4 KEY Principles for a Building a TOP 1% Physique (Naturally)

[@JoeDelaneyy]

WARNING: I do NOT have Telegram. If any accounts respond to your comment telling you that you've won a prize and you should contact them via Telegram, DO NOT. It's not me, just fake spam bots that will try to get you to send them money for the "shipping cost" of the prize that you haven't actually won. I try to keep on top of it, but it's like whack-a-mole... they spring up faster than I can delete/ban. Any comment from the channel owner will always appear with a grey pill-shaped box around the name (as you can see from this comment).

[@andrabook8758]

i gave this a like purely due to the humour. LMAO!

[@andrabook8758]

P.E.D = p. eliminating. drug. 😂(in a few short years, depending on your metabolism and genetics)

[@hugod2000]

Spot on advice, sensible, wise and honest video. Thanks for posting.

[@danny.4506]

1. Be consistent 2. Keep stress levels down trust me no one talks about mental health it’s very important 3. Build a foundation 4. Progressive overload 5. Keep with basics improve squat deadlift pull-ups bench press manly flat barbell 6. Have fun 7. Keep balance life/lifting 8. Have a goal short term and long term also 9. Be realistic 10. Don’t compare yourself to Instagram users or fitness professionals

[@ArnaudChubaka]

I think that number 10 "Don’t compare yourself to Instagram users or fitness professionals" should be a little bit higher on the list. Whether it's for men or women, the physiques that we see on instagram are extremely rare (even the one not photoshopped, and the people not juiced). When you go to a pool / beach, you almost never see people build like that.

[@mts7274]

Good lord. You really need 10 freakin bullet points?

[@smokingcrab2290]

The biggest thing to have discipline on is diet hands down. You don't have your diet down you're screwed. And the reason people can't control their eating habits is because they're weak and they're being a puss about it. Plain and simple. If you can't control your eating, you don't deserve to look good. Self control is life control. Own it and get it done.

[@mts7274]

@@smokingcrab2290 For the fastest marathon runners in the world, 75% of their diet is carbohydrate and around 20% is processed sugar.

[@joachimrydelius2125]

Also sleep!!!

[@podfan9392]

Never seen this guy before but as somebody who does most stuff, mostly right, most of the time, I found this video to be absolutely brilliant. And good that somebody in the fitness industry isn’t making something that’s simple seem complicated just to sell a product or service. Subscribed.

[@peterhorak3602]

Same here, first time watching Joe, now subbed!

[@nathanbrown2344]

'you just have to do most stuff, mostly right, most of the time' is exactly what I needed to hear, thank you. Just a great mindset all around

[@ingaleerus2391]

What a word salad. That teaches you nothing. Some of you are way too easily impressed.

[@goldythefish36]

@@ingaleerus2391 I think you are missing the point, I will try to explain what I understand from that statement. Basically a lot of people get into analysis by paralysis going into the little details about exact calories, techniques the very little stuff that isn't important unless you've already gotten very far into training. And because there is so much to optimise people just give up before taking a couple of steps or kicking into action at all. Basically you will get results (if you are doing nothing or not much now) no matter what you do as the fundamentals will get you 80% if not more of the way there. The quote itself doesn't teach anything informationally but it helps you readjust your mindset and think in a healthier way. Like instead of thinking "I could be doing this and this and this better and I better hurry up or I'm just wasting my time," you think "I know I have a ways to go but I'm already going to the gym x days a week, im doing cardio twice a week and I'm eating fast food once a month." And just being proud of that whilst still improving slowly and changing your routine whilst learning instead of trying to make a whole new one which you won't end up sticking to in a few weeks/months anyway. I hope you see where I'm coming from, not all advice has to come with explicit information. Sometimes helping shift into a new mindset can be just as helpful if not completely life changing.

[@devonrichardson2389]

​@@ingaleerus2391 bro if you're going to the gym and you're doing good you would understand. If you're actually locked in with your trying. And not worrying too much about outside factors. It's not that deep.

[@Thekrood670]

@@ingaleerus2391 Sure it doesn't sound like anything, but it's good food for thought. There are so many people who think you have to be 100% spot on in everything you do for body-building and it could lead to doubt, frustration, and even just quitting when you don't notice anything. The idea of getting most stuff, mostly right, most of the time, could be thought of as readjusting your mindset and the way you approach your goals. It takes patience, consistency, and compassion. I love to drink alcohol, eat the foods I wish on occasions, and just do nothing at home sometimes.. but the next day my drive for my goals is as hard as it was the first day I started, because I know I'm doing most stuff, mostly right, most of the time.

[@hvgotcodes]

Joe you are quickly becoming my favorite fitness creator. Your content is incredibly helpful. You have a sharp wit and great advice. Please keep it coming.

[@stevenjballio]

And the guys got mad pancake skills. I wish I could try them....

[@GwaiZai]

This was a really good, generous video. Just honest. And great advice (I've done it).

[@brln.lichtenberg.4693]

this was probably the most motivating video I have seen for a long time...I (27y.) started working out in May 2022, gained 14kg of mass (fat & muscle) and then got sick for over 6 weeks. I started lifting again two weeks ago and met a mate (end of his 30´s) from the early days of my gym journey. He round about started lifting the same time like I did but he looks so much better than I do. He literally gained double the mass naturally than I did. Was so frustrated the last day but you have reminded me to just focus on my own progress and not to compare myself to others. I know my consistency will pay off one day. thanks joe and greets from germany

[@FernandoGarcia-lf6yh]

I discovered this channel today. Subscribed for two reasons: 1) explanations clear and much HUMBLE; 2) the "after leg workout" scene 😂

[@jonny6727]

Every single word that comes out of your mouth is bang on and genuine. As an exercise scientist and over-analyser myself I appreciate the rare specimen that you are in this toxic new world of misguided advice. Would love to meet you one day brother, from down under.

[@MrLuis85698]

he transpires clarity and raw pure honesty.

[@nelsonhoffman5922]

Joe Delaney is my ( favorite) therapist/driving instructor/hero.

[@SkipYearSix]

This is possibly one of the best fitness videos out. No bullshit, honesty & solid advice. 🙏

[@gareth7676]

This is why I like you Joe, says what needs to be said, in a concise 9 minute video. Fitness KZbin would be a better place if more people did this.

[@anddudewaslike]

To your point at 0:40 about finite information... I think what keeps people coming back to specific fitness channels isn't so much the information as it is the atmosphere and the vibe. I'm pushing 40 so I've got this stuff pretty down pat [even though I can always be better] but the reason I come back to this channel is because it's like just casually kickin' it with Joe, talking about the fundamentals for 9 minutes. And as you say, consistency is super important, so even if it's something you already know, reminders never hurt.

[@chrisryan4247]

Very wise young man Joe. Keep doing what you do and thanks from a 50 something in New Zealand

[@echoheadband]

Love your approach. Simple, straight forward, to the point.

[@RevBasilChristi]

And with just the right amount of humour along the way!

[@reinhardt.fourie]

I am amazed that no one has commented on the quality of some of the B-roll footage. That brief scene with the kitchen tap and the water is some excellent work.

[@nathananderson8720]

This is one of the channels that gave me the courage to start my KZbin channel 6 months ago about self development. Now I have 482 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.

[@bmanfitz]

I'm almost 2 years into working out and just turned 41, I made the mistake of cutting too much the first year, but the 2nd year has been huge for gains while eating in a 2-300 calorie surplus. If i squint really hard my body is starting to mimic your silhouette... hopefully someday 😁

[@alex-vu5rr]

Well done bro 👍🏼

[@viggo100]

nice!! i've had trouble bulking. cutting is much easier for me. but i'm inspired to make another try!

[@andrewruane6639]

Same bro. Gains are slow at this age

[@Kikwatz]

With 42 we need testosterone injections bro..

[@viggo100]

@@Kikwatz lol

[@martinanaya00]

You're simple comments of "do workouts feel good?" and "do I feel ready to train" is what made me trust you. Being natural and not even using creatine as I want to discipline myself first, this video just felt right all around. Everyone wants the best of everything, but life does get in the way and your health and being injury free is always number one. I've had to resist going to the gym because of soreness and slight tightness in my muscles, and then when I do workout a day later, I'm able to feel great the whole time and lift an increment higher on my lifts every time. Thank you! These are the words I needed to hear to feel like I've been listening to my body correctly. New subscriber :)

[@JoshHitti]

Improving ROI of your workout (as you put it) has been a game changer the last couple years. I spent 10 years hammering myself for multiple hours a day, unnecessarily. I now typically spend an hour max, including stretching, etc.

[@AZ-gs6hj]

Agree. I don’t know how people spend more than that. Even while working with high intensity and volume, my workouts are about an hour at the most. I don’t rest much other than on heavy sets

[@JoshHitti]

@@AZ-gs6hj what made me spend a lot of time there was two fold: I was broke so it kept me busy and that was the place I socialized the most. Now, much more intentional approach

[@hreppy9623]

@@AZ-gs6hj I am working out for around a year now, I always stay up to 2 hours, is it not optimal? I dont understand how to reduce that, I rest 2-3min between every set, I do around 7-8 exercises per workout with 4 sets, also I do 20min cardio at the end, its always around 2 hours.

[@AZ-gs6hj]

@@hreppy9623 You don't need 2-3 minutes for each exercise. Only those where you are lifting under 6 reps. It also depends on your split. I do PPL, but if you did fullbody it may take longer. For example, on push I will do 3 for chest, 2 for shoulders, 3 for triceps and then finish off with abs. A lot shorter rest time for triceps and shoulders though at around 45 seconds to a minute rest and lots of supersets mixed in.

[@joshold5840]

@@hreppy9623 Don't worry what is optimal. Honestly that word is so prevalent on KZbin fitness, instagram, etc.. but you don't need to always be training 'optimal' or stressing about it. Like the video mentions, most of all consistency matters, so if you are able to consistently hit the gym for 2 hour sessions, then great. Personally I am in the gym 6-7days a week for around an hour, sometimes more if I'm really enjoying the workout. But when I did a full body split, I found 3-4 gym sessions a week, each lasting 90 mins to 2 hours was working just fine. Really comes down to what works for you, what you can do consistently, what you can recover from, and what keeps you in the mind set of continuing to train going forwards. Everyone's optimal is different, everyone lives different lives. Don't let anyone tell you what you're doing isn't optimal as they will always base it on a load of assumptions, and usually making projections of mistakes they feel they made until they found their own 'optimal'. What you are doing sounds just fine, and you will experiment over your lifetime training, cutting down on rest periods, or narrowing your exercise selection, splitting your cardio into a morning/evening/seperate day, trying out all sorts of different programs, for strength, hypertrophy.. taking the bits you like out of those programs and creating your own programs.. whatever it may be - just enjoy it!

[@sumtayih]

He sounds very humble, genuine, caring and honest. Just subscribed. Will be watching more of his videos 👍

[@JoeDelaneyy]

Very pleasant comment, I appreciate it.

[@ihateweetabix8829]

Love how you put the effort into recording 1-2 second clips for our entertainment

[@MrKevinliow88]

The secret is not only consistency but also sustainability. Create an active lifestyle that is sustainable throughout your life. The problem is most people stop working out due to their busy work schedule. So plan your workout in such a way that you are incorporate into your lifestyle and be consistent. I have been doing this for 30yrs and I have learned so much that I'm now in the best shape of my life at 53yrs. It's never too late to get in shape, regardless of your age.

[@jpschlosser]

Authentic, no fluff, drama or clickbait, just enough humor, and overall great and useful info. Great content, Joe!

[@bradleynorris503]

I really admire the way you keep honesty and simplicity at the heart of your videos. I watch 4 or 5 fitness KZbinrs but I can't say any of them execute their delivery quite like you. You don't focus on 100% optimisation all the time and that makes your content feel more relatable and also actually achievable for us mere mortals! Plus your humour and wit is on point!

[@flipflopjujitsu]

Always a great approach, honesty and mindset in your content. I am not shredded. Never will be. But this has confirmed that I do actually need to go to the gym tonight.

[@duderoger7999]

never say never pal

[@youareaspook5897]

@@duderoger7999 tbf, might just be that he prefers strength over shredd

[@duderoger7999]

@@youareaspook5897 true, some of us are growers not showers, nothing wrong with that 💪

[@sebastiansanchez-cj1ln]

the best day to plant a tree was 10 years ago... The second best day to plant a tree... is today... I hope you are hitting the gym hard brother.

[@KostasGrand]

The whole comments section expects to hear whether you actually went to the gym. Godspeed.

[@maverick4242]

Wholeheartedly agree. Studies on muscle gain are very difficult (if not impossible) to conduct in a very scientific way, as they have to be carried over long periods of time and need to keep a lot of variables into account. I am afraid that many of the results simply come out from to individual differences plus some added unwanted bias, especially when trying to focus on the minutia. "Doing most stuff right, most of the time" is one of the best pieces of advice out there. Experimenting to see if a new shiny technique/exercise works for you every once in a while might be worth it (to avoid boredom, if anything else) but consistency is key.

[@luane.jashari.frantzen7175]

Working as a pt for many years and i must say. What a great guy and great video! No crazy click bait or shock value music, images or content. Just real info and no bs. Props to u!

[@CaseyZander]

so proud of you man! I remember watching you way back years ago when your channel was around 40K and you've always been one of my favorites! Keep it up!

[@dylanmurphy1479]

You’re still one of my favorite fitness influencers out there. You never fail to impress me with what you say and how you say it. Really quality work! Keep it up bro!

[@tommo785]

Truer fitness words have never been spoken on KZbin

[@grellis6483]

As someone in their mid-60s, I would also suggest to younger people that they should give more attention to their weaker side. I'm much stronger on my right than left. It might has a lot to do with being a right to arm fast bowler in my younger days. You can take corrective action in the gym but the longer you leave it the more pronounced it will become. Developing the ability to be ambidextrous is something I would do if I had my time over again.

[@johncliffalvarez6513]

This is the most genuine video I’ve seen on fitness.

[@wicklawalker9495]

New here 👋🏻 for young lad you’re wise .... taking a week away made the biggest impact on my training. And being willing to change things up by listening to a professional trainer

[@JoeDelaneyy]

I ain't that young... but thanks!

[@ianarn]

Your presentation and delivery has massively improved over the years. Your speaking voice is now very clear.

[@JoeDelaneyy]

I do have to fight the accent here and there haha.

[@tylernielsonn]

Thanks for the video Joe. Being new to the gym and fitness in general (less than a year), all the extra can be really attractive, but I do find that most of my satisfaction comes from sticking to my workout routine, adhering to the diet I've established for my goals, and trying to continuously push myself the slightest bit harder

[@robertcarter7690]

this is so transferable to other things in life. It’s feels like a fundamental rule of life that the basics are more important that than cherries on top. Love all your vids

[@mikereed4876]

Joe Delaney is my hero!

[@nivimg]

On of the best fitness videos I’ve seen. Humble, true and to the point.

[@joshlife6395]

Bro, I'm 40, been training 24 years, and I still appreciated this video very much. Cheers,

[@iwasright9686]

I think, one of the biggest things people tend to not do, and they should, is take that full week off every 6-8 weeks. It does wonders for your body and growth. You can’t just barrel through week after week with no break. Got to get that week off here and there.

[@leesmit3604]

Single best fitness advice video I’ve seen in a few years of learning all this stuff! Thank You!

[@steplightlystayfree4176]

love the no B.S chill vibe man half way through my first year of lifting, loving getting in and training, so much fun

[@joshotto7650]

Hey mate. Just another bro who appreciates your insights and honesty. Your physique has been an inspiration to me and I've enjoyed the quality and wisdom you put out there. Video edits are also sick mate. I hope the finite nature of your videos doesn't stop you from keeping us plebs focused and consistent.

[@andyhammonds8047]

Joe I am 58 years old been weigh training for 38 years clean, I have got gains but very slowly, I also believe genetics and all the things you have mentioned are very true, you can only try and be a better version of your self. We don't always get the gains we want, but that said if we had never trained we would look worse than we do by training. So many people at my gym are on gear , even people who don't look that good, most of the younger people too. What gets me is when that are not honest about it ,and say the usual I'm just eating more. I was once told when I was young you can only put on a maximum of 6lbs of quality muscle a year. So being realistic I have learnt that that could be only half of that. We can only go so far and our bodies say that's it , otherwise we would never stop growing. As I have got older I'm what I consider good shap for my age, but I can say one thing as we get older we get smaller and less muscle and that's a fact it's the ageing process. Anyway what I meant to say is great video with great honest content. Regards Andy

[@raselalam2556]

Really appreciate your genuine and honest side of things. People want to prolong their career by adding stuff that doesn't make sense but you can continue to make content I assure you. There's always something to show or just upload your training regime

[@christiancoorey]

Joe Delaney is my hero

[@sxhrgvs]

Consistency consistently. Love the content Joe. Keep it coming. Even if it repeats older stuff.

[@Simonet1309]

Now 62 years old, Ive been training for around 40 years and way back in the 20thC I trained as a fitness instructor. Agree with everything here. The ‘basics’ are generally all you need with dedication. I love how the fitness industry tries to reinvent the wheel constantly. Most of it is BS.

[@Flexb123]

Biggest things other than diet and training itself, which are very easy to do, is just consistency. But because 99% of people want things right away and don't have the patience, they either quit altogether to just aren't consistent enough. When you tell people this, they don't want to hear it. They want some magic pill or bullet, but truth is, building muscle and a good physique is as basic as it gets and very easy. Its just most of the population don't have enough discipline or grit to keep with it, esp when training doesn't feel like its going well. I've been training since 1991, and with exception of scheduled week offs, or injury, I never miss workouts. When you've been doing it as long and consistant as I have, going to the gym is just a part of what you do and takes zero effort to get there and do your work.

[@martincburns]

Yep nail on the head with the last bit, it really does have to become part of your weekly routine and something you enjoy doing.

[@rossedwardmiller]

Just found this guy and had to subscribe just because he’s an actual natty lifter content creator. A rare breed these days.

[@alexandrecouronne]

Wow beautiful video! That was the first one on my feed and it was worth the watch and subscription 🙂

[@thetotalitarianturtle3755]

0. Have great genetics - (Nothing you can do about it but 99.99% of people can still get a great physique, the only difference being time it takes to get it) 1. Quality of workouts over quantity. - As long as you're making progress, you're doing enough. Simply adding volume to add volume will eventually be counterproductive and just ends up being a soak of time (i.e. doing an extra hour or two a week of workouts simply to get an extra 1% of gains) - Structured workout - Good form - Progressive Overloading - Effective exercise selection - Well rested 2. Prioritize recovery - A workout is only as good as your ability to recover and build that muscle. 3. 80/20 gaining/shredding ratio - 80% of the year / of your time should be spent bulking, 20% of the time should be actually cutting (the occasional month just to cut extreme excess fat is okay, but over a month of trying to get shredded is pointless after the same amount of time bulking) 4. Take a wholistic view of "gains". Are you now more dedicated? Do you face less injuries? Is your form better? Is your workout plan actually enjoyable and you don't hate your life? If you hate your day to day life, you will only last for so long. Take that 5g less of protein snack if it means you have something to look forward to and enjoy that meal, that isn't worth failing a plan a few weeks in

[@trondtorkildsen290]

Thanks a lot for the summary.🙂

[@owenlucasblair]

Stopped my workout for this

[@Coopermullinss]

Rule #5, don't do that

[@dutch4066]

Rule 1 dont stop your workout for anything.

[@mj23bt32]

Same 😂

[@Bluntts]

Why lol

[@mrsxber1916]

L💀

[@andreas5535]

Some of the best advice I've heard to date. Thanks Joe.

[@scottytriangles225]

Bro, you make great content. It's smart and relatable and concise. Love it, super helpful for my skinnyfat ass, please keep up the great work.

[@AnthGags333]

Love the regurgitation analogy.

[@deen_r]

Love you Joe! You're absolutely right, it never needs to be that complicated. Do most things correctly and stay consistent.

[@ahmedshingy3927]

Keyword for me "Restraint is a life skill" 👏🏽💪🏽

[@crenwick1000]

Joe why don’t you do video series’ of you working with people of different levels and different body types over a 3 or 6 month period. I don’t think you should eventually stop making videos, i think you have a genuine, honest way that is hard to find elsewhere

[@p.treyben5567]

It’s not complicated. Thanks for the encouragement.

[@Samsatworth]

Hands down the best fitness channel on yt

[@whateverrittakes]

I would add patience as an factor under consistency. Trust the process ⚡️

[@zdravkosim]

Joe Delaney is my hero :)

[@bboyamigo1]

Love the humor brother!

[@PaulieBTV]

one of the best videos youve made all time

[@j-mac8652]

Never seen one of your videos before mate, but this is worth a subscribe! Looking forward to seeing what else you have

[@PoisonJarl71501]

Down to earth and solid, honest information. Thanks brother

[@diegoplanes7183]

It is a very simple, straightforward, clear video. Thanks. Loved how you were walking on your hands after a leg day ahah.

[@Billistac]

Joe has one of the best fitness channels on KZbin.

[@kevinhenson5942]

This guy is absolutely my hero.

[@CJ-1987]

Straight to the point useful information while adding humour to lighten the load…brilliant video 👏🏼

[@bunnyu712]

First youtube video i never skipped, thanks for this

[@pallasashta9129]

Never stop, please 🥺

[@kazk7]

Joe Delaney is indeed a hero

[@emilrodriguez2705]

Man that was good stuff! So many of us are obsessed with doing everything textbook perfect, and always looking for hacks and shortcuts. We tend to forget about using wisdom. A little bit like life, right?

[@philipstevens730]

This guy cracks me up. Sensible advice as well.

[@billivory2754]

In a simple youtube scroll believe just found a fitness channel that subscribes to a certain personal long made life goal : To be reasonably well most of the time. Thanks Joe.

[@chrisbanks2689]

Joe Delaney is my hero.

[@mirzas668]

Hey, Joe. I just wanna say I hope you don’t stop making videos when you run out of topics. A lot of us watch these videos because we like watching you and hearing you talk and make jokes. If you get tired of it then that’s different and we’ll understand, but we’ll keep watching even if there’s no more information you can give us.

[@JoeDelaneyy]

I will always make videos, they just might not always be about fitness.

[@unstuckalex7463]

Great, pragmatic advice.

[@remembertheporter]

Great info, subbed

[@cultofhercules]

I think this is a genuinely one of the best advice you can find here on youtube and would like to add one thing about bulking, recovery, and training volume when maximizing muscle gain in mind. Training 3-4 times per week full body with a slow bulk is appropriate for most people. 80% bulk to 20% cut rule is good. However, if you want to hit the absolute maximum amount of hypertrophy your body can possibly sustain, you train 6 days a week and bulk 500-1000kcal surplus on a clean diet. That only works if you sleep super consistenly and it also forces you to have longer cuts because the fat gain is higher and that amount of diet & exercise fatigue simply isn't sustainble for 80% of the year. Just how it is in my experience.

[@Klasus357]

I always did sport during my life, so I just keep training to feel better and improve my muscles, feel better with my mind and spirit, always been natural and happy with it, for the long term value. Good job for this video!

[@jd9785]

632K followers! well done Joe. OG here from the 2016 era.

[@jaysysumakaRatMaster3]

Forever educating the masses, with no bull shit fundamentals and quality advice… great video and editing as always 👍🏼

[@chriscunningham3763]

First video of yours I've seen. Great video. Love the authenticity.

[@glynhannaford7332]

Thank you for making this video and stating the basic truth that everyone should know. The fundamentals of exercise and the fundamentals of nutrition are all any of us need. These elements are the foundation of a fit and healthy body. If people want to go further in their pursuit of greater strength, bulk, stamina, athleticism, shredded etc then surely there's more to do, but those additional measures are supplemental and don't replace good fundamentals.

[@cezarbanuca8360]

110% true. Love the new wave of people who prefer to be onest.

[@janclodvacban1692]

The best fitness youtuber out there 100%

[@andriyprvdn1777]

Your approach of not making videos because the number of topics worth to be covered is limited - it is gold!

[@cjkell7174]

Thanks for providing such high quality content

[@kasrashoughi5163]

thanls for makin it so simple bud

[@ibrahimmuwawu1916]

Thank you Joe. You’re one of my favorite KZbin fitness channels. Jesus loves you ❤

[@KGTiberius]

Working out is like any Relationship… show up, focus on quality, be accountable to yourself, be consistent, strive to improve. Natty is the best as it is the genuine you, else it is like buying diamonds or cars for your girlfriend… expensive (has a significant cost) and doesn’t last. “Fit-ness” is correct… find the best fit for you and work at it.

[@davec3583]

When I was younger, I was obsessive about how I trained & ate. Now, I focus on sustainability, i.e. enjoying my training so I will keep doing it for years to come. I eat a pretty normal diet & train 3/4 days a week, with a good mix of cardio & resistance exercises. All my resistance training is in the 12-15 rep range, for 3 sets, looking for 3/4 effective reps at the end of my last set. I'm bigger than ever, I feel better than ever, but a lot of what I do shouldn't be working according to the fitness bros. For example, I train early in the morning on a completely empty stomach (I do intermittent fasting) and I don't eat like a horse immediately after my session. Great to see a guy like Joe breaking it down in simple, honest terms as I feel like the only people who benefit from over-complicating health & fitness are people that make money from it.

[@MrBeckenhimself]

I can only speak for myself personally when it comes to training. I get my best gains on 3-4 times a week. High volume with moderate weight. NOT heavy weight and low reps, that sort of training just fries my central nervous system. It doesn't matter if I do three full body days. Or upper / lower. 3-4 days suits me to perfection. Even a typical four day bro split works wonders for me. As long as I don't ego lift I feel fantastic.

[@BJPascual]

Always the most helpful videos!!!!

[@jrg4094]

Excellent video. All too often genetics are overlooked and never mentioned.

[@karlbyrne6021]

Well done Joe. More power to the people of kirkberby.

[@MariusT107]

Your advice is really encouraging. It motivates me to keep at what I am doing. It may not be perfect, but it is happening with consistency.