Training Q&A Library 190 straight answers from Josh — training, nutrition, recovery, supplements and body-type specific programming. Free for everyone: current clients and anyone thinking about starting.
All topics General Fitness & Getting Started Nutrition & Fueling Strength & Resistance Training Fat Loss & Body Composition Form & Injury Prevention Cardio & Conditioning Recovery, Sleep & Stress Supplements & Ergogenic Aids Goal-Specific Training (Hypertrophy, Aging, Home Workouts) Mindset, Lifestyle & Long-Term Success Heavy Weight vs. Moderate Weight for Volume Ectomorph Male Ectomorph Female Endomorph Male Endomorph Female Mesomorph Male Mesomorph Female
190 answers
General Fitness & Getting Started 001 How often should I work out each week? 002 How long will it take to see results? 003 Is cardio or weight lifting better for losing weight? 004 Should I do cardio before or after weights? 005 How do I get rid of belly fat? 006 Can I build muscle and lose fat at the same time? 007 How many rest days do I need? 008 What is the best workout for beginners? 009 How do I stay motivated to keep exercising? 010 What should I do if I’m too sore to train? Nutrition & Fueling 011 How much protein do I need per day? 012 Should I drink a protein shake immediately after my workout? 013 Do I need to count calories to lose weight? 014 Are carbs bad for fat loss? 015 What should I eat before a workout? 016 What should I eat after a workout? 017 How much water should I drink daily? 018 Will eating late at night make me gain weight? 019 Are supplements necessary for progress? 020 How do I stop late-night snacking? Strength & Resistance Training 021 Will lifting heavy weights make me bulky? 022 How heavy should my weights be? 023 What is progressive overload? 024 How many reps and sets should I do? 025 How long should I rest between sets? 026 What is the difference between machines and free weights? 027 How do I fix muscle imbalances? 028 Is it better to use resistance bands or dumbbells? 029 What are compound movements? 030 Why do my joints pop when I lift? Fat Loss & Body Composition 031 Why am I working out but not losing weight? 032 What is a caloric deficit? 033 How fast can I safely lose weight? 034 Is fasting effective for weight loss? 035 Why did my weight loss plateau? 036 How do I measure progress besides the scale? 037 Does sweat mean I burned more calories? 038 Why does my weight fluctuate so much day to day? 039 Can I tone my arms without making them big? 040 What is NEAT and why does it matter? Cardio & Conditioning 051 Is HIIT better than steady-state cardio? 052 What heart rate zone should I train in for fat loss? 053 How many steps should I aim for daily? 054 Will running destroy my muscle gains? 055 How do I increase my stamina fast? 056 Is the stairmaster better than the treadmill? 057 What is VO2 max and why should I care? 058 Should I do cardio on my rest days? 059 Why do I get a side stitch when running? 060 Is jump rope a good cardio substitute? Recovery, Sleep & Stress 061 How many hours of sleep do I need for fitness results? 062 Do massage guns actually work? 063 Should I take ice baths or hot showers after training? 064 How does stress affect my physique goals? 065 Is stretching necessary every day? 066 Why do I feel exhausted hours after my workout? 067 What is central nervous system (CNS) fatigue? 068 How do I know if I’m overtraining? 069 Does foam rolling break up scar tissue? 070 What are active recovery days? Supplements & Ergogenic Aids 071 What does creatine do? 072 Is pre-workout safe to take? 073 What is the difference between whey isolate and whey concentrate? 074 Should I take BCAAs during my workout? 075 Do fat burner pills actually work? 076 What vitamins should I take as an active person? 077 Is electrolytes supplementation necessary? 078 When should I take my creatine? 079 Can I take creatine if I want to lose fat? 080 Will pre-workout ruin my sleep? Goal-Specific Training (Hypertrophy, Aging, Home Workouts) 081 How do I build bigger glutes? 082 Can I get a good workout using only bodyweight? 083 How do I train safely as I get older? 084 How do I get a six-pack? 085 What is the best way to increase my bench press? 086 How do I train for a 5K while strength training? 087 Can I build muscle with just resistance bands? 088 How do I get rid of "love handles"? 089 What is powerlifting versus bodybuilding? 090 How do I prepare for my first fitness assessment? Mindset, Lifestyle & Long-Term Success 091 How do I resume training after taking a long break? 092 What should I do if I overeat on the weekend? 093 How do I handle workouts while traveling? 094 Should I train when I’m sick? 095 How do I stay consistent during busy work weeks? 096 Why do I feel weaker on some gym days? 097 How do I overcome fear of heavy lifts? 098 Can I drink alcohol and still make fitness progress? 099 How do I break the cycle of starting and stopping workouts? 100 How long should I work with a personal trainer? Heavy Weight vs. Moderate Weight for Volume 101 What is the main difference between heavy weight lifting and moderate weight volume training? 102 Which is better for building muscle size: heavy weight or moderate weight with high volume? 103 Is heavy weight required to build maximum strength? 104 Can I build significant muscle using only moderate weights? 105 What is the ideal rep range for heavy strength training versus moderate volume? 106 How does rest time differ between heavy lifting and volume training? 107 Does heavy weight lifting burn more fat than moderate volume training? 108 Why do my joints hurt when I lift heavy, and how does moderate weight help? 109 What is "volume" in weightlifting and how is it calculated? 110 Can beginners start with heavy lifting right away? 111 Which approach causes more Delayed Onset Muscle Soreness (DOMS)? 112 What is "time under tension" (TUT) and which style utilizes it more? 113 Should I lift heavy or use moderate weight if my primary goal is athletic performance? 114 How does central nervous system (CNS) fatigue differ between the two methods? 115 Can I combine heavy lifting and moderate volume in the same workout? 116 What is Powerbuilding? 117 Does moderate weight volume training build bone density like heavy lifting does? 118 How do I know if my moderate weight is heavy enough for volume sets? 119 What is "junk volume" in moderate weight training? 120 Is heavy lifting or moderate volume better for older adults? 121 How does tempo change between heavy weight and moderate volume lifting? 122 Which training style is better when lifting in a caloric deficit (cutting)? 123 What is the Reps in Reserve (RIR) scale and how does it apply here? 124 How often should I periodize (switch between) heavy phases and volume phases? 125 Why do bodybuilders often prefer moderate weight over maximal heavy lifting? 126 Will lifting heavy make my tendons and ligaments stronger? 127 Is a pump necessary for muscle growth? 128 What happens if I only lift heavy all the time? 129 What happens if I only train moderate weight for high volume all the time? 130 How do I choose between heavy weight and moderate weight for my daily workout? Ectomorph Male 131 Why do I struggle so hard to gain weight and muscle as an ectomorph male? 132 How many calories above maintenance should an ectomorph male eat to gain mass? 133 What is the best weight training split for a male ectomorph? 134 How much cardio should a male ectomorph do? 135 What rep range works best for an ectomorph male trying to pack on size? 136 How can an ectomorph male hit high daily caloric goals without getting uncomfortably full? 137 How long should an ectomorph male rest between sets? 138 Should male ectomorphs take mass gainers? 139 How fast should a male ectomorph expect to gain weight safely? 140 How do long limbs (leverage) affect an ectomorph male's lifting form? Ectomorph Female 141 How can a female ectomorph build curves and shape without looking boxy? 142 Should a female ectomorph avoid high-intensity cardio? 143 Why does my body burn through food so quickly as a female ectomorph? 144 How much protein does a female ectomorph need to build lean muscle? 145 What are the best exercises for a female ectomorph to build glutes? 146 Is it normal for female ectomorphs to lose weight rapidly if they skip meals? 147 Should female ectomorphs lift heavy or focus on high-rep lower weights? 148 How do I fix "skinny fat" composition as a female ectomorph? 149 What carbohydrates are best for a female ectomorph? 150 How long does it take for a female ectomorph to see noticeable muscle definition? Endomorph Male 151 Why do male endomorphs store fat easily around the midsection? 152 What macronutrient ratio works best for an endomorph male looking to cut fat? 153 What type of cardio is best for a male endomorph? 154 How can a male endomorph maintain muscle strength while cutting body fat? 155 Should endomorph males completely cut out carbohydrates? 156 How often should an endomorph male train per week? 157 What rest periods should an endomorph male use during accessory training? 158 Why is NEAT (daily movement) crucial for male endomorphs? 159 Can an endomorph male build a strong, thick physique easily? 160 How should an endomorph male break through a weight loss plateau? Endomorph Female 161 How should a female endomorph structure her diet for fat loss? 162 What is the best exercise combination for a female endomorph? 163 Why does my body gain weight so fast if I have a cheat day as a female endomorph? 164 Should female endomorphs do high reps with low weight to burn fat? 165 How can a female endomorph improve insulin sensitivity? 166 What type of cardio is least stressful on joints for female endomorphs? 167 How much protein should an endomorph female consume daily? 168 Is intermittent fasting beneficial for female endomorphs? 169 How do female endomorphs tone their legs and hips effectively? 170 How long should a female endomorph stay in a caloric deficit before taking a maintenance break? Mesomorph Male 171 Why do mesomorph males respond so quickly to weight training? 172 What is the optimal training frequency for a mesomorph male? 173 How can a male mesomorph avoid plateauing from fast adaptation? 174 Do male mesomorphs need to do cardio if they gain muscle easily? 175 What macronutrient distribution suits a male mesomorph best? 176 How should a mesomorph male train for maximal strength versus aesthetics? 177 Can a mesomorph male gain fat if diet quality drops? 178 How fast can a male mesomorph expect to gain muscle during a lean bulk? 179 What rest periods work best for mesomorph males? 180 Should male mesomorphs use deload weeks? Mesomorph Female 181 How should a female mesomorph train to look athletic without getting overly bulky? 182 Why do female mesomorphs build muscle much faster than other female body types? 183 What is the best cardio routine for a mesomorph female? 184 How many calories should a female mesomorph eat to maintain her physique? 185 What are the best strength exercises for a mesomorph female? 186 How can a female mesomorph lean down quickly for a specific event? 187 What macronutrient split works best for a mesomorph female? 188 Should female mesomorphs lift heavy on upper body exercises? 189 How does sleep affect recovery for a female mesomorph? 190 Can a female mesomorph switch between building muscle and leaning out easily? Still have a question? Your plan should answer it. Start with a consult and Josh will build training and nutrition around your body, schedule and goals.