start

hello, if you stop progressing on a particular excercise should you continue to hammer thru it to see if you can progress or is it to change excercise??

15 min 04 sec

I was wondering what your opinion is on minimum effective volume, maximum recoverable volume, and reps in reserve. Seems there a lot of people in the industry who promote progressing the volume of working sets to your maximum recoverability over the course of a few weeks and leaving reps in the tank, vs HIT style training and training to failure also arguing that failure you will pretty much never recover from. I know where you guys stand with HIT style training, but what is your opinion on pushing volume as a form of progression? When, If ever, do you feel this type of training for hypertrophy May be appropriate?

26 min 21 sec

what are your views and experience with programming and periodizing stimuli hypertrophy/metabolic/neurological? Do you incorporate them? Are there any main benefits/drawbacks? I would really like to hear your point on this

 

start

I am looking more and more into doing more intensity rather than volume (more frequency and fewer exercises/sets). A question regarding that, how would you approach training the muscles in different angles?

20 min 01 sec

Whenever I do any pressing movements I feel as if my triceps take over. Any tips?

23 min 46 sec

Hey Joe / Bryce. looking for some advice here. We talked about at Warhouse how I’m a trainer, and I work with one trainer who in particular and to put it nice, is extremely bad at his job. A lot of the stuff he does makes zero sense, his clients have very bad form, he has the squat on BOSU balls when they can’t do a proper BW squat, the volume is always 3-4 x 10-15, but he’s a very nice guy. How would you go about addressing this with him because he’s honestly putting his clients at risk with the form and exercise selection he’s choosing.

33 min 50 sec

Hi Joe, as a shift worker I know that sleep is going to be key. In terms of nutrition as well would you recommend low carb on days after a poor sleep as we cant utilise carbs as well? Maybe if you could do a typical Joe response on the Q&A for best tips to optimise growth and fat loss around shift work. Thanks!

35 min 45 sec

Maybe this is a good place to put this but idk. If this seams sketchy just ignore or delete this topic.

So I’ve been trying to find a good training partner for quite some now and what a good way to find it than here since we probably “agree” on most things training. Let me know what you guys think

start

what are your thoughts on using the slingshot (bench band accessory. It wraps around your arms and stretches across the chest on the eccentric, completely slack at lockout) to provide accomodating resistance for close grip presses and dips? Or even tight elbow sleeves?

I fell like it could be a lot easier to set up if you don’t have access to chains?

3 min 34 sec

Your training programme on the programme builder (<2years training) is a push/pull/lower split, however, some others in the industry, like Jordan Peters, advocate a full body split in your early lifting career – why do you think a push/pull/lower is better?

16 min 45 sec

Are the off days complete rest or do you still do cardio for them?

20 min 22 sec

Your upper session on the site with Dave is structured in a relatively higher volume than most other sessions on here. Would you generally structure upper body sessions in this manner or is this simply person specific?

22 min 40 sec

Have 2 Q’s

1. Taking a while off of training legs, they’re pretty well built. I still do calves(weak) and prowler work. Is there an ideal split for the men’s physique look?

2. Undulation of working set rep counts? For example I like the 1 top set and 1 or 2 drop off sets to “failure” but is there a way of doing it so 1 day, you do a 5-8 rep top and 8-12 rep backoff on all exercises to “failure”. and 1 day 10-12 top and 15+ backoff to fail? or what about 1 day to failure 5-8 top 8-12 backoff and 1 day 12-15 top and 20ish backoff sub(2-3 reps shy of failure. – what is a better option for a good balance between stimulus and recovery?

25 min 56 sec

I’m 5′ 7″ 175 at 17% BF. I look pretty good for that much BF, but I’m eating way below my recommended TDEE and am not losing fat. Am I not eating enough? I am very consistent with my meals and training, but can’t seem to recommend my body from this point.

im also trying to put more muscle on, but wanted to know if you thought I should be cutting to a lower BF first.

28 min 55 sec

Your unfockers for hips and knees have worked wonders along with changing foot positions. Do you have a video for lower back?

29 min 50 sec

Would like to hear your opinion on what I should do next. Im 5’9 height and at this point (while cutting) I weight around 150 pounds. I still have some fat in the back and at lower abdominals, but definitely not too much as I can somewhat see my lower abs… At this point I’m not sure if I should keep leaning out or just start slow bulking ( with cardio) for 4-5 months and then try to cut bf again. My training experience is 3,5 years, the main goal is to build as much muscle as possible.

32 min 14 sec

The orange band you use on the reverse band smith, if you were to rate it on level of strength from 1-4 (1=weakest, 4=strongest) what would it be?

In Australia we’ve generally got 4 generic types of bands: red, black, purple and green. Ordered in level of strength. Would this be more of a black or a purple band?

32 min 54 sec
How would I go about improving my wrist flexibility so that I can comfortably perform the front squat with an Olympic style grip.

34 min 53 sec
I am on a waiting list for a shoulder surgery, I am able to train but I have to be careful and not push to much weight. whats your advice on a split to follow until then that wouldn’t put to much pressure on me would push/pull/legs work my arms are lagging and shoulders are a strong point, so I can lay off them for a while. whats your advice please…

36 min 32 sec
I’ll drop a few, feel free to pick the least dumb one(s) ?

1.) What do you think are the implications of rest periods?

The traditional bodybuilder style was shorter rest periods, which seemed to have worked fine for some of the best physiques out there. On the other hand there is a recent trend to shoot for longer rest periods to optimize performance in subsequent sets. I could see it working out in both ways since from a muscle-specific standpoint, the absolute performance shouldnt matter as much as the peripheral fatigue/tension that the muscle experiences. Your thoughts?

2.) hip-hinge movements for hamstrings?

I noticed that in your leg workouts/hamstring exercise directory, there is little to no hip-hinge movements, mainly leg-curl variations. Is there any specific reason for this?

3.) How valuable do you think overhead press variations are for the side delts? Or ate they mainly just a front delt stimulator?

4.) What are your thoughts on the ‘lat prayer’, (https://www.youtube.com/watch?v=0-_szNTI5nE)

A straight arm pulldown variation, all the way from the fully shortened to the fully lengthened position, while using a little bit of body momentum?

44 min 00 sec
Could you explain the pros / cons of using knee / elbow sleeves please?

start
My questing is in reference to the diet planner. For post-workout carbs, do you have a preferred carb source? Eating 200+g of carbs as prescribed by the diet planner is pretty rough.

06 min 36 sec
I’ve read a lot and heard from multiple people that a muscle needs to be hit 2-3 times a week. looking at your workout planner the back gets hit about twice a week but nothing else. I’m curious why you have it set up that way.

16 min 00 sec
How do you incorporate periodization into your training given your sets/reps structure?

Let’s use the example of hack squat – 2nd sets, 1st set 6-8reps, 2nd set 8-10reps.

If you reduce the top set to 4-6reps, do you still only do 1 top set and 1 back off? Or would you add additional back off sets? I’m thinking of traditional periodization – lower reps, more sets, and vice versa.

Hope that makes sense.

17 min 22 sec
Joe, what’s your thought on bfr training. I don’t really know 100% about it, not sure if you answered this ever but wha’s your thoughts on it?

22 min 03 sec
What are your thoughts on using a hex/trap bar for dips, shoulder press, tricep cg press? Would the handles be a little too far apart for proper alignment?

24 min 25 sec
What are your thoughts on training muscle groups based on muscle fiber type? For instance, training groups that are dominantly slow twitch in the 12+ rep range and visa versa, training the more dominantly fast twitch groups with lower 5-8 rep ranges?

28 min 40 sec
First time doing upper/lower and legs split. During chest/ shoulder press I fee as if I’m recruiting my triceps too much. How can I fix this?

33 min 04 sec
How much of a deal is not training with adequate machines and profiles?

34 min 12 sec
Any ideas for activation drills before sprints?

35 min 25 sec
if you had to train in the evening after a 10hr shift of a fairly active work. How would you personally structure the carbs / fats for that day to help training effort in the gym… (Backload or put carbs at PRE / And placement of your fats?) Your opinion would be most appreciatedh.

37 min 05 sec
I added in chest day https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/chest-2/ because it’s my weakest link. I felt it much more in my rear and lateral delts than i did in my pecs. Should I just reduce the weight and concentrate on contractions? I was training to not be a pussy.

start
I am in the military and have to train to maintain a sub-16 min 2-mi run time. However, I’ve found it difficult to balance a training program for optimal leg growth that will also not impede my ability to maintain/ improve my run time. What would you suggest is an effective way to structure a program that will allow me to progress them leg gainz but not Impede my running training???

7 min 05 sec
I was wondering if in your experience you’ve seen anybody successfully add significant size on a ketogenic or targeted ketogenic (30-50 grams post workout) type of diet. I love carbs but unfortunately I’m type 1 diabetic and prefer to limit carb/insulin balancing as much as possible because it’s just less stressful for me. I do hope to compete at some point within a year or so but I’d like to add some mass I’m 5’10 180lbs about 8% bodyfat 26 years old.

9 min
How do you recommend to split hip hinge exercises throughout the week?

In pulling/rowing movements to depress/retract scapula first and then pull/row or to pull first and depress at the end ?

12 min 24 sec
Hi just signed up awesome stuff I can only train 3 days a week due to work and shifts. What would u recommend upper lower? I have been training 6 years

16 min 55 sec
Do you think a completely turned off treadmill is a good substitute for a prowler? Using it as met. work for legs

17 min 18 sec
In the 6 week program, I noticed a lack of overhead pressing movements or front raises targeting front delts. On the press days, in the incline Swiss bar and dips hit the front delts, but my question is… Is there a specific reason or training philosophy behind the absence of an overhead press or front raise exercise? Side note… I’m still loving the program.

19 min 37 sec
I hear a lot in the world of powerlifting that higher reps help with tendon stregth Ex: terminal knee extension is there any merrit to this?

second, i started a cut recently and have gotten better at recovering (the stars have alligned i guess)and i feel i can go from training each body part one to two. Is it worth changing this late in the game?

lastly how do you controll (increase, decrease) inflamation, how do you know when to do either?

22 min 08 sec
With the idea that you want assistance at the bottom of the rep when doing reverse banded incline, what are your thoughts on using Mark Bell’s Sling Shot as an option if you can’t set up reverse bands?

23 min 07 sec
Hey Joe a few more quick ones that i think you will like

1. What are some budget intra workout alternatives to cyclic dextrin or pomegranate juice? there just out of the budget for now unfortunately. Any food or drink recommendations would be great.
2. Another that i dont trust the internet for – do carbonated drinks effect your gut in a harmful way?
3. Can these q and A’s be used to ask about the business and sport of bodybuilding?

25 min 34 sec
I want to put on some size so I’m planning to bulk for 4-5 weeks, then do a mini-cut and repeat. My question is would you recommend carb cycling while bulking? I’m doing a pull push legs off split so I could do medium, medium, high, low carbs. Or should I just keep calories the same throughout the bulk phase?

28 min 10 sec
I’m a single mom of 3 children. Due to my schedule, the best time for me to workout is at 5 am. What would be your recommendation for the sequence of meals?

31 min 40 sec
Just at the point of starting with your app and choosing program, I’ve been away for a month so have done no training, and have added more fat of which I had to much to start with. My goal is to build more muscle and lean out by next year. I’m starting at a guess around 25% body fat and was wondering if you would recommend dropping my bady fat first before doing a bulk? Or bulk now and cut later?

33 min 34 sec
Another quick question. If you’re following a PPL off split and you do variations of incline chest presses, would you program any direct front delt work?

35 min 20 sec
I’ve searched the site for direct core work without success. Do you have any recommendations for core? Also my glutes are like a pair of flat pancakes, would you recommend training them with more frequency, like say a kind of finisher for glutes akin to a bret Contreras type thing on non leg days?

Start
I’m a 49 year old female. I’m trying to develop my shoulders but having a very hard time. I gain muscle and strength fairly easy for my age but see no results in my shoulders. What do you suggest?

5 min 5 sec
When performing single arm dB preacher curls, do you purposely grip towards the far end of the dumbbell to make supination harder, or is there no point to it and its best to stay in the middle of the dB?
Goal is bicep development, not worrying about forearms too much.

7 min 24 sec
You described making a “bow” shape arch, pushing with your feet to drive your scapula into the bench when pressing (DB chest press etc). I noticed you don’t have your butt in the ‘hinge-gap’/recess on the bench, but lie further up the bench. Is this for any reason, or just for comfort/preference? (Referring to your Push Day video posted on 9th July)

7 min 41 sec
Just saw your video with Vivian! Was wondering what would you consider to be the most “important” muscles for men’s bodybuilding I know you said back (lats) and delts for woman curious what you think for men!

10 min 51 sec
I have a whole stress free month coming up, no work no obligations, I would love to experiment with twice per day training (late beginner), any tips on how to structure the program.

13 min 24 sec
If i keep my working out days macros or calories on my off days will i lose weight? i am not planning to take totally day offs so I will still do cardio or something

Training Days: 254g PROTEIN 261g CARBS 46g FAT

Rest Day Macro: 254g PROTEIN 122g CARBS 108g FAT

I am obese ?

16 min 16 sec
Will there be a high volume brutality back workout coming soon? Love all the other workouts man

16 min 28 sec
Can you provide tips/cues for stabilising the pelvis during front squats / hack squats / leg press and walking lunges please. Is it as simple as bracing the entire core and ensuring solid foot placement, or is there any further advice you could provide?

19 min 37 sec
I’m gonna try an convince my gym manager why we need a safety bar for squats. There is the obvious reason with regards to clients with upper extremities issues. But what else?

21 min 31 sec
I think I’ve heard you refer to Sushi as a cheat meal. Can you explain why that is please? Perhaps sushi is different in the US – in Europe it’s typically just made up of raw fish, white rice and various vegetables.

24 min 54 sec
Are y raises needed for lower trap development or can you use rowing/pull down exercises to hit that area? If so what are your favourites

26 min 22 sec
Suggestions for a wanna be bodybuilder standing at 75 kgs. 14% bf, and starting his first enhancement drug cycle, volume low or high, workouts higher frequency than usual?

28 min 25 sec
My wife and I work out together. We have the same goals, to put on muscle. We follow your training and principles, but, she says she’s “never sore”. For I instance, yesterday we trained legs. She’s says I killed her, but, I’m sore. She’s not.

32 min 22 sec
I would like some more core exercises if you have some more suggestions.
That’s the part I think is harders to find alternatives to get some variation

36 min 51 sec
Could you do a video on how to set up the correct incline for each person?

38 min 57 sec
I couldn’t find any workouts with direct hamstring metabolic work, is it because you aren’t trying to bring them up or do you just prefer things such as lunges as they’re a more bang for your buck movement?

40 min 50 sec
I have a couple of questions. I’m 6’2 and have very long femurs and short torso, I’ve always found squats to be very uncomfortable, I still struggle sometimes with front/ safety bar squats with a heel elevation and still find that the sheer uncomfortableness is the limiting factor in my progression, hack squats feel much better. Is there anything else you would recommend for maximum quad development? (Quads lagging)

Secondly I know you hate questions about diet but I am currently doing my first proper bulk using the diet planner (going great) gained 5kg in 4 months (currently weigh 83kg) I am finding that I am getting pretty much all of my protein from the fats and carbs I am eating and since I don’t eat dairy due to digestive discomfort I’m finding I’m pretty much bulking on a vegan diet with the odd exception of a little bit of meat here and there and just wondered what your thoughts are on vegan diets and body building?
Current calories 4400 p-138 c-688 f-122

42 min 55 sec
I got a question about intra workout shake. The training is catabolic process and it should be from what we know. Because of that you are not useing vitamins and anti inflamatory stuff around training and i get it. But then comes intra workout shake which you are not drinking to use that little carbs in you bloodstream because primary you use glycogen. You have the intra workout bacause you dont want to be too much catabolic, i remember you said something about not diging very big hole with workout and intraworkout shake can help with that…

I am doing same thing like you. But still it is little bit confusing. We are doing something to prevent be very catabolic and then we try to avoid something what can help us to not be very catabolit.

Or vitamins and intraworkout shake from preventing too much cortisol is not comperable?

Please can you also explain strategy about inraworkout shake when do bulk vs cut? It is changing?

And one more thing: it is nice strategy to use witch lagging body part, but i saw you for exammple to use it in arm day. Low volume high intensity armd day training wich is not very long and exhausting. Is it possible that havig intrawokout in this case to stop whole stimulus from the training. If i am not wrong you used maybe around 50g of carbs and 15g eaa that workout. From where comes theese numbers.

46 min 10 sec
can you imagine how would be Ronnie Coleman looks like when he would be training whole career under you?

47 min 00 sec
Due to work, for half of the year I only have access to a gym with free weights and bands.

You mentioned you sometimes rotate between – lying cable laterals and cable Y raises.

I’ve seen you preform the Y raise with DBs on an Incline bench before. And was wondering if this would be a go to option for side delts. For the times when cables are not available.
I’m guessing the profile can be manipulated with correct Incline, but would this exercise be any good for my main output move. Could you give me your advice on this please?

48 min 07 sec
I recently starting working out first thing in the morning, fasted, just to see how I like it and how my body likes it. My idea behind this is to follow my workouts with a full day of eating opposed to working out in the PM, after work, and only eating one meal afterward before going to bed.

What are some positives and negatives to this? Thanks in advance

48 min 53 sec
I’m new to the site and really enjoying it so far. I’m doing your six week trainer now trying to change things up. I’ve been doing two a days for two years body building in am crossfit at night. It’s crazy I know but it’s my vice. The voilume is way to much and nothing grows or changes. My question I have is I don’t see any cardio in any of your stuff. When do you do that or what do you recommend

49 min 49 sec
My legs/calves are genetically massive and need the rest of my body to catch up, however if I don’t train them often enough their composition goes to shit. The composition/definition of them definitely could use improvement but the last thing I need is to add more size to them. Any recommendations on how to go about catching the rest of my body up with them, while still improving their composition?

51 min 21 sec
Does the open grip on pull motions train grip strength as much as using the thumb over grip, or would I need to add extra grip exercises to compensate for using the open grip?

Start
I have a few more questions in regards to volume (already searched the site and couldn’t find an answer)

You mention that since 2017, you haven’t been trying to put on as much size as possible in the offseason and hence doing as little volume as needed.
However, in other videos, you also say that to put on as much size as humanly possible an individual should only do as little volume as they need to provide a stimulus to grow.
To me, these statements contradict one another.. So does as little Volume as needed to progress = max hypertrophy, or does as much volume as you can recover from = max hypertrophy??

Specifically for arms you used to do a lot more volume (12-18sets per arm workout)
Is that because they are less of a priority now or because you feel that you’ll progress better with less volume (4-6 sets per arm workout as you do now)

Secondly, you often finish or preface a statement with: unless you know you respond better to higher volumes.

Is it possible tha an individual can make more progress and feel less sore on higher volumes than on lower?

I seem to be able to run some ridiculously high volumes, recover fine and not get sore when pushing to, but not past failure. When recently switching to lower volumes and pushing some sets past failure, I seem to take way longer to recover and get way more sore on about 1/4 of the volume I was doing previously. Progress also stalls quite quickly and I have to lower the frequency from 3 to 2x pw on most bodyparts.

Is it possible to recover less and get more sore because the volume is too low?
I made sure all other things are equal (execution, sleep, food, stress etc.)

how do you feel about sissy Squats if you don’t have a good leg extension available? Any pointers for set up / execution to save the knees and make it an effective exercise?

20 min 08 sec
Got a new wrinkle that will change my routine. Picking up golf, and playing two days a week. Currently running a push/pull/lower. How can I modify this to me playing golf on Thursday and Saturday?

Side Note: I’m 5’5 160lbs, 10% bf. My Legs, specifially glutes and quads grow quickly and personally feel hold more fat, I want to keep them lean as possible and get some vascularity out of them but also not have as much size on them. Would you recommend I train them less frequently to keep size down, or train more often but less volume?

22 min 14 sec
I’ve been experiencing this nagging pain the last couple times I train legs. It’s the last cervical/first couple of thoracic vertebrae and only comes up when I brace for squats. I manage to get the pain to go doing broga, but it keeps coming back next time I squat. Should I try moving that area more before squats, i.e bird/dog or some upper back isometrics?

23 min 56 sec
Do you do personalized training programs with full fledged questionnaire check ins etc, not necessarily dieting a competitor but building a training program personally for them.

24 min 02 sec
when you are leaning out or bulking, what is the general rule increasing/decreasing calories. How many calories would you drop or increase and what macros?

25 min 45 sec
The best pre workout foods for good pump, just because I’m on a cut, i want to make it better with food, what are the best foods you could suggest.

27 min 09 sec
Prime Plate Loaded Machines – finally going to a gym that has TONS of them(Amped Fitness Pinellas Park)…
Best way’s to take advantage of the cams/different loading spots? (1, 2, 3 etc)

For example the Extreme Row, what would be the “ideal” loading pattern? 99% sure having the shortened position lightest makes the most sense, but what about lengthen or mid? Or should this be more personal by where we hit failure? E.G. if I get stuck at the very lengthened position, move weight to the middle. #possiblyoverthinkingthis

29 min 00 sec
I am spanish and can’t understand when you talk because I know only a few English. So I want to make you a suggestion, I think that it could be better for you and for all of us if you write under the video (when you put the routine) the complete audio (the text that you say) in English, because we can use the traductor to translate it in a lot of languages so you could have more followers around the world, we could learn more and I think that you will win more followers. I watch your videos and I do the same (I have a lot of experience, I’m not a beginer so I can do it but I don’t want to lose your explications because I want to improve in my job and learn a lot of with you).

29 min 23 sec
During a bulk (about 1000-1200 calorie surplus), I tend to get to a point (about one month in) where my training just takes a dive both mentally and physically i.e. pumps not as present (I know people have off days but this will be the case for an extended period of time). My sleep also seems to become a bit fractured and I’m putting on body fat a little more easily without an increase in overall size (just looking softer). I’ve always figured that it’s due to my insulin levels being too elevated for an extended period of time (I’d be eating around 500gr of carbs during a bulk like this), and that my body is starting to work against me, but I just wanted to hear your take on this! Would you suggest lower carb days to be implemented to avoid this from happening? If yes, how low and when would I add them in? Whenever this has happened I just cut my carbs to less than 100gr a day for several days, and then I’m feeling/looking much better and can progress from there, but I just figured I’d ask to get your thoughts on that, or if you’ve run into the same problem yourself or with clients.

31 min 17 sec
I want to preface this question by saying I know volume/frequency is very individual dependant and your answer is probably going to be an “it depends”, but I haven’t heard you talk much about sacrificing volume for frequency and vice versa when going from 3x pw to 2x pw frequency.

I’m having trouble figuring out my push musculature frequency. I used to be able to recover from 3 push sessions per week easily, but now that I have gotten stronger I am no longer recovered going into 1 of the three sessions.
I feel like I am similar to your “body type” in that I was probably made to be an endurance athlete rather than an explosive fast twitch bodybuilder.

In your opinion, how little volume in a single session suffices as adequate stimulus for triceps and chest?
Would I be better off lowering my push frequency to 2x per week and keeping ~6-7 sets of chest and same for tris per session? Or drop volume to 3-4 sets of each per session and keeping 3x per week?

Triceps are a weak point and I’d really like to bring them up.
I just watched your modified split series and am wondering if I could even train triceps 3 s a week or if you feel that they generally take too much of a beating from chest workouts, as I rarely see you program triceps for 3x per week, even when arms are a priority.

Also seated ham curls: I “feel” my hamstrings a lot better when I lean forward on this movement (I guess due to them being lengthened more), am able to use a bit more weight but have trouble stabilising as the back pad is missing to push in to. Whenever I lean back and use the pad however, I feel that I’m missing out on quite a bit of ROM and my hams don’t get stretched nearly as much (I make sure my knees are aligned with axis of rotation).

Should I find a way to better stabilise leaning forward, by perhaps wedging an ab pad between my upper back and the back pad? Or stick to leaning back and “miss out” on the extra Rom?

35 min 28 sec
what would be the best training program to start a newbie on who is young 14 years old? Very little experience. What Exercises, split and how much volume and how many reps?

36 min 01 sec
If you have a genetically strong bodypart or one that you have built up really well would it be a good idea to continue push that muscle and focus on it to make it that much freakier or should you work more towards balancing your physique and deprioritize them. I have genetically very broad shoulders and have been training them very minimally in order to focus more and my chest a weak point for me. I do 4 sets of cuff laterals per week. No direct pressing for delts. My other strong point is legs they are best but I love training them and feel like they can never be too big haha kinda like what you say about them.

Curious what you think about that.