Q and A Volume 4 - YOUR Questions Answered
Вставка
- Опубліковано 11 лис 2021
- 👇👇👇All of my Programs and Educational Content👇👇👇
www.hypertrophycoach.com
iTunes APP itunes.apple.com/us/app/hyper...
Android APP play.google.com/store/apps/de...
Apparel, Ebooks and Training Gear:
www.hypertrophycoach.com/prod...
My supplements: redcon1.com/?aff=3149
code: JOE20 will save you 20% off your entire Redcon1 order
Connect with me on social media
Instagram @HypertrophyCoach
Facebook /HypertrophyCoach
MONTHLY COACHING WITH JOE (Garage/home style workouts)
www.dilfmaker.com - Навчання та стиль
2:05 preference on how to progressively overload and other methods to progress week to week
14:08 how to pick rep ranges and how To progress within those ranges
21:14 how do you manage using heavy weights while keeping joints and longevity in mind
24:58 how would you set up a 5 day split to train every muscle twice a week (no full body)
26:39 is hitting a muscle twice a week optimal
For growth or can you grow just as much from once a week
29:34 stretching and flexibility
33:02 slow eccentrics for hypertrophy
34:10 why don’t bodybuilders with poor ankle mobility improve it with stretching
When man asked for God's help God didn't show up, instead he sent Tommy John to take care of bidniz
@@Fn0r1Chase lol
Thank you
How do we know if we recovered from the previous training? Is soreness the only factor?
Until coach answers your question, read about the CO2 tolerance test. Do it first thing in the morning immediately after you wake up to asses the recovery of your nervous system.
Once you get more experience it kind of comes naturally like one day I can wake up and be like oh my biceps feel like they’re quite not recovered so maybe I’ll take a rest day idk really how else to explain it besides just feel
These Q&As are GOLD
Damn ! So much valuable answers ! 🙏🏾 Thank you
Thank you for all the answers and your videos, coach! Really appreciate your insight
Thanks Joe, great info as always.
This series of videos is the best content on UA-cam right now! I feell like Im taking a course or a seminar!!Please keep them coming !
no question Joe but just wanted to say that your Q&A's and your vids in general are pure gold! Appreciate the content, keep it coming!
These Q&A sessions are amazing. I am learning so much. Thank you.
How to work around chronic injuries like disc herniation which literally has impact over every kind of exercise, for natural lifters(if that makes any difference)....love your content joe 🙌🙌🙌
Dude yes. I spent a few years powerlifting and my lower back is permentantly f*cked... training for hypertrophy i have to work around so many movements that cripple me for the next few days
1. Rehab the back correctly (rest, strengthening excercises, increase load progressively, never train movement that aggravate the issues) 2. strengthen muscles and improve mobility of muscles around your back especialy thos that provide structural integrity for it (glutes abdominals, quads, hamstrings) 3. fix the form issues causing your problems or don't hold to movements that cause them
thank you very much for answering my questions. I really appreciate this. Please keep going with the awesome content. I love your channel and the unbelievable valuable content you share
I checked the math. 60% of the time, you're right every time.
Never stop making these.
Just thought id pop in and say, this video and the previous q&a are top notch!
Great video coach 🙏
First of all, i love your content. I've discovered your channel recently and already learned so much in this short period of time.
Heres's the question: what's your thoughts on training periodization and how do you like to do it?
best educational video ever.
The concept of analysing the volume of your rep as a function of your technique is very compelling.
Some great points well made 👍🏻
1) How much gains (if any) am I leaving on the table if I never do any exercises above 15 reps (about 90% of volume comes from the 5-12 rep range)?
2) How much gains (if any) am I leaving on the table if I never use any intensity techniques (drop sets, partial reps etc.)?
1) żadnych 2)w teorii żadnych, w praktyce rest pause może się często spoko sprawdzić
So scientifically you can gain muscle at almost any rep range(in a normal range) as long as you’re progressively overloading that muscle so to answer your question probably none. And the second question you don’t really need to use any of those as long as you’re progressively overloading. Once you get very experienced then those techniques come more into play
@@will5627 well said! I think sometimes we over think this unless you're someone who is incredibly advanced.
Great Q&A Coach
Such a good video
"in the gym evidence" and "smart people evidence" hahaha...love it
keep them going
What are your thoughts on DC Training ? How to choose/balance between volume or intensity. I mean how to choose between a few sets to pure failure or many sets with 0-3 RIR
How big of a calorie surplus should you use during a bulk? Do you have some insight?
He said about 200-300
Hey Joe! How long you typically plan bulk and cut cycles for your athletes and do you incorporate mini cuts throughout your bulk cycles? I understand the length can vary depending on the individual’s body fat percentage, but I was wondering if there is a ratio you like to use for bulks vs cuts/mini cuts. And in terns of training volume do you lower it on a cut/minicut?
There is a rep range for everyone! Typically 5 sets of 12 reps. Progressive weight increase on each set. 15 -20 sets per muscle group.(chest, back, legs, arms, etc.) last set should hit failure on the 12 rep. If not increase weight on next workout! Simple concept, used by all successful body builders!
Do you ever train obliques? Twists, side planks, side bends etc. Or just crunches and leg raises?
Dudes silly intelligent 💪🏻🤙🏻
Hi coach. I've seen you discuss upper arm positioning when doing skullcrushers (or other tricep exercises) saying it should align with the line of force of the weights. The way I see things is this: the weight is technically a single point of force pressing down on your palms which means we can view it from any angle and it would still create a line of force that's perpendicular to the groud. As such, if we change the point of view from which we look at the upper arm, we can reach a position where the line of force aligns with the upper arm even tho before it didn't. Hopefully I presented the situation well enough and I hope you wouldn't mind expanding on my idea.
I forgot to mention, as closing thoughts, that what everything I said above leads me to believe is that by changing upper arm path relative to torso in order to "align it" with the line of force the only actual thing that changes is wrist position, everything else staying the same in terms of how forces are applied to joints
✅📈
Some muscles get really sore (e.g. chest/ hams) after training and working them 2x a week becomes hard because I have to either keep the volume really low or drop the intensity. I don't necessarily want to change that last part though, since that is how I enjoy training so I wanted to ask: Is working such muscle groups 1x a week sufficient enough, assuming volume is equated?
If you are able to progress numbers in the gym than training it each week is completely fine, a lot of natural lifters train each muscle group once in a week and they managed to build great and most importantly competitive physiques on a world stage, when it comes to beign enhanced the principle is the same you are just going to able to handle more intense training sessions since your recovery will be reved up by PEDs
When and how to take different vitamins and minerals through the day?(zink magnesium calcium vitamin d omega 3)
Great content, sir! I’d like to ask about triceps mind muscle connection. See, i have great connection and fantastic contraction on dips and rope push downs, not so great on presses and overhead extensions. On those I feel a nice stretch, but not a contraction. Is it common or how can I change this?
It's common, for overhead movements the stretch is the best part, rather than the full extension.
Do you think periodization with metabolic, neurological, muscle damage is better than always training hypertrophy with deloads?
how can i combine athletic training (American Football) with bodybuilding ? how should i train ?
What is muscle maturity and how does the look of a muscle change overtime?
Damn bro save some questions for the rest of us
@@charliemyers749 😂
Do certain muscles grow better in different rep ranges and weight (quads vs hams, bi's vs tri's) and how do you train an atrophied muscle AND is it better to train it unilaterally
I can’t really back up this statement with an article or something specific, but what ive always thought to be right and done for the traps is high reps
Yes different muscles do better with different rep ranges but it's dependent on the person. A lot of strong powerlifters get huge legs once they start squatting 20 reps. Although maybe this is because they never trained at this rep range before. Hmm..
How do you balance your nutrition between eating for optimal muscle building and fat loss vs general health? I had someone suggest to me that I cut calories by cutting out all fruit and most vegetables. Ummm, no. That's not the path for me. While they probably have no muscle building attributes, they're good for you.
👍🏻
Joe... because of all the great answers and explanation about the weight increasements for isolation exercises, how the f*ck can I increase in side/rear delt DB raises?
I take anywhere from 20 to 30 lbs for these two exercises and do a lot of reps, but as soon as I pick up 35 or 40 lbs DB's I can't even hit 8-10 without body english...
THANKS!!
Lower the weight and stick to it for a longer time trying to make more reps
When to define the rest days in your training program? What are the signs that you need more/less rest?
Rest/Deload/Devolume what ever you call it when you experience joint pain, daily fatigue limiting your cognitive function, impaired sleep quality or stailing in your performance.
You need more rest days when you cannot beat your numbers (weight or reps) from the week previous.
Can bands be effective for isolating small muscles(delts,bis and tris...)
Any tips against scapular winging?
Volume=sets×reps×load
U can adjust one of those in the equation not all
That is volume load, volume is just sets x reps
Do u like the style of training that is 1 top set of 5-8 reps and another back off set of 8-15 per exercise(warm up with 1 set of 15 then a few feeder sets of 2-5 reps)
I love this style
There's been clear evidence that cluster training is beneficial for hypertrophy; as more sets and fewer reps, less rest, to equal total volume. But what about training geared toward strength and power? Is there any evidence (scientific or anecdotal) training, for example, 6x2 @ 85% compared to maybe a typical 3x4 for the same weight in the same amount of training time?
Check out Josh Bryant for this kind of question.
Q: What is the difference between torque and shear?
How important do you think it is to manage expectations? During this age of social media it is normal to see genetic freaks pressing 120s for reps within a year of training, however this is not the norm. But this constant exposure has led to many lifters getting discouraged because they think the 0.01% genetics they see is average.
Hard times, unless you are in that top 1% that needs to worry about their competition, dont stress about it and try to beat your preavious best every time you get the chance
What things will result in causing orthopedic problems in long run?
Is there any merit in cycling calories to align with your prioritized training sessions. For example, if legs (or whatever muscle group) were a priority, does it make sense to have your highest calories on your leg day? Theoretically the goal being; I'm happy with the size of my upper body (or whatever muscle group), so I don't want additional size there, but I would like my legs to catch up.
If that doesn't make sense, what would your approach be if you just wanted to grow say your back but keep everything else the same size?
If you eat increased calories on a day you train your weak muscle group, you improve the recovery but overall if you gain or not gain muscle/weight is going to depend on average calorie intake over time. If you stay in a deficit on regular day but in surplus on day you train your weak muscle group and at the same time be in a deficit in terms of average calorie intake the increased amount of food wouldn't help but if your average calories would be in a mainterance/surplus than theoreticaly you would improve your recovery and therefore improve your ability to progress on a day you trained your weaker muscle group and ate in bigger surplus. If you would like to improve in a single area it would probably be smarter to eat more day before and on a day of training weaker muscle group since youll provide adequate fuel from the day before and enough fuel to recover after hard training. So basicly you can just not train the strong body parts as often or as hard and focus on weaker body part but stay in surplus/mainterance.
Is Hyperplasia achievable naturally? What are your thoughts on hyperplasia vs hypertrophy
Vitamin supplements timing?
Is PED'S work better when you are lean as compared to chubby? due to body senstivity.
What is the best way to grow forearms?
@@will5627 huge if true
Arm wrestling training is amazing for forearms. Check out Voice of Armwrestling channel on UA-cam, they have loads of exercise videos.
What type of periodization do you follow ?
What do you think about cable press as an activation exercise at the beginning of the chest workout.
I mean something like the last exercise before the stretch:
ua-cam.com/video/etnju5g2Gyc/v-deo.html
how to work with your app? which program should i start with?
what do you think about maingaining
Potentially a waste of time and energy.
Is soreness a good indicator of an effective workout? I hit pplx2 and after a while no matter how hard I train I rarely get sore.
iain valliere (Cbum's coach) said no and gave the exemple that if you run a full marathon your legs will get sore but your legs won't grow or something like that
No it Just means its a new stimulus but that doesn't mean its more effective
It’s reasonably good indicator that you have used the correct muscle for an exercise
Indicator of a good workout is if you did more reps or more weight than you did the week before
How do I know that I reach my max potential in building muscles?
Do everything perfect for 10-15 years and you’ll be close to it
I can't find the only fans page in your video description
How to structure your training program to bring up your weak points while not setting back your strong body parts
Put your strong muscles on maintenance volume (4-6 working sets per week) and increase the volume and frequency of training for your weak points. Eat more food on the days you train the weak points.
You said that when you started lifting you didn't care about nutrition at all and just ate whatever because "you just wanna lift weights". Well, that's me. I don't care about nutrition I just get my proteins in and the rest is whatever. Do you actually believe in the 70/30 rule about dieting and training? Although I think it might be the case when you're trying to lose weight, not gain muscle. Thanks.
If you had an angled smith machine for the JM press, which way would you use it? Pressing from upper chest towards above your chin or from upper chest towards above your lower chest?
- thinking about the triceps as the target muscle I would prefer the 2nd variation because otherwise shoulder flexion would become a big part of the concentric phase and you want your triceps to give up first.
And you can lay down less arched using the 2nd variation, making it pretty much the same as with a non angled machine.
Am I missing any points that could change my preference?
Which way most mimicks the actual exercise. Why do you want to do it in a smith machine?
@@ryanrogers8211 You probably don't know that Joe shows and uses this exercise and it's supposed to be done in a smith machine the way he does it. I just happened to have an angled one available. And stupid question which way mimics the original one best since it's either 9° to the one side or 9° to the other.
@@TheFuzzle1 you’re correct I’m not familiar with version HC uses.
Why so hostile bro? The only stupid question is one not asked.
@@ryanrogers8211 You're right. I'm sorry. I was in the mood of instantly thinking you're one of the worse commentors questioning everything being ready to fight about whether the free barbell version some people do or the Smith one was better but of course you don't have to be familiar with the version recently shown on this channel.
@@TheFuzzle1 It's all good bro, to add to the different versions I've seen one where people use a Safety Squat Bar also. lol
Algorithm Push
What do you think of training the neck for hypertrophy?
If you don't have pencil neck don't do it or atleast dont over do it, unless you dont mind getting disc issues or sleep apnea :D
What's your take on abdominal training during the offseason, is it necessary or not?
@@will5627 But what's the use of it? You can't burn fat locally anyway.
If I can't progress (add reps) in an exercise/movement (e.g. bench press) for several weeks/months, but I still train to failure or beyond, is there still muscle "growth"/adaptation?
Rotate that exercise with another one where you get a good mind muscle connection with. With your bench press example switch to flat DB press for a while
Do you think rack pulls is good for hypertrophy?
Could be beneficial however their stimulus to fatigue ratio is not optimal to say atleast.
Top 3 pieces of advice for someone going assisted?
1. Think it over (whether it is worth to cycle for you, what are the goals? do they require you to go assisted?)
2. Check your bloods (before,during,after cycle)
3. Start small (more is not better)
Thoughts on weed and bodybuilding? You seem like a clean cut father figure so not sure of your personal use. I'm aware of notable professional bodybuilders that use it for variety of reasons mainly recovery, sleep or assist with appetite just wondered if you are for or against.
It doesn't improve your sleep quality (lowers total rem sleep time) unless you are dealing with anxiety and are unable to fall a sleep but still it would be just a short term fix. It deffinitely stimulates the appetite but what are the chances you are going to indulge in lean protein and carb sources during munchies? Honestly i think its completely personal if it provides any placebo benefit for you and the pros outweight the negatives than its totaly fine.
Go on then, I have a question. Or perhaps an observation, not sure…🙃
You and Terence currently train 5 times per week, something like 4-6 exercises per session, with mostly 2 ‘working sets’ on each exercise it seems. And it must be allowing you to progress (or you would have already changed something).
So, for someone like myself, training 6 days per week (PPLPPLR), with 4-6 exercises per session, usually 3-4 sets per exercise, am I training too much? I am seeing progress, but wonder if I could get more for less.
Are your working sets so intense that you just don’t need that many of them?
Thank you 🙏
If you add up your total weekly volume, you're probably going above the MRV for most if not all muscle groups (which is up to around 20 sets per week), potentially even in one session if you do 6 exercises with 4 sets each. Since you train 6 days a week, you can likely do half as many working sets and potentially see more growth because you can recover better from less volume, and also acquire less fatigue over time.
Thank you for reply. I see where you’re coming from, but when I say 4-6 exercises per session, that’s across all of the muscle groups. I.e., today I did Lat pull down, single arm db rows, 45 degree db rows on bench (for mid traps), Lat prayer, seated db curls. So my pull day of 5 exercises hits several muscle groups. I feel like if I left the gym after 35 minutes doing half the volume on each exercise, I’d be doing nothing!? Cheers 🙏
do I need to alternate movements to avoid overuse injuries and if so how often? Often times guys from the powerlifting camp, especially those who train conjugate, they claim, that it´s absolutely necessary to rotate exercises as much as possible to avoid wear and tear on the joints and mileage overall. I can´t believe that if I do squats with the same stance for 20 years with no pain that it would lead to injurys or wear and tear!? What are your thoughts? Thank you very much
I always thought the benefit of using different exercises helped to make sure you were hitting all areas of the muscle (such as upper pecs) but also having more compound vs isolation. I'm not sure injury is a concern if you're using proper form.
I wouldn't say you need to switch movements unless you are able to manage the fatigue nad stay on top of your form.
Does training abs make the waist wider?
Only if you do a LOT of obliques exercises, if you do mostly leg raise/crunch movements then you'll likely not get a wider waist.
When does cheating have a place in training?
Is it possible for an enhanced athlete to overtrain?
Of course. Just because you have increased hormone levels it doesn't mean you are superhuman. The hormones would provide increase in a ceiling to tolerate fatigue from training but not make it impossible to overtrain.
Your muscles may get stronger exponentially faster than normal, but the tendons and ligaments still adapt at their usual rate, meaning that tendon tears are more common.
how to improve my delts and get them bigger and rounded thnx
for how many times should i train them
ua-cam.com/video/XGqH9EAMmUc/v-deo.html
Get stronger at overhead pressing movements and train side delts just get stronger at whatever movement you chose and fuel Through food
Get on gear.. u wont have 3d, round delts as a natty
Focus on side and rear delts, training them 2-3 times per week. Use good form, focusing on mind muscle connection. Don't go heavy, go for 10+ reps.
1:56 Greg dooshit? Is there beef between them?
I thought the way I said it is how you pronounce his name
@@HypertrophyCoach ;)
Interesting you take the stance of not commenting on individuals while calling him Greg Douchette... I actually think you and he have a lot of common training principles
I genuinely though that’s how you pronounce his name. But ok 🤷♂️
Is Terrence natty or not 😳😳
Nah he uses creatine
@@will5627 if that
Maybe less rambling? 10 minutes to get to the point that form matters a lot? You can do better.
Great feedback.
@@HypertrophyCoach Bad feedback...the ramblings are great and insightfull imo and pretty sure others as well think this