Start
I’m currently on the hood’s intermediate balanced program and I want to build a strong posterior chain. I have safety bar squats on leg day and dB rows on back day is this enough? Are deadlifts a good option or just a lot of risk injury. If so please describe how you avoid injury on deadlifts and how often is too much of them.

3 min 28 sec
What do you consider the most “important” principals when it comes to hypertrophy?

4 min 42 sec
If I want to improve my front squat and progress stalls a bit can I continue to try to improve by going at it again for the next few weeks. (assuming that sleep and recovery are pretty good because other lifts are still progressing steadily) At what point do I need to switch it up and is it really necessary? I think ive heard you say after 6 months you might change your staple compound movement to another especially if progress in that movement slows. Ive been on front squats for 7 months and seen some stalling the last 3-4 weeks. my reason for doing front squats is I like challenging myself and also im 6ft2 so I find mobility wise and depth the front squat agrees with my body (no pain or feeling shit where I shouldn’t like I do a back squat). I really don’t want to give this movement up am I fool for that?

8 min 30 sec
If you aren’t sore after a workout, what conclusions can you draw as a result of that? Does it mean you didn’t stimulate the trained muscle enough, or can you still grow?

10 min 25 sec
Hey Joe. Less of a question, and more of a request: would you consider doing a chest specialisation programme/ebook (like the ‘Calformation’ one you’ve done)?

11 min 53 sec
personally love supersetting exercises. I know you’re a fan of drop sets. Does this mean you prefer supersetting two of the same body part exercises together or opposing body parts? Such as a lat pull with a row vs a chest with a back? Prefer compound first with an isolation second?

15 min 53 sec
I ruptured my pec tendon about 2 months ago, and comparing both pecs my uninjured looks substantially larger. When I get back into training should I still try create Hypertrophy In my left or play catch up and have my right pec gain strength and rebuild?

16 min 50 sec
you discussed multiple times that frequency training is good for developing lagging body part, but what about frequency training for fat loss? Thanx

19 min 30 sec
I know you’re a big fan of Nutridyn Greens, have you ever used their ‘Brain Restore Powder’ supplement?

21 min 50 sec
I only have available 3 times per week to train. What training split would you recommend me to do? Which exercices should I do and how many sets per muscle group per week, I am novice to intermediate lifter.

22 min 37 sec
MOAB from Redcon1

Ideal time to take?

Realistic expectations from this product?

Are you gonna try it?

23 min 58 sec
any thoughts of including a block of strictly sub-max only training, with a focus on execution? I already have execution based exercises as you note in your HWOD document, but just wanted to see if you think a training block of only sub-max would have some additional benefits.

27 min 37 sec
When you began training individuals – particularly general public oppose to bodybuilders – did you ever find yourself in a position where you would choose to not coach them based on intuition, whether it be online coaching, or 1 to 1.

38 min 03 sec
Doing an RDL how would you bias hammies over glutes what cues would you suggest?
Does chin tucked make a difference?

39 min 34 sec
I haven’t seen this asked (or I overlooked it) but what are you thoughts on the application of thick grips (like fat gripz or iron bull grips)?

41 min 27 sec
Just a random question about working up to your working sets e.g. 4 sets of 12 (4:2:1:0) cannonball leg press. I always do 1-2 “nervous system warm up
whatever sets”. So do i start of the first set with 50% of my 1 RM or do i immediately start with 75% and work up from there in those given sets?

43 min 09 sec
I can’t do single pull up / chin up. What preparation / progression would you suggest for 8-10 pull ups/ set? Thanks

45 min 04 sec
since losing 125lbs, everytime I bulk it seems I just get fat instead of actually building muscle. What would your thoughts be about some one trying to add mass that has lost a substantial amount of weight, vs some on who has not. Should macros be different because the individual was overweight before? does that play a role in how they use nutrients?

48 min 10 sec
What’s the effect of sucralose containing supplement during keto phase of diet? Thanks!

48 min 17 sec
what are your thoughts on training fullbody 5/6 times/week with using only 1 exercise per bodypart, do you think the extra output per bodypart would be more beneficial then using a split where you would accumulate more fatigue per bodypart?

49 min 34 sec
Wanted to ask when the bulking phase starts is there any effect on the hair, is there any damage to the hair or anything (head hair and body hair)

49 min 55 sec
I remember watching in one of your videos you mention the EMG just measures muscle activity and not tension from load (if I remember correctly) could you touch on that a little further please

51 min 50 sec
If you were to train first thing in the morning fasted, when would be the optimal time to do cardio during a fat loss phase? Would you train and then do cardio all in one session? It seems like you would be digging that metaphoric ditch too deep doing it that way. Thanks in advance!

53 min 10 sec
Been sponging it up now for 6 months now. But in that time, our daughter was born and my commitment to training/nutrition has taken a massive dive. Now the routines kicking in, I need to recomp this skinny fat thing I’ve got going on. I’m 82kg at around 20% BF. Would you suggest losing the fat first? And if so what would you suggest my calories and macro split look like? Or eat at maintenance for a few weeks while I get back into the swing of training? Cheers!

Start
Do you have any advice when it comes to getting buy in from clients or selling them on doing something different from what they were doing?

11 min 27 sec
What are your thoughts on BFR?

12 min 53 sec
I don’t believe I’ve see this covered, but thoughts on Range it motion for military/overhead barbell press? Seems like the majority of “big” dudes press down until their elbows get to 90 degrees instead of to their collar bones?

16 min 10 sec
Whats your opinion on the Prime fitness short bar regarding its width (18″ max width) to align with the lat fiber for a pulldown/cable row. I am thinking of making a purchase from prime fitness but not sure if I should get the long or short bar. The short bar is better for me because it can actually fit into my gym bag (Long bar seems impossible to carry around) but not sure if its too narrow.

17 min 03 sec
What major changes (if any) would you consider when training a female as opposed to a male or vice versa? Thanks!

21 min 14 sec
Little more of a fluff question! If/when you train listening to music, what would be your top 3 must-have songs on your playlist!

22 min 16 sec
Hi Joe, I want to train my delts and Arms 4 times a week. Can you please guide me on how to incorporate it into your current split, ie PPLPP? Thanks!

23 min 22 sec
I know you’re biggest carb meals are post training and before bed. If I’m unable to consume 125-150 carbs post training (get too full), should I add carbs to my other meals? Or should I just try to consume my carbs during my post workout and before bed meals? Thanks

26 min 55 sec
With so much data coming out saying Hypertrophy is best produced from higher volume, what would your particular argument to this be?
Why do you feel 1 all our set would be more optimal than 3 in the scheme of 2 drop down sets to failure following your first top set?

31 min 03 sec
I started using lying TRISx you suggested in previous Q&A and it fits perfectly. Can you please suggest execution tips/cue for 10/10 execution. Thanks

31 min 25 sec
I feel decline Db press less stable than incline Db press due to difficult to keep scapula down. Because of this I can’t load decline press appropriately. Please suggest for improving stability. I rarely seen you doing decline press in Videos, Is it really necessary to do decline press? Thanks!

33 min 52 sec
Joe, have you ever used your activations when helping performance/sports athletes ‘warm up’?

36 min 34 sec
When doing activations the idea being hard contractions, do you feel you can replicate the effect by doing higher reps?
Will the pump from higher reps suffice as an activation? Or are the contradictions not as efficient?

38 min 55 sec
Hey Joe, You are suggesting / following Hypertrophy phase (Strength + Metabolic work) and Devolume (Recovery) Phase. Are you considering period/ phase for learning movements / exercise execution for your best exercise? if yes, please suggest protocol for doing it! Thanks

42 min 05 sec
Would you suggest doing lying cable side lateral on incline bench instead of flat bench to specifically isolate side delt with some part of rear delt? Thanks!

43 min 28 sec
What do you mean when you say converging machine?

45 min 15 sec
Would you ever suggest using an activation as a “working” movement. For example, I use the “Joe row” at least once a week in my program. I have never felt my lats better while using the movement. I’ve started now to load it with 2 working sets. A top and a back off. What are your thoughts?

49 min 08 sec
a little but of different question this week. So, as a family man, how do you plan your nutrition? Does the whole family eat according to your schedule? I read a post of yours on instagram about selfishness and I thought it would be a good way to share your thoughts regarding bodybuilding and family. Of course in competitive season you have to be selfish in regards to food choices, but what is it like the rest of the year?

Start
Introduction

6 min 09 sec
When you increase volume for prep will you still do as many rehearsal/feeder sets leading up to your first rep? Also would you consider these “pre working sets” an increase in volume?

Do you believe only very advanced lifters work with one working set per exercise? I noticed a lot of people steer away from HIT training because the average person can’t produce enough “intensity” in their set and would require more (also stated by Bpak)

13 min 10 sec
hi Joe I’m about to start my first ever prep for the show/photoshoot can you please suggest me DO’S and DON’T s of cutting/shredded. For example what to eat/take right before stepping on the stage

18 min 08 sec
Do you take every “working set” to failure?
I noticed if I take my first exercise set to failure my proceeding exercises load is reduced substantially. Would you recommend not taking first exercise to failure or just continue with lighter loads on the next exercises?

19 min 59 sec
Sorry last question, what are your general “go to’s” for someone with anterior pelvic tilt.
Typically I thought it’d be something like strengthen hammies and core
Soft tissue release hip flexors and erectors

25 min 42 sec
hi Joe what are your thoughts on mini bulks and cuts? eg 4 weeks bulk 2 weeks cut

27 min 33 sec
Congrats to you and your wife on the new addition! I’m scared in advance for anyone who tries to date your daughter.

My left shoulder is in a complete state of lunch meat (labral tear and torn rotator cuff). Anything using a barbell (deads, squats, bench -obviously) is out. I need to keep my left arm as stable/immobile as possible for a little bit. How often can I train legs using leg ext., leg press, seated leg curl, walking lunges (and any other suggestions you have).

My second question/whining is I spent the better part of year bringing up my back, shoulders and triceps. And now I feel like it’s all going to go to shit while I recover. How would you suggest training my right arm and right side while my left shoulder heals? I’m worried about whacked out symmetry. I’m a woman if it matters in relation to doing a bit more volume. Do you believe contralateral exchange could help by training my right side harder while my left one heals?
Thanks again for what you’re putting into the world.

35 min 40 sec
I am 29 year old male. In 2014 I found out I had Testicular Cancer, had one removed, no Chemo/Radiation (thank god!).

I had my test levels checked a while ago and they were within “normal limits”…

I “look” like I lift and am happy with my progress, etc – but I can’t help but feel like I am at a disadvantage (to myself) in terms of progress I should/could be making.

Questions:
I am coming off a fat loss phase now (slow 16) weeks, would testing my levels NOW not be the ideal time for accurate levels?

If needed….TRT – best direction in finding a Trusted DR/Resource? Some that I have found – seem very “salesy”…

39 min
Do you think there is a significant difference in training morning vs afternoon vs night time? I’ve heard that testosterone levels are highest in the morning, but you’re typically stronger at night etc. Your thoughts on when you think the best time to train in an ideal world would be much appreciated.

41 min 52 sec
If you wanted to increase volume as your way of getting into a calorie deficit for prep, how would you structure it? Same body part twice a day or more frequency spread out over the week?
If the latter how would you avoid over training?

44 min 15 sec
What are your thoughts on elevating the ball of your foot for a stiff leg deadlift.
Also supinated grip for dead’s as opposed to pronated?

47 min 44 sec
When you have a new client, what assessments will you run through with them to gather the appropriate information to write them a program and progress forward.

56 min 22 sec
How to determine maximum recoverable volume during high frequency training? I mean if I want to train my delts for 4 times a week then how many sets are maximum as well as minimum for the growth? Thanks!

58 min 16 sec
Hey Joe how do you determine your weak points?

1 hr 3 min 13 sec
Also what shoe would you recommend for bodybuilding?

Start
What are your thoughts on the High Intensity protocols of one set to failure, once or twice a week? Could this be incorporated into a split I.e a full body high intensity session at the start of the week then 3-4 split sessions in the week?

2 min 05 sec
Is there any time where training a sore muscle is optimal? What are the best ways to judge a muscle’s recovery to determine when to train it again?
Thanks big Joe!

8 min 10 sec
Position variations-
Do you believe you can bias particular muscles by altering foot position on a seated leg curl or lying leg curl, foot position on a leg extension, hand width on a barbell curl?

11 min 21 sec
Been doing PPL split, and enjoy the frequency. Noticed your intermediate split (quads legging) has legs, pull (w/ some quad), push(w/ some quad), quads, off. You recommend leg extensions for that extra quad work? I have a feeling that squats/leg presses that often would be tough to recover from. Do this at the end or during your activation at the beginning?

13 min 55 sec
What are thoughts on pros and cons of splitting hams and quads into separate sessions versus smashing them together? What would you recommend?

16 min 23 sec
Should each workout be different or the same body part or a consistent set of movements. If so for how long? Also I’ve seen some workouts of yours where there are few sets and some where there are lots. for the ones with low volume how do you achieve a good muscle stimulation?

22 min 13 sec
Do you incorporate drop sets to create a metabolic stimulus? And would you use drop sets as a replacement for the metabolic focused mechanical drop sets you sometimes do?
Just seems like they are much more time efficient as well

29 min 32 sec
what is your opinion on MRE from redcon1 overall? Do you think that can be serious replacement to meals with same nutrition? I can eat very consistently but sometimes i have a taste to skip the meal and just drink the shake especial like 2 hours before training.

Should i always trying to stick with the solid meals and take MRE just occasionally when it is necessary for not skipping the meal?

Are you using MRE?

32 min 30 sec
Quick question. I know that you supplement with electrolytes and with greens products for replenishing minerals. Is there any reason you would prefer taking a greens product over a multi-mineral supplement?

34 min 55 sec
Can you give your breakdown and comparison of absorption and bio-availability between a regular whey protein and a complete amino acid supplement like Thorne has?

38 min 00 sec
Is there anything wrong with selecting movements from your workouts to create a differing workout or does the order and volume usually matter? Thank you

40 min 50 sec
During overhead Tris extension (Cbl version) movement I feel my shoulder joint along with triceps, so I can’t load it as per my strength. I know this is because of limited external rotation of my left shoulder joint. Any modification in set up is possible to avoid joint involvement? Thanks!

43 min 10 sec
Question about squatting. When I squat and put intention on my quads my knees are in pain and I can’t squat. However when I put intention in my glutes and hamstrings pushing mostly through my heels I have no pain. My question is, is the latter the proper way to squat and I’ve been doing it wrong this whole time or is that most likely my bio mechanics? Also if I’m squatting and unable to put intention on my quads are my quads still working hard enough to grow big?

46 min 17 sec
Any advice for avoiding strain in neck (neck pain) during various exercises. Thanks!

47 min 30 sec
What are your thoughts on taking mini breaks during the end of your set to eek out a few more reps? Say you get to 6 reps bench press repping continuously but then you lock out, take a few quick breaths to get 1 or 2 more then rack
Would you recommend this or stop the set once you hit failure with continuous repetitions?

48 min 20 sec
Killing it!! When you perform a working set will you take every set to failure. When is there a time to not take working sets to failure? I say this because of information I’ve heard from other individuals saying they perform there working sets to let’s say for instance a RPE of 7 but and will then continually track that method of for progression. What are your thoughts, can’t wait to hear your response ….. Thank you for your time big guy!

51 min 30 sec
Will you push training variables to its maximal amount (volume, intensity, loads, frequency, techniques, etc.) while recovery & progression is keeping up with the pace optimally?
I’m working on a 7-day split involves training 2 times per day for 4/7 days:
Chest – Back | Quads | Shoulders – Arms
Chest – Back | Hams | Shoulders – Arms | Rest (7 days in total)
Training style is a mixing between your techniques & Matt Jansen’s. Put execution -> intensity (load) -> intensity techniques & volume above all else. I’m keep pushing my calories, and I “know” my body demands more, like its signaling me that it wants to grow. So I keep thinking strategically & very conservatively in changing variables. Adding more calories and I feel my recovery & progression keep getting better, increasing weights & execution every week (more weights/more reps/or better execution). Although I add in very much calories, but my body fat is not stocking up much. Is it a good signal to keep pushing training hard and even to elevate the training side (in terms of training frequency & volume)? I think I could benefit more from extra sessions on lacking body parts/detail works. What is your opinion for my situation?

By the way, I trained 2+ years. Competing. Natural.

54 min 45 sec
I just subscribed to your program and can’t wait to keep the gainz I’m going to have. Can I ask you what’s the difference between the typical split of a bodybuilding workout and your style of workout where you do relatively lesser overall sets but keep it more intense? Does this help induce more growth in terms of hypertrophy? And also if the goal was hypertrophy how do I do periodization with your programmes?

57 min 20 sec
Do you have a meal plan (or guide) for women wanting to bulk?

58 min 23 sec
Hi Joe in terms of Hypertrophy for legs, what frequency do you recommend? Twice a week?

59 min 06 sec
Knowing you mostly do eight day splits would you increase the volume of your workouts if it was a six day split? How would you recommend pushing past failure without a spotter? Rest pause or drop set? Thank you

1 hr 33 sec
How to manipulate tempo and rest period with respect to training stimulus? How much time (in seconds) under tension is acceptable for various training stimulus?

1 hr 01 min 00 sec
Hi, In addition of above question how much time under tension is acceptable per set? Thanks!

1 hr 1 min 55 sec
Joe, question about exercise profiles. For movements like hack squat and inclined smith/BB press, we use bands to make the fully lengthened position lighter and heavier at the top. With movements like the hammer strength iso row, you said the profile is good because it gets easier towards the fully shortened position. Both of these make sense, but can you explain a bit why it’s opposite for the row? Would be useful when selecting machines/ movements. Thanks!

1 hr 6 min 20 sec
Thoughts on intermittent fasting? can you bulk or build muscle on such a diet?

1 hr 7 min 43 sec
hey Joe, I did ask you this question on Instagram ….but then I thought well that’s stupid. if you got his website ask him on there and be patient….he’s a busy guy.

anyway, could you point me into the direction of some research that suggests hypertrophy happens in those final few reps of failure. Im at university so have a lot of access to papers. Anything you think would be a fantastic read let me know! love bio mechanics and it’s something I’m learning as I study my degree.

1 hr 13 min 28 sec
question is for hamstrings, if/when I train at home I don’t have a leg curl machine and I am already doing either BB or DB RDL’s what would you consider another great exercise for hamstrings (alignment, bracing, profile)

1 hr 17 min 34 sec
Today I tried, Smith machine lunges (following your Instagram post). I felt more on my glutes than quads. Please explain this exercise in terms of profile and cues. Thanks!

Start
Is it necessary to train each body part with same / neurological stimulus? Can we change stimulus for different body parts based on its contraction ability?
For instance, strength training for chest, metabolic training for legs and high volume (hypertrophy) training of Back, delts and Arms in a 6 weeks split. Thanks

5 min 21 sec
what’s your thoughts on ‘Your 1st and last reps should look same technically’?

5 min 3 sec
how is your pre workout meal (intra if that’s available) and pre supplements introduced before training and post meals and post supplement intake? Do you have or recommend a certain time frame when consuming these items?

9 min 20 sec
just a question regarding intra workout carbs. In many of your previous q&a sessions, you mentioned that glycogen requires some hours before it gets synthesised. If that is the case, what is the purpose of intra workout carbs? We are taking them, but it is not readily available as a source of energy. Am I right?

12 min 07 sec
Why do you wear the nose thing when you train

15 min 56 sec
just curious on your thoughts on tempo, and perhaps instances where you’ve a certain tempo for certain reasons.

23 min 26 sec
My right lat shows better development than left lat. This is may be due to better mind muscle connection at right side than left side. I am always activating my lats prior to any back movement. Also doing multiple unilateral exercises. What else should I do for symmetrical lat development?

25 min 20 sec
In 5 weeks I will end a 2 year diet where I have will have lost approx 42kg/ 90lbs. I plan to start a lean bulk beginning of August.

I wake at 7am, train fasted at 8am and start work at 10am where I have my first meal that is usually over night oats.

What are your thoughts on training fasted? And what approach would you take prevent atrophy?

29 min 00 sec
do you have any unfockers/exercises/activations directly for Sacroiliac pain/joint? Thanks

32 min 46 sec
how to start cutting for the first show. I mean when to incorporate the timings of HIIT and calorie deficit to look shredded AF on stage.

41 min 20 sec
2 most valuable concepts you taught in last leg activation video.
1. Close the gap between active and passive ranges.
2. Training pure articulation of the joint.
Can you please explain these 2 concepts specific for shoulder joint? How can I minimize a gap in active and passive range of my shoulder joint? Thanks!

42 min 45 sec
Any tips to training lower body when you have a hemorrhoid? Random but worth asking.

44 min 31 sec
When doing high volume training containing 4 or more working sets per exercise, is it necessary to achieve failure on each working sets? Thanks!

47 min 00 sec
What is your opinion on Blood Flow Restriction Bands? If you were to implement them, how would you use them?

49 min 10 sec
Qny merit to using two-a-days when addressing ‘weak’ body parts? I.e. chest in the morning, shoulders/delts in the evening, so that both muscles are being trained “first” in that workout? Just in regards to training those muscle groups more frequently, thanks!

52 min 10 sec
I am sorry if the question was asked before, but I wanted to know if supplementation is necessary for someone who wants to have very good overall muscular physique, look great and be healthy. Thanks!

53 min 17 sec
I’ve seen your video about “the best muscle exercise for chest” but what will be your go to exercises for the lower part of the chest?

And second part of the question, probably a dumb one but do you think that we can have exercise working really well both on the stretch position and on the peak contraction like decline machine chest press ? set up with bands i can have a really good stretch and a hard contraction like using seated cable flyes, is this making the exercise better than a regular dumbell press for example ?

56 min 33 sec
I’m about to start the first cutting/shredded of my life can you please suggest me DO’S and DON’T s and the time period of the cutting season like how long it is expected to last

59 min 12 sec
I noticed you prefer a top heavier set with lower reps and then a back-off set with slightly higher reps, couple questions:
Do you prefer this method over a straight set format e.g. 3×10? Can you explain why?
What percentage do you tend to drop for the back-off sets?
How do you use progressive overload with this method? Do you focus on increasing the first set to hit the target reps and then not worry as much for the back off set?
If you consistently don’t meet target reps on the back off set, would you deload the weight on this set and keep the top set the same? Or deload the weight for both sets?

1 hr 2 min 40 sec
i just finished a personal trainer course,and they present there some things about periodization.
The course says that for everyone ,after a deload period,or even for a begginer,there has to be a period of anatomical adaptation which depends on the goal(muscle building/fat loss),then another macrocyle based on what the person in case wants(hypertrophy/fat loss).
Do you think the same principle applies for advanced lifters?I surfed through some of your videos and you haven t talked about periodization in those.

Start
Introduction

2 min 05 sec
Do you have anymore cues like the calve one you got from some expert?

6 min 35 sec
Any advice to keep calories high without feeling like force feeding yourself? Or at least less of the time.

13 min 18 sec
I love your approach on training split. However, I want to know your views on exclusive metabolic or strength or hypertrophy kind of training split (stimulus)? Thanks!

16 min 01 sec
Joe sir any concept upon the brown fat and other types of fat, visceral and subcutaneous and other types of fat, just curious.

18 min 15 sec
I like/follow your prioritization principle for weak body part. I am also starting my workouts with weak body part 1st then other (strong) body parts. My question is ‘What other point (s) should is consider for prioritization other than starting workout with weak body part?’ Thanks!

20 min 02 sec
What pre workout supplements do you use for two workouts a day?

23 min 43 sec
Is it possible to use seated leg curl machine for lengthen range of Hams? If yes, then please suggest modifications with details and cues! Thanks

24 min 55 sec
Just curious to hear your take on elbow tuck during chest pressing. I absolutely understand the idea of directing the vector of force to the desired muscle fibers. I’d argue that in order to do that during a chest press, your elbows have to be relatively high which is an idea that you seem to subscribe to. It’s just so common these days to hear people saying you should tuck your elbows to “protect your shoulders.” What is your opinion on this and do you believe that keeping your elbows more perpendicular to your body will accumulate micro trauma to the shoulder joint

30 min 37 sec
Also, when using a Smith that isn’t quite vertical for Chest, is it better to use it with the bar going towards your head/backwards as you push it up, or with the bar moving forwards as you push it up? Thanks!

32 min 54 sec
Any advice for a lagging Tricep short head compared to long? Ive tried training more in a shoulder extended position which to my knowledge could create active insufficiency in the long head making it inefficient, but I still seem to get a lot of tension through the long head.

35 min 27 sec
With Incline Pressing you advocate getting a big arch to bias chest, why not just go less of an incline on the bench to get the same sternal angle relative to the load? And what about someone with relatively high amounts of spinal extension, is there a point of too much of an arch?

I ask for incline bench because as I understand it theres a degree of spinal compression a flat bench wouldn’t have and Im curious if that could be harmful in a position of full extension for the spine.

39 min 25 sec
are there any good replacements for caffeine any functional medicine kind of thing that can be suggested to a hypertensive person or any other pre workout suggestions which is not that much taxing on the heart?

40 min 52 sec
what do you find the best method for tracking your lifts, programs and your clients progress whether it be via app, program or just paper and pen journals.

42 min 00 sec
In your recent Nutsack day videos, you used seated leg curl machine, which specifically isolate shorten range of Hams. Are all out sets on this machine sufficient for Hams or other exercise isolating lengthened range of Ham is necessary for completely isolating Hams? Thanks

42 min 45 sec
In my today’s chest workout, I could not complete perfect 6-8 reps with the same weight I used in previous chest workout and I have to significantly drop the weight to achieve targeted reps! May be today is not my day!
But, my question is
1. What could be the reason for drop of my performance?
2. Is it necessary to always work with our max weight?
Thanks!

44 min 20 sec
Hi, do you have any recommendations for powerlifters looking to gain muscle mass in offseason besides including isolation exercises and bumping up the volume?

Start
Introduction

2 min 29 sec
I want to ask you about performance drops. I Think i have big drop after first working set to the next working set and very often i cant do 8-10 reps even when i drop the weight a lot. When i cant hit the rep range 8-10 i tend to do one more working set to get on this rep range but very often i feel i have enough after two sets. Should i drop the weight even more to get 8-10 reps and stick with the 2 sets or add one more set a get for exmaple 6 reps, then 8, then 10.

This is for example ma last lats training:

Activations, warm up sets (exercise machine ROW with one hand) with 2×55% load around 5 reps, 1×75% around 3 reps, 1x 100% load for 2 reps. Then :

1. Working set / 100% load for 6 reps

2. Working set / 75% from previous weight but i can do again just 6 reps and no more with same execution

3. Working set / 55% from 1.working set weight and i do maybe 7 reps

( 3 minutes between sets, trying to hit failure every set, feel everything good, 10 years lifting, execution 9.5/10 )

It happen to me even when i am on calories deficit or surplus. It is happening pretty much on every bodypart especial on my main movement like row, heck squats, preacher biceps dumbbell press …

Sometimes i have hard times to go over 12 reps even with very light weight. Very long time i trained around 5 to 8 reps. Can that be a problem to adapt to few more reps?

6 min 16 sec
Share your insight for overall delt development (frequency, load and volume for each head of delts). Thanks!

7 min 20 sec
Chest is a priority body part for me.
My current split has me hitting chest twice a week and I’m subscribing to two exercises per session, two working sets with as many warm-ups as needed. My question is, with really only 4 chest exercises per week, would you even bother to have one of those movements be a fly variation? Should I just stick with pressing movements or should I be programming flys in as well? Do you think flys have a place for someone who would consider chest as a weaker body part? Thanks!

10 min 28 sec
I am planning to go for upper body – lower body – upper body – lower body – off – repeate split for at least 4 weeks (max 6 weeks).
1. My weak body part is chest and back, so how many exercises per session I have to include for these two body parts?
2. Any recommendations on recovery for such split.

11 min
Hey Joe question about fat loss and optimizing my workout. So I workout 5 days a week a lot of heavy lifts. My plan is to do a circuit with prowler sprints teamed with a big compound lift as well as farmer carries for 10-15 minutes. If this is a smart plan to burn more calories how would I best adjust my 5 one hour workouts a week to integrate this? Any other comments you have on torching body fat and maintaining as much muscle as possible please I’m all ears.

15 min 30 sec
Sorry for the dumb question! What’s the key differences between muscle building and fat loss exercises / workouts?

16 min 00 sec
How would you suggest progression of load/efforts? Is increasing weight considered under progression or there are other factors/ tools that can be used for progression? Thanks

16 min 29 sec
I’m having issues with my left glute in that I just can’t get it to fire. There’s no amount of mind muscle connection that will work, it just won’t activate. (Right glute fires great). Any thoughts on what could be impeding this glute from firing properly? I spend most of the day sat down so I can get pretty tight hips but not really sure of any unfookers for this kind of thing!…. I’m also getting a hip impingement in that same side so wondering if this inactive glute could be the culprit?
Thanks!

19 min 22 sec
I got a question about puffed rice cakes. It has same macros like normal natural rice. I wanna know if is cause more inflammation than normal cooked rice because it is processed food.

For me it is much easier to eat rice cakes, or similar products. Sometimes also taste better for me but i am worrying about quality. I eat them sometimes and never spot any bad impact on my digestion.

When i am working are much practical to eat rice cakes during the day. Post workout i am able to eat cooked rice with meat.

I want to know if there is better option than rice cakes are and how big is the difference between rice cakes and cooked rice.

22 min 33 sec
What’s your opinion about intense minicut (lose of 1.5% in week)? How would you suggest doing this?

24 min 31 sec
Why do you say caffeine, or too much of it can have a negative impact on gaining muscle?

29 min
What’s up Joe, I recently watched one of your leg training videos, I think it may have actually been a video on the best quad development and it may have been on YouTube but I had a question about rest pause sets.

How should I approach the rest pause training, should I do like three sets of squats pyramiding up in weight and then on 4 do rest pause sets w q heavier weight or lower the weight and go for reps per set?

Or would it be best to do 1-2 warm ups and then 1 all out set of rest pause ?

Finally how many weeks could I continue to do rest pause for squats or any other movement?

33 min 55 sec
I have a progression question – in your HWOD document you mention picking movements that you actually feel. If you get someone on a shit end of a spectrum of internal focus, how would you progress from only feeling 1 exercise to multiple angles/exercises.

37 min 40 sec
I want to ask, ‘Which one is better for fat loss, metabolic training with substantial amount of carbs or low volume training with keto kind of (high fat) diet?

38 min 00 sec
My 2nd question is, ‘Why I always feel fly movement better for my chest than pressing movement? Today, I felt cable fly with 15 kg weight better than incline Db press with 35 kg weight (pause at bottom).

39 min 30 sec
What are you thoughts on RDLs, 45’ Hip/Back extensions or Leg Press (feet high/wide) for Hamstrings (in addition to curls).

I tend to ‘feel’ my Hams best on the leg press, but I’m not sure this has the same effect as the other options?

Would you personally preference one over the other?
Would there be any mechanical difference between individuals that would bias one over the others?

41 min 55 sec
My question about rest period between sets, is rest taken between sets a good representative for muscle Hypertrophy, as per the NSCA guidelines they say rest periods also have a certain impact on it, your thoughts and experiences

43 min 48 sec
How many working sets while cutting phase do you suggest, if during offseason the number of working sets for biceps was 9 ?

Start
Do you think doing activations for a muscle throughout the day would help improve mind muscle connection or that internal focus?

2 min 50 sec
Completely agree with what you suggested for contest prep. of a guy with 25% BF.
I am sorry for again specific question. You told that at least 40 weeks to 1 year prep is necessary to reach 10% BF from 25% BF. Please suggest your approach for progression from 0 to 100. Thanks!

8 min 00 sec
How to use (set up and resistance profile vise) deadlift more for back muscle contraction than Glutes and Hams? Thanks

9 min 36 sec
Hi Joe, any recommendations for full body workouts? Does it matter in the order of exercise?

13 min 21 sec
Hi Joe, first of all great content thank you.

I am going to be traveling pretty soon for a 4 weeks period of time. My access to the gym will be pretty limited , once a week probably with minimal equipment ( Probably few basic hotel gym machines). Thats the most I could’ve got with my current budget.

The question is, how much muscle loss can i expect during this time frame ? Is it possible that I wont experience muscle loss at all (I dont expect to make progress during ).

How can I minimize the loss and perhaps even make use of this time? Im planning to do some training with resistance bands on days when i dont have access to gym, just to keep muscles from atrophying. Is this a good idea ? What would you do?

17 min 42 sec
Hi again, a short question.

Does NEAT (walking , light physical job, being active throughout the day) has a negative effect on muscle recovery and on hypertrophy in total?

For example, lets say Ive just completed a leg workout. If right after the workout I will go to work that will include light walking, light stairs climbing perhaps, light physical work, will it interfere negatively with recovery? And if yes then how big is impact? Or perhaps it is the opposite and it can actually improve the recovery?

18 min 32 sec
Calf questions-
What would you suggest for limited ROM plantar flexion.
And my contractions feel at the lower part of my calf not much contraction feeling up high, does this matter if so what would you suggest.
And sometimes I even feel tibialis during calf training

22 min 35 sec
Can you please explain pros and cons of bottom loaded rack pull (bands below feets). Thanks!

24 min 11 sec
Clarification question on exercise selection (in a sense) – for exercises where it’s most difficult in a shortened position vs most difficult in lengthened/mid range, the short range has less output but “better” in the sense of really learning the mind muscle connection, right? While the lengthened/mid range would be more-so then opposite?

27 min 37 sec
Do you suggest any exercises to emphasise the serrated anterior? If so what exercises and suggested cues would you give?

29 min 31 sec
Is it alright to take a glucose disposal agent like ALA or Berberine intra-workout? I am taking 2grams of ALA intra-workout with 10grams of Creatine, 5 grams of Taurine, 1 gram of pink Himalayan salt and 100grams of carbs at the moment. My pre-workout meal is very high in carbs too(around 100grams). My thought was that the insulin mimicking effects of ALA would help transport the carbs and other nutrients to the muscle creating more of an anabolic environment when working out.

The other question I had is how many grams of carbs is recommend per gram of ALA? And how many minutes after ingesting ALA does it take for the insulin mimicking effects to occur?

34 min 25 sec
I observed multiple times that you rate your exercise execution out of 10. I also started rating my exercise execution along with trackings my weights. Can you explain your criteria for 10/10 exercise execution! Thanks

39 min 10 sec
As a physique competitor focused lifter (from the UK!) I have always trained with very high volume – up to 8 exercises per body part (3/4 sets) twice a week.

From watching a lot of yours and Jordan Peters videos I am focused a lot more on execution and lowering volume; however I am struggling with the mental detachment from high volume from years of training this way & generally enjoying training everyday spending 1.5-2 hours in the gym. My question is two fold:

– Can I get away without a rest day on a PPL split if my recovery is good (anabolics / diet on point / other factors fairly tight); and

– Can I keep additional volume in my sessions, knowing this is likely not generating muscle growth signal, but to keep up the calorie burn as a man that hates cardio?

44 min 01 sec
I tried to search video on execution of Vacuum, execution cues for Vacuum exercise for Abs!

44 min 38 sec
For rear delts – I’ve heard you mention that a bit of scap. movement is okay at the end of a a ROM, but does it make any mechanical difference if you were to start in protection vs retraction? Just noticed personally that retraction feels a lot better in general