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I just wanted to jump in real quick and let you know that myself and the team here at Rebel Performance are going to be hitting pause on the podcast and social media content production for a few weeks. We are doing this so that myself and the rest of the team at Rebel Performance can exhale, spend more time with their family and friends, and recharge the batteries a bit. This does not mean our coaching program is slowing down in anyway. In fact, it means the opposite because we will be devoting 100% of our effort and attention to continue helping our clients transform their physique, unlock deep health and level up their performance. If you're interested in learning more about working with us, you can do that at our website www.rebel-performance.com.

Is finding a 1-rep max worth it? While the 1-rep max has a storied history in strength sports, we are here to argue against it. The 1-rep max can make sense in very specific use cases, but for the vast majority of people, it will not be an efficient or wise usage of their time. On the episode today we break down why that is, and more importantly, what we recommend doing instead if your goal is to optimize your physique, performance AND health. Here’s a bit of what you can expect to learn: What is a 1-rep max testing? Why would you use a 1-rep max in training? What are the major drawbacks to testing a 1-rep max? Why are 3-6 rep maxes a better option? And much, much more.

Are you looking to fast track your physique and performance? If so, then carb cycling may be a great nutritional strategy for you. Personally, it’s what I’ve had the most success with and it’s worked like magic for many of our clients here at Rebel. What I love about the carb cycling strategy is that it creates an appropriate physiological match between your input (food coming in) and your output (energy you expend). The downside though is that I see many people who 1) still have no idea what carb cycling is 2) don’t know how it works and 3) don’t know how to implement it successfully in real life… Which is why on the podcast today we are going to break down carb cycling for you.

When it comes to hypertrophy, aesthetics and building muscle, it’s not going to be rocket science for the majority of people. Like most things, the complexity increases with the degree of the goal (getting your pro card, stepping on stage, etc.). But for your average Joe wanting an athletic physique and to put on more muscle, it’s not difficult to obtain, especially if you’re eating enough food in the process. Where most people tend to drop the ball is when they choose incredibly dumb exercises. And today on the podcast, we start off our hypertrophy guide series by breaking down pecs. What are the best exercises that you should utilize in a training program to target your pecs; what’s the ideal frequency you should be hitting this muscle group per week; and how many total working sets should you be looking to get on a range? Tune in below to discover a step-by-step hypertrophy guide for building and developing your pecs.

Is keto diet right for you? It’s no surprise that the majority of conversations surrounding nutrition and wellness have a way of turning into something along the lines of,“Have you tried this diet yet?” And at some point or another, we’ve all heard of the keto diet; however, there’s still a large amount of confusion and misinformation floating around what it actually is, and more importantly, who and what it’s actually good for. On the podcast today, Erin Murray and I break down what keto is and the best practices for being keto in the real world. We then unpack the difference between being fully keto versus low carb and what a typical day looks like in the life of someone who is keto. And just like anything else, there are pros and cons that the two of us lay out and dissect for you. Tune in to discover what keto is and if it’s the right option for you.

Would you like to never stop making progress in your training? Someone sent me an email recently letting me know they were making great progress for about a month and a half but unfortunately hit a wall and stopped seeing results. There can be a lot of different variables contributing to this, but one of the primary reasons we see that happen is because people don’t sequence their training appropriately (or, in some cases, at all). Tune in below to discover why sequencing your training is so important and how you can implement it to ensure you’re continuing to make progress and see results.