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do you drink any tea? What kind of tea would be good for bodybuilders? Trough a day when i am in work i dont need coffein and trying to avoid green tea and i am looking to some tea to calm down my nervous system. Can you recommend something?

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I’m a 52-year-old post menopausal woman. Currently dieting for a competition in mid June (and have been since January – started then to give myself plenty of time). Previously I would maintain my weight at 2,000 calories a day and about an hour of resistance training a day. When it came time for competition prep in the past, I would go down to about 1,500 and just add in a few cardio sessions a week and maybe go down to about 1,350 near the very end. This time I find that I am actually maintaining at 1,500 calories a day and have cut down to 1,350 calories a day and cardio for 20 minutes almost every day and the weight is coming off very S-L-O-W-L-Y – like half a pound a week if that. I still have 12 weeks to go and need to lose 15 pounds. Should I drop to 1,200 calories a day, which is lower than what my BMR SHOULD be, or add more cardio, or both? Planning on reverse dieting after this to try to ramp my metabolism back up.

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I’m a big fan of your “best exercises for this muscle group” video series on YouTube. Could you provide us with a similar series? Maybe a top 2 for each muscle group, one for loading in a shortened position, and one for loading in a lengthened position?

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I suffer with the typical “bodybuilder” problems in terms of wanting to be a big as humanly possible, while also wanting to be as lean as humanly possible. What do you think of a 6-week bulk at +10%, followed by a 4 week strength program at maintenance kCals, then followed by a 6-week cut at -10%? Would it be contradictory? Would I just be countering myself over time?

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I have a question about full body works vs split can you explain the difference in the 2.

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This is a follow up to your answer about whether training to failure is appropriate for everyone. I should have used my words more carefully, I know you don’t say that everyone has to train to failure always. And I understand that training to failure would be appropriate when life circumstances, diet, recovery, stress, and hormonal balance are where they should be. Maybe with what I have going on training to failure isn’t appropriate for me at this time. A question that you didn’t get to answer last time was:
If someone has elected to avoid training to complete failure, would this somewhat defeat the purpose of using accommodating resistance curves??

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6 workout planer just give push, pull, legs, what about some powerbulding routines? that will be AWESOME!!!

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i had a question about volume, when i go for higher volume, I’m able to sleep better and when I’m going for lower volume, my sleep is not deep is. There any connection?

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new to the site and searching around at a good pace, but definitely haven’t covered the whole thing so i apologize profusely if this has been covered previously! when you are really close to contest and presumably in a heavy calorie deficit and at a super low bodyfat, do you recommend any changes in volume or still heavy weight for 2 sets of 5/6-10/12? i know you log and track the main output movements and try to progress them, in those final workouts are you still pushing for rep/tempo/form/weight pr’s or picking a set # and just going for stimulus?

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When I increase volume on legs I’m generally sore for the next 4-5 days. When I reduce volume (with intensity the same) I’m good to go 3 days later. In your opinion is it better to reduce volume so I can train legs twice a week or keep blasting the legs once a week. It’s my best body part if that helps. Current split is chest (lagging), pull, push, legs, push, pull, off. Repeat

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Also my gym has a leg extension where you can adjust it to have more resistance at different points in the motion. Would you recommend more resistance at a certain spot in the motion?

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Last one – you posted a pronation, hammer with straps and supination curls. You only curled to 90 degrees. Was this because you were focusing on a specific area of the bicep?

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How do you get through a bad relationship with food? I overeat, stress eat, crave sugar constantly. I try to chew gum, up my water, pop in sunflower seeds. It’s something I hide. I wait til my husband is gone and snack. I wait til the baby is asleep and snack. Then sets in guilt. I don’t know what to do. I use to do figure and followed diet no problem. Now I struggle to stay away from constant eating. Just don’t know what to do.

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Should you aim to progress weights and form while in a caloric deficit?

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You talk not taking any anti-inflammatories 4 hour close to training.

but it does matters when is a ‘cutting’ or ‘bulking’ phase?

What about taking any anti-inflammatories 4 hour close to training for strength programs??

Should i or should i not and why??

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The gym I go to have awfully built seated and lying hamstring curl machines. Mainly the lying leg curl, I feel I can still get some work done on the seated curl but the machine doesn’t allow me to fully lengthen my hamstrings, it basically stops with my legs still having a bend in them. So my question is, what would be some good substitutes to train my hamstrings in the short and lengthened range via knee flexion? I’ve been doing Swiss ball hamstring curls for short but I feel like stability is a factor, then I’ve been doing Nordic hamstring curls for the lengthened range playing with the tempo

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I have a question about training while sick (i.e.cold). During a cold, I feel like my strength is there during my workouts but I’m lagging a bit through the metabolic portion of the workout. In your opinion, is this ok? Or should I have taken an extra day or two off to recover from the cold? Thanks

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My current position was a ‘perma bulk’ attitude that I’ve had for the last 2 years and I’ve risen to probably 16-17%. My current plan is to cut until about 10% body fat to make my body sensitive again to training and insulin. What would your advice be on where to go from there? Think a lot of people get caught up bulking like me and maybe aren’t aware (just like I wasn’t) the need to bring things back down to keep progress going. Just wondered how you would approach volume once getting to the point of 10% in order to put on as much muscle as possible. Understand you can’t give specifics in terms of how many sets. But wondered if there’s any concepts you would apply in terms of volume?

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realised biceps quite wide but peak low. all genetic? or can I try to stimulate growth with certain exercises to target long or short head to keep improve peak?

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I have a tendency to cramp in my hamstrings following isolations such as leg curl. no other muscle group I have does that. reasons? mitigating actions?

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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.