Lessons, tools & resources on how to optimize your training, nutrition & lifestyle to maximize your results.
I have been training naturally since I was 14 years old. Now 29, I am approaching 15 years in the game myself.
I have post-secondary education which include Exercise Physiology, Biomechanics, Anatomy, Application Of Exercise Science, Nutrition, and more.
Since 2015, I have directly coached over 1000 people.
Current knowledge comes from several Research Reviews, books, podcasts, articles of all the top researchers, influencers and pros in the space.
My passion for helping build better physiques/health and the character that comes along with it is what compels me to deliver the highest quality info, vlogs, insights, resources & programs I can for YOU to do the same.
Building your ultimate physique requires you to conquer yourself. It is with such conquest that I believe we can then elevate the world around us.
Such useful video, thanks man. You convinced me I don't really need this, because I have great ankle mobility and I'm pretty stable and have a good progression barefoot.
Impressive leg development! I've always wanted to start doing walking barbell lunges, because frankly they look so badass haha! One exercise I personally enjoy doing are bodyweight Roman-chair sissy squats. The level of stimulus I feel from doing them is so satisfying and feels so effective
We are launching a new line of sports t-shirts and believe that your unique style and influence in the fitness and lifestyle community would be perfect to help us showcase this product to a wider audience.
Also thank you for making this video and admitting you were wrong on some stuff we REALLY need more of this stuff. Because people really spout either HIT dogmatically or science dogmatically they think they are right without trying for themselves.
How many sets were you doing and with how much frequency? Do you think you were not recovering? Were you progressive overloading all movements and still losing muscle? Do you think that progressive overload then isn’t essential for building muscle? Now do you think volume and pump are valuable and is what drives muscle and not mechanical tension? How much sets you doing now?
Bit late to this video, but this has helped me heaps. Keep producing the high quality content you do! It’s unparalleled amongst all the other stuff out there in this industry.
Nice video. Those who are starting the Journey this is a nice Intro to Meditation video ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-iWQiWIEb_v0.htmlsi=SZA3yQn4CcmeFdYJ
Tryna really grow my quads. Been following your muscle mommy program and I do notice I get soooo gassed before I complete the session. I'll try an intra or eaa's to see if those help 👌thanks!
They will definitely go a long way along with some intra-workout carbs to maximize performance for the entire session. Oh and just as a bonus measure... don't skip cardio ;)
This is the bread and butter over the last several years that helped me build my OP lower body. Apply and grow. What do you want me to cover next on the channel?
Two quick questions regarding this topic I'd love to hear your thoughts on... 1. Does the swelling amount have an impact? I pretty much always get a small pump especially when I've eaten lots of carbs. Does a bigger pump increase the potential for hypertrophy? 2. If pump sets can potentiate growth, could low rep sets potentiate growth from the increased load on back off sets in the 6-15 rep range? In other words, if sets of 3 helped me bust through a plateau, wouldn't that eventually result in muscle growth and not just neural adaptations? The low rep sets helped develop strength that then created an overload stimulus on my high rep sets that then caused new stimulus to continue progressing.
Hey Jon, really love ur content bro. Always extremely detailed and the way u articulate the topics are second to none. Was just wondering what ur thoughts are or if u could make a video on how dieting (bulking/cutting) would work for someone who both lifts and runs a lot. I've been lifting for around 7 years but have just recently in the last 2 years picked up running. I'm currently training for both a half and full marathon before the end of year, averaging about 40km/24 miles a week. I'm currently trying to bulk and have only recently started to start to seriously track all of my food. Some days I will work, head straight to the gym and then go for a run after so I am quite active. After some of my runs my watch will say that I have burned up to 900 calories and on my longer ones up to around 1200 calories. In that case does that mean I have to eat back those calories for the day to still be in a surplus? I have watched a tonne of videos and haven't really gotten a straight answer. However this would seem to be the most logical answer since I have definitely burned those calories after my run if my watch is correct. Sorry if this is a bit of a read but was just hoping to get pointed in the right direction and ur thoughts on this. Keep the videos coming my man have been binging ur videos on a regular basis!
Great editing in this vid! Good point, too, that body parts more resistant to growth may benefit from a different lifting strategy than body parts less resistant to growth.
Thank you! Yes, it's probably not fair to assume every body part responds to the same training stimulus/way of training, after all this is why everyone has "weak points" and "strong points" physique wise that are not only muscle belly/insertion dependant!
Hope you guys like the vid. Next video I'm gonna break down my training formula for building some big ass legs naturally. Anything else you want to see?
This is why I find resistance bands so fascinating. You can generate lots of tension (i.e. multiple sets to failure) with them while greatly reducing fatigue.
Thank you for this video. I also feel the studies on caffeine were perhaps done by those financed by coffee companies. I'm speaking of the studies showing the benefits of caffeine. I feel way better without it, and no heart palpitations ❤.
2500 calories is my 500 calorie deficit 😅 im 330lbs and 6'4. Im trying to get back down to 250 for now, eventually 200, depending on muscle mass and other things, but im adjusting that number based on how i am at 250lbs
I’m on day 2 … I feel like shit, I think weaning off slowly would be better for me. I am so addicted to caffeine. I’ve tried this several times before and never really felt great so went back to it. I hope this time works 😢
8 days out: up to 6 liters of water for 2 days, then double it up to 8 liter for for days 2day out: get back to 3 liters for one day 1day out: 1.5- 1 liters That's right?
just curious - doesnt the carbs turn into glicogen no matter when we eat them? asking cuz i wanna know if eatong more carbs before bed could be beneficial especially when i train fasted? have a nice one and appreciate the content you make ;))
also (not making myself a victim) after i ve been cutting to very low bf i fell into an ed and i kinda struggle with bulking and eating in general, so i wanted to ask if there is a possibility of you making a video on that topic? a cringy question , yet i wanted to ask
Wasn't the latest word that a single refeed day doesn't really affect your metabolism all that much? Instead, wouldn't 12 week diet be countered with a couple weels of maintenance? Dr Mike says way more weeks of maintenance but fook that lol
yo Jon, been following since the eaaaarly days. I'm 6'3" and bulked (for the first time ever) to 240 from 225. I'm currently looking to cut with around 2,200 calories, 60ish grams of fat, and 180ish grams of protein. I'm excited to see what comes with these changes but I was wondering if 180 grams of protein is alright? I was at 215 grams of protein but it felt like I was consuming too much for my body fat / muscle. Thanks!
@@JusticeNwokedi Appreciate you followin for so long brother! Sounds like gainz were made. 180g protein is probably fine depending on how low you plan to cut down to, but personally, I'd keep protein up closer to 1-1.2g per pound of ideal bodyweight (whatever your bodyweight will be near the end of a cut) especially when in a deficit as its more satiating, better likelihood to preserve muscle and higher thermic effect. I've got a full recent vid breaking down the science behind protein recommendations, so be sure to check that out for more context. Crush it bro!!
Hope this video brings more context to the understanding of how hard you should be training for max growth, based on all of the data as well as plenty of personal anecdote (my own + coaching hundreds of others). To address an issue I see people constantly commenting on tiktok about that "actually, advanced lifters need less volume than beginners due to fatigue & less possible fibres that can grow". While there is some truth in this (less fibres that can grow anymore, more fatigue & stimulus pers set the more advanced you become), it is fundamentally flawed as fas as I'm concenred for some seemingly obvious reasons: 1. Beginners do not need almost any volume to grow. They are more sensitive to it. That is why they are beginners. So recommending higher volume/set numbers for beginners than advanced would only be something someone who likely has never coached and/or doesn't understand data would suggest, based on my observation & experience. 2. Fatigue is not objective, it is relative. Yes, advanced or "trained" lifters producer more fatigue per set, but they are also more equipped to handle said fatigue. However, since they inherently need more sets & those sets are done at higher intensities relative to beginners, they probably can't recover as fast relative to their training volumes required for growth. The answer to this is not that "advanced/trained lifters should do less sets than beginners", but rather, given that they likely need more sets (if the goal is max gains) than beginners, they need to manage fatigue a lot better and be more aware of it, specialize their training more, be more selective of exercise order and variety, etc. 3. When saying trained lifters require more volume to grow, this does not mean "you keep adding more and more sets infinitely as you keep working out". It just means, what a beginner can grow from, an advanced cannot. 1 set to failure is probably enough for untrained lifters to make great progress from over the span of a couple of years (until they stop being a beginner). But, 1 set to failure, is MAYBe enough to maintain gains in an advanced lifter, but eventually they'll start losing gains made my going. beyond this because volume has a (non-linear) dose-response relationship to hypertrophy. So 1 set is most efficient, always. But less growth will come from 1 set than 3, and so on up until the "ceiling" for that specific individual. Anyways, these are a few of the points mentioned. It is extremely rare that, if an untrained lifter is being guided to program properly for growth, that they will require more volume (hard sets) than a trained lifter if their goal is maximum growth. Advanced lifters should probably NOT continuously increase sets each year/over time, but find that sweet spot that works best for them, their recovery & their goals. This point, that will help them keep growing, is likely to be higher than what beginners require for max growth, in most cases. Got any other questions or comments? Drop em below! And thanks for watching!
I was never into that lifestyle, but after achieving some goals at 22 i decided to see what the fuss was about, man partying sucks, its only a bunch of ppl trying to get validation and only having fun bc they are drunk
So, do u think that going all the way to failure is not so good for joints? I have been going every set to failure for the past 6-7 months (low volume)
It can absolutely be fine for the joints depending on the person and the movement. Personally, it was fine for many of my joints and many movements, but far too many it was not good for which limited how many movements variations I had and ultimately, had me not be able to train to failure that often on those movements to heal. So, if you've been training to failure all of this time with no issues, it may be fine.
hey john i had a really unusual question as being an asian i cannot complete my daily protien goals so with not fulfilled goals of protein would bro split be better for me or just regular ppl type yk more than once a muscle per weeek? i would love to hear your answer thank you
Yeah I gotta be honest bro I don't quite understand why "being asian" somehow means you cannot complete your daily protein goals. I also can't quite understand the correlation between eating enough protein (do you know how much you need?) has to do with your training split rather than just overall training volume. Could you elaborate on this? I'd suggest you hit your protein goals consistently, and if you cannot then hit as high as you could and be consistent with it. As for training split, it really depends on how much volume you need/can recover from, so if you're not sure start with between 3-10 sets per week for all muscle groups (higher priority = higher volume allocation) and split that up in whichever way makes sense according to days per week you can/want to train. A bro split might be just fine there. And work up from there.
@@JonathanMango hey my bad i mean to day as i am from asian country we heavily depend on carbs and protien sources are very expensive and alot of people here promote bro splits saying if your msucles arnot healed due to inadequate protien instake its better to use bro split ans um like that? what are your thoughts on it
@@emteed i meant being asian here its expensive to get good protien souces as chciken is 500 rs per g 1200 per kg is muttton and 500 per crate of eggs lmao
Very helpfull video, will definetelly follow the instructions! One question, when I am about to start the minicut, I just simply drop my kcals right away (e.g. Sunday 3300kcal - Monday 2100kcal)???
Every time I Google something and it takes me to Reddit, everyone there keeps saying the same negative comments about Smith-machines. But I find them way friendlier on my joints than dumbbells or barbells. Another example of listening to your own body over the voices of the masses who likely are just parroting what they heard someone else say.
Well said. It can be easy to get caught up in what the popular thing to say on social media is, but ultimately it means every little compared to experimenting and gaining experience to learn what works best for you!
You do this push workout once a week right? I ask because I know you generally advise 3-10 working sets per muscle group per week and you did a lot of sets here. Maybe you could just drop your routine for clarity lmao
Nope, currently on a push/pull/legs/arms/rest repeat cycle, so hitting a push day 2x within 7 days. I've covered this in the previous video but also in my volume specific video - I advise 3-10 sets per week (if rest times are long and intensity is very close proximity to failure each set) as a starting point and to build from there, adding volume if/as needed along the way. Sometimes, this may also mean adjusting intensity and rest times. If you drop rest times slightly, decrease intensity slightly, you'll actually increase total sets required by default above that as well. But 3-10 sets/mg/week at 0-2 RIR with long rest times (2-3+ mins) is a good starting base for hypertrophy, based on data and can be built upon from there, especially as one gets advanced and modulates some of the training variables mentioned and others as well.
