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The problem I face is the difference in sensation from my biceps (left I can feel a contraction/right hardly any feeling, even during activation way less). From an execution standpoint I think that both sides are similiar but nevertheless my right arm is lagging in growth/size. Sometimes I am even suspicious if it could be an innervation problem (less motor units). Do you have any tips?

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when will there be an update for the lower/quads workouts? I have now done my first 6 week program and I have changed the program variables and focus for the next 6 weeks, but the lower / quads workout is still the same as in the old program.

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Ive seen lyling cuff laterals done with fat grips or handles being held during. any reason or benifit to this? (not with any resistance, just to hold on to and Im assuming to squeeze)

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Does the order of exercises make a difference in regards to what end the resistance is challenging? doing an exercise that Biases the short long or middle, or accommodates the whole range. Either when doing single sets or supersets. Or even outside of a single workout but throughout the week? (something like lats comes to mind. train the whole contractile range in one workout or have one workout bias more lengthened lat and another more shortened?)

I know thats a lot of questions, im not looking for an answer as much as hearing your thoughts on how you structure workouts.

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When I supinate or pronated my forearm, my elbow clicks over my radial head/olecranon if my elbow is flexed less than 90 degrees. It’s not very painful but is uncomfortable, which means that I can’t perform standard DB curls unless I keep the elbows facing forward entire time, or zottmman curls/pronated curls past 90 degrees of elbow flexion. Any tips? Looking to increase muscular size of arms in general, forearms, biceps and triceps. Had an issue a year ago with bad bilateral tricep tendonopathy that lasted 9 months (lasted much longer than it needed to as I didn’t have the knowledge of exercise then). Current arm movements I include in this phase (emphasis on biceps) are semi pronated EZ bar curls (stopping at 90 degrees elbow flexion), cable curl (lengthened position), preacher curl machine, DB curl remaining semi supinated, cross body tricep extensions, KB overhead tricep extensions. Still in the newbie stage as lifting about a year (since recovering from injury), 74kg, 6”1, relatively skinny, in a surplus.

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How shall we help the people with problem of pcos to loose weight, basic calorie deficit didn’t worked in this case can you help out ?

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When attempting to get 145g of carbs post work out, on a bulk, are fruits and other simple carbs like honey acceptable? If not, can you mix these with complex carbs to help get to that macro goal? Thanks in advance!

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any suggestion on starting a workout program after a long vacation (around 2 months)? Thanks!

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been lifting for 3 years, just got a membership 3 weeks ago. Very satisfied so far, but I feel as if my delts are not proportional to my arms. What should I try to focus on? And is there a meal prep service you recommend?

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Why Might someone feel a lot of triceps doing rowing motions? Even with a downward pull with humerus and scap depressed triceps fatigue equal to Lats. Would it maybe mean a weak tricep long head?

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just a couple quick questions. I’m using ur diet builder and 6 week program builder on the app. For diet, would it be ok if I substituted a meal or 2 on off days with shakes as long as they are hitting the same macros as the meals I would be eating? Also, with the program builder, if I feel I can handle more volume can I add an extra workout, or few extra sets in or would that have a negative effect over time?

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Before this site/currently I’m running a 2on/1off PPL split, which I love because 3 days of training in a row just has me a little too drained to put forth max effort in that 3rd workout. I noticed your advanced split was set up exactly how I’m doing it now, split over 8 days with the 2on/1off scheme. How can I incorporate more leg work in, since the one you have posted is for someone lacking upper body, which is in a 3:1 upper:lower ratio?

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I just switched gyms to a more old school type of gym that has lots of really old equipment, some of which is really good though. However, the cable machine they have is trash. How can I work around this issue because I really like to use cables for most, if not all of my arm work and alternate with dumbbells for delts to hit the lengthened position of the muscle.

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in general, how would you view this split, if someone was looking for more delt and arm work? Major muscle groups (Chest/Back/Legs) hit 2 times a rotation, Smaller muscles (Arms/Delts) hit 3 times. Volume adjusted down to account for frequency of course.

Day 1 Chest/Arms

Day 2 Back/Delts

Day 3 off

Day 4 Legs/Arms

Day 5 Chest/Delts

Day 6 off

Day 7 Back/ Arms

Day 8 Legs/Delts

Day 9 off

Repeat

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I’ve been training for around 4 years and only just started getting used to every muscle group’s mind muscle connection. I’m trying hypertrophy training as I would like to get as big as possible rather than gain strength. My question is, do I need to do all 3 methods of hypertrophy in one session (Intramuscle Tension, Hyperaemia and muscle damage) or should I aim for one with progressive overload? Cheers.

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There are exercise that I don’t feel super comfortable going to failure, bench, squats etc… the big 3 mainly, so how can I use your minimalist approach on movements like these?

this can get to the question of, is failure the moment where one stops to be able to control his form(making everything he can to keep it straight) or is when a muscle fails to perform anymore? what if those are different in timing?

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I prefer to do my side delt raises on the Nautilus machine (where the pads allow arms to be bent at 90 degrees) because I feel I can brace and really focus on my delts better than a dumbbell. However, I have a question regarding how I should face the machine. I prefer to sit with my face into the pad, since the seat is angled slightly so in this position my head and body is more angled to the floor as opposed to sitting away in which the body is angled more to the ceiling. Am I correct in the way I do them facing into the pad to hit the sides a little better?

Also, regarding arm position on these, I do them with more of a straight arm and clinched fist instead of bending my arm at 90 degrees on the pad. Does this change the profile any? Or should I do them with bent arm. I’m assuming it doesn’t matter too much as long as the humerus is fixed? The bent arm would allow for more output?

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For some time I have been doing my split as such:
quads/calves
hamstrings
chest
back
delts
arms
rest
repeat

i hope to bring up my back, so the 6 day workout planner gave me this:
push
pull
lower
back
off
repeat.

my question is, do i go straight to this split or should i slowly adjust from my current split to this?

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I’m a career Firefighter for an active Department running both medical and fire calls. My work schedule is 24 hours on and 48 hours off. How would structure a split around this schedule and with recovery in mind. Obviously sleep isn’t always as good as it should be. I have around 5 years of training history and my diet is in check. Thank you.

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Would using bands for side delts be a similar profile as your lying cuffed raises?

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Does age affect metabolic rate
And what do commonly find the issue is with clients not losing weight even when there calorie intake is already low?

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I want to purchase or build a foot platform like you use on your squats. Do you have a site to purchase from or know the best degree to build one?

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in your training how important do you feel elbow drive is to back development? I know you say if the focus is lat recruitment that pulling something all the way back can sometimes take it off the lat.

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I have just started training after years of not much exercise at all, 6’3 and 63kg. I am focusing on the foundation / compound exercises but was just wondering if there are any you wouldn’t suggest or better exercises to do for my body type (my posture is not the best).

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Diet is my weakest point. How do I eat 240-340g (training/rest days) of protein?? I struggle to hit 200. I’ve just come off a leaning out phase and have lost some of my appetite. Also how do you plan your meals to hit the macros?
Pick what foods you want then just decide how much, or pick foods based of the macros of that ingredient.

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Any tips for limiting forearm fatigue on bicep curl movements?

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I’m having trouble getting my VMO to work well. Every time I attempt to do an iso metric my Vastas later alas takes over and I get a massive contraction on the outside of my quad do you have any suggestion on how to turn off or lessen the lateralas and how I can bring up my VMO? Thanks

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In the split produced from the 6 week program builder, it is push/pull/leg and repeated with 7th day as rest day. I noticed the way it works out, triceps are rarely focused on and biceps are hit on consecutive days. Whats the reasoning/thoughts behind this? Thanks!

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If you’re scheduled to train a body part but it isn’t 100% recovered for that day, how would you approach that session? Say the muscle is close to full recovery but you know your intensity (load) won’t be were it normally is, thanks!

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I always hear you talking about “metabolic work” could you give us a small guide about what is the metabolic work how to creat it, when to do it , benefits of it and physiological aspect behind it ?! I’m sure it’s somewhere out there but sorry I’m bit late to the party.

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Joe i want to ask you if you u can address one of the most controversial topics in the fitness world. Steroid drugs or wtv they are called, we need more people like you educating the youth ( like me since I’m 21 years old ). For me I am fully aware with what comes with drug use I mean the consequences, but the external pressure for people like me as nutritionist and trainer to be looking top notch is unbelievable ( I know it’s not about the looks it’s about what you know and how you imply it to help others but still majority would judge first by the looks).
that is not the only reason I want to try steroids, I want too because I’m curious and I love this game this life style and want to live it to the extreme.
So joe sharing your thoughts experience and info around this topic would make things much much easier and helps me and others out there not to ruin our bodies and f*** up our hormones with all the bro-science out there. Hopefully there is a SAFER way to do things.

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I can’t seem to get stronger in many of my lifts, I have been training for approximately 3 years but still am rather skinny and haven’t put on any substantial muscle mass? Any reasons to why?
I currently do a chest/arms, legs, back/shoulders, rest split and although even though I am not sore after 2 days I don’t know if this is to much or not?

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If a muscle is soft and can’t contract very well for days after training it, is that a good indication that the CNS or muscle has still not recovered? Is there anything that you feel or look for when making a decision on whether you can train that muscle that day or not?

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what technique would you recommend to find quality hand placement on the bar during the bench press?

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What is your take on weighted step ups?
Do you reccomend them? Bar or dumbells?

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I’m just over a week post show and now around 7.5kg above stage weight, holding a fair amount of water that’s giving me bad lower back pumps, hindering my training.

I went in on a good increase of cals post show, increased fats from 40 to 65g, and carbs have gone from around 150g to 300g, also added in 25g of protein from peptopro, so a fair increase that apart from lower back pumps has seen good performance increase.

My question is, if I reduced my carb intake now (and maybe bumped fats a little) until the water retention has gone, then resume my current higher calorie diet, have I missed the Rebound opportunity that comes post show?

I’ve implemented things to try and shift the water and has helped somewhat but it’s still lingering:
– water intake is around 8L
– salt intake is the same as pre contest
– added electrolytes and doubled taurine pre workout

Any input or prior experiences would be great! I don’t want to take a step back now because, apart from this water I’m still very lean (lines in glutes, hams, etc.) And I feel this could be a really good rebound as I’m so focused and will not binge at all, which has been my downfall in post contest previously.

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How would you or would you instruct someone who’s really tall to train differently?

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I train back twice a week so do you recommend to do the same workout each day or do 2 different back days , like one width vs thickness focus. How many sets totally to avoid being overtrained.

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1st day in your program and 1st question! After doing some of your activations for back and glutes I have found that my right glute is non existent, compared to left. I have also struggled with back pain, which I now associate to the glute weakness. Are there specific exercises or videos you have to address this? I have an obvious imbalance in my glutes.

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2nd question. Is it not possible to see your responses to other questions?

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how important are deload weeks? How often do you think they should be implemented? If nutrition and recovery are on point is there less of a need?

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my tolerance for pressing overhead is non existant. Any suggestions for training delts, or should I just find what I tolerate cable wise and go with that?

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Isn‘t 4+ g of protein per Kg a bit too much? Plus: I don‘t know how to get that amount of protein in. That would be a lot of meat… and i‘m on a budget. Only buy it organic here in germany.

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i wonder if some exercises can be replaced through exercises with Dumbbells or Barbells for people working out in their home gym who have no access to machines like leg press or cable machines but have a lot of Dumbbells, Barbells a adjustable bench, a rack so nearly everything you need but just without machines.

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Does the body adapt to foods? Let’s say if I eat chicken breast for all my meals from Monday to Sunday. Is there going to be some sort of adaptation to it?

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Is it more/less beneficial to drink egg whites opposed to cooking them? (obviously pasteurized already in a carton)

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Do you worry about mercury levels when consuming sardines or tuna daily?

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Been doing a low carb diet since July can’t seem to pass12% body fat I eat about 2100 calories all organic food I want to get low enough to see my abs then do a lean bulk any ideas to help me pass 12%

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Do you create programs for people that can only fit in 3 days at the gym?

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The problem I face is the difference in sensation from my biceps (left I can feel a contraction/right hardly any feeling, even during activation way less). From an execution standpoint I think that both sides are similiar but nevertheless my right arm is lagging in growth/size. Sometimes I am even suspicious if it could be an innervation problem (less motor units). Do you have any tips? ')}

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Throughout all your workouts there’s atleast one or two resistance bands used during the workout. How many bands do we need as a minimum? I’ve seen online there’s about 5 or 6 different ones and perhaps you could suggest which is necessary to start off with and then progressing after that. I want to get the full benefit of every session

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Is it more benificial to have as few working sets and exercises as you do or would adding more be better if one is able to recover before the next workout anyways?
I am currently using your 4-day push,pull,legs,rest split.

What is the reason that your workouts vary as much as they do, meaning why is it that you use many different exercises from workout to workout. More specifically, I am thinking of your tricep workouts where you use many different extension variations whereas i always use the lying cable cross extension due to its great bracing, profile and alignment.

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xShort question: what is the reason you keep volume so low?
Many people talk about adjusting different variables (progressive overload, intensity, volume). However, despite your 9 way leg day, I don’t see a large variance in the volume aspect.
Though I am sure you have covered this already, I would love to hear your insight. Thanks in advance.

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Can you address breaking at the hips vs breaking at the knees in the squat? Why in your opinion is it important and more appropriate to break at the knees first?

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1. During chest exercices, on the eccentric portion of the movement, where are your elbows going? Inside or outside of your body.

2. On back exercices, do you “squeeze” the bar so your elbows go to your side? I read somewhere that it was the right form but I seem to be getting inner bicep (armpit) pain from doing that

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I recently implement leg activations before leg days, and making sure there is calf-hamstring at the bottom of squats. In correlation with this, soon after squats my calves start cramp up intensely for 2-5 minutes. Hoping you have some remedies and happen to know if diet can have an impact on minimizing cramps.

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Why do you only do 3 Chest workouts and 2 Bicep workouts? And do you switch up different things as in upper chest and lower chest…etc

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Why is the protein SO HIGH in the diet builder plans?!? Also shouldn’t the diet builder take into account for natural or enhanced bc enhanced guys will have much higher protein synthesis thus they will need more protein than the nattys? Side note: It would be cool if you could enter your bf% too…

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The lying lateral raises are the best exercise I have ever done for my delts. Your Program builder doesnt account for cardio so my question is do you recommend daily cardio along with your training for fat loss? if so how long, if not, what method do you recommend other than the obvious not eating like a fatass. Thanks again for all the info

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As we mostly use yesterday’s nutrition in today’s workouts – how about hydration? I feel so much better training in the evening and see that my output is much more higher then. I feel it would be mostly because of hydration level after night vs. in the evening? Your thoughts on this?

How much do output variations by this means affect hypertrophy potential of a workout?

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been following your ap for a few months now. Feel like certain muscles are growing great, but others not so much(back seems to have gone from a top body part to average at best). I used to train with a ton of drops and supersets, and with a higher rep range(set 1&2-30 reps,3-15 reps, 4&5-8 reps). Would you recommend going back to that “style” once every few weeks?

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I did your chest workout and the soreness is different and it’s awesome but I am curious to know if you hit lower chest every other week or do you just do an overall chest workout every time?

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Very new here and having very hard time to crack the code language for the workout.

First question, You do all your workout very slow motioned and very very slow movement it is. Is it how its suppose to be done?

Also, what do you mean by Top Set?

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wanted to ask you a question regarding the mind muscle connection. Do you apply it for both the compound lifts as well as the isolation? Or would it be better applied just for isolation? As some people have differing views on this and say that they would focus more on movement based on the big lifts like squats, bench and deadlifts.

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So I’ve known for awhile I didn’t eat enough, with the launch of the new app I’m following the diet advice through there. It’s probably about 800-1000 calories more then I had previously been eating. I had been stuck in a plateau for a long time at original calories. With the new calories I’ve noticed my workouts seem quite a bit better and are finally progressing, but fuck Im getting fat. Will it take some time for the body to adjust to such a shock in additional calories before I start to drop weight? I’m doing the recommended calories for a cut and hitting pretty damn close to macros every day.

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Do you take into consideration muscle fiber Type for specific muscles and choose a specific rep range based off the primary type?

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I created a diet plan and currently looking to shred. I have 2 diet plans: training days and rest days. Would you recommend higher macros for leg day since it’s a large muscle group?