The most evidence based, effective hypertrophy program - with Hypertrophy Coach Joe Bennett

[@AE-iv6je]

Is there anything special people who already have the hypertrophy coach subscription need to do to get the new half body training program?

[@HypertrophyCoach]

Nope! You’ll have access as soon as it drops! Your membership rates are locked it for the life of your membership 👊

[@fleshmotorcycle94]

Hi Joe, can you please make a video and clarify if there is a difference between natural and enhanced average lifters in terms of frequency and how often a muscle should or must be trained per week. I'm pretty new and totally confused because one says one thing and another says something else. I bet that many respond to this comment as well and everyone writes something different but I believe in what you say because you make an honest impression and you are the best bodybuilding coach in the world and therefore your opinion and your view on this would be very important to me because right now I don’t know what I do, I don’t know what I should do and I don’t know who I should listen to as a natural (no trt etc) 35 year old beginner. Thank you very much I appreciate you

[@jameselam5785]

Do exactly what he says and train within the limits you can recover from. This principle applies to natural and enhanced lifters. Naturally you’re not going to recover as fast, but you will have to train hard and too often as well as track for yourself in order to find this out for your specific biological capabilities. As well as tracking your diet and sleep as these are also crucial to recovery.

[@anca1ag0n37]

Dr. Mike Israetel has a good explanation on this as well. Basically, you do enough that you get the most muscle growth that you can effectively recover from. Caveat here is that if you are a true beginner with less than a year of lifting experience, then generally you will grow no matter what. At this point, it is much better to focus on proper form on the big 5 exercises: squat, bench press, deadlift, row, overhead press. These 5 will hit the entire body and allow you to develop a better understanding of your body. Do a few of those every time you’re in the gym. Aim to do 3/4 working sets at least twice a week, so 6/8 total per week. Once a week for squats and deadlifts if you get strong enough that recovery becomes a concern. Focus on getting good at the 5-10 rep range and move up in weight when 8-10 reps for 3-4 sets is no longer sufficiently challenging. Try our different variations of those, accessory movements, and isolation exercises along the way to see what works for you. For example, I feel dumbbell rows much more than barbell rows, so I usually grab dumbbells for rowing. But focus on a variation of the big 5 and always aim for proper technique then mind-muscle connection. Get good at sleeping too. Sounds funny, but quality sleep is the most powerful natural steroid. This is extremely general advice, but should be a solid start. Wishing you the best on this journey!

[@AlexPittEdo]

@HypertrophyCoach what about volume overall when it comes to natty vs enhanced and is on testosterone also enhanced?

[@ohno837]

When you take steroids you gain muscle 6 times faster. So for a natural and nobody talks about this cause they don’t make any money. You need only 1 or 2 sets to failure per muscle group every 1-2 weeks.

[@MR12AMAZING]

@@ohno837 If you train like this you will only ever get suboptimal results. No way is anyone getting results training a body part like back or legs with only 1 or 2 sets to failure every week lol. That's ridiculous.

[@bobbyhunt3009]

Really enjoy that you teach and don't rush through each video talking as fast as you can to make the video short. If someone is interested in learning they will gladly allow time out of their life to listen and watch. We need now a way to show viewers the videos and the influencers that are worth their time. Sadly so many novices waste their time watching videos and influencers that are simply not very good. BTW, your channel is at the top of the list of must see channels but most people dont know that and I know they dont know that because you should have 15M-20M subs. Take Care

[@김진형-c2h]

great content! I hope people appreciate more about your training philosophy because this is the real bread and salt stuff that actually works without any youtube bullshit to make it more showy.

[@joecampbell606]

I would love to have the ability to have you analyze my workout and tell me what to do/change. Someday i hope to hire a knowledgeable coach like you!

[@rosariodimaio927]

Joe you da man .your contents are always interesting, thanks for your teachings.💪🏻⚡

[@modernmeditation999]

Wow! This is great. Extremely insightful..

[@sheabuttersymba]

Look forward to this series! 💪🏾

[@chrisriedel7952]

Love the knowledge drop, thanks for the info, looking forward to part 2!!

[@seanbarkerfit]

Great video and wise words! 👏💪

[@cata9223]

Great stuff as always I wouldn’t mind the 6hr version also

[@mikekaplan5170]

Got the app, looking forward to the program! 💪😉

[@zacharyermert9046]

This is why Joe is the goat of then industry. Nothing clickbaity, no dogmatism, all very logic based

[@ThatGoodBarbequ]

Can’t believe you brought up 2-a-days. I know you used to do them, I haven’t tried them in a few years.. actually coming up to a few month period of my life where I would be able to try them again. Let’s to

[@mateusdovale5863]

It’s the best thing for sure. It’s just logical. For naturals it’s the best answer if done correctly. For PED users…even better.

[@NoahWilson-us3dk]

what better to watch hypertrophy coach then before going to the gym. W

[@eduardoesteves6840]

joe does not miss, once again so grateful for all the tremendously high quality content 🤌

[@Sobersunrise]

Phenomenal video, Joe!

[@dbind7682]

11:49 Looking at Milo Wolf? You're totally right.

[@fabianschweitzer]

Food for thought: you said you don’t see a reason why excluding the shortened range is a valid idea. Maybe pairing that with exercise selection and profiles makes more sense. When we know the most hypertrophic range is the lengthened position, and we also know that in exercises like rows for example, we’re looking for a profile, that’s ideally heavy at the bottom and lighter at the top, we don’t need to look for the best machines in the world that do that, but rather take a simple chest supported row, load it up as much as possible and not worry about rowing all the way to the top and still have possibly the same results as we would have had with the machine, that’s designed to match the perfect strength curve

[@mateusdovale5863]

If I can do two times a day, wouldn’t it be better to use PPL?

[@Giuvannuzzeddu]

Awesome job, thank you. If you ever come to Phoenix, we need to talk at length.

[@lucasdeoliveiranascimento1462]

Best content on the platform!

[@jeelani5530]

❤for🇮🇳 the coach😊

[@Dxklan]

ohhhh Mike and Jared right next to Chris and Paul... how interesting hahaha

[@finnianfanning3136]

It’s good, you probably want to look at both of their stuff since they kinda preach the opposite points of view.

[@joaoamstalden6321]

Amazing content. Thanks for sharing.

[@Ralf_1965]

Great and very informative Video

[@scatdaddy3790]

Great stuff Joe

[@Latissimus65]

If 2 a days aren’t an option would you still favor half body split or would you then favor the 3 day options like PPL? I assume you also like it done rotation style? 4-5 days a week is how I’ve run it in the past

[@pedrolanphear7575]

the dr mike joke was top tier 👌🏼

[@HypertrophyCoach]

I don’t even remember what I said 😂

[@pedrolanphear7575]

@@HypertrophyCoach 10:09 theyre definitely a couple ❤

[@shaheenpirani]

Amazing information - would love if you see this and answer my query. The fact that I am following half body splits and is loving it, 2X upper and 3X lower and all of my days have different exercises in rotation, is that fine? My upper consist of more exercise - around 6 -7 which is Okay right? I cannot split it into 2 a day. My goal currently is losing body fat and maintain the muscle mass I have.

[@LuisBautistaSanchez-vn9vb]

Not Joe but yeah, you definitely can (and probably should in order to progressive overload them easier) have different exercises in your upper and lower rotations. The only thing I would say is not to use too many different variations, so when one gets stuck, you have other options to choose from (for example for compound quad movements you may stick with hack squats and leg presses for a while, instead of doing hack squats, leg presses, pendulum squats and smith machine squats). Regarding the number of exercises, yes, is totally normal to have more upper body exercises since you've more muscles to train than in your lower days. One thing that I do is move some of those to the beginning of the lower sessions, such as lateral raises. As Joe told in the video, I would also stick to 6-7 exercises max per session :).

[@shaheenpirani]

@@LuisBautistaSanchez-vn9vb Hello, thank you so much for your response. My current plan is aligning with all the information that you just shared. I have found this plan to be the best and have seen so much progression weight wise as well as transformation wise. I might try moving small muscle upper body exercises to my lower body days, that sound like a plan to me. Thanks again.

[@LuizGustavoTavares-kx3cf]

Thank you.

[@dimitriskoltsis5464]

Hello coach, first of all thank you for the knowledge 💪🏼! Just a question, Dr Mike/Jared and Chris/Paul have opposite opinions on many subjects, how can I know which is “correct”? Only answer I have is practice and see what outcome is best.

[@HypertrophyCoach]

Focus on the things they agree upon and act on those things and you’ll be huge. (The other 1% doesn’t matter that much)

[@AndreaDImperio]

Hi Coach, you didn't mention the back excercises. Which excercises you'd opt for the back development if you were a begginner? You were talking about mid-lenght excercises, is the lat pulldown (classic) working on that range?

[@98danielray]

13:30 this may be true for mechanicd, but not true in general. applicability can have an inverse relation with control when it comes to "exercise" type of reasearch

[@NiTiNS969]

Joe Bennett why don't you upload regularly I watch you old videos almost 10 times .(Best coach in field till now and I bet also for a decade) Please upload frequently as much as possible Love from india

[@MiConMusic]

My favourite notification 🙌

[@Peglesss]

Murder prevention 😂 such a great way of describing some peoples form and behaviour in the gym ✔️

[@krystianmielewczyk3244]

Perfect timing for my next meso

[@ThatGoodBarbequ]

“Meso” tells me you’re too far down the rabbit hole. Stop the Dr Mike shit. Come back to the light

[@Iii71326]

Meso 😂

[@davidstamateris9645]

Amazing video

[@Wetterwet]

What a treat

[@Isof_P]

Very informative video

[@joshnobles23]

My favorite gym content creator for 8 years running! Keep it up dad. Who'd pay money for college when Joe is such a slut of knowledge 😜

[@christian_urocar]

Really??? I love how’s he’s scientific, but 42 mins to explain a workout? That just way too much for me. And its not like I’m not making gainz with that I’m already doing.

[@joshnobles23]

@christian_urocar I understand your disapproval, but he DID say it early in the video that "if you're looking for a quick video, there are better options". He knows his demographic, and seems to have no interest in covering the things he doesn't like to discuss. He "stays in his lane", and understands there are many creators out here, so everybody can surely find the ones they like and enjoy that particular content. But as for me and my house, we will choose the Joe 😜 I actually prefer the long form explanations, because these topics are not as simple as they may seem. As Joe states here, there are so many variables. Most people give simple do's and dont's, but the usual answer to most of these questions is actually "it depends". So, when you're as educated as Joe, and like to talk about body building as much as Joe, these discussions can get lengthy. I once listened to him discuss a stiff arm rope pulldown for roughly an hour 😂 but I'm a boring guy who gets tired of listening to the same songs over and over, so I really don't have much else to do when driving other than listen to Mr Hypertrophy ramble on about beards and barbells or whatever. He's a close personal friend of mine, although we've never met and he has no clue who I am. Lastly, you can tell by this lengthy response that I enjoy conversation, and sadly, there are many more like me out here dying to hear people just talk about nonsense. Anyway, take care and keep making those gains you've told me about!

[@christian_urocar]

@ well for what it’s worth I don’t really follow or watch videos like this anyway, so I don’t pick anyone over hypertrophy or anything . I subscribed a while back because I saw a few things I liked , but after a few videos of following along I realized he’s spend a lot of time covering 1 specific thing at a time and I’d be getting impatient like “ok come on next” lol so maybe your right his approach doesn’t suit me but doesn’t mean he’s bad. In fact if I had a coach personally this is the type of coach I’d prefer when I hit a plateu. Gcharles glass for example I completely disagree with how he trains. His movements look scary and painful,I’ve attempted some and I didn’t like it . Hypertrophy coach is actually great because he puts anatomy first and I appreciate it. But like I said for teaching And watching purposes , i just can’t really do it lol

[@joshnobles23]

@@christian_urocar well said. Yeah if you're looking for quick guidance while you're getting started your first year or two, Joe isn't your man. He's long winded. You COULD try to skim through some videos, because he does have some nice sessions with pro athletes. You can get a good idea of what kind of daily and weekly routines you could try. But again you'll have to seek or fast forward through some of his explanations. Good luck bud

[@christian_urocar]

@ that’s what I did skim through some of the videos , some of the ronnie vids too. But I’m way past first year or two I think that’s why I don’t stick around. The last two years I’ve been progressing at a great rate so I just really wanted to see other workouts , not so much explanation about the workouts. I feel that’s more for beginners . In fact I think hypertrophy coach is ideal for beginners so they can get a good idea of anatomy’s and how to train properly. Granted they have the patience. I like to watch pros train to see their cadence form and technique. So I was interested to know about hypertrophy coach to see what he’s all About . I’m sure in the future I will find some of his videos more interesting

[@vasilisr7]

Are the slides somewhere?

[@HypertrophyCoach]

What slides? On the screen. Just in the video.

[@loganriley2117]

Love ya papa Joe

[@98danielray]

woah woah - you are saying me cherrypicking studies in one of the "softest" fields of human knowledge to discredit the arguments of others may be misguided?

[@scatdaddy3790]

Joe you need a Redrum prevention program lmao

[@HypertrophyCoach]

😂

[@EVEY451]

Epic.

[@maxmaximum-sh4bx]

For the algorithm

[@ClenioBuilder]

👏👏🤜🤛

[@BhupendraSingh-c6e]

Your amazing 🫡

[@TheBookfather]

I really like your content and I think you‘re doing an amazing job, you’re a great coach. That said, I‘m a bit disappointed by your „excuses“ not to use research so much. If science is biased, what are coaches that have the same program for 10+ years? And what kind of evidence do you have, don’t you mean experience? I know, you said „evidence“, but is it really? Do you have evidence that your program works better than science based programs? Or do you only have evidence that you can grow muscle with your program? I feel like you‘re only feeding into the distrust of science, which is the last thing we need right now. If I pay for a coach, I want him to know what’s the best evidence-based program, not the „I have done that for 10 years“-program. Maybe your clients would have made better progress? I bet your clients want the best coach, that’s why they’re hiring you. But then, can you be the best coach, when you try not to research so much? Yes, you know it works the way you do it, no doubt about it. But don’t you want to know if there’s an even better way? Most science guys change their views and programs over the years, that’s what science is about. You have a theory, you make a study, and then sometimes the study tells you that you were wrong. Scientists accept that (well, most of them) and are happy learning something new. That’s what science is all about, being open for new ways of doing things, for new ways of seeing things. Don’t use it as a weapon, I‘m with you there, but also don’t feel attacked when somebody tells you that there’s a better way to do your exercises. These guys usually just try to help you get better gains, we should all thank them for their service.

[@HypertrophyCoach]

I think you’re adding things that weren’t said. Obviously I value research. Why else would I point you in the direction of educators that spend more time on it than me? And why else would I recommend using it as “guardrails”? And nothing (my experience or research) can PROVE that any specific method would work the best for an individual.

[@zolni3rz]

Real life application and research/theory are not the same thing, aka external validity. You can read all the books you want about the most optimal engineering techniques and steps for building a house but you go to a job site and any construction worker worth his weight will tell you how to *actually* build a house.

[@TheBookfather]

⁠@@HypertrophyCoach Well, you’re directing me to the researchers while making little gay jokes about them… that is actually quite awkward. Do you value research even it tells you, you did something wrong for years? Because I know that’s a difficult thing for a lot of coaches/athletes, but scientists love to learn new, more efficient ways. I just don’t understand why you had to make a slide about what’s (in your opinion) wrong with science, when you value it so much.

[@TheBookfather]

@@zolni3rz I see. So you won’t hire any structural engineer to build your house? You don’t need physics for it? Just build it and believe you are doing the right thing? I hope you’re not renting on Airbnb…

[@joshnorris5547]

​@@TheBookfatherHave you not seen any of Mike Israetel's content? It's well known that he enjoys the warm embrace of jacked, masculine men. The gayer, the better.

[@syrupnuggt]

Just tell me what to do

[@OptimalGluteHypertrophy]

Upper lower 5-10 sets a week per body part 1-3 rir depending on exercise adjust volume so you progressively overload the fastest

[@joshnorris5547]

52 sets a week is optimal. Run two-a-days, stretch the piss out of everything under heavy loads for high reps, every set needs to be taken to 0-RiR and beyond, don't train any less than 6 days a week if you're serious about this stuff, eat tren for breakfast.

[@G.Bfit.93]

Chest and Back (maybe Some Delts) Legs and Biceps Shoulders and Triceps Rest Chest Back (some Biceps INTENSE) Legs Shoulders (some Triceps INTENSE) Rest All working sets 0-RIR bare minimum No more than 8 working sets per muscle per workout (usually 4-6) No more than 16 sets total per workout

[@98danielray]

thats an ok split, but who asked?

[@OptimalGluteHypertrophy]

Way too much fatigue unless your on gear

[@zolni3rz]

How to have shit arms 101

[@G.Bfit.93]

@zolni3rz I train them 2x per week the "some" workouts I do less sets but train beyond failure

[@G.Bfit.93]

@@OptimalGluteHypertrophy not for me

[@joshnorris5547]

Be careful joking about Paul Carter and Chris Beardsley being a couple. Paul probably has you blocked on all socials now. 😂

[@RodPantaV]

They are friends...

[@fakeigc4594]

lfg

[@arthurpellett9256]

Zzzzz