860 - Progressive Overload, Best 5 Day Split, and Cody’s 2023 Goals

In this episode Cody discusses both his short and long term goals for 2023. He will go over Progressive overload and also dive deep into what he thinks is the best 5 day split.

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Timestamps:

(12:00) - Progressive overload! I guess I have two questions: The main method of progressive overload I know of is the double progression method. You choose a rep range and a weight, then keep using the same weight until you reach the top of the rep range. Once you reach the top of the rep range, you go up in weight and start again. But this means that each time you go up in weight, but start at lower reps, your volume goes down. An example of doing 8-12 reps at 100 lbs: 8 reps x 100 lbs = 800 and 12 reps x 100 lbs = 1200. But going back down, 8 reps x 105 lbs = 840lbs… So you’re going up 5 lbs, but it kind of deloads your volume? It seems like a regression, is it not?

(21:00) - What other methods of progressive overload are there?

(23:00) - What are the best 5-day training splits to maximize muscle growth?

(27:45) - What are your short and long term training and nutrition goals, right now?

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