– Whats different from last year? Do you need to change? Or continue habits of progress?
– What actions need to change to see a change in your physique?
– Set your timeframe first – this is key for adherence (a month, a prep, a lifetime)
– Align these with your “why” (consider time, and impact on other “why” priorities – personal stuff, professional stuff)
– define all your relationships
– Yourself?
– Your family?
– Your friends?
– Spiritual?
– Coworkers, clients/customers?
– The rest of the world?
There is no balance only priorities and precise scheduling.
– Cheesy but true, time is your most valuable resource. So your the proper use of it should be your number 1 priority. This is why a schedule is key. And how it is pivotal to freedom – or helps you understand the “lie of freedom”.
– Amount should align with your “why” first and foremost
– Place of QUALITY work should align with “why” first
– All your actions should stem back to something. Really the driving “force” of your life. (Or forces, but write/realize in order of priority)
– This is the ONLY way adherence will happen.
– This is also the beginning for the creation of your schedule. ALWAYS make sure your actions align with your “big why”. And if they don’t (or don’t for a period) make sure you’re good with why.
– WRITE THESE THINGS DOWN
– Will your why be the same 5, 10, 50 years from now? Why/why not? How will you change and ideally evolve?
A1 floor swiss bar extension – 10-15 reps
A2 floor swiss bar throat extension – 10-15 reps
A3 rope overhead extension – 10-15 reps
Repeat for rounds
A4 high supinating cable curls – 10-15 reps
A5 incline pronating curls – 10-15 reps
A6 iso stretch – 30 seconds
Repeat for 2-3 rounds, 45 seconds rest between rounds
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hello, if you stop progressing on a particular excercise should you continue to hammer thru it to see if you can progress or is it to change excercise??
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I was wondering what your opinion is on minimum effective volume, maximum recoverable volume, and reps in reserve. Seems there a lot of people in the industry who promote progressing the volume of working sets to your maximum recoverability over the course of a few weeks and leaving reps in the tank, vs HIT style training and training to failure also arguing that failure you will pretty much never recover from. I know where you guys stand with HIT style training, but what is your opinion on pushing volume as a form of progression? When, If ever, do you feel this type of training for hypertrophy May be appropriate?
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what are your views and experience with programming and periodizing stimuli hypertrophy/metabolic/
Prep/Activations
A1 lat pull down – 2 sets*, 6-12 reps, 2-3 minutes rest before working sets
A2* upright cable pullover – 10 reps
A3* lean forward cable pullover 10 reps**
*only one round through after last back off set
**one drop set
B1 tbar row – 2 sets*, 6-12 reps, 2-3 minutes rest before working sets
*Double drop on last back off set
C1 banded rack deadlifts- 5-8 reps
C2 low back extensions- 10-20 reps*
1 round through, 2-3 minutes rest before working sets
*drop set on low back extensions
D1 machine preacher curls – 8-10 reps
D2 incline cable curls – 8-10 reps
2 rounds* through, 1-2 minutes rest before working sets
*drop sets on both
***all sets listed are working sets. Always take as many warmup sets as needed.
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I am looking more and more into doing more intensity rather than volume (more frequency and fewer exercises/sets). A question regarding that, how would you approach training the muscles in different angles?
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Whenever I do any pressing movements I feel as if my triceps take over. Any tips?
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Hey Joe / Bryce. looking for some advice here. We talked about at Warhouse how I’m a trainer, and I work with one trainer who in particular and to put it nice, is extremely bad at his job. A lot of the stuff he does makes zero sense, his clients have very bad form, he has the squat on BOSU balls when they can’t do a proper BW squat, the volume is always 3-4 x 10-15, but he’s a very nice guy. How would you go about addressing this with him because he’s honestly putting his clients at risk with the form and exercise selection he’s choosing.
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Hi Joe, as a shift worker I know that sleep is going to be key. In terms of nutrition as well would you recommend low carb on days after a poor sleep as we cant utilise carbs as well? Maybe if you could do a typical Joe response on the Q&A for best tips to optimise growth and fat loss around shift work. Thanks!
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Maybe this is a good place to put this but idk. If this seams sketchy just ignore or delete this topic.
So I’ve been trying to find a good training partner for quite some now and what a good way to find it than here since we probably “agree” on most things training. Let me know what you guys think
Activations/warmup
A1 barbell rack military – 2 sets, 5-10 reps, 3 minutes rest before working sets
B1 lying cuff lateral raise – 2 sets*, 8-25+ reps*, 2 minutes rest before working sets
*first working sets has one drop, second working set has two drops, to hit rep total (both to failure)
C1 reverse pec dec – 2 sets*, 6-12 reps*, 90 seconds rest before working sets
*second working set, drop set
D1 incline bench rope high pull – 15 reps
D2 incline bench rope rear delt face pull – 15 reps
D3 (drop) incline bench rope high pull – 15 reps
D4 (drop) incline bench rope rear delt face pull – 15 reps
D5 incline bench rope stupid press – 15 reps
E1 Chest supported tbar row – 2 sets, 6-10 reps, 2-3 minutes rest before working sets
OR
E1 seated leg curls – 2 sets, 6-10 reps, 2-3 minutes rest before working sets
