You’re definitely not going to be gaining much after 10 years of lifting but you can still make progress. It just might take you a year or more to notice after that point.
Seasoned bodybuilder. Started HIT a month ago on a split routine. I sure hope strength results in size because my strength is exploding like never before
Jay thanks I have been training for years. Even though I am a senior citizen, i find your video here perfect. I do this split routine intensely with very slow reps 6-1-6 cadence. It really works! I do exactly as you said on the split with 2 days rest in between. Last workout leg press, leg curl. Leg ext, calf raise. 8 to 12 reps or whatever I can get until I literally cant move weight. Then 5 second or so pause and get maybe 3 to 4 more reps on each to failure. Takes 20 minutes for all exercises. Quads hurt for 3 days afterwards truly! Slow slow reps really work deeply and so much safer than when I use to get injuries years ago training like an idiot which most people do in my gym!! Thanks
An my upper body day is something like peck deck 50% load warm up for 3 slow reps, then working sets again very slow cadence 6-1-6 seconds to absolute total failure 6- 10 reps for each of these sets: peck deck fly, hammer strength chest press, lateral raise machine, close grip cable pull down dominated grip, seated compound row machine, regular Olympic bar deadlift. Again its 18 to 20 minutes for these single sets which is almost all time muscle under tension!
My inroad is pretty severe and at my age recovery takes a while. I have move to three way split. Push day, rest day, pull day, rest day, leg day, rest, repeat. This allows me to achieve max intensity, workouts are super brief ( like 3 exercises) and recover well. Sometimes I skip the recovery day if I feel ready
Hi...what do you think about this split push-pull-legs (all exercise composite 2 warm up set+1 failure set): A) Incline bench press with dumbbells Chest press machine Fly chest machine Lateral raises Posterior raises Pushdown claves French press B) Bent over row with dumbbells Lat pulldown Single arm pulley Upright rows Dumbbells curl Machine curl C) Femorals standing machine Leg press Leg extension Femorals machine Standing calf Abs All exercise 1 set to failure,3 workout in a week..thanks very much :)
I finally nailed a proper upper/lower hit workout after 3 weeks of trying to untrain my mind from classic training 2 days later I thought I was coming down with a cold but It was just my central nervous system being absolutely fucked over 💪💪🏴🏴
I just did my first full body workout and I’m absolutely exhausted, I feel great knowing it’s over and that I don’t have to do it again for many days, but I’m dead 😵
Yeah you can't do the same body part 3 times per week if you're training intensely. You might THINK you're working hard, but you're absolutely not if you are able to recover enough to do it 3 times per week.
@@Youngster543210 You never know maybe his genetics are great or maybe he’s seeing good progress doing it 3x per week. If he likes it for him then it’s ok. 2-3 times a week won’t make much of a difference, intensity and optimal rest does lol
Saturday A - Squats / heel raises B - leg ext / ham curl Tuesday A - Chin up / Dip B - seated Row / chest press Thanks Jay for opening my eye’s everyone thinks I’m mad when I suggest 1 set protocol. but that’s their baggage m8.
Great advice . I recommend my clients do heavy upper / light lower on Monday : Thursday , light upper Heavy lower . Heavy rep range 5-10 , light 10-15 . Works well
Excellent tutorial on intensity, frequency and recovery aspects of productive exercise. I found even a full upper day can be too much. I have further split the upper into 2 separate days A and B. A for chest/shoulders/triceps and B for back/biceps/forearms. Also, C for quads/glutes/calves. Three days of rest between all workouts.
So you’ll do A workout take 3 full days rest do B workout take 3 full days rest do C workout take 3 full days rest? That’s 12 days between A,B,C workouts right and you’re able to make size and strength gains?
This is what i am doing after watching many videos for years. week 1(hit workout)- one set of exercise per muscle group. try to lift something you can do really slow movement of 5 reps at least. no more than 8 reps. week 2 (heavy lift) - one set of exercise per muscle group. but heavy. no more than 5 reps. minimum 3 reps. week 3(pumping)- one set of exercise per muscle group. 12 reps minimum with fast tempo. no more than 16 reps. workout 2 times a week. split into upper and lower body. and rest for all the other days in the week. I bet you that you will get results. I just shared for what people may charge for hundreds of pounds...
@TM-721 As you can see, my reply was 10 months old. With time, I have learned and experienced lots of things. So I have adapted my work routine. It's different now. 2 times a week exercise. one day upper body one day lower body all slow movements. All machine movements. when I cross 4 reps. I increased the weight. There are no supplements at all. Not even creatine. Let your body work and adapt. Spend money on lots of fruits, vegetables, and high quality of fish and chicken.
I do this routine at home with Olympic adjustable dumbbells. 1 set to failure. Time under load 60-120 seconds. Increase weight when I get 15-20 reps Workout A Bench Row Sumo Squat Weighted Wall Sit Calf Raise Biceps Curl Wrist extension/Curl Workout B Shoulder Press Chin Up Dips SL Deadlift Decline sit up Shrug
Try 8 to start. 4 sets on a movement one day and 4 on a different movement another day. See how well you’re progressing. If you’re not progressing and you feel fresh add 1 isolation movement to one of the days. Try that and gauge from there, rinse and repeat. Chances are you won’t really need more than about 12 sets but you definitely shouldn’t need more than 20. Only one to know except trying it out.
People got it all wrong they start out doing the specialized training... initially it takes full body training three times a week for the fastest results... after a year or more when the results slows down then you look at the other options!
I have just started to split I was only doing 1 set bench 1 set overhead press 1 set pull-down 1 set leg press And I was that wiped out from them 4 sets A could barely drive home So now starting last week 1 set bench 1 flys 1 set overhead press 1 set Tricep push downs 3 days later 1 set pull-down 1 set Curls 1 set leg press 1 set leg curls
Just went through my first one set per exercise workout, did back, posterior delt and biceps. I would say I know what I am doing to hit the muscles right (after 7 years of hitting the gym), but the only thing that craps like crazy rn (this is an hour after my workout) is my biceps. No back pump, back did hurt like stupid though, posterior delt burned as well. 4 seconds in the concentric and 4 second in the eccentric. The workout overall was no fun but a lot of pain 😂
If i do an upper lower HIT workout. Can i do monday upper tuesday lower thursday upper friday lower then repeat the process again the following monday?
Hi Jay, the guys @ Mind Pump recommended your HIT workouts. Any suggestions....I'm a 47yr. old female @ 28% body fat per my Withings scale. My goal is 19% body fat. I've been lifting weights about five days/week. Three days are full body. No cardio. Watching MindPump, they recommend more frequency/week will increase muscle growth. Sounds like you disagree. I just want to achieve my fitness goal., Just looking for advice. I consume about 1350 calories/day........Thank you, have been finding your videos very interesting.
So for pull-ups doing HIT I'm able to get 1-2 reps to failure (195lb) .. then I do a finisher rep right after I fall off the bar. Is this enough fatigue? I seem pumped as fuck added in a row set to failure after just in case..
@@adam-lt8iy if his TUT was long enough on his initial set and he just does a finisher set to really push failure I don’t see a problem. That said, why leave 1-2 reps in the tank? Just kill it to the point where you physically cannot do a finisher rep. My .02.
People got it all wrong they think that you need to do Advanced Training to be advanced.... no... once you become Advanced then you start your Advanced Training... every gym that I go into everybody is an idiot!
Still doing fullbody 2x a week, still gaining after 10 years of lifting.
Are you literally still gaining weight and inches after 10 years of training?
@@edwhite2255 maybe he means longer sets or something? Not sure
You’re definitely not going to be gaining much after 10 years of lifting but you can still make progress. It just might take you a year or more to notice after that point.
@@Soccasteve True, it is not much...
@@69camaro19 but it adds up! Still pushing after 14 years of lifting
Seasoned bodybuilder. Started HIT a month ago on a split routine. I sure hope strength results in size because my strength is exploding like never before
Hey, how was your experience with HIT? Would you be cool with taking the time to outline the process and the results you saw?
Jay thanks I have been training for years. Even though I am a senior citizen, i find your video here perfect. I do this split routine intensely with very slow reps 6-1-6 cadence. It really works!
I do exactly as you said on the split with 2 days rest in between. Last workout leg press, leg curl. Leg ext, calf raise. 8 to 12 reps or whatever I can get until I literally cant move weight. Then 5 second or so pause and get maybe 3 to 4 more reps on each to failure.
Takes 20 minutes for all exercises. Quads hurt for 3 days afterwards truly!
Slow slow reps really work deeply and so much safer than when I use to get injuries years ago training like an idiot which most people do in my gym!! Thanks
An my upper body day is something like peck deck 50% load warm up for 3 slow reps, then working sets again very slow cadence 6-1-6 seconds to absolute total failure 6- 10 reps for each of these sets: peck deck fly, hammer strength chest press, lateral raise machine, close grip cable pull down dominated grip, seated compound row machine, regular Olympic bar deadlift. Again its 18 to 20 minutes for these single sets which is almost all time muscle under tension!
My inroad is pretty severe and at my age recovery takes a while. I have move to three way split. Push day, rest day, pull day, rest day, leg day, rest, repeat. This allows me to achieve max intensity, workouts are super brief ( like 3 exercises) and recover well. Sometimes I skip the recovery day if I feel ready
Hi...what do you think about this split push-pull-legs (all exercise composite 2 warm up set+1 failure set):
A)
Incline bench press with dumbbells
Chest press machine
Fly chest machine
Lateral raises
Posterior raises
Pushdown claves
French press
B)
Bent over row with dumbbells
Lat pulldown
Single arm pulley
Upright rows
Dumbbells curl
Machine curl
C)
Femorals standing machine
Leg press
Leg extension
Femorals machine
Standing calf
Abs
All exercise 1 set to failure,3 workout in a week..thanks very much :)
I would always take two days in between workouts
Best for me: upper body hit. 10 days (!) rest; lower body hit. 10 days rest. Repeat. Recovery for me is absolute key.
I finally nailed a proper upper/lower hit workout after 3 weeks of trying to untrain my mind from classic training 2 days later I thought I was coming down with a cold but It was just my central nervous system being absolutely fucked over 💪💪🏴🏴
My favorite is upper on Monday and Lower on Friday
I just did my first full body workout and I’m absolutely exhausted, I feel great knowing it’s over and that I don’t have to do it again for many days, but I’m dead 😵
Personally I like full body 3x a week. 1 set per movement. 9 sets total in 1 workout. I just try to get stronger in a specific rep range over time.
You obviously aren't working intensely enough!
@@scott1684 bullshit
Yeah you can't do the same body part 3 times per week if you're training intensely. You might THINK you're working hard, but you're absolutely not if you are able to recover enough to do it 3 times per week.
@@Youngster543210 You never know maybe his genetics are great or maybe he’s seeing good progress doing it 3x per week. If he likes it for him then it’s ok. 2-3 times a week won’t make much of a difference, intensity and optimal rest does lol
@@petercalicchio4973 bullshit workouts bro!
I'm giving this a try. Doing pullups, rows, bench, shoulder press, squat, setup/crunch. Every 3rd day
Great , just do one set , lower the weight slow , don't lockout [rest] at top of movement [ squat bench ] etc
Saturday
A - Squats / heel raises
B - leg ext / ham curl
Tuesday
A - Chin up / Dip
B - seated Row / chest press
Thanks Jay for opening my eye’s everyone thinks I’m mad when I suggest 1 set protocol. but that’s their baggage m8.
Biceps ?
@@sman53he's doing seated row and chin ups. That's his biceps working hard.
You should put a link to that study. It’s a good one
I have been doing Upper -> Legs -> upper -> legs -> rest .... now with HIT I will be trying fullbody ->off ->off-> fullbody.. we'll see how that goes
Great advice . I recommend my clients do heavy upper / light lower on Monday : Thursday , light upper Heavy lower . Heavy rep range 5-10 , light 10-15 . Works well
Excellent tutorial on intensity, frequency and recovery aspects of productive exercise. I found even a full upper day can be too much. I have further split the upper into 2 separate days A and B. A for chest/shoulders/triceps and B for back/biceps/forearms. Also, C for quads/glutes/calves. Three days of rest between all workouts.
So you’ll do A workout take 3 full days rest do B workout take 3 full days rest do C workout take 3 full days rest? That’s 12 days between A,B,C workouts right and you’re able to make size and strength gains?
Amazing how much words, explanation and effort into your website just to sell your program.
What about this split?
Mon-Zercher Sq + Bench
Tues-Barbell Rows + Overhead Pr
Wed-Off
Thurs-Zercher Sq + Bench
Fri-Barbell Rows + Oberhead Pr
Sat-Off
Sun-Off
Add some Yoke and Farmers...fantastic exercises
You have 2 pushing movements in a row. Not good
This is what i am doing after watching many videos for years.
week 1(hit workout)- one set of exercise per muscle group. try to lift something you can do really slow movement of 5 reps at least. no more than 8 reps.
week 2 (heavy lift) - one set of exercise per muscle group. but heavy. no more than 5 reps. minimum 3 reps.
week 3(pumping)- one set of exercise per muscle group. 12 reps minimum with fast tempo. no more than 16 reps.
workout 2 times a week. split into upper and lower body.
and rest for all the other days in the week.
I bet you that you will get results. I just shared for what people may charge for hundreds of pounds...
do you train alone and if so, machines or also free weights like regular bench, pull-ups etc?
@TM-721 As you can see, my reply was 10 months old. With time, I have learned and experienced lots of things.
So I have adapted my work routine. It's different now.
2 times a week exercise.
one day upper body
one day lower body
all slow movements.
All machine movements.
when I cross 4 reps. I increased the weight.
There are no supplements at all. Not even creatine. Let your body work and adapt.
Spend money on lots of fruits, vegetables, and high quality of fish and chicken.
You eat , sleep , drink for the whole body same with exercise .
I do this routine at home with Olympic adjustable dumbbells. 1 set to failure. Time under load 60-120 seconds. Increase weight when I get 15-20 reps
Workout A
Bench
Row
Sumo Squat
Weighted Wall Sit
Calf Raise
Biceps Curl
Wrist extension/Curl
Workout B
Shoulder Press
Chin Up
Dips
SL Deadlift
Decline sit up
Shrug
So how many total sets per week per body part are you supposed to do?
Try 8 to start. 4 sets on a movement one day and 4 on a different movement another day. See how well you’re progressing. If you’re not progressing and you feel fresh add 1 isolation movement to one of the days. Try that and gauge from there, rinse and repeat. Chances are you won’t really need more than about 12 sets but you definitely shouldn’t need more than 20. Only one to know except trying it out.
Are you people not listening , it’s one set to failure per body part , simple , any extra sets offer no Benefit
Somewhat new to this program, so I may have missed how much warmup is required before working set.
Full Body 2X a week works well
I tend to recover rather quickly can u do upper lower rest x2 ?
People got it all wrong they start out doing the specialized training... initially it takes full body training three times a week for the fastest results... after a year or more when the results slows down then you look at the other options!
If someone is trying to be a great boxer , how many session per week is good for recovery point of view
Full Body Routines I just Love It....
Solid advice.
Only by HIIT training 2 days Off ....or by normal full Body workout too?
Hey Jay, did you ever worked in California, in San Diego county, on clairmont mesa blv?
Why always two days rest? Full Body Training MO WE FR is ok or? Only 1 day rest between
Is jay talking about "newbies"to H.I.T or new to lifting weights?
I have just started to split
I was only doing
1 set bench
1 set overhead press
1 set pull-down
1 set leg press
And I was that wiped out from them 4 sets
A could barely drive home
So now starting last week
1 set bench
1 flys
1 set overhead press
1 set Tricep push downs
3 days later
1 set pull-down
1 set Curls
1 set leg press
1 set leg curls
I do full.body 2-3 times a week my legs I do squat for strength and then a leg press 1 set to failure.
My legs have grown massively
When you do lower body how many exersizes Jay
You'd be better taking long jack or fadogia agrestis to boost Testosterone. D aspartic acid is no good bro?
Do you think this style of training is safer for low back pain?
Yes! I've been doing this and my lower back pain disappeared!
I always thought it was 48 hours recovery and then another 24 for the growth process ?
Just went through my first one set per exercise workout, did back, posterior delt and biceps. I would say I know what I am doing to hit the muscles right (after 7 years of hitting the gym), but the only thing that craps like crazy rn (this is an hour after my workout) is my biceps. No back pump, back did hurt like stupid though, posterior delt burned as well. 4 seconds in the concentric and 4 second in the eccentric. The workout overall was no fun but a lot of pain 😂
As a beginner, how many full body sessions is recommended per week?
Whenever you workout take the next 2 days off and repeat, around 3 a week
At least 9.
-Bro
3 because you Will Learn the movements faster Then go to 2 fullbody days
Every 48-72hours
If i do an upper lower HIT workout. Can i do monday upper tuesday lower thursday upper friday lower then repeat the process again the following monday?
No, that's against HIT rules and will damn you to HIT Hell. What I actually mean is yes, you can try anything you want and see how it goes.
I'm working on my fitness goals. Any chance you can tell me your height and weight? Thanks!
Hes 5'11, 212 pounds (according to himself)
Can anyone share what exercises they do for lower when you split
Leg extension
Leg press
Leg curl
Calf raises
3:07 I count 11 exercises in that full body workout - I truly don't understand how you can market this as "done in 20 minutes"
No rest between sets
The concept of HIT is to go to failure on one set.
60-90 seconds constantly under tension till failure, no or very brief rest between sets. It's no joke, but it avoids central nervous system overload.
Hi Jay, the guys @ Mind Pump recommended your HIT workouts. Any suggestions....I'm a 47yr. old female @ 28% body fat per my Withings scale. My goal is 19% body fat. I've been lifting weights about five days/week. Three days are full body. No cardio. Watching MindPump, they recommend more frequency/week will increase muscle growth. Sounds like you disagree. I just want to achieve my fitness goal., Just looking for advice. I consume about 1350 calories/day........Thank you, have been finding your videos very interesting.
Here’s a suggestion buy his program.
Advice for someone who wants to become a personal trainer
Just work on your body and get into a gym to get experience. Say you trained others privately before will help.
Upper
Lower
Off next 3 days
Fullbody
Off next 2 days
Repeat.
The frequency is still there.
What about guys work a physical Job
I've gained mass no doubt except some fat as well. Im definitely adding cardio to this.
That's the problem with a lot of off days
You prob eat too much
So for pull-ups doing HIT I'm able to get 1-2 reps to failure (195lb) .. then I do a finisher rep right after I fall off the bar. Is this enough fatigue? I seem pumped as fuck added in a row set to failure after just in case..
The TUT is too low (should be 60-90 seconds). Do a pulldown set after your pull ups where you go for 10-12 reps (slow reps with perfect form)
@@adam-lt8iy if his TUT was long enough on his initial set and he just does a finisher set to really push failure I don’t see a problem. That said, why leave 1-2 reps in the tank? Just kill it to the point where you physically cannot do a finisher rep. My .02.
I’d switch over to Lat Pulldowns until I can do 8-12 reps with my own bodyweight then move on to pull ups if I was you
Thanks fam.
Not enough fatigue. Either work on Lat Pulldowns or, after your second pull-up, do eccentrics until failure.
He forgot Sunday ;-) @4:33
Repeat the cycle or take it off. 1 extra day of rest is good
People got it all wrong they think that you need to do Advanced Training to be advanced.... no... once you become Advanced then you start your Advanced Training... every gym that I go into everybody is an idiot!
If you answer all the 7 billion questions individually for 1 dollar each.... 🤑🤑🤑
Fizzeecals? Is that like testeecals? 😄😄😄