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I’m probably 16% body fat at 184 lbs( 84kg)
I’ve been training more consistently but my diet a little inconsistent. Last year I cut to 10% and found myself too small at 77 kg. What would your advice be to someone like me who has no intention to compete. Cut down and try to build staying relatively lean or control calories with adequate protein intake expecting yourself to lean out as you build muscle?

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Thoughts on the Maximum Advantage Grips (MAG) for back training? Recently got the opportunity to try one of their grips and the contractions were simply on point. My current gym has the usual handles and attachments, however, they don’t come close at all in “feel” during contractions.

Would getting better contact and feel with the muscles involved using a certain grip in an e.g. lat-targetted row make a substantial difference in output as opposed to using conventional cable attachments with 25% less muscle “feel”?

Not sure if I can justify the price…

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What’s your opinion on squatting with weightlifting shoes instead of going barefoot, or wearing flat shoes, and using a wedge?

Btw, what angle would you recommend for the wedge?

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Few weeks ago I had My first contest. I was really shredded but missed the mass. Sow I would like to bulk clean for the next 3 months and build some mass on my upper body. What do you advise me with my diet? More than 10% mass that the app said or just doing what there is written? I put my contest pictures in the app as well. Let me know what you think. Dec will be the next contest.

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I’ve been working pretty hard to gain weight for the last 6 months. doing well and gaining a lot of muscle (up about 30lbs). My lower chest has always been an easy muscle for me to grow, but for some reason my upper chest is still lagging. I’m also not getting the tight gap between the right and left. Any suggestions?

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Is there a glitch in the 6 week program builder? No matter what variables I choose it gives me push/pull/legs/weak body part split. This would be fine except there seems to be a pretty limited number of options categorized for the push & pull days so I end up constantly repeating the same workouts and never doing a lot of the ones you’ve posted, both older and new.

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My question is about exercise order. I always “feel” my second exercise a lot more than my first. By feel I mean harder/deeper contractions, more mind muscle connection, etc.. This is especially true of my push and pull days, even when incorporating activations and plenty of warmup sets. With that, should I put an exercise I’m trying to emphasize second in my workout? For example, I want to improve my upper chest, should I do an incline movement after I an exercise of flat or decline?
On paper it makes more sense to put your priority movement first but anecdotally I’m curious if the opposite is true for me.

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I wanna know your thoughts about using a belt when performing squats and deadlift. Can it help with bracing? Thank you

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I developed muscle imbalances due to injuries and poor lifting technique while doing CrossFit (heavily based on compound exercises when I started with practically no unilateral accessory work) which has resulted in the muscles on my left side being slightly larger and stronger than the muscles on my right side. For example my left arm is 15″ and my right arm is 14 3/4″ but I have noticed the size difference in my chest and legs as well.

What would you recommend to fix the size difference

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if quicker results weren’t your priority, could you just only bulking and then recomping back to a lower body fat % (repeat) – no cutting.
And if so how would you best apply this?

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What would you suggest for Powerlifters to get the most out of this site? Would you still advise to go to the gym as frequent as possible (of course with much lower volume), would you suggest any metabolic work at the end at all? Less than 10 sets a day? Would you suggest to keep doing a push pull legs or maybe a upper lower split? Anything specific for squat bench or deadlift? Anything would be a great help, thanks.

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is there a video of how to set up the foam roller fly exercise and what kind of foam roller do you use?

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my Weakest muscle group is chest. I’ve got monkey arms so I feel like it’s hard to actually target that muscle. I feel my triceps doing most of the work on chest day. Any way I can better target my pecs?

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Have implemented many new techniques. Curious as to your views on timing and type of cardio you feel is best…after lifting, own day, steady state, HIIT, etc. Thanks and Metal On! Rich

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Could you please touch on differences between AMPK lactic, oxidative stress and systemic metabolic stimuli and how you would apply them individually within your training

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I saw your video about what sups do you take and my question is: for post-training sups (glycine, taurine, L-theanine, magnesium) can I take them with a meal ex: protein shake and cereals or would it impact the absorption? I also want to thank you for all the content you put on there, it is helping me a lot with my clients.