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.

Start
What do you use to measure body fat? How accurate are calipers? I am finding a lot of conflicting information.

11 min 28 sec
On a low angle dB incline press I am feeling a lot in my rear delts. I’ve been focusing a ton on my setup. Scap down and back / big arch drive bicep across but for some reason still feel my rear delts. What could the reason be for this?

13 min 22 sec
I have a dislocated shoulder and can only train legs and core while in PT. I’m taking this time to bring up my legs. How would you structure training if you were looking to grow your legs during this 6 to 8 week phase. 3 days a week?

My plan is 1 full leg day and dedicate another day to quads/ abs and another day to hamstrings/ Glutes/ calves? I plan to start with lower volumes and slowly up them over the course of the 8 weeks.

15 min 05 sec
how often should you change your split and how often should you rotate exercises?

Im 21 years old, at this age should I should I be more worried about putting v on as much mass as possible all over like with a Push Pull Legs Split or work on weak points? I have been training hard bodybuilding for 3 years. I am just about 6ft and weigh 210 lbs at 14 percent BF. Also do you believe it’s a waste of time competing this young because I should keep focusing on growing since my natural test levels will be the highest? Goal is to compete in the WNBF. I follow all of your training principles.

22 min 23 sec
I wanted to get your opinion on how the best way to blend your style of hypertrophy training with powerlifting while powerlifting in the off season of bodybuilding? Should you periodize and slowly phase down hypertrophy training and turn up maximal strength training and the meet nears? Also how would this affect exercise selection, intensity/load of hypertrophy movements, frequency, etc.

24 min 40 sec
the new push and pull workout looks awesome with the explanations and exercises to choose. I usually workout 5x/week due to time constrains, my split always gravitate towards an Upper/Lower/Rest/P/P/L/Rest.

Do you think it is possible to combine the new push and the new pull in 1 single session or it will be too taxing? I was planning to super set a push exercise with a pull for the upper day and then repeat the same exercises but in separated days with the “original” push/pull/legs in the middle of the week.

25 min 24 sec
Any advice or recommendations for training and supplementation when dealing with sore/weak tendons on the right side. (Pectoral)

I slightly ruptured the right side pectoral tendon around 10 years ago.

Can only use around two thirds of the poundage that I once used due to pain and the fear of it rupturing again.

Any advice on how i can still move forward and at least maintain the pectoral development I have achieved if not improve.

27 min 23 sec
If training alone do you think it would be a good idea to add a little bit more volume? I love HIT style training, but I train alone and don’t have someone there to help push me past failure and don’t have a spot to help get me to that shortened range once I start to fail. In this case do you think it would be beneficial to add an extra drop down set or two?

28 min 33 sec
what are your thoughts on the snatch grip rdl/DL?
It is hyped right now and is as result of jp calling out normal DLs and rack pulls etc as a “waste of recovery” and not good bodybuilding exercies. Since you are an advocate of rack pulls I would like your thought on this.

Start
Can you group all the finishers in one section called finishers?

55 sec
I am wanting to spread that knowledge via a 6-MONTH gift subscription to my bro-in-law, anyway to process such request. Thank you again for everything!

1 min 20 sec
After dieting down to single digit body fat, what is the best approach to transition into a bulk? Would it be best to reverse diet from where your deficit calories were? Or go right into surplus? I tend to gain body fat pretty easy any time I try to bulk.

6 min 19 sec
What would you do nutrition or recovery wise for muscle cramps and muscle spasms?
Typically following a brutal leg day and sometimes push pulls my body parts lock up or spasm. Currently in a cut phase. I train early in the morning (5a.m) so I don’t eat before my workouts. I drink plenty of water and consume bulk of my carbs intra and post (~160g).

7 min 15 sec
Following up on your workout structure Video:
Would you count rest pause sets (used if you don’t have a training partner) as metabolic work, or still part of MT sets?
For example: if I have a pull day starting with an upper back t bar row, moving into a chest supported lat row and finally into a lat Pulldown, could I do rest pause sets on the rows, which are tougher to get short, or is it better to do something else metabolic after the Pulldowns, because I feel the rest pause sets of rows take away from the Pulldowns a fair bit.

7 min 50 sec
Next, specifically for dips, do you feel that pressing into bands is bad for your joints? I personally don’t have any pain or problems with it (yet) but have heard that pressing into bands is bound to bring about joint issues. I’m struggling to find a good REVERSE banded dip set up and was wondering if you’ve found any good ways over the years? If not, where do you find chains like the ones you use? I live in Australia and have tried local hardware stores, but the heaviest they have are clunky 3kg chains.

10 min 13 sec
Do you feel that Swiss bar cg presses have an advantage over dips for tricep stimulus or vice versa? Which is your preferred tricep exercise and why? And if you can fully pronate your wrists with a close grip, are cg reverse band smith presses fine to do, or could there still be risk of wear and tear over time? How do you feel about a cg press on a converging chest machine such as a HS? Does the converging path take away from triceps?

11 min 30 sec
Have you found a good way to make the HS underhand Pulldown’s profile more favourable? I’ve been trying to experiment with sitting lower / attaching a free moving handle but can’t find a good fit.

12 min 18 sec
If your elbows weren’t fkd, what would be your best / favourite / optimal overhead Tri exercise and why? Obviously one that fits you, but I mean in terms of ability to produce output, alignment and bracing? Does the angle you raise your arm overhead matter, if so how, why and what do you think is “best”?

13 min 58 sec
My chest and triceps often cramp a couple of hours after my push session when I contract them.
I make sure my hydration, salt and magnesium intake is on point and my volume isn’t crazy high either (7 sets chest, 6-7 sets triceps including dips).
Is the volume too high or what could be the reason for the cramping?

Have you tried a Swiss / Hammer grip bar or the Watson tricep bar lying overhead extension/skullcrusher as your main overhead tricep movement? Can you talk about the pros/cons of that movement please? I feel that it’s a great option, but never see you do it?

Following up on your cg pressing mechanics video, does this also apply to a “bench dip” or a machine dip where you’re able to place your hands further back and complete the lockout behind your torso? Sliding your hands further forward would give you a little more elbow flexion, but wouldn’t you get less of a “peak” tricep contraction as you’re locking out with less shoulder extension, and thus the tricep doesn’t get as short as it would with hands further back? So which of these would recruit more tricep?

15 min 15 sec
what I’m your opinion is the best exercise or setup to overload the top (shortened) range for the biceps

16 min 10 sec
Thoughts on Christian Thibadeau’s neurotype training/certification?

17 min 45 sec
I’m trying to cut from 11% BF to 8% BF. I’ve never gotten this far before and I have a trio of questions that I can’t seem to find answers to.

1. How is my training supposed to change when I go from maintenance to calorie deficit? (ex. Less overall sets per week? Or lighter weights? etc.) I’m really clueless here. I’ve been doing the same intense lifting workouts and just eventually getting tired after a number of days on a deficit.

2. Which is better… take your deficit in the form of “less intake/less cardio” OR “more intake, but more cardio”? Does it matter? Where I’m coming from is that I’ve heard that the body freaks out with “less intake/less cardio” but I’m not sure it makes a difference or not.

3. What are some doable deficit ranges you’ve experienced with clients? I’m pretty self-disciplined.
For example…
500 deficit = minimal muscle loss, but super slow fat loss
800 deficit = some muscle loss, moderate fat loss
1200 deficit= more muscle loss, great fat loss
1500 deficit= no one should do this, STAY AWAY

I just made up the example. I don’t really know anything. But how would you adjust those numbers based on your average experience with clients.

23 min 16 sec
A lot of your workouts include the lateral cuff raises, what is a great substitute for gyms without these? I am still having a rough time trying to focus on the lateral head of the delt so are there any positions that may help to focus on really firing them up? Or is it maybe not possible to fire only the lateral head of the delt without the front or rear also activating? It would be cool if you could “teach” the lateral head to be dominant instead of the front or rear

24 min 50 sec
How to strengthen your core when your core is the weak link during deadlifts? What exercises should one do? I deadlift without a belt and my core gives out first causing my spine to round while I have still strength left in my legs/back.

27 min 30 sec
i recently broke my right arm, so I’ll be in a sling for the next 8-10 weeks. Would you recommend that i still train my left side upper body while i recover? i still plan to lift legs heavily and try to maintain my weight/bf levels with cardio and diet

27 min 58 sec
What are your thoughts on lifting your head off the bench during pressing movements?

28 min 36 sec
I typically workout in the evening, after work. That being said, I only have 1 meal after my workout then it’s off to bed. From a Hypertrophy standpoint, would it be more beneficial for me to weight train in the morning to follow training with an entire day of eating?

Start
How do you suggest keeping track of progress for “pump work”? Which sets you try to progress and which you don’t? And which do you log? I personally rarely use supersets, dropsets, extended sets with partials and such metabolite/intensity techniques, because it is so hard to track them. Also depending on how much I extended the first set, it affects the following sets, so one workout I might have progress on the first set, but regress on the others. Can you please explain briefly how you keep track of those?

7 min 12 sec
When I do leg presses my feet rotate outward as I descend. I reset them at the top of each rep. Trying to emphasize quads but the rotation keep shifting emphasis to hamstrings/glutes. What anatomically is causing this to happen. Do I try to prevent this rotation or is the leg press just not suited for me for quad emphasis?

10 min 22 sec
so i am 6’2… 196lbs. dexa scan shows me at 8%body fat and I keep that year round. I am tight but i’d like to get a little more defined even more than I am. I have typically been training heavier and also time under tension, so many sets per movement- 8 sets, 10 sets ect. upwards of 100-150 plus reps per

I am wondering what I can do to get more defined, am i overtraining? Should I drop reps and sets down and just go alot heavier? I know 8% is good but I just want to be more “shredded” in a matter of sense.

when I see a workout that is 3 or 4 sets of 8-10 I always feel like thats not enough, should I stop overthinking?

15 min 32 sec
I’ve been researching the different training stimuli phases (neuro & muscle damage/tension/metabolic stress) and because of all info (and some misinformation), it can be quite confusing. This is what I’ve come up with and I’m hoping you can verify and possibly provide your opinions:

Neuro & muscle trauma/damage – low reps, high intensity, long rest periods, compounds, focus on training in lengthened position, CNS fatigue, eccentric focused

Muscle tension – tension focused through entire ROM, moderate reps/load, more volume, 90-120 seconds rest

Metabolic Stress – lactate work/supersets/trisets to work on body comp/nutrient partitioning, focus on shortened muscle positions, short rest periods less than a minute

I know you like to combine the pump work at the end of your workouts, as do I. Would it be best to integrate some of each of these phases in a workout, or keep them separate and run them in blocks and periodize?

28 min 00 sec
I got problems with my back, probably caused by having one leg shorter than the other so it messes up my lower back and hips. So I can’t really do any axial loading or any hip hinge move thats big no no for me. Currently doing leg curls and barbell hip thrusts, do you think I can get sufficient glute/ham development doing those? My gym doesn’t really have much equipment either. We got an 90 degree hyperextension bench is that any good? Mostly see the 45 degree recommended.

30 min 34 sec
I am currently attending USAF Officer Training School for 8 weeks in which we are very active but only do a great deal of running for exercise. We also do not get to eat nearly as much as needed, so consequently I have dropped from 210lbs to 185lbs in 4 weeks and still have 4 more to go. I can tell I have lost a great deal of muscle and strength. When I am done, I will be using your diet calculator to do a mass gain, but am curious about the best approach to reacclimating with weight training. I know I will obviously not be able to jump back in full go “nutsack” lifting right away. What would be the best approach to regain strength as quickly as possible?

32 min 58 sec
How come there’s all these before and after photos of people doing a huge transformation in a few weeks or months? I feel like I bust my ass and put in time and push hard but don’t seem to have such drastic changes. I know there’s no “secret program or diet” that they’re using, but I feel like something in my training and diet must not be matching up. What are your thoughts?

48 min 23 sec
loved the chest volume video! One thing I noticed was your grip on the dbells when pressing, thumbless with straight wrists and alignment with forarms/elbows. This is something I’m trying to pay attention to for myself to improve my pressing. However, I have a tough time keeping my right wrist in the straight position. Any tips for improving that? Should I focus on strengthening my forearms? Would it be beneficial to use “fat grips” on the dbells?

49 min 00 sec
In your “best calf workout”, especially on the short position sets, my arches begin to cramp up considerably and this has never happened in other calf workouts before. Is this normal or okay to be happening?

50 min 23 sec
Hope you’re doing well! I want your advise on the weight loss plan for my wife as she got a significant amount of weight post pregnancy (50 kg to 75 kg now). She has no weight training experience, while she is good at aerobics? But, I want her to start a weight training program to achieve body weight around 55 kg.

52 min 05 sec
hope this note finds you well. I was curious on your thoughts on carbs pre bed. I’ve done the diet calculation and I see where the carbs are supposed to be allocated—although I have not eaten them preworkout. However, I looked at your diet from 2016 nationals and I see you had 100 g of carbs for the last meal as a means of backload. What time was that meal had/should be had if fat loss is the goal? Additionally, what carbs would you recommend pre bed? Oats, rice, anabolic koala?!

1 hr 2 min 56 sec
When doing BFR calf raises, is it good to actively contract the muscle on the front of the shin at the bottom of each rep? Will that help to drive additional blood into the area?

1 hr 3 min 33 sec
You said whey potein causing you problems. I saw that you were trying vegan protein from Redcon1 and sayed you like it. I was wondering why are you not using MRE litte protein. What is your opinion on this protein? Do you think it can be the good quality? The probably dint put there ground beef and high quality chicken… the price would be higher.

I was thinking about make a litlle break from whey protein that i am drinking for a years constantly and sometimes when I use little bit more like over 60g protein in one shake plus maltodextrin over 60g it makes me problems maybe 20% – 25% times. I think it is starting to be more often. Do you suggest replace protein source maybe for MRE litte or some beef hydo, or try to lower dosage of whey?

I am also thinking about making 10g BCAA + 20 EAA + some carbs but it is more expensive version with less proteins.

What do you think it would be best option?

1 hr 5 min 26 sec
what are your thoughts on neck training ? I’ve been concentrating on my back for the past 10 weeks and seen some really good gains however, from behind my neck looks really narrow thus totally out of proportion… would you recommend any direct training and if so what exercises.

1 hr 6 min 40 sec
How important is variety when it comes to diet? I’ve been eating the same meal (ground turkey with jasmine rice, with greens) for about 75% of my meals (3-4 times a day) with variance in breakfast and dinner. I’ve had very good success on it, still enjoy it, and it makes prepping very simple. Any feedback would be great.

1 hr 8 min 9 sec
wondering if you could make some comments about someone working a desk job but still wanting to build muscle. nutritional considerations… what to do about”stiffening” up ( and not in the good way, don’t need your advice on that one lol), maybe some simple things I could do in the office to keep mobile. should I be doing mobility work or contraction stuff…or mobility work that involves contracting stuff. Hope that makes sense. thanks Joe…much appreciated!

1 hr 10 min 52 sec
thought on ice bath/cold therapy??
how long should I do it?? what temperature??

1 hr 13 min 20 sec
I used the diet planner for a month and a half now (my training age is about one and a half years)
I got results from the first few weeks my height is 176cm my weight went from186lbs to 181.8lbs and bodyfat% went from 21.3% to 19.9% I’m not sure how many should I lose but it seems very slow to me(I check my weight every morning and I use the average weight of every week for week check in) I stuck on the weight 181.8 for about two weeks but the diet planner keeps lowering my protein and increasing the fats. My question is what’s the purpose of lowering the protein and increasing the fat (shouldn’t we increase or eat more protein while cutting?). Here’s my current macros

Rest day:158carbs/140fats/145protein
Training day:237carbs/105fats/145protein
Just confused by how the diet planner adjusts the macros and what should adjust on the diet side of training .

1 hr 15 min 18 sec
set up and execution for high bar back squat. what is difference between high bar and low bar back squat?

1 hr 18 min 18 sec
how often is it necessary to switch around exercises. in my opinion as long as you ae progressing it isn’t. and some options for exercises are great in alignment etc. would you ever take those movements out of te program?

1 hr 19 min 57 sec
When performing overhead dumbbell press or dumbbell chest press, does the direction of your palms (pronated versus facing or somewhere in between) effect muscle recruitment or exercise profile? I have some shoulder issues and find at times that palms facing feels better on my shoulders. The only change in the movement from the profile in your videos is palm direction. Thank you for being awesome and providing the best overall content out there.

1 hr 22 min 46 sec
Is there ever a time when you wouldn’t want to match the resistance profile to your strength profile? And… does momentum change the profile and potentially validate exercises such as fast DB side raises?

1 hr 28 min 15 sec
I have had your app for a few days now and am slowly working my way through your videos. Love it so far.
Do you have a video (or can you make one) to address why your workouts are so low volume considering that most people believe that more volume=more Hypertrophy?
Well atleast that’s what I see online and what coaches that have trained me have told me.
I know that you only list “top sets” BUT even with two “warm up sets” before the top sets, I feel like those warm up sets don’t really count towards volume considering that they’re with lighter than our working weight?
Basically I feel like if I’ve been training high volume and suddenly I cut that volume in half for extended periods, I’m afraid that I will lose muscle mass.
Not sure if that makes sense! Thanks for the time.