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What are your thoughts on the High Intensity protocols of one set to failure, once or twice a week? Could this be incorporated into a split I.e a full body high intensity session at the start of the week then 3-4 split sessions in the week?

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Is there any time where training a sore muscle is optimal? What are the best ways to judge a muscle’s recovery to determine when to train it again?
Thanks big Joe!

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Position variations-
Do you believe you can bias particular muscles by altering foot position on a seated leg curl or lying leg curl, foot position on a leg extension, hand width on a barbell curl?

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Been doing PPL split, and enjoy the frequency. Noticed your intermediate split (quads legging) has legs, pull (w/ some quad), push(w/ some quad), quads, off. You recommend leg extensions for that extra quad work? I have a feeling that squats/leg presses that often would be tough to recover from. Do this at the end or during your activation at the beginning?

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What are thoughts on pros and cons of splitting hams and quads into separate sessions versus smashing them together? What would you recommend?

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Should each workout be different or the same body part or a consistent set of movements. If so for how long? Also I’ve seen some workouts of yours where there are few sets and some where there are lots. for the ones with low volume how do you achieve a good muscle stimulation?

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Do you incorporate drop sets to create a metabolic stimulus? And would you use drop sets as a replacement for the metabolic focused mechanical drop sets you sometimes do?
Just seems like they are much more time efficient as well

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what is your opinion on MRE from redcon1 overall? Do you think that can be serious replacement to meals with same nutrition? I can eat very consistently but sometimes i have a taste to skip the meal and just drink the shake especial like 2 hours before training.

Should i always trying to stick with the solid meals and take MRE just occasionally when it is necessary for not skipping the meal?

Are you using MRE?

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Quick question. I know that you supplement with electrolytes and with greens products for replenishing minerals. Is there any reason you would prefer taking a greens product over a multi-mineral supplement?

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Can you give your breakdown and comparison of absorption and bio-availability between a regular whey protein and a complete amino acid supplement like Thorne has?

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Is there anything wrong with selecting movements from your workouts to create a differing workout or does the order and volume usually matter? Thank you

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During overhead Tris extension (Cbl version) movement I feel my shoulder joint along with triceps, so I can’t load it as per my strength. I know this is because of limited external rotation of my left shoulder joint. Any modification in set up is possible to avoid joint involvement? Thanks!

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Question about squatting. When I squat and put intention on my quads my knees are in pain and I can’t squat. However when I put intention in my glutes and hamstrings pushing mostly through my heels I have no pain. My question is, is the latter the proper way to squat and I’ve been doing it wrong this whole time or is that most likely my bio mechanics? Also if I’m squatting and unable to put intention on my quads are my quads still working hard enough to grow big?

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Any advice for avoiding strain in neck (neck pain) during various exercises. Thanks!

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What are your thoughts on taking mini breaks during the end of your set to eek out a few more reps? Say you get to 6 reps bench press repping continuously but then you lock out, take a few quick breaths to get 1 or 2 more then rack
Would you recommend this or stop the set once you hit failure with continuous repetitions?

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Killing it!! When you perform a working set will you take every set to failure. When is there a time to not take working sets to failure? I say this because of information I’ve heard from other individuals saying they perform there working sets to let’s say for instance a RPE of 7 but and will then continually track that method of for progression. What are your thoughts, can’t wait to hear your response ….. Thank you for your time big guy!

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Will you push training variables to its maximal amount (volume, intensity, loads, frequency, techniques, etc.) while recovery & progression is keeping up with the pace optimally?
I’m working on a 7-day split involves training 2 times per day for 4/7 days:
Chest – Back | Quads | Shoulders – Arms
Chest – Back | Hams | Shoulders – Arms | Rest (7 days in total)
Training style is a mixing between your techniques & Matt Jansen’s. Put execution -> intensity (load) -> intensity techniques & volume above all else. I’m keep pushing my calories, and I “know” my body demands more, like its signaling me that it wants to grow. So I keep thinking strategically & very conservatively in changing variables. Adding more calories and I feel my recovery & progression keep getting better, increasing weights & execution every week (more weights/more reps/or better execution). Although I add in very much calories, but my body fat is not stocking up much. Is it a good signal to keep pushing training hard and even to elevate the training side (in terms of training frequency & volume)? I think I could benefit more from extra sessions on lacking body parts/detail works. What is your opinion for my situation?

By the way, I trained 2+ years. Competing. Natural.

[video-skip-position minute=”54″ second=”45″]
I just subscribed to your program and can’t wait to keep the gainz I’m going to have. Can I ask you what’s the difference between the typical split of a bodybuilding workout and your style of workout where you do relatively lesser overall sets but keep it more intense? Does this help induce more growth in terms of hypertrophy? And also if the goal was hypertrophy how do I do periodization with your programmes?

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Do you have a meal plan (or guide) for women wanting to bulk?

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Hi Joe in terms of Hypertrophy for legs, what frequency do you recommend? Twice a week?

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Knowing you mostly do eight day splits would you increase the volume of your workouts if it was a six day split? How would you recommend pushing past failure without a spotter? Rest pause or drop set? Thank you

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How to manipulate tempo and rest period with respect to training stimulus? How much time (in seconds) under tension is acceptable for various training stimulus?

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Hi, In addition of above question how much time under tension is acceptable per set? Thanks!

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Joe, question about exercise profiles. For movements like hack squat and inclined smith/BB press, we use bands to make the fully lengthened position lighter and heavier at the top. With movements like the hammer strength iso row, you said the profile is good because it gets easier towards the fully shortened position. Both of these make sense, but can you explain a bit why it’s opposite for the row? Would be useful when selecting machines/ movements. Thanks!

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Thoughts on intermittent fasting? can you bulk or build muscle on such a diet?

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hey Joe, I did ask you this question on Instagram ….but then I thought well that’s stupid. if you got his website ask him on there and be patient….he’s a busy guy.

anyway, could you point me into the direction of some research that suggests hypertrophy happens in those final few reps of failure. Im at university so have a lot of access to papers. Anything you think would be a fantastic read let me know! love bio mechanics and it’s something I’m learning as I study my degree.

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question is for hamstrings, if/when I train at home I don’t have a leg curl machine and I am already doing either BB or DB RDL’s what would you consider another great exercise for hamstrings (alignment, bracing, profile)

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Today I tried, Smith machine lunges (following your Instagram post). I felt more on my glutes than quads. Please explain this exercise in terms of profile and cues. Thanks!

[video-skip-position text=”Start”]
Is it necessary to train each body part with same / neurological stimulus? Can we change stimulus for different body parts based on its contraction ability?
For instance, strength training for chest, metabolic training for legs and high volume (hypertrophy) training of Back, delts and Arms in a 6 weeks split. Thanks

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what’s your thoughts on ‘Your 1st and last reps should look same technically’?

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how is your pre workout meal (intra if that’s available) and pre supplements introduced before training and post meals and post supplement intake? Do you have or recommend a certain time frame when consuming these items?

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just a question regarding intra workout carbs. In many of your previous q&a sessions, you mentioned that glycogen requires some hours before it gets synthesised. If that is the case, what is the purpose of intra workout carbs? We are taking them, but it is not readily available as a source of energy. Am I right?

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Why do you wear the nose thing when you train

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just curious on your thoughts on tempo, and perhaps instances where you’ve a certain tempo for certain reasons.

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My right lat shows better development than left lat. This is may be due to better mind muscle connection at right side than left side. I am always activating my lats prior to any back movement. Also doing multiple unilateral exercises. What else should I do for symmetrical lat development?

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In 5 weeks I will end a 2 year diet where I have will have lost approx 42kg/ 90lbs. I plan to start a lean bulk beginning of August.

I wake at 7am, train fasted at 8am and start work at 10am where I have my first meal that is usually over night oats.

What are your thoughts on training fasted? And what approach would you take prevent atrophy?

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do you have any unfockers/exercises/activations directly for Sacroiliac pain/joint? Thanks

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how to start cutting for the first show. I mean when to incorporate the timings of HIIT and calorie deficit to look shredded AF on stage.

[video-skip-position minute=”41″ second=”20″]
2 most valuable concepts you taught in last leg activation video.
1. Close the gap between active and passive ranges.
2. Training pure articulation of the joint.
Can you please explain these 2 concepts specific for shoulder joint? How can I minimize a gap in active and passive range of my shoulder joint? Thanks!

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Any tips to training lower body when you have a hemorrhoid? Random but worth asking.

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When doing high volume training containing 4 or more working sets per exercise, is it necessary to achieve failure on each working sets? Thanks!

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What is your opinion on Blood Flow Restriction Bands? If you were to implement them, how would you use them?

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Qny merit to using two-a-days when addressing ‘weak’ body parts? I.e. chest in the morning, shoulders/delts in the evening, so that both muscles are being trained “first” in that workout? Just in regards to training those muscle groups more frequently, thanks!

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I am sorry if the question was asked before, but I wanted to know if supplementation is necessary for someone who wants to have very good overall muscular physique, look great and be healthy. Thanks!

[video-skip-position minute=”53″ second=”17″]
I’ve seen your video about “the best muscle exercise for chest” but what will be your go to exercises for the lower part of the chest?

And second part of the question, probably a dumb one but do you think that we can have exercise working really well both on the stretch position and on the peak contraction like decline machine chest press ? set up with bands i can have a really good stretch and a hard contraction like using seated cable flyes, is this making the exercise better than a regular dumbell press for example ?

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I’m about to start the first cutting/shredded of my life can you please suggest me DO’S and DON’T s and the time period of the cutting season like how long it is expected to last

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I noticed you prefer a top heavier set with lower reps and then a back-off set with slightly higher reps, couple questions:
Do you prefer this method over a straight set format e.g. 3×10? Can you explain why?
What percentage do you tend to drop for the back-off sets?
How do you use progressive overload with this method? Do you focus on increasing the first set to hit the target reps and then not worry as much for the back off set?
If you consistently don’t meet target reps on the back off set, would you deload the weight on this set and keep the top set the same? Or deload the weight for both sets?

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i just finished a personal trainer course,and they present there some things about periodization.
The course says that for everyone ,after a deload period,or even for a begginer,there has to be a period of anatomical adaptation which depends on the goal(muscle building/fat loss),then another macrocyle based on what the person in case wants(hypertrophy/fat loss).
Do you think the same principle applies for advanced lifters?I surfed through some of your videos and you haven t talked about periodization in those.

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

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Do you have anymore cues like the calve one you got from some expert?

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Any advice to keep calories high without feeling like force feeding yourself? Or at least less of the time.

[video-skip-position minute=”13″ second=”18″]
I love your approach on training split. However, I want to know your views on exclusive metabolic or strength or hypertrophy kind of training split (stimulus)? Thanks!

[video-skip-position minute=”16″ second=”01″]
Joe sir any concept upon the brown fat and other types of fat, visceral and subcutaneous and other types of fat, just curious.

[video-skip-position minute=”18″ second=”15″]
I like/follow your prioritization principle for weak body part. I am also starting my workouts with weak body part 1st then other (strong) body parts. My question is ‘What other point (s) should is consider for prioritization other than starting workout with weak body part?’ Thanks!

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What pre workout supplements do you use for two workouts a day?

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Is it possible to use seated leg curl machine for lengthen range of Hams? If yes, then please suggest modifications with details and cues! Thanks

[video-skip-position minute=”24″ second=”55″]
Just curious to hear your take on elbow tuck during chest pressing. I absolutely understand the idea of directing the vector of force to the desired muscle fibers. I’d argue that in order to do that during a chest press, your elbows have to be relatively high which is an idea that you seem to subscribe to. It’s just so common these days to hear people saying you should tuck your elbows to “protect your shoulders.” What is your opinion on this and do you believe that keeping your elbows more perpendicular to your body will accumulate micro trauma to the shoulder joint

[video-skip-position minute=”30″ second=”37″]
Also, when using a Smith that isn’t quite vertical for Chest, is it better to use it with the bar going towards your head/backwards as you push it up, or with the bar moving forwards as you push it up? Thanks!

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Any advice for a lagging Tricep short head compared to long? Ive tried training more in a shoulder extended position which to my knowledge could create active insufficiency in the long head making it inefficient, but I still seem to get a lot of tension through the long head.

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With Incline Pressing you advocate getting a big arch to bias chest, why not just go less of an incline on the bench to get the same sternal angle relative to the load? And what about someone with relatively high amounts of spinal extension, is there a point of too much of an arch?

I ask for incline bench because as I understand it theres a degree of spinal compression a flat bench wouldn’t have and Im curious if that could be harmful in a position of full extension for the spine.

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are there any good replacements for caffeine any functional medicine kind of thing that can be suggested to a hypertensive person or any other pre workout suggestions which is not that much taxing on the heart?

[video-skip-position minute=”40″ second=”52″]
what do you find the best method for tracking your lifts, programs and your clients progress whether it be via app, program or just paper and pen journals.

[video-skip-position minute=”42″ second=”00″]
In your recent Nutsack day videos, you used seated leg curl machine, which specifically isolate shorten range of Hams. Are all out sets on this machine sufficient for Hams or other exercise isolating lengthened range of Ham is necessary for completely isolating Hams? Thanks

[video-skip-position minute=”42″ second=”45″]
In my today’s chest workout, I could not complete perfect 6-8 reps with the same weight I used in previous chest workout and I have to significantly drop the weight to achieve targeted reps! May be today is not my day!
But, my question is
1. What could be the reason for drop of my performance?
2. Is it necessary to always work with our max weight?
Thanks!

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Hi, do you have any recommendations for powerlifters looking to gain muscle mass in offseason besides including isolation exercises and bumping up the volume?

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

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I want to ask you about performance drops. I Think i have big drop after first working set to the next working set and very often i cant do 8-10 reps even when i drop the weight a lot. When i cant hit the rep range 8-10 i tend to do one more working set to get on this rep range but very often i feel i have enough after two sets. Should i drop the weight even more to get 8-10 reps and stick with the 2 sets or add one more set a get for exmaple 6 reps, then 8, then 10.

This is for example ma last lats training:

Activations, warm up sets (exercise machine ROW with one hand) with 2×55% load around 5 reps, 1×75% around 3 reps, 1x 100% load for 2 reps. Then :

1. Working set / 100% load for 6 reps

2. Working set / 75% from previous weight but i can do again just 6 reps and no more with same execution

3. Working set / 55% from 1.working set weight and i do maybe 7 reps

( 3 minutes between sets, trying to hit failure every set, feel everything good, 10 years lifting, execution 9.5/10 )

It happen to me even when i am on calories deficit or surplus. It is happening pretty much on every bodypart especial on my main movement like row, heck squats, preacher biceps dumbbell press …

Sometimes i have hard times to go over 12 reps even with very light weight. Very long time i trained around 5 to 8 reps. Can that be a problem to adapt to few more reps?

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Share your insight for overall delt development (frequency, load and volume for each head of delts). Thanks!

[video-skip-position minute=”7″ second=”20″]
Chest is a priority body part for me.
My current split has me hitting chest twice a week and I’m subscribing to two exercises per session, two working sets with as many warm-ups as needed. My question is, with really only 4 chest exercises per week, would you even bother to have one of those movements be a fly variation? Should I just stick with pressing movements or should I be programming flys in as well? Do you think flys have a place for someone who would consider chest as a weaker body part? Thanks!

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I am planning to go for upper body – lower body – upper body – lower body – off – repeate split for at least 4 weeks (max 6 weeks).
1. My weak body part is chest and back, so how many exercises per session I have to include for these two body parts?
2. Any recommendations on recovery for such split.

[video-skip-position minute=”11″ second=”0″]
Hey Joe question about fat loss and optimizing my workout. So I workout 5 days a week a lot of heavy lifts. My plan is to do a circuit with prowler sprints teamed with a big compound lift as well as farmer carries for 10-15 minutes. If this is a smart plan to burn more calories how would I best adjust my 5 one hour workouts a week to integrate this? Any other comments you have on torching body fat and maintaining as much muscle as possible please I’m all ears.

[video-skip-position minute=”15″ second=”30″]
Sorry for the dumb question! What’s the key differences between muscle building and fat loss exercises / workouts?

[video-skip-position minute=”16″ second=”00″]
How would you suggest progression of load/efforts? Is increasing weight considered under progression or there are other factors/ tools that can be used for progression? Thanks

[video-skip-position minute=”16″ second=”29″]
I’m having issues with my left glute in that I just can’t get it to fire. There’s no amount of mind muscle connection that will work, it just won’t activate. (Right glute fires great). Any thoughts on what could be impeding this glute from firing properly? I spend most of the day sat down so I can get pretty tight hips but not really sure of any unfookers for this kind of thing!…. I’m also getting a hip impingement in that same side so wondering if this inactive glute could be the culprit?
Thanks!

[video-skip-position minute=”19″ second=”22″]
I got a question about puffed rice cakes. It has same macros like normal natural rice. I wanna know if is cause more inflammation than normal cooked rice because it is processed food.

For me it is much easier to eat rice cakes, or similar products. Sometimes also taste better for me but i am worrying about quality. I eat them sometimes and never spot any bad impact on my digestion.

When i am working are much practical to eat rice cakes during the day. Post workout i am able to eat cooked rice with meat.

I want to know if there is better option than rice cakes are and how big is the difference between rice cakes and cooked rice.

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What’s your opinion about intense minicut (lose of 1.5% in week)? How would you suggest doing this?

[video-skip-position minute=”24″ second=”31″]
Why do you say caffeine, or too much of it can have a negative impact on gaining muscle?

[video-skip-position minute=”29″ second=”0″]
What’s up Joe, I recently watched one of your leg training videos, I think it may have actually been a video on the best quad development and it may have been on YouTube but I had a question about rest pause sets.

How should I approach the rest pause training, should I do like three sets of squats pyramiding up in weight and then on 4 do rest pause sets w q heavier weight or lower the weight and go for reps per set?

Or would it be best to do 1-2 warm ups and then 1 all out set of rest pause ?

Finally how many weeks could I continue to do rest pause for squats or any other movement?

[video-skip-position minute=”33″ second=”55″]
I have a progression question – in your HWOD document you mention picking movements that you actually feel. If you get someone on a shit end of a spectrum of internal focus, how would you progress from only feeling 1 exercise to multiple angles/exercises.

[video-skip-position minute=”37″ second=”40″]
I want to ask, ‘Which one is better for fat loss, metabolic training with substantial amount of carbs or low volume training with keto kind of (high fat) diet?

[video-skip-position minute=”38″ second=”00″]
My 2nd question is, ‘Why I always feel fly movement better for my chest than pressing movement? Today, I felt cable fly with 15 kg weight better than incline Db press with 35 kg weight (pause at bottom).

[video-skip-position minute=”39″ second=”30″]
What are you thoughts on RDLs, 45’ Hip/Back extensions or Leg Press (feet high/wide) for Hamstrings (in addition to curls).

I tend to ‘feel’ my Hams best on the leg press, but I’m not sure this has the same effect as the other options?

Would you personally preference one over the other?
Would there be any mechanical difference between individuals that would bias one over the others?

[video-skip-position minute=”41″ second=”55″]
My question about rest period between sets, is rest taken between sets a good representative for muscle Hypertrophy, as per the NSCA guidelines they say rest periods also have a certain impact on it, your thoughts and experiences

[video-skip-position minute=”43″ second=”48″]
How many working sets while cutting phase do you suggest, if during offseason the number of working sets for biceps was 9 ?

[video-skip-position text=”Start”]
Do you think doing activations for a muscle throughout the day would help improve mind muscle connection or that internal focus?

[video-skip-position minute=”2″ second=”50″]
Completely agree with what you suggested for contest prep. of a guy with 25% BF.
I am sorry for again specific question. You told that at least 40 weeks to 1 year prep is necessary to reach 10% BF from 25% BF. Please suggest your approach for progression from 0 to 100. Thanks!

[video-skip-position minute=”8″ second=”00″]
How to use (set up and resistance profile vise) deadlift more for back muscle contraction than Glutes and Hams? Thanks

[video-skip-position minute=”9″ second=”36″]
Hi Joe, any recommendations for full body workouts? Does it matter in the order of exercise?

[video-skip-position minute=”13″ second=”21″]
Hi Joe, first of all great content thank you.

I am going to be traveling pretty soon for a 4 weeks period of time. My access to the gym will be pretty limited , once a week probably with minimal equipment ( Probably few basic hotel gym machines). Thats the most I could’ve got with my current budget.

The question is, how much muscle loss can i expect during this time frame ? Is it possible that I wont experience muscle loss at all (I dont expect to make progress during ).

How can I minimize the loss and perhaps even make use of this time? Im planning to do some training with resistance bands on days when i dont have access to gym, just to keep muscles from atrophying. Is this a good idea ? What would you do?

[video-skip-position minute=”17″ second=”42″]
Hi again, a short question.

Does NEAT (walking , light physical job, being active throughout the day) has a negative effect on muscle recovery and on hypertrophy in total?

For example, lets say Ive just completed a leg workout. If right after the workout I will go to work that will include light walking, light stairs climbing perhaps, light physical work, will it interfere negatively with recovery? And if yes then how big is impact? Or perhaps it is the opposite and it can actually improve the recovery?

[video-skip-position minute=”18″ second=”32″]
Calf questions-
What would you suggest for limited ROM plantar flexion.
And my contractions feel at the lower part of my calf not much contraction feeling up high, does this matter if so what would you suggest.
And sometimes I even feel tibialis during calf training

[video-skip-position minute=”22″ second=”35″]
Can you please explain pros and cons of bottom loaded rack pull (bands below feets). Thanks!

[video-skip-position minute=”24″ second=”11″]
Clarification question on exercise selection (in a sense) – for exercises where it’s most difficult in a shortened position vs most difficult in lengthened/mid range, the short range has less output but “better” in the sense of really learning the mind muscle connection, right? While the lengthened/mid range would be more-so then opposite?

[video-skip-position minute=”27″ second=”37″]
Do you suggest any exercises to emphasise the serrated anterior? If so what exercises and suggested cues would you give?

[video-skip-position minute=”29″ second=”31″]
Is it alright to take a glucose disposal agent like ALA or Berberine intra-workout? I am taking 2grams of ALA intra-workout with 10grams of Creatine, 5 grams of Taurine, 1 gram of pink Himalayan salt and 100grams of carbs at the moment. My pre-workout meal is very high in carbs too(around 100grams). My thought was that the insulin mimicking effects of ALA would help transport the carbs and other nutrients to the muscle creating more of an anabolic environment when working out.

The other question I had is how many grams of carbs is recommend per gram of ALA? And how many minutes after ingesting ALA does it take for the insulin mimicking effects to occur?

[video-skip-position minute=”34″ second=”25″]
I observed multiple times that you rate your exercise execution out of 10. I also started rating my exercise execution along with trackings my weights. Can you explain your criteria for 10/10 exercise execution! Thanks

[video-skip-position minute=”39″ second=”10″]
As a physique competitor focused lifter (from the UK!) I have always trained with very high volume – up to 8 exercises per body part (3/4 sets) twice a week.

From watching a lot of yours and Jordan Peters videos I am focused a lot more on execution and lowering volume; however I am struggling with the mental detachment from high volume from years of training this way & generally enjoying training everyday spending 1.5-2 hours in the gym. My question is two fold:

– Can I get away without a rest day on a PPL split if my recovery is good (anabolics / diet on point / other factors fairly tight); and

– Can I keep additional volume in my sessions, knowing this is likely not generating muscle growth signal, but to keep up the calorie burn as a man that hates cardio?

[video-skip-position minute=”44″ second=”01″]
I tried to search video on execution of Vacuum, execution cues for Vacuum exercise for Abs!

[video-skip-position minute=”44″ second=”38″]
For rear delts – I’ve heard you mention that a bit of scap. movement is okay at the end of a a ROM, but does it make any mechanical difference if you were to start in protection vs retraction? Just noticed personally that retraction feels a lot better in general