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what are your thoughts on using the slingshot (bench band accessory. It wraps around your arms and stretches across the chest on the eccentric, completely slack at lockout) to provide accomodating resistance for close grip presses and dips? Or even tight elbow sleeves?

I fell like it could be a lot easier to set up if you don’t have access to chains?

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Your training programme on the programme builder (<2years training) is a push/pull/lower split, however, some others in the industry, like Jordan Peters, advocate a full body split in your early lifting career – why do you think a push/pull/lower is better?

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Are the off days complete rest or do you still do cardio for them?

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Your upper session on the site with Dave is structured in a relatively higher volume than most other sessions on here. Would you generally structure upper body sessions in this manner or is this simply person specific?

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Have 2 Q’s

1. Taking a while off of training legs, they’re pretty well built. I still do calves(weak) and prowler work. Is there an ideal split for the men’s physique look?

2. Undulation of working set rep counts? For example I like the 1 top set and 1 or 2 drop off sets to “failure” but is there a way of doing it so 1 day, you do a 5-8 rep top and 8-12 rep backoff on all exercises to “failure”. and 1 day 10-12 top and 15+ backoff to fail? or what about 1 day to failure 5-8 top 8-12 backoff and 1 day 12-15 top and 20ish backoff sub(2-3 reps shy of failure. – what is a better option for a good balance between stimulus and recovery?

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I’m 5′ 7″ 175 at 17% BF. I look pretty good for that much BF, but I’m eating way below my recommended TDEE and am not losing fat. Am I not eating enough? I am very consistent with my meals and training, but can’t seem to recommend my body from this point.

im also trying to put more muscle on, but wanted to know if you thought I should be cutting to a lower BF first.

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Your unfockers for hips and knees have worked wonders along with changing foot positions. Do you have a video for lower back?

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Would like to hear your opinion on what I should do next. Im 5’9 height and at this point (while cutting) I weight around 150 pounds. I still have some fat in the back and at lower abdominals, but definitely not too much as I can somewhat see my lower abs… At this point I’m not sure if I should keep leaning out or just start slow bulking ( with cardio) for 4-5 months and then try to cut bf again. My training experience is 3,5 years, the main goal is to build as much muscle as possible.

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The orange band you use on the reverse band smith, if you were to rate it on level of strength from 1-4 (1=weakest, 4=strongest) what would it be?

In Australia we’ve generally got 4 generic types of bands: red, black, purple and green. Ordered in level of strength. Would this be more of a black or a purple band?

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How would I go about improving my wrist flexibility so that I can comfortably perform the front squat with an Olympic style grip.

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I am on a waiting list for a shoulder surgery, I am able to train but I have to be careful and not push to much weight. whats your advice on a split to follow until then that wouldn’t put to much pressure on me would push/pull/legs work my arms are lagging and shoulders are a strong point, so I can lay off them for a while. whats your advice please…

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I’ll drop a few, feel free to pick the least dumb one(s) ?

1.) What do you think are the implications of rest periods?

The traditional bodybuilder style was shorter rest periods, which seemed to have worked fine for some of the best physiques out there. On the other hand there is a recent trend to shoot for longer rest periods to optimize performance in subsequent sets. I could see it working out in both ways since from a muscle-specific standpoint, the absolute performance shouldnt matter as much as the peripheral fatigue/tension that the muscle experiences. Your thoughts?

2.) hip-hinge movements for hamstrings?

I noticed that in your leg workouts/hamstring exercise directory, there is little to no hip-hinge movements, mainly leg-curl variations. Is there any specific reason for this?

3.) How valuable do you think overhead press variations are for the side delts? Or ate they mainly just a front delt stimulator?

4.) What are your thoughts on the ‘lat prayer’, (https://www.youtube.com/watch?v=0-_szNTI5nE)

A straight arm pulldown variation, all the way from the fully shortened to the fully lengthened position, while using a little bit of body momentum?

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Could you explain the pros / cons of using knee / elbow sleeves please?

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My questing is in reference to the diet planner. For post-workout carbs, do you have a preferred carb source? Eating 200+g of carbs as prescribed by the diet planner is pretty rough.

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I’ve read a lot and heard from multiple people that a muscle needs to be hit 2-3 times a week. looking at your workout planner the back gets hit about twice a week but nothing else. I’m curious why you have it set up that way.

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How do you incorporate periodization into your training given your sets/reps structure?

Let’s use the example of hack squat – 2nd sets, 1st set 6-8reps, 2nd set 8-10reps.

If you reduce the top set to 4-6reps, do you still only do 1 top set and 1 back off? Or would you add additional back off sets? I’m thinking of traditional periodization – lower reps, more sets, and vice versa.

Hope that makes sense.

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Joe, what’s your thought on bfr training. I don’t really know 100% about it, not sure if you answered this ever but wha’s your thoughts on it?

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What are your thoughts on using a hex/trap bar for dips, shoulder press, tricep cg press? Would the handles be a little too far apart for proper alignment?

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What are your thoughts on training muscle groups based on muscle fiber type? For instance, training groups that are dominantly slow twitch in the 12+ rep range and visa versa, training the more dominantly fast twitch groups with lower 5-8 rep ranges?

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First time doing upper/lower and legs split. During chest/ shoulder press I fee as if I’m recruiting my triceps too much. How can I fix this?

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How much of a deal is not training with adequate machines and profiles?

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Any ideas for activation drills before sprints?

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if you had to train in the evening after a 10hr shift of a fairly active work. How would you personally structure the carbs / fats for that day to help training effort in the gym… (Backload or put carbs at PRE / And placement of your fats?) Your opinion would be most appreciatedh.

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I added in chest day https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/chest-2/ because it’s my weakest link. I felt it much more in my rear and lateral delts than i did in my pecs. Should I just reduce the weight and concentrate on contractions? I was training to not be a pussy.

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I am in the military and have to train to maintain a sub-16 min 2-mi run time. However, I’ve found it difficult to balance a training program for optimal leg growth that will also not impede my ability to maintain/ improve my run time. What would you suggest is an effective way to structure a program that will allow me to progress them leg gainz but not Impede my running training???

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I was wondering if in your experience you’ve seen anybody successfully add significant size on a ketogenic or targeted ketogenic (30-50 grams post workout) type of diet. I love carbs but unfortunately I’m type 1 diabetic and prefer to limit carb/insulin balancing as much as possible because it’s just less stressful for me. I do hope to compete at some point within a year or so but I’d like to add some mass I’m 5’10 180lbs about 8% bodyfat 26 years old.

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How do you recommend to split hip hinge exercises throughout the week?

In pulling/rowing movements to depress/retract scapula first and then pull/row or to pull first and depress at the end ?

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Hi just signed up awesome stuff I can only train 3 days a week due to work and shifts. What would u recommend upper lower? I have been training 6 years

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Do you think a completely turned off treadmill is a good substitute for a prowler? Using it as met. work for legs

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In the 6 week program, I noticed a lack of overhead pressing movements or front raises targeting front delts. On the press days, in the incline Swiss bar and dips hit the front delts, but my question is… Is there a specific reason or training philosophy behind the absence of an overhead press or front raise exercise? Side note… I’m still loving the program.

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I hear a lot in the world of powerlifting that higher reps help with tendon stregth Ex: terminal knee extension is there any merrit to this?

second, i started a cut recently and have gotten better at recovering (the stars have alligned i guess)and i feel i can go from training each body part one to two. Is it worth changing this late in the game?

lastly how do you controll (increase, decrease) inflamation, how do you know when to do either?

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With the idea that you want assistance at the bottom of the rep when doing reverse banded incline, what are your thoughts on using Mark Bell’s Sling Shot as an option if you can’t set up reverse bands?

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Hey Joe a few more quick ones that i think you will like

1. What are some budget intra workout alternatives to cyclic dextrin or pomegranate juice? there just out of the budget for now unfortunately. Any food or drink recommendations would be great.
2. Another that i dont trust the internet for – do carbonated drinks effect your gut in a harmful way?
3. Can these q and A’s be used to ask about the business and sport of bodybuilding?

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I want to put on some size so I’m planning to bulk for 4-5 weeks, then do a mini-cut and repeat. My question is would you recommend carb cycling while bulking? I’m doing a pull push legs off split so I could do medium, medium, high, low carbs. Or should I just keep calories the same throughout the bulk phase?

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I’m a single mom of 3 children. Due to my schedule, the best time for me to workout is at 5 am. What would be your recommendation for the sequence of meals?

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Just at the point of starting with your app and choosing program, I’ve been away for a month so have done no training, and have added more fat of which I had to much to start with. My goal is to build more muscle and lean out by next year. I’m starting at a guess around 25% body fat and was wondering if you would recommend dropping my bady fat first before doing a bulk? Or bulk now and cut later?

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Another quick question. If you’re following a PPL off split and you do variations of incline chest presses, would you program any direct front delt work?

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I’ve searched the site for direct core work without success. Do you have any recommendations for core? Also my glutes are like a pair of flat pancakes, would you recommend training them with more frequency, like say a kind of finisher for glutes akin to a bret Contreras type thing on non leg days?

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I’m a 49 year old female. I’m trying to develop my shoulders but having a very hard time. I gain muscle and strength fairly easy for my age but see no results in my shoulders. What do you suggest?

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When performing single arm dB preacher curls, do you purposely grip towards the far end of the dumbbell to make supination harder, or is there no point to it and its best to stay in the middle of the dB?
Goal is bicep development, not worrying about forearms too much.

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You described making a “bow” shape arch, pushing with your feet to drive your scapula into the bench when pressing (DB chest press etc). I noticed you don’t have your butt in the ‘hinge-gap’/recess on the bench, but lie further up the bench. Is this for any reason, or just for comfort/preference? (Referring to your Push Day video posted on 9th July)

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Just saw your video with Vivian! Was wondering what would you consider to be the most “important” muscles for men’s bodybuilding I know you said back (lats) and delts for woman curious what you think for men!

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I have a whole stress free month coming up, no work no obligations, I would love to experiment with twice per day training (late beginner), any tips on how to structure the program.

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If i keep my working out days macros or calories on my off days will i lose weight? i am not planning to take totally day offs so I will still do cardio or something

Training Days: 254g PROTEIN 261g CARBS 46g FAT

Rest Day Macro: 254g PROTEIN 122g CARBS 108g FAT

I am obese ?

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Will there be a high volume brutality back workout coming soon? Love all the other workouts man

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Can you provide tips/cues for stabilising the pelvis during front squats / hack squats / leg press and walking lunges please. Is it as simple as bracing the entire core and ensuring solid foot placement, or is there any further advice you could provide?

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I’m gonna try an convince my gym manager why we need a safety bar for squats. There is the obvious reason with regards to clients with upper extremities issues. But what else?

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I think I’ve heard you refer to Sushi as a cheat meal. Can you explain why that is please? Perhaps sushi is different in the US – in Europe it’s typically just made up of raw fish, white rice and various vegetables.

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Are y raises needed for lower trap development or can you use rowing/pull down exercises to hit that area? If so what are your favourites

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Suggestions for a wanna be bodybuilder standing at 75 kgs. 14% bf, and starting his first enhancement drug cycle, volume low or high, workouts higher frequency than usual?

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My wife and I work out together. We have the same goals, to put on muscle. We follow your training and principles, but, she says she’s “never sore”. For I instance, yesterday we trained legs. She’s says I killed her, but, I’m sore. She’s not.

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I would like some more core exercises if you have some more suggestions.
That’s the part I think is harders to find alternatives to get some variation

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Could you do a video on how to set up the correct incline for each person?

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I couldn’t find any workouts with direct hamstring metabolic work, is it because you aren’t trying to bring them up or do you just prefer things such as lunges as they’re a more bang for your buck movement?

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I have a couple of questions. I’m 6’2 and have very long femurs and short torso, I’ve always found squats to be very uncomfortable, I still struggle sometimes with front/ safety bar squats with a heel elevation and still find that the sheer uncomfortableness is the limiting factor in my progression, hack squats feel much better. Is there anything else you would recommend for maximum quad development? (Quads lagging)

Secondly I know you hate questions about diet but I am currently doing my first proper bulk using the diet planner (going great) gained 5kg in 4 months (currently weigh 83kg) I am finding that I am getting pretty much all of my protein from the fats and carbs I am eating and since I don’t eat dairy due to digestive discomfort I’m finding I’m pretty much bulking on a vegan diet with the odd exception of a little bit of meat here and there and just wondered what your thoughts are on vegan diets and body building?
Current calories 4400 p-138 c-688 f-122

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I got a question about intra workout shake. The training is catabolic process and it should be from what we know. Because of that you are not useing vitamins and anti inflamatory stuff around training and i get it. But then comes intra workout shake which you are not drinking to use that little carbs in you bloodstream because primary you use glycogen. You have the intra workout bacause you dont want to be too much catabolic, i remember you said something about not diging very big hole with workout and intraworkout shake can help with that…

I am doing same thing like you. But still it is little bit confusing. We are doing something to prevent be very catabolic and then we try to avoid something what can help us to not be very catabolit.

Or vitamins and intraworkout shake from preventing too much cortisol is not comperable?

Please can you also explain strategy about inraworkout shake when do bulk vs cut? It is changing?

And one more thing: it is nice strategy to use witch lagging body part, but i saw you for exammple to use it in arm day. Low volume high intensity armd day training wich is not very long and exhausting. Is it possible that havig intrawokout in this case to stop whole stimulus from the training. If i am not wrong you used maybe around 50g of carbs and 15g eaa that workout. From where comes theese numbers.

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can you imagine how would be Ronnie Coleman looks like when he would be training whole career under you?

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Due to work, for half of the year I only have access to a gym with free weights and bands.

You mentioned you sometimes rotate between – lying cable laterals and cable Y raises.

I’ve seen you preform the Y raise with DBs on an Incline bench before. And was wondering if this would be a go to option for side delts. For the times when cables are not available.
I’m guessing the profile can be manipulated with correct Incline, but would this exercise be any good for my main output move. Could you give me your advice on this please?

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I recently starting working out first thing in the morning, fasted, just to see how I like it and how my body likes it. My idea behind this is to follow my workouts with a full day of eating opposed to working out in the PM, after work, and only eating one meal afterward before going to bed.

What are some positives and negatives to this? Thanks in advance

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I’m new to the site and really enjoying it so far. I’m doing your six week trainer now trying to change things up. I’ve been doing two a days for two years body building in am crossfit at night. It’s crazy I know but it’s my vice. The voilume is way to much and nothing grows or changes. My question I have is I don’t see any cardio in any of your stuff. When do you do that or what do you recommend

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My legs/calves are genetically massive and need the rest of my body to catch up, however if I don’t train them often enough their composition goes to shit. The composition/definition of them definitely could use improvement but the last thing I need is to add more size to them. Any recommendations on how to go about catching the rest of my body up with them, while still improving their composition?

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Does the open grip on pull motions train grip strength as much as using the thumb over grip, or would I need to add extra grip exercises to compensate for using the open grip?