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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

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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.

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

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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?

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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.

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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.

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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.

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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?

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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?

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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?

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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?

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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.

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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.

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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?

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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.