It appears all sorts of training styles work. Jay’s physique is equal to any other influencer. He’s huge and lean. I needed an elbow surgery badly…switched to HIT and no longer need the surgery. Low volume HIT has let my joints recover while still stimulating muscle. Jay’s program is legit.
Exactly! I don't understand people who follow influencers training plans when the influencers themselves are always injured. Nobody doing hit properly ever gets hurt
@@MaxONeill403I wouldn't follow or buy any influences plans period!, these people are only interested in making money from naive newbees , I know of one who charged £100 just for a one to one ? People who pay that obviously obviously have more money than sense
he stated in the video that HIT works best for NATURAL average lifters. one of the best bodybuilders with hyper elite genetics and loads of gear got benefit from higher volume and frequency? you dont say..
What I found interesting in the study you referenced is that even in workouts where participants dropped out for being too sore, the protocol didn't show any significant increase in hypertrophy. Thus showing that soreness itself isn't an indicator of muscle growth stimulus.
Excellent video. Can’t believe I’m 49 and have been training on and off since my teenage years but nobody ever told me this. I do this now in the gyms d am much happier
That’s how I’m going to approach everything. I have no opinion or attachment to anything exercise related. I just follow what the vidente suggests. And then provide that information in an easy to understand format. People can do with it what they’d like.
@@rodolfomedini9931 are you from Romania? Buna ziua, Domnule. Are you SURE that is an obscure, disrespected source, or just something YOU don't know? Is your source bias' sticking out?
@@JayVincentFitness Sadhguru would agree with your approach. I like your restraint. Keep the privilege of allowing anyone to trigger you to yourself. Look up a video where Sadhguru talks about that 👍
Problem these days is, people focusing on the little shit. Am I lifting to fast, am I lifting slow. Can I do two days, is four too much. Just fucking enjoy lifting, make sure you progress each month in some way, have fun, eat well, you’ll be good. Do it the way you fucking like. Some people don’t have the privilege you do of being able to lift weights. Greg’s in shape, Jeff’s in shape, this dudes in shape they do it they way they enjoy.
At the end of the day it all boils down to: lift with effort, select a routine and frequency that both suits your life and your liking, be consistent and push the envelope. As per ROM muscular hypertrophy is NOT the reason why people should do full ROM. It is because strengthening the "weak" positions will help staying healthy should you ever be in those positions (falling, tripping, catching falling weights etc).
I actually wrote a letter to Dorian Yates, years ago. After his last Olympia win he did tell me that he made 2 changes to his training. Number one, he slightly increased his rep range and number 2 he slowed down his concentrics. Now I don't know how slow, he didn't say, but he was no longer exploding on the concentric.
So unlike the cardio recommendations like marathon runners die on avg at 57 this time its not made up. I personally agree with training to muscular failure unless they are beginners. Notice the preface (this is not for elite trainers for example advanced lifters. And so id bet more then one set is better. And so are we disagreeing really here as u iust said pro bodybuilders or advanced need more then once a week 1 set. Also does anyone preach not ego lifting and TUT more then I do. I train my entire body every 2-3 days and for more then 1 set. Would anyone think I could just train 1-2 sets to failure a week and progress?
Greg, his whole point is, and was, that you cannot "re-stimulate" a muscle once you hit failure. theres nothing more to do after that, except for maybe some swelling (pump), which will make the muscle LOOK bigger, but is no real hypertrophy. see? even I get it, with close to zero experience. and no, we dont think you´d progress - at your stage you´d need TONS of gear for any noticable difference, and you know it.
Why don’t you try it Greg and feed back to us? Do a collaboration, that would take some balls! My guess is you don’t make any gains at moment anyway? Give it a bash!
He is right, most of the papers present wrong statistical analysis or show just slight improves like 5% which doesnt worth the risk of injury or wasting time
I totally agree with Jay. I used this type of training that got me all the way to the 2008 Natural Olympia. As far as getting that ripped look it's all diet
Very informative, great video. As a 53 year old man (with a 100 lbs. to lose) I will be starting my fitness journey in 2 weeks when I come back from vacation. Thank you very much.
I still believe in training close to failure philosophy rather than always training to failure. It tried both , and train to failure make me super sluggish on the next 2 day. I usually can do 6 quality workout each day but if I train to failure , the number reduced to 4. Not bcoz of muscle fatigued that not recovered yet , but mainly my cns hasn't recovered yet. Plus training to failure is very dangerous on some lift. Casual gym goer need a sustainable program but i don't think training to failure is sustainable for most people
I agree with Vince Gironda on his version of failure. "Failure is when you cannot perform one more rep without your form changing to move the weight." This is a much safer way to train on all lifts. Past failure is not needed and like you said..very dangerous. It's not worth it.
I've been training to failure for close to 40 years. However, I build up to it in 3 week mini cycles in which the first 2 weeks I'm building physically and mentally to that failure week on week 3. Week 4 is a deload. I then repeat the mini cycle with a different rep range. I then do another mini cycle building up to failure with a different rep range again. Then I take 2 weeks off and come back at a slightly higher level than where I left off. It's this cycling of training intensity that's allowed me to continue with training to failure for so many years. For me this is a lifestyle approach. I'm not training for any kind of competition at 61 years old.
Volume approaches work. So does high-intensity training. Per minute, the latter works best, by far. In terms of maximizing gains, probably the former, but not by a lot.
I'm finding this useful since having a baby. I'm not willing to sacrifice the time for high volume anymore. The difficulty I have is judging progress since I've dropped the amount of weight i was formerly working with, and I'm not focusing on rep count anymore. The workout feels good (far more challenging), the body looks good and it's removed the reoccurring injuries I'd give myself in the past.
You could try to time your sets! Start the stopwatch at the beginning of your set and stop it when you hit failure. When you reach a predetermined time (60/90/120 secs, your choice), you add weight and do it again! I really like using this method... Lets me focus on form without the need to count reps, while also giving me a good way to track progress!
@@r1ff3r hey, thanks for tip. I'll try this today. Much appreciated 👏💪(I might invest in a trusty old stopwatch - I like to escape the phone. Switch off)
Really well communicated, measured and useful video, covering some of the key points on the subject matter. Glad you gave some props to Greg Doucette & Jeff Nippard, even if you don't necessarily agree with their approaches. I think the more measured presentation may make the message more amenable to a wider audience - I like 'The Best Way for the Vast Majority' statement, as it doesnt claim exclusivity in the approach advocated. Atb
This is great information and it is the total opposite of what the so called "experts" on RU-vid state with their chemically enhanced bodies that promote more is better according to "studies."
Can’t thank you enough, I’ve been working out “the traditional” way (aka wrong way) for years and I couldn’t figure out whats wrong. It’s all about to change.
Jay, thanks for the informative (and succinct) video. I confess I'm a high volume junky and have been for 20+ years, but I'm getting tired of spending so much of my life in the gym. I'm seriously considering making the switch to this kind of training but my concern is not so much losing muscle (which you clearly explained will not happen), but gaining fat, simply due the drastic reduction in calorie expenditure that would result from the huge decrease of training time (especially since most of my sets are to true failure, even with the high volume). I'd love to hear your thoughts on this (and my apologies in advance if this is something you've already covered in another video). Thanks for considering! God bless.
I'm not a professional, but keywords like thermogenesis and BMR are some topics to look into. As far as I know, your body saves the energy you spend on the high volume by reducing your BMR. Reducing the volume would just allow your body to increase the BMR again. Meaning you'd end up with the same caloric balance resulting in not gaining fat at all.
To my knowledge, carbs + fats is the recipe for fat storage (subcutaneous fat storage at least). Which is why for example unpasteurized milk, a magnificent balance of carbs and fats (and other nutrients), tends to cause people to store more fat. If we go however with the accepted notion of calories in calories out, what's the issue with simply eating drastically less and then picking that back up if it's not enough? Another trick, although not exactly healthy, is to cut animal fats from your diet entirely. Your body will be forced to burn its own fat for the essential uses it has for animal fat. Of course this is not recommended long term.
@@eduantech dont do ANY of that. and yes, carbs+fat = bad!! (no, for real, dont eat donuts) but cutting out fats, and animal fats at that, prolly the WORST idea ever.
@@MartinBahls I mean cutting out other fats would be healthy. But yeah I'm just saying it is a viable strategy for losing body fat. Personally I just reduce the animal fats and my body fat % goes down. (I'm on an animal product diet.)
Interesting about training frequency as for the natural lifter it’s advocated all over the internet and fitness people in general that full body 3times per week or upper and lower to hit all body parts twice a week is the most optimal
Just try it and track your progress. You actually do more than one set. Mentzer did ramping warm ups and then one all out working set. If you work that one working set with adequate intensity...you don't need any further sets. You want to be able to complete about 6 solid reps with a very slow cadence. Dude...not going to lie..I was doubtful at first, but holy crap....HIT is legit. I've never felt intensity like this in the gym. It's no joke...if you do it correctly. It's brutal! I do two full body workouts each week with 72 hours between sessions and I'm recovered. I never only workout once per week.
that's probably because you don't know what failure is. it's not when you feel like it's getting too hard and you want to stop, it's when you push as hard as your body allows you to and the weight won't move no matter what. if you trained like that, you wouldn't be able to tolerate more sets
This type of informative video is a good look for you. For those not familiar with your methods, you might think about doing occasional videos showing how you perform reps because that is a major difference between you and others as well.
Not everyone can train to failure. In fact , most people aren’t really training to failure. Also, Training to failure is absolutely not necessary. Lots of research now says that training just shy of failure or even something like 3-4 RIR might be the same as training to failure, and safer. Jay I see you all the time referring to this Steele paper and research from the 50s. The science and research is always evolving everyday, and you need to as well. You’re stuck in the past my friend, and you’re extremely biased to Baye, McGuff and ur favorite “mentors”.
It seems like alot of people overthink hit training pick your compound exercises do a warm up set if you want ( I do ) then just do it till you can't move the weight no matter how hard you try it's pretty simple and for me it is working great !
I also like to do a warm up set with 50% of what my working load will be and i only do it for about 3 reps which take 30 seconds. That way im feeling the load, getting prepared for heavier load and not tiring the muscle out. I like it much better than just going with the heavy set right off the bat.
@@summondominion I agree I'm older now and my warm up is very similar, I find it loosens me up as well prepares me for a brutal workout lol , happy holidays to you 😄
They just said range of motion doesn’t matter and then you go “see you don’t need full range of motion, stick to short range of motion.” Not what they said. ROM doesn’t matter
But isn't it good to be atleast somewhat active everyday. I understand this is about muscle building, but on those off days you should still get in some kind of activity to stimulate your body.
Amazing video. Hopefully Greg is open minded to the facts and ready to admit he was wrong. Clearly the studies show there's a safer and more effective way of training that can lead to a lifetime of muscle growth and without an injury in the process.
Eveeything works. As someone who enjoys to spend time in the gym almost 5 days a week, High intenstity training with a moderate frequency like hitting a muscle twice a week is pretty darn good
I'm following Mike Mentzer's Ideal System and find that the upper body days are perfect for me HOWEVER the 1st superset on leg day fries my nervous system for at least 3-4 days rendering me lifeless for days afterward. I think I need to remove the leg extensions from that first superset and just do the squats. I worry that only doing 3 exercises (and therefore sets) won't be enough to optimize muscle growth. Does anyone have any experience with modifying their MM program?
@8:16 no not obviously. A professional bodybuilder is simply one who decides to compete in bodybuilding. There are MANY avid NATURAL lifters who COULD compete in bodybuilding but don't. If I'm 5'11" 220lbs and 8% but DONT bodybuild am I simply conveniently excluded as "body builder/elite"?
If I train chest, I do (forgetting warm ups) 3 sets of bench, 3 sets dumbell bench, 3 sets of flyes, 3 sets incline bench, In a single set regime, would I do one set of EACH to failure, or choose only one chest exercise - say flat bench and do only one set of that ONLY to failure?
What if I'm not training for hypertrophy? This is all evidence of hypertrophy but what about training for strength for athletic competition like mma or football or something? What if an athlete doesn't want to gain size, but wants to increase strength?
Hey Jay, great stuff. So do you think Ryan Huminston content is more on the safe side of fitness for joints and ligament longevity while having hypertrophy?
Well it's a one-man anecdote but my upper body muscles look almost identical now doing a push-up based program vs a powerlifting program years ago. 🤷♂️
although correct, to gain sufficient muscle in just ONE set, you must go to an EXTREME point of failure, a point where the average individual has never experienced in their life. this is why 2-3 sets is encouraged, as it would be easier to reach around 0-3 RIR while simultaneously activating muscle fibers for adequate growth. However, if someone is running PPL, their sets for each muscle group PER WEEK should be under around 8-15, otherwise it could be considered overtraining, it does differ from person to person though.
What about doing one or two warm up sets, then doing a set to failure? Also, can you do single set to failure as a push on Mon, pull on Tues, and legs on Wed, rest on Thurs, then start again, push on Fri, etc. Or Full body 3 times a week? Or do you need more recovery time?
You can try but in my opinion 3 days of rest is way too short for any muscle group, even the small ones, with HIT. I trried worrking out on Monday, Tuesday, Thursday and Friday, each muscle group only once and after 5 or 6 weeks I was extremely fatigued, unlike with the same trraining on high volume. You should also think about changing your exerrcises from push//pull to chest/biceps and back/triceps on the same day as after a set lat pulldown followed by a set of chest supported row, for example, both to failure, your biceps will already be pretty weak. I now work out on Monday, Wednesday and Friday, no fatigue anymore, no soreness, progressive overload every week and the gains are really good. But eyeryone´s different, you will have to do some trial and error. And of course you do warmup sets, I do one for each exercise with about 50% of the working weight for 3-5 slow rreps and I´m fine with it.
All due respect Greg doucette has competed in 42 natural bodybuilding competitions before he started to take abit of naughty sauce and is also an accomplished power lifter Greg doucette is my go to for information he’s been there done that,I’m not discouraging or saying what you said was wrong but bodybuilding is all down to trial and error you work with what’s best for you as you can stick to it in the long run
Good job Jay, can only imagine how Gregory is going to try to talk himself through these fact, if he does, it could only be lies. Now the fact of the matter is every one of us should give this a go and if muscular gains are achieved, obviously implement it into are training plan's 💪
good work ....... excellent information >>> that well said .... a K.O. ...........this solved a lot of things ....... and haw can you reach muscle failure then negative then drop reps in a set and you expect to do anther set ?... and i got a question >>> did they try HIT before or not ? by the way >>> here is my workout routine .... three tmes a week ....
Many of us, most of us, have been led to believe that volume builds muscle. It has taken me a long time to come around to the science. Intensity is what builds muscle. Volume is simply a lengthy and inefficient way to get to the required intensity. But you can get the same intensity, if not greater intensity, with just one set. This information explodes the misinformation and complete BS that dominates the internet regarding strength and hypertrophy training. It simplifies the entire process, which will upset many people who need to keep us confused.
This seems to focus on weightlifting is your goal….but many weight lift as a means to train for a sport. I don’t know any sport that performs one set to failure or overload of a muscle. How many sets of leg drives are football linemen performing? How many sets of jumping is a basketball player performing? How many sprints and jogs and kicks is a soccer player performing? How many leg kicks and arm swings are swimmers performing? Also like to see what you think of knees over toes program since he promotes higher range of motion
Thar was enlightening 👍😎...in order to loose abdominal fat and better insulin resistance I'm on low carb + HIT training.,How often can I train the abdominal muscles? I used to do reverse crunches on a mat and planks. I exchanged those for machine crunches. Is it ok to train them multiple times in a week? You know, washboard abs 😎
Question about selection of weight: Is there a difference if I overhead press to failure with 10kg, for example, over 90 seconds, or if I press 20kg and reach "failure" or the inability to perform another positive, in 10 seconds of effort?
No, there is no difference in my opinion, but with a heavier load, it is easier to hit a technical sticking point rather than failure. In that case, I'd use a drop set. He did recommend it in previous videos.💪
Doug Mcguff covers this in his book. I seem to remember 42s being the minimum . Somewhere between 8-15 reps seems to work best for me, each rep lifting for 5s and lowering for 5s
10 second of effort is a demonstration of strength, but unlikely to stimulate muscular growth and strength. I’m not sure what the minimum time is. Probably different for different muscle types, but my guess; 45 seconds is minimum 🤔🤔🤔
@@martonbalogh3760 You're assuming that if I improve my technique I will be able to perform these reps with very heavy load, but I believe that isn't true.
Why can’t all you fitness guys get on ? If your going from say one town to another there’s loads of ways to get there . Some ways are quicker some are slower but invariably you get to your destination . You all look like you’ve arrived to me 🤷♂️👏
I heard lots of stuff on the internet, and i tried them as well to see how far its true.. Well, when Jay is saying to do so little and you will get the same or better results. I think this should be the first thing people should try. What is the problem in it. At the end of the day, it is safe and risk-free.
As a trainer for 28 years. This info is correct, BUT the more muscle you gain, the more work that you need. Cycling volume and intensity is extremely important. Everything works, but nothing works forever, including one set to failure. Period.
Why doesn’t one set to failure work forever? Would exercising one week and working a specific lift at 8 reps to failure and then the next week 9 to failure be progressive overload aka increasing intensity/volume? I wouldn’t say I disagree with anything you said but I would look at increasing volume as increasing the reps in my single set, and intensity to just mean higher weight corresponding with lower reps in the single set. Therefore you could theoretically increase either of those markers to your genetic potential.
U have an amazing body most men wish they had. You aren't huge compared to bodybuilders but to ur average dude, ur big and built. If HIT works for you I'm down. Can we see it actual full HIT workout? How many times a week u do it? And is fully body HIT ok 2x a week
HIT people need to ignore the others and stop being lazy, and DO THE RESEARCH 😤🤬😤🤬 There are so many research projects that need done, but HIT’rs are freaking lazy about doing the work😩
Jay, of course working out once or twice a week is beneficial if you are a beginner or have very little time to work out. It's better than doing nothing at all. However, as you begin to advance on your health journey, you'll need to workout a set of muscles twice a week. Another set twice a week. This means at least 4 to 6 days a week with more volume. Plus, you will want to do exercises at different angles to work each muscle. One or two exercises won't cut it. I used to do 5 sets of 5 on the bench press during highschool with heavy weight. It got me a massive chest. To build bigger muscles, you will need to go heavy with the resistance. To tone down, lighter weight with high reps. You say Greg Douchette is wrong but what you left out was nutrition. He talks about that all the time. You can't outwork a bad diet. Good nutrition and exercise go hand and hand. All you spoke about was evidence based workouts. Those are done to produce research. What you forget to tell people is variables in research can be manipulated to get a different result each time. I ought to know since I was a guinea pig at a research school for 12 years. I learned how to manipulate the variables to get the end result instead of the researchers getting what they wanted. ;). Easy peasy. Remember, you talked about "recommendations" from the studies you used. Those are still opinions. There is nothing wrong with doing volume sets to failure. The only way a person will injure a muscle is through improper form. As for doing slow reps with resistance. The best example is Les Mills BodyPump. It's a good program to tone the muscles down with light weight. You still need to do CICO with a deficit in order to lose weight. Just because there are other trainers in the industry that don't believe the way you do doesn't mean they are wrong either. Everyone has their own opinion. You just have to find out what works for you and stick to it.
@@marcusgray7258thr only way a person gets injured is through improper form? That is ridiculous. Overuse injuries don't exist? That statement alone makes everything you said questionable.
@@jasonk876 That's what I expected to hear from someone who replies on research. I went to a K-12 research school. I was subjected to research every single year as it was the agreement to go to that school. I learned how to change the experiment results that were conducted by college students. As a variable, I dictated the end result, not the person giving the experiment. Research can be flawed so I know something about that. ;) You are free to question my comment; however, improper form can screw your body up. Another thing I have experienced when I used to work at a Gold's gym. If you don't do the bench press properly, you could end up like I did. My back was out of alignment. I had to go to a chiropractor to get it adjusted. Thankfully, I was still in high school and recovered quickly. Not so much the case today because as you age, you take longer to recover. There are muscles we overuse daily but never get injured. If there were truly the case, we would see more people getting injured from having to walk every day. A farmer will overuse his arms having to throw bells of hay or work around the farm daily. I don't know of any farmers who are getting hurt by overuse. In fact I have worked on a farm myself. Then there is experience which research can't compete against. At the end of the day, you have your opinion and I have mine. Mine's more based on experience. There is always a risk in anything you do in life. Proper form is key in the gym
@@marcusgray7258 of course poor form can cause an injury. I'm not disputing that. You say that farmers "over use" their body but don't get injured. You are wrong. If they don't get hurt then they are simply "using" their body. You can use something a lot without "overusing" it. In this case, by definition, overuse means that the use causes problems. You cant acknowledge that doing an activity to much can cause tendon problems? You don't believe that curling constantly will make your bicep tendon hurt and eventually cause injury? Of course you know that it will. You even contradicted yourself, in your last paragraph. Now, you acknowledge that there is risk in everything that you do, which is true. It's true of exercising and there are many ways to get injured, which was my original point.
Is it me or is mainstream fitness starting to advocate for lower volume, higher intensity more and more? Jeff Nippard uploaded his "minimalistic training" video as if it was innovative but seemed reluctant in acknowledging HIT theory I love his channel but thought it was kinda kinda weird how he never called it for what it is, High Intensity
they literally ALL are, but nobody admits it, except for some german BB´s. Like Tim Budesheim or Fabian Mayr both train RLY intense with very low volume compared to the other guys here on YT. there´s a vid of Budesheim and Derek Lunsford training and even Lunsford says he does ONE real top set, everything else is like a warmup/dropset.
@@MartinBahls Thanks for that info, didn't know them. Wish those names popped up more, but I can take a guess on why they don't Whole industry, particularly certifications, is built on junk volume and Pumping Iron mythology
Okay so the Greg and Jeff are wrong based on a study that eliminated real lifters? So you're method works up until I'm strong. Then I need to switch to Greg and Jeff's method to get stronger. Based on that first citation anyway...
Si, in a few words, if you are happy being average, follow Vince’s work out system based on 1930’s research, but, if you want to be your best, train harder than last time.
Untrained individuals has to many unknowns: genetically differences, technique, diet, health issues etc Basically, they don't know their bodies and how it works. It will impact the data.
@@dannywizz untrained individuals don’t train, so they can do the bare minimum and get a quality stimulus. Classic case of slow motion is better than no motion
Sooo. What does your sessions look like? You're really telling me you go in, do one set of 3 reps of bench press, with a 3 inch ROM, and you're done for the week, and are able to build muscle like that? Because that is seriously hard to believe, just because some paper says it's true. Idk any successful bodybuilder that trains like that. I just don't even believe you practice what you're preaching here. I'd be willing to bet you do multiple sets with higher reps (to keep the muscle under tension for a longer period of time), with full ROM. I'd bet money that's how you lift. Because you just aren't going to get that physique doing what you're saying in this video.
It is very difficult for most people to distance their emotions from training prescriptions. People WANT to believe a certain way works, and look for the evidence to prove it. HIT’rs do this too, but all the evidence suggests; there is very little difference in results no matter what training program is used. Jay’s system is safer than most other methods. Even if it is THE SAME EFFECTIVENESS as volume, it’s still much safer. Exercise however you want, just PLEASE exercise, and sit on the floor more frequently.
Tbh every other fitness influencer is on the stuff. Who cares, unless they are giving out the wrong expectations. In this case, Jay totally caters to a different audience, even people who do not aspire to look like a jacked freak. Its people like mike o tren, simeon panda who make it look as if you can look like them naturally
He mentioned he's on TRT. Which isn't exactly the juice like a body builder would be, AFAIK. But with proper diet and environment control TRT isn't necessary to reach 10k+ levels of T naturally. So I don't personally care if he's on TRT.
Yeah, you can pick any weight and train to failure and progress. It's not the only way to train though. If you pick larger weight than 65% from 1RM, you no longer need to train to failure.
