The Tailored Life Podcast
Ep. 653 - [Series] Program Design Pt.2: Volume, Intensity, & Frequency

Ep. 653 - [Series] Program Design Pt.2: Volume, Intensity, & Frequency

September 27, 2021

Today's podcast is part 2 of the 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover volume, intensity, and frequency. Which sounds simple in written text, but the truth is that there is an unbelievable amount of research on each of these individual topics, making this podcast a very complex and thorough discussion on training.

Cody will help you discover what the optimal amount of each one is, how to assess your current amounts of each, how individual differences change what's most effective, how the specificity of your goal can determine where to place more of your training focus, how genetics play a role, and more…

Stay tuned for Part  3 and 4 as he will cover exercise selection and sequencing, individual variances, tempo, rest, aerobic training, and so much more!

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.

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Shownotes

Part 2. > Determining Volume, Intensity, and Frequency

  1. Specific Goal Determines Priority (⅔ volume principle of specificity)
    1. https://pubmed.ncbi.nlm.nih.gov/33241958/ (Doing both works better, by 1-2%)
  2. Current V.I.F.
    1. Track volume per set, per muscle, per week (0.5 or 1 point)
    2. The best studies conducted are based on ADDING not creating random new baselines - it’s hard to know what’s best because they’re all set targets, making the volume jump different per person
  3. Choosing volume total
    1. Genetics don’t matter… but they do...? (https://www.biorxiv.org/content/10.1101/666347v1 )
    2. https://pubmed.ncbi.nlm.nih.gov/27941492/ (5 vs. 10, no difference)
    3. 8-12 sets per session maxes out MPS (https://pubmed.ncbi.nlm.nih.gov/20581041/ )
    4. 10-20 sets per week is the sweet spot
  4. Estimated Maximum Recoverable VIF
    1. Volume: Should be getting sore, but not too sore. Should leave tired, but not crashing or in pain. Should have room to add, if progress picks up.
    2. Intensity: 65-85% is the sweet spot. 90-95% occasional max efforts.
    3. Frequency: 2-3x a week
      1. Volume overrules frequency, as it makes no difference if equated  ( https://pubmed.ncbi.nlm.nih.gov/29470825/ )
      2. High frequency levels out (https://pubmed.ncbi.nlm.nih.gov/29852092/ )
  5. Rep ranges
    1. https://pubmed.ncbi.nlm.nih.gov/32304514/ (low = strength, both = hyper)
    2. https://www.jhse.ua.es/article/view/2018-v13-n2-traditional-daily-undulling-periodization-strength-local-muscle-endurance-men (undulated rep ranges is same, if not better)
    3. Low is better to get strong and all work for hypertrophy, however higher reps are easier to manage overtime - making it great for volume/muscle… and we know undulation works just as well. So what’s the answer?
    4. Hard isometrics and high reps (20+, metabolic fatigue) recruit more motor units which may lead to more muscle growth.
      1. Add low rep prior to high rep, to recruit THEN fatigue
      2. Add metabolite accumulation sets in order to maximize metabolic fatigue and add to the hypertrophy effect

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Apply For Coaching: bit.ly/Coaching-App

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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You can get access to ALL of our content in one place, now:

www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

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Email – info@tailoredcoachingmethod.com

Ep. 652 - Q&A: Training While Sore, My Current Training, Top 3 Exercise Movements, And More…

Ep. 652 - Q&A: Training While Sore, My Current Training, Top 3 Exercise Movements, And More…

September 24, 2021

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.

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Timestamps:

3:45 - Would love to know what type of personality questions you use when signing up a new client or coach

7:40 - What life advice would you give to a nutrition coach who is doing everything on their own and has a successful business for the past few years but is struggling doing everything on their own from a human interaction standpoint.

13:45 - What is the best and worst advice you've ever been given? Who has had the most impact on your lives?

27:35 - What advice do you give for dealing with loneliness as an online coach?

30:15 - How can you tell if hip flexors are just tight or actually too weak? (Or maybe a little of both?)

31:40 - When you record multiple podcasts/videos or do multiple photoshoots in a day, do you change outfits?

35:15 -  I’d love to hear how a conversation with you has gone with a client you felt needed to be “let go” or wasn’t ready to commit to the process. When do you know it’s time to have that conversation without doing it too soon?

38:55 - Can I still train a muscle group when it’s super sore if I do different exercises?

42:30 - Should your biggest meal of the day be the one you eat after lifting?

45:55 - If you could only have 1 supplement, what would it be?

47:40 - How to silence the world around you and find your calling?

49:55- What’s your current training look like?

53:10 - If you had to pick 3 movements for the rest of your life, what would they be and why?

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

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.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

----

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

Facebook - https://www.facebook.com/tailoredcoachingmethod

Instagram - https://www.instagram.com/tailoredcoachingmethod/

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Podcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQ

Email – info@tailoredcoachingmethod.com

Ep. 651 - Metabolic Flexibility with Rachel Gregory

Ep. 651 - Metabolic Flexibility with Rachel Gregory

September 22, 2021

Today Cody interviews Rachel Gregory, board certified Nutritionist and Strength & Conditioning Specialist, about The Ketogenic Diet, Metabolic Flexibility, Diet's Effect on The Brain, Female Fat Loss, and More…

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.

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Timestamps:

0:40 - Who Rachel Gregory Is

7:30 - Research Study On Keto

14:05 - Main Factors In Study Results

17:05 - All About Keto ( Benefits, Who it is for, etc..)

25:20 - Why Do People See Improvement When Go Into Ketosis.

30:30 - Medical vs Normal Ketosis

39:00 - Keton Supplements

44:45 - Metabolic Flexibility

47:00 - How to Implement Metabolic Flexibility

50:00 - How to know you are Metabolic Flexible

55:00 - Benefits of being Metabolic Flexible

58:50 - Where you can find Rachel Gregory and all of her content

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

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.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

----

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

Facebook - https://www.facebook.com/tailoredcoachingmethod

Instagram - https://www.instagram.com/tailoredcoachingmethod/

YouTube - https://www.youtube.com/TailoredCoachingMethod

Podcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQ

Email – info@tailoredcoachingmethod.com

Ep. 650 - [Series] Program Design Pt.1: Assessment & Goal Setting

Ep. 650 - [Series] Program Design Pt.1: Assessment & Goal Setting

September 20, 2021

Today's podcast is part 1 of a 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover assessing the individual, goal setting, determining timelines, injury prevention, mobility and flexibility, and improving instabilities or imbalances.

Stay tuned for Part 2, 3, and 4 as he covers volume, intensity, frequency, exercise selection and sequencing, individual variances, tempo, rest, aerobic training, and so much more…

----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.

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SHOWNOTES

Part 1. Assessing The Client and Setting The Goal/Timeline

  1. Goal setting
    1. https://pubmed.ncbi.nlm.nih.gov/32407361/ (concurrent training)
    2. https://tailoredcoachingmethod.com/october-research-round-up/
    3. Specificity Matters (⅔ of work dedicated to MAIN goal, when concurrent training - you cannot create disadvantages to one > other)
    4. Realistic Timeline of Goals (literal time, rate of loss/gain, metrics, etc.)
  2. Mobility/Flexibility
    1. https://pubmed.ncbi.nlm.nih.gov/15574098/ (static vs. dynamic)
    2. https://pubmed.ncbi.nlm.nih.gov/28360142/ (FMS & injury prevention)
    3. https://www.mdpi.com/2227-9032/9/4/427 (resistance training is stretching)
    4. https://pubmed.ncbi.nlm.nih.gov/30152808/ (foam rolling increases ROM)
  3. Instability/Weakness
    1. Work on what’s weak first in a session and prioritize volume there during the week
  4. Injury Prevention/Posture
    1. https://pubmed.ncbi.nlm.nih.gov/30615007/ (RPE 7-8 > Failure)
    2. https://pubmed.ncbi.nlm.nih.gov/29785405/ (powerlifting increases likelihood of injury)

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

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.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

----

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

Facebook - https://www.facebook.com/tailoredcoachingmethod

Instagram - https://www.instagram.com/tailoredcoachingmethod/

YouTube - https://www.youtube.com/TailoredCoachingMethod

Podcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQ

Email – info@tailoredcoachingmethod.com

Ep. 649 - Q&A: Fear, Periodization Structure, How Long Should You Fast, And More…

Ep. 649 - Q&A: Fear, Periodization Structure, How Long Should You Fast, And More…

September 17, 2021

----

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.

----

Timestamps:

3:45 - Let's talk about fear! How has it held you back in the past? How did you become brave? Specific ways it impacts your clients and what you've done to help them navigate it in their fitness or nutrition journeys. What are you still afraid of? Is there anything you think is valuable to fear? Discuss balance of education vs action in context of overcoming fear.

28:45 - Could you touch on the structure and periodization of taking someone who has 30,40,50 lbs to lose and how you structure that and a timeline vs someone who is just trying to get a little leaner. I’d also love to hear about how you structure your client's nutrition who do CrossFit that are looking to be competitive

46:30 - As a new trainer, what should I be doing in the gym on my shift to get clients?

51:00 - Are there risks to consider when a female is fasting for 20hours/day everyday and only eating a single meal? Aside from undereating, are there hormonal issues that can rise from not eating for that long?

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

----

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.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

----

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

Facebook - https://www.facebook.com/tailoredcoachingmethod

Instagram - https://www.instagram.com/tailoredcoachingmethod/

YouTube - https://www.youtube.com/TailoredCoachingMethod

Podcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQ

Email – info@tailoredcoachingmethod.com

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