In our August 2024 Q&A episode we answer 26 different questions ranging of course from training, to nutrition, and even some personal questions. As always, a big thank you to those who help us provide this content!


00:00 Introduction and Updates

09:58 I’ve been in a surplus for about a year now. Eating 4500 calories, but no longer gaining. Any thoughts on why?

11:51 Should we try to bias parts of muscles evenly? Upper lats, lower lats, long tri head, short tri head? Meaning if we do 12 sets for triceps, should 6 sets be focused for the long head and 6 for the short head?

14:35 I’ve been in a deficit for more than 12 weeks. I went from 118 lbs to 111 lbs. I am pretty lean but missed my period last month and this month. Do you think it has to do with how lean I am? 

17:41 I’m in a build phase and I play a sport on the side. The sport finishes soon, so I will only be training in the gym moving forward. Should I drop my calories to make up for the fewer calories burned due to the sport being finished? 

19:58 Thoughts on intra-week calorie cycling?

22:47 Do you intentionally add fats to meals - what are the go to and quantities (grams)?

25:00 How long is too long to be in a cut? (calorie deficit)

28:45 Is the KAS Glute Bridge better for upper glutes or stick with full ROM?

30:58 Do you think since Cortisol is highest in the morning that it is easiest to train at that time?

34:11 Go to foods to order when eating out traveling? Breakfast, lunch, etc at a cafe/restaurant?

38:40 What’s a great/clean whey protein powder?

41:34 Why does it seem some muscles don’t respond to the repeated bout effect and constantly get sore? 

44:35 How to estimate optimal volume (sets/week) for an individual? 

47:34 How to approach when someone needs coaching but doesn’t want coaching? Is this possible? 

51:04 Do you ever NOT want to travel because it throws off your fitness routine? 

55:35 Feel like I lose tension when pausing at the bottom of the hack/pendulum?

58:33 Do more plates = more dates?

59:52 Thoughts on the Layne/Israetel approach that cold plunge blunts hypertrophy?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594298/
https://pubmed.ncbi.nlm.nih.gov/31513450/

01:01:04 Max total sets per session? (Not per muscle group).

01:05:10 What’s your favorite part of your job and least favorite? 

01:07:59 How do you guys track partial reps in your training log or app?

01:09:25 I have so much trouble staying in zone 2. Advice?

01:12:12 Thoughts on digestive enzymes? Bio-optimizers?

01:14:38 How many days of training in a row is optimal?

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