A1 activations
B1 seated leg curls – 5 sets, 5 reps, 2 minutes rest between rounds
C1 single leg lying leg curls – 5 sets, 5 reps, 2 minutes rest between rounds
D1 pendulum/banded hack squat – 5 sets, 5 reps, 2 minutes rest between rounds
E1 walking lunges – 3 sets, 24 steps, 2 minutes rest between sets

*** for bodyparts where execution is not optimal, or when switching into a Hypertrophy phase or
coming off of a break keep loads at 90% of what you could handle. Keep reps perfect and
potentially short of failure. Keep execution intentionally slower really emphasizing control in
direction changes or transitions.


I train first thing in the morning about 75mins-90mins after waking. What would be an ideal pre workout meal to fit into this period??

I am looking for some thoughts on keto dieting for competition prep!! Any opinions positively or negatively on it are appreciated!!

Are there benefits to cupping coupled with deep tissue massage? If so, what? I have read all sorts of theories about it and also different techniques on how it should be performed. Or would just getting deep tissue and spending more time with that be more bang for your buck?

I’ve been following a lot of your training principles since subscribing I have cerebral palsy that effects my left side mostly. I really have to concentrate on that left side when training. Would you ever recommend doing additional sets for one side of the body or do more activation work pre training. Thanks Joe! I would of posted this in the forum just seems a bit quiet on there.

Thoughts on decline bench press?

How often do you change your training split?

Thoughts on intermittent fasting.


  1. What is the biggest mistake you’ve made, or biggest regret you have as a coach?
  2. What’s the biggest challenge you find of being a coach? Specifically working with a large
    online/distance clientele
  3. What are some of the best ways you’ve found to improve client adherence?
  4. What advice do you for someone looking to make a career out of coaching? Specifically
    online/distance coaching?
  5. What is the thing you love the most about coaching?
  6. Who or what has shaped your training philosophy the most?
  7. What is the best way to keep client motivated during a long offseason. I.e 2 years or
    more
  8. What is the turning point that makes a good athlete a great athlete
  9. Do you think new classes have taken away from the depth of bodybuilding
  10. Who are the hardest working guys you’ve ever trained with? Who’s the hardest?

Just for John:

  • Marvel or DC? All time favorite comic book character?
  • Most recent book you’ve read?
  • Number 1 must read book recommendation?
  • Hardest part about transitioning from the corporate world to bodybuilding world? Were there times you thought you’d made a mistake? What kept you going?
  • Most important supplements you take now, that you didn’t take 10 years ago?

  1. What is the biggest mistake you’ve made, or regret you have in your time competing?
  2. If you could go back in time and give yourself some advice when you were just starting,
    specific to 1) training 2) nutrition 3) recovery, what would it be?
  3. What advice would you give to people thinking about competing for the first time?
  4. What’s the biggest change you’ve made to your training in the past 5 years?
  5. Same question for nutrition
  6. What’s the thing you love the most about competing?
  7. What’s the thing you like the least about it?
  8. Looking back over all your time spent in the gym, what’s the one thing you wish you had
    done more of?

A1 activations

B1 seated leg curls – 2 sets, 5-8 reps, 2 minutes between top sets

C1 hack squats (preferably with bands) – 2 sets, 8-12 reps, 3 minutes rest between top sets

D1 pendulum squats (could sub leg press or leg-X) – 2 sets, 8-12 reps, 3 minutes rest between
top sets

E1 Adductor machine – 2 sets, 8-12 reps, 2 minutes rest between top sets

**** all sets listed are working sets. Take as many warm up sets as needed.


A1 push/chest activations
***as much as needed

B1 low incline reverse band barbell chest press – 2 sets, 5-10 reps, 3 minutes rest before top
sets

C1 – Flat machine press – 2 sets, 5-10 reps, 3 minutes rest before top sets

D1 – lying cuff laterals – 3 sets, 6-15 reps, 2 minutes rest before top sets

E1 – positional triceps isometrics – 2 sets of 10-15 second ramp up holds
OR
cable cross tri X
OR
single arm DB tri X

****all sets listed are working sets. Take as many warm-up sets as needed


A1 activations

B1 options:
DB single arm preacher curls
Single arm machine preacher curls
Single arm cable preacher curls

C1 options
Seated “incline” cable curls
Standing “incline” cable curls
Incline DB curls

D1 options
Single arm DB preacher hammer curls
Single arm DB hammer curls

****all exercises, 2 sets, 6-12 reps, 90 seconds rest between sets

BFR – 30, 15, 15, 15 reps, 30 seconds between sets
***stretch and hold on last rep
****after last rep, stretch and hold with pronated grip on unmoving object
***take biceps actively through full contractile range


“How do you create balance side to side? Meaning if you have an arm or a leg or anybody part bigger on one side than the other.”

“How does training change pre-contest and or off-season?”

“When is the best time to take a probiotic?”

“What are your thoughts on intermittent fasting?”

“How do I know if I’m working hard enough? I’ve been following a program that focuses on stretching and feeling the muscle and as a result lifting later. But I don’t want to be wasting my time. What are your thoughts?”

“I’m currently on a push pull legs rest repeat split training my triceps with four sets after push and biceps with four sets after pull. All my lifts are progressing including arms but I feel like my arms are lagging and everything else is progressing much faster. Thoughts on what I should do to keep my arms growing and keep my physique balanced?”


“I’m not having much muscle soreness after training days. Am I doing something wrong? Do I need to add more volume? I feel very drained after the workouts. But I’m not sure if I’m doing it right.”

“Can you provide some cues for contracting back when training chest?”

“Can you please provide a couple examples of an eight day split?”

“I have a hard time gaining weight and have a hard time getting all my food in and many of my meals cost me to painfully bloat. Any advice?”

“What are your thoughts on SARMs in general?”

“I’m having a hard time getting all my carbs and, I like back loading them after my training but have a hard time getting in the amount I need with just a few meals. Any advice?”


“Opportunity is missed by most people because it’s dressed in overalls and looks like work.” Thomas Jefferson

Show up (just be there ALL THE TIME). I have never seen a part time trainer become successful

Be professional
– on time
– in uniform (nicer than required)
– polite
– friendly
– outgoing/likable (learn to smile ALL THE TIME)
– PRESENT during the session, engaged

Look the part

Be unemotional

“DONT COMPLAIN, NOT EVER, NOT EVEN TO YOURSELF” – make your peace with your current situation, or just move on

Don’t be a bitch – find your nutsack, make shit happen

Show up again – to continuing education- budget, save money, prepare, prioritize


A1 activations

B1 flat barbell bench press – 2 sets, 5-10 reps, 2 minutes before/between working sets

C1 Incline Swiss bar, close-grip reverse band press – 2 sets, 5-10 reps, 2 minutes
before/between working sets

D1 Foam roller cable fly – 2 sets, 10-12 reps, 1 minute before/between working sets
****drop set off of both working sets

E1 lying cuff lateral raises – 2 sets, 10-15 reps, 1 minute before/between working sets
****drop set off of both working sets

F1 cable cross triceps extensions – 2 sets, 10-15 reps, 1 minute before/between working sets

G1 dips – 3 sets, AMRAP every set, 1 minutes rest between sets

*** all sets listed are working sets. Take as many warm-up sets as needed


A1 activations

B1 deadlifts – 1 sets, 3-5 reps, 3 minutes rest before top set

C1 seated leg curls – 4-8 reps
C2 front squats – 3-5 reps
1 set, 3 minutes rest before top sets

D1 front squats – 3 sets, 15-20 reps, 2 minutes rest between sets

F1 banded barbell RDLs – 1 sets, 6-10 reps, 3 minutes rest before top set

***All sets listed are working sets. Take as many warm-up sets as needed.


Concepts

  • Less is more, less volume, less exercises
  • Use only the best exercises for you
  • Do something EVERY workout to get your brain off the external and on the internal
  • Change your split
  • Truly prioritize week body parts, AND just/if not more important, deprioritize “strong” body parts
  • Recover better
  • Sleep more
  • Maximize off days
  • Eliminate food that causes you problems
  • Decrease stimulant intake
  • Improve, prep and never miss your pre and post workout meals
  • Increase greens intake

WATCH PART 2 HERE


A1 activations
***as many reps and sets as needed

B1 deadlifts – 1 set, 5-8 reps, 3 minutes rest before top set

C1 chest supported rows – 3 sets, 8-12 reps, 2 minutes between sets

D1 seated DB shrugs – 3 sets, 10 reps (5 second hold at the top of the concentric), 1 minute rest between sets

E1 trap bar farmers walk (DBs are fine if you don’t have a trap bar) – 3 rounds, 2 minutes between rounds
***sets listed are working sets. Take as many warm up sets as needed


A1 multi-direction ankle and rooting (card/coin/band under ball of foot)

B1 TVA contractions

C1 overhead core bracing

D1 banded rec fem extensions

E1 banded bridges (with bracing)

F1 banded frog thruster bridges

G1 VMO step ups

H1 front foot elevated split squat

I1 top half leg extensions

***every exercise 3-6 reps, 3-5 second holds, looking for “quality” contractions. Every exercise
for 1-3 sets, depending on current training spot.

Then proceed based on current situation:

If fkd​-
BFR quads wrapped at a 7/10 use knee wraps if no BRF straps (leg X or BW squats) – 30, 15, 15, 15 reps, 30 seconds rest between sets (LIGHT, non-taxing load)

If in between-
Whatever ONE quad movement you can tolerate completely pain free (may just be in a specific ROM). Then build ONE, working set, and/or ONE exercise up per session. If you’re recovering.

If smash-ready (if above is just activation)-
Smash away


A1 seated (belt) leg curls – 3 sets, 8-12 reps, 3 minutes rest between working sets

B1 heel elevated safety bar squats – 3 sets, 6-8 reps, 3 minutes rest between working sets

C1 leg extensions – 1 sets***, 20+ total reps, 3 minutes rest before working set
***triple drop, 2-3 forced reps each, partials to finish

D1 banded leg press – 1 sets, 8-12 reps, 3 minutes rest before top set

****Every set listed is a WORKING set. Always take as many warm up sets as needed.


A1 activations

B1 incline barbell press – 2 sets, 5-8 reps, 3 minutes rest between working sets

C1 incline hammer strength – 2 sets, 5-8 reps, 3 minutes rest between working sets

D1 roller smith floor press – 10 reps
D2 smith floor press – 6-10 reps
D3 decline cable fly (between cables) – 10-12 reps
D4 defiance cable fly (step forward) – 10-12 reps
4 sets, 90 seconds between sets

***All sets listed are WORKING sets. Take as many sets as needed to warm up.


A1 shoulder girdle/front delt activation
****as many sets/reps as needed

B1 DB military press – 2 sets, 8-10 reps, 2 minutes rest between top sets

C1 lying cable cuff laterals – 2 sets, 8-10 reps, 2 minutes rest between top sets

D1 prone rear delt DB raises (top half) – 10-12 reps***
D2 prone rear delt DB raises (bottom half) 10-12 reps
2 sets, 2 minutes rest between top sets
***drop set (to another 8-10 reps)

E1 machine shoulder press – 10-15 reps
E2 band cuban rotation- 10 reps
E3 band face pull – 10 reps
E4 band rear delt – 10 reps
3 sets, 30 seconds rest between sets

****all sets listed are WORKING. As many warmup sets as needed


A1 high cable activation
***as many reps/sets as needed

B1 single arm DB preacher – 6-8 reps
B2 single arm cuff cable press down – 8-10 reps
2 sets, 2 minutes rest between working sets

C1 Swiss bar preacher – 8-10 reps
C2 Swiss bar incline press/extension – 8-10 reps
3 sets, 45 seconds between sets

D1 “incline” cable curls – 12-15 reps
D2 cable cross triceps extension – 12-15 reps
2 set, 30 seconds between sets

****all sets listed are WORKING sets. Take as many warm up sets as needed.


“How to align shoulders properly for pressing and flyes, and what to do when/if they start flaring up.”

“I am wanting to build a daily health regiment like the one here. Is it best to buy each compound like you have here. or go with a health pack like redcon1s medpak and test booster.”

“How do you know when you need a rest day versus being just overly tired/lethargic?”

“Would it be wise to omit overhead pressing exercises if your front delts are far more developed than your mid and rear delts?”

“your warm ups sometimes seem heavy enough to be a working set, why is it you dont count them as working?”

“Could you talk about Strength Training (sets with max intensity with long rest) VS Metabolic “Hypertrophy” Training (like trisets with short rest)?
Is Metabolic Training essential and do you suggest to keep it all year or to keep it more during cutting phase?”


A1 2-two activation
***as many sets/reps as needed

B1 single arm step-back row – 2 sets, 6-10 reps, 2 minutes rest before top sets

C1 single arm pull down – 2 sets, 6-10 reps, 2 minutes rest before top sets

D1 chest supported row – 2 sets, 6-10 reps, 2 minutes rest before top sets

*****All sets listed are WORKING. Take as many warm ups as needed.


A1 scap/bis/tris activations
***as many reps as needed

B1 single-arm preacher – 8-12 reps
B2 cable cross tri-ex – 8-12 reps
1 set, 90 seconds rest before top set

C1 seated cable “incline” curls – 8-12 reps
C2 seated overhead cable cross tri-ex – 8-12 reps
1 set, 90 seconds rest before top set

BFR (occlusion) superset 30, 30 – 30 sec rest – 15, 15

****all sets listed are WORKING. Always take as many sets as needed to warm up.


What’s the point of reverse bands, vs bands from the bottom?

When trying to keep training frequency high, what are the pros/cons or considerations when pairing body parts? (Frequency vs adequate stimulus)

Why do I almost never do flat barbell or dumbbell presses?

When is the best time to take products or supplements that clear blood sugar? (glucose disposal agents) Why do I generally not take them pre-training?

How many times do you typically repeat a particular workout before you are no longer significantly progressing?

Best type of carb for INTRA and POST training?


A1 shoulder girdle and pec activations
***as many reps as needed

B1 Incline DB chest press – 2 sets, 5-8 reps, 3 minutes before/between working sets

C1 hammer strength chest press – 2 sets, 6-10 reps, 3 minutes before/between working sets

D1 cable fly – 10-12 reps
D2 “bottom out” cable push-ups – 5-10 reps***
D3 cable chest press – 5-10 reps***
3 sets, 60 seconds rest between sets

***including partial reps

****ideally don’t take handles off handle between exercises

E1 lying cuff lateral raises – 3 sets, 8-15 reps, 2 minutes before/between working sets

F1 seat “Y” delt raises – 10-15 reps***
F2 sanding cable side laterals – 10-15 reps***
3 sets, 30 seconds rest between sets

***including partial reps

*****Sets listed are WORKING sets. Use as many warmup sets as needed.