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Thoughts on single arm barbell landmine rows? I’ve seen you do them with John meadows and a long time ago on your IG, how come you don’t do them more often?
You and josh both used to do seated nautilus rows quite frequently at mi40, could someone substitute seated dual cable rows for those and use them as a main exercise to progress load with ? Pending execution is good

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Any tips for shaving body hair, specifically pre-contest

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Hi Joe. I’ve noticed that my adductors tend to bulk like crazy while my quads are slow to put on size. I can always feel my adductors working hard during squats and lunges. Is this a mobility issue or am I simply neglecting to offset the load to the muscles I’m intending to use?

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Is there a reason you deadlift “touch and go” rather than from a reset each rep?
What are the pros and cons of each within the scope of Hypertrophy?
My reps are cleaner when I pause before each rep, so touch and go for me means using less weight or worse execution.

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When you set your band tension with the bands totally lose on the bench press. Do you feel like the bands come off or feel like their is a big difference in tension. Where it comes on and completely off a certain points of the movement. Or am I just not setting it up properly

Hope my explanation makes sense?

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Will you be posting the entire routine you’ve given to Aaron for his calf transformation? It’d be cool to do it alongside him as well, thanks!

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Loving all the info about lat training, its really transformed the way i think about exercise selection on back day.
The nautilis xpload lat pulldown you rated as one of the best machines you have used for lats and i can see why.
My gym doesn’t have one, what would you suggest as the next best machine or setup for a pulldown movement?
(I have all the prime ro-t8 handles if that changes anything)

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What are your views on intermittent fasting for fat loss and muscle retention, and diet adherence.
Also, some research suggests that it helps enhance growth hormone production, and being in that fight or flight mode (via not eating and being fasted) helps target adipose tissue . This is speaking from experience of fasting.
I feel quite attached to the fact that it it keeps me in check mentally with my diet, for what ever reason, and have had fantastic results using it, based on the fact I was 20 stone at one point and around 35% body fat (rough figure from memory). It was a tool I used towards the end of my weight loss transformation, however, now I look to build muscle while keeping fat as low as possible. Just wondering if keeping it on board is detrimental to my progression with regards to hypertrophy. Would love to know what you think!

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Question about your cuff lateral raise from a mechanical standpoint. I was approached by someone at my gym who is certified blah blah also studies mobility training as well. He tried to instruct me that having the handles or cuff sit on my fingers that a spread out gives a better load and contraction on the lateral head than the initial profile I had it on. Being the nice guy I am, i appeased his request and told him my forearm was taking away at the bottom of the movement so he said to do partials the whole set. My question is, does his reason hold any merit

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For people with winged scapula (without damage to the Long thoracic n. and/or former SLAP repairs) any advice for still retracting/depression the scap? Having major issues really setting it and keeping it in place.

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Small addition to that – you’ve mentioned internal moment arms, can you touch on that in a bit more detail with perhaps some examples?

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Im curious about your thinking behind your Activation Sets. I think I get the Idea, but Im curious if you have any more information on why it works, or why you use it the way you do. Many of the studies Ive seen looked at post activation potentiation – wave loading, use something like 60% of max to increase contraction in later sets. What is the benefit of using very light loads, and of completely shortening a muscle?

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Do you have any advice on maintaining digestive health (particularly preventing constipation) for clients (mainly small females) when you are dieting them hard?
I have recommended psyllium husk to clients in the past but it has produced mixed success.

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Joe i like to ask you some questions about programming. It is a hot topic these days but i want to know your view on this point. I do not see a lot of these topics from you or perhaps i miss them so i like to know those things.
In the question I assume that the execution is good.

Volume.
1.What is your thoughts about working volume per muscle and per years a training. (Novice, intermediate, elite) 10-20+ sets is what the science say butt what are your though
2.Does it change when you prefence muscle groups and what will change then?
3.Is it smarter to make better progress and stay fit (muscle and tendons, cns etc)? to work per meso with volume progress and decrease. For example meso 1 medium, meso 2 high, meso 3 low. So working to your maximal adapt recovery stay there for some weeks and go back to lower volume.

Frequenty:
1.What is your thoughts about working how frequent you have to hit a muscle on average and per years a training (Novice, intermediate, elite) for the big and small muscles. Some standpoint a telling frequentie most go up by the year other people say frequentie must go down and work volume in the training most go up. So for a elite workin with 15-20 sets per muscle group 1 and let say day 2 low volume or work only 1 time per week.
2.Does it change when you prefence muscle groups?

Exercise order: :
1.What is your thoughts about exercise ordering.
2.Does compound always go for isolatie what are the exeptations
3.Does mid range exercise always go in front of short or length exercises what are the exeptations
4.Does things change when you prefence muscle groups?

Load vector (short, mid, length)
1.What your thoughts about ordering exercise load vector?
2.What will give a beter result to do a mid, short and length exercise in one workout (volume high) or spead them over the week and do on a emhasis day 2 exercise (pull day 2 back, 1 chest) and (push day 2 chest 1 back)
3. If so what would be your ideal load vector split day 1 short+length and day 2 mid?
4. Is it more ideal vector split more important than the muscle frequentie? So for example hit the muscle wit all the lenght is more ideal than hit the muscle 2-3 per week with 1 exercise?
Intensity and rep range
1.What is your thoughts about Intensity and rep range over the meso blocks to make ideal progression and stay fit (muscle and tendons, cns etc)?
2.Do you work with special rep range per muscle group or do you work with different range over a cyclus let say 4 weeks 10- 4 weeks 12-15 and 4 weeks 8 to hitt a the muscle fibers.
When we have to begin with specialisation of muscle
1.For example a Novice, intermediate men that want to have a V taper does he has to specialize on delts and back? If so how would the exercise ordening look like on a average 3-4 time split.
2. Should women how train for a better bikini fit specialize on glute, shoulder, back for example
If so how would the exercise ordening look like on a average 3-4 time split.

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Do you have any clients that do have well developed chest, but anterior delt and side delts are underdeveloped? I tried straight sets, intensifying sets such as muscle rounds and drop sets and still chest gets more developed than shoulders. Also, shoulders are still prioritized in my program, doing 5 sets for side delts on two exercises and 2 working sets for anterior delt. In comparison chest is not trained for more than 5 working sets total.
I think it is the case that I am very chest dominant.
Any principles on training would be much appreciated.

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Are there any clients of yours that do not respond well to intensifying techniques such as drop sets, muscle rounds and supersets.
In my case, I believe I get better musclular respond to 1 set 20 reps failure to cause metabolic stimulus compared to 1 set of 8 reps followed by 2 dropsets. The same applies with other intensfying techniques as mentioned above.
So, when I perfrom lets say a drop set, I will firstly go for my preparation sets, so I get good connection with muscle and then I perform my top set, for a given rep range to failure and then reduce the weight by 10-20% and perform another set to failure aiming to get as close to my top set. The same principle applies for my drop-down set.

Is that statement common? If not, can you explain how to program intensifiers in such a way that we can benefit for hypertrophy?

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It is a given that exercise execution is paramount to actually gaining any hard meat; however, in an effort to either perform more metabolic work or work in certain areas of a particular exercise range what accessories do you deem crucial to when looking to take a movement into full blown cross-eyed-seizure mode (e.g. bands and their appropriate strength)? And do you have any recommendations for brands?

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Sorry for the mass of questions but I can’t pass the opportunity to pick your brain. Was just curious of breaking down where exercises are hardest vs. a muscles ability to produce force. Is broken down of length of moment arm throughout the movement vs length-tension curve for muscle?

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in one of your videos you mentioned that you prefer to increase volume by a tiny bit each week as a tool for output during prepping. My question is, do you prefer to increase volume on lagging body parts or strong body parts?
Also, is there a case that you might increase volume in offseason where food is at its highest in order to maintain body composition as well as elicit some hypertrophy?

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I ve got some questions regarding session programming.

1. If you want to overload the short range of the movement, where would you place the exercise, at the beginning or in the end? For example, mostly machine plate loaded pull overs load the short range of lats and they do not follow muscle’s strength curve, but the movement covers most of its contractile range.
2. In contrast, plate loaded rows commonly follow the strength profile of lats i.e lighter at the beginning, then heavier and finally lighter at short range. However, this trains lats in 50% of its contractile range.

My real question is that, do we have to include exercises that train the muscle in its full contractile range even if we do not get good strength profile or is it better to get as best strength profile and not full contractile range.

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I’m 21 and lift since 14, back then I’ve done morbid bulk, then extreme cut and overtraining with cortisol out of control etc etc dumb young beginner shit. I think I’ve wrecked my hormones since now and for the last 3 years, even with well designed program and diet and with commitment at doing the work, in and out the gym, I basically pack only fat even with only well deserved insulin secretion, slight calorie surplus, I deal with gyno, even while eating all the cruciferous greens the redcurrants and a really strict diet with plenty of T boosting micronutrients and staying around 13%BF , I deal with low libido, energy, shitty mood and other hormonal disturbance symptoms while getting away from all the xenoestrogen and exotoxins I know.
That’s it, how would you deal with potential : poor insulin sensitivity, excessive aromatase, poor hormonal production and hormones homeostasis etc… it could be a life changer.

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What are your thoughts on a machine preacher curl with a good profile (ie hammerstrength) vs DB/BB preacher curl for an advanced trainee?
In a perfect world would you choose one over another and why?

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Just recently had an umbilical hernia repair.
Been advised to avoid lifting for 6 weeks, so about 5 weeks to wait from today.
Any advice on returning to training and what I should focus on first and prioritise to ensure I make a smooth transition into training again and don’t repeat injury.

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For females with breast implants, what training techniques do you think might be beneficial for hypertrophy while keeping integrity and proper placement of the implant? Hypertrophy in the sense that she has a pec/shoulder tie in as opposed to a totally neglected pec region leaving her with a visibly bony sternum, etc

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When setting up a fat loss diet do you prefer a moderate daily deficit I.e 500 kcal or dropping kcals more aggressively on rest days and keeping kcals higher i.e maintenance on training days
I’m currently training 4 days a week and am thinking a 1200 deficit on my 3 rest days with maintenance on my 4 training days will have me dropping about 1lb a week while keeping peri workout food intake high to facilitate recovery, but I’m not sure if the steep drop on rest days will prove to be counterproductive to this.

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I have been training for quite a few years now, however, I took a break for the past year and been back on it for the past 6 months. I am a hardgainer and weigh in at 72 kg at 39 and 6ft. Consuming approx 6000 kcals a day using IIFYM. working out 3x a week

My issue is, I never seem to gain much mass, I always look “skinny fat”. I have tried various ways to bulk over the years with disappointment at the end of the cycle. I have tried various workout plans that have been “customised for me” and had many 1-2-1 sessions with pros to try to give me what could be missing. I have seen some gains (I used to be 7 stone and a rack of ribs) so I know my training has worked over the years, to a degree.

I have had personalised diets etc from IFBB pros and worked with various consultants to try and get to where I want to be, but they were way too strict and unrealistic for long-term management. I am not looking to become huge, it’s just to try and be bigger than I am and be more defined.

I wondered….do you have some guidance for someone like me.

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I do have a question about endomorph type diet, ‘cos I have clods of fats under my skin especially on the rear legs, bottom chest and probably all over my body, I’ve tried Chris Aceto recommendations for lower carbs diet, carbs in the morning and before training, but the problem is at night ‘cos I usually wake up 3-4times to pie and never get proper deep sleep and i feel like everything is in slow motion next day, cardio training seems doesn’t work at all and I’m running on out of energy during the day, every time when I get more carbs to refill glycogen stores the clods of fat getting too ‘cos I can feel by tweaking that its not shrinking, I know exercise is still exercise but whats your recommendations for a diet and split workout, I’m working on double days shift, one week morning shift, another late shift, have you had any experience with this type of person and can you tell what’s working to get below 10% body fat?thank you

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First, I want to thank you for the plethora of information! I have been studying fitness for years and have to say that its refreshing to say the least that a knowledgeable and very informative person as yourself can share the information in the way that you do! On that note, I have a question pertaining to strength and size imbalances. I had ACL surgery about 8 years ago and didn’t rehab like I should have. Since incorporating your workouts and activations I have noticed a huge imbalance between my left and right quad/ham. to the point that I can not fully contract my left quad (isometrically) without feeling as if I am going to hyper extend my knee. In addition, when doing your standing activations for hams, i have a hard time getting a full contraction and in doing so feel a pull in my inner thigh (possibly Gracilis). What would you suggest in regaining symmetrical strength in my quad/ham? Thank you!!

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I’ve got a question regarding hamstring training. I train at home, and have a pretty extensive gym in the garage, but what I am lacking is machines. As you’ve talked about, your favorite exercises for hamstrings are lying or seated leg curls. I’m sure I could target the hamstrings with something like a dumbbell between my feet while lying on a bench, or the obvious RDLs, but I really don’t feel like I’m targeting the hamstrings as well with these movements. Any advice on what you’d substitute for those loaded leg curls?

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New member here. I am curious on your thoughts on Maximal recoverable volume in terms of how many sets most people can do in a given week and if there is an optimal range in your opinion of sets you can do in a given week.

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I wanted to know to loss body weight and still maintain/ gain a little more muscle how many calories would you start someone at. I’m 5″4 154 and 49 years old. I train 5 days per week. Some people say around 1400 others 1800. Not really sure what to think. They have said protein around 140g some say 160 g/ fat 45g others 70g/ carbs 80g to 160 just not sure. I did ask once before about squats any benefit to doing them w/o shoes verse squat shoes? Also was thinking of coming to one of the camps are they for anyone or more for pros and trainers? Do u ever do one on one w a non competitor? I am in Florida a few times a year and would Love to have a one on one if possible! Thx

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I’m a 21 year old male still pursuing to take my physique to the next level, as I have been for about 5 years now. From material of yours and others I’ve read in the past, I’ve learned you begin to become more catabolic in cardio sessions passing a 40 minute mark (correct me if I am wrong please). My problem here is I already am a hard gainer and have to eat around 350 carbs and 3,000 calories to keep my weight up. I work at a kickboxing gym (not my expertise, changing over to PT when I get a few more certifications). And here my heart rate stays very elevated for the four hours I work, as I have to hold and demonstrate different movements the entire shift. My question here is, what supplements/methods besides BCAAs do you recommend to combat my inevitable muscle breakdown throughout my shift?

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Question about your cuff lateral raise from a mechanical standpoint. I was approached by someone at my gym who is certified blah blah also studies mobility training as well. He tried to instruct me that having the handles or cuff sit on my fingers that a spread out gives a better load and contraction on the lateral head than the initial profile I had it on. Being the nice guy I am, i appeased his request and told him my forearm was taking away at the bottom of the movement so he said to do partials the whole set. My question is, does his reason hold any merit?

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When I do front squats, my back and grip give out far before my legs do.
Can you go over some cues/ procedure to develop an improved grip?

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Could you weigh in on subcutaneous water retention in the oblique area and how it differs from (or coincides with) typical fat deposits. Possible approaches to shedding the water/fat in this area and managing future retention.

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How does a mix grip effect deadlifts? I have trouble maintaining a grip when lifting any decent weight unless I use a mix grip.

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What’s a decent exercise to strengthen a lower back? I don’t want to use a belt for things like front squats because I’d prefer to get overall stable / strong but I find that even when paying attention to my form and not pushing the weights my lower back has a rough couple of days. Any advice would be greatly appreciated.

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Deloads. Would you put these in every x amount of weeks? Or do you recommend to continue training and take a Deload when fatigue keeps your performance from improving. I am sure that quality of training (training HARD and not like a pansy) might have a lot to do with your answer. furthermore how would you go about a deload? Avoid going to failure or decrease the weight or decrease the volume or a mixture of these? Thanks Joe. Really appreciate what you do here for us.

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What is your current post training stack to calm the CNS?

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My right pec is slightly bigger than my left. How can I correct this? Simple hit more reps on the left? Only hit the left? Shit talk the right pec and make it lose motivation to grow? I’m really struggling here.

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For somebody trying to get out of ATP (Anterior pelvic tilt) is there anything in particular I should avoid exercise wise?
I am aware that stretching hamstrings is detrimental but would RDL’s, SDL’s etc be detrimental also when the idea is to stretch the hamstring?

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What brand of cereal do you eat? It’s hard to find rice based cereals void of wheat products in good ol’ Canada

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Can your body fat % be too low to build muscle? Is there a magic number, body fat percent-wise, that you would normally start a prep around?

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What are your thoughts about steroid use with female competitors in the bodybuilding world? I have just started competing last year and I’m in the women’s physique division and I am a natural athlete. I’ve been watching videos during cardio by other competitors and have noticed a few are actually beginning to be honest about their use while others still hide it.

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Does sugar content of cereal post-workout matter ? (for general health) or does it not have as much of a detrimental effect since your body needs the fast carbs? For example; would you advise corn flakes or frosted flakes – the main difference being sugar.

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I broke my left knee two times 3 years ago, now i’m training heavy again for 1.5 years but my left quad is still smaller than the other one (a lot)

Do you have any tips to fix this imbalance ? For quads i’m doing banded hack squats and banded leg press (zero pain), leg extension and lunges are out because they are painful (i can do some unilateral bfr style with the leg extension because of the light load/pressure on the knee)