Answers to your questions from last weeks Q&A topic.
Ask your questions in the new topic (available now) for next week!
A1 seated calf raise – 3 sets, 6-8 reps, 2 minutes between top sets
B1 glute/ham raise – 3 sets, 6-8 reps, 90 seconds between sets
C1 standing calf raise – 10-12 rep
C2 donkey (or leg press) calf raise – 12-15 reps 3 sets, 60 seconds between rounds
*** all sets listed are working sets. Take as many warm-up sets as needed.
My question is about feeling the muscle vs perfect awareness and execution, mean I know feeling the muscle doesn’t always mean it working and also on execution when we do it lock it down, control, increase moment arms and so on, so it means muscles are working, what are your thoughts this and which is better to go by when owing the weight and better execution?
What is the difference between strength training and hypertrophy training in programming?
When do you suggest to increase food in offseason, I am 88kg the last 2 weeks but my log book is progressing even by small increments each week. Previous years I was obsessed with te number on scale and I became sloppy early in my offseason. So what variables you assess prior to further food increase.
I was wondering how you pick an exercice based on muscle function ?
Example:
As Lats have a fonction in hum351rus Extension AND Adduction, how would you select an exercice like a pulldown.
-You can go both u201cwideu201d grip and pronated with the main action being adduction, or:
-Neutral, closer grip, with Extension being the main action.
What would be the reasoning / concepts for selecting one over another ?
Same thing could apply to hamstrings, hip Extension / knee flexion, reasoning between choosing a RDL variation or Leg Curl?
Wanted to ask whether can i adapt to 2 a day training like Chest in the morning and back in the noon and complete rest next day or active rest, as my body responds to rest very well as because i’m a diabetic i need to workout everyday so what would you suggest?
If consuming intra-workout carbs and having dinner about 30 minutes or so after, what would be a good post workout meal? What kinds of foods would you recommend? Since I am already consuming carbs, would something like cereal right after the gym be a good idea? Then a full dinner about an hour after that?
How long after a workout would you limit your fat consumption?
What are your thoughts on curcumin? What time of the day would you take it?
If following a split that is back/delts, legs, chest/arms, rest, back/ham, delts, chest/arms. Would you vary the exercises from the first back or chest day to the 2nd one after the one day off? Or a more general question, if doing PPL, rest, would your push push legs day differ during one week?
Is glycogen necessary, or preferred, for HIT cardio, such as sprints or wingate. The intended goals here are cardiovascular improvement and fat loss.
Frequency/week? (During off season, during pre p)
just curious what you would say to a 47 year old woman who has been bodybuilding and competing at a national level for 10 years who is starting to notice some declines in strength? Still training 6x per week, harder than most. It is so frustrating and I know the question is pretty vague (i realize it could be a thousand different things) Also a harder than normal struggle to keep off weight and to lose weight. I am not grossly overweight now i just am hanging onto about 6 or 7 vanity pounds. maybe from your fantastic brain top 2 or three things to focus on?
I just subscribed not long ago and I have to say I love you principles and the way you train and teach. I am a 49 year old woman who works out 4-5 days a week but have notice it not as easy to loss weight as it was in my 30s even early 40s. My abs have been a big problem area for me and not sure if that has something to do with hormones or gut. I do have some gut issues and I had my gallbladder removed a few years back and since joining I hear you talk about gut health. Which supplements do you think would be good for someone with gut issues and help getting back on track? Also, I don’t do well with protein powders they seem to go right through me so I was wondering what I could or should take right after I train?
I’ve got a question about HIIT cardio and when is best to do, after workouts or as complete different sessions? Is first thing in the morning a good option? I’ve been told that HIIT cardio first thing in the morning fasted is not good or is that just bullshit.
In a previous Q&A you were discussing nutrition and said something along the lines of, “if a person comes to you wanting to bulk but they are 14% body fat, you’re not gonna let them bulk.” So my question is what is the body fat “window” you are trying to maintain with bulking and cutting and why?
I’ve seen you never advocate training in the short position anymore other than in activations? Only in the “middle” and lengthened ranges (maybe except for leg extensions). Why is this?
What are your views on post contest into a bulk? Reverse Dieting? Could you elaborate?
How do you “fix” winged scapula?
When you first started training what was your motivation then VS now?
If you look back over your competing, what is your biggest regret or mistake you have made?
If you could go back and give yourself some advice when you were starting out that could of helped with training/nutritional/recovery, what would you have gone back and told yourself?
What advice can you give to someone thinking of doing a show/competing?
Whats the biggest changes you have made recently to your training and nutrition?
What do you love about bodybuilding? why is it your passion?
Whats your least favorite thing about bodybuilding?
Moving forward what do you want to achieve?
A1 activations
B1 seated leg curls – 5 sets, 5 reps, 2 minutes rest between rounds
C1 single leg lying leg curls – 5 sets, 5 reps, 2 minutes rest between rounds
D1 pendulum/banded hack squat – 5 sets, 5 reps, 2 minutes rest between rounds
E1 walking lunges – 3 sets, 24 steps, 2 minutes rest between sets
*** for bodyparts where execution is not optimal, or when switching into a Hypertrophy phase or
coming off of a break keep loads at 90% of what you could handle. Keep reps perfect and
potentially short of failure. Keep execution intentionally slower really emphasizing control in
direction changes or transitions.
I train first thing in the morning about 75mins-90mins after waking. What would be an ideal pre workout meal to fit into this period??
I am looking for some thoughts on keto dieting for competition prep!! Any opinions positively or negatively on it are appreciated!!
Are there benefits to cupping coupled with deep tissue massage? If so, what? I have read all sorts of theories about it and also different techniques on how it should be performed. Or would just getting deep tissue and spending more time with that be more bang for your buck?
I’ve been following a lot of your training principles since subscribing I have cerebral palsy that effects my left side mostly. I really have to concentrate on that left side when training. Would you ever recommend doing additional sets for one side of the body or do more activation work pre training. Thanks Joe! I would of posted this in the forum just seems a bit quiet on there.
Thoughts on decline bench press?
How often do you change your training split?
Thoughts on intermittent fasting.
- What is the biggest mistake you’ve made, or biggest regret you have as a coach?
- What’s the biggest challenge you find of being a coach? Specifically working with a large
online/distance clientele - What are some of the best ways you’ve found to improve client adherence?
- What advice do you for someone looking to make a career out of coaching? Specifically
online/distance coaching? - What is the thing you love the most about coaching?
- Who or what has shaped your training philosophy the most?
- What is the best way to keep client motivated during a long offseason. I.e 2 years or
more - What is the turning point that makes a good athlete a great athlete
- Do you think new classes have taken away from the depth of bodybuilding
- Who are the hardest working guys you’ve ever trained with? Who’s the hardest?
Just for John:
- Marvel or DC? All time favorite comic book character?
- Most recent book you’ve read?
- Number 1 must read book recommendation?
- Hardest part about transitioning from the corporate world to bodybuilding world? Were there times you thought you’d made a mistake? What kept you going?
- Most important supplements you take now, that you didn’t take 10 years ago?