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Introduction
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I want to ask you about performance drops. I Think i have big drop after first working set to the next working set and very often i cant do 8-10 reps even when i drop the weight a lot. When i cant hit the rep range 8-10 i tend to do one more working set to get on this rep range but very often i feel i have enough after two sets. Should i drop the weight even more to get 8-10 reps and stick with the 2 sets or add one more set a get for exmaple 6 reps, then 8, then 10.
This is for example ma last lats training:
Activations, warm up sets (exercise machine ROW with one hand) with 2×55% load around 5 reps, 1×75% around 3 reps, 1x 100% load for 2 reps. Then :
1. Working set / 100% load for 6 reps
2. Working set / 75% from previous weight but i can do again just 6 reps and no more with same execution
3. Working set / 55% from 1.working set weight and i do maybe 7 reps
( 3 minutes between sets, trying to hit failure every set, feel everything good, 10 years lifting, execution 9.5/10 )
It happen to me even when i am on calories deficit or surplus. It is happening pretty much on every bodypart especial on my main movement like row, heck squats, preacher biceps dumbbell press …
Sometimes i have hard times to go over 12 reps even with very light weight. Very long time i trained around 5 to 8 reps. Can that be a problem to adapt to few more reps?
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Share your insight for overall delt development (frequency, load and volume for each head of delts). Thanks!
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Chest is a priority body part for me.
My current split has me hitting chest twice a week and I’m subscribing to two exercises per session, two working sets with as many warm-ups as needed. My question is, with really only 4 chest exercises per week, would you even bother to have one of those movements be a fly variation? Should I just stick with pressing movements or should I be programming flys in as well? Do you think flys have a place for someone who would consider chest as a weaker body part? Thanks!
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I am planning to go for upper body – lower body – upper body – lower body – off – repeate split for at least 4 weeks (max 6 weeks).
1. My weak body part is chest and back, so how many exercises per session I have to include for these two body parts?
2. Any recommendations on recovery for such split.
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Hey Joe question about fat loss and optimizing my workout. So I workout 5 days a week a lot of heavy lifts. My plan is to do a circuit with prowler sprints teamed with a big compound lift as well as farmer carries for 10-15 minutes. If this is a smart plan to burn more calories how would I best adjust my 5 one hour workouts a week to integrate this? Any other comments you have on torching body fat and maintaining as much muscle as possible please I’m all ears.
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Sorry for the dumb question! What’s the key differences between muscle building and fat loss exercises / workouts?
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How would you suggest progression of load/efforts? Is increasing weight considered under progression or there are other factors/ tools that can be used for progression? Thanks
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I’m having issues with my left glute in that I just can’t get it to fire. There’s no amount of mind muscle connection that will work, it just won’t activate. (Right glute fires great). Any thoughts on what could be impeding this glute from firing properly? I spend most of the day sat down so I can get pretty tight hips but not really sure of any unfookers for this kind of thing!…. I’m also getting a hip impingement in that same side so wondering if this inactive glute could be the culprit?
Thanks!
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I got a question about puffed rice cakes. It has same macros like normal natural rice. I wanna know if is cause more inflammation than normal cooked rice because it is processed food.
For me it is much easier to eat rice cakes, or similar products. Sometimes also taste better for me but i am worrying about quality. I eat them sometimes and never spot any bad impact on my digestion.
When i am working are much practical to eat rice cakes during the day. Post workout i am able to eat cooked rice with meat.
I want to know if there is better option than rice cakes are and how big is the difference between rice cakes and cooked rice.
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What’s your opinion about intense minicut (lose of 1.5% in week)? How would you suggest doing this?
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Why do you say caffeine, or too much of it can have a negative impact on gaining muscle?
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What’s up Joe, I recently watched one of your leg training videos, I think it may have actually been a video on the best quad development and it may have been on YouTube but I had a question about rest pause sets.
How should I approach the rest pause training, should I do like three sets of squats pyramiding up in weight and then on 4 do rest pause sets w q heavier weight or lower the weight and go for reps per set?
Or would it be best to do 1-2 warm ups and then 1 all out set of rest pause ?
Finally how many weeks could I continue to do rest pause for squats or any other movement?
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I have a progression question – in your HWOD document you mention picking movements that you actually feel. If you get someone on a shit end of a spectrum of internal focus, how would you progress from only feeling 1 exercise to multiple angles/exercises.
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I want to ask, ‘Which one is better for fat loss, metabolic training with substantial amount of carbs or low volume training with keto kind of (high fat) diet?
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My 2nd question is, ‘Why I always feel fly movement better for my chest than pressing movement? Today, I felt cable fly with 15 kg weight better than incline Db press with 35 kg weight (pause at bottom).
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What are you thoughts on RDLs, 45’ Hip/Back extensions or Leg Press (feet high/wide) for Hamstrings (in addition to curls).
I tend to ‘feel’ my Hams best on the leg press, but I’m not sure this has the same effect as the other options?
Would you personally preference one over the other?
Would there be any mechanical difference between individuals that would bias one over the others?
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My question about rest period between sets, is rest taken between sets a good representative for muscle Hypertrophy, as per the NSCA guidelines they say rest periods also have a certain impact on it, your thoughts and experiences
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How many working sets while cutting phase do you suggest, if during offseason the number of working sets for biceps was 9 ?
