Start
Introduction

2 min 07 sec
Hello! I just ser my macros per your diet plan, I’ve been doing macros for many years and I’ve always split the carbs up throughout the day wth more pre/post workout. Just curious why you have most of them near meal 5? What’s your method behind the madness lol! Thanks!!

5 min 26 sec
Any specifics for grip strength / forearm size.

10 min 06 sec
My question is regarding Joe Row on Machine. I don’t have access to this prime machine in my gym, so I am doing it in dual cable machine. I put shoulder press bench (reverse) at a suitable distance and sitting at the end of the bench and leaning into chest pad for performing this movement.

I am not sure whether the mechanics on dual cable remains the same or not. can you please share your view on dual cable variation of joe row? Thanks!

10 min 42 sec
what are your thoughts on internal/external rotation to bias medial/lateral hamstrings during a hamstring curl? Does this not negatively effect knee alignment?

15 min 17 sec
Is it always the recommendation to perform 3 drops with increasing reps (6 then 8 then 10) for working set of any exercise or it is the failure with the highest load and a prescribed number of reps? thanx

16 min 35 sec
Is internal rotation of humerus beneficial for isolating medial delts while doing lying cross cable lateral raise (cuff lateral raise)?

18 min 40 sec
I’ve been training off/on for 8+ years now and also at a competitive level in the classic a couple of years ago. So I’ve got satisfacty knowledge in body building. I’ve recently made the transition to Vegetarian for a little over a year now. And I’d be lying if I didn’t admit it made me feel a little lost. When I used your diet calculator (24yrs, 87kg moderately active) after a lot of playing around, I can just about hit the Training day macrocs. With a bit of difficultly.

However, for the rest day, it was something like 0 carbs all day, 173g last meal and 373p for the day. Being veggie the macros are difficult or even impossible to hit. Is there a way around it?

What’s your view on vegetarian bodybuilders? Can vegetarians achieve the ultimate physique with no meat or follow a different diet structure to what’s provided on the calculator? Are you able to accommodate a vegetarian calculator?

I know I speak for the minority, but this would be really interesting to hear your opinion on the whole subject.

22 min 40 sec
If I don’t have access to the swiss bar in my gym, can I perform the front delt movement with the dumbells using a neutral grip for more range? Thanks!

23 min 18 sec
Would you recommend any cardio while trying to gain muscle? you’ve talked about its application during a cut/prep, do you see any value in cardio while in a caloric surplus?

Start
Using the new diet planner, on off days it doubles the protein equaling 400g, what is the idea behind this increase?

5 min 04 sec
Using the new workout builder, how can I prioritize my delts and arms and De prioritize my legs? What’s your thought about including 1-2 weeks of movement learning phase before stating 6 weeks phase?

7 min 20 sec
i tried using program builder and it’s given me a 6 days a week split, due to other commitments I am only able to train 4 days a week. Is there anyway I can get a program built to suit my schedule? Currently doing a upper/lower Hypertrophy/power split

7 min 50 sec
How do you adjust form and execution in dips when you want to focus on pecs or triceps? I’ve still never actually figured out how to focus on one more than the other. Any tips would be great!

Also, I’ve been reading a lot of Poliquin’s old articles and podcasts and he’s constantly saying that exercise and tempo variations are key for muscle progression and strength, while you’re saying the exact opposite. Thoughts on this?

12 min 48 sec
What kind of tests would you recommend to someone who’s never had any done? (like deficiencies, intolerances etc.)?

14 min 45 sec
do you feel scapular retraction has much merit to the Lats? Don’t only the superior fibers of the Lats attach to the scap?

18 min 40 sec
Is there any reason recovery would be better during a cut then a bulk?

I noticed more recovery after going into a calorie deficit the last few weeks. Was in a surplus before and dropped calories about 1000/day.

I say more recovery because workouts are the same but strength is up a bit and sleep is better(sleeping same amount but wake up ready for the day or sometimes right before my alarm goes off)

Any thoughts on why this might be so I can keep it up when I go back to a surplus?(of course there are many factors since there are foods I’m not eating now or vice versa or something not nutrition, so if you don’t have an answer your thoughts are appreciated)

21 min 20 sec
I set up the diet planner (bulking with four meals per day) and I noticed that on training days about 85% of my carbs are divided into my last two meals. Is there a particular time you want me to train? With my schedule, I tend to workout in the late mornings or early afternoons (after meal number 1 or 2). How should I adjust my meals so I get the best use of my insulin spikes for workouts?

22 min 16 sec
I used the 6 week workout builder. I’m typically accustomed to training Monday-Friday or Monday-Saturday, Sunday’s are always a day I like to take off to rest/reset physically and mentally. I wanted to follow the workout split as prescribed, do you think I can get away with taking out the 1st rest day? I’m the kind of person that likes to have a designated rest day and having my workouts follow similar days of the week

22 min 28 sec
Just wondering it you could go over an at-home calf workout. Limited equipment maximum effort?

24 min 24 sec
regarding the 6-week program builder: Is there a reason to using 3 different rotations for the pull,push and lower? Look like the weeks are pretty different. I’m used to the fixed days and this variation looks really fun.

25 min 21 sec
1) Is it better to go with 4-5 meals a day vs. 3 meals a day (with either cutting or bulking) if possible?

2) What should be the timing with these meals in regards to when you workout? i.e. if doing 4 meals a day, workout after meal 2, but if doing 3 meals a day workout after the first meal, etc etc.

3) Looking at one of my suggested meals, macros are 79g protein, 148g carbs and 0g fat. In this case I would need 9oz of chicken to hit my protein needs, but that would also add 10g of fat to that meal. How can you achieve meals with high protein/carbs and zero fats?

4) Nothing is mentioned about post-workout shakes. Should the shakes macros be included with the meal following a workout?

5) Thoughts on casein shakes prior to bed when cutting?

27 min 26 sec
how many boxes of rpg and double tap can you(me) consume back to back without any time off ??

28 min 43 sec
watching these videos I am really changing my philosophy on the little bit I even thought I understood….. cause I’ve always done “the bro” split 2 days of 1 (basically cause of my work schedule). On my off day I just do cardio for about 60 minutes, usually 20 minutes of stairs the. Walk on a incline for 30-40. Cause I always struggle with weight gain, and I feel without cardio I will put weight on, I just do some basic calorie tracking with my fitness pal….. so my question is with doing your splits push,pull, leg is what I’m looking at starting with….where would you or can I add cardio? Is it bad to do cardio on a rest day? Should rest days be that just nothing that day? Thanks again and wow their is soooo much content my kind is blown!!

29 min 45 sec
I am planning to start 6 weeks workout program. I want to ask how to progress exercise, load, moment arm and other variables through this program. What are your recommendations for progression/periodization of workout program?

31 min 15 sec
Squats. Good posture going down. Going up, when I start to fatigue, I start to swallow dive abit. My bum goes up first, back stays flat, but goes more horizontal and then straightens up again. I try to que by thinking of a piece of string pulling me up by my head to stop me leaning forwards. Is it a lower back weakness? Not engaging and pushing forwards with my hips on the way up? Not engaging gluts sufficiently? It means I train to failure, but it is not my legs that are failing, but some other part of the chain of muscles. Last session, decreased weight, form improved, but my lower back was throbbing for a few minutes after each set.

Start
Introduction

2 min 30 sec
If one of your client has a really difficult time feeling a muscle ie. chest or lats would you continue the session as normal and each week work on getting the contractions better?
I have tried activations and exercises that fully shorten the muscle and sometimes still no luck.

7 min 00 sec
Just wondering how you’d structure training and nutrition for somebody that works 3 on/3 off, including nights, who’s also trying to bulk up.

Is working out 3 days and resting 3 days efficient? I know 3 on/ 2 off would be better, but I won’t be able to get enough sleep. Current ‘split’ is – Chest/Back; Delts/Bis/Tris; Legs. Recovery is pretty good, I feel I can go train after 2 days, but my schedule simply doesn’t allow it, and I don’t want to sacrifice sleep over an extra workout.

The job itself is non-physically demanding (sitting most of the time), I can usually get away with training after work on the 3-rd shift, but there are times when there’s a 4-th overtime shift, and I’m still trying to figure out how to setup everything, so I can get enough sleep.

Nutrition is mostly on point, everything I eat I cook myself, with 1 cheat meal a week. (I don’t count calories, macros, mostly go by feel and the mirror).

The thing that I’m struggling with most is when to have my carb meals on off days. I’m getting used to back-load carbs now, and that works great. If I’m having 3 days off the gym do I just have one big carb meal before going to sleep, just to keep the glycogen stores and have better sleep?

10 min 30 sec
dextrose as a post/intra carb source?

11 min 41 sec
In July Q&A 1 Part 1 you mention you design your wife’s split to get her butt as big as possible while keeping waist as small as possible with hams/quads a secondary focus. It just so happens that this split would be perfect for my wife too… Can you share an example of what one would look like?

14 min 02 sec
Just wondering at my age of 45 do you think I should keep training Progressive overload or start changing to a more high volume style of training
I’ve always trained progressive overload style
And I’m finding it hard to accept that at my age my gym buddies are telling me to back off and train only to maintain for longevity
What’s your thought on older bodybuilders
On how they should approach there training

18 min 08 sec
You mentioned in your last Q&A you dont write programs anymore, Is that only because of adherance? is there something you do instead?

20 min 33 sec
I am currently running a push/pull/legs split. I have started following your concepts and have noticed that my workouts have been taking longer even though I have dropped some volume. I think this is due to the warmup/workup set recommendations and the rest time better sets. lifts have been taking between 1.5 hours and 2 hours. My goal is currently mass building. Is this workout time an issue? Should they be taking less time? If so, do you have any recommendations?

23 min 03 sec
Just watched your video on the recommendation during pregnancy. Great information.
My wife is pregnant (2nd trimester) and the doctor suggested her to do some exercises to increase metabolism for preventing excess weight gain. Please suggest how should I plan a workout for her. (Please be informed that she has no experience of weight training and I want to plan her workout in my home gym having power rack, free weights, bench). Thanks

27 min 06 sec
I have a typical “9 to 5” desk job.
Sometimes when I leave work and hit the gym I have a tight neck from sitting at the desk all day ! ( Even with sitting in the right posture etc to avoid neck pain).
It then fucks up my workouts because of my tight neck I cant feel my delts or lats etc.
Any suggestion how to get rid of that tight “desk-neck”?
thanks!!!

29 min 57 sec
If you’re at a maintenance/cruise phase in a diet/training programme but still want to progress your training one day a week, would you increase your calories on that day or the day before?

If on that day, would you put the extra calories pre or post training? Or spread throughout the day?

32 min 55 sec
When you mentioned a little skepticism about MAT’s muscle testing, are you talking about the Jumpstart positional testing or the more advanced stuff in the specialist level and above (or both)? Only asking cuz I also loved the comparative assessment of mobility, but how else would you go about addressing any bilateral imbalance without the JPT/PICs

35 min 50 sec
How would you help a client who has pain in the sacroiliac joint e.g. left side?

The feeling is achy while standing but is sharp while lying or side bending. I am trying to be aware of my posture and pelvic position. This issue is hindering my progress in the weight room.
Do you have any exersices or unfockers for this?
I have tried you hip and back unfocker without any progress.

38 min 40 sec
I recently subscribed to this website and designed a program based on your workouts. My previous trainer had me mostly doing 5 sets of each exercise, in the 12-15 rep range. Given that I intend to follow your more minimalist approach (1-2 working sets), do you think I will have a hard time putting on muscle given that my body is “used to” going up to 5 sets on an exercise?

Assuming execution is on point, I imagine that I will have to increase the weight with the goal of completing a reduced number of sets as compared to the weight I would normally choose in order to complete 5 sets. Is this correct?

Start
Introduction

2 min 13 sec
I have more question regarding training. I realised that if I focus a lot on the mind muscle connection throughout for the few sets, that somewhere near the middle of the workout I start to experience a numb feeling where I can’t “feel” the muscle anymore. Is it cause that’s the point where I should more or less the workout? And also, are there any difference in terms of nutrition and training wise for a natural lifter compared to an enhanced lifter?

10 min 00 sec
1) What is your opinion on Chiropractic work? Is it truly beneficial, or just a waste of time & money?

2) Through research, I think there will be much issues relevant to Subscapularis in the Rotator Cuffs by too much pressing/training Push muscle groups? What is the possible problems may happen to this muscle? And how would you determine if you have these issues or not? And what are the methods can be used to release/reform Subscapularis?

3) What are the key indicators for you to increase the daily caloric needs for an athlete to further his/her progress in physique/performance standpoint? Is it through performance, weight, compositions, etc. Please explain it in details.

Because this happened to me once when my caloric needs are maintained throughout the daily basis. However, my recovery suddenly sucks, I literally have cramps & tightness all over my body. And like my mind just told me to increase the calories, so I bump up a further surplus of 200-300kcal and things went smooth again. Any specific strategies to maintain and know when to adapt training/recovery variables to keep progress pace?

23 min 34 sec
I want to start a career as a trainer, training is my passion, it’s what I wake up in the morning and go to bed in the evenings with. I’d like to turn that passion into something more than a hobby, so as someone with no previous knowledge in nutrition, anatomy, or just about anything personal training related, other than my couple years’ knowledge and experience, where would you suggest I start educating myself?

Personal trainer courses are something I can’t afford at the moment, but I’d like to know your recommendations as far as reading materials like articles, publications, books, podcasts even. Just information that would benefit me in the future, and educate me at this stage. Something to experiment with myself on, whether that’s different training styles, different approach to nutrition, supplementation, etc.

31 min 30 sec
what would you do when doing an initial assessment / movement assessment with a new client?

36 min 22 sec
any suggestion for the best exercise for side delts without a cable? I mean is it possible to change the resistance profile with dumbells using bands? Thanks

37 min 45 sec
How to know whether or not deadlift from the ground fits to my structure?

39 min 45 sec
What are your thoughts on the differences on incline, flat and decline bench work outs (presses etc. )Should one have priority over the other?.

42 min 00 sec
does it make sense to superset quad/hamstring in every exercise on legday?
For example: A1 Legextensions A2 Legcurls B1 Legpress( quad focus ) B2 legpress (hamstring focus ) and so on.
because I find it hard to properly hit hams after smashing quads. But I do not want to split the two of them in seperate days because it doesnt fit my personal trainingsplit/trainingregimine.

46 min 15 sec
Have been through a cutting phase for the past eight weeks, and im curious how i optimally transfer into my ‘off season’. Therefore, I would like to hear your take on reverse dieting, and how you properly structure it.

49 min 40 sec
When I perform a chest fly (DB/machine/cable) I experience a pulling sensation just below my “elbow pit” should I shorten the range of motion with a more externally rotated position? Or is a more “neutral” GH joint position okay to use during this specific movement

50 min 22 sec
could you please recommend activations for glutes, have an impossible time engaging them and feeling them with almost any exercise.

52 min 00 sec
Is it necessary to go into the bulk phase when working for achieving below 10% BF or it is okay to continue cut phase (16 weeks +) straight? Thanks

52 min 20 sec
Can I replace RDL with the trap bar deadlift? what are the differences in mechanics? thanks!

53 min 10 sec
Do you consider two a days training while dropping bodyfat?

55 min 55 sec
Hello sir just had a question how much muscle can a natural lifter gain, not very good genetics!

56 min 02 sec
Natural testo boosters ?
Ashwagandha
D3 and all ?
Do they work ?