Ep. 430 - Q&A: How To Use RIR, Gyms Opening Back Up, Newbies vs. Advanced, and More...
Choose Hard
Cody McBroom
4.8 • 812 Ratings
🗓️ 8 May 2020
⏱️ 56 minutes
🧾️ Download transcript
Summary
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Timestamps:
3:15 - I was wondering if you could explain how to program using RIR. Would you use this more for compound lifts or would it apply to both compound and accessory movements?
9:20 - Say you have an untrained individual and a trained individual, both have the same stress levels/nutrition/hormones/etc. would the trained individual recover from micro trauma better than an untrained individual? With all variables being equal? Or does it solely depend on the other factors I mentioned like nutrition?
Like would the inflammatory response be different in the trained individual due to greater adaptations to training vs the untrained individual?
16:30 - BCAAs necessary/optimal for fasted training (lifting and cardio)?
19:45 - IS our muscle sensitive to protein after a workout?
22:50 -Opinion on having kids in school learn the basics of training. I.e. form, recovery, nutrition, etc…
31:15 - Suggestions or advice for someone who isn’t in a position to afford a coach or mentor?
40:55 - Dreaming here… but what do we do when the gym reopens? I wanna go hard in the paint, but I’m also 43
44:40 - Is it necessary to keep reducing calories to be in a deficit? Or can diet breaks combat that?
46:55 - I am starting week 2 of a 12-week cut that will last until July 4th. Female, 23 years old, 158 pounds. Calories are set to 1750 - 160P/55F/153C. This is the first "serious" cut that I am doing, as I tried to cut previously but had issues with consistency. I've done some mindset work to help me adhere and I'm in a much better spot mentally! My question is centered around how I periodize training. I first started lifting weights 2.5 years ago doing bootcamp style workouts 2-3 times per week with 2 days of cardio. I did that for 1.5 years. I did OTF for 6 months after that before I started focusing on strength training. I got bored with my repetitive lifts and now follow a program that is 5 days split: legs, upper body, HIIT cardio, back & chest, full body. (Sometimes I do a sixth day and train legs twice.) Movements are reps are varied week to week, but volume is in the 8 - 15 rep range. I am interested in doing a hypertrophy program after my cut and want to follow a Tailored Coaching Method program. What program would you recommend? For best results, should I wait until I finish my cut to start a new training program? Thank you so much for all that you share!
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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 |
| 0:17.9 | about to learn, take my strategies, use these tools, and finally |
| 0:21.6 | have 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. |
| 0:43.6 | Today, we have a Q&A. |
| 0:45.8 | We have a full Q&A of a lot of great questions and a lot of off-the-chart names that Travis |
| 0:51.4 | struggles to pronounce, but it was funny. |
| 0:53.1 | You're going to get a laugh, and it was really good as he's staring at me while I'm filming, record, this intro. So today's |
| 0:59.8 | Q&A, we dive into a lot of really good questions. We share some old stories as well. It's been a |
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| 1:35.1 | Check check. Too many water bottle? No. Dope. That's sick, huh? Yeah. Wood green? Yeah, my mom made it for me. |
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| 1:46.3 | Yeah, or I mean, she didn't carve it. |
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