Workout Lower body 1. Squat or leg press 2. Leg extension 3. Leg curl 4. Heel raise calves 5. Abdominal crunch Upper body 1. Chest press or chest fly a and b routine pec deck 2. Pull down or pullover 3. Overhead press or lateral raise 4. Compound row (hammer strength machine row or cable tower) 5. Biceps 6. Triceps 7. Forearms
Mike Mentzer had the same effect, which is why he always trained his clients on a split routine. Not because it's any better, but because of the exhaustive effect of a whole body routine being problematic for most
Jay, as a high intensity advocate I agree with what you're saying. My question to you is considering that you may use a different exercise for that particular body part do you track your progress? Mike Mentzer, said the only way to determine if your progressing is if you're getting stronger, bigger; or both. Thank you.
Good advice as always! I find it so much easier to know that I have just one set, possibly two, to pour all my effort into on each musclegroup. It's also a more fun way to train. How do you adress overdeveloped musclegroups? Do you skip them or train them differently?
So it’s okay to do a HIT legs workout 2 days after a HIT upper body workout? Is that enough for the upper body to recover? I’ve been leaving at least 3-4 days in between as per Mike’s recommendations in ‘HIT the Mike Mentzer way.’ (I know it depends on genetic response to exercise but still curious)
For most people, yes. But your individual ability to adapt and recover is something you need to learn through experimentation. But most people only need a couple days
hi. doing 20 reps while using Jay's recommended rep speed will take you an eternity. as it is you will be using lighter weights while using this rep speed. Count the seconds and not the reps :)
Going to failure at higher numbers of reps is not recommended as you can get your central nervous system overloaded and get a 'false' muscular failure. Keep the reps under 15 with adequate weight
I don’t “rush”. I’ll generally take 30 seconds to a minute between exercises. Usually just however long it takes me to get over to it if I’m in a commercial gym. Then take a couple deep breaths and get after it. But I certainly don’t try to rush
Jay u look great, my question to u is everything u say that U r doing sounds great.than why do u have big traps without doing any trap work ? Is it because of yr genetics?
starting gym again, last time i stopped because my genetic is really shitty for muscle making.. 8 months only to lose belly fat(and it wasn't even the fat from being over weight, it was just like a dad belly if i had to say) with no apparent muscle gains while the the weights just kept on getting heavier
Here is my upper body routine : Chest press, OH press Pull Ups Row Front and lat raises Face pulls Biceps and triceps Is it ok? or am i doing too much?
You don’t need a front raise as the chest press will hit the anterior delt hard enough. Definitely don’t need face pulls as the horizontal rows will thoroughly hit the rear delts. Also training arms are questionable! Any anterior pressing movement and posterior pulling movement hits the biceps and triceps sufficiently (especially neutral grip presses and supinated grip chin ups! You’re welcome 🙏
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