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Introduction

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I am new here just a bit confused about which program should I start and how to chose the right one for me? is there like a history saved of the workouts to chose from or I can only follow the program builder or ask for a new one? How do you guys start? Please guide me a little, thank you!

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I am still pretty new to the accomodating resistance model could you state the main benefits and their explanation?

In my ignorant way of thinking increasing the resistance at muscle length which are generally weaker (short and long) seems counterintuitive because it could potentially limit the output at the optimal length.

In a perfect world would the perfect exercise be the heaviest at the point of maximal force production? Or should the perfect exercise not change its resistance curve throughout the movement?

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First of all thank you so much for all the great content you consistently put out
I’ve taken a lot of your advice board with my training and within the last few months I think I have been able to take my execution and intensity to a solid spot for all of my choice exercises and body parts

So currently I have been doing 2-3 exercise per body part 2-3 times a “week” (9 day split) for 2 working sets a piece, with some extended sets where I see appropriate

I’ve progressed very nicely, taking my working loads past previous bests but with much better execution this time and have consequently seen better results in my physique

So at this point, do you think using volume in terms of total hard set count would be a viable tool for another variable to push overload?

For example across a 6 week “blast”
Week 1 10 sets
Add 1-2 sets each week if still recovering
Week 6 20 sets

Recovery phase & repeat

I don’t really like going over 3 sets on the same exercise so volume would be spread over 4-5 exercises for 1-2 sets

Still balls out intensity, best execution as possible and aiming to push working set loads up, but utilising volume as another tool to create an overload stimulus

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on your programming I understand working to a top set then having “back off sets”, but if it were programmed like 5 x 8 – 10, do you have clients (or yourself) maintain the same load throughout all working sets?

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Drop sets/special techniques impact on sleep & recovery: I feel that whenever doing drop sets/rest-pauses or other special techniques it has a huge impact on my sleep and recovery. In the next morning I feel groggy and it doesn’t feel better until late afternoon (and at least three meals). I would like to use your programs, train HIT style with as few sets as possible and still get an adequate stimulus for muscle growth. Some kind of special techniques seem to be an important part of your programming.

Do you get this asked a lot and how have you usually solved this? Have already put a big emphasis on post workout meal (lots of carbs etc), proper nervous system stimuli and so on. Big question for me to solve!

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You posted on IG that you’ve been doing ~20g/day citrulline as an experiment. How has that been going, and is that 20g of pure l-citrulline, 20g of citrulline malate, or enough citrulline malate to equate 20g of citrulline? Also, how have you been spacing that citrulline throughout the day.

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I hear you talk a lot about certain carbs intra make you sh*t your brains out… found the same issue with myself… does this diarrhea post w.o cause a decrease in the nutrient uptake from your intra shake? i.e are the eaa, electrolytes, etc mixed with the carbs going to be not absorbed?

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Hey joe, was wondering if you could go in depth on your opinion of “periodization” or load undulation, as it refers to bodybuilding/ and or general weight loss. Not sure if you will cover this in trainers corner, but asking for not only my own endeavors, but as a coach looking to provide the best results to clients. Thanks joe.

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Can you take to many supps for inflammation? i.e Curcumin in the AM & fish oil before bed, when training mid day… is this counter productive to Hypertrophy?

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So just read your bulk diet here on the site where you recommend 6g of Vitamin C under the ”Daily/health”. Could you explain what the reasoning of 6g of Vitamin C per day is? From what I have heard that would be excessive, because of the risk of Vitamin C inhibiting muscle growth. Through interfering with cellular signaling after exercise such as MAPKs. And therefor healthy individuals who exercise for strength and muscle growth should avoid high dosages of Vitamin C or other antioxidants, especially around training (1-3 hours pre and post). If this is true regarding potentially interfering with growth and strength, would this not occur if spaced away from training lets say 3 hours pre and post?

Just wondered if you could shed som light upon this subject, something that I have been thinking about. Seeing different opinions on this, thanks!!

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Joe thanks for everything you do. I’m sorry if you’ve already answered this before, but can you please recommend good accommodating resistance bands to use on a smith machine and is there a good video in particular where you show how to set them up? Thanks.

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When rowing for upper back thickness (i.e. chest supported row, t bar row, etc.), do you initiate the movement by retracting and depressing the scapula and then performing the row? Or, do you focus on opening and closing the shoulder blades throughout the whole movement?

There seems to be a lot of confusion out there with a lot of ”trainers” saying you should stabilize the scapula before any rowing movement. Thanks.

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Any suggestions how to train the wrist-ROM? I noticed that my left hand does not supinate as far as and easy as the right one.

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My question today is about asymmetry due to structural issues/variances vs motor control/neural issues. I had to have a posterior labral reconstruction of my left shoulder and despite rehab I am missing approx 15-20 degrees of external rotation while in ABduction at the shoulder. I am noticing growth and soreness differences from side to side since starting the program builder. My left side (side that was operated on) tends to fatigue quicker but remains sore for a longer period of time than the right. Also, when I do get sore, my pecs are sore in different places, left side more to the main belly of the pec, while on the rt more clavicular. In your opinion is this secondary to my missing rotation or more neural in that I can’t seem to access those fibers? Now for my legs, again, no injury involved here, but my left is growing faster than my right. While I “feel” that both legs are working the same, again, left side is sore for a longer period of time and tends to grow faster. So again in your opinion, would this be more of a neural thing than a mechanical and do you think it can be fixed?

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my gym does not have any Hack squat machine. Any thoughts on the Smith machine feet in front?

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Do you have a preference between a 45 degree linear leg press and a pendulum style leg press? if so, why?

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what are your thoughts on physical contact with the working muscle during a set? Eg. Putting your fingers on your client’s medial delts during a lateral raise. Do you think think that providing this sensation aids in their ability to recruit (and potentially isolate) the muscle?

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Joe, question on incline curls with dumbbells. I like to drop the seat back one, maybe two notches, so just a slight incline. My form is as so, retracted and depressed scapula, triceps pushed into my sides, and forearms are pointing outwards at maybe around 45 degrees. I am able to get a strong contraction and feeling this way and it feels comfortable. Is this alignment OK or should I aim to keep my forearms and elbow pit pointed straight forward? In that position of shoulder internal rotation, it just doesn’t feel as good to me.