I have listened to countless people talk about "optimizing" work outs. Jay is the only guy who seems to really know what he's talking about. l trust this channel more than any other workout channel and is really the only one I refer to for real advice. I'm not a body builder, but I like to stay in shape and he makes that as simple to understand as possible and injury is too common. Everything else kinda feels like bs.
I'm getting more and more convinced that it doesn't really matter that much how often you train or how many weeks you take off in the grand scheme of things, as long as you train intense. Whether you train 2 or 3 times a week, take a week off every month or even a couple of weeks every now and then. Many people are obsessing over trivialities like that and choice of exercises, rep ranges etc., but in the end it's mainly about your genetics. So just train intense, eat well and you'll probably realize 90-95% of your natural potential anyway, those last couple of percentages are not making a visible difference either for the Average Joe. A rest week less or more or exercise A instead of B isn't gonna make any difference.
Spot on. I don’t worry about it anymore. I might go to the gym once every 5 days or once a week. I don’t worry if it’s once every 7-10 days and really don’t care as long as it’s consistent over the long haul.
I am following your channel since August 2023, never stopped learning new stuff from you. The best thing is now I feel I am able to spot the BS that fitness influencers spread all around the internet. Every time a bell rings when nonsense comes up. Great workout, by the way! Amazing
I've done alot of training over the years, Power Athlete, CrossFit, and just regular weight training. But this training I love and glad I invested in this program. Getting great results in less time and no injuries!! Thanks Jay!
Jay You're a world class elite trainer. I'm from overseas but you have no idea how much i would love to have supervised training sessions with you,l. Thanks to your tips I've gained more strength and my body in a better shape after decreasing my workout now to once a week i was really amazed and I couldn't believe I got out of the sticking point where i couldn't lift more weights and that i really hated. Now I'm enjoying your vlogs while I'm taking 1 month off due to surgery. I can't wait to get back.
9:26 speaking of carrying angle, I use the overhead pull at planet fitness and it’s absolutely perfect to dig my elbows down. Superb lat development. Also the pronated low pull machine next to it those two are perfect. Then the seated machine row now low row. Those 3 are what build my back. I’ll do some deads on occasion but not off floor, this hit my erector spinae. Great channel Jay 🤙
There was a great study recently that demonstrated the ability to maintain 94% of the muscle gained over a 12 week training period by only training once every other week the following 12 weeks.
Great workout videos and explanations. Let me ask you a question about TUT: I noticed that most of your sets are no longer than 60 seconds. What should be the minimum duration of a set for strength and hypertrophy gains?
Can you make an in-depth dive on analogies for the change in direction speed out of the hole during a lift? I’ve tried to use the analogy with my clients of being at a stop light and needing to get ahead of the line of cars beside you to make a left turn ahead. I relate it to how you slowly press on the gas pedal and then push harder as you accelerate (vs redlining the engine and stomping on the gas from a dead stop). I’ve found the pickiest spot for me in this method is mastering how to do the positive portion less explosively while still accelerating through the lift.
he typically doesn't accelerate through the motion very much at all. The transition from neg to pos is not super sudden and jerky, but more smooth, without a significant pause.
Do a response video on Basement Bodybuilding ”This is How Hard You Have to Train for Hypertrophy” He mentions somewhere along the video that 1 actual set to failure might not happen to stimulate the growth you might need.
@ he’s natural and he’s actually made insane gains and he does go to total failure on isolations like curls and triceps stuff at least, but he does multiple sets of all exercises, but I don’t think he does a ton
@@Valtzeri basement does a lot of junk volume in my opinion but who am I to say. None of us know how much genetics matter here. Some people might actually need more volume. I can get away with no volume at all but I don’t know if that applies to everyone
I do jujitsu, is this type of training any better or worse for performance? I lift heavy for strength and performance as opposed to just wanting to build muscle for Aesthetic.
What do you think of the latest finding by Bearsdley and Paul Carter and Jake Doleschal saying that atrophy begins after 48 hours for the high threshold muscle fibers? They also state that 3 sets done 1 x week for a muscle only maintains . What do think?
It's obvioulsy wrong. I also used to take 2,3 weeks of and come back same or even stronger. I have seen this with my clients also. Also if it was true that you lose muscle after 2 days then what is even the point of training if you can't keep it for 2 days?
@@filipnajev8449 They're not saying that it instantly vanishes after 2 days lol, just that the gains slowly start to fade. Which makes sense, if there is no mps and no stimulus, why would the new muscle just hang around? I do believe that they exaggerate the speed of atrophy however.
@@filipnajev8449 strength gains are mostly neural, we have studies that confirm this as they show we can keep strength for up to 2-3 months without training, but muscles atrophy at a much faster rate.
@@filipnajev8449 strength gains are mostly neural. We see that in studies where strength remains almost the same even without training for up to 1 month. Meanwhile, every single study done on detraining shows muscle loss after 2 weeks, showing that muscles atrophy at a faster rate.
Awesome Jay. Just a question about the shallow fast breathing? I have gone back to longer but consistent breathing during the slow movement, like i separate the breathing from the exercise and i keep the weight moving slow.
Because two weeks don't mean optimal, you may feel the same after one week of detraining or 3 full days of detraining. Also, there are many more benefits of strength training on top of strength gains, feeling better psychologically is on of them.
No gym for 4 months, started with NPP(60mg week) and test (150mg week) and have filled out to 80% of physique prior to time to off Hormones> everything else
That right arm twitching lol... Usually you either have a strong workout or a bit of a shit one as your body just feels like it'll take a workout or two to feel primed again. All depends what you do from the break. I can get either from having time off.
I took a week off from hit and did a 3 day split where I did fast reps lighter weight and didn't go to failure. It seemed to help with my hit workouts the next few weeks. I had more endurnace
Remember TRT brings you still to normal ranges of testosterone. It will barely make a difference for most people. Remember.. TRT stands for “testosterone replacement therapy”. Not a steroid cycle. You’re replacing your testosterone from endogenous to exogenous source. No doctor is going to prescribe a steroid level doses of testosterone. People might be conflating TRT with traditional steroid cycles… a traditional cycle is 10x higher in doses, at least.
@@JayVincentFitnessI don’t think people understand it’s impossible to have natural test levels without TRT because of the prevalence of pesticides, micro plastics, and all of the other crap you’re exposed to in our postindustrial society
@JayVincentFitness This is all correct but you can't understate how beneficial TRT is in terms of how regular it keeps your hormones TRT guarantees you a precise, consistent hormone level instead of how natties are highly susceptible to lifestyle factors and the irregularity of naturalhormone levels in general
Is doing too much HIT dangerous? I was working out 6 days a week (3day split, so each body part twice a week). I ended up getting panic attacks, could it be that I overworked my nervous system too much? I noticed that my heart rate was getting in the 160-170+ range while working large muscle groups.
@@JayVincentFitness yes brother, I think I overworked my nervous system, pushed it beyond my limits. The panic attacks were the most scariest feelings I’ve ever experienced in my life. I hope no one else runs into the same situation and makes the same mistake. Your twice a week protocol is a much safer route, giving the body (including the nervous system) time to rest and recover.
The only muscle he hit twice was chest. Incline chest fly then flat press which is correct to do. Drop set on lateral raise is still one set. He did pull down for lats then row for upper back. Skull crush for tri then ez bar curl for bi. Then leg press one set but thought maybe he didn't quite hit failure so tried another set but noticed he was fatigued enough and aborted the second set.
Amazing what you achieved with this kind of training, considering low volume and frequency. I train this way from years but with less impressive results. I’m pretty sure my form and intensity are on top, but genetics, nutrition and other factors play a big role as well.
Do you think this training style could be applied to sprinting. As in training once a week doing only one sprint at 100% Also, what percentage of your 1rpm are your sets at because i reckon you could do 20 reps at a gym bro pace
Try my Golden Era System and see BETTER gains with just 2x workouts per week 👉 www.goldenerasystem.com
I have listened to countless people talk about "optimizing" work outs. Jay is the only guy who seems to really know what he's talking about. l trust this channel more than any other workout channel and is really the only one I refer to for real advice. I'm not a body builder, but I like to stay in shape and he makes that as simple to understand as possible and injury is too common. Everything else kinda feels like bs.
Imagine how long equipment would last if everyone trained like this on them...
Forever…
@@JayVincentFitnessyep, especially the Nautilus machines.
I'm getting more and more convinced that it doesn't really matter that much how often you train or how many weeks you take off in the grand scheme of things, as long as you train intense. Whether you train 2 or 3 times a week, take a week off every month or even a couple of weeks every now and then. Many people are obsessing over trivialities like that and choice of exercises, rep ranges etc., but in the end it's mainly about your genetics. So just train intense, eat well and you'll probably realize 90-95% of your natural potential anyway, those last couple of percentages are not making a visible difference either for the Average Joe. A rest week less or more or exercise A instead of B isn't gonna make any difference.
In the long run… it doesn’t matter. As long as you train relatively consistently over a long period of time.
Well said. I agree.
Agree
Way true Jay it’s consistent training and rest that make it work
Spot on. I don’t worry about it anymore. I might go to the gym once every 5 days or once a week. I don’t worry if it’s once every 7-10 days and really don’t care as long as it’s consistent over the long haul.
I am following your channel since August 2023, never stopped learning new stuff from you. The best thing is now I feel I am able to spot the BS that fitness influencers spread all around the internet. Every time a bell rings when nonsense comes up.
Great workout, by the way! Amazing
There’s so much misinformation on ai fitness pages on ig
Appreciate it man thanks for the support
I've done alot of training over the years, Power Athlete, CrossFit, and just regular weight training. But this training I love and glad I invested in this program. Getting great results in less time and no injuries!! Thanks Jay!
1. Chest Fly Machine
2. Chest Press Machine
3. Lat Pulldown Machine
4. Dumbbell Lateral Raise
5. Seated Row Machine
6. EZ Bar Skullcrusher
7. Barbell Curl
8. Leg Press
backsquat / front squat / dead lifts!
@@davidbeiler There were no squats or deadlifts in the video wtf are you on
@@adam-lt8iy
😂😂👍
@@adam-lt8iy obviously not
i just descovered this channel and i am in love with it....i am fat guy who cant build muscles and form you i learned alot
Eat 75% red meat and 25% good carbs (raw honey, natural juices) and eliminate flour. And do this program.
@@stephanusghibellino ty so much
Jay You're a world class elite trainer. I'm from overseas but you have no idea how much i would love to have supervised training sessions with you,l. Thanks to your tips I've gained more strength and my body in a better shape after decreasing my workout now to once a week i was really amazed and I couldn't believe I got out of the sticking point where i couldn't lift more weights and that i really hated. Now I'm enjoying your vlogs while I'm taking 1 month off due to surgery. I can't wait to get back.
9:26 speaking of carrying angle, I use the overhead pull at planet fitness and it’s absolutely perfect to dig my elbows down. Superb lat development. Also the pronated low pull machine next to it those two are perfect. Then the seated machine row now low row. Those 3 are what build my back. I’ll do some deads on occasion but not off floor, this hit my erector spinae. Great channel Jay 🤙
Glad ur safe & sound. I’m in Jacksonville, & this hurricane missed us pretty much. That’s what Mike said-too many years ago-about frequency.
I did this workout on Saturday and I still have muscle pain. It's great. I think I'll be using this program for a long time.
Once a week
Heck yeah man. Glad you like it!
@@JayVincentFitness Thank you Mr. Jay, I have been doing the full body 1 set workouts you shared for 3 months.
True science
Fighting the fitness circus
thank Jay
I do the same thing with my HIT training , my legs dancing all over lol
would love to see a parallel bar dip demonstration
I’ll throw one in the next workout
15:18 the chick actually came about as you started swinging, man 😂
Im happy to see im doing it right for a long while now. Even intuitively knowing that on curls there is no point to go past about half way up.
Yes sir!
Hit training on empty stomach thats the proof for people who says you should not workout empty stomach.
There was a great study recently that demonstrated the ability to maintain 94% of the muscle gained over a 12 week training period by only training once every other week the following 12 weeks.
That's great but still muscle loss, meaning you definitely want to train each muscle group atleast once a week if you expect to GAIN muscle mass.
The claim was not that it’s better but that whatever is lost is easily regained, never mind humans don’t gain muscle to infinity.
What happens when you take 2 weeks off? Your body heals and you come back stronger.
Yep
Good stuff Jay 💪
Thanks for watching and commenting
Great workout videos and explanations.
Let me ask you a question about TUT: I noticed that most of your sets are no longer than 60 seconds. What should be the minimum duration of a set for strength and hypertrophy gains?
Are you protracting your shoulder on any of the flys or are you trying to keep them retracted?
Can you make an in-depth dive on analogies for the change in direction speed out of the hole during a lift?
I’ve tried to use the analogy with my clients of being at a stop light and needing to get ahead of the line of cars beside you to make a left turn ahead. I relate it to how you slowly press on the gas pedal and then push harder as you accelerate (vs redlining the engine and stomping on the gas from a dead stop).
I’ve found the pickiest spot for me in this method is mastering how to do the positive portion less explosively while still accelerating through the lift.
he typically doesn't accelerate through the motion very much at all. The transition from neg to pos is not super sudden and jerky, but more smooth, without a significant pause.
Surprised by the wide grip on lat machine.
yes i concur it is wide
Do a response video on Basement Bodybuilding ”This is How Hard You Have to Train for Hypertrophy”
He mentions somewhere along the video that 1 actual set to failure might not happen to stimulate the growth you might need.
He says that having never tried it
@ he’s natural and he’s actually made insane gains and he does go to total failure on isolations like curls and triceps stuff at least, but he does multiple sets of all exercises, but I don’t think he does a ton
@@Valtzeri basement does a lot of junk volume in my opinion but who am I to say. None of us know how much genetics matter here. Some people might actually need more volume. I can get away with no volume at all but I don’t know if that applies to everyone
I do jujitsu, is this type of training any better or worse for performance? I lift heavy for strength and performance as opposed to just wanting to build muscle for Aesthetic.
Where in Tennessee did you go
What do you think of the latest finding by Bearsdley and Paul Carter and Jake Doleschal saying that atrophy begins after 48 hours for the high threshold muscle fibers? They also state that 3 sets done 1 x week for a muscle only maintains . What do think?
It's obvioulsy wrong. I also used to take 2,3 weeks of and come back same or even stronger. I have seen this with my clients also. Also if it was true that you lose muscle after 2 days then what is even the point of training if you can't keep it for 2 days?
@@filipnajev8449 They're not saying that it instantly vanishes after 2 days lol, just that the gains slowly start to fade. Which makes sense, if there is no mps and no stimulus, why would the new muscle just hang around? I do believe that they exaggerate the speed of atrophy however.
@@adam-lt8iy how do they fade if I train same muscle group every 15 days and get stronger every time?
@@filipnajev8449 strength gains are mostly neural, we have studies that confirm this as they show we can keep strength for up to 2-3 months without training, but muscles atrophy at a much faster rate.
@@filipnajev8449 strength gains are mostly neural. We see that in studies where strength remains almost the same even without training for up to 1 month. Meanwhile, every single study done on detraining shows muscle loss after 2 weeks, showing that muscles atrophy at a faster rate.
Awesome Jay.
Just a question about the shallow fast breathing?
I have gone back to longer but consistent breathing during the slow movement, like i separate the breathing from the exercise and i keep the weight moving slow.
Yeah it's not a problem if it works for you. Your breathing will naturally speed up as you push harder throughout the movement.
@JayVincentFitness thanks mate.
If you feel more recovered and more likely to make strength gains after two weeks why not always take two weeks between workouts? Seriously
Because two weeks don't mean optimal, you may feel the same after one week of detraining or 3 full days of detraining. Also, there are many more benefits of strength training on top of strength gains, feeling better psychologically is on of them.
Fullbody? More like upper body focus. Looking huge Jay
never see him train abs and calves, like they don't exist
What about rear delts?
And he have all of this😂
you like the drop sets Jay ? what about rest pause ?? i have been using them as i only train once a week , so i gather im getting plenty of rest time
No gym for 4 months, started with NPP(60mg week) and test (150mg week) and have filled out to 80% of physique prior to time to off
Hormones> everything else
keep making videos big dog
That right arm twitching lol...
Usually you either have a strong workout or a bit of a shit one as your body just feels like it'll take a workout or two to feel primed again. All depends what you do from the break.
I can get either from having time off.
Yup
I took a week off from hit and did a 3 day split where I did fast reps lighter weight and didn't go to failure. It seemed to help with my hit workouts the next few weeks. I had more endurnace
Not hating but jay its on trt too
Where was that mentioned?
Remember TRT brings you still to normal ranges of testosterone. It will barely make a difference for most people. Remember.. TRT stands for “testosterone replacement therapy”. Not a steroid cycle. You’re replacing your testosterone from endogenous to exogenous source. No doctor is going to prescribe a steroid level doses of testosterone. People might be conflating TRT with traditional steroid cycles… a traditional cycle is 10x higher in doses, at least.
@@JayVincentFitnessstill a PED though , not true natty.
@@JayVincentFitnessI don’t think people understand it’s impossible to have natural test levels without TRT because of the prevalence of pesticides, micro plastics, and all of the other crap you’re exposed to in our postindustrial society
@JayVincentFitness This is all correct but you can't understate how beneficial TRT is in terms of how regular it keeps your hormones
TRT guarantees you a precise, consistent hormone level instead of how natties are highly susceptible to lifestyle factors and the irregularity of naturalhormone levels in general
It looks like you're not doing full range of motion, but lengthened partials!!
Can you react to the way Sam Sulek is training?
Eh I like to let other UA-camrs just do their thing. I focus on teaching what I teach. Not discrediting others. They can do what they want.
is it ok to take 2 min between sets
Yeah it's fine. Don't need to rush, but you don't need 5 minutes between sets.
Is doing too much HIT dangerous? I was working out 6 days a week (3day split, so each body part twice a week).
I ended up getting panic attacks, could it be that I overworked my nervous system too much? I noticed that my heart rate was getting in the 160-170+ range while working large muscle groups.
What was your program?
@@TheOverman2006
DAY 1
Bench Press
Chest Fly
Shoulders
Seated Shoulder Press
Crossover Rear Deltoid Row
Lateral Shoulder Raise
Shoulder Shrug
DAY 2
Seated Lat Row
Seated Lat Pulldowns
Arms
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
DAY3
Squat
Leg Extension
Standing Hip Extension
Standing Low Back Extension
Seated Abdominal Crunch
Seated Oblique Abdominal Crunch
DAY 4
Rest
Yeah if you're training really hard, you may need to reduce your volume and frequency so you have time to recover. But I'd need more details.
@@JayVincentFitness yes brother, I think I overworked my nervous system, pushed it beyond my limits.
The panic attacks were the most scariest feelings I’ve ever experienced in my life. I hope no one else runs into the same situation and makes the same mistake.
Your twice a week protocol is a much safer route, giving the body (including the nervous system) time to rest and recover.
@@Mohammed-r1b2s That seems like way too many days a week doing HIT. Even for a young guy. Do like M-Th.
probably got stronger.
Why are you doing multiple exercises for each muscle group ? Isn’t this overtraining ?
The only muscle he hit twice was chest. Incline chest fly then flat press which is correct to do. Drop set on lateral raise is still one set. He did pull down for lats then row for upper back. Skull crush for tri then ez bar curl for bi. Then leg press one set but thought maybe he didn't quite hit failure so tried another set but noticed he was fatigued enough and aborted the second set.
No. That’s not what over training is. You might be misunderstanding.
I thought you were a voice actor
I wish. That would be a great way to make a living.
Saludos desde argentina toros
Lose muscle and strength. That's what happens.
Amazing what you achieved with this kind of training, considering low volume and frequency. I train this way from years but with less impressive results. I’m pretty sure my form and intensity are on top, but genetics, nutrition and other factors play a big role as well.
Do you think this training style could be applied to sprinting. As in training once a week doing only one sprint at 100%
Also, what percentage of your 1rpm are your sets at because i reckon you could do 20 reps at a gym bro pace