Q and A Volume 3 - YOUR Questions Answered
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- Опубліковано 11 жов 2024
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MONTHLY COACHING WITH JOE (Garage/home style workouts)
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1:04 most underrated exercises
7:00 sequencing exercises
9:42 how often to Deload
13:15 training triceps pronation vs supination
15:56 variety of exercises for legs
17:50 supersets for bi and tri
19:01 how often to rotate main compounds
21:08 training early AM
23:30 best intensity techniques
25:16 best split for a natty
Thanks man 🙏🏻
Thank you sir
You’re a real hero
Legend
The hero we don’t deserve 😂
How do you select rep ranges for different exercises? Ex: Isolation exercises for 10-15 and compound lift for 6-8 or so, and when do I progress in weight, say I hit 8 reps in a compound lift, should I add weight and shoot for 6 reps? Or should I wait a couple of sessions with the same weight before adding more load?
Thanks in advance Joe!
''Hack Smith Leg Press''
I had to think 10 times before I got the question...
Thanks Joe for 30 minutes of education & entertaining!
Thanks for answering my question!
How to recover or train with bad shoulders and elbows? How would you help joint longevity? Keep up the vids, loving the channel 👍
Hey Coach ,
Wanted to ask if you think hitting a muscle twice a week is necessary for optimal growth or if you can make progress with just hitting it once a week
Appreciate the vids and the Q&A's, much respect.
To quote the inimitable Greg Doucette, the secret to gaining is “doing more than you did last time”. Ok, more of what? More sets? More weight? More reps? More exercises? what is your prefered method to achieve progressive overload on an exercise? when and how should I add weight to the bar or use heavier dumbbells and should I use the same weight for all my working sets? When should I increase sets, reps? Thoughts on double or triple progression and do you use it? thanks Joe for sharing so much great content
Pick a RepRange, like 5-9Reps
Train with one Weight till you reach 9Reps
Up the Weight but keep it low enough to get at least 5Reps
Dude I almost fell asleep cause your voice and tone is so calm and collected. Love your stuff man!
How would you set up your split if you have 5 days per week to train? I want to hit each body part twice per week, but not a fan of full-body workouts.
Im doing push pull legs upper lower. Back&Legs, push 1, pull, legs, push 2 worked great too.
PPLUL
Pull, push , legs, rest, shoulders/arms, legs with deads , rest
Legs+Arms/delts if needed, Push, Pull, Legs+Arms if needed, Upper.
You can set up work for the muscles you need the most and recover the best accordingly, there ir no rule for doing only legs on leg day if you can do quality work with them.
What are you thoughts on really slow eccentrics (like 4-6 seconds) for hypertrophy training?
@@mediocrejoker9447 What are your arguments to say that? I know for a fact that Charles Poliquin used those kind of methods, but I don't really know for sure
What are you thoughts on Doug Brignole’s methods? The only compounds he does are dumbbell bench and sometimes a dumbbell RDL; other than that, he just does isolation exercises using his “Brig 20”. Do you think doing only isolations can build as much muscle as compounds?
He has quite a reductive understanding of bio mechanics, I suggest watching Mike Israetel's video which he critiques this idea of 20 "best" exercises...
So well spoken. Thank you for the 'gold'.
Part 1: If I use full range of motion when lifting, is static stretching necessary for longevity and for staying healthy while lifting. Part 2, is the claim true that lifting weights shorten the muscles and therefore stretching is necessary. Part 3 How to Stay Flexible While Staying Strong and be as muscular as possible? Thank you very much
interesting, I hope he answer the question
Your selection of questions is spectacular! Great Q&As!
First of all, thanks a lot for all the education and info you provide. It’s priceless!
My question is about leg training. For having a complete and 3D look, hams are very very important.
How would you structure a leg day focused on hams (hypothesizing that we have another leg day focused on quads in the split)?
Thanks a lot
When you talk about alternating between quad & hamstring to get most mechanical tension output. What about if you were to do an upper lower split & in your upper session you were doing all pull exercises first, then onto push after then next session flip it so that push exercise first then pull after.
Because I feel like if you do back then chest, the back exercises might tax your pressing movements due to the stability aspect on a pressing movement. So I feel like flipping the focus from session to session would increase the amount of mechanical tension surely?
I.e Upper A : Push first Pull second
Upper B: Pull first Push second
How do you manage training with heavy weights and joints longevity?
Edit: Do you need to cycle heavy and more lighter weights?
I answer you: excercise selection+correct form of execution
@@gaeA7XfoREVer thank you but I believe it's a bit more complicated than that
@@bogdan1028 yeah i know, but every questione has 3 types of good answers: short;medium with some more contest; long and contexted for the person aka you can literally write chapters of books. :)
Q: what should you do if you miss a workout? Try and make up for it over the week by adding in another day or just carry on with your program?
Dr Mike would say that increasing workout frequency is better than increasing single session volume, since it's easier to recover from less volume between workouts, and the SRA process can be restarted closer to when the muscle is recovered rather than several days after it's already recovered. So a "bro split" might work well for larger muscles like legs, it doesn't serve smaller muscles like calves, arms or delts quite so well since they can take far more volume and frequency. So a PPL or upper/lower, or even some variation of full body or mixed body part sessions would or could be, in theory, "better" but as you say person's preference has its role also.
Mike also makes a lot of crap up that isnt proven in the gym. Maybe some cute study shows that with a sample size of six people, but almost everyone has seen results from more volume in a workout. Dr Mike is not the best place for hypertrophy advice. Too much “science” and not enough real world results.
What is the best elbow friendly free weight tricep overhead(longhead) exercise for hone gym
How is the training of an enhanced athlete different from a natural athlete
Ok ok I liked ... and subscribed. thanks for great content
Love benefiting from your perspective and training knowledge. I have struggled with elbow issues since I was 18. Alignment seems to make a huge difference so thank you for that insight. Everything you say about volume versus intensity makes sense regarding having only so many repetitions in your body so bring up the intensity, however after every workout of going to failure my joints and connective tissue feel worse and worse, where as with something like Escalating Density Training where it starts out as an RPE of 5 my joints feel better and better. Also anecdotally, observing lifters like Jay Cutler and others that don't train to failure, they seem to have better joints now than ones like Kevin Levrone and others that trained heavier and to failure. Any ideas on why this might be the case? Thank you again so much for your channel.
hay,
sry maybe i missed it, but on the chapter series how you guys handle rest days is it just based on how you feel/need a rest day or do you guys got fix planned rest days
great channel thumbs up
Eye boogers LOL....in my family is was always just called "sleep" but I like eye boogers better LOL
How would you use bands/chains for rows to make it "optimal."
I understand how to set up for bench on the Smith etc. But how do you set it up for it to be harder at start and easier at end range for rows?
Love the video !
great Q and A ! thanks!
Where do you train? Can you do a gym tour?
From your coaching experience , have you seen natural individuals who were able to put on more lean tissue using a larger calorie surplus ?
Your best tips against scapular winging?
What is your opinion on why the physiques in the golden era look so much different than the ones today?
What's your thoughts on marijuana? I've dabbled recently prior to training smoking some weed, I feel a great mind muscle connection but I appreciate that's not everything. I also find it helps me get the food in and better sleeping.
how do you usually progress on your exercises?
How to face the fear of eating more without having to track calories and food?
Hi Coach,
I have a hip flexor injury and have heard about cross-education and single limb training, i want to know if i can train the uninjured leg without further compromising my injured limb.
Regards,
Having trouble finding machines to replicate ideal force curve on pulldown back movements, ie. More load in the lengthen position. Obviously bands work in the opposite direction and no access to any good machines. Any ideas would be appreciated. I have the hammer strength pulldown/incline press but that works in the opposite direction for the pulldown. Maybe find a gym with Prime equipment.
Is there a reason why bodybuilders with poor ancle mobility dont improve it with stretching exercises?
Why stretch when you can just toss on some oly shoes and force that mobility ezpz
@@Lucas-tg3hv so you could get better rom on stuff like leg press, hacks, even split squats. I myself use squat shoes but if I had great ancle mobility also I'd have an even better form on squatting movements
@@clockworkorange7064 just use heavy enough weight your ankles will have no option but to movr
@@Lucas-tg3hv no. Ur but but will have no option but to stick out and take away the load from the quads
@@clockworkorange7064 nah just plop onto them ankles
Love from india ❤️
Q. Can we grow the biceps peak by working on d long head or it completely depends on the genetics
2. How much muscle we can add by staying natural
3. By the age of 35 testosterone starts to decline so naturally can we still add muscle after 35
I'm not the coach, but I'm pretty confident in my answers:
1. Of course you can. If you train your biceps, both long head and short head, for 2 years, they will obviously grow (Only if you are training and recovering properly, of course)
2. It depends entirely on your genetics. Regardless of that, if you wanna reach your "natty potential", for most people it will take 10+ years of OPTIMAL training to get there. Saying that you will add X number of lb it's somewhat misleading, cause no one really knows until you do it.
3. It happens time and time again. Women have much, much lower levels of testosterone than men, and they can still put muscle. Usually, the limiting factor will not be testosterone, but actually the amount of work that you can do without getting injured. But, yes, you can definetely put a lot of muscle after 35.
Minimum-Maximum Sets per week or per session for each muscle group?
What exercise is best for the 3d look of the upper middle back
Would you have any advice for an individual that struggles to consume enough calories to get into a surplus ?
Love those type of videos coach 🤘. Also, as Natural Hypertrophy says, if you program correctly you can never need a deload.. He's been training for years without a deload.
Difference between EAA and BCAA?
What type of hypertrophy do you recommend for quality mass sarcoplasmic or myofibrillar ?
Mate, how do you work around tendinitis? Knees and elbows?
When training lats, does it make sense to have one exercise that allows for more humeral adduction than shoulder flexion? I know shoulder flexion allows for a larger ROM but is there any benefit to pull with humeral adduction for some reason?
I really want massive arms - above everything else. How should I approach it?
Hi Joe, my client facing a problem that he cant really active his lats and it all went to his traps whenever we doing any PULL movements, can u teach me some cues for this problem ?
Prioritize vertical pulls / high rows, try to have him keep a neutral spine especially thoracic spine, contracting the abs can be a good cue to avoid arching back.
Then make sure he pulls his elbow DOWN to his hips / to the ground and not back. Even when reaching full contraction he should still forcefully try to pull his elbow towards the ground.
Unilateral can be a game changer too as it will allow for better bracing mechanics and lateral flexion of the spine which will help the lat reach a fully shortened position.
Hope that helps, I'd love the hear Joe's advise on that matter though.
Forgot to mention, in relation with the first cue of keeping the spine neutral, trying to slightly protract the scapula would be a good idea too. When training lats for maximal hypertrophy you should not let your shoulder blades retract, at least not on vertical pulls.
@@simondarras2352 hey Simon thanks for the tips , here let me explain a bit more... he couldn't feel or engage his lats at all in lengthen positions, so protract his shoulders blade is not the options... he only able to feel a tiny bit when its shorten.. once I tell him to slowly doing eccentric, the tension fade away
@@rounders_incsky8663 Hi man. I think that most of us have a hard time feeling our lats working in the lenghtened position. In my opinion it's a matter of resistance profile, and as a matter of fact, it's really hard to pick an exercise that puts a lot of tension there.
We know that the lat attaches to the humerus, so if we want maximum tension in a lenghtened position, the direction of the resistance (gravity or cable) has to be perpendicular to the humerus at this precise moment. Dumbell pullover would almost be a great option there, but it's really not the most ergonomic way to go unless you kind of get to pimp it using let's say a Swissbar to use a neutral shoulder width grip etc...
With high rows, pull ups, pull downs etc, your humerus will actually be aligned to the resistance at the end of the eccentric (ie pull ups and gravity) meaning very low tension in the lats.
I would personally try good old cable pull-overs it that's not the case yet, making sure that torso is close to parallel to the ground to ensure that the humerus would be perpendicular to the cable at the end of the eccentric. Then your client should feel his lats working especially if you can get him to use the right cues like external rotation, shoulder blades depressed towards the hips etc...
I hope this could be a little help for you or someone else who reads this.
@@simondarras2352 thanks buddy, appreciated 👍👍
Do you think saunas can help muscle growth?
Sometimes when I do triceps extensions like you say using a neutral grip with pulley and wristbands it feels as if my elbow, above all when I extend when I reach that rep before failure, it feels as if it got stuck and kind hurt a little be when you try to continue the rep. It kind feels like when you need some part of your body to crack so you can feel okey with it againg. Which could be the reason for that?
How much volume per muscle group do you recommend per week?
Seated leg curl or lying curl? Or both?
How to grow forearms?
first
What’s the number one quad builder?
Watch his videos. I’d say it’s most likely the hack squat with bands. It’s the primary quad movement he does in the majority of videos
The Squat
@@russellhenckel2887 or a pendulum squat
@@adarshvardhan6819 True
Upstanding citizen with a plus size woman for that isometric overload
hype
We need a hero who would add the time stamps