How long should I be resting for between sets to maximize muscle growth? According to research and science I should rest longer between sets to maximize hypertrophy, around 2 or 3 minutes and if I don´t want to rest that long and maybe only 60 seconds I have to do more sets to get the same results but I can´t do this because Hypertrophy Coach told me to do the least amount of work to get results and not unnecessary junk volume but I also hate resting that long between sets and I love to train in a fast pace. My question is what you would do? Can I do a chest exercise followed by a back exercise and a quad exercise followed by hamstring etc. to cut down rest periods? If context matters, I´m natural, no peds and I don´t take trt. Thx for your help
Research shows rest time does not matter. As long as you can maximize output in the next set, and it's within 5mins(as I remember), you can literally rest for 3seconds.
I'm new to bodybuilding and weight training and have been doing some research on how to improve in training. There seem to be several ways to increase weight on an exercise but I want to know how you do it. When do you increase the weight and repetitions of an exercise? Do you use the same weight for each work set or do you increase the weight in each set? Do you have a specific progression scheme? Thanks a lot Joe
On an exercise, if possible, use the same weight each set and try to match reps or get close. If you think you need to lower the weight, try to do more reps than with the previous heavier weights. Don't do a working set and then do more weight the next set, because youll be pre-fatigued and not perform as well, always warm up to the heaviest set and then lower weight for following working sets if needed. Next session for that exercise, try to do more reps with the same weight on the heaviest sets, OR try to improve the form, OR do a little more weight but try to do the same reps as with the previous weight.
regarding the other split squat question. Is the basic split squat an up and down or back and forth exercise. Some coaches say split squats and lunges should be performed so that you drop straight down and up like an elevator. Others recommend a more angular motion in which you glide forward and down, allowing the knee to come forward over the toe like an escalator, more of a hip hinge movement. Is the basic split squat a single leg exercise with more emphasis on the front leg or both legs equally. Should the movement initiate with the hips like a hip hinge or like others say sitting back or should a split squat be initiate with the knees. Should the upper body be perfectly upright or slightly bend forward or perpendicular to the shin. Should the weight even distributed on the whole foot or mainly on the heel or on both feet, front and back. How can I find the right stride length for split squats or the right distance between the tip of the toe of the back foot and the heel of the front foot. What technique mistakes lead to lower back and knee pain. Should I move forward and down like an escalator or straight up and down like an elevator. Should I start from the bottom or top and how to get in the right position that the lower back is not overextended. Is the split squat a glute dominant or quad dominant exercise. When I my body is perfectly upright I can´t feel my glutes!?
So how do you define training to failure and how do you apply failure? Guys like Dorian Yates say you can only go to true failure on one set for each exercise and others say they go to failure on every work set. When I do 3 sets all to failure, I mean that I stop every set when I can’t get another rep with strict form. Do you think as a natty, one set to failure is enough to stimulate growth or should I go balls out on every work set? I appreciate you and it would be out of this world if you continue these q&a videos, thank you
As a natural, taking every set to complete failure is not sustainable. It's been shown that even 2 RIR will give similar results to going to failure, but without the excess fatigue.
@@RDS_Armwrestlingbased on what? I don’t understand how anyone can say such a blanket statement when it’s not even accurate. You really have to try for yourself what works best. Some people can tolerate way more volume than other people and others need more volume to progress when others don’t.
As a beginner, what are the prerequesits to start training the compound lifts squat, bench press and deadlift with a barbell and where and how should I start to learn the basic movement patterns by myself. I can´t afford a personal coach
There are no prerequisites, if you can lift the empty bar you can start. For basic movements and form. Practice practice practice, take videos of yourself ask other gymgoers for advice. And accept that in the beginning it's sometimes a bit ugly. Don't let your ego take over. When you do things slowly and let your body rest and adapt you don't really have to worry about foulthy/wrong things or injurys
Hello Joe, can you please explain on the whiteboard or do a video about the difference between the front foot elevated split squat and rear foot elevated split squat or Bulgarian split squats. I would like to know how to do both exercises correctly but especially how high the front or back foot needs to be elevated and how I can find the correct height for the front or back foot that suits perfectly for me personally. I also watched your split squat videos here on YouTub and on the app but you don't talk about how to find the right height for the back or front foot. Everyone says that the height is different for everyone but no one talk about how I can figure out which height is right for me. I then also heard from two world renowned back experts and coaches that Bulgarian split squats in particular can damage the hips if the height is incorrect and I want to avoid that. They say especially rear foot elevated Split Squats being a problem because essentially when doing them what you're doing is you're putting one leg forward and one leg backwards and what that does is that's gonna sheer one side forwards and sheer the other side backwards . That’s like getting a dish rag and twisting it which will aggravate the pelvis. I would be very happy if you can explain exactly how to find the right height for the elevated front or back foot and the correct distance or stride length for both exercises to avoid injurys and or wear and tear on the hips. Many many thanks. I appreciate you and your work
@@HypertrophyCoach I have exactly the same problem that I don't know how high the back or front foot should be elevated and which is better, higher or lower. Everyone says something different in every video and someone like Aaron Horschig says there is only one technique for split squats and no technique with more focus on the quads or butt, totally confusing, please help
I want an aesthetic physique just like everybody out there, but I want to be able to perform too. Run, jump, sprint, twist, throw, grab, carry, fight, etc. I want the highest level o GPP I can get, to be prepared for everything life throws at me and more. With the plus of looking good without clothes and look like I lift and perform. How do I start this journey as a 40 year old healthy, not overweight but not athletic beginner or average dude who´s natural? What are the steps over a long period of time, say ten plus years. Thanks for your attention
I really care about exercise execution and proper form. My goal is maximum hypertrophy. Is it ok to execute the concentric phase of the rep always as explosive and fast as possible? I´m talking slow and control negative and then explode up, no bouncing, no momentum, no swinging or body english. Thank you kindly
Hi coach. I’m the younger lifter who asked the question about getting overwhelmed. I do like learning from good sources such as yourself, but it can be a lot sometimes. I appreciate the simplicity you describe here!
I’m not young, but with this sudden boom in bodybuilding thanks the social media, everyone pretends to be an expert even the little skinny guys who have no business in the space. My best advice would be to listen to people with proven track records like Joe here. Avoid all the rest of the noise and just get stronger
I get it and understand what you feel, been through it myself. Just look at how people look, if you like someone's physique or usually a body part or couple that the person has, just see their rutine for that body part and people usually explain a few things as they do the exercise these days. That works well for me, because many talk but when you see someone developing a muscle a certain way then that is legit, ofc genetics yada yada, but people would be surprised how much you can change the look of a muscle through knowledge of exercise.
Nailed it with the “enjoy the process” bit. Genetics will always be #1 in bodybuilding, most of us won’t make it big, so why not love the process and quit comparing yourself to everyone else in the gym. Train hard, eat hard, sleep hard and love yourself for how God made you. Be the best YOU can be!!
What helped me feel the lengthened position better on curls is since we can ‘resist’ more load than we can curl on the eccentric on bicep curls, is I grab a heavier weight than I can curl and do about 10 negatives per arm using both hands to get the weight into position.
If someone ONLY just did numerous variations of flies, cables, machine, free weight and very little pressing could that still grow a BIG chest? I find I feel a lot more stimulus from flies than I do pressing. Might be my origin/insertions of muscles with long arms and wide ribs that make flies a better choice for me personally
For the curl motion, it again seems like cables would be superior to provide a constant amount of tension. Perhaps it's a dynamic profile to maintain constant tension throughout the movement?
18:48 RIP Lifestyle Family Fitness. A beautiful moment in PT History. I'm now at LifeTime in Colorado Coach. -Kevin PS You were never "just average" re: inteligence
Hey coach, say you start with 15% bf. what is a typical bodyfat progression or regression? for a 16 week prep Before a contest? What are some signs your losing too quick or slow?
Coach Joe I have also got a question for you: If you had the same level of knowledge and also knowing that you have to go hard at the initial years of lifting do you think your muscle building cap would have been higher leading up to your gear take later when you competed? Mainly asked this as most of your early puberty was gone doing dumb stuff as you say.
If I understand correctly the “lengthened” position for the bicep involves not only the elbow rotation but also the shoulder because the bicep crosses both joints. This is why people recommend doing incline dumbell or spider curls I thought because the shoulder position lengthens the bicep even moreso than a preacher. Any thoughts on this?
correct. i was just (trying) to keep the discussion a bit more concise, not involving the shoulder joint. Really thr only practical exercise that overloads full elbow extension + shoulder extension is a properly set up "behind the back" or "incline" cable curl.
I missed these! Question about your university Joe! Will there be lectures about biomechanics etc in later levels? And are these included in the price paid for level 1 or does each level cost extra?
Question: when performing unilateral movements, what should you do when one side is significantly stronger than the other for example if you can complete 8 reps on your right but 12 on your left of a certain weight. Do you drop the weight on your right to hit 12 or do you use rest pause to get to 12 on the weaker side or do you just limit the number of reps you do on the stronger side?
Great rule, very intelligent, makes perfect sense, nothing to do with scientific studies or research or inferring information from years of training other people. Shit I better stop listening to Arnold's biceps advice, his arms are super skinny now.
