Q and A #8
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- Опубліковано 21 лют 2022
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Waiting for the hero who would put the timestamps
0:00 INTRO
1:25 Will training too frequently without allowing adequate recovery to happen will act as a limiting factor for progress?
5:45 When should beginners/intermediates use the top set + back off method rather than just straight sets?
12:12 Update On BADA*S human program
18:01 Does exercise order make a difference and how would you organize that order?
20:48 What would be the effect of a circuit style warmup?
23:11 How to manage Fatigue?
26:18 Does more volume, more sets, more reps equals more wear and tear on the joints, ligaments and tendons
33:48 Is it fine to go to failure on all sets?
38:10 OUTRO
some of these questions are so bad.
You're my hero!!!
@@henriquegoodendvoice Glad to hear that
God bless you
How do you feel about the Powerbuilding approach that some natural bodybuilders like Jeff Nippard take, usually mixing up High frequency training splits such as Upper/Lower or even Full-body 5x a week?
Yes. This is a question we need answered.
I love that hybrid program idea and made one myself but I'd love to do yours! Take my money sir!
Bad human program for the win!
Yes to your program! Intermediate/advanced programs are SOOOO hard to find when it comes to hypertrophy I find. I've transitioned from being a competitive Strongman to just focusing on hypertrophy as what I'll probably do for the rest of my life. I could find programs that could take me from a 600-700lbs deadlift no problem, but finding hypertrophy information for someone who is ACTUALLY strong, it has been a nightmare of trial and error, and the progression is not nearly as clear cut as strength training.
I´m interested in the bad human program, write it please and tell us where we can purchase it
Yes! Please create that program
agree!
Hypertrophy Coach, I have really enjoyed watching your material and adding the principles back into my training. I am definitely dealing with the aftermath of over training; Running 5 - 17 miles multiple times per week, on top of bodybuilding training. Also, going to the gym and training like an animal as anger management. I am finally getting my strength and health balance back, but I deal with extreme fatigue and neck pain/arthritis. Thank you for doing what you do, as my lifts have been better and more beneficial. I am really focusing on training and eating to recovery, including supplementation. I am in the discovery phase of finding what works for me as warm-ups for each workout, and even for each lift, along with better ways to cool-down/rest in between sets to enhance recovery. Thanks again 💪🙂
The best fitness coach on the platform 🙌🏾
Love you Coach.
We have some exercises (cuff laterals, sward draws, seated cable fly etc) where we want to make the movement harder at the bottom and lighter at the top. But we aslo have exercises(banded hacks, banded incline smith, banded overhead smith press etc) where we want to make the movement equally hard throughout the whole range of motion. So why do we have 2 somewhat different approaches? Big fan, keep up the great work bro!
new to the party. which method is your prefered method of regulating how to increase the volume and intensity of your training or in other words, when and how should I increase the weight on dumbbell and barbell exercises? Do you apply single progression, double progression, dynamic double progression or triple progression, should I stick to the same weight for one exercise on my work sets when the program calls for 4 stes of 8-12 reps for example and can you please explain how all this stuff works and how you do it to progress over time?
YES!! theyre back!
Your content is GOLD 🙌
good stuff.. lots of people are listening to you, different folks from all around the world.. my suggestion is put captions or take it slowly when you talk joe.. just my two cents.. thank you!!
Question: you have to choose one exercise for each body part to do for the rest of your life, which do you choose?
Coach we NEED THAT PROGRAM!!
Would love to hear again and definitely see a program for guys in 40-50 whos goal is to look strong be mobile and athletic be able to run jump and do all the things we want to do with our kids
Adding to your answer on question #2: I also like allowing for a rep range (e.g. 6-8 reps) and then pyramiding up on weight and down on reps as I go through my sets, never going under the bottom rep range target. And if I do I incorporate an intensifier like pause reps in order to meet the minimal set rep target.
Thank you.
can I pause in the bottom on every rep on the free barbell back squat and box squat as well as bench press and floor press when my main goal is to learn proper technique and to avoid momentum, dive bombing and stretch reflex completely? The reps take longer obviously but is it a disadvantage to avoid the stretch reflex and can I use this technique forever or just to learn the movement? Thank you very much for sharing so much great and valuable content
Thats actually what you want to do
I would be interested in that program! :)
Hey, love your videos. Just wanted to ask if you could make a quick video of how to do smith machine squats and how feet postition affect muscles worked. I know you've got a video about explaining mechanics, but would like to see how would you do it.
ua-cam.com/video/fEuYM-miK5U/v-deo.html
I have very good success with a ''top set'' and a ''back-off'' set, but I followed the ''top set'' with a rest-pause set and the ''back-off'' set with a cluster set or drop set.
It's still 2 sets, but with a lot of more intensity and still easy to progress with/log book.
how would you tweak, manipulate or change any workout split or routine when the main focus is to correct bad posture or ugly forward head posture? I would appreciate every recommendation, tipp, suggestion etc. because it looks ugly, thx coach
I would suggest including movements that focus on at least having a neutral spine, pulling the arms back, and keeping the chin tucked. Fortunately, all of those goals align with exercises on a standard "back day" or "pull day," but you should also include exercises that target external rotation of the shoulder (like facepulls, cable shoulder external rotations), and also active extension of the spine (like the hyperextension bench), and for the neck you can do chin tucks (basically the exercise that does the opposite of forward head posture)
Face pulls helped my buddy with this issue
Finally Q&A session.. 🏋️🏋️
From a muscle building standpoint, do you think increasing some variables of hypertrophy (volume, proximity to failure, intensity, etc) every week is a better idea as compared to basic progressive overload where we increase weights as we get stronger?
Free hugs! I'm in.
Coach is one of the best minds in the busines
This shit is solid gold. 👌🏽
Yo Coach. Love your content. So I am 56 (5'5" 195 lbs about 20% body fat), and I have noticed I have not seen content from you about your training approach for those in my age group. I am 56, and I generally am a Push/Pull/Legs guy. When I competed in the 90's I did Dorian's Spilt and it was cool, a lot of growth, but I just enjoyed doing P/P/L splits. So generally, Push One Day, Pull the Next, Rest, then legs, rest , then it repeats. The problem is my biceps tendons feel stressed at around my elbow about where my biceps and my brachialis meet. I generally train to or at failure, but by the time I'm done with my 8-9 working sets of back, my biceps are tapping out. What are your thoughts. PS just finished Chemotherapy so this kid is back.
Hey Coach, question?
What would you say to someone (me) that just finished is PT certification (and fells that he didn't learn nothing with that course) and always think that he doesn't know enough. Ex: Wants to know about endocronology and all its processes, but the same goes to nutrition, to training, to supplementation.... basically never feel knowledgeable enough to be a reliable PT and always think that needs a Phd to be a high calibar coach and to try to pursuit a bodybuilding carear! Thanks for all the videos and content.
What do you think about Meadows opinion to start with an exercise to activate the target muscle before the first heavy exercise? For example slight decline dumbell presses with RPE8, before heavy and explosive incline presses?
Do conventional deadlifts actually make your waist bigger? What’s your opinion on this Joe? Thanks for all your helpful content, I’ve really learnt a lot from your videos
I’m mad I missed the chance to be in the Q&A because in your one arm or pulldown video, I was a bit confused about your cue for initiating with the lat and cue’ing shoulders down wasn’t a good cue and I thought depressing the shoulder is how to use the lat
Also if you would work with a obese client what lifts or movements would you have them focus on?
Been waiting for this series to continue!🤩
#forthralgorithm
John Welbourne and Josh Bryant are 2 well established coaches who blend all around tactical type athletic training very well.
What are the best exercises for eccentric Overload? (For example: I like cheat laterals.)
And what do you think about exercises like cheat laterals/curls?
Can you explain the difference in resistance profile/moment arms/accommodating resistance between cybex squat press and 45 degree sled style leg press please.
With Q A it is actually better to write the Questions(the importamce part) and the time you start to answe them in the description to make it a lot easier for the viewers.
Hello Joe,
I've noticed that you have Terrence do a lot of the same movements during his training sessions. How long should one stick with a certain exercise/movement? 2 months? 4 months? Until progress has halted? Also, what are you thoughts on belt squats?
Thanks!
count me in for the big, strong, fast combi program. VERY interested!
Can you speak on ‘if stretching is important for soreness’ or does stretching do anything? Does it actually make you more flexible?
Please create the hybrid program! I will buy it 100%
I noticed in your competition pics you have a good physique although your lats aren’t as wide (well developed as other body parts like your legs, chest, etc). Would that be purely a genetic thing like insertion points, or just not a priority for you because I literally learnt how to train my lats correctly from you, & the proof is in your clients like Terrance. Thanks for all the knowledge Coach.
If you’re trying to bring up a larger muscle group like chest or back do you think there is much benefit from going from 2 to 3 sessions a week for it and even 3 to 4 or would you just increase volume within 2 sessions. I’ve heard lots of guys say the benefit of going from 1 to 2 sessions is large but from 2 to 3 and from 3 to 4 isn’t very much.
Have you ever programmed J-Curls? If so, do you think they are effective for maintaining or improving mobility?
Finally!!!
Hey Joe im interested in your opinion on Mike Israetels RIR methods, I know you are more for failure and top sets but what is your opinion on that “science based” aproaches like him and some other guys advocate and is there some benefit to comlicate your training like that?
Thanks , love your contetnt and knowlage.
Hello big fella,
If I’m training pull push legs and I do 6 sets of chest and 6 sets of shoulders per push day. So 12 sets for chest and 12 sets for shoulders a week. Could I drop 1 set for chest (a pressing movement) and add a metabolic/finisher at the end for push 1 and add another metabolic/finisher for shoulders on my next push day? Or best to stick to straight sets?
Also with back day, if I want to bring my traps up, best to stick to straight sets (2 sets per pull day) and progress on them or add a trap metabolic finisher (1 set per pull day) to increase volume and blood flow in that area? Could you one day do a trap video?
Cheers mate..good to see ya back.
John Jewett speaks on dynamic double progression being the best way to progress on J3U. What is your opinion on it?
Comenting for the algo 👌🏻👌🏻
How do I know how much protein i can use for protein synthesis in 1 meal? Depending on time i didn't eat, if i trained, how much muscle i have etc.
Hello coach. The science says that training a body part twice a week is better than triaining it once a week.
But I'm that type of guy that find it´s so diffucult to leave reps and energy in the tank when training, and find it much more satisfying to do about 20 sets per seassion and then go home.
I have done ppl routines and 4 split routines and still done about 20 working sets per muscle group. I almost every time feel recovered and don´t train if i´m still sore. But it feels like I don´t get the results i deserve even if I work my ass of and the nutriton is on point.
Now my question is. Could a typical bro split work better for me? Could I get better results when it´s a few more days between hitting the same muscles again? even do I in this case I "only" train a muscle once a week and the total volume gets much lower?
Thanks, for awsome content coach.
I really want to know what the real difference is in musle activation when doing the Leg Extension in an upright seated position vs. leaning more backward? Thanks!
Is training muscles in shortened and then lengthened position superior?
Yessir
What type of program do you recommend when you know you will be chronically undersleeping for weeks/months (i.e. having a newborn)?
Can bands be effective for isolating small muscles(delts,bis and tris...)
How structure cardio intensity/frequency/time if my main goal is building muscle?
What to have as a pre workout and post workout meal?
Can you somehow (maybe just a little) change the way your muscles look by choosing right exercises or for example range of motion of them?
Potentially, but as a natural the effect will likely be less than someone who is enhanced, since natural lifters generally just have less overall muscle that they can grow and so the extra focus on certain ROM etc won't necessarily be as visible.
Better to Eat a large pre workout meal and wait 2 hours? Or smaller one and wait An hour?
Any suggestions for gut health?
Hey coach, I do many of the exercises and executions that you and Terrance do however I'm not the size of you guys is there any negative to training so precise to the point that I won't be able to get to that size in the first place its working for now but I've never seen you guys in your first training years so I wouldn't know what to expect to get there is the first place back in the day
Have you been training for 10 to 20 years?
You do realize Terrance is cranking all sorts of gear right?
@@ethanjones6989 I don't think they know lol
bro terrance is top 3 olympia
Woll there be new episode soon?
Hey coach, what would you do if your progress stagnates in an exercise? If I can't progress 1 rep in a topset for like three weeks (while not being highly advanced) should I switch to an alternative? Or just keep trying to break the plateau? Most of the time if you switch to an new exercise you tend to progress quite fast (at the beginning atleast) and I don't know whether that's "fake progress" and sticking to an exercise until you break the plateau is better for muscle growth even if it takes multiple weeks of doing the same stuff.
I also had it happen that I lost strength in a particular exercise, while progressing in other exercises for the same muscle group. Have you come across such cases? And do you have ideas on why that could be? I know that's hard to gage by a comment but I still hope you could help me out
@Aaron AKA Burkulese hey, no worries I love hearing different opinions, so thank you for your answer! I should have mentioned that for me better execution obviously counts as progression but at some point you have to add repetitions or weight. good point about the food, maybe a plateau could be a time to eat in a bigger surplus?
I had the same problem recently... literally same as yours and the way I broke that plateau was by fixing my sleep schedule and increasing my food intake. Now my TOP working set for chest(15° INCLINE DUMBEL PRESS) is progressing with 1 rep each session(27.5KG for 9reps to 12reps by now) even the back off sets too. Just optimize your recovery and you will make good strength progress. You can add like 100 more calories to your diet or sleep a little longer if its possible but if your sleep is on point don't mess with it.
I heard people like Dorian (HIT Camp) say the advanced you get in your training the less you should train (lower the volume as you get advanced, ex. Dorian went from 2sets/exe to 1set/exe) and I heard people in high volume camp say the advanced you get the more you should train to build muscle. What's the truth?
I recommend to watch video's from Mike Israetel here on UA-cam.
He has tens of these kind of video's.
Would you swap leg press with hack squat (or hack squat on a smith machine because we don't have a hack squat at the gym) to feel the quads more and if you want a stronger squat?
Smith
@@HypertrophyCoach thanks!!
Yo, if i were to swap out one exercise for another, what would be the best way to continue progressive overload while changing exercises?
You'd have to find your starting point with the new exercise first - getting good form/technique etc, and then building up weight and reps etc from there. It would be hard to try to apply the weight and reps from other exercises to a new exercise you've not done before.
Where is volume 9??? I don’t really have a question I just like to hear the same things on repeat.
Note: Actually I do have a question. What’s your favorite high carb/post workout/cheat meal. Examples; Waffles, box O cereal, McDonald’s, pizza.
Is it normal for me to take ages (1-2 months) to make some progress on an exercise? Even just 1 rep.
On Terrence's last video. His coach pointed out that he had inflammation. I've just started coaching and would like to know what he see exactly? Is it just red or is it holding water ect
It might not be visible to the outsider, it might just be joint/muscle soreness.
Is compound exercises basically junk volume for secondary muscles that arent being trained close to failure?
You can count assisting muscles as having done 1/2 a set or 1/3 of a set, but it's not necessarily junk volume. I wouldn't say doing single arm rows is junk volume for my biceps, for example. Doing 20 sets of low effort biceps curls after a back day is more like junk volume.
how do you think progress can be made if you dont have small weight jumps especialy on isolation movments..
I guess your only option is to increase reps until you are strong enough for the next jump in weight
Thoughts on mike mentzer training style and philosophy?
I see you have been watching some tik tok👀
Hey Joe do you think if you knew all the information about bodybuilding you do now when u just started out you could of won an Olympia or arnald
Nope. Don’t have the genetics. Could have progressed a lot faster tho
Greetings Joe , in your opinion is it better to perform vacuums standing up or laying down over the long term to improve the vacuum pose ?
Doing a standing vacuum would have more specific carryover since the vacuum POSE is done standing up, but a kneeling/lying vacuum is probably similarly effective. No harm doing both.
@@RDS_Armwrestling makes sense , doing it on the floor seems more comfortable
Will a stim free pre workout increase hypertrophy if it only improves the pump?
Potentially. The stimulant itself isn't what causes the hypertrophy, it's the fact that the stimulant can give you a little boost to train harder. A good pump is known to be a factor in muscle growth.
When trying to lose weight/get lean, if protein is at 1 to 1.25 grams per pounds does fat or carbs total matter as much for the rest of the calories consumed?
No, just calories. If you cut fat, they have more calories per gram, and that means you can keep the carbs in, meaning more muscle sparing and more energy fir workouts.
But you definitely need to keep some fat for hormones etc!
Question: What is the difference between torque and shear force?... if there is any
Shear force has a shearing effect. Torque is rotational force.
algo
What are your thoughts on microloading? Adding .25,.5,.75, 1 pound each side or total every time you do a movement. Allows for effortless progression in my opinion especially when maintaining or possibly losing weight.
Yup! I’ve been using platemates and micro plates for years!
love your videos first of all! But I usually do 3 sets per exercise with the first 2 not that close to failure maybe 5 RIR but the last one to what i think is absolute failure. Usually for my last set i do about 8-10 with the heavy weight which is maybe 1-2 RIR and pause for about 10 seconds and get maybe 3-5 more. Would that be a good method to get as close to failure as possible or am I just not training as close to failure as i think I am for the first 8-10 reps?
Why do you & ruff do such low volume workouts? I’m starting to think if you’re on ped it’s all genetics and as long as you go hard in the gym daily you’ll become a masterpiece
Lots of natural guys go low volume and make great gains. Look up Mr. America Heart on youtube. Volume is one variable but not the most important. It's the most popular because it's easy to go through a bunch of fluff sets not training hard.
@@ryanrogers8211 I’ve actually been following the program and just added a 3rd set and I’m completely dead after