Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space.

00:00:00 - Personal Updates

00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out?

00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period.

00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice?

00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy?

00:33:52 - Are you still updating the Evolved blog?

00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy?

00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio?

00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral?

00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength?

00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week?

00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat?

00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term?

00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy.

01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlete extension for quad/ham curl? If so, worth considering for the home gym?

01:02:54 - If you are natural, what would be the highest frequency of legs/glutes that you would do in a week (to recover adequately)

01:05:29 - How has the alternating lower/upper 3x/week been working for you?

01:06:46 - Is there such a thing as true weight loss resistance if tracking accurately?

01:10:54 - What’s the bare min for daily fat intake while cutting? Different for lifestyle vs competitor?

01:15:10 - Is there any benefit to finding and staying at the top end of the maintenance range?

01:16:44 - Stress, sleep and water. How much of a difference do they actually make on body comp?

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