Start
Introduction

1 min 05 sec
I am new here just a bit confused about which program should I start and how to chose the right one for me? is there like a history saved of the workouts to chose from or I can only follow the program builder or ask for a new one? How do you guys start? Please guide me a little, thank you!

13 min 10 sec
I am still pretty new to the accomodating resistance model could you state the main benefits and their explanation?

In my ignorant way of thinking increasing the resistance at muscle length which are generally weaker (short and long) seems counterintuitive because it could potentially limit the output at the optimal length.

In a perfect world would the perfect exercise be the heaviest at the point of maximal force production? Or should the perfect exercise not change its resistance curve throughout the movement?

17 min 54 sec
First of all thank you so much for all the great content you consistently put out
I’ve taken a lot of your advice board with my training and within the last few months I think I have been able to take my execution and intensity to a solid spot for all of my choice exercises and body parts

So currently I have been doing 2-3 exercise per body part 2-3 times a “week” (9 day split) for 2 working sets a piece, with some extended sets where I see appropriate

I’ve progressed very nicely, taking my working loads past previous bests but with much better execution this time and have consequently seen better results in my physique

So at this point, do you think using volume in terms of total hard set count would be a viable tool for another variable to push overload?

For example across a 6 week “blast”
Week 1 10 sets
Add 1-2 sets each week if still recovering
Week 6 20 sets

Recovery phase & repeat

I don’t really like going over 3 sets on the same exercise so volume would be spread over 4-5 exercises for 1-2 sets

Still balls out intensity, best execution as possible and aiming to push working set loads up, but utilising volume as another tool to create an overload stimulus

21 min 45 sec
on your programming I understand working to a top set then having “back off sets”, but if it were programmed like 5 x 8 – 10, do you have clients (or yourself) maintain the same load throughout all working sets?

24 min 45 sec
Drop sets/special techniques impact on sleep & recovery: I feel that whenever doing drop sets/rest-pauses or other special techniques it has a huge impact on my sleep and recovery. In the next morning I feel groggy and it doesn’t feel better until late afternoon (and at least three meals). I would like to use your programs, train HIT style with as few sets as possible and still get an adequate stimulus for muscle growth. Some kind of special techniques seem to be an important part of your programming.

Do you get this asked a lot and how have you usually solved this? Have already put a big emphasis on post workout meal (lots of carbs etc), proper nervous system stimuli and so on. Big question for me to solve!

27 min 48 sec
You posted on IG that you’ve been doing ~20g/day citrulline as an experiment. How has that been going, and is that 20g of pure l-citrulline, 20g of citrulline malate, or enough citrulline malate to equate 20g of citrulline? Also, how have you been spacing that citrulline throughout the day.

29 min 42 sec
I hear you talk a lot about certain carbs intra make you sh*t your brains out… found the same issue with myself… does this diarrhea post w.o cause a decrease in the nutrient uptake from your intra shake? i.e are the eaa, electrolytes, etc mixed with the carbs going to be not absorbed?

33 min 30 sec
Hey joe, was wondering if you could go in depth on your opinion of “periodization” or load undulation, as it refers to bodybuilding/ and or general weight loss. Not sure if you will cover this in trainers corner, but asking for not only my own endeavors, but as a coach looking to provide the best results to clients. Thanks joe.

42 min 55 sec
Can you take to many supps for inflammation? i.e Curcumin in the AM & fish oil before bed, when training mid day… is this counter productive to Hypertrophy?

45 min 25 sec
So just read your bulk diet here on the site where you recommend 6g of Vitamin C under the ”Daily/health”. Could you explain what the reasoning of 6g of Vitamin C per day is? From what I have heard that would be excessive, because of the risk of Vitamin C inhibiting muscle growth. Through interfering with cellular signaling after exercise such as MAPKs. And therefor healthy individuals who exercise for strength and muscle growth should avoid high dosages of Vitamin C or other antioxidants, especially around training (1-3 hours pre and post). If this is true regarding potentially interfering with growth and strength, would this not occur if spaced away from training lets say 3 hours pre and post?

Just wondered if you could shed som light upon this subject, something that I have been thinking about. Seeing different opinions on this, thanks!!

45 min 50 sec
Joe thanks for everything you do. I’m sorry if you’ve already answered this before, but can you please recommend good accommodating resistance bands to use on a smith machine and is there a good video in particular where you show how to set them up? Thanks.

46 min 52 sec
When rowing for upper back thickness (i.e. chest supported row, t bar row, etc.), do you initiate the movement by retracting and depressing the scapula and then performing the row? Or, do you focus on opening and closing the shoulder blades throughout the whole movement?

There seems to be a lot of confusion out there with a lot of ”trainers” saying you should stabilize the scapula before any rowing movement. Thanks.

55 min 05 sec
Any suggestions how to train the wrist-ROM? I noticed that my left hand does not supinate as far as and easy as the right one.

56 min 45 sec
My question today is about asymmetry due to structural issues/variances vs motor control/neural issues. I had to have a posterior labral reconstruction of my left shoulder and despite rehab I am missing approx 15-20 degrees of external rotation while in ABduction at the shoulder. I am noticing growth and soreness differences from side to side since starting the program builder. My left side (side that was operated on) tends to fatigue quicker but remains sore for a longer period of time than the right. Also, when I do get sore, my pecs are sore in different places, left side more to the main belly of the pec, while on the rt more clavicular. In your opinion is this secondary to my missing rotation or more neural in that I can’t seem to access those fibers? Now for my legs, again, no injury involved here, but my left is growing faster than my right. While I “feel” that both legs are working the same, again, left side is sore for a longer period of time and tends to grow faster. So again in your opinion, would this be more of a neural thing than a mechanical and do you think it can be fixed?

1 hr 55 sec
my gym does not have any Hack squat machine. Any thoughts on the Smith machine feet in front?

1 hr 1 min 15 sec
Do you have a preference between a 45 degree linear leg press and a pendulum style leg press? if so, why?

1 hr 2 min 35 sec
what are your thoughts on physical contact with the working muscle during a set? Eg. Putting your fingers on your client’s medial delts during a lateral raise. Do you think think that providing this sensation aids in their ability to recruit (and potentially isolate) the muscle?

1 hr 4 min 36 sec
Joe, question on incline curls with dumbbells. I like to drop the seat back one, maybe two notches, so just a slight incline. My form is as so, retracted and depressed scapula, triceps pushed into my sides, and forearms are pointing outwards at maybe around 45 degrees. I am able to get a strong contraction and feeling this way and it feels comfortable. Is this alignment OK or should I aim to keep my forearms and elbow pit pointed straight forward? In that position of shoulder internal rotation, it just doesn’t feel as good to me.

Start
I love your instagram content and your metabolic finishers (28s skull crusher… smith machine etc). Can you possibly put these in a category on the app?

5 min 24 sec
Suggestions for patients with rheumatoid arthritis, what kind of exercises to be prescribed?

10 min 32 sec
Any suggestions for solid trainers and/or gyms in the Boston area?

10 min 40 sec
When focusing on isolating lats, I’m making sure my intent is to drive my upper arm down. At times I will start to feel the long head of my tricep activate hard, almost to the point where I fail because of the tension is so great. Any ideas why and what the solutions may be? Thanks!

14 min 19 sec
Thoughts on intermittent fasting and your training style ? Beneficial? Or absurd

19 min 38 sec
sir if make video form educational proposes we love to listing you , my question is how choices excrise for different body part , what time to you chg your excrise or holl year doing same choice excrise

23 min 00 sec
once you get to where you can stack the weight stack on a machine, is it better to figure how to attach extra plates or dumbbells to the stack or handles, or use bands. Or if both can be beneficial, how do you know which way is best at the time?

24 min 09 sec
Does the meal timing from the diet calc should take in consideration my training time? I mean shouldn’t I be eating more carbs peri-workout or I just keep the same it says?

26 min 25 sec
on a video you talked about when doing DB Shoulder Press one should just focus on moving the weight “up” and not “up and together” because when driving the DBs together at the top there will be less tension on the delt.
How does this principle work when doing incline DB press for chest? Is there a benefit of trying to bring the DBs together at the top ? Or is it even ineffecient to do so? From a personal and a science standpoint?

28 min 14 sec
2 questions joe currently Doing legs push pull quads but I want bigger forearms what day would be best to do farmers walks and second push day is flat bench but wanna focus on upper chest can I swap this for incline bench as mid chest has decent development

29 min 48 sec
Do you do 1-1 online training?

32 min 50 sec
What are your thoughts on intensification techniques such as rest-Pause or Clusters ? Specifically when training by yourself, when you don’t have the option of forced reps, to allow more reps while still using heavy-ish loads

35 min 07 sec
I started lifting in October of 2018, I was REALLY skinny and eating very low protein weighing 70kg at 185cm. I went overboard and bulked up to 88kg with 18% body fat being very consistent with my diet and training, but clearly gained too much of unwanted fat as I did too much carbs. Now I am trying to cut down the fat, I started cutting four months ago and got to 79kg with 16% body fat. I find myself looking flat and fat in my waist has gone down but it still looks to soft. I want to get down to 10% body fat so I do my next bulk properly, but I am afraid of loosing more weight and end up skinny fat. I am very disciplined with my diet and training, what would u recommend doing? Really appreciate the help!

41 min
This question may be a little vague but what are your thoughts and insights on the “post show rebound” and how do you recommend maximizing it after a contest or cut?

45 min 25 sec
1. I’m trying to mimic a hack squat with the angled smith machine, since I changed gyms and they don’t have a hack squat. This is my set up, feet really out front and I lean back into the bar, with the angle going down to my feet instead of back to my hips. I really feel these well in my quads, similar to the hack machine I used at my old gym. The only issue I have is with my feet. In this position, the feet/ankle are at a greater than 90 degree angle since they are flat on the ground. Would a wedge or something similar under my toes be beneficial to get my ankle more at 90 degrees? Or do you believe it may be too awkward and unsafe?

2. I have been trying to find a way to get more braced when doing leg extensions by placing a wide grip bar under the seat and gripping it with a death grip to keep my body pulled down into the seat. I bought the seat belt you suggested (which I use for seated curls and it is GOLD!). Could I strap this over my quads so I didn’t have to rely on my grip so much with the bar under the pad? Also, is it weird that I have a better feel doing extensions when my hips are off the pad a little or would you recommend keeping the hips lock down in this case?

54 min 17 sec
Do you cycle off any of the supplements that you use? Including vitamins/minerals?

56 min 30 sec
What exercises would you recommend in place of the seated hamstring curl for the shortened range? I recently switched gyms and instead of having the machine that has a bar over the thighs, the machine at the new gym is hard to keep braced in.

If I can describe it any way is it has a pad that you place against the back of your calf (like a normal machine) and another pad that is placed against just below the front of the knee, locking your lower leg. The only bracing I can do is to hold myself down by the handles on either side of the seat.

Would a seatbelt be a good solution and stay on this machine or should I look into other exercises?

58 min 07 sec
I know you’re not an advocate for gear, but I was wondering if the amount of work in the different programs is enough for a drug enhanced individual as well? I mean the recovery is way better while on, so I would’ve guess the volume should be higher as well to get as much out of the crap you are doing to your body.

1 hr 4 min 42 sec
Joe I’m working on getting stronger on my squat. I’m issue is when I train in the lower rep ranges the front of my hip gets a really tight pinch and it hurts to do squats. I understand is a huge shot in the dark without seeing my squat but I’m in need of guidance. Any suggestions?

1 hr 11 min 05 sec
Is there any validity to doing decline bench or “lower pec” focused exercises? How about inner pec? Should flat and incline presses be sufficient?

Start
Is there any specific guidelines for using accommodating resistance via bands? Can it be used too much or with too many exercises? Is it better to cycle training with them or since it provides better profiles, it should be used all the time?

2 min 38 sec
quick one on your Calformation program. Mindful that we can only add so many lbs of tissue per month, does the program also include suggested programming for all other body parts (i.e. Mon = Calves & Quads, Tues = Calves & Push, Wed = Pull & rest calves etc.), or does it leave you free to program around the Calf program as we wish.

Just conscious that if I’m focussing on max calf growth for 8 weeks, I don’t want to take away from that in someway by ‘overtraining’ other body parts at the same time.

I guess just put everything else on ‘maintenance mode’ during the program?

6 min 02 sec
question on wrist angle during arm work. I don’t have any problem ‘feeling’ my biceps/triceps, this is more from a joint safety/longevity perspective.

(i) when doing any supinated bicep curl, is it better to have the wrist neutral or ‘broken’ (bent back slightly).

(ii) when doing a hammer-type curl, shoud the wrist be bent ‘upwards’ (i.e. thumb towards your forearm), or kept neutral.

(iii) when doing tricep extensions (almost always cable-crossover for me as per your videos), should the wrists be neutral or pointing in any other direction (i.e. thumb towards your forearm or thumb away from your forearm).

Thanks, Jon

7 min
First Q: I love two-a-days like you do. Assuming recovery is high, what, if anything, do you personally change from your first session of the day to the second? Exercise selections? Rep range? Different or same muscle group? etc. Again, this is assuming recovery is high, like when you talk about how you did 2-a-days every day for weeks.

2nd: Just recently got to a gym that has multiple pieces from them. They’re incredible. I want to be able to fully utilize them though. Do you have any overall advice when using them as far as where to load? Or, since general advice might be too hard or take long to explain since each piece would be different from muscle to muscle, do you have any suggestions on where to learn about each muscles strength curves? Having trouble finding info from credible people/sites. Like what length muscles are strongest and can produce most force, what range you should exhaust first. Just trying to maximize the potential and efficiency with each lift. Feel free to explain yourself, but if that will take too long then I’d love some direction on where to look if you’ve got any. Thanks, coach, as always

11 min 57 sec
Just of curiosity; how should training be during PCT to hold on as much muscle as possible?

13 min 54 sec
Sir plz discuss about the timing of the supplements and when to take and at what time..
For e.g omega 3, aswagandha,multivitamins, vit C etc

17 min 52 sec
Any advice for diet and training with shift work. I end up working nights for 4 days once a month and it just seems to set me back.
Cheers

19 min 49 sec
I am a national level athlete whos been dealing with a messed up shoulder for over 10 years. I have learned to train around it but I would love some feedback from an expert as to what exercises to do and to avoid! Have not done actual BB or DB press (chest and shoulders) in over 5 years besides doing machine work with tons of different fly variations. Press movements really hurt the AC joint and DB press feels VERY unstable as it feels my shoulder could dislocate again.

My chest has been a weak body part and this year after winning my class at the Canadian nationals the main feed back was to bring up my chest since its a bit “shallow”.

MRI results came back with evidence for a tear involving the posterior labrum. There are 2 posterior para labral cysts that partially fill with gadolinium. There’s also focal cartilage loss along the posterior and inferior margin of the glenoid fossa with minimal amount of underlying subchondral cyst formation involving the posterior and inferior aspect of the glenoid fossa.

28 min 42 sec
Could I ask for your advice, I have a scoliosis, curving at top and bottom. My right shoulder tends to sit roughly 2 inches lower than the left, and both shoulders tend to round forwards. Do you have any top tips in ways I could correct this and bring my shoulders back into correct/better position.

35 min 08 sec
Does training legs twice a week split into hams/quads slow down building muscle gain? The workouts consist of 30 sets each. I ask this because you mentioned that when you train “hard” once a week is ok. Maybe i am overthinking it i do not know. I just want some advice and opinion on this from you.

36 min 28 sec
I am wondering the best way to train around Sciatica? Also your thoughts on deadlifts with Sciatica, deadlifts and widening / thickening of waist and best alternatives to Deadlifts (as I believe they are king of Glute Builders).

40 min
What are you thoughts on rowing variations for rear delts as opposed to reverse flys. Thanks

43 min 25 sec
question on biceps….Since joining, single arm dumbbell preacher curls have become a staple in my training split & I really do love them. However, my arms are my lagging body part especially my biceps, so I’m working hard to train them as much as I can recover from them. Here’s the question…….Do I need a variation to train the outer biceps such as hammer curls, or is the dumbbell preacher curl all I need to grown my baby biceps moreso?

45 min 25 sec
Which it’s the best protocol to run the femguard supplement? In order to help with leaning the legs like you said in a video

49 min 05 sec
happy holidays to you and the family. My question is about selecting movements then running them into the ground. After the timeline of progressing them as much as possible, what’s the step after that? Do you select new movements based weak points, or just change variables to progress in a different direction (like freq./volume/etc)?

52 min 50 sec
Dairy, should I avoid it?

55 min 50 sec
any recommendations on one dead glute? Any leg workout I do will get my left glute sore but not the right.

57 min 22 sec
Currently doing Push/Pull/Legs/Push/Pull/Legs/Rest. Not having any dramas with that but want to know if it is the most effective use of my time. I can train every day and even twice a day sometimes. My understanding is that Push,Pull,Legs for lack of a better work deprioritises Shoulders and Arms over the rest which are my two strongest points so it seems suitable in that way. Would you recommend sticking to this or a different kind of split, and if so throw some ideas at me. Very grateful for your time.

59 min 05 sec
A coach I worked with based his training on High Intensity as well with 4 sec negative count. 1st and 2nd set were warm up sets only hitting 3 reps. Final set was to failure but ideally hitting failure around 3-5 reps. I would add half reps, forced reps to hit failure then eventually later in the program every exercise he allowed me to add one dropset. I enjoyed the program, learning and very different from what I was use too. I maintained my strength during my cut for my physique show but every exercise was 1 set only 3-5 reps. Didn’t matter what muscle group I was working on. The idea was once I hit failure my muscles will think I need more energy and will no longer be anabolic (no muscle building).

Sorry not really a question but more of a critique, what are your thoughts on this?

Start
The problem I face is the difference in sensation from my biceps (left I can feel a contraction/right hardly any feeling, even during activation way less). From an execution standpoint I think that both sides are similiar but nevertheless my right arm is lagging in growth/size. Sometimes I am even suspicious if it could be an innervation problem (less motor units). Do you have any tips?

19 sec
when will there be an update for the lower/quads workouts? I have now done my first 6 week program and I have changed the program variables and focus for the next 6 weeks, but the lower / quads workout is still the same as in the old program.

7 min 04 sec
Ive seen lyling cuff laterals done with fat grips or handles being held during. any reason or benifit to this? (not with any resistance, just to hold on to and Im assuming to squeeze)

8 min 25 sec
Does the order of exercises make a difference in regards to what end the resistance is challenging? doing an exercise that Biases the short long or middle, or accommodates the whole range. Either when doing single sets or supersets. Or even outside of a single workout but throughout the week? (something like lats comes to mind. train the whole contractile range in one workout or have one workout bias more lengthened lat and another more shortened?)

I know thats a lot of questions, im not looking for an answer as much as hearing your thoughts on how you structure workouts.

13 min 27 sec
When I supinate or pronated my forearm, my elbow clicks over my radial head/olecranon if my elbow is flexed less than 90 degrees. It’s not very painful but is uncomfortable, which means that I can’t perform standard DB curls unless I keep the elbows facing forward entire time, or zottmman curls/pronated curls past 90 degrees of elbow flexion. Any tips? Looking to increase muscular size of arms in general, forearms, biceps and triceps. Had an issue a year ago with bad bilateral tricep tendonopathy that lasted 9 months (lasted much longer than it needed to as I didn’t have the knowledge of exercise then). Current arm movements I include in this phase (emphasis on biceps) are semi pronated EZ bar curls (stopping at 90 degrees elbow flexion), cable curl (lengthened position), preacher curl machine, DB curl remaining semi supinated, cross body tricep extensions, KB overhead tricep extensions. Still in the newbie stage as lifting about a year (since recovering from injury), 74kg, 6”1, relatively skinny, in a surplus.

14 min 27 sec
How shall we help the people with problem of pcos to loose weight, basic calorie deficit didn’t worked in this case can you help out ?

20 min 01 sec
When attempting to get 145g of carbs post work out, on a bulk, are fruits and other simple carbs like honey acceptable? If not, can you mix these with complex carbs to help get to that macro goal? Thanks in advance!

21 min 20 sec
any suggestion on starting a workout program after a long vacation (around 2 months)? Thanks!

22 min 04 sec
been lifting for 3 years, just got a membership 3 weeks ago. Very satisfied so far, but I feel as if my delts are not proportional to my arms. What should I try to focus on? And is there a meal prep service you recommend?

27 min 04 sec
Why Might someone feel a lot of triceps doing rowing motions? Even with a downward pull with humerus and scap depressed triceps fatigue equal to Lats. Would it maybe mean a weak tricep long head?

30 min 15 sec
just a couple quick questions. I’m using ur diet builder and 6 week program builder on the app. For diet, would it be ok if I substituted a meal or 2 on off days with shakes as long as they are hitting the same macros as the meals I would be eating? Also, with the program builder, if I feel I can handle more volume can I add an extra workout, or few extra sets in or would that have a negative effect over time?

31 min 15 sec
Before this site/currently I’m running a 2on/1off PPL split, which I love because 3 days of training in a row just has me a little too drained to put forth max effort in that 3rd workout. I noticed your advanced split was set up exactly how I’m doing it now, split over 8 days with the 2on/1off scheme. How can I incorporate more leg work in, since the one you have posted is for someone lacking upper body, which is in a 3:1 upper:lower ratio?

32 min 50 sec
I just switched gyms to a more old school type of gym that has lots of really old equipment, some of which is really good though. However, the cable machine they have is trash. How can I work around this issue because I really like to use cables for most, if not all of my arm work and alternate with dumbbells for delts to hit the lengthened position of the muscle.

33 min 43 sec
in general, how would you view this split, if someone was looking for more delt and arm work? Major muscle groups (Chest/Back/Legs) hit 2 times a rotation, Smaller muscles (Arms/Delts) hit 3 times. Volume adjusted down to account for frequency of course.

Day 1 Chest/Arms

Day 2 Back/Delts

Day 3 off

Day 4 Legs/Arms

Day 5 Chest/Delts

Day 6 off

Day 7 Back/ Arms

Day 8 Legs/Delts

Day 9 off

Repeat

35 min 15 sec
I’ve been training for around 4 years and only just started getting used to every muscle group’s mind muscle connection. I’m trying hypertrophy training as I would like to get as big as possible rather than gain strength. My question is, do I need to do all 3 methods of hypertrophy in one session (Intramuscle Tension, Hyperaemia and muscle damage) or should I aim for one with progressive overload? Cheers.

37 min 35 sec
There are exercise that I don’t feel super comfortable going to failure, bench, squats etc… the big 3 mainly, so how can I use your minimalist approach on movements like these?

this can get to the question of, is failure the moment where one stops to be able to control his form(making everything he can to keep it straight) or is when a muscle fails to perform anymore? what if those are different in timing?

38 min 58 sec
I prefer to do my side delt raises on the Nautilus machine (where the pads allow arms to be bent at 90 degrees) because I feel I can brace and really focus on my delts better than a dumbbell. However, I have a question regarding how I should face the machine. I prefer to sit with my face into the pad, since the seat is angled slightly so in this position my head and body is more angled to the floor as opposed to sitting away in which the body is angled more to the ceiling. Am I correct in the way I do them facing into the pad to hit the sides a little better?

Also, regarding arm position on these, I do them with more of a straight arm and clinched fist instead of bending my arm at 90 degrees on the pad. Does this change the profile any? Or should I do them with bent arm. I’m assuming it doesn’t matter too much as long as the humerus is fixed? The bent arm would allow for more output?

41 min 18 sec
For some time I have been doing my split as such:
quads/calves
hamstrings
chest
back
delts
arms
rest
repeat

i hope to bring up my back, so the 6 day workout planner gave me this:
push
pull
lower
back
off
repeat.

my question is, do i go straight to this split or should i slowly adjust from my current split to this?

42 min 18 sec
I’m a career Firefighter for an active Department running both medical and fire calls. My work schedule is 24 hours on and 48 hours off. How would structure a split around this schedule and with recovery in mind. Obviously sleep isn’t always as good as it should be. I have around 5 years of training history and my diet is in check. Thank you.

44 min 51 sec
Would using bands for side delts be a similar profile as your lying cuffed raises?

Start
Does age affect metabolic rate
And what do commonly find the issue is with clients not losing weight even when there calorie intake is already low?

6 min 18 sec
I want to purchase or build a foot platform like you use on your squats. Do you have a site to purchase from or know the best degree to build one?

6 min 37 sec
in your training how important do you feel elbow drive is to back development? I know you say if the focus is lat recruitment that pulling something all the way back can sometimes take it off the lat.

10 min 42 sec
I have just started training after years of not much exercise at all, 6’3 and 63kg. I am focusing on the foundation / compound exercises but was just wondering if there are any you wouldn’t suggest or better exercises to do for my body type (my posture is not the best).

13 min 54 sec
Diet is my weakest point. How do I eat 240-340g (training/rest days) of protein?? I struggle to hit 200. I’ve just come off a leaning out phase and have lost some of my appetite. Also how do you plan your meals to hit the macros?
Pick what foods you want then just decide how much, or pick foods based of the macros of that ingredient.

16 min 39 sec
Any tips for limiting forearm fatigue on bicep curl movements?

17 min 52 sec
I’m having trouble getting my VMO to work well. Every time I attempt to do an iso metric my Vastas later alas takes over and I get a massive contraction on the outside of my quad do you have any suggestion on how to turn off or lessen the lateralas and how I can bring up my VMO? Thanks

20 min 11 sec
In the split produced from the 6 week program builder, it is push/pull/leg and repeated with 7th day as rest day. I noticed the way it works out, triceps are rarely focused on and biceps are hit on consecutive days. Whats the reasoning/thoughts behind this? Thanks!

20 min 40 sec
If you’re scheduled to train a body part but it isn’t 100% recovered for that day, how would you approach that session? Say the muscle is close to full recovery but you know your intensity (load) won’t be were it normally is, thanks!

24 min 40 sec
I always hear you talking about “metabolic work” could you give us a small guide about what is the metabolic work how to creat it, when to do it , benefits of it and physiological aspect behind it ?! I’m sure it’s somewhere out there but sorry I’m bit late to the party.

29 min 02 sec
Joe i want to ask you if you u can address one of the most controversial topics in the fitness world. Steroid drugs or wtv they are called, we need more people like you educating the youth ( like me since I’m 21 years old ). For me I am fully aware with what comes with drug use I mean the consequences, but the external pressure for people like me as nutritionist and trainer to be looking top notch is unbelievable ( I know it’s not about the looks it’s about what you know and how you imply it to help others but still majority would judge first by the looks).
that is not the only reason I want to try steroids, I want too because I’m curious and I love this game this life style and want to live it to the extreme.
So joe sharing your thoughts experience and info around this topic would make things much much easier and helps me and others out there not to ruin our bodies and f*** up our hormones with all the bro-science out there. Hopefully there is a SAFER way to do things.

40 min 00 sec
I can’t seem to get stronger in many of my lifts, I have been training for approximately 3 years but still am rather skinny and haven’t put on any substantial muscle mass? Any reasons to why?
I currently do a chest/arms, legs, back/shoulders, rest split and although even though I am not sore after 2 days I don’t know if this is to much or not?

41 min 02 sec
If a muscle is soft and can’t contract very well for days after training it, is that a good indication that the CNS or muscle has still not recovered? Is there anything that you feel or look for when making a decision on whether you can train that muscle that day or not?

41 min 43 sec
what technique would you recommend to find quality hand placement on the bar during the bench press?

42 min 52 sec
What is your take on weighted step ups?
Do you reccomend them? Bar or dumbells?

44 min 06 sec
I’m just over a week post show and now around 7.5kg above stage weight, holding a fair amount of water that’s giving me bad lower back pumps, hindering my training.

I went in on a good increase of cals post show, increased fats from 40 to 65g, and carbs have gone from around 150g to 300g, also added in 25g of protein from peptopro, so a fair increase that apart from lower back pumps has seen good performance increase.

My question is, if I reduced my carb intake now (and maybe bumped fats a little) until the water retention has gone, then resume my current higher calorie diet, have I missed the Rebound opportunity that comes post show?

I’ve implemented things to try and shift the water and has helped somewhat but it’s still lingering:
– water intake is around 8L
– salt intake is the same as pre contest
– added electrolytes and doubled taurine pre workout

Any input or prior experiences would be great! I don’t want to take a step back now because, apart from this water I’m still very lean (lines in glutes, hams, etc.) And I feel this could be a really good rebound as I’m so focused and will not binge at all, which has been my downfall in post contest previously.

45 min 46 sec
How would you or would you instruct someone who’s really tall to train differently?

47 min 10 sec
I train back twice a week so do you recommend to do the same workout each day or do 2 different back days , like one width vs thickness focus. How many sets totally to avoid being overtrained.

48 min 00 sec
1st day in your program and 1st question! After doing some of your activations for back and glutes I have found that my right glute is non existent, compared to left. I have also struggled with back pain, which I now associate to the glute weakness. Are there specific exercises or videos you have to address this? I have an obvious imbalance in my glutes.

49 min 20 sec
2nd question. Is it not possible to see your responses to other questions?

49 min 30 sec
how important are deload weeks? How often do you think they should be implemented? If nutrition and recovery are on point is there less of a need?

51 min 22 sec
my tolerance for pressing overhead is non existant. Any suggestions for training delts, or should I just find what I tolerate cable wise and go with that?

52 min 22 sec
Isn‘t 4+ g of protein per Kg a bit too much? Plus: I don‘t know how to get that amount of protein in. That would be a lot of meat… and i‘m on a budget. Only buy it organic here in germany.

52 min 35 sec
i wonder if some exercises can be replaced through exercises with Dumbbells or Barbells for people working out in their home gym who have no access to machines like leg press or cable machines but have a lot of Dumbbells, Barbells a adjustable bench, a rack so nearly everything you need but just without machines.

53 min 13 sec
Does the body adapt to foods? Let’s say if I eat chicken breast for all my meals from Monday to Sunday. Is there going to be some sort of adaptation to it?

54 min 55 sec
Is it more/less beneficial to drink egg whites opposed to cooking them? (obviously pasteurized already in a carton)

55 min 50 sec
Do you worry about mercury levels when consuming sardines or tuna daily?

57 min 23 sec
Been doing a low carb diet since July can’t seem to pass12% body fat I eat about 2100 calories all organic food I want to get low enough to see my abs then do a lean bulk any ideas to help me pass 12%

1 hr 1 min 26 sec
Do you create programs for people that can only fit in 3 days at the gym?

1 hr 1 min 42 sec
The problem I face is the difference in sensation from my biceps (left I can feel a contraction/right hardly any feeling, even during activation way less). From an execution standpoint I think that both sides are similiar but nevertheless my right arm is lagging in growth/size. Sometimes I am even suspicious if it could be an innervation problem (less motor units). Do you have any tips?

Start
Throughout all your workouts there’s atleast one or two resistance bands used during the workout. How many bands do we need as a minimum? I’ve seen online there’s about 5 or 6 different ones and perhaps you could suggest which is necessary to start off with and then progressing after that. I want to get the full benefit of every session

6 min 11 sec
Is it more benificial to have as few working sets and exercises as you do or would adding more be better if one is able to recover before the next workout anyways?
I am currently using your 4-day push,pull,legs,rest split.

What is the reason that your workouts vary as much as they do, meaning why is it that you use many different exercises from workout to workout. More specifically, I am thinking of your tricep workouts where you use many different extension variations whereas i always use the lying cable cross extension due to its great bracing, profile and alignment.

19 min 50 sec
xShort question: what is the reason you keep volume so low?
Many people talk about adjusting different variables (progressive overload, intensity, volume). However, despite your 9 way leg day, I don’t see a large variance in the volume aspect.
Though I am sure you have covered this already, I would love to hear your insight. Thanks in advance.

20 min 06 sec
Can you address breaking at the hips vs breaking at the knees in the squat? Why in your opinion is it important and more appropriate to break at the knees first?

24 min 52 sec
1. During chest exercices, on the eccentric portion of the movement, where are your elbows going? Inside or outside of your body.

2. On back exercices, do you “squeeze” the bar so your elbows go to your side? I read somewhere that it was the right form but I seem to be getting inner bicep (armpit) pain from doing that

30 min 15 sec
I recently implement leg activations before leg days, and making sure there is calf-hamstring at the bottom of squats. In correlation with this, soon after squats my calves start cramp up intensely for 2-5 minutes. Hoping you have some remedies and happen to know if diet can have an impact on minimizing cramps.

32 min 30 sec
Why do you only do 3 Chest workouts and 2 Bicep workouts? And do you switch up different things as in upper chest and lower chest…etc

34 min 52 sec
Why is the protein SO HIGH in the diet builder plans?!? Also shouldn’t the diet builder take into account for natural or enhanced bc enhanced guys will have much higher protein synthesis thus they will need more protein than the nattys? Side note: It would be cool if you could enter your bf% too…

37 min 28 sec
The lying lateral raises are the best exercise I have ever done for my delts. Your Program builder doesnt account for cardio so my question is do you recommend daily cardio along with your training for fat loss? if so how long, if not, what method do you recommend other than the obvious not eating like a fatass. Thanks again for all the info

37 min 55 sec
As we mostly use yesterday’s nutrition in today’s workouts – how about hydration? I feel so much better training in the evening and see that my output is much more higher then. I feel it would be mostly because of hydration level after night vs. in the evening? Your thoughts on this?

How much do output variations by this means affect hypertrophy potential of a workout?

40 min 00 sec
been following your ap for a few months now. Feel like certain muscles are growing great, but others not so much(back seems to have gone from a top body part to average at best). I used to train with a ton of drops and supersets, and with a higher rep range(set 1&2-30 reps,3-15 reps, 4&5-8 reps). Would you recommend going back to that “style” once every few weeks?

41 min 40 sec
I did your chest workout and the soreness is different and it’s awesome but I am curious to know if you hit lower chest every other week or do you just do an overall chest workout every time?

42 min 35 sec
Very new here and having very hard time to crack the code language for the workout.

First question, You do all your workout very slow motioned and very very slow movement it is. Is it how its suppose to be done?

Also, what do you mean by Top Set?

44 min 18 sec
wanted to ask you a question regarding the mind muscle connection. Do you apply it for both the compound lifts as well as the isolation? Or would it be better applied just for isolation? As some people have differing views on this and say that they would focus more on movement based on the big lifts like squats, bench and deadlifts.

47 min 30 sec
So I’ve known for awhile I didn’t eat enough, with the launch of the new app I’m following the diet advice through there. It’s probably about 800-1000 calories more then I had previously been eating. I had been stuck in a plateau for a long time at original calories. With the new calories I’ve noticed my workouts seem quite a bit better and are finally progressing, but fuck Im getting fat. Will it take some time for the body to adjust to such a shock in additional calories before I start to drop weight? I’m doing the recommended calories for a cut and hitting pretty damn close to macros every day.

48 min 10 sec
Do you take into consideration muscle fiber Type for specific muscles and choose a specific rep range based off the primary type?

50 min 45 sec
I created a diet plan and currently looking to shred. I have 2 diet plans: training days and rest days. Would you recommend higher macros for leg day since it’s a large muscle group?