HypertrophyCoach - Joe Bennett (@hypertrophycoach)

Free course in my bio: 11 tips from training 11 Olympia champions. Pause at the top of every lat pulldown, Joe Bennett's cue for more stretch. Keep your spine still and let the shoulder blades elevate, and when that stops, stop. Take your time in that stretch on every single rep, then start the…

Free course in my bio: 11 tips from training 11 Olympia champions. Dave Bautista's abs aren't from 12,000 sit-ups a day, Joe Bennett on what actually builds them. 99% of abs like Dave's is staying lean and having just enough muscle for them to show. Same as every other exercise, it's a well…

Free course in my bio: 11 tips from training 11 Olympia champions. Terrence Ruffin holds every chest supported row like he's posing, coached by Joe Bennett. Take it slow and controlled: let the upper back round over the pad a little in the stretch, then pull the chest off the pad and extend as you…

Free course in my bio: 11 tips from training 11 Olympia champions. Belt squat for bigger glutes: Joe Bennett's feedback on a member's hip dominant belt squat. That's about as hip dominant as you can make a belt squat: hips driven far back so the cable, still around midfoot, sits as far from the…

Free course in my bio: 11 tips from training 11 Olympia champions. For more quads, Ms. Olympia Andrea Shaw squats knees first, coached by Joe Bennett. Very few bodybuilders past a certain size still back squat, because the bar on your back brings in a lot of glutes and erectors that tire before…

Free course in my bio: 11 tips from training 11 Olympia champions. Chasing the squeeze keeps your rows too light. If you only use a weight you can pinch all the way to the top on every rep, you picked the load for the position where you are weakest and you are under training the stretch. Full…

Free course in my bio: 11 tips from training 11 Olympia champions. Mr. Olympia Derek Lunsford had never done squatted calf raises, Joe Bennett explains why they're so nasty. Your gastroc crosses the knee, so it's at its shortest with the knee fully bent and the ankle fully pointed. Sitting at the…

Free course in my bio: 11 tips from training 11 Olympia champions. Rear delt cable raises and the 45 degree myth, Joe Bennett on which arm angle trains your rear delts. Somebody made up that the fibers run at 45 degrees so your arm has to be there; the rear delt crosses the shoulder joint and…

Free course in my bio: 11 tips from training 11 Olympia champions. Single leg lying leg curls: how high you go doesn't matter, Joe Bennett with IFBB pro Blessing Awodibu. Stop thinking about how high the pad goes. Keep the thigh pressed down on the pad, get to the top and hold it a second, then a…

Free course in my bio: 11 tips from training 11 Olympia champions. Triceps not growing? Joe Bennett's form review for a member on cable extensions. Keep the upper arm as still as possible and don't try to sneak up on the reps. Near failure your body compensates: the arm starts moving and the start…

Free course in my bio: 11 tips from training 11 Olympia champions. Pushing your hands forward on cable flys? Mr. Olympia Derek Lunsford did too, coached by Joe Bennett. Derek said it himself: chasing the contraction, he pushes his hands forward. Your pec pulls the upper arm across your body, not…

Free course in my bio: 11 tips from training 11 Olympia champions. Reverse band hack squat for quads, Joe Bennett with Dave Bautista: heavier on the way up. You are stronger at the top of a hack squat than at the bottom, so the weight should be heavier at the top; hooked from the top, the band…

Free course in my bio: 11 tips from training 11 Olympia champions. Toes pointed or pulled back on leg curls? Joe Bennett's answer to IFBB pro Blessing Awodibu. Leave them in the middle, wherever they naturally land. Pointing can take some calf out of it, but some people point so hard they contract…

Free course in my bio: 11 tips from training 11 Olympia champions. Dorian Yates' bent over barbell row, reviewed by Joe Bennett: upper back or lats? A lot of people like to poop on it, and the weight he moves with that little motion is impressive; it is a great upper back exercise, even for him…

Free course in my bio: 11 tips from training 11 Olympia champions. Stalled on bench press? Joe Bennett with Shaun Clarida on why perfect reps at 3 plates beat 8 out of 10 at 4. Bodybuilding is the only sport where nobody practices: you do have to put more weight on the bar to grow, but once you…

Free course in my bio: 11 tips from training 11 Olympia champions. Rapunzel pressdowns for the triceps range most exercises skip, Joe Bennett with Terrence Ruffin. Two long ropes, each one crossing right over your AC joint: let them take you all the way back until your forearm smashes into your…

Free course in my bio: 11 tips from training 11 Olympia champions. Ronnie Coleman's 200 pound dumbbell chest press, reviewed by Joe Bennett. It gets picked on, and he is doing the hard part better than most of the people picking on it: almost 90 degrees of travel through the range where the joint…

Free course in my bio: 11 tips from training 11 Olympia champions. Rows feel hardest at the top, so Joe Bennett has Terrence Ruffin pause at the bottom. On a chest supported row the load is always toughest in the squeeze, so the stretch is where you can add stimulus for free: a real pause kills…

Free course in my bio: 11 tips from training 11 Olympia champions. 3 tips for Olympia caliber quads on the split squat, from Joe Bennett. One, use the Smith machine: heavy loads, great form and close proximity to failure are king and the Smith is great for all three. Two, for more quad think leg…

Free course in my bio: 11 tips from training 11 Olympia champions. Machine row for more lats with Ms. Olympia Andrea Shaw. Stop thinking about how far back you can drive your elbows and tuck them down and around, toward the base of your hip. Way back is better for upper back and rear delts, which…

Free course in my bio: 11 tips from training 11 Olympia champions. 3 tips to get stronger at pull-ups, Joe Bennett answers a real member question. One, drop the second pulldown session and do pull-ups twice a week, because more muscle and better skill are the two ways to get more pull-ups and only…

Start with flys or presses? Joe Bennett's answer is individual, and here is the actual difference. A fly gives you more freedom at the shoulder and is one of the few chest movements where you can take some front delt out of it, so if you press four plates and only feel front delts, flys come first…

3 tips for huge quads on any quad dominant squat, from Joe Bennett. One, get your hamstring on your calf, smash it in there and pause; people with bad quads are almost never squatting to full knee flexion. Two, take your ankle out of the equation with a heel elevation, a wedge or a plate, on a…

Your row seat is probably too low, Joe Bennett setting up Dave Bautista on the machine row. Forearm in line with the pull of the machine or it turns into a bicep flexy thing with a lot less back. Let everything go forward and protract to open up, drive the upper arms down first, then wrap your…

The meathead shopping cart test, by Joe Bennett. Jay Cutler just front squatted four plates and the first thing he does is strip every plate off the bar, and he is bigger than you with more plates than you. You can tell a good person by whether they put the shopping cart away; the weight room…

Single arm lat pulldown grip: forget your hand, Joe Bennett's answer when IFBB pro Blessing Awodibu asked which way to turn the handle. Your lat does not attach to your hand, it moves your upper arm, so on any pulldown you do for lats the thing to watch is the upper arm: in tight, same path the…

If your client can't do this, they can't pulldown, Joe Bennett's scapula drill. Reach up so the shoulder blades protract and elevate, then without bending the elbows much pull them straight back down, nice and easy, in a straight line each way. Reach further, keep everything moving in straight…

The no weight lat drill that was new to a champion bodybuilder, from Joe Bennett. On rows and pulldowns everybody thinks back; not many think down, and not many think around. So before any weight, he practices just the shortened position: elbows pulling around the body, smashing in at his sides…

Leg curls and leg extensions, the one cue Joe Bennett gave Chris Bumstead: how hard can you make the top. Both load the muscle where it is fully shortened, so that is the whole thought: pause at the top, squeeze, do not worry about where the pad goes, and keep the way down slow with no bounce. Joe…

If lat pulldowns hit your biceps, watch what moves first, Joe Bennett coaching Dave Bautista. Dave lets his shoulders stretch all the way up, then the shoulder blade and upper arm pull down first, so the contraction comes from his lats and not from his arm. If the first thing you do from the top…