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Timestamps:

7:15 - MYO-REP SETS

12:10. -REST PAUSE SETS

14:40 - MECHANICAL DROP SETS

21:05- PARTIAL RANGE DROP SETS

23:55 - VARIABLE RESISTANCE CONTINUED SETS

26:08 - SPEED + HYPERTROPHY SUPER-SETS1

29:15 - ANTAGONISTIC SUPER-SETS

32:35 - GIANT SETS

36:00 - BIG AND BORING – 6×6, 8×8, OR 10×10

37:30 - “85 FOR 25”

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Transcript

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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.
0:44.3	All right, so last week we finished off the, we started on the 21 program design hacks but we did not finish
0:58.2	21 so I clicked to start on that podcast expecting to get through 21 different styles of programming
1:06.0	your sets and reps different schemes intensification factors so on and so forth. And I got to 11, and it was
1:12.0	almost an hour already. So I decided to cap it and split that into two parts. So here I am
1:17.1	recording part two, and we're going to start with number 12. However, before I get into this,
1:23.9	I do want to say, if you didn't listen to the part one, go back and listen to it.
1:28.9	And you can honestly do so after this if you want. I gave a little bit more context in that
1:33.2	episode as to why I was doing this in the first place. I also mentioned, which I'll mention again
1:39.0	right now, that there is a blog breaking down all of these techniques. So if you listen to me and you're like, man,
1:46.4	number 14 mechanical drop sets, that was a really cool way of doing things. I really liked.
1:50.8	That dumbbell inclined bench press mechanical drop set method. He explained, but what does that look
1:57.3	like? Go check out the blog. I have it in writing so you can actually read like do this for this many reps, then this,
2:03.0	then this, then this, right?
2:04.0	And that'll give you a little bit more just easeability into it to program because
2:09.3	you could technically literally just copy and paste it into your program or into your
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