Not a question, but man thank you for everything you do on the channel and the absolutely incredible app! Your app is really crazy, I literally bought it with the intent to “try it for 1 month”, and quickly turned into a life long subscriber!
Is it better to smoke one muscle with multiple exercises in a row or “move the pump” to alternative muscles? For example: hack squats followed immediately by leg extensions, then RDLs followed by leg curls or, hack squats, RDLs, extensions, curls?
The one thing I disagree with out of all this insanely good info is that all people should only have a 2-300 calorie surplus. Imo someone just starting could benefit from an excess calorie surplus due to the fact they can put on a significant amount of muscle in such a short time. But as the progress stalls the surplus should be smaller as those extra calories won't be converted to muscle. Just a thought
First of all, great stuff, sir. I believe you’ve got the best fitness channel on UA-cam. For my quesion, if you have a separate arm day, how do you feel about supersetting triceps and biceps exercises? Is there any benefit or any negative return to that?
supinating on a pushdown for example will just mean grip becomes your limiting factor, won't help target any particular head of the tricep. Would recommend going with pronated/neutral grip
what are the main differences regarding training overall, but specifically regarding frequency, volume and intensity when it comes to enhanced versus absolute natural lifters. I know there are a ton of videos out there and different opinions but I´m interested in your personal thoughts and what type of training you suggest for naturals and what training for enhanced. thank you very much. I appreciate that you share so much great content
These videos are great and the background is nice. You should consider making some cooking content there. You would get a nice jump in subs if you made a few. Thx for all the great content.
Hey, i'd recommend shrugs /plate raises for upper traps, rows for mid traps and cable Y-raises for lower traps (scapula elevation + retraction + external rotation, making a Y up overhead with arms up at roughly 120-130 abduction). Hope that helps 👍
What are your general thoughts on the box squat? Who should do box squats? Do you think the box squat is the best or a good way to learn how to squat? Thank you
The bands are used to deload the bottom of the movement where you are fully lengthened, and put more load at the fully shortened position where tension gradually goes down
What are your thoughts on Doug Brignole? He believes you don’t need compound movements to build muscle, he believes dips, OHP, traditional squats, and some other compounds aren’t worth doing. Do you think it is optimal to build muscle with only isolation exercises?
You answered my question thanks!😁 I should probaly start shrugging because it almost looks weird how small my upper traps are in the most muscular pose. I Hate shrugging though. I love rowing and my mid, lower traps are good
Loving this shit! Q: How often should I switch to a variant of my main lift (i.e. back squat to SSB)? I’ve been using the main lifts to progress on for years and keeping that constant, but switch my auxiliary lifts around- like front squat, pause squat, etc. So, is there a benefit to switching to a variant on a main lift, and if so, how often?
Get some versa-gripz, I started using them even while I curl and has made a tremendous difference. People tell me it takes away from my fore arm strength and size so I train them directly with forearm curls
Any tips for one lat that doesn't want to activate properly. Due to shoulder instability/scapula winging. Have tried one arm lat pul downs the lat just doesn't want to pull and tighten well.
Look up single arm lat pull ins, most people do them as an activation exercise but I use them to train my lats directly before I do my other back exercises. Doug brignole has a good tutorial on how to do them properly.
Question: With 1 arm pulls down & your theory behind it with the line of force, I’ve used it and it works well. Do you think close grip pull downs would work if the weight is heavy, and controllable because of using both hands (like the way barbells would allow you to lift more than dumbbells) and work because of the overloaded eccentric even though the line of force doesn’t line up well with the lat on the concentric?
It's generally called a trap bar "deadlift", but isn't it more quad dominant (like a squat), whereas a conventional barbell deadlift is more posterior chain dominant? I use a trap bar as a squat replacement because a barbell squat places my back under too much compression (I'm in my 60's with some degeneration in my lower back) and it seems to work my quads more than my glutes, hamstrings and back. Is my reasoning physiologically correct? Your thoughts...
Thanks for sharing knowledge coach!! Question: due to my schedule I have to train early in the morning meaning I train fasted. I don't have the time to eat and wait for it to digest before training. Will this hinder my progress? What do you suggest?
Your progress will be fine, some recommendations I can give you are 1) eat a good amount of carbs the night before so you can use those during your workouts 2) use an intra-training carb, like maltodextrin wich is basically a really fats digesting carb and that should help you to traing harde Hope it helps and best of luck
While doing a leg press, is it optimal for quad growth to go low as possible assuming that hips are staying fixed and pelvis is not moving? Or is it better to shorten the ROM and train it with more weight? I ask cause I see many trainers recommend shorter range of motion on leg press. I understand that's becuase of before mentioned pelvis moving but that way we can't make guads lenghtened.
You should check out the Renaissance Periodization UA-cam channel. Watch a leg work out, they usually will talk about range of motion/foot placement for hypertrophy on the leg press.
@@jteach7489 thank you, I did. I saw, before, Israetel doing deep leg press with ton of weight but, aside from his expertize, he is also build for that(and for deep back squats, too). On demonstrations with other poeple, it's always with no load or with light weight which is a completely different thing to working set with heavy load, 12 reps let's say. I am interested in Joe's opinion on leg press and how he rates that exercize for quad growth.
I agree with J71, Mike isratael has put up a recent video about FSSD: Focus, stricter, slower, and deeper. Don’t worry about weight, worry about range of motion and where you are placing the tension. It’s very easy to stack the weights on a leg press, but being mindful of how much you are activating and actually using your quads is what’s going to make them grow. Also check out knees over toes guy on knee strengthening so you can progress to doing sissy squats, they are amazing for quad growth.
How you set the program intensity and volume ? (means when you say we should up the intensity or up the volume) and are you set one program for example full intensity and another full volume or in one program you set both? thank you
Anyone that works. I did body part split for years and got good results, though some Tiny people now will say push pull legs is the only good thing for natties. Try them all, see what you respond to.
@@thorodinson9782 I’ve just finished doing upper lower after a couple of months and it’s was cool but this week I started push , pull , legs and I noticed I get a better pump and don’t have to stay at the gym as long as I used too. Only down side is that it’s 6x a week but somehow it fits my schedule.
When following one of your programs for example Terrence 2021 Olympia prep, would it be as affective to change the intensifiers to rest pause or clusters? Thanks
Do you think the pendlay row is superior to your normal barbell row and would you use it as a hypertrophy exercise as opposed to an explosive exercise?
Hey Santiago, I'd say it depends on what your goals are and how many times per week you want to (and can realistically train). Don't worry iy is never too late to start. Happy to help suggest a routine if you answer those questions 👍
@@PT.DanShine thanks for the reply. I have been training since high school. Currently I do crossfit twice a week. Run 2 miles 5 times a week with my Dog. I am trying to get the best intel to optimize my training and gains at 45...I feel strong and healthy...just trying to do even better.
@@santiagorios4484 sorry I misunderstood there then! I think you should pick the training split that you will enjoy the most, base it around the exercises you like the best. I don't have experience with crossfit so I'm not best placed to advise! But there's not one training split better than others that will optimize everything, it comes down to personal preference and adherence over time. If you want carryover into crossfit then base your training around the key compound lifts (chest and shoulder pressing for push, rows/pull ups/pulldowns for pull) and a hip hinge (deadlift variation) +squat - then supplement with some isolation exercises.
When you already done a bunch of exercises for in example pecs, you can still go but you don't feel any contraction anymore, do that means you have trained to failure?
If you can no longer feel a muscle you’re over doing it. Take one or 2 exercises out and focus on the ones that you connect with the best and that put the most mechanical tension
![АЛАУДИНОВ у Скабеевой: эти их ВСУ нас НЕ ДОГОНЯТ 😁 [Пародия]](http://i.ytimg.com/vi/an0anqU4WGQ/mqdefault.jpg)
Not a question, but man thank you for everything you do on the channel and the absolutely incredible app!
Your app is really crazy, I literally bought it with the intent to “try it for 1 month”, and quickly turned into a life long subscriber!
That’s amazing. Love to hear that 🙏
what are your 3 most UNDERrated exercises?
Is it better to smoke one muscle with multiple exercises in a row or “move the pump” to alternative muscles? For example: hack squats followed immediately by leg extensions, then RDLs followed by leg curls or, hack squats, RDLs, extensions, curls?
BUMP
How often do you de-load by either reducing volume, intensity or weight? Do you recommend doing this periodically to allow for more recovery?
Dr mike isretel
Joe you should upload the audio files of your videos as podcasts on Spotify etc !
oh damn, that is a good idea
yes please
I second this!
Agreed
Yes please!
My Prime question answered, cheers! Now I just need my gym (MuscleWorks, where Luke used to train) to get some more Prime stuff to nerd out on.
More of these!
I really appreciate the timestamps
Strong like-to-dislike ratio Joe, damn good job!
Now it's time to watch the video! Lets goooooo!
Thanks for all this free content💪🏻👊🏼
I love this camera quality!! Great video also
The one thing I disagree with out of all this insanely good info is that all people should only have a 2-300 calorie surplus. Imo someone just starting could benefit from an excess calorie surplus due to the fact they can put on a significant amount of muscle in such a short time. But as the progress stalls the surplus should be smaller as those extra calories won't be converted to muscle. Just a thought
First of all, great stuff, sir. I believe you’ve got the best fitness channel on UA-cam. For my quesion, if you have a separate arm day, how do you feel about supersetting triceps and biceps exercises? Is there any benefit or any negative return to that?
It's great and a lot of fun so yes go for it!!!
Man you really know how to explain this stuff perfectly... AMEN
Thanks Joe very insightful Q&A. Love this!
No question just thanks! Glad I found you!!!
Wow, your picture quality got so much better. New equipment? GG
Are all intensifiers equal or any do you prefer drop sets over a rest pause, clusters, etc.
@@ts.817 Good point!
Genuinely, heartfelt thank you. ❤️
Is there a significant difference in triceps activation between pronated and supinated grip?
The optimal hand grip is a neutral and or pronated. No significant difference, supinated offers no special unique activation
supinating on a pushdown for example will just mean grip becomes your limiting factor, won't help target any particular head of the tricep. Would recommend going with pronated/neutral grip
@@eden5284 agreed!
what are the main differences regarding training overall, but specifically regarding frequency, volume and intensity when it comes to enhanced versus absolute natural lifters. I know there are a ton of videos out there and different opinions but I´m interested in your personal thoughts and what type of training you suggest for naturals and what training for enhanced. thank you very much. I appreciate that you share so much great content
These videos are great and the background is nice. You should consider making some cooking content there. You would get a nice jump in subs if you made a few. Thx for all the great content.
Such great information 💪
Really enjoyed this. Texas!!!!!!
Best tips/excercises for TRAPS??
Hey, i'd recommend shrugs /plate raises for upper traps, rows for mid traps and cable Y-raises for lower traps (scapula elevation + retraction + external rotation, making a Y up overhead with arms up at roughly 120-130 abduction). Hope that helps 👍
@@PT.DanShine Im doing alot of Trap Bar Shrugs which really worked for me, it can be done pretty heavy too as the neutral grip is easier to hold.
@@theswede5402 sounds good man, got to find what works best for you 💪
My question was answered 😁 thank you
More money. Money, money, money. Thank you.
What are your general thoughts on the box squat? Who should do box squats? Do you think the box squat is the best or a good way to learn how to squat? Thank you
great
For pure bodybuilding purposes I think dead lifts are the most overrated exercise.
Plz make a leg workout for mass with free weights.. For someone ho he have sciatica and he can't go heavy on squats....
What's the point of banding to deload the movement where the muscles are strongest (mid-lenghtened)?
The bands are used to deload the bottom of the movement where you are fully lengthened, and put more load at the fully shortened position where tension gradually goes down
What are your thoughts on Doug Brignole? He believes you don’t need compound movements to build muscle, he believes dips, OHP, traditional squats, and some other compounds aren’t worth doing. Do you think it is optimal to build muscle with only isolation exercises?
This was great thank you!
Best gym in TB area to drop in at for a daily fee!
MI40
The people want to know your thoughts on Coach Greg and anthlean X ?????
You answered my question thanks!😁 I should probaly start shrugging because it almost looks weird how small my upper traps are in the most muscular pose. I Hate shrugging though. I love rowing and my mid, lower traps are good
I never got anything out of shrugs but just recently started doing shrugs facing up against an incline bench and it's amazing.
What are the, if any, training considerations for natural vs. enhanced iron brethren?
Loving this shit!
Q: How often should I switch to a variant of my main lift (i.e. back squat to SSB)?
I’ve been using the main lifts to progress on for years and keeping that constant, but switch my auxiliary lifts around- like front squat, pause squat, etc.
So, is there a benefit to switching to a variant on a main lift, and if so, how often?
Awesome info, cheers
What are your thoughts on Dr Mike Isratel’s programming/training principles?
How do I incorporate forearm training into my routine? I have lagging biceps and my forearms seem to take over during any sort of curls.
Try out fat gripz
If your forearms take over on curls mate I wouldn’t put my focus onto forearm training. Sounds like you need to assess your form and technique first
Get some versa-gripz, I started using them even while I curl and has made a tremendous difference. People tell me it takes away from my fore arm strength and size so I train them directly with forearm curls
Any tips for one lat that doesn't want to activate properly. Due to shoulder instability/scapula winging. Have tried one arm lat pul downs the lat just doesn't want to pull and tighten well.
Look up single arm lat pull ins, most people do them as an activation exercise but I use them to train my lats directly before I do my other back exercises. Doug brignole has a good tutorial on how to do them properly.
Dorian Yates displayed a good sartorius muscle
Amazing content 👌🏼
Question: With 1 arm pulls down & your theory behind it with the line of force, I’ve used it and it works well. Do you think close grip pull downs would work if the weight is heavy, and controllable because of using both hands (like the way barbells would allow you to lift more than dumbbells) and work because of the overloaded eccentric even though the line of force doesn’t line up well with the lat on the concentric?
What is your take Dorian Yates high-intensity training two warm-up sets one working set positive 2 negative failure
It's generally called a trap bar "deadlift", but isn't it more quad dominant (like a squat), whereas a conventional barbell deadlift is more posterior chain dominant? I use a trap bar as a squat replacement because a barbell squat places my back under too much compression (I'm in my 60's with some degeneration in my lower back) and it seems to work my quads more than my glutes, hamstrings and back. Is my reasoning physiologically correct? Your thoughts...
So I can't do pullups right now can rows and cable pull be an alternative
Although mechanical tension is the main driver for hypertrophy, would you still say volume and frequency are important factors?
Thanks for sharing knowledge coach!! Question: due to my schedule I have to train early in the morning meaning I train fasted. I don't have the time to eat and wait for it to digest before training. Will this hinder my progress? What do you suggest?
It shouldnt. You progress will be determined to how you eat over the whole day. If you can only train then, train hard and eat well after.
Your progress will be fine, some recommendations I can give you are 1) eat a good amount of carbs the night before so you can use those during your workouts
2) use an intra-training carb, like maltodextrin wich is basically a really fats digesting carb and that should help you to traing harde
Hope it helps and best of luck
John Meadows channel just posted a good video about training fasted and importantance for intra-workout nutrition
Intra workout carbs with EAA's and or BCAA's added. Then feast right afterwards.
While doing a leg press, is it optimal for quad growth to go low as possible assuming that hips are staying fixed and pelvis is not moving? Or is it better to shorten the ROM and train it with more weight?
I ask cause I see many trainers recommend shorter range of motion on leg press. I understand that's becuase of before mentioned pelvis moving but that way we can't make guads lenghtened.
You should check out the Renaissance Periodization UA-cam channel. Watch a leg work out, they usually will talk about range of motion/foot placement for hypertrophy on the leg press.
@@jteach7489 thank you, I did. I saw, before, Israetel doing deep leg press with ton of weight but, aside from his expertize, he is also build for that(and for deep back squats, too).
On demonstrations with other poeple, it's always with no load or with light weight which is a completely different thing to working set with heavy load, 12 reps let's say.
I am interested in Joe's opinion on leg press and how he rates that exercize for quad growth.
I agree with J71, Mike isratael has put up a recent video about FSSD: Focus, stricter, slower, and deeper. Don’t worry about weight, worry about range of motion and where you are placing the tension. It’s very easy to stack the weights on a leg press, but being mindful of how much you are activating and actually using your quads is what’s going to make them grow. Also check out knees over toes guy on knee strengthening so you can progress to doing sissy squats, they are amazing for quad growth.
How you set the program intensity and volume ? (means when you say we should up the intensity or up the volume) and are you set one program for example full intensity and another full volume or in one program you set both? thank you
What’s a good bodybuilding split for a natural lifter.
Anyone that works. I did body part split for years and got good results, though some
Tiny people now will say push pull legs is the only good thing for natties. Try them all, see what you respond to.
@@thorodinson9782 I’ve just finished doing upper lower after a couple of months and it’s was cool but this week I started push , pull , legs and I noticed I get a better pump and don’t have to stay at the gym as long as I used too. Only down side is that it’s 6x a week but somehow it fits my schedule.
@@dannybautista8817 You can add in extra rest days if you like
What are your tools for overcoming synergistic dominance?
Has Terrence ever considered moving to open? Since he’s already at the weight cap for his height?
How to train shortened muscles?
In your opinion, what are the two biggest challenges Trainers face?
After a injury (proximal biceps tendon rupture) what's the best way to catch that side back up?
Do less sets for your good arm, always use dumbbells or any movement you can do alternating
When following one of your programs for example Terrence 2021 Olympia prep, would it be as affective to change the intensifiers to rest pause or clusters? Thanks
Is there any positives to doing cardio in between sets? Or will it just hurt muscle growth?
I believe you were doing a lot of ring dips during lockdown, what do you think about them as a chest exercise outside of lockdown context?
When is your next seminar?
Do you think the pendlay row is superior to your normal barbell row and would you use it as a hypertrophy exercise as opposed to an explosive exercise?
elevated or depressed scapula on dips/dip machine? or does it not matter
Depressed
Depressed as much as possible
Any tips or advice on people with IBD
Pro and cons of doing full body 3-4x a week vs a split like upper/lower or PPL?
45 years old in less than two weeks...how would I make the best split for training???
Hey Santiago, I'd say it depends on what your goals are and how many times per week you want to (and can realistically train). Don't worry iy is never too late to start. Happy to help suggest a routine if you answer those questions 👍
@@PT.DanShine thanks for the reply. I have been training since high school. Currently I do crossfit twice a week. Run 2 miles 5 times a week with my Dog. I am trying to get the best intel to optimize my training and gains at 45...I feel strong and healthy...just trying to do even better.
@@santiagorios4484 sorry I misunderstood there then! I think you should pick the training split that you will enjoy the most, base it around the exercises you like the best. I don't have experience with crossfit so I'm not best placed to advise! But there's not one training split better than others that will optimize everything, it comes down to personal preference and adherence over time. If you want carryover into crossfit then base your training around the key compound lifts (chest and shoulder pressing for push, rows/pull ups/pulldowns for pull) and a hip hinge (deadlift variation) +squat - then supplement with some isolation exercises.
How old are you,HC?
Is nessesery to have rest days?
If you train hard enough, yes
Is one day per week enough? I train hard
When you already done a bunch of exercises for in example pecs, you can still go but you don't feel any contraction anymore, do that means you have trained to failure?
If you can no longer feel a muscle you’re over doing it. Take one or 2 exercises out and focus on the ones that you connect with the best and that put the most mechanical tension
Make a full day of in your life