Episode 222 is our July Instagram Q&A, and per usual the questions did not disappoint. We dig through a big stack covering everything from exercise sequencing and deloads to GLP-1s, telehealth companies, and what we actually learned in our late-stage natty years that still apply.

There is a lot of practical programming talk in this one. Where RDLs should actually go in your session, how to build a minimum effective program on three 45-minute sessions per week, the five exercises we would pick if we could only use five for an entire year, and how to structure a four day split when chest and arms are the priority.

We also cover softer but equally important stuff: advice for new online coaches, why most people do not actually need a reverse diet, health habits we'll never stop doing, and the best sub $100 purchases that have improved our training. Fun one this month.

One quick note: a number of pregnancy and fertility questions came in this round. Those were forgotten. They are getting saved for an upcoming episode so they can get the time and depth they deserve instead of a rushed answer at the end of a Q&A.

Covered in this episode:

• Life updates: Bryan's program drop July 20th, Aaron's boys training trip in Dallas and September Refining Hypertrophy seminar in Utah
• Exercise sequencing for barbell RDLs and whether exercise order actually matters
• TRT telehealth recommendations in the US and what to look for in a company
• Educational courses vs in-person seminars for coaches
• Top advice for aspiring online coaches
• Why most people think they need a reverse diet but usually don't
• High protein deficits, low carb diets, and nutrient timing around workouts
• GLP-1 use for gen pop: tool or crutch?
• Current thoughts on deloads now that the dogma has died down
• Lessons from TRT that still apply to natural lifters
• Minimum effective programming and desert island exercise picks
• Lazy healthy meals, favorite health habits, and best cheap training purchases

Timestamps:

00:00:00 – Intro and life updates: Bryan's travel and July 20th program drop, Aaron's Dallas boys training trip and September Refining Hypertrophy seminar

 00:02:30 – Exercise sequencing for barbell RDLs. Why do some coaches program them at the end?

00:05:25 – Where will Aaron get TRT in the US? Any reputable telehealth companies?

00:08:25 – How often do you complete educational courses? Any you would recommend? 

00:12:15 – Top tips and advice for aspiring new online coaches 

00:13:50 – Can you talk about how people think they need reverse diets but usually don't? 

00:18:20 – Does setting deficit macros with super high protein make an aggressive deficit easier to tolerate? 

00:20:00 – What is your stance on casual GLP-1 use for gen pop clients struggling with food noise? 

00:25:50 – What are your thoughts on a low carb diet? 

00:27:25 – The dogmatism around deloads has dissipated. Current thoughts on whether they are necessary? 

00:32:20 – Biggest thing you have learned since going on TRT that still applies to natural lifters? 

00:37:15 – Is there a point where a trainee should stop focusing on progression by weight entirely? 

00:40:45 – Minimum effective hypertrophy program for a busy parent with three 45-minute sessions per week 

00:43:00 – If you could only pick five exercises to build as much muscle as possible for a year, what are they? 

00:46:25 – Do you still put any value into food timing around workouts? 

00:50:10 – What is a health habit you have adopted in the past few years that you will never stop doing? 

00:53:30 – Best purchase under $100 that has improved your training the most? 

00:55:25 – Favorite lazy, healthy meal when you don't feel like cooking? 

00:56:40 – Does the order of exercises matter when training? 

00:59:05 – How would you strategize a four day push pull legs upper split to bring up chest and arms?

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