@@Lambo_567Don’t be so sure. The research on this is kind of profound… In the upper body, they found that muscular atrophy begins to set in around the 8 day mark following the last workout of 3 or more sets. But strangely, the lower body(and spinal erectors) did not follow this trend and instead would recover ~90% in the first 7 days then over the next 350-500 days the muscle continued making incrementally smaller gains in growth and repair; ending up significantly bigger and stronger than it started. Avg % increase was 109.5%(strength), 111.0%(volume) and 104.5%(tendon/ligament score). The research team dubbed the phenomenon “lower extremity micropertrophy”. Fascinating right?! I personally train legs every 5th day but idk, our OP here might be on the something.
Met him in Miami the year before he won Mr. O. Rest was his #1 recommendation regarding building muscle. To paraphrase him “you’ll be surprised at how many people never reach their potential because they won’t do something as simple as rest”. Classy dude…
@@manuellares11 same here brotha. I recently switched up to a higher frequency program just to give it a shot and it worked like a charm....for about two months lol then i stagnated and even backslid a little. Got too addicted to it to wanna dial it back. BUT, i finally did dial it back and all is well again lol 💪💪
I'm a big Jay cutler fan but he isn't on a TRT dose his probably on a 600mg test dose minimum and a estrogen blocker plus maybe some EQ low dose 250mgs a week.
@justahtrucker2879 maybe because I'm 260 pounds ripped and someone like Jay at 50 years old isn't keeping all that mass on 250mgs of trt and look that shredded I'm sorry it just not possible at that low dose.
There are tons of body builders, but Jay has been the most helpful and beneficial in terms of advice, positive attitude, lack of ego…..it’s honestly a great combination for a guy that has achieved so much in the body building community !
Training for 58 yrs now. At 72 what works for me is once a week per body part. Still hold a Tx USPA record. Lost national record unfortunately. Jay you are so helpful I've followed for many years!
Rest and recovery with proper nutrition are things I always put alot of stock in. I'm 56 and have trained for 40 yrs. One learns and im still learning to this day. Really enjoyed this short video Jay. 💪🏻🙏🏻✨
Hi..2 questions for you (please) 1) if it's accepted that the body can only process 8-10 grams of protein per hour,that would mean in a 16 hour day the body can only do max 160 grams of protein in a day...What are your thoughts on that? 2) im 49..train from time to time over the years on my weight bench,Do you feel it's important to wait 72 hours for moderate lifting or can 48 be good enough? Any help is appreciated,i saw we werein same age group so figured i'd bug you first! Thanks for any info.
@@dwade6322 I find as I age I need a bit longer it seems to recover. I try to eat 1.5 grams of protein per pound of bodyweight. I do normally a 6 day split. 3 on one off. Recently I do every other day and it seems to help. Training each bodypart once a week. I hope that helps you 💪🏻🙏🏻✨
@@dwade6322 1.5g of protein per lb of body weight is egregious. If you have the money to just eat chicken breasts all day then go nuts, I guess, but research puts like 98% of peoples optimum protein intake somewhere between 0.5g/lb and 1.2g/lb.
@@terris-njwdepends on who you ask. Mentzer says annihilate, Haney says activate not annihilate. Alot of top guys have very different training methods.
@@leecox5218Mentzer says activate, but believes that in order to properly activate you have to train to failure. If he said to annihilate he would recommend training 5+ sets to failure for each muscle group, but he thinks 1 is sufficient
I had been doing full body for 6 days a week to cut weight, then started doing individual muscle groups once I dropped my weight. The hardest part was forcing myself to take days off but once I did I started seeing the gains I was looking for.
Same here... It's so hard to not workout when you're 100% into working out. It does make a huge difference though. The pump is a lot more profound when you're working out with fully recovered muscles.
@Sz Ki I seen gains while doing full body 6x a week but the gains from actually splitting muscle groups and giving those groups a full 72 hour rest before working them again was alot better. The gains are bigger when the muscle is allowed to rest before hitting it again.
@Manilla Gorilla I was basically doing the same things I do now in my current split but just doing them daily. Push ups, pull ups, curls, squats, incline and flat bench, skull crushers, and kettlebell swings. I was also starting off my workouts with a run on the treadmill. I was in the mindset to just do whatever to burn calories, which worked for weight-loss. Now that I have a better understanding on what to do and when to do it I can tell a huge difference.
@@maiageia1240bruh ,u train ur biceps and rest until u feel ready to train them again im 20yo and i rest my biceps 4 to 5 days before training them again
Not how muscle building works. You only need a maximum of 4 days if you have bad genetics and anything after that usually means you are working out to hard or with too much volume. You can still build muscle like that but it mostly means your on the line of too much and Just a small adjustment to your routine would improve your strength and size overall.
@@Leavemealone670 do you believe that 12 sets once per week for a specific muscle is the same as 4 sets but at 3 times per week ? If not then I would like to know your opinion on why, I am a beginner and with your answer to this post, it gives me reasons to believe that you are experienced.
@@earlcoles5215 muscles need to be stretched and fibers broken then re-healed to be bigger and stronger for the specific purpose. When you do a certain amount of sets it activates that muscle and helps it grow quicker but when you do too many you regress the muscle in to a weaker variant because it doesn’t have time to heal. 12 sets is way to many and is proven by many scientists and natural body builders. The optimal sets is under 8. And for another thing is that muscles never take a whole week to heal and if it does you have serious problems. If you want your muscles to optimally heal wait 3 days and work a different group in between or if you use supplements wait 2 days and work a different group in between and you’ll gain muscle as fast as possible. Tho sometimes you will need a longer recovery time.
@@Leavemealone670 ok thanks for the knowledge. Last question, you and millions speak about recovery in order for it to heal, I just would like to know how men of a races that are in prison are able to achieve the thickest chests from 500 dips and pushups 5 to 6 days a week with little rest and not the best nutrition. How does this work ?
When I was weights training in my early 20s I only went to the gym three times per week and was in their each time for about 35-45 minutes. I received many compliments at how much faster I was growing than most others. I placed a huge emphasis on recovery vs how long I can spend in the gym each week. I think this guy is saying something similar.
I did that the exact way and I did supersets (meaning I didn’t stop working out the entire 45 min) I just worked different muscles while the ones I just worked rested but I literally went so fast that I didn’t even change my work clothes I was in jeans and work boots and I made tremendous gains and transformed my body very quickly. That was 25 years ago and would love to do it again
Completely agree. 5 to 7 days. Under severe training with not help from special substances to accelerate the synthesis of protein should be at least 7 days. My biceps I have extended for more days even, because when you train hard back, chest or shoulder you are using basically all the muscles from your arms.
Yea, it’s crazy, I will go extremely hard for 2 or 3 weeks taking maybe 1 or 2 days off during those weeks then take 5-7 days off and it works miracles
Same. Had one week off bcause i was on holiday and for once i didnt wanna hunt down a gym overseas and pamper myself.. got back and all the weights bumped up.
It’s because your body has stored carbs and protein that need to be used. J use to work out twice, or even three times a day. He just doesn’t want folks to be like him so he can hold the top.
When I went on a 5 day ski holiday during bulking season I came back noticeably stronger. I think it's a good idea to train well for a month then have a rest week.
I do biceps once a week. They are activated in almost every exercise such as pull ups, barbel rows etc so there's no need to focus too much on training biceps. Focus more on the main compound movements to build a solid frame
It’s not just training, it’s also how much and WHAT you eat while recovering. You can speed up the process by eating the right meals. It’s not always one way or the other.
@@gurbydhar yeah, so you do cardio after cardio. After a while your body just adapts to the effort you put it through and it just does nothing. I could do 10x10 everyday of one arm kettlebell snatcjes with 40kg when my goal was a single 20 rep set, I never got sore, it wasn't training, it was excercise. Try going for thousands, you know, like Gama.
Most people are severely under recovered and hurting their gains. Without question the absolute best gains I ever saw came from working each muscle group only once per week. I don't understand how you can assign a time frame like that for recovery when it takes twice as long in your forties and fifties as it did in your twenties. Also in my opinion one of the best things you can do is take an entire week off every couple months. I have seen exceptional results from doing that myself. "No one ever built an ounce of muscle in the gym." -Schwarzenegger
I am 40 and take one week off every three due to work commitments its seems to have worked well, I never suffered feeling flat from from overtraining in the past but I get it now if I train 2 days consecutive even if the body parts are not the same.
A muscle group does not need 6 days off to recover! If it does, you've gone way too hard! Higher frequency but less sets and less to failure works just as well as smashing yourself once a week.
You don't do abs for stability? I do 300 seated crunches (3x100) and 1 min. planks in between sets. I like to alternate planks with kettlebell sidebends for 25 reps each side (left and right side) and immediately jump into the next set of 100 seated crunches.
Bro I’m so eager to grow, I don’t want to rest but I know I have to in order to grow and avoid injury. Guess I just gotta be patient and stay consistent
If you don’t rest, you don’t grow. Depending on how hard you train, eat, and sleep; usually 2-3 days is enough rest for me. And to be clear: that means I do legs one day, upper body the next, and then legs on day 3. That means I gave my legs 2 days rest. That goes for in between sets too. Don’t ever feel bad from taking 3-5 min rest in between sets (though if you need 5 min rests, you should take it as a sign to consider lowering the weight next session). Stay on your grind, I believe in you!
You can akways do other things to keep yourself busy. And just do two groups, then the next day, do two ither groups, and so on. Then you can get back to the group 72-96 hours later. Thats what helped me make gains, mind you Im no pro. Find what works for you, my friend. 👍
He is so humble and full of knowledge. Hands down one of the top tier elite body builders to ever grace the stage. He is on my Mt. Rushmore of Body builders. Way less gear and no bubble gut ever in his career. Most of all he doesn't promote these garbage unsustainable gimmick diet's.
It's funny how people say, "well what am I going to do then". Like there aren't tons of other muscles you can focus on besides just back and bi's, chest and tri's and squats lol I dedicate whole workouts to just forearms, calves, and abs when certain muscles are still sore.
I just hit 225 for 5 reps from following the 5 days rest concept. Never done that before. 5 days earlier I barely got 3 reps so I’m telling it works. I literally go up in weight or reps or both every 5 days.
@@KasHxJay tbh the best I have found was ULUL. I did a 6 day PPL for a year and a half. Was to much. I did PPLUL for another year. To much. Doing a 4 day ULUL seems to be a good spot for me and I would imagine most people.
He wrote an article grow your arms one inch in five workouts and it worked its hard and he states discipline is key but follow the steps and rest was the hardest thing to do! Love this guy he's great if you meet him as well!
But construction workers or farmers never actually do curls though, they might carry something heavy over their head 5 times a day but, not all in one go, and they just mostly use their grip strength and wrist strength, that's why they got those big forearms
@@johankaruyan5536 the curling motion of the arm is naturally done. Everything you pick up towards your body is a curl. Picking up cement. Equipment, heavy tools etc all simulate a curl or curl variation.
@@ayebee4703 who picks up bricks like that ? Also while that is somewhat true, picking up something with two of ur hands infront of u is so much more easier than doing full rom curls to failure for like 5 sets all in one go, holding a cement bag with ur arms somewhat curled is a lot more easier than curling a cement bag all the way up and all the way down for multiple reps and plus ! Construction workers don't do progress I've overload so they get used to it where it gets easy
I started training again in january after a long break. Because of work I can only train thursday-sunday so I abuse myself for 3-4 days and then rest for 3-4 days. I've gotten great results from that. But I believe that nutrition and especially not eating crappy food is of equal importance as rest.
I am not telling anybody what to do other than be careful and don’t abuse yourself in the way Ronnie Coleman did and be in pain for the rest of your life. But I do understand what you are saying.
@@earlcoles5215 Excellent question. Think of recovery as the process of repairing and putting back what was used (resources) during the workout (proteins, glucose, calcium, sodium etc etc) Post recovery, super compensation needs to take place "building upon or adding to, the current foundation" to ensure the body is stronger or faster etc able to tolerate future training stress. Now, think of the nervous system as the control center. Without neural input the muscle will not contract (people with spinal injury causing loss of movement). Also, think of the brain as an amplifier, as you train the muscle gets stronger through stronger neutral inputs, order of fiber contraction and also bigger fibers etc. (Think the Olympics power lifters "light weight competitors are smaller but much stronger" pound for pound vs body builders) the nervous system plays a huge role in how you feel and perform. I.e. you feel tired and drained...hope this clarifies, neurophysiology is a dense subject hard to simply if a few words
mike mentzer has entered the chat... how wise was that man..since i follow his advices ive seen progress i didnt think i could get..just by resting more
I knew a guy at a gym I went to many years ago. And he would literally train arms every day atleast 5 days a week. His arms were massive in comparison to most regular people. I asked him if he ever took a break on them and he just said no lol
This seems right to me, I used to workout every other day and saw not much muscle growth but when I wait a few days in between I see more muscle growth
That’s me with legs, can’t even sit down and poop for like 4 days because how sore I am Edit: apparently according to everyone else I’m ending up like Ronnie Coleman at a ripe 30 years lmao
@@wildmike951 nah just shit myself and just clean myself and wash my clothes in the shower while I drink my double protein scoop shake, efficiency, my friend!
it’s so crazy how accurate the “ rest 72 hrs “ is. when i first began bodybuilding i’d workout everyday every chance i could get and while i did see beginning gains it wasn’t until unintentionally life began getting in the way of gym time. i’ve learned to really understand and respond to my body over the years. i noticed if i went more than 3 days without any weight lifting id have - low energy weaker training sessions decreased reps/sets BUT usually after 2 days of intense workouts pushing through id bounce right back. the sweet spot for me has really been 3 days. in those 3 days i rest a lot stretch and up my water intake which then i’ve noticed on the 4th day when i’m back in the gym i can see significant growth increased energy reps/sets overall a more satisfying fulfilled training session. (similar to a refreshed feeling) i follow a push/pull split with hypertrophy to reach an aesthetic build so definitely keep in mind what goals you wana achieve just simply listen to your body.
His idea of volume was usually pretty substantial. He typically trained each muscle group with 30+ sets and heavy weights. Like someone once told me, riding a bike trains your quads, but you can ride a bike every day because of the difference in volume and intensity with riding vs squats
I like the magic of our individuality. For me, I used to have a weakness on biceps, and started to recognize that for my body it is beneficial to train this muscle every day, absolutely different than others of mt body.
I agree and always did a body part only once in a week. I always felt like I was still recovering if I didn’t give time for growth. I have always wondered how the Arnold’s, and Franco’s of their day did each body part every other day with high volume training and were.still able to put on a good amount of mass?
well, most of the recovery is happening within 24 hours. not all, but most. they also weren't nuking it with as much volume as the guys do today, volume is super important.
Be very weary of those studies. Take them with a grain of salt. Our ancestors used to work their hands to the bone, they didn’t wait 72+ hours to work again. You can’t grow a farm by working once or twice a week. Your body absolutely is capable of handling much larger volumes of stress.
As much as I love Big-Stomp-Jay, let's not forget to mention that 'gear' helps to recover much quicker. So what works for pros doesn't always work for nattys.
@@genzcurmudgeon8037frequency is really important for natties. I think training a muscle once a week only works if you're obliterating the muscle, which you really shouldn't be doing as a natty.
@@wigletron2846 I believe you can totally obliterate it but you MUST allow enough time to recover and grow. Dorian Yates has a very good analogy about using a piece of sandpaper on your palm to cause skin irritation. Same with the damage to the muscle tissue. I started HIT / HD training recently doing 1 set to complete failure per exercise. And it works for me. I completely destroy myself during those intense 40 minutes sessions but then I wait 7 days until I go and do the same workout again.
@@genzcurmudgeon8037 Bro Split is working for me but not necessarily the way to go for everyone else. I trained the chest on Monday and it is still sore today (Wednesday). So I won't be training it until next Monday as I want to allow time for it to recover. Meanwhile I am going to train other muscle groups.
@@ChuckNorris-bf5cj Yeah I get that. I’m sure it works fine. But while doing chest you’ll hit shoulders and triceps. So if you do arms or shoulders that will end up being more than 1 a week. After years of chasing the pump and working out 5 days a week I switched to strong lifts 5x5 program. 3 days a week focusing exclusively on the big compound lifts and getting stronger. I had an embarrassing squat deadlift etc for my size and I wanted to get stronger.
