Start
What is your best advice (based on current understanding) for a guy with BF around 25%, preparing (16-20 weeks) for a contest?

5 min 43 sec
Recommendations if possible on targeting the outer sweep. I have no problem feeling the vastus medialis when performing leg movements. Is it genetics, or does the outer sweep just take more time to develop? Is there a better foot position to activate them?

10 min 00 sec
just wanted to ask a specific question about intensity. Quick summary is I’ve had 2 shoulder repairs (labrum and rotator cuff both times) and I’m aware that I don’t push hard enough with anything related to the glenohumeral joint in fear of messing myself up. Any experience with clients in this situation and potential thought processes to alleviate this issue?

14 min 20 sec
I have limited external rotation of my left humerus; and because of that many times I am feeling mild pain (not intense) in my left shoulder during pressing exercises, Joe (cuff) lateral raise and reverse grip lat pulldown. I am maintaining proper setup for above exercises; however I am feeling pain in my left shoulder. Any suggestions to avaoid this? How can I improve external rotation capability of my left humerus, if possible? Thanks!

16 min 53 sec
Any specific advice for waist reduction other than diet control? Thanks Joe!

23 min 10 sec
In continuation of my previous question in contest prep, what is your recommendations for the cut and bulk cycling? How would you suggest for reaching shredded physique on the end date/competition day? Thanks

24 min 17 sec
Hey joe is this thing common somedays while working out tricep feels very great and somedays I cannot feel them working with the same exercise and load why is it so,any solid explanation?

26 min 04 sec
What is your opnion on weighted stretches? Some people love them for hypetrophy (mostly guys with a DC background), I’m not sure about the benefits of the stretches vs regular full ROM movements that put the muscle in a stretch position during every rep. Thanks !

29 min 57 sec
Hey joe i find that doing cardio that is running for 15 mins on rest days keeps my blood sugar levels normal as i’m a diabetic, when I don’t do it they are surging up, what do you suggest for it running during off season phase, does it causes muscle loss ?

31 min 12 sec
Hey Joe, What is the logic are you using in choosing exercises for Metabolic/Pump work at the end of workout?

36 min 27 sec
I just want to acknowledge that your work on Terrence and his efforts are mind-blowing. For me, his physique on the stage was 10/10.
Congratulations to both of you!

37 min 00 sec
been treating a bicep(s) injury for quite some time now, losing “feel” etc and it’s beginning to affect surrounding muscles, mainly deltoids and triceps. What would you recommend for aiding recovery/rebuilding the tissue? Thanks

39 min 05 sec
Is carbs post-workout necessary to elicit insulin response (which sucks nutrients in the muscle) if I am on fat loss phase? Is insulin response/spike mandatory for muscles to take nutrients in or it will happen without insulin? Thanks

41 min 04 sec
LEG PRESS

Hi Joe,

Can you please, share your thoughts on the difference between various degree of the incline leg press machine’s back support?

Generally, the angle should be less than parallel to the platform (45-15°) from the floor.

When do you use lower back pad set, when higher and why?

I noticed larger range of motion on the lowest set (15°) and many more things about it but I’m curious about your opinion, please.

Start
I appreciate your answer on finding a location to train clients. To follow that, any advice on selling yourself to potential clients? Things to do and things to avoid perhaps?

1 min 25 sec
for your services provided section, if someone were to purchase the hour consultation, is there quite a wait time for that?

2 min 05 sec
Curious as to your thoughts on SARMS. Lots of mixed reviews out there on quality/actuality of the products on the market, liquid/pills etc.

With the new SARMS control act wondering if you’d think it’d be worth investing in

6 min 37 sec
Quick question about squats. After watching you and a few other hypertrophy coaches, I realized my execution was shit. Today I decided to start from scratch and work on that with low low weights. Started with just the bar on back squats and a couple of weights stacked up on the floor bc I don’t have a wedge, concentrated on driving my knees forward on the negative, buried it until my hams were on my calves, held it for a 2-3 count, concentrated on squeezing my quads and raised for a set of 6. Slowly slowly added weight and concentrated just the same, making sure to keep my hips in and execute through the quads. Only went up to 155 on the 8th set. My left knee is extremely sore like it’s never been before, almost debilitating. What’s the cause of this and what do I need to do different?

13 min 17 sec
question on exercise rotation, if i am hitting a muscle group multiple times per week, would you suggest rotating main lifts or sticking to a certain lift/s and looking to progress that as much as possible (through execution, load etc) through a training block.

16 min 20 sec
Views on pre and post workout stretching?

Train in evening. Aim to hit the sack about 3 hours after I finish but cannot switch off for sleep. Any supplements you recommend to calm, relax, chill down?

18 min 17 sec
8+ hours sleep is the agreed amount for optimal recovery. Not through choice, but if I can only manage 5-6 hours overnight, then maybe 2-3 hours in the afternoon, is that adequate? Is it continuous deep sleep or REM sleep that facilitates muscle recovery / growth?

19 min 09 sec
Hi joe a question about redcon supplements, which all do you use or suggest for anyone

25 min 45 sec
Joe is cardio a good option on rest days when you’re doing 2 a day and your thoughts on running on treadmill, does it hinders the process of muscle gain? What if someone is running for 15 mins every alternate day after Hypertrophy session, does it change the muscle fibre type or any other implications

Start
Joe can you tell me the real truth about ashwagandha,curcumin,and other herbal supplements,what does your experience say about their use ?

2 min 42 sec
First, I’m somewhat knocked kneed and have recently had tendinitis in the knees. I think it’s due to years of wrong position, any ideas how to squat better to fix this. Second, we don’t have a hack squat so I used the cables and elevated the front of my feet will this work too? Thank you for your time and your educated answer!!

8 min 35 sec
In your “legs” video from Feb. 5, 2018 you mention improper squat form can lead to large abductors.

What causes this? And how can we determine we are not falling into this?

14 min 50 sec
When an individual has an imbalance in muscular strength and connection how do you tend to address it.

I find on the hammer strength lat row (the machine you love) my left has a worse connection in comparison to my right, and subsequently I get less reps too, whether they’re linked I don’t know.

For instance, my right lat the connection is great, the feel is fantastic; love it. Move over to my left, I cannot get comfortable with it, I hit a rep less (that’s why now I tend to start with left as I know full well it’ll drop out before my right does, don’t know if that correct protocol?) Just curious as to what you think is the best way to get around this issue.

17 min 46 sec
I just wanted to get your input on if you would recommend designing a program the same for someone with an injury history the same as you would for someone without? I’m following Hypertrophy Execution Masterclass and just small issues with certain movements.

21 min 46 sec
When you say “2 sets, first set 5-8 reps, 2nd back off set 10-12 reps, 2 minutes before and between top sets”

these 2 sets were the top sets?

24 min 30 sec
How do you go about progressing your metabolic focused portion of training? Do you have a set strategy you repeat and aim to progress on or do you just auto regulate and come up with something that gives you a good pump at the end of your sessions? I ask this because your loading work seems to be set in stone and consistent, whereas the metabolic work you post up seems to vary a lot

26 min 33 sec
Hey joe wanted to some know good nutrition platforms just to increase some knowledge about. Nutrition, and wanted to have it online as i’m from india
Thanks a lot

27 min 55 sec
I’m working around some achy elbows. What substitutions do you recommend for single preachers? They are a great exercise that gives me a huge pump, but some days my range of motion is limited due to my elbows hurting at the bottom. Thank you!!!

29 min 05 sec
Since your wife is currently pregnant and you have been through this process twice already. Is there anything major dos and don’t with her training? Is there anything you believe exercise wise she should avoid completely. Lots of physios say that pregnant women should not lift heavy, deadlift/squat heavy as they should avoid holding breath/bracing?

29 min 35 sec
Question about lat pulldowns, It seems like there is a trade off between alignment of the resistance, and plane of motion to hit the back. Now you can of course lean back if your biasing more upper back, but if your doing a pulldown with a more vertical, lat focused plane, it seems like the shorter your lats get, the more the alignment seems off – in the last bit of shoulder extension (extending to nuetral and beyond, eventually elbow flexion runs out) the forearm goes from being in line with the cable to being at an angle, and is increased the further you go, and my thought process is that would challenge less shoulder extension and more shoulder rotation.

In that case should you:

1-limit ROM to keep alignment of the resistance ideal

2-lean back more, letting the resistance line up, but changing the resistance that would bias the lat less(from my understanding)

3- let things be unaligned

4-something else I may be missing

31 min 19 sec
How do you go about fitting in metabolic work, within a workout or within a training split? How Much/When/Why?

32 min 18 sec
in your volume split video you mention if form is dreadful you’d not do any working sets on that body part, what is it exactly you’d be doing with that muscle group then? Besides just choosing a different exercise.

34 min 55 sec
when you only do 1-2 working sets sometimes for a given exercise, will you keep it just a straight set. I know Dorian Yates would only do 1 set but that was done with a copious amount of intensity techniques

37 min 21 sec
Just a random thought, do you incorporate recovery phases from training during prep as well? I was thinking this could coincide well with a diet break phase but I hadn’t seen you mention anything like that.
Do you just try blast through the whole prep period and take a rest after the comp?

38 min 57 sec
Hope you are doing great!
1. How are you determining the need for deload phase? How to determine duration of deload phase?
2. What is your strategy for adding Metabolic work within a workout? if focus is fat loss then how would you add Metabolic work within a workout?
3. My personal request for you to update exercise execution videos with your cues/guidance. Currently available videos are missing this part!
Thanks!

42 min 07 sec
regarding the 6 week challenge checklist, was the 2 exercises per body part referring to 2 exercises per day or 2 exercises across your split?

42 min 23 sec
What would you recommend for someone who is more on the skinny side with a touch of excess fat? This person would be 6’0 160lbs w/ a 29.8 inch waist. Lacking muscle but still has a touch of fat to lose, mainly in those stubborn areas. They have been dieting for a while & never really taken much time in a surplus to build muscle. They have maxed out their progression in terms of strength they can gain without excess calories & they diet on an daily average of 1500 cals (cyclic w/ some higher/lower days.)

44 min 15 sec
If you get to a point where you’re happy with your physique, what, in terms of exercise, would be required to maintain the muscle/body composition you have?

46 min 10 sec
What do you find the best app, program to use to track progress?

Start
If i do just one working set of stiff legged deadlift for my hamstrings i am sore from that for usually 5-6 days. Any other bodypart recovery is good. I need to fix that because hamstring soreness have negative influence for my quads training. Should i stretch more it is seems to me my hamstring are tight.

Please give my your advice hot to improve recovery in this case.

5 min 20 sec
Are the activations still beneficial if are done for example 15 minutes pre training? I have gym just couple minutes from home and i can workout within 15 minutes from i left the home. I wanna do activations at home and then go straight to the gym and workout. Can i have still benefit from activations done at home?

11 min 01 sec
Hi Joe hope I find you well!? question regarding frequency, I’m wanting to improve on my push as I feel this is my weakest and slowest to progress. Currently doing push pull legs but for more frequency would it be beneficial doing push pull rest push legs rest repeat or push pull push rest push legs push? I have a physically demanding job so I need to watch with recovery too?! thanks for your time.
Tommi

13 min 45 sec
hi Joe, kind of a 2 part question and unfortunately there kind of supplement/ nutrition based …. sorry lol
In some of your other videos you mention supplementing with Curcumin but you don’t say how much? How many mg would you take ED for things like its anti inflammatory & insulin sensitivity properties to be affective as i’ve seen different dosages being applied depending on what it’s application is? is it best to take it all at once or split it up so maybe half around breakfast and half around dinner?

Do you think it’s possible to Build lean tissue whilst in a calorie deficit if all other aspects of diet/nutrition/training/recovery are on point?
this isn’t something i’m trying to achieve as i know it’s not optimal for hypertrophy but it’s more
of an observation i’ve noticed on myself as my body composition is changing as my diet changes – is it just a visual illusion and shift of water / glycogen on the scales? or because my diet is now more nutrient dense and much more focussed can my muscles still grow (not just be maintained) or can hypertrophy only take place if your body has excess calories?

23 min 22 sec
Hey Joe – I was wondering if you have any advice for finding a really quality gym to train clients from? I remember in your personal training video you mentioned the good outweighing the bad, but any general advice to set yourself up from the get-go?

32 min 43 sec
Another question, like yourself I will be becoming a dad (first time) what kind of split/routine would you recommend as time/days will be cut? what about filming a “new dad/mum day” similar to nutsack day?

38 min 20 sec
Hi joe wanted to know about rest days what do you prefer when doing 2 a day training and every alternate day rest and what’s the nutrition strategy i mean for eg if i take 4000kcal on working days should the calories be same on rest days?

42 min 19 sec
Hey joe I’m having trouble with my leg days. First question about squatting I’m having a hard time getting my quads to feel like they’re working. For instance I know when my chest is working during chest but it’s not the same with my quads and squats. Is that normal? If not what are some good cues to get the quad more engaged? FYI I’ve been doing front squats because I’ve read they’re better for people with longer legs than torso. Also my outer calves, hamstrings and quads are really tight compared to the inner muscles what can I do to loosen them up?

47 min 15 sec
I’ve prioritized my chest over the past year and really brought up my lower pecs. The issue is now I have that droopy look to my pecs. I really need to bring up my upper chest as it poor. My active range for any incline work is much less than flat work. For example, I can bring the bar on flat barbell presses to my chest easily but I end up about 3-4 inches above my chest on incline barbells. Is this inhibiting my growth? I get that I’m not supposed to be forcing my body to go where it can’t but I also don’t want to be that guy at the gym doing half reps???

50 min 05 sec
May I know if it is really absolutely necessary for women to lift weights in order to build muscle? Or can they just stick to bodyweight exercises? Because I know that some women may not like strength training at all, and in order to be a good personal trainer, is it true that we have to pander to their preferences in this case?

Start
Wanted to know your thoughts on dieting and training during the holy month of Ramadan for muslim meatheads? It’s basically no food or water intake from sun rise to sunset but you can consume anything after sunset! This lasts for 30 days straight and you can still go about your training/daily work during the day/night. Would love to know your take on it and also want to say your content is awesome. Thank you

6 min 49 sec
Curious on your thoughts about the following in an attempt to minimize time at the gym (days when a person is pressed for time for example). Say we’re doing a pull day, back/bi’s. Doing something like

1 working set 1-arm rows
catch breath
1 working set 1-arm DB preacher curl

So basically trying to alternate between the 2 exercises for both the activation, warm up sets and then finally working sets.

I realize the answer will be “that’s not ideal for max hypertrophy”, but I’m more interested in the thoughts as to how un-ideal that is. Are we talking 50% as effective, or 95% as effective, just some thoughts on the idea would be appreciated.

10 min 33 sec
First time asking . it has to do with pronation of the foot when doing squats, to what extend pronating your foot at the bottom of the squat might be considered safe or normal. my left foot does not excessively over pronates, but it does more than my right foot. Been squatting barefoot for a while and even though I try to focus on spreading my toes and control this pronation it is happens what could be an ideal setup. It also happens if im doing something like calf raise on the leg press, I can feel my foot going in as my calf contracts. Any advice will be highly appreciated.

18 min 11 sec
What are your thoughts on doing seated cable rows one arm at a time vs two arms. I’ve noticed a much deeper contraction when doing each side individually, I can never match the same feeling/contraction/squeeze (not sure what the right word is) doing seated cable rows with both arms, even when using a neutral grip shoulder grip handle. Is it because the one arm cable row allows for greater range of motion? Or maybe I’m doing the two arm wrong and should have a smiliar feeling. Thanks and keep it up with the great content!

19 min 58 sec
I was wondering if you have any suggestions for someone that gets A.C. joint pain with chest pressing? Its fine until the load gets remotely tough. I get dry needling done every so often so I was hoping it would help with it. If it helps, I get the same sensation when doing overhead triceps work.

Maybe not setting the scap enough?

24 min 20 sec
Hi Joe, what are your thoughts on using a belt when training for hypertrophy?

25 min 50 sec
I’m a new member and I am trying to embrace the low volume style training. I feel very fatigued after my working sets with the muscle targeted , however at the end of the work out I’m still eager to throw in a few more movements. (I have a lot of gas in the tank yet)

Any advice on how I can steer myself away from the weights at the end of the workout?

Currently lifting for 9 years and not in a caloric deficit.

30 min 37 sec
so my question is about rom. I’ve had several trainers and let’s say I’m doing leg ext it’s always been to full extension, but I feel it more when it’s a shorter length. Shouldn’t you go by what or how your body is built and not because it’s an across the board thing.

36 min 44 sec
can you talk about/show some exercises that help with rotator cuff injuries. Trying to self heal before looking into surgery. Maybe some preventative stretching

40 min 02 sec
I know you like 8day+ splits and setting them up in a way that prioritises & de prioritises weak/strong body parts, but with someone who’s goal is overall/foundational mass, would a 2 on 1 off upper lower split be a good choice? Perhaps something like 1 loading exercises & 1 metabolic focused exercise per body part per day ? I think I’m this stage it’s too early for me to specialise and just need a base of muscle mass to work with first
Thanks!

41 min 45 sec
Massive fan, your app is awesome and your advice for execution has changed my training and helped my knowledge for my future business. I want to do what you do! Anyhow to my question, what are your thoughts on close grip bench press and straight bar push-downs for tricep development and rope hammer curls for bicep development?

46 min 06 sec
I am new to this forum, but I have been following you for a couple months now. Love the attention to detail, activation and execution.

Context: I workout of my garage (semi-power lifting set up: squat cage/hack squat/barbells/DB’s/bumpers/1 pulley system).

Question: Outside the advice to simply get a “formal” gym membership, do you think it possible to create/build a competitive body without access to the typical equipment of a standard gym? Have you seen/heard of it being done?

49 min 28 sec
I got 2 different problems with training atm:

When i’m doing regular barbell back squats to full depth, i get pain in my left hip flexor, but when i’m doing heels elevated squats i don’t

When i’m doing barbell bench presses i get pain around my scapula and upper trap , i don’t feel this pain with dumbbell presses or other movements. ( i do have weak low traps that i’m strengthening at the moment )

-Any advice or suggestions what may causing this?

52 min 40 sec
I need to know you opinion between two ways how to create a split for someone like me.

I have time to workout pretty much every day and my job is very low energy consuming so i can potentially recover very good if i hit my sleep and nutrition very well. I lifting for 9 years…

I planned total volume for one week. Just for example do 6 working sets for every bodypart through a one week but it can be something else it is just for example.

What i wanna ask is: Is it better to spread total volume for the whole week on every day and go 7 times to to gym or still put there some off day.

Let say 6-7 days working out VS 3-5 day working out but the total volume will be same.

I wont have any off day but on the other hand i wont be fatigue after every workout so much and i can leave the gym sooner what i ques is better to get the job done in 40 minutes compere to 90 minutes. But some day like hit biceps + abs + calves for 3 working sets for each i feel it is not enough for same kind of stimulus on the other hand if i put bicep after some big bodypart always it is not same like when i have opportunity hit it as a first think. So i think i dont need to diprioritized these smaller bodyparts when i can go to the gym every day.

Thanks and let me know if something is opaquely. Sorry for my english.

54 min 09 sec
I’m a little taller at 6’4″ … so i lose almost all torque at mid range of a conventional DB preacher curl. You saved me from asking about an alternative by switching to the incline preacher.

Question:

Do you have any experience and/or observations using spider curls as a high curl option?

56 min 27 sec
Hi Joe. I wanted to ask if you could differentiate the arm position and alignment that separates lifts targeting lats vs targeting upper back/traps

Start
Hey Joe, can you break down back training to upper back and lats? Which movement patterns are best to train lats and which to train the upper part of back?

You see, I keep asking questions regarding back, however is not a weak point of mine, but I find it pretty interesting and complicated to program.

6 min
I’ve got a question about formulating splits and what you think or research shows is best for the most optimal growth. Been training for a little over two years with nothing but muscle group specific splits, like back on one day, then Chest, Legs, delts, etc. and have seen really good development and growth in my physique, but always feel it can be better.
You and Jordan Peters, who I’ve been following for as long as I’ve followed you, both implement and seem to advocate for push/pull style splits like the one you posted a few weeks ago.
For someone in my spot who’s still trying to “get there” with his physique, are push/pull/nutsack day splits still great for someone who’s physique isn’t as developed as you and josh and JP, or should I stick to muscle group specific splits?

9 min 34 sec
Just started with this and after my first chest session my whole back is sore because of protracting en keeping them down. Is this normal or am i doing something wrong. Chest felt amazing tho!

11 min 14 sec
you’ve said highest carb meals for you are post workout and before bed. lets say you want to hit 175 carbs postworkout from food only sources (no carb shakes). I’ve heard you state faster digesting carbs would work best post workout. lets say 10 oz of jasmine rice is already on the menu (about 90 -100 carbs) how would you recommend getting the remaining 75-85 carbs? gummy bears? just double up on the rice and eat 18oz jasmine rice in one meal? would love to hear your opinion on this. Thanks for all you do here and thanks for answering my previous question about deloads.

16 min 15 sec
Could you please expand on your reasoning why you want to keep volume as low as possible while gaining weight / “massing” , and does this apply fr naturals too? For example, if your food intake is at 3000 kcal and you’re cutting on 2000, it doesn’t make much sense to do more volume when cutting and you can recover from. I can see a reason if someone is matching this with their drug protocol or they have issues gaining weight already.

19 min 57 sec
just been for some biomechanics testing and I have incredibly flat feet, no arch at all. I have been given some prescription orthotics (insoles) to wear and it’s been suggest I squat, deadlift wearing them. I was wondering if you had any experience with this and had any tips around accessory work I could do to assist me in essentially training muscles that have been quite dormant when training legs and deadlifting? My legs shake uncontrollably at the moment while doing RDL’s. Any help would be much appreciated.

23 min 20 sec
I’ve watched your supplement video twice and I have a few questions. I’m going to ditch the post protein shake and switch to Thorne’s Amino Complex.

1. Would it be alright to add taurine, glycine, l glutamine, creatine, and electrolytes all in the same post workout drink (with the amino complex)?
2. Do you cycle on and off creatine or is that a myth?
3. What are you views on beta-alanine as a raw pre workout supplement?

24 min 58 sec
in regards to triceps training in your last training split, is there any specific reason of not varying arm placement? you mostly perform cable cross Tri X which has good alignment, strength profile, bracing and etc. I understand that. However, dont we have to train with different arm placement as well? such as overhead extensions? Do we miss some sort of hypertrophy if not training from different angles or it is me paying too much emphasis to the details?

27 min 27 sec
what do you think about prep (power rack eccentric potentiation) protocol training ? (overloading the eccentric) and just focusing on that… I was think of doing that style of training but in cluster sets…
https://youtu.be/0__jU-ib1O8 check this link out… this style of training but in cluster sets… what are the pros and cons you think?

30 min 46 sec
would be interested to hear your views on how you would structure an upper lower split. Being an advocate of lower volume training it would be great to get your opinions on how you would structure workouts within this split. Obviously chosen exercises must adhere to the basics of good alignment, profiles and bracing but eager to understand the order and number of exercises you would place within these sessions?

32 min 40 sec
Thoughts on Halo from Redcon1? Is it worth taking/buying? Does it work?

34 min 57 sec
Understood that increasing frequency for lagging body parts is beneficial (to the point you can recover from it, accounting for overall volume etc).
Is there still a benefit to maintaining this increased frequency during a calorie-deficit period (e.g continuing to train calves every other day, or hitting hamstrings every 3/4 days during an 8 – 16 week cut/diet phase). Thanks, Jon

36 min 10 sec
In several videos you mention, in reference to frequency, that you should train a lagging body part as often as you can recover from it. How do you determine that a body part has fully recovered from the last training session? I spent a lot of years doing a push/pull/legs/off/repeat routine with very high volume and I would hit whatever the scheduled body part was regardless of how I felt just because it was what was scheduled for that day. I’m trying to get out of that mindset but how do you know when you need to pull back and give yourself another day or two to recover vs just needing to stop being a bitch and push through?

Start
Can you touch on force production? It’s been briefly mentioned that a muscle doesn’t produce enough force fully shortened, but wouldn’t it be weak lengthened as well? How does that effect/impact strength profiles or does that depend on the resistance profile?

Secondly, is the resistance profile of an exercise based on moment arm length during an exercise, since it’s continually changes?

7 min 20 sec
hey coach, wondering what you recommend for a young adult who has undergone significant weight/fat loss (235-155), physique looks decent but as for extra skin left over would it be beneficial to stay at a lower body weight and let the skin reform?? (if so approx time this takes and anything that could help this process) or reverse diet and gain muscle with the new body composition in order to fill out?? Thanks!

9 min 28 sec
Being 6’2″ with long femurs and not knowing how to use my quads until maybe four years ago, I’m pretty much what you would call an ass and adductor guy (so my hips sit more externally rotated), I want my Quads (specifically my right, all the joints in my left leg move fine for Quads) to do some f**kn work, my right ankle moves terribly and my hips are uneven, and whenever I squat with both feet the same setup(both flat or both elevated) I feel very unstable side to side and tend to slightly load that left quad more, unless I elevate just that right heel and let my hips naturally slightly rotate to put more tension in that right quad. Without elevating just that right heel, that right hip gets more externally rotated as I squat, the ankle runs out and the glute just completely dominates that side. SO, Would you recommend I continue elevating just one heel during squatting, if it allows me to actually work that weak quad? Or will this just set me up for future problems?

15 min 58 sec
In regards to working sets, I’m having trouble finding the balance of intensity & execution. Should someone perhaps focus on rest-pause/drop sets to really make the working sets count or just focus on partials (for example)?

20 min 30 sec
When it comes to my overall physique I feel like my pecs particularly upper are lagging. I feel like my front and mid delts take over during presses and I’m having a difficult time finding a position and range of motion that will focus predominantly on my pecs. I’m looking for a serious pec pump like I achieve in my arms. Thanks in advance!

24 min 04 sec
You often discuss the elbow pit alignment to avoid or alleviate elbow damage. Do you have a protocol for previously injured wrists?

27 min 26 sec
Got 2 more for you. I’ve seen you do/talk about joint mobility (like the prone trap raise sort of stuff). Could you please touch on improving mobility/drills/etc.?

Secondly, any personal/professional book recommendations? Thanks for your time!

33 min 46 sec
my man joe, for young lifters (20 yo) how important is staying lean during growth/mass phases, looking to some day compete but in bodybuilding (screw classic and physique) obviously this class takes the most size and now i’m apt to grow the most, let me know your recommendations!!

37 min 25 sec
New member and so stoked to have found you. How often do you train calves during this 8 day split?

Thanks for all you do and the energy you bring to it.

38 min 57 sec
What do you do for forearms and should all sets be done till failure? Thanks, much appreciated

42 min 15 sec
– what’s your thoughts on implementing intensity techniques when you train on your own? At the moment my sets are like that : complete failure + partials keeping the tension. Was thinking about rest pause to mimic the forced reps when you’ve a spotter

– what’s your thoughts on the push/pull split for an intermediate lifter? I’ve seen your front and back of the body workout and that’s all the parameters of the “start here” video
But how many rotations of each workout would you recommend? Jp is talking about 3-4, but for lagging body parts I think that’s too much movements pattern to focus and be perfect on, what’s your thoughts?

49 min 05 sec
Another one Joe, it is about the big discussion about HIIT vs LISS. Given the fact HIIT uses glycogen as fuel, why should anyone seek that way of fat loss compared to LISS which uses fat oxidation as energy source? In my mind, HIIT is superior only for time management, I cannot see any other benefit. Can you discuss?

54 min 09 sec
In many of your training videos you are mentioning you prefer to do the least amount of work to yield results. Why? Isn’t better to work around your maximum recoverable volume to see greater results in a given time period?

1 hr 1 min 45 sec
I’ve seen you’re an advocate, predominantly, for lower volume training when the focus is execution, effort (intensity), along with progressive overload which I’m working stupidly hard to focus on, which in turn, has made my loads decrease because I’m not bouncing around like a fool! But wow, great stuff, really hitting the spot (and the fact you say not many people can take it there makes try so hard to take it there, getting spotters in on leg days left right and centre just so I can ‘Get it’)

Oh yeah, the question lol…..
When periodising my training split, how frequently would you programme a volume session on legs as I have seen you say, both lower volume and higher volume on legs is beneficial. So, how frequently should you hit higher volume leg sessions? Basically how frequently should you put that type of stimulus on the legs?

1 hr 4 min 5 sec
Christian Thibaudeau talks about training based on your neurotype (similar to Charles Poliquin’s article about the 5 elements on T-nation). Is there any merit to modifying the way you train to match your neurotype dominance?

Start
Thoughts on single arm barbell landmine rows? I’ve seen you do them with John meadows and a long time ago on your IG, how come you don’t do them more often?
You and josh both used to do seated nautilus rows quite frequently at mi40, could someone substitute seated dual cable rows for those and use them as a main exercise to progress load with ? Pending execution is good

6 min 55 sec
Any tips for shaving body hair, specifically pre-contest

10 min 55 sec
Hi Joe. I’ve noticed that my adductors tend to bulk like crazy while my quads are slow to put on size. I can always feel my adductors working hard during squats and lunges. Is this a mobility issue or am I simply neglecting to offset the load to the muscles I’m intending to use?

16 min 48 sec
Is there a reason you deadlift “touch and go” rather than from a reset each rep?
What are the pros and cons of each within the scope of Hypertrophy?
My reps are cleaner when I pause before each rep, so touch and go for me means using less weight or worse execution.

20 min
When you set your band tension with the bands totally lose on the bench press. Do you feel like the bands come off or feel like their is a big difference in tension. Where it comes on and completely off a certain points of the movement. Or am I just not setting it up properly

Hope my explanation makes sense?

22 min 26 sec
Will you be posting the entire routine you’ve given to Aaron for his calf transformation? It’d be cool to do it alongside him as well, thanks!

22 min 39 sec
Loving all the info about lat training, its really transformed the way i think about exercise selection on back day.
The nautilis xpload lat pulldown you rated as one of the best machines you have used for lats and i can see why.
My gym doesn’t have one, what would you suggest as the next best machine or setup for a pulldown movement?
(I have all the prime ro-t8 handles if that changes anything)

24 min 20 sec
What are your views on intermittent fasting for fat loss and muscle retention, and diet adherence.
Also, some research suggests that it helps enhance growth hormone production, and being in that fight or flight mode (via not eating and being fasted) helps target adipose tissue . This is speaking from experience of fasting.
I feel quite attached to the fact that it it keeps me in check mentally with my diet, for what ever reason, and have had fantastic results using it, based on the fact I was 20 stone at one point and around 35% body fat (rough figure from memory). It was a tool I used towards the end of my weight loss transformation, however, now I look to build muscle while keeping fat as low as possible. Just wondering if keeping it on board is detrimental to my progression with regards to hypertrophy. Would love to know what you think!

12 sec
Question about your cuff lateral raise from a mechanical standpoint. I was approached by someone at my gym who is certified blah blah also studies mobility training as well. He tried to instruct me that having the handles or cuff sit on my fingers that a spread out gives a better load and contraction on the lateral head than the initial profile I had it on. Being the nice guy I am, i appeased his request and told him my forearm was taking away at the bottom of the movement so he said to do partials the whole set. My question is, does his reason hold any merit

1 min 20 sec
For people with winged scapula (without damage to the Long thoracic n. and/or former SLAP repairs) any advice for still retracting/depression the scap? Having major issues really setting it and keeping it in place.

6 min 36 sec
Small addition to that – you’ve mentioned internal moment arms, can you touch on that in a bit more detail with perhaps some examples?

12 min 7 sec
Im curious about your thinking behind your Activation Sets. I think I get the Idea, but Im curious if you have any more information on why it works, or why you use it the way you do. Many of the studies Ive seen looked at post activation potentiation – wave loading, use something like 60% of max to increase contraction in later sets. What is the benefit of using very light loads, and of completely shortening a muscle?

20 min 56 sec
Do you have any advice on maintaining digestive health (particularly preventing constipation) for clients (mainly small females) when you are dieting them hard?
I have recommended psyllium husk to clients in the past but it has produced mixed success.

28 min 10 sec
Joe i like to ask you some questions about programming. It is a hot topic these days but i want to know your view on this point. I do not see a lot of these topics from you or perhaps i miss them so i like to know those things.
In the question I assume that the execution is good.
 
Volume.
1.What is your thoughts  about working volume per muscle and per years a training. (Novice, intermediate, elite) 10-20+ sets is what the science say butt what are your though
2.Does it change when you prefence muscle groups and what will change then?
3.Is it smarter to make better progress and stay fit (muscle and tendons, cns etc)? to work per meso with volume progress and decrease. For example meso 1 medium, meso 2 high, meso 3 low. So working to your maximal adapt recovery stay there for some weeks and go back to lower volume.
 
Frequenty:
1.What is your thoughts  about working how frequent you have to hit a muscle on average and per years a training (Novice, intermediate, elite) for the big and small muscles. Some standpoint a telling frequentie most go up by the year other people say frequentie must go down and work volume in the training most go up. So for a elite workin with 15-20 sets per muscle group 1 and let say day 2 low volume or work only 1 time per week.
2.Does it change when you prefence muscle groups?
 
Exercise order: :
1.What is your thoughts  about exercise ordering.
2.Does compound always go for isolatie what are the exeptations
3.Does mid range exercise always go in front of short or length exercises what are the exeptations
4.Does things change when you prefence muscle groups?
 
Load vector (short, mid, length)
1.What your thoughts about ordering exercise load vector?
2.What will give a beter result to do a mid, short and length exercise in one workout (volume high) or spead them over the week and do on a emhasis day 2 exercise (pull day 2 back, 1 chest) and (push day 2 chest 1 back)
3. If so what would be your ideal load vector split day 1 short+length and day 2 mid?
4. Is it more ideal vector split more important than the muscle frequentie? So for example hit the muscle wit all the lenght is more ideal than hit the muscle 2-3 per week with 1 exercise?
Intensity and rep range
1.What is your thoughts  about Intensity and rep range over the meso blocks to make ideal progression and stay fit (muscle and tendons, cns etc)?
2.Do you work with special rep range per muscle group or do you work with different range over a cyclus let say 4 weeks 10- 4 weeks 12-15 and 4 weeks 8 to hitt a the muscle fibers.
When  we have to begin with specialisation of muscle
1.For example a Novice, intermediate men that want to have a V taper does he has to specialize on delts and back? If so how would the exercise ordening look like on a average 3-4 time split.
2. Should women how train for a better bikini fit specialize on glute, shoulder, back for example
If so how would the exercise ordening look like on a average 3-4 time split.

29 min 18 sec
Do you have any clients that do have well developed chest, but anterior delt and side delts are underdeveloped? I tried straight sets, intensifying sets such as muscle rounds and drop sets and still chest gets more developed than shoulders. Also, shoulders are still prioritized in my program, doing 5 sets for side delts on two exercises and 2 working sets for anterior delt. In comparison chest is not trained for more than 5 working sets total.
I think it is the case that I am very chest dominant.
Any principles on training would be much appreciated.

34 min 40 sec
Are there any clients of yours that do not respond well to intensifying techniques such as drop sets, muscle rounds and supersets.
In my case, I believe I get better musclular respond to 1 set 20 reps failure to cause metabolic stimulus compared to 1 set of 8 reps followed by 2 dropsets. The same applies with other intensfying techniques as mentioned above.
So, when I perfrom lets say a drop set, I will firstly go for my preparation sets, so I get good connection with muscle and then I perform my top set, for a given rep range to failure and then reduce the weight by 10-20% and perform another set to failure aiming to get as close to my top set. The same principle applies for my drop-down set.
 
Is that statement common? If not, can you explain how to program intensifiers in such a way that we can benefit for hypertrophy?

36 min 23 sec
It is a given that exercise execution is paramount to actually gaining any hard meat; however, in an effort to either perform more metabolic work or work in certain areas of a particular exercise range what accessories do you deem crucial to when looking to take a movement into full blown cross-eyed-seizure mode (e.g. bands and their appropriate strength)? And do you have any recommendations for brands?

41 min 55 sec
Sorry for the mass of questions but I can’t pass the opportunity to pick your brain. Was just curious of breaking down where exercises are hardest vs. a muscles ability to produce force. Is broken down of length of moment arm throughout the movement vs length-tension curve for muscle?

45 min 48 sec
in one of your videos you mentioned that you prefer to increase volume by a tiny bit each week as a tool for output during prepping. My question is, do you prefer to increase volume on lagging body parts or  strong body parts?
Also, is there a case that you might increase volume in offseason where food is at its highest in order to maintain body composition as well as elicit some hypertrophy?

51 min 33 sec
I ve got some questions regarding session programming.
 
1. If you want to overload the short range of the movement, where would you place the exercise, at the beginning or in the end? For example, mostly machine plate loaded pull overs load the short range of lats and they do not follow muscle’s strength curve, but the movement covers most of its contractile range.
2. In contrast, plate loaded rows commonly follow the strength profile of lats i.e lighter at the beginning, then heavier and finally lighter at short range. However, this trains lats in 50% of its contractile range.
 
My real question is that, do we have to include exercises that train the muscle in its full contractile range even if we do not get good strength profile or is it better to get as best strength profile and not full contractile range.

54 min 55 sec
I’m 21 and lift since 14, back then I’ve done morbid bulk, then extreme cut and overtraining with cortisol out of control etc etc dumb young beginner shit. I think I’ve wrecked my hormones since now and for the last 3 years, even with well designed program and diet and with commitment at doing the work, in and out the gym, I basically pack only fat even with only well deserved insulin secretion, slight calorie surplus, I deal with gyno, even while eating all the cruciferous greens the redcurrants and a really strict diet with plenty of T boosting micronutrients and staying around 13%BF , I deal with low libido, energy, shitty mood and other hormonal disturbance symptoms while getting away from all the xenoestrogen and exotoxins I know.
That’s it, how would you deal with potential : poor insulin sensitivity, excessive aromatase, poor hormonal production and hormones homeostasis etc… it could be a life changer.

59 min 50 sec
What are your thoughts on a machine preacher curl with a good profile (ie hammerstrength) vs DB/BB preacher curl for an advanced trainee?
In a perfect world would you choose one over another and why?

1 hr 4 min 20 sec
Just recently had an umbilical hernia repair.
Been advised to avoid lifting for 6 weeks, so about 5 weeks to wait from today.
Any advice on returning to training and what I should focus on first and prioritise to ensure I make a smooth transition into training again and don’t repeat injury.

1 min 50 sec
For females with breast implants, what training techniques do you think might be beneficial for hypertrophy while keeping integrity and proper placement of the implant? Hypertrophy in the sense that she has a pec/shoulder tie in as opposed to a totally neglected pec region leaving her with a visibly bony sternum, etc

7 min 32 sec
When setting up a fat loss diet do you prefer a moderate daily deficit I.e 500 kcal or dropping kcals more aggressively on rest days and keeping kcals higher i.e maintenance on training days
I’m currently training 4 days a week and am thinking a 1200 deficit on my 3 rest days with maintenance on my 4 training days will have me dropping about 1lb a week while keeping peri workout food intake high to facilitate recovery, but I’m not sure if the steep drop on rest days will prove to be counterproductive to this.

11 min
I have been training for quite a few years now, however, I took a break for the past year and been back on it for the past 6 months. I am a hardgainer and weigh in at 72 kg at 39 and 6ft. Consuming approx 6000 kcals a day using IIFYM. working out 3x a week

My issue is, I never seem to gain much mass, I always look “skinny fat”. I have tried various ways to bulk over the years with disappointment at the end of the cycle. I have tried various workout plans that have been “customised for me” and had many 1-2-1 sessions with pros to try to give me what could be missing. I have seen some gains (I used to be 7 stone and a rack of ribs) so I know my training has worked over the years, to a degree.

I have had personalised diets etc from IFBB pros and worked with various consultants to try and get to where I want to be, but they were way too strict and unrealistic for long-term management. I am not looking to become huge, it’s just to try and be bigger than I am and be more defined.

I wondered….do you have some guidance for someone like me.

14 min 20 sec
I do have a question about endomorph type diet, ‘cos I have clods of fats under my skin especially on the rear legs, bottom chest and probably all over my body, I’ve tried Chris Aceto recommendations for lower carbs diet, carbs in the morning and before training, but the problem is at night ‘cos I usually wake up 3-4times to pie and never get proper deep sleep and i feel like everything is in slow motion next day, cardio training seems doesn’t work at all and I’m running on out of energy during the day, every time when I get more carbs to refill glycogen stores the clods of fat getting too ‘cos I can feel by tweaking that its not shrinking, I know exercise is still exercise but whats your recommendations for a diet and split workout, I’m working on double days shift, one week morning shift, another late shift, have you had any experience with this type of person and can you tell what’s working to get below 10% body fat?thank you

16 min 2 sec
First, I want to thank you for the plethora of information! I have been studying fitness for years and have to say that its refreshing to say the least that a knowledgeable and very informative person as yourself can share the information in the way that you do! On that note, I have a question pertaining to strength and size imbalances. I had ACL surgery about 8 years ago and didn’t rehab like I should have. Since incorporating your workouts and activations I have noticed a huge imbalance between my left and right quad/ham. to the point that I can not fully contract my left quad (isometrically) without feeling as if I am going to hyper extend my knee. In addition, when doing your standing activations for hams, i have a hard time getting a full contraction and in doing so feel a pull in my inner thigh (possibly Gracilis). What would you suggest in regaining symmetrical strength in my quad/ham? Thank you!!

20 min 45 sec
I’ve got a question regarding hamstring training. I train at home, and have a pretty extensive gym in the garage, but what I am lacking is machines. As you’ve talked about, your favorite exercises for hamstrings are lying or seated leg curls. I’m sure I could target the hamstrings with something like a dumbbell between my feet while lying on a bench, or the obvious RDLs, but I really don’t feel like I’m targeting the hamstrings as well with these movements. Any advice on what you’d substitute for those loaded leg curls?

25 min 11 sec
New member here. I am curious on your thoughts on Maximal recoverable volume in terms of how many sets most people can do in a given week and if there is an optimal range in your opinion of sets you can do in a given week.

28 min 35 sec
I wanted to know to loss body weight and still maintain/ gain a little more muscle how many calories would you start someone at. I’m 5″4 154 and 49 years old. I train 5 days per week. Some people say around 1400 others 1800. Not really sure what to think. They have said protein around 140g some say 160 g/ fat 45g others 70g/ carbs 80g to 160 just not sure. I did ask once before about squats any benefit to doing them w/o shoes verse squat shoes? Also was thinking of coming to one of the camps are they for anyone or more for pros and trainers? Do u ever do one on one w a non competitor? I am in Florida a few times a year and would Love to have a one on one if possible! Thx

47 sec
I’m a 21 year old male still pursuing to take my physique to the next level, as I have been for about 5 years now. From material of yours and others I’ve read in the past, I’ve learned you begin to become more catabolic in cardio sessions passing a 40 minute mark (correct me if I am wrong please). My problem here is I already am a hard gainer and have to eat around 350 carbs and 3,000 calories to keep my weight up. I work at a kickboxing gym (not my expertise, changing over to PT when I get a few more certifications). And here my heart rate stays very elevated for the four hours I work, as I have to hold and demonstrate different movements the entire shift. My question here is, what supplements/methods besides BCAAs do you recommend to combat my inevitable muscle breakdown throughout my shift?

8 min 10 sec
Question about your cuff lateral raise from a mechanical standpoint. I was approached by someone at my gym who is certified blah blah also studies mobility training as well. He tried to instruct me that having the handles or cuff sit on my fingers that a spread out gives a better load and contraction on the lateral head than the initial profile I had it on. Being the nice guy I am, i appeased his request and told him my forearm was taking away at the bottom of the movement so he said to do partials the whole set. My question is, does his reason hold any merit?

11 min 45 sec
When I do front squats, my back and grip give out far before my legs do.
Can you go over some cues/ procedure to develop an improved grip?

17 min 10 sec
Could you weigh in on subcutaneous water retention in the oblique area and how it differs from (or coincides with) typical fat deposits. Possible approaches to shedding the water/fat in this area and managing future retention.

21 min 35 sec
How does a mix grip effect deadlifts? I have trouble maintaining a grip when lifting any decent weight unless I use a mix grip.

25 min 3 sec
What’s a decent exercise to strengthen a lower back? I don’t want to use a belt for things like front squats because I’d prefer to get overall stable / strong but I find that even when paying attention to my form and not pushing the weights my lower back has a rough couple of days. Any advice would be greatly appreciated.

28 min 39 sec
Deloads. Would you put these in every x amount of weeks? Or do you recommend to continue training and take a Deload when fatigue keeps your performance from improving. I am sure that quality of training (training HARD and not like a pansy) might have a lot to do with your answer. furthermore how would you go about a deload? Avoid going to failure or decrease the weight or decrease the volume or a mixture of these? Thanks Joe. Really appreciate what you do here for us.

31 min 15 sec
What is your current post training stack to calm the CNS?

34 min 12 sec
My right pec is slightly bigger than my left. How can I correct this? Simple hit more reps on the left? Only hit the left? Shit talk the right pec and make it lose motivation to grow? I’m really struggling here.

Start
For somebody trying to get out of ATP (Anterior pelvic tilt) is there anything in particular I should avoid exercise wise?
I am aware that stretching hamstrings is detrimental but would RDL’s, SDL’s etc be detrimental also when the idea is to stretch the hamstring?

7 min 30 sec
What brand of cereal do you eat? It’s hard to find rice based cereals void of wheat products in good ol’ Canada

9 min 10 sec
Can your body fat % be too low to build muscle? Is there a magic number, body fat percent-wise, that you would normally start a prep around?

13 min 38 sec
What are your thoughts about steroid use with female competitors in the bodybuilding world? I have just started competing last year and I’m in the women’s physique division and I am a natural athlete. I’ve been watching videos during cardio by other competitors and have noticed a few are actually beginning to be honest about their use while others still hide it.

25 min 6 sec
Does sugar content of cereal post-workout matter ? (for general health) or does it not have as much of a detrimental effect since your body needs the fast carbs? For example; would you advise corn flakes or frosted flakes – the main difference being sugar.

30 min 8 sec
I broke my left knee two times 3 years ago, now i’m training heavy again for 1.5 years but my left quad is still smaller than the other one (a lot)

Do you have any tips to fix this imbalance ? For quads i’m doing banded hack squats and banded leg press (zero pain), leg extension and lunges are out because they are painful (i can do some unilateral bfr style with the leg extension because of the light load/pressure on the knee)

Is glycogen necessary, or preferred, for HIT cardio, such as sprints or wingate. The intended goals here are cardiovascular improvement and fat loss.
Frequency/week? (During off season, during pre p)

just curious what you would say to a 47 year old woman who has been bodybuilding and competing at a national level for 10 years who is starting to notice some declines in strength? Still training 6x per week, harder than most. It is so frustrating and I know the question is pretty vague (i realize it could be a thousand different things) Also a harder than normal struggle to keep off weight and to lose weight. I am not grossly overweight now i just am hanging onto about 6 or 7 vanity pounds. maybe from your fantastic brain top 2 or three things to focus on?

I just subscribed not long ago and I have to say I love you principles and the way you train and teach. I am a 49 year old woman who works out 4-5 days a week but have notice it not as easy to loss weight as it was in my 30s even early 40s. My abs have been a big problem area for me and not sure if that has something to do with hormones or gut. I do have some gut issues and I had my gallbladder removed a few years back and since joining I hear you talk about gut health. Which supplements do you think would be good for someone with gut issues and help getting back on track? Also, I don’t do well with protein powders they seem to go right through me so I was wondering what I could or should take right after I train?

I’ve got a question about HIIT cardio and when is best to do, after workouts or as complete different sessions? Is first thing in the morning a good option? I’ve been told that HIIT cardio first thing in the morning fasted is not good or is that just bullshit.

In a previous Q&A you were discussing nutrition and said something along the lines of, “if a person comes to you wanting to bulk but they are 14% body fat, you’re not gonna let them bulk.” So my question is what is the body fat “window” you are trying to maintain with bulking and cutting and why?

I’ve seen you never advocate training in the short position anymore other than in activations? Only in the “middle” and lengthened ranges (maybe except for leg extensions). Why is this?

What are your views on post contest into a bulk? Reverse Dieting? Could you elaborate?

How do you “fix” winged scapula?