Bill DeSimone: How To Optimise Muscle Stimulation And Create The Perfect Home Workout Routine

Bill DeSimone in 1996, High Intensity Training Expert and author of HIT Book Congruent Exercise

Bill DeSimone performing during a Body Building competition in 1996

It’s the moment you have been waiting for … Bill DeSimone returns to Corporate Warrior, opening up a series of great podcasts for 2016. Bill DeSimone is a personal trainer and presenter known for his joint-friendly, biomechanics-based approach to fitness. He is an ACE-Certified Health Coach and Orthopaedic Exercise Specialist, with his own studio in central New Jersey.

When some of the top exercise experts in the world want to brush up on biomechanics and exercise selection, Bill is often their first port of call.

You may know him from his manuals, Moment Arm Exercise, and Congruent Exercise, and from his talks and videos. He has presented for Luke Carlson’s HIT Resurgence conferences, Anthony Johnson’s 21 Conventions, seminars for Adam Zickerman, Bo Railey, and other studios. In the fall of 2015, both a one hour roundtable discussion between Bill, Skyler Tanner, and Dr. Doug McGuff, and Bill’s full talk on Joint-Friendly Fitness were posted to YouTube courtesy of Anthony Johnson. In December 2015, Bill posted all his Moment Arm Exercise videos to his Congruent Exercise Facebook page and made Moment Arm Exercise available as a PDF. The best place to follow Bill for excerpts, links, and updates on his latest projects is the Congruent Exercise Facebook page.

If you haven’t already, please take a moment to buy a PDF of the Moment Arm Exercise Manual now. Send $10 via Paypal to This is not affiliated. Whilst its not essential, I encourage you to buy this book and read it to understand a lot of the terminology used in this interview.

face fall 2015

This interview was epic … we cover:

  • Exercise selection based on congruent movement for maximum effectiveness and minimal risk.
  • How to exercise effectively at home and with almost nothing at all.
  • Bill’s view on the exercise industry today.
  • How to apply congruent exercise into an endurance context.
  • What Bill has changed his mind about in the last year about health and fitness.
  • And much, much more!

Listen to the Corporate Warrior Podcast on iTunes Listen to the Corporate Warrior Podcast on Stitcher

This episode is brought to you by, providers of the best online courses in high intensity training that come highly recommended by Dr Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase!

For my FREE eBook with 6 podcast transcripts with guests like Dr Doug McGuff, Drew Baye and Skyler Tanner – Click here 😀

Would you like to hear more from Bill DeSimone regarding fat loss and hypertrophy? Listen to this or right-click-here and click “save as” to download (apologies for the echo).

During the discussion, I ask Bill about some concerns I had when using push up handles and chin up bars. The following pics support this conversation:

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Show Notes

  • If a muscle creates more force when it contracts slowly, is this the result of orderly recruitment of muscle fibers? [5:30]
  • Can using push up handles “incorrectly” cause any problems? [10:25]
  • What is the most congruent way to exercise the hamstrings? [14:35]
  • Why did Bill exclude lower back exercises in Moment Arm Exercise? [27:00]
  • Deadlifts with barbells vs dumbbells [29:00]
  • Is it OK to perform the french press on a floor? [32:20]
  • The importance of starting an exercise where the moment arm is greatest [33:40]
  • Do single joint exercises stimulate more hypertrophy than multi join exercises? [34:40]
  • How effective are super slow body weight squats? [47:00]
  • What is a great congruent full-body workout with minimal equipment? [50:45]
  • Chin up bar concerns [54:15]
  • How do you create a workout with no equipment and only floor space and four walls? [57:20]
  • Why is “train the movement not the muscle” so prevalent in fitness coaching dogma? [1:00:45]
  • How important is load when considering optimal hypertrophy? [1:09:25]
  • How important is it for a trainee to make body weight training progressively harder? [1:11:10]
  • What health hacks does Bill use? [1:16:00]
  • What does Bill’s current diet look like? [1:28:00]
  • How does Bill apply his exercise philosophy to endurance training? [1:31:05]
  • Bill’s view on minimalist footwear [1:37:50]
  • What does Bill consider true that almost nobody agrees with him on? [1:50:25]
  • What has Bill changed his mind about in the last year? [1:54:00]
  • Why does Bill do low-intensity, long duration exercise? [1:55:30]
  • What is Bill not very good at? [1:58:00]
  • Bill’s advice to the audience [2:00:00]
  • Bill’s book recommendations [2:02:00]
  • How to get your audience to leave comments on your online properties [2:10:35]


Selected Links from the Episode


People Mentioned