I think Jay meant 12-16 total sets. That would fall in line with what we know is an effective weekly volume. Lee Priest was high on volume and recommended 20.
@@arnar9478 agreed the man won multiple Mr Olympia. He didn't stutter. 12-16 different exercises 3-4 sets each. I hate when people try to tweak the formula like they've ever had more muscles than Jay 🤭. He said what he said!😤 So let's all strive to reach where he once was.
@@erenmeatrider Wrong😭🤣. Quit trying to shortchange the workout. The man said what he said! 12-16 different movements 3-4 sets each. U guys are cheating the workout already 😭 toughen up and accept the challenge!
Break it up into multiple cycles over time. As an example, 4 exercises for 12 weeks and then repeat with 4 new ones. Over time, your biceps will be exposed to multiple movement types without workouts taking forever and become stale.
@@CornFed_3 with all respect to Jay Cutler, it doesn't make any sense to focus on that much movements. You need 2 to 3 excercises and you don't need to change them at all until the time that you feel bored with them and lose motivation because of that boredom. Focusing on as little excercises as possible helps you to build up the technique, to master, to perfect, and progressively overload you muscle. When you switch to often, you just need to learnthenew technique at first, and only after that you'll be able to properly load your muscle
@@drunklorry3406, right, basically what I was getting at. For me, 12 weeks is a good time period to switch things up. Biceps are easy since they can be worked out more often as one progresses in weight lifting. To the point that 2-4 exercises split up between 2-3 days per week is plenty. I get bored over time so the 12 week thing is my preference, but over the course of a year, I’ll easily expose my biceps to 12-16 different movements. I find it beneficial to gain the most amount of size. I’m also 6’4” so my arms take extra work over others.
12-16 sets🙁😧😨 Jay's right. I really will have the best biceps out here. I won't be able to feel my arms either but ok. Love it Jay. Push us to the impossibilities
Found a huge pump recently by single arm DB hammer curls superset with straight bar or cambered bar, inside grip curls to failure. Hammer DBs can be performed with light weight, anywhere from 20 to 30 reps and then straight to the standing bar curls. Always thankful for Jays insight
As always, great tips from the legend! Also, something to consider is that the biceps brachii supinate the forearm. So, really focusing on supination throughout the movement is a great cue for biceps development (i.e., a more neutral hand position biases the brachialis and brachioradialis more throughout the movement).
i like it when bodybuilders have some brains and apply intelligent programming instead of "let's add way too much volume and overtrain but since we're on peds it's fine"
I'm agree with Arnold when said that long biceps have more impact when you fatigue the muscle more than 90 degree. In fact twist and compress the muscles especially with lateral dumbells raise, but lift 90 degree could also works and it's good to change. Calves is more genetic problems that biceps but really nice biceps come also from natural genetic too. A pure natural person could understand the impact of exercise and what you can expect.
Have the bicep movements that he talks about only one potentially would work the long head of the bicep. Your shoulders have to be behind you to work the long head, everything that he talked about except for maybe cable curls done in a specific way have your shoulders in front of you and only work the short head
I don't know whether Jay was pointing to his short or long head at the start. I think some people get confused about the anatomy. The long head is the outside, peaky part, which usually has a shorter belly than the (longer) short head on the inside. The long head is so named as it attaches higher up on the shoulder and unfortunately, is the cause of many frontal shoulder injuries I see in patients.
Suppination is the key to the long head. Incline seated curls, 8to12 reps 4 working sets will blow them up. With hammer and barbell curls. All u need for bi's
I don’t think he meant 12-16 movements, but 12-16 sets, 3-4 sets per movement. Juice or not he’s got years n years of experience he def knows what he’s talking about.
I work out 1 hour with 3 mins rest and I do one set of each workout of 10-12 reps, sometimes 15 it varies how I'm failing. Before I get bashed about this, I did try doing more sets and I noticed a negative effect such as getting weaker. THIS works best for me and I gain muscle, Idc about professional body building. I just want to be fit if that makes sense, I don't want to be huge and I just eat regular food with protein shakes obviously.
I remember trying to do a ton of fancy bicep variations in a workout one day. I couldn't move my arms without serious pain for about 4 days. Always sticking to 2-3 basic movements with 3 sets to form failure in the future.
@@magsvro6668 can you explain? How does protein affect pain level? I wasn't new to lifting so Idk mabye I stained a tendon or something. It felt a lot worse than my typical soreness.
@@aakashkaushal1167 no he didn't. He said what he said. Quit trying to cheat the winning formula. Jay was multiple Mr Olympia he was definitely doing 12-16 exercises 3-4 sets each at his peak. How about we try to reach the goal instead of shortening it like it's in our human nature to do.
@@xCallxMExJJx that's the most ridiculous thing I've ever read. If your goal is to do 12 different bicep exercises in a workout, you're an absolute lunatic who knows zero about building muscle.
You can use your hand/ fingers to target which bicep muscle you’re using if you Struggle to control them with your mind. For example: if you squeeze with the pinky and ring finger portion of the hand it will encourage the inside bi to activate more and if you squeeze more with the thumb, pointer finger you will target the outside bi more 👍👍
12-16 movements 3 sets each, its easy i did it for about 50min: Hammer Curls, Isolated Curls, EZ barbell curls, Chin Ups, Preacher Curls, Seated Dumbbell Curls, Spider Curls, Cable Curls, Triceps Rope for Hammer Cable Curls, Alternative Dumbbells Curls. Rating 5/10, kinda hard to feel pump ill stick to 6 movements with 5 sets each.
If you do Jay Cutler's rutine you will be resting anywhere from 60-100 minutes a workout. He says he likes to rest 3-5 minutes between workouts so you take the rest time times 20 sets. He does 20 sets each body part and does a bro split. One major muscle group a day and smaller muscles like abs and calves two time a week and sometimes 3 times a week. The key thing I take away from Jay's videos is he does high volume so 20 sets a body part. 4-5 exercises a workout with 4-5 sets. Warmup sets he still counts as sets. He also is huge into switching up rutine so he doesn't get board. He stays on same split but changes the exercises up a lot. Like ever 8-12 weeks. He also, loved to split up back and leg day into two work outs in one day. He also says he doesn't train that hard meaning he does not take many sets to maximum failure due to the high volume. He also now being retired from Pro Bodybuilding he takes no gear and workouts on this split 7 days a week. He loves to stick to the basic movements. He loves the pump, contraction, and he doesn't know how much he can bench because to him it is not about the amount of weight on the bar it is about getting maximum blood to rhe muscles, having the mind muscle connection, having a stimulus by adding reps or weight. Progressive overload, and just going to the gym at least 5 days a week doing 20 sets a bodypart.
12 movements, 3 sets each? As in almost 40 sets per exercise? Holy shit man. I do about 5 movements with 2-3 sets each, and my arms feel blown up at the end of it, along with upper forearm cramps on MOST arm days because I do just a couple of sets of forearms after biceps.
What if i do 5 sets ? My last set after completing my exercise with my usuall weight, there i switch directly to lower weight to fullfill my training , untill my muscles cant do a single movement.
Jay pretty much nailed the top 3 bicep workouts which I do as well and Arnold did too. 1) Alternating dumbbell curls with supination 2) Preacher Curls 3) Barbell Curls
He means 12-16 total number of sets , this means 4-5 exercises if 3 sets each. I recommend to train less than that for natural bodybuilders. 3 exercises is definitely enough especially if you hit the bicep on the backday.
12-16 sets total, 3 sets per movement makes more sense, no? He mentioned a handful of exercises, so of you add those up x 3 sets each you get 12-16 total sets.
I think Jay meant 12-16 total sets. That would fall in line with what we know is an effective weekly volume. Lee Priest was high on volume and recommended 20.
But after that he said 3 sets each so that wouldnt make sense
@@erenmeatrider perhaps
@@erenmeatrider pretty sure this is what he meant
@@arnar9478 agreed the man won multiple Mr Olympia. He didn't stutter. 12-16 different exercises 3-4 sets each. I hate when people try to tweak the formula like they've ever had more muscles than Jay 🤭. He said what he said!😤 So let's all strive to reach where he once was.
@@erenmeatrider Wrong😭🤣. Quit trying to shortchange the workout. The man said what he said! 12-16 different movements 3-4 sets each. U guys are cheating the workout already 😭 toughen up and accept the challenge!
12-16 movements. Holy shit that’s like a 4 hour workout
I could easily get away with 2-4
Agree, maybe 5 or 6 for me
Break it up into multiple cycles over time. As an example, 4 exercises for 12 weeks and then repeat with 4 new ones. Over time, your biceps will be exposed to multiple movement types without workouts taking forever and become stale.
@@CornFed_3 with all respect to Jay Cutler, it doesn't make any sense to focus on that much movements. You need 2 to 3 excercises and you don't need to change them at all until the time that you feel bored with them and lose motivation because of that boredom.
Focusing on as little excercises as possible helps you to build up the technique, to master, to perfect, and progressively overload you muscle. When you switch to often, you just need to learnthenew technique at first, and only after that you'll be able to properly load your muscle
@@drunklorry3406, right, basically what I was getting at. For me, 12 weeks is a good time period to switch things up. Biceps are easy since they can be worked out more often as one progresses in weight lifting. To the point that 2-4 exercises split up between 2-3 days per week is plenty. I get bored over time so the 12 week thing is my preference, but over the course of a year, I’ll easily expose my biceps to 12-16 different movements. I find it beneficial to gain the most amount of size. I’m also 6’4” so my arms take extra work over others.
I see Jay is rocking w that 8 hour arm workout 🔥
If there's any man to listen too. It's this man
I’m still perplexed at how Jay developed his biceps to the point they split down the middle best biceps I’ve ever seen hands down 💪💪💪
It’s called the bicep for a reason, there’s two heads
Tren hard
@@Niaaal lol Google translate changes it to 'train' hard
@@Niaaal anavar give up
Genetics make that more pronounced in some
12-16 sets🙁😧😨 Jay's right. I really will have the best biceps out here. I won't be able to feel my arms either but ok. Love it Jay. Push us to the impossibilities
12-16 weekly sets is definitely recommended ..i do biceps thrice a week and it equates to 16 sets per week .
@@lukecullins9934 in the video he said 12-16 movements 3 different sets. To clarify how impossible it is
Jay from all these shorts has consistently preached 8-12 reps my friends...let's all listen to Mr. O and start seeing better gainzzz! 💪 🏆
Do one for triceps as well!
Submit to Christ or perish
@@camilosanchez831How do you know he hasnt.
@@camilosanchez831 lmao
@@camilosanchez831we don’t submit to humans
Resistance is futile. We are Borg.
Super set bicep pullups with bar curls.
A great mass builder
Just finished this 8-hour bicept routine. I can't wait till next month to see what it looks like post recovery. 💪😂
Found a huge pump recently by single arm DB hammer curls superset with straight bar or cambered bar, inside grip curls to failure. Hammer DBs can be performed with light weight, anywhere from 20 to 30 reps and then straight to the standing bar curls. Always thankful for Jays insight
When he says 12 to 6 movement 😮 I didn't even know there were so many different exercises for biceps.
I think someone mentions he meant sets. Otherwise with 16 movement youd need to spend 4 hours in gym lol
@@elvin2010ify Na because he said 12-16 Movements with 3 sets each
I loved gaining knowledge from the legends you can’t go wrong😊
You can’t argue with what Jay does because it works.
BUT, every lift is a rocking motion and fast
This man has potential to be a great bodybuilder
12 reps never gets old 😢😢
Amen! That's a legend there....thank you, keep feeding us with some knowledge
It's amazing how Jay Cutler and Markus ruhl still have Mass biceps. 💪
2 exercises only. Close reverse grip pull downs or chins works the entire bicep(all areas ) . Barbell curls for the lower head.
Mike Mentzer. 👌
Swing and you hit the upper biceps...do strict preacher curl and it helps to fill up the gap near the elbow joint
i agree i built my arms this way!
As always, great tips from the legend! Also, something to consider is that the biceps brachii supinate the forearm. So, really focusing on supination throughout the movement is a great cue for biceps development (i.e., a more neutral hand position biases the brachialis and brachioradialis more throughout the movement).
Mans explained in under a minute what a vast majority of fitness influencers would drag out for a 20 minute vid
Jay fat af
And still get it wrong
Exactly
Yeah most of thoses fitness influences don’t know what they are talking about
@@girishkumar4415and still won 4 mr olympias ❤
Solid advice. Those movements have helped me build 22 in arms . #MrO #Fit50 💪🏼
Jay this isn't spoken enough in my opinion genetics of the structure is so important man
Thanks Mr Olympia 4x for the great advise
You're very educational and entertaining Mr. Cutler 💪
He looks better now then when bodybuilding
Hey Jay Cutler you are the best bodybuilding of all time he is my ideal forever
Jay my man! Still rocking it hard! 💪💪
Big Jay wearing pandas, lookin boss as hell big dog
Okay that's great work all the angles
3-4 Sets of 3-4 diff movements totalling 12-16 sets.
Thanks for the tip mate
A REAL fitness influencer.
What worked for these long arms a lot of close grip isolated curls, and close grip pull-ups
Holy shit 36-48 sets is insane. And I thought I overworked myself
Wow! That sure is alot of sets just for biceps. What about the other body parts?
Recommends 16 exercises.. for a muscle group with only TWO muscles..very simple pulling muscle.. one goes with hand inverted other hands neutral.
i like it when bodybuilders have some brains and apply intelligent programming instead of "let's add way too much volume and overtrain but since we're on peds it's fine"
Chin ups as warm ups
I'm agree with Arnold when said that long biceps have more impact when you fatigue the muscle more than 90 degree. In fact twist and compress the muscles especially with lateral dumbells raise, but lift 90 degree could also works and it's good to change. Calves is more genetic problems that biceps but really nice biceps come also from natural genetic too.
A pure natural person could understand the impact of exercise and what you can expect.
Man Jay is looking awesome
This guy could be a great bodybuilder
Have the bicep movements that he talks about only one potentially would work the long head of the bicep. Your shoulders have to be behind you to work the long head, everything that he talked about except for maybe cable curls done in a specific way have your shoulders in front of you and only work the short head
Jay STILL GOT IT....Should compete again...😊😊
12-16 movements is the entire amount of working sets. So 3 sets 8-12 reps for preacher, 3 sets 8-12 cable curls, etc, etc.
I’st said that Cutler has a pair of cowboy boots that he covered in Orange Roughy fish skin! Brilliant! Cheers mates!!
So....do every bicep exercise. Got it
I don't know whether Jay was pointing to his short or long head at the start. I think some people get confused about the anatomy. The long head is the outside, peaky part, which usually has a shorter belly than the (longer) short head on the inside. The long head is so named as it attaches higher up on the shoulder and unfortunately, is the cause of many frontal shoulder injuries I see in patients.
He's spitting straight up bullshit 🗣️🗣️🔥‼️
Thanks Champion for your suggestion..
Love this vid jay keep it up 💪💪
Flatter biceps are much more aesthetic
Movements = sets , realistic
You can manipulate your peaks and biceps genetic make up. Wow. Science based right there
Okay so quit my job and do 4-5 hour workouts until I'm so tired I'm doing 1 pound curls. Got it let's go!
Mike Mentzer is shaking his head right now
Suppination is the key to the long head. Incline seated curls, 8to12 reps 4 working sets will blow them up. With hammer and barbell curls. All u need for bi's
Looking big KING LIKE WOW
Common error. A lot, not alot. Great video!
Im getting biceps tips from Will Ferrell today
I don’t think he meant 12-16 movements, but 12-16 sets, 3-4 sets per movement. Juice or not he’s got years n years of experience he def knows what he’s talking about.
I work out 1 hour with 3 mins rest and I do one set of each workout of 10-12 reps, sometimes 15 it varies how I'm failing. Before I get bashed about this, I did try doing more sets and I noticed a negative effect such as getting weaker. THIS works best for me and I gain muscle, Idc about professional body building. I just want to be fit if that makes sense, I don't want to be huge and I just eat regular food with protein shakes obviously.
And most importantly, never do that many movements on just biceps unless you’re juiced to the gills
I remember trying to do a ton of fancy bicep variations in a workout one day. I couldn't move my arms without serious pain for about 4 days. Always sticking to 2-3 basic movements with 3 sets to form failure in the future.
@@jakeraymond8963 you didnt eat enough protein after
@@magsvro6668 definitely wasn't meeting his daily protein intake for his BMI
@@xCallxMExJJx fr. unless its your first 2 weeks training ever you shouldn’t have pain for 4 days after if you eat enough protein
@@magsvro6668 can you explain? How does protein affect pain level? I wasn't new to lifting so Idk mabye I stained a tendon or something. It felt a lot worse than my typical soreness.
Genetic for sure play a role
AT LEAST 12 EXERCISES FOR BICEPS? Damn that's some crazy volume
Same. I heard 12-16 like whaaaaaat😦
12-16 total sets
He meant 12-16 sets for biceps which is3 sets of 3 exercises or 4sets of 3.
@@aakashkaushal1167 no he didn't. He said what he said. Quit trying to cheat the winning formula. Jay was multiple Mr Olympia he was definitely doing 12-16 exercises 3-4 sets each at his peak. How about we try to reach the goal instead of shortening it like it's in our human nature to do.
@@xCallxMExJJx that's the most ridiculous thing I've ever read. If your goal is to do 12 different bicep exercises in a workout, you're an absolute lunatic who knows zero about building muscle.
Hammer curls are the best
12-16 exercises?!
Total sets
12-16 movements amounts to atleast 32 sets (he made a mistake) and probably meant to say sets per movement
You can use your hand/ fingers to target which bicep muscle you’re using if you Struggle to control them with your mind. For example: if you squeeze with the pinky and ring finger portion of the hand it will encourage the inside bi to activate more and if you squeeze more with the thumb, pointer finger you will target the outside bi more 👍👍
3 sets plus 1 superset 💪🔥
12 to 16 set , 8 to 12 reps. 4 to 5 different bicep workouts
But if biceps are mostly fast twitch then shouldn't higuer reps 15-20 be more beneficial for hyperthrophy?
12-16 movements 3 sets each, its easy i did it for about 50min: Hammer Curls, Isolated Curls, EZ barbell curls, Chin Ups, Preacher Curls, Seated Dumbbell Curls, Spider Curls, Cable Curls, Triceps Rope for Hammer Cable Curls, Alternative Dumbbells Curls. Rating 5/10, kinda hard to feel pump ill stick to 6 movements with 5 sets each.
People this I’m insane when I say 12-16 movements finally a pro saying the same
Wonderful shot
Can’t believe Jay Is still as big as he is
Dam I always do only 4 exercises for biceps, 12 to 16😲🔥🔥
Does it work?
If you do Jay Cutler's rutine you will be resting anywhere from 60-100 minutes a workout. He says he likes to rest 3-5 minutes between workouts so you take the rest time times 20 sets. He does 20 sets each body part and does a bro split. One major muscle group a day and smaller muscles like abs and calves two time a week and sometimes 3 times a week. The key thing I take away from Jay's videos is he does high volume so 20 sets a body part. 4-5 exercises a workout with 4-5 sets. Warmup sets he still counts as sets. He also is huge into switching up rutine so he doesn't get board. He stays on same split but changes the exercises up a lot. Like ever 8-12 weeks. He also, loved to split up back and leg day into two work outs in one day. He also says he doesn't train that hard meaning he does not take many sets to maximum failure due to the high volume. He also now being retired from Pro Bodybuilding he takes no gear and workouts on this split 7 days a week. He loves to stick to the basic movements. He loves the pump, contraction, and he doesn't know how much he can bench because to him it is not about the amount of weight on the bar it is about getting maximum blood to rhe muscles, having the mind muscle connection, having a stimulus by adding reps or weight. Progressive overload, and just going to the gym at least 5 days a week doing 20 sets a bodypart.
Back when I use to lift , alot
12 movements, 3 sets each? As in almost 40 sets per exercise? Holy shit man. I do about 5 movements with 2-3 sets each, and my arms feel blown up at the end of it, along with upper forearm cramps on MOST arm days because I do just a couple of sets of forearms after biceps.
What about if you didn't have the bicep surgery I tore the long head tendon and the Dr says there's no need for surgery its only cosmetic.
How do you get thickness in you biceps, not just the peak?
Sorry, Jay, was SO distracted by ur AWESOME presence & BODY(WOW!!!❤)...
NOT one (1) word u said resonated!!! 🥰👍😍
STILL, 💯% a CHAMP!!!!
What if i do 5 sets ? My last set after completing my exercise with my usuall weight, there i switch directly to lower weight to fullfill my training , untill my muscles cant do a single movement.
Jay pretty much nailed the top 3 bicep workouts which I do as well and Arnold did too.
1) Alternating dumbbell curls with supination
2) Preacher Curls
3) Barbell Curls
THANKS FOR SHARING JAY💯
12-16 movements 😳. Bro my biceps are toasted after only 2
He means 12-16 total number of sets , this means 4-5 exercises if 3 sets each. I recommend to train less than that for natural bodybuilders. 3 exercises is definitely enough especially if you hit the bicep on the backday.
That’s not what he says. He specifically says 12-16 movements 3 sets each.
The best way to build a long head of the bicep is TRT TESTOSTERONE replacement therapy
" Its basically an 8 hour arm workout"
Thank you
Thanks Champ.
Thanks Jay.
"focus"? I didn't know that many bicep exercises existed.
Can anyone tell all the top 10 for each body part like bicep chest and all gym equipment
"Wanna learn to hit the long head? Well heres how to work the short head."
12-16 sets total, 3 sets per movement makes more sense, no?
He mentioned a handful of exercises, so of you add those up x 3 sets each you get 12-16 total sets.
36 sets for biceps?!?!
Yeah buddy.