A1 seated leg curls
3 sets x 5-12 reps
2 minutes rest between sets

B1 Heel elevated Safety bar squats
2 sets x 5-12 reps
3 minutes rest between sets

C1 leg extensions
1 set*** x 50+ reps
2 minutes rest before top set

***This is an all out, crush your legs/soul set.
At least 5 drops, finish with 10+ partials on the last drop

D1 walking lunges
4 sets*** x 20 steps each leg
90 seconds rest between sets

***extend last set with 50* step body weight set

****all set listed are working sets. Always take as many warm up sets as needed.

Diet start point 8/25-9/8

Meal 1 (pre training) – 9oz grass fed, organic sirloin, 1 tbsp grass fed butter
WORKOUT 1 – Intra – 25g carbs
Meal 2 (post WO)- 10oz chicken breast, 145g cereal
Meal 3 -6oz sardines, greens
Meal 4- 10oz chicken breast,126g quinoa, greens
Meal 5 -10oz chicken breast,150g cereal (or 168g quinoa), greens

Macros:
Meal 1:
58g P
15.5g F
0g C

Intra:
25g C

Meal 2:
65g P
4g F
120g C

Meal 3:
36g P
16g F
0g C

Meal 4:
65g P
4g F
90g C

Meal 5:
65g P
4g F
120g C

Total:
P: 289g
F: 43.5g
C: 355g

Current diet (since 9/8)

Meal 1 (pre training) – 9oz grass fed organic sirloin, 2 organic pasture eggs, 1 tbsp
grass fed butter
WORKOUT 1 – Intra – 30g carbs
Meal 2 (post WO) – 10oz chicken breast, 145g cereal
Meal 3 – 9oz sardines, greens
Meal 4- 10oz chicken breast,126g quinoa, greens
Meal 5 -10oz chicken breast,150g cereal (or 168g quinoa), greens

Macros:
Meal 1:
70g P
25.5g F
0g C

Intra:
25g C

Meal 2:
65g P
4g F
120g C

Meal 3:
56g P
24g F
0g C

Meal 4:
65g P
4g F
90g C

Meal 5:
65g P
4g F
120g C

Total:
P: 319g
F: 61.5g
C: 355g

Change 10/13
Alternate high and low days (generally 4-6 low days followed by a high day)

Low
Meal 1 (pre training) – 9oz grass fed organic sirloin, 1 organic pasture eggs, 1 tbsp grass fed butter
WORKOUT 1 – Intra – 30g carbs
Meal 2 (post WO) – 10oz chicken breast, 95g cereal
Meal 3 – 9oz sardines, greens
Meal 4- 10oz chicken breast, greens
Meal 5 -10oz chicken breast, 80g cereal (or 90g quinoa), greens

High
Meal 1 (pre training) – 9oz grass fed organic sirloin, 1organic pasture eggs, 1 tbsp grass fed butter, 145g cereal
WORKOUT 1 – Intra – 30g carbs
Meal 2 (post WO) – 10oz chicken breast, 145g cereal
Meal 3 – 9oz sardines, 145g cereal
Meal 4- 10oz chicken breast, 145g cereal, greens
Meal 5 -10oz chicken breast,168g quinoa, greens

Supplements

PRE
– 3 capsules mental trigger (Redcon1)
– 2 scoops unflavored big noise (Redcon1)
– 4g citruline (bulk)

INTRA
– 5g Leucine (Bulk)
– 20g EAAs (Thorne EAAs)
– 4g citruline malate (bulk)
– 25g carbs Branched Dextrin (Redcon1 unflavored cluster bomb)

POST workout (with/right before meal – no shake):
– 10g leucine (bulk)
– 1 scoop unflavored Redcon1 Tango
– 10g EAAs (Thorne EAAs)
– 5g taurine (Poliquin)
– 2 scoop electrolytes (KTS)
– 400mg theanine (Poliquin)
– 600mg Magnesium glycinate (Poliquin)
– 5g Glycine (Poliquin)

Daily/health
(I recommend from Metagenics, Designs for Health, Thorne, Poliquin, Nutridyn)

– Metagenics N multi – 3 daily
– Poliquin UltraHCL – 2 with every meal
– Metagenics Vitamin C (6g total daily)
– Poliquin uber Zinc (150-200mg daily)
– Poliquin Magnesium (1g-2g daily)
– 600 mag glycinate post training
– 4-6 capsules of UberMag with last two meals
– Magnesium Threonate
– Metagenics – last meal and post training
– Poliquin D3 (5000iu)
– Designs for Health – Trans Resveratrol 800mg per day
– Metagenics CoQ10 – 200-400mg daily
– FemGuard – 9 per day
– Metagenics 720 blend Fish oil – (6g per day)
– Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFlora
– Spectrum, Nutridyn Probiotic Pro and UltraFlora IB (switch every 2 weeks)
– Nutridyn greens – 3 scoops per day
– KTS Electrolytes – 4-6 scoops per day
– Fiber supplement – 30g per day (rotate brands every 2 weeks)
– Thorne berberine 500 – 500mg per day
– Thorne liver cleanse – 2 cap daily
– Thorne SAT – 2 cap daily
– Thorne NAC – 2 cap daily
– Thorne Glutathione- 2 caps daily
– Nutridyn calmez – 2 with last meal
– Thorne Meriva- 2-3 per day
– Redcon1 Double Tap caps (3) pre cardio
– Redcon1 RPG (4) with meal 2 and meal 5

Off day supplement changes
– greens – 6-8 per day
– Electrolytes – 6-8 per day
– Thorne Meriva- 6 per day
– Fiber – 30g per da
– Fish oil – 3g per meal
– Thorne liver cleanse – 6 cap daily
– Thorne SAT – 6 cap daily
– Thorne NAC – 6 cap daily
– Thorne Glutathione- 6 caps daily

Off day strategies
– more sleep, more naps
– spend more time with the kids
– More “special time” with the wifey
– add in any relaxing activities in loving low intensity movement (walk outside, yoga)
– keep stress low
– increase vegetable servings per meal (as much as you can palate)
– increase water intake, at least 2+ gallons (8 liters)
– Read something non-educational
– watch excessive amounts of Harry Potter, Lord of the Rings and Star Wars

A1 activations

B1 machine row – 4 sets, 6-15 reps, 2 minutes rest between sets

C1 single arm pull down – 3 sets, 5-12 reps, 2 minutes rest between sets

D1 rope cable pullover – 10-15 reps
D2 2-arm DB rows – 8-10 reps
D3 seated cable rows – 12-20 reps
4 rounds, 90 seconds between rounds

E1 single arm DB preacher curls – 6-8 reps
E2 Incline DB curls – 10-12 reps
4 rounds, 60 seconds between rounds

****all sets listed are working sets. Always take as many warmup sets as needed.

A1 activations
B1 foam roller flys – 2 sets, 8-12 reps, 2 minutes rest between sets
C1 incline machine press – 4 sets, 6-10 reps, 2 minutes rest between sets
D1 DB low incline press – 8-10 reps
D2 cable flys – 12-15 reps
3 rounds, 60 seconds between supersets
E1 Swiss bar close grip chain press – 2 sets, 6-10 reps, 2 minutes rest between sets
F1 lying cuff laterals – 3 sets, 6-20 reps, 90 seconds rest between sets
F2 cable cRoss tri extensions – 4 sets, 12-15 reps, 60 seconds rest

****all sets listed are working sets, take as many warm up sets as needed.

PLEASE NOTE: There was a technical error with sound which cuts out periodically on this video.

[video-skip-position text=”Start”]
Introduction

[video-skip-position minute=”2″ second=”13″]
I have more question regarding training. I realised that if I focus a lot on the mind muscle connection throughout for the few sets, that somewhere near the middle of the workout I start to experience a numb feeling where I can’t “feel” the muscle anymore. Is it cause that’s the point where I should more or less the workout? And also, are there any difference in terms of nutrition and training wise for a natural lifter compared to an enhanced lifter?

[video-skip-position minute=”10″ second=”00″]
1) What is your opinion on Chiropractic work? Is it truly beneficial, or just a waste of time & money?

2) Through research, I think there will be much issues relevant to Subscapularis in the Rotator Cuffs by too much pressing/training Push muscle groups? What is the possible problems may happen to this muscle? And how would you determine if you have these issues or not? And what are the methods can be used to release/reform Subscapularis?

3) What are the key indicators for you to increase the daily caloric needs for an athlete to further his/her progress in physique/performance standpoint? Is it through performance, weight, compositions, etc. Please explain it in details.

Because this happened to me once when my caloric needs are maintained throughout the daily basis. However, my recovery suddenly sucks, I literally have cramps & tightness all over my body. And like my mind just told me to increase the calories, so I bump up a further surplus of 200-300kcal and things went smooth again. Any specific strategies to maintain and know when to adapt training/recovery variables to keep progress pace?

[video-skip-position minute=”23″ second=”34″]
I want to start a career as a trainer, training is my passion, it’s what I wake up in the morning and go to bed in the evenings with. I’d like to turn that passion into something more than a hobby, so as someone with no previous knowledge in nutrition, anatomy, or just about anything personal training related, other than my couple years’ knowledge and experience, where would you suggest I start educating myself?

Personal trainer courses are something I can’t afford at the moment, but I’d like to know your recommendations as far as reading materials like articles, publications, books, podcasts even. Just information that would benefit me in the future, and educate me at this stage. Something to experiment with myself on, whether that’s different training styles, different approach to nutrition, supplementation, etc.

[video-skip-position minute=”31″ second=”30″]
what would you do when doing an initial assessment / movement assessment with a new client?

[video-skip-position minute=”36″ second=”22″]
any suggestion for the best exercise for side delts without a cable? I mean is it possible to change the resistance profile with dumbells using bands? Thanks

[video-skip-position minute=”37″ second=”45″]
How to know whether or not deadlift from the ground fits to my structure?

[video-skip-position minute=”39″ second=”45″]
What are your thoughts on the differences on incline, flat and decline bench work outs (presses etc. )Should one have priority over the other?.

[video-skip-position minute=”42″ second=”00″]
does it make sense to superset quad/hamstring in every exercise on legday?
For example: A1 Legextensions A2 Legcurls B1 Legpress( quad focus ) B2 legpress (hamstring focus ) and so on.
because I find it hard to properly hit hams after smashing quads. But I do not want to split the two of them in seperate days because it doesnt fit my personal trainingsplit/trainingregimine.

[video-skip-position minute=”46″ second=”15″]
Have been through a cutting phase for the past eight weeks, and im curious how i optimally transfer into my ‘off season’. Therefore, I would like to hear your take on reverse dieting, and how you properly structure it.

[video-skip-position minute=”49″ second=”40″]
When I perform a chest fly (DB/machine/cable) I experience a pulling sensation just below my “elbow pit” should I shorten the range of motion with a more externally rotated position? Or is a more “neutral” GH joint position okay to use during this specific movement

[video-skip-position minute=”50″ second=”22″]
could you please recommend activations for glutes, have an impossible time engaging them and feeling them with almost any exercise.

[video-skip-position minute=”52″ second=”00″]
Is it necessary to go into the bulk phase when working for achieving below 10% BF or it is okay to continue cut phase (16 weeks +) straight? Thanks

[video-skip-position minute=”52″ second=”20″]
Can I replace RDL with the trap bar deadlift? what are the differences in mechanics? thanks!

[video-skip-position minute=”53″ second=”10″]
Do you consider two a days training while dropping bodyfat?

[video-skip-position minute=”55″ second=”55″]
Hello sir just had a question how much muscle can a natural lifter gain, not very good genetics!

[video-skip-position minute=”56″ second=”02″]
Natural testo boosters ?
Ashwagandha
D3 and all ?
Do they work ?

A1 activations

B1 chest supported rows – 4 sets, 6-15 reps, 2 minutes rest between/before top sets

C1 rack deadlifts – 1 set, 5-8 reps, 3 minutes rest before top set

D1 t-bar rows – 10-12 reps
D2 wife grip pull down – 10-12 reps
5 sets, 90 seconds between rounds

E1 cable rear delt – 6-10 reps
E2 rope pull apart – 20+ reps
3 sets total, 45 seconds rest between sets

F1 Hip loaded calf raise – 2 sets, 6-12 reps***
90 seconds between sets
***Watch video for extended BW drop set

**** all sets listed are working sets. Always take as many warm-up sets as needed.

A1 activations

B1 machine row – 4 sets, 6-10 reps, 2 minutes between top sets

C1 single arm pull down – 3 sets, 6-10 reps, 2 minutes rest between sets

D1 rope pull over – 12-20 reps
D2 pull down – 8-20 reps****
3 sets, 1 minute rest between rounder

****rest pause twice each set (10 seconds rest keeping hands on handles)

E1 lying triceps extension – 3 sets, 6-12 reps, 60 seconds between sets

**All sets listed are working sets. Take as many warm up sets as needed.

A1 activations

B1 Seated Leg curls – 3 sets, 5-10 reps, 2 minutes between top sets

C1 heel elevated Yoke squats – 1 sets, 5-8 reps, 3 minutes before top set

D1 walking barbell lunges – 5 sets, 2 steps total, 2 minutes between sets

E1 Lying leg curls – 5-8 reps
E2 wide/high stance leg press – 20 reps
3 sets, 90 seconds between rounds

All sets listed are working sets. Take as many warm-up sets as needed.

A1 activations

B1 Chain Swiss bar close-grip – 6-10 reps
B2 Single arm DB preacher – 5-15 reps
3 sets, 90 seconds rest between rounds

C1 lying cable triceps extension – 6-10 reps
C2 machine preacher curls – 8-12 reps***
4 sets, 60 seconds rest between rounds
***drop set last set

D1 lying cuff laterals – 1 set, 6-10 reps, 90 seconds rest before/between top sets

**** all sets listed are working sets. Always take as many warm up sets as needed.

[video-skip-position text=”Start”]
I’m currently on the hood’s intermediate balanced program and I want to build a strong posterior chain. I have safety bar squats on leg day and dB rows on back day is this enough? Are deadlifts a good option or just a lot of risk injury. If so please describe how you avoid injury on deadlifts and how often is too much of them.

[video-skip-position minute=”3″ second=”28″]
What do you consider the most “important” principals when it comes to hypertrophy?

[video-skip-position minute=”4″ second=”42″]
If I want to improve my front squat and progress stalls a bit can I continue to try to improve by going at it again for the next few weeks. (assuming that sleep and recovery are pretty good because other lifts are still progressing steadily) At what point do I need to switch it up and is it really necessary? I think ive heard you say after 6 months you might change your staple compound movement to another especially if progress in that movement slows. Ive been on front squats for 7 months and seen some stalling the last 3-4 weeks. my reason for doing front squats is I like challenging myself and also im 6ft2 so I find mobility wise and depth the front squat agrees with my body (no pain or feeling shit where I shouldn’t like I do a back squat). I really don’t want to give this movement up am I fool for that?

[video-skip-position minute=”8″ second=”30″]
If you aren’t sore after a workout, what conclusions can you draw as a result of that? Does it mean you didn’t stimulate the trained muscle enough, or can you still grow?

[video-skip-position minute=”10″ second=”25″]
Hey Joe. Less of a question, and more of a request: would you consider doing a chest specialisation programme/ebook (like the ‘Calformation’ one you’ve done)?

[video-skip-position minute=”11″ second=”53″]
personally love supersetting exercises. I know you’re a fan of drop sets. Does this mean you prefer supersetting two of the same body part exercises together or opposing body parts? Such as a lat pull with a row vs a chest with a back? Prefer compound first with an isolation second?

[video-skip-position minute=”15″ second=”53″]
I ruptured my pec tendon about 2 months ago, and comparing both pecs my uninjured looks substantially larger. When I get back into training should I still try create Hypertrophy In my left or play catch up and have my right pec gain strength and rebuild?

[video-skip-position minute=”16″ second=”50″]
you discussed multiple times that frequency training is good for developing lagging body part, but what about frequency training for fat loss? Thanx

[video-skip-position minute=”19″ second=”30″]
I know you’re a big fan of Nutridyn Greens, have you ever used their ‘Brain Restore Powder’ supplement?

[video-skip-position minute=”21″ second=”50″]
I only have available 3 times per week to train. What training split would you recommend me to do? Which exercices should I do and how many sets per muscle group per week, I am novice to intermediate lifter.

[video-skip-position minute=”22″ second=”37″]
MOAB from Redcon1

Ideal time to take?

Realistic expectations from this product?

Are you gonna try it?

[video-skip-position minute=”23″ second=”58″]
any thoughts of including a block of strictly sub-max only training, with a focus on execution? I already have execution based exercises as you note in your HWOD document, but just wanted to see if you think a training block of only sub-max would have some additional benefits.

[video-skip-position minute=”27″ second=”37″]
When you began training individuals – particularly general public oppose to bodybuilders – did you ever find yourself in a position where you would choose to not coach them based on intuition, whether it be online coaching, or 1 to 1.

[video-skip-position minute=”38″ second=”03″]
Doing an RDL how would you bias hammies over glutes what cues would you suggest?
Does chin tucked make a difference?

[video-skip-position minute=”39″ second=”34″]
I haven’t seen this asked (or I overlooked it) but what are you thoughts on the application of thick grips (like fat gripz or iron bull grips)?

[video-skip-position minute=”41″ second=”27″]
Just a random question about working up to your working sets e.g. 4 sets of 12 (4:2:1:0) cannonball leg press. I always do 1-2 “nervous system warm up
whatever sets”. So do i start of the first set with 50% of my 1 RM or do i immediately start with 75% and work up from there in those given sets?

[video-skip-position minute=”43″ second=”09″]
I can’t do single pull up / chin up. What preparation / progression would you suggest for 8-10 pull ups/ set? Thanks

[video-skip-position minute=”45″ second=”04″]
since losing 125lbs, everytime I bulk it seems I just get fat instead of actually building muscle. What would your thoughts be about some one trying to add mass that has lost a substantial amount of weight, vs some on who has not. Should macros be different because the individual was overweight before? does that play a role in how they use nutrients?

[video-skip-position minute=”48″ second=”10″]
What’s the effect of sucralose containing supplement during keto phase of diet? Thanks!

[video-skip-position minute=”48″ second=”17″]
what are your thoughts on training fullbody 5/6 times/week with using only 1 exercise per bodypart, do you think the extra output per bodypart would be more beneficial then using a split where you would accumulate more fatigue per bodypart?

[video-skip-position minute=”49″ second=”34″]
Wanted to ask when the bulking phase starts is there any effect on the hair, is there any damage to the hair or anything (head hair and body hair)

[video-skip-position minute=”49″ second=”55″]
I remember watching in one of your videos you mention the EMG just measures muscle activity and not tension from load (if I remember correctly) could you touch on that a little further please

[video-skip-position minute=”51″ second=”50″]
If you were to train first thing in the morning fasted, when would be the optimal time to do cardio during a fat loss phase? Would you train and then do cardio all in one session? It seems like you would be digging that metaphoric ditch too deep doing it that way. Thanks in advance!

[video-skip-position minute=”53″ second=”10″]
Been sponging it up now for 6 months now. But in that time, our daughter was born and my commitment to training/nutrition has taken a massive dive. Now the routines kicking in, I need to recomp this skinny fat thing I’ve got going on. I’m 82kg at around 20% BF. Would you suggest losing the fat first? And if so what would you suggest my calories and macro split look like? Or eat at maintenance for a few weeks while I get back into the swing of training? Cheers!