Ha... this is gold and nobody knows it. After beating my head against the wall doing every bro split imaginable for 30+ years with zero growth the last 10 years I believed that's it... I'm at my genetic potential. Now at 56, with different goals, wanting to just "maintain" what I had, I decided to go to old school full body 3x per week to "stay fit" with a single working set. I'm looking in the mirror about a month later and I was shocked at what I saw. I'm bigger now than I have ever been after changing 6 months ago. Arms are 1/2" up from their biggest (in my "prime) 3-4 warmup/ buildup sets and one slow deliberate set. (but not to failure...leaving one maybe two in the tank) and that's it. I feel like I wasted all my good years with all the nonsense multi set multi exercise per muscle routines the enhanced guys were using... So stupid. This dude knows what he's talking about. Give it a shot... what do you have to lose?
I'm glad for your results but you're doing five sets and not going to failure that's not what this guy's talking about at all. nor does he recommend working out three times a week more like twice or even once a week
@@Adrian-yi8fl My point was that most people say lower volume is not effective... but my change to lower volume, worked wonders... I'm also not going to failure at heavy lower rep sets at 56. I didn't try to say I was doing what he was advocating, but rather stating that volume is not required for growth and, for me, high volume is counterproductive.
What truly struck me about this video discussion is the speed pursuit of every American, in every facet of their life (driving, cooking, eating, speed reading, fast to sleep, fast to wake up, etc), yet they hang out at the gym looking at Instagram and Tinder on their phones between sets for two hours six days a week. Jay is right.
Aaghh the phones… they drive me nuts! I only have earbuds and my phone stays in my locker. But every damn machine or bench gets hogged by someone ,staring at his/her screen for way too long between (half assed) sets. I’ve juggled with the thought of buying a signal jammer, so none of these self involved di…euh..people.. (gotta play nice or youtube slaps me on the wrist..) can go online ,and maybe not waste other people’s time for a change.
Steroids destroy your organs... sure he was a beast but at serious cost he died at 49. Jay is simply giving an amazing approach to nattys who don't want injury or steroids and more free time.
@@Soul-light369 apparently he had some health issues and also was a drinker and drug user and smoker. Apparently he got sick for a while and put on quite a bit of fat then started using some kind of fat burner and had a heart attack. You can see hes fat in his last training video. You can also hear him talking about taking fat burners in the out takes of the same video
I'm all about this lately dorian yates style training I do a little more volume but I want to be under tension the entire time and be out of the gym in 45 min
Jay you're a genius .... I just did my legs ....4 exercises 1 set to failure about a minute long each ...i could just about walk home ....this is the way forward
Switched to one set to failure and my lean body mass and overall strength increased . Haven't had those type of results in two years . I've been training overall for five years .
This is really interesting and I believe it fits in really with how mechanical tension works. The more time spent at failure the more high motor units are recruited and this is the greatest signal for hypertrophy. Have you thought about incorporating dropsets? As failure at a given weight is somewhat arbitrary. Perhaps doing a couple of drops at the end of the set to really take the muscle for all it's worth and ensure all high motor units are fully recruited might provide an even better stimulus for growth. Great video.
It’s is proven that additional drop sets do nothing. All it does is stress the body and nervous system, then it takes longer for recovery! Watch Dorian train Mike Thurston Video you’ll see! 🤔 A few warm up sets, then a set to failure with a few negative reps.
I've been lifting since I first started bjj 24 years ago. Of course, lifting was never my main focus but I was quite consistent with it. I made some gains the very first years and then stopped. I thought I wasn't training enough, so I added more volume without any results to show for. I was constantly stressed if I missed a workout and at one point, I had to decide if it was worth all the effort or not. I tried all training methods: kb, crossfit, calisthenics, etc...I mean, I seriously gave it a try cause I was trying to find something that would bring me the benefits of weight training without investing that much time. I would either get injured (CrossFit) or no results (KB, calisthenics). I started HIT 6 months ago, training twice a week and I can say I found what I've been looking for all these years.
Hey brother i've been doing bjj for the past 3 years, i've had the same problem like you overtraining with high volume either in the gym or calisthenics with no progression, could you share your HIT workout? I've been contemplating to try dorian yates 3 days a week HIT workout but i'm curious which one would be better 2 or 3 days a week, i'm doing 3-4 days bjj depending on my free time, but mostly 3 days ( i used to do 5-6 days bjj but not any more due to work etc.)
@@velichkoslavilov2720 Hi! Sure! Although I gotta tell you I'm not an expert on the matter or anything. I basically followed Jay's advise: 5 to 8 basic compound exercises, performed in a 4 2 4 cadence to positive failure, which resulta in a rather short but demanding workout that last an average of 20 minutes. I tried to stablish weight training days, but I realized that it wasn't working for me, so I allow my body 4 to 5 days between workouts, which results in some weeks having one session and others, two. I also try to increase weight by 5% every time I reach around 90 seconds of time under tension in any exercise. My exercise selection is as follows: 1-Leg press 2-Leg curls 3-Lateral pulldown 4-Row machine 5-Chest press 6-Chest flies 7-Dips 8-Ab crunch machine. All performed in machines. Since I started, my bjj trainings are more productive, I feel less tired and more importantly, I'm not in constant pain anymore. As for my gains, I would say that I got stronger and got a little volume (maybe 2 kg) and lost body fat (I can see my abs all the time). I hope it helps you, although I would recommend you read "Body by Science" and Gary Bannister's book too.
@@steelphantom9105 I don't allow the constrictions of the Gregorian calendar to interfere with my recovery so I don't plan my workouts around a 7 days base. To put it simple, some weeks I do two workouts, others just one.
For what it's worth, I now get better pumps and I'm reasonably sore from yesterday's session. I've known about this forever, but I followed all the other sheep. I switched after 45 years in the gym.
Been doing this for a month.. not lifted weights for 20 years but was fit from calatstenics …saw a picture of myself with my shirt off and noticed my body 😂looked old, because of a lack of muscle …I kid you not doing this one set full body workout as an experiment. 3 times a week I kid you not I’m best shape of my life. Everything has come back , I have no soreness. The session doesn’t get boring.. it really is a win win and win again….🙏👊
Blindly fallowed high volume training myself and didn’t get any results if at all. Few weeks into HIT and did ridiculous progress in strength and size.
@@cano5063 I did a lot of the “functional training” stuff and would always get some sort of joint injury and pretty much no benefit from doing “explosive work” and it did NOT help with my boxing. Now I do HIT and not only am I getting stronger with each workout, I definitely feel I’m putting on some lean mass while losing a bit of fat as time goes on, no joint problems from lifting and my cardiovascular endurance got stronger and can last more rounds and be a lot more active in them too. Ik you’re not really supposed to be “excited” going into a HIT workout cause it’s brutal, but I still am always so ready to push myself to the absolute limit every time I go in.
At 61 years old, I can say I've always experienced my best gains with HIT principles. Many times along my training journey (been training since 1978) I would gravitate to a volume routine because the experts put their life on the line saying it's so much more productive. Well it wasn't for me, ever. I always just assumed I was an outlier. You're putting out good information Jay, keep at it👍.
Quality vs quantity of reps. Plus, by doing that you train muscle burn tolerance, which builds muscular endurance. Also, slow controlled reps builds better neuromuscular connection, which means you build more strength per muscle fiber (higher muscular efficiency). Love it.
Noticed you’re in Tampa! Native here. I too started the HIT. Check out Mike Mentzer (RIP). He was one of the biggest proponents of this style. Loved your points about time efficiency!
Actually, it requires more force to life a weight more rapidly. So there can be a benefit. I did the type of slow lifting you describe while on a cut. I lost a significant amount of muscle mass that I didn't lose on another cut while using more rapid concentric movements.
Several studies have shown that one set to failure is far superior to multiset training for muscular hypertrophy and strength. Mike Mentzer and Dorian Yates (whom I've trained with here in England at his gym) are testaments to this.
Love Dorian Yates & Mike Mentzer. I’m being coached at mo by a body builder online who was trained by Mike, Mr America John Heart. I would never go back to high volume half Arsed intensity . If your a natural like I am then 5/6 sets to failure in a work out is all you can handle
@Old Skool Bodybuilding Routines Small & ripped like Clarence Bass, yes I’ll take that. You be deluded & be big thinking you have muscle when it’s all co eyed up with bulky fat 😂🤣
@@eliteman58 yes the one that when he takes his chart off looks like a ripped anatomy chart . Not a deluded guy who thinks he’s big with a t shirt on with lots of bulky fat
(03:12) I've always said that just ONE of my repetitions (not even a set yet) lasts at least ten seconds, whereas I regularly see folk fitting in a whole set into little more than that time
Mike Mentzers HIT WORKS. But I dont believe in slow cadence. I train at a more regular cadence. No swinging. And my progress even at 57 has been something. I've been able to add 11lbs to my deadlift for 10 straight workouts. My barbell curls went from 85lbs for 8 to 100lbs for 8 in 10 workouts. And thats strict form. Not swinging the body. My flat bench flyes have shot up too. Overhead press. EVERYTHING. I train once every 6 to 8 days. I always know when I'm ready. The body feel energised and ready to go. Used to train volume 4 times a week and was plateaued for ages. Now after reading HEAVY DUTY II. I understand I was overtrained.
I've learned so much from Mike mentzer training after years of volume training. 2 sets per body part using a 4/2/4 Cadence works. All movements strictly, to failure and beyond like using negatives, holds at the contracted position.
Honestly one set to failure is the best results for me cos my routine is incredibly complicated. Doesnt kill my recovery and I can progressively overload.
Enjoyed the video, I went from high volume to 1 superset per exercise. 1 set done 15 seconds rest, do again, 15 seconds rest, do again till failure in good form. Next exercise usually 4-5 Upper body. Then rest 7 days for regrowth. I dont lift heavy anymore at age 59. This workout kicks my butt everytime giving body building and cardio at same time. Also I constantly change my exercises for variation and muscle confusion.
There is 1 reason to move the load more quickly. That reason being if you are an athlete, such as a football player or track athlete, you need to train explosive speed. That is why I used to "explode" my bench presses and squats up. Speed kills in most sports. Thus, you should train explosively to move explosively. But now that I am just training for strength and to look healthy, I am looking into adopting this type of high intensity training.
If time under load increases the weight or load also decreases. They have an inverse relationship. More time under load, less load or tension to accommodate the increased time under load. So although one set is sufficient, you’re reason for one set doesn’t really Talley. One set is simply enough and it doesn’t need a special reason. One set when you push yourself hard enough is sufficient to make progress.
The point he made wasn't that there is an overall increase in time under tension by doing one set, but that you remain under tension the entire time, putting all the effort into fatiguing the muscle and pushing that time under tension into one continuous block.
I practice a version that Mike Mentzer did. Go to failure, rest 5 seconds and do 1-2-3 more reps to failure! I believe he called it “ lift pause lift “ or something like that.
I’m doing HIT now and on week two. For years I did a 5 day a week workout 3 sets. Then for a year I increased to 4 sets. I never felt recovered. Now I’m doing an A B type workout 3 days a week. I did all those sets for years to failure. Way too taxing. Difference now is I do the reps a bit slower. I never did them too fast in the past but if I know I have to make that one set really count it’s easier to go even slower.
I couldn’t agree more I’ve done e the 3 set thing does take a long time started 1 set with good form slowly and to failure way better and I seem to recuperate better and studies has shown that’s there’s no big advantage with 3 set lifting especially if it’s not done with good form and good amount of time under tension very good advice thanks
Basic principle is progressing with safe sets, if you can progress with more sets you shouldnt do just one set.. its like Mike mentzer analogy with getting a tan: if you can get a tan with 30 minutes without getting burned why should you do just 10 minutes?
It’s all about doing the bare minimum volume wise, least amount necessary, & go all in with it. If more volume was better then why not train for 20 hours per day? The body responds to a ‘high intensity’ demand. Not tons long drawn out half arsed demand or a muscle shattering 20 hour work out that you can’t recover from
@Old Skool Bodybuilding Routines your taking out of context. Arnie trained twice a day fir 5 hours 6 days a week. Dorian Yates trained. 4 times per week for 45 mins at a time . I rest my case
@Old Skool Bodybuilding Routines for example , I’d id a wok out two days a go, 6 working sets to failure , concentric & negative. I’m really sore still on low volume going all out , I’m constantly beating PB’s. What else should I do, train 30 sets half arsed??
Iv been looking for the best way to lift while saving stress on the CNS but get consistent gains. Just started gym again 3 weeks ago, rn muscle memory is kicking in fast, with such little training. Never been more stoked for a training program, not feeling guilty about taking more rest days. Im doing 1 day on 1 day off so thats 3-4 days a week. I go in and take 10 min rest between sets and do 5-6 sets per workout hitting 1 set per muscle. When my CNS is stronger i want to up the frequency by doing fullbody 3x per week. Rn only hitting each muscle 2x/week. High frequency is what gave me my best gains while natural, compared to using roids in prior years and overtraining. So im excited to do this 1 set training style combine with high frequency in future
Extremely well said, Jay. I've been training for just over 50 years and it has kept me in very good shape. And, it is comforting to me to see well educated Personal Instructors like yourself passing on your scientifically grounded knowledge of the correct path to strength, hypertrophy, and all around physical fitness. Thank You for your professionalism, and Thank You for your sharing. BRAVO!
If we are training in a slow cadence, what happens when we have to one day move fast and explosively? For example, chasing down that buffalo and wrestling it to feed the village. Are our muscles going to be able to cope with explosive movements even if we aren't training in that way?
Yes. Fast Twitch motor units are recruited when you need to perform an activity explosively or with speed. You do NOT need to train “fast” to effectively train these motor units. Also, training fast does NOT improve your ability to recruit these fibers.
I tried high intensity training the reason why most people don't train to failure it hurts and it burns like s*** and you're sore for 2 days that's why I need the recovery time it took me 5 years to figure this out I didn't mean like volume 20 plus sets
Ive been trying to convert to doing this because it just makes more sense to me, but I've struggled because i keep habitually stopping sets before i really fail them. I've only been lifting for a year but I'm still trying to break out of some beginner habits. I'm still going to keep trying though, I've been able to get workouts in faster at least. Even if I cant do one set, i can do multiple sets with minimal rest or just higher reps, it makes me able to feel the muscle damage sooner than if í just sat there recovering.
don't do this. going 1 set to faliure is an expedite route to injury. do it enough times and something will snap. yes perhaps in theory it should work, yet the risk-to-benefit equation says it's not worth it. too much injury risk for the benefit.
Yesterday i dit a more conventional training, because of my ADHD i find it hard te stick to one routine... Today i felt like i could do a training again! This is something i don't experience when i do a HIT training. I feel completely done now. And with every exercise i feel a certain pain and fatigue i don't experience with other training styles. Not even a rest pauze or dropset training. I hate it! I love it! 😁
I have always parked the furthest out every time cause I don't wanna deal with the headache of finding a close spot. I also really enjoy HIT. I always say if someone can perform HIT every so often even if they don't adopt that style every time still teaches them good control and form that can possibly eventually lead them to it more often down the road as they mature in the gym.
The latest research, the best studies, from people like Professor Andy Gelpin and others, tells us that volume is important. The research tells us that 5 sets PER WEEK per body part just maintains muscle mass. And that 10 sets PER WEEK stimulates hypertrophy. It also tells us that up to 15 sets can stimulate even more hypertrophy for some people. In essence, up to a point, training is dose dependent. Now here's the bit where one set to failure is correct. The research also tells us that just 10% of all sets, per week, should be to momentary muscular failure, the rest of the sets should be a couple of reps short of failure. Any more than 10% per week, to failure, risks CNS depletion. So yes, one set to failure (if it makes up 10% of total weekly sets) is optimal... but volume also stimulates sarcoplasmic hypertrophy and so is valuable. Check out Andy Gelpin's video's and interviews on YT. Whether you believe the research and regard its as statistically significant or would rather reject it is up to you. Mentzer and Arthur Jones before him, believed that just training to momentary muscular failure was the exact stimulus for hypertrophy. Modern research says that, in addition, volume is too.
Jay, Doug McGuff talks about more reps possibly leading to more hypertrophy. He talks about the coupling and uncoupling of the muscle in regards to reps and not just time under tension _potentially_ leading to more hypertrophy but not necessarily more strength. What are your thoughts?
I've seen it too, but Doug said it's just a theory, it might make sense for super slow reps, but between 6 and 12 slow reps per set there will be no difference. You can grow with isometrics if the intensity and time under load are correct, and with good results.
@@JDEG100 Yeah I don't do super slow training. I train similar to Jay does it. Just a lot of control and zero momentum but I don't see the need for 30 second reps or whatever... to me that weight is just too light and will likely spill over the 90 second mark Jay talks about.
My thoughts are that even if it lead to “more” hypertrophy, it wouldn’t make a huge difference. Small, minute details like that which people in the HIT community focus on aren’t going to make the difference between and average and impressive physique. The truth is, MOST people will have an average physique. And fight tooth and nail to find that ONE little change they can make to transform into an impressive physique. That truth is, no such change exists. It is predetermined by genetics.
Okay, im sold on the HIT. The fastest I've ever grown was when I did a total body workout 2-3 times a week. Mostly only twice a week. I did 2x10 typically. First set would be close to failure, 2nd set would be failure losing reps and pushing as far as I could the last rep. I have done so many different workout programs and have always favored high volume. I've done.. high volume and high intensity mostly. Waaay too much. Just in my nature. Countless times I have gone into a cycle of burnout syndrome and quit. I LOVE the gym, but I will quit for months up to a year. Why? Because, I can actually feel like I am reversing my progress. I train and I train, and I get swear I get weaker. Or I stall. And then I'm so fried and pissed off I quit. Anyways, I will be trying this out. So, is the idea to do 2 warmup sets and then balls to the wall failure?
Ive still been doing pretty high volume. I just enjoy doing it, but i have been staying away from failure reluctantly lol. I will typically ramp my compounds now and do one set to failure. I dont typically go to failure on the accessories, i put focus into the stretch and the squeeze or power drive if thats what im going for. I will say its been working out much better for me. My current program is high intensity and high volume lol. Ive been doing it on about a 700 calorie deficit and it wss working great. Im deep in my cut now and have some big stressors popping up, so i was getting fried. Laying on the ground in between sets and hugging fans lmao. Im currently initiating a deload and drastically decreasing my volume for the remainder of my cut. I personally dont believe you need high volume when cutting... you just need adequate stimulation for the body to receive signals to maintain the tissue. I honestly get that after one compound lift
@@zacsav4ge100 Well done. You were going quite extreme, with heavy training and very low calories. Sometimes my hunger takes over me, literally and I demolish the fridge. Big no no for anyone reading
@ABCDEFGH IJK thank you man! And yes sometimed thr voracious hunger takes over! Especially boozed up. I currently cut in around a -700 deficit and doimg cardio (in the form of rock climbing currently) i lose about exactly what i want: 1.6lbs a week or less. My energy levels obviously arent high but they are maintainable and ive had minimal strength loss. Another trick i have found is drinking 0 calories including protein shakes. The more food you put on ur stomach the less hungry u will be
This seems slightly worse than my method because you'd want some low intensity first to get blood and get the mind into the body. It reduces injuries to have the body a bit warmer and a bit more fluid and blood in the tissues and joints. Then quickly figure out how much your max weight would be and do one set to failure. You don't know how much you can lift until you lift it, anyway.
This works like crazy. I watched dorian yates and implemented it for myself. After 11 year journey of training i also started taking notes while performing the exercises.
One good reason to move weights fast is to use fast twitch muscle fibers. Moreover, there is no reason to go to failure and beyond all the time, cause it is disproportionally fatiguing not for muscles but for central nervous system.
@@dayoonman3264 , cns does recover eventually, but it makes a lot more sense to train just short of failure with more volume most of the time - better stimulus to fatigue ratio. And please don't tell me that failure is a requirment for muscle growth, at this point it was proven many times that it is not.
@@ultramegadavidbowie6314 wrong again. That does not make a lot more sense. It is just another possible way to train. Failure is not necessarily a requirement for muscle growth. However, when doing HIT with slow movement, your fast twitch muscles are recruited as your slow and intermediate fibers are sequentially no longer able to maintain output. Your fast twitch kicks in as you fatigue and go to failure. When it comes to muscle growth, it is mainly the fast twitch muscles that grow.
@@dayoonman3264 , there are many possible ways to train. HIT isn't the worst one, but it is still far from being optimal. However it doesn't mean that it is useless, it still has it's positive aspects. When it comes to failure and slow tempo - yes, it makes sense. Then again you can recruit fast twitch fibers by training with relatively heavy weights and regular tempo staying just shy of failure.
@@ultramegadavidbowie6314 wrong again. Based upon many studies,, one can say that HIT is actually more optimal in a variety of ways. It saves time. The slow movement puts continuous load on the muscles, much longer than when you do multiple sets, thereby efficiently reaching a stimulus response without wasted time. Due to a lack of peak forces generated by rapid changes of speed or direction, it prevents injuries. The isometric nature of the exercise helps to heal and strengthen ligaments and tendons as you build strength and size. You are welcome. Please come again.
Jay I just read a study that says the time on the load is not as important as thought and what's important is it effective reps. I don't know if you read this or how much credibility it has but it's interesting.
I am retired, I have all the time in the world. I am going to try one set to absolute failure with good form, then move on to the next exercise. I will use a slow repetition cadence. thanks
How do you start with the rep range? Say for bench you start with 25lbs on each side and you fail around 20 reps, next workout you do 45lbs and fail around 12 reps. Next workout 55lbs and you fail around 8 reps. What method or logic do you use to raise the weight? I read somewhere that you if you fail in the 8-12 rep range you should keep doing that weight until you can do 12 and then increase the weight from there.
I’m currently doing 3 sets per exercise, but with only 15-25 seconds pause between sets, so it becomes kind of a extended set. Sometimes I also make the third set into a drop set, to make sure I’ve strained it enough. I’ve had good results with this approach. But perhaps I’ll try just one set without pauses, but then I think I will have to make it a drop set.
Yep, you are doing what is know as Rest-Pause sets, which is considered to be a H.I.T. variation. Depending on how your muscles fatigue (my legs fatigue faster than my back), this might be more ideal than doing 1 set to failure, as you might have muscles that fatigue faster than they fail.
I've heard people say that HIT is for "lazy" people! I have no doubt that such people put no intensity into their workouts. Stories of professional bodybuilders like Sergio Oliva and Casey Viator crawling away after their single HIT leg set just plain scares 'em! Volume guys know that growth occurs during rest, but they just don't feel secure about that process and so feel the need to constantly intervene by working out frequently, just like a woman insecure about her looks has to look in the mirror constantly.
Cardio 1st. Fasted cardio. 30 min 6 days a week. Push ups. Tons of super set push ups on every body part day including leg day. A minimum of 100 push ups a day. (Sets of 15 - 20). 12-16 sets per body part. Get that done with the push ups in 30-40 min max. 2 min rest between sets max. Know your TDEE. Get into a 500 calorie a day deficit 1 week a month. Carb cycle. (Minimum carbs for 3 days then carb load 80/20 carbs to protein on day 4 to fill out) Always feed between 12pm and 9pm per your TDEE. Try 15-16 days training in a row without a rest day. Cycle through each body part 3 times before a break. Combine tris and Bi’s into 1 day. 10 sets each. At least 100 push ups. Im 55 and this is how I train now. Im 10%-12% BF all year. Visible 6 pack. Sleep at least 9 hours a night. 150- 180 min cardio a week; 150-180 min resistance work a week plus push ups. Don’t forget the pull ups. 4 Sets of 8-10 dead hangers on every back day to begin. I hate the gym. But it’s a necessity to maintain a 99th percentile physique. Sorry for the rant. Just sayin. It’s not a huge time commitment. It IS an intensity commitment.
And BTW. Great video. 100% agree. I learned how to train in the military as a Search and Rescue Swimmer at 19. The methods were similar to your approach. It’s not that complicated. Intensity needs to always be the focus. Otherwise it’s wasting time. Don’t waste a minute in the gym. Keep that heart rate up.
You are completely right. I have done Thisted method for the last 7 years and never feelt better. Its a shame people dont use Thisted form of training and still do the same as we have seen over a decade. This training is posible and can be done by everyone. Why people dont beleive it is because they simply cant train This way or its to Hard for Them. I recomend more to train This way if they want to feel better when they get older. Thanks for the content Jay. You do inspire.
Possibly not effective for sport specific training where conditioning the connective tissues to high peak forces, and developing explosive power is necessary?
I have been doing this the past year with great results. I do one Giant set. Sometimes pyramid down with no rest in betwen so its the same set. each exercise takes about 1- 2 minutes max.
I don't even focus on TUT. I just focus on getting stronger for that 1 set. With good form obviously. I pick a rep range for the movement and I try to get stronger in that range. 5-8 reps for barbell work 8-12 reps for dumbbell and bodyweight work
@@petercalicchio4973 You are small. I smoke you. You have just confirmed hit builds small muscles ENJOY THE JEALOUSY POVERTY BOY ENJOY THE JEALOUSY 🤣 🤣 🤣 🤣 🤣 🤣 🤣 🤣 🤣 LMAO
So am I supposed to do my max weight for as many reps i can do till i cant do the last one. Am i still supposed to do more then one exercise per body part. For example. Incline press decline press flat bench press and flys. Max weight each one till failure?
This approach is the polar opposite of all bodybuilding concepts so Jay will continue to have a harder time convincing people to try MMF , pair with that the fact it is incredibly hard physically and mentally and the general population would rather have their three sets of ten , sad but true. I am a convert thanks to Jay
I tried this after regressing from my peak (25years old) at 34 years of age. Ridiculous, my friend who didnt see me just for 3 weeks said "what did you do you're so much leaner" and i am packing on mass at a rate i never thought possible for an advanced trainee who 'is at my genetic ceiling'. Im pretty confident now to blow past my 'genetic ceiling'.
so how many exercises per body part should be done if I hit failure say with bench? do I need to do incline bench or move to the next body part? sorry if this is a dumb question
It's about perception. I liked Mentzer's concept of one set being 100 units of intensity. What you say here is so true. The one set nay sayers have to experience a true 100 percent effort to understand everything that is poured into that one set. Arthur said try and imagine that one set as a complete workout unto itself so every ounce of intensity can be wringed out.
Basically people if you can’t put yourself through absolute hell ….you won’t put mass on ,a lot of people say they have workout but they basically haven’t
How does one warm up? What's the % one needs to lift for the hypertrophy effect on one set? I'm currently doing olad because I'm constantly busy at my job that's all I have time for. I feel this might be something that I can benefit from. Any tips on how to get started?
Hey Medic! I suggest that You obtain copy of any of Mike Mentzer's well written books on Heavy Duty training. These books are quite inexpensive and will give complete and clear instructions on the "One Set To Concentric Failure" scientific method of training. Good luck to You my Brother.
This is so refreshing after listening to Arnold brag about working out for FIVE HOURS a day. If you have enough strength for a second set, you didn’t try hard enough on the first.
I have been doing ineffective workouts for 11 years, now thanks to Jay's research and Common sense I worked out for 3 weeks now and I see results!! Thank you Jay!!!
Discovered you by way of Elliot Hulse and I'm intrigued. It seems you focus more on aesthetics though and I'm more into simply getting stronger. How would this approach work for someone like myself who trains only two big compound lifts per training session? I do a pull session with weighted pull-up and a deadlift variation and a push session with squat and overhead press variation. One of each per week. I'm keen to try this approach, but I'm not sure how to implement it. Just jump straight into the heaviest set right away? Seems a bit dodgy because I decide how heavy my working set should be based on how the warm up sets feel that day.
It works BEST for strength. Aesthetics are an after effect, or a consequence of the strength increase. I use the same exercises as Jay, (after taking a while off lifting) and my lifts are all going up like crazy. Strength comes first, then size.
Ha... this is gold and nobody knows it. After beating my head against the wall doing every bro split imaginable for 30+ years with zero growth the last 10 years I believed that's it... I'm at my genetic potential. Now at 56, with different goals, wanting to just "maintain" what I had, I decided to go to old school full body 3x per week to "stay fit" with a single working set. I'm looking in the mirror about a month later and I was shocked at what I saw. I'm bigger now than I have ever been after changing 6 months ago. Arms are 1/2" up from their biggest (in my "prime) 3-4 warmup/ buildup sets and one slow deliberate set. (but not to failure...leaving one maybe two in the tank) and that's it. I feel like I wasted all my good years with all the nonsense multi set multi exercise per muscle routines the enhanced guys were using... So stupid. This dude knows what he's talking about. Give it a shot... what do you have to lose?
I agree!
One set is the way to go, awesome pump
I'm glad for your results but you're doing five sets and not going to failure that's not what this guy's talking about at all. nor does he recommend working out three times a week more like twice or even once a week
@@Adrian-yi8fl My point was that most people say lower volume is not effective... but my change to lower volume, worked wonders... I'm also not going to failure at heavy lower rep sets at 56. I didn't try to say I was doing what he was advocating, but rather stating that volume is not required for growth and, for me, high volume is counterproductive.
@@geoffhawk2332 cool
@@geoffhawk2332 so i have to do 4 light sets of let me say 8 reps and the 5 rep I’m going to failure
What truly struck me about this video discussion is the speed pursuit of every American, in every facet of their life (driving, cooking, eating, speed reading, fast to sleep, fast to wake up, etc), yet they hang out at the gym looking at Instagram and Tinder on their phones between sets for two hours six days a week. Jay is right.
I think he said western world
@@alexinivai08 And I said Americans.
maybe the gym is where they finally get some rest lol
Aaghh the phones… they drive me nuts!
I only have earbuds and my phone stays in my locker.
But every damn machine or bench gets hogged by someone ,staring at his/her screen for way too long between (half assed) sets.
I’ve juggled with the thought of buying a signal jammer, so none of these self involved di…euh..people.. (gotta play nice or youtube slaps me on the wrist..) can go online ,and maybe not waste other people’s time for a change.
Let’s give credit to the Genius himself, Mike Mentzer.
The most perfect body the world of bodybuilding has ever scene
Steroids destroy your organs... sure he was a beast but at serious cost he died at 49. Jay is simply giving an amazing approach to nattys who don't want injury or steroids and more free time.
Amen
@@Soul-light369 apparently he had some health issues and also was a drinker and drug user and smoker.
Apparently he got sick for a while and put on quite a bit of fat then started using some kind of fat burner and had a heart attack. You can see hes fat in his last training video. You can also hear him talking about taking fat burners in the out takes of the same video
@@mogenvonbogel7342 he shouldve won in 1980 by a landslide. and if it was called fairly, who know how many he wouldve went on to win
One set training has been around since the early 1900’s they knew way back than less is more.
I'm all about this lately dorian yates style training I do a little more volume but I want to be under tension the entire time and be out of the gym in 45 min
Jay you're a genius .... I just did my legs ....4 exercises 1 set to failure about a minute long each ...i could just about walk home ....this is the way forward
They call us lazy but when they try to do HIT one day they sweat and vomit
Switched to one set to failure and my lean body mass and overall strength increased . Haven't had those type of results in two years . I've been training overall for five years .
Proof that one set to failure is all that’s required to stimulate the growth mechanism
Question, do you do one day upper body, one day lower body, next day break? In other words a two day break between body parts?
@@tory1560 no , I do a combination lower body upper body every other day . But I like your idea better I’m gonna try it .
I wish I discovered that way of working out much earlier. This video summarize it all very well. Train your muscles, not your joints.
Where were you? Been on this for decades now?
This is really interesting and I believe it fits in really with how mechanical tension works. The more time spent at failure the more high motor units are recruited and this is the greatest signal for hypertrophy.
Have you thought about incorporating dropsets? As failure at a given weight is somewhat arbitrary. Perhaps doing a couple of drops at the end of the set to really take the muscle for all it's worth and ensure all high motor units are fully recruited might provide an even better stimulus for growth.
Great video.
It’s is proven that additional drop sets do nothing. All it does is stress the body and nervous system, then it takes longer for recovery! Watch Dorian train Mike Thurston Video you’ll see! 🤔
A few warm up sets, then a set to failure with a few negative reps.
When I was in my 20s I used to do all the drop sets and negatives. Now I'm 40 I overtrain on anything more than positive failure
Great idea👍
I've been lifting since I first started bjj 24 years ago. Of course, lifting was never my main focus but I was quite consistent with it. I made some gains the very first years and then stopped. I thought I wasn't training enough, so I added more volume without any results to show for. I was constantly stressed if I missed a workout and at one point, I had to decide if it was worth all the effort or not. I tried all training methods: kb, crossfit, calisthenics, etc...I mean, I seriously gave it a try cause I was trying to find something that would bring me the benefits of weight training without investing that much time. I would either get injured (CrossFit) or no results (KB, calisthenics). I started HIT 6 months ago, training twice a week and I can say I found what I've been looking for all these years.
Hey brother i've been doing bjj for the past 3 years, i've had the same problem like you overtraining with high volume either in the gym or calisthenics with no progression, could you share your HIT workout? I've been contemplating to try dorian yates 3 days a week HIT workout but i'm curious which one would be better 2 or 3 days a week, i'm doing 3-4 days bjj depending on my free time, but mostly 3 days ( i used to do 5-6 days bjj but not any more due to work etc.)
@@velichkoslavilov2720 Hi! Sure! Although I gotta tell you I'm not an expert on the matter or anything. I basically followed Jay's advise: 5 to 8 basic compound exercises, performed in a 4 2 4 cadence to positive failure, which resulta in a rather short but demanding workout that last an average of 20 minutes. I tried to stablish weight training days, but I realized that it wasn't working for me, so I allow my body 4 to 5 days between workouts, which results in some weeks having one session and others, two. I also try to increase weight by 5% every time I reach around 90 seconds of time under tension in any exercise. My exercise selection is as follows:
1-Leg press
2-Leg curls
3-Lateral pulldown
4-Row machine
5-Chest press
6-Chest flies
7-Dips
8-Ab crunch machine.
All performed in machines. Since I started, my bjj trainings are more productive, I feel less tired and more importantly, I'm not in constant pain anymore. As for my gains, I would say that I got stronger and got a little volume (maybe 2 kg) and lost body fat (I can see my abs all the time). I hope it helps you, although I would recommend you read "Body by Science" and Gary Bannister's book too.
@@tokorojj Thank you for the swift and extensive answear, i appreciate the books recommendation.
I would definetly use this information :)!
Are you doing full body twice a week?
@@steelphantom9105 I don't allow the constrictions of the Gregorian calendar to interfere with my recovery so I don't plan my workouts around a 7 days base. To put it simple, some weeks I do two workouts, others just one.
For what it's worth, I now get better pumps and I'm reasonably sore from yesterday's session. I've known about this forever, but I followed all the other sheep. I switched after 45 years in the gym.
Been doing this for a month.. not lifted weights for 20 years but was fit from calatstenics …saw a picture of myself with my shirt off and noticed my body 😂looked old, because of a lack of muscle …I kid you not doing this one set full body workout as an experiment. 3 times a week I kid you not I’m best shape of my life. Everything has come back , I have no soreness. The session doesn’t get boring.. it really is a win win and win again….🙏👊
Sounds great!
What is your training program?
Thanks
@@jaswinderupaul1810lmao
Blindly fallowed high volume training myself and didn’t get any results if at all. Few weeks into HIT and did ridiculous progress in strength and size.
@@cano5063 I did a lot of the “functional training” stuff and would always get some sort of joint injury and pretty much no benefit from doing “explosive work” and it did NOT help with my boxing. Now I do HIT and not only am I getting stronger with each workout, I definitely feel I’m putting on some lean mass while losing a bit of fat as time goes on, no joint problems from lifting and my cardiovascular endurance got stronger and can last more rounds and be a lot more active in them too. Ik you’re not really supposed to be “excited” going into a HIT workout cause it’s brutal, but I still am always so ready to push myself to the absolute limit every time I go in.
Finally
Someone on you tube
Who actual talks 100 percent truth and sense
Glad I stumbled on this vid
Liked and subscribed 👍
Great and well informed analysis!
Thank you mate and all the best 🙏
At 61 years old, I can say I've always experienced my best gains with HIT principles. Many times along my training journey (been training since 1978) I would gravitate to a volume routine because the experts put their life on the line saying it's so much more productive. Well it wasn't for me, ever. I always just assumed I was an outlier. You're putting out good information Jay, keep at it👍.
Quality vs quantity of reps. Plus, by doing that you train muscle burn tolerance, which builds muscular endurance.
Also, slow controlled reps builds better neuromuscular connection, which means you build more strength per muscle fiber (higher muscular efficiency).
Love it.
Noticed you’re in Tampa! Native here. I too started the HIT. Check out Mike Mentzer (RIP). He was one of the biggest proponents of this style. Loved your points about time efficiency!
Hats off (everybody) to the multi-tasking man concentrating on his driving, whilst perfectly articulating his thing to us all👏🏽👏🏽👏🏽
Actually, it requires more force to life a weight more rapidly. So there can be a benefit. I did the type of slow lifting you describe while on a cut. I lost a significant amount of muscle mass that I didn't lose on another cut while using more rapid concentric movements.
Several studies have shown that one set to failure is far superior to multiset training for muscular hypertrophy and strength. Mike Mentzer and Dorian Yates (whom I've trained with here in England at his gym) are testaments to this.
Love Dorian Yates & Mike Mentzer. I’m being coached at mo by a body builder online who was trained by Mike, Mr America John Heart. I would never go back to high volume half Arsed intensity . If your a natural like I am then 5/6 sets to failure in a work out is all you can handle
@Old Skool Bodybuilding Routines Small & ripped like Clarence Bass, yes I’ll take that. You be deluded & be big thinking you have muscle when it’s all co eyed up with bulky fat 😂🤣
@Old Skool Bodybuilding Routines yes experimented with them, wasn’t on them his whole life
Oh fat one
@@eliteman58 yes the one that when he takes his chart off looks like a ripped anatomy chart . Not a deluded guy who thinks he’s big with a t shirt on with lots of bulky fat
(03:12) I've always said that just ONE of my repetitions (not even a set yet) lasts at least ten seconds, whereas I regularly see folk fitting in a whole set into little more than that time
Sometimes I train to failure with 2 sets. I dont care hypertrophy..Only things I focus on are form and weight
So you literally would be happy with zero actual muscular growth?
But hypertrophy is quite literally the whole point of HIT…
Mike Mentzers HIT WORKS. But I dont believe in slow cadence. I train at a more regular cadence. No swinging. And my progress even at 57 has been something. I've been able to add 11lbs to my deadlift for 10 straight workouts. My barbell curls went from 85lbs for 8 to 100lbs for 8 in 10 workouts. And thats strict form. Not swinging the body. My flat bench flyes have shot up too. Overhead press. EVERYTHING. I train once every 6 to 8 days. I always know when I'm ready. The body feel energised and ready to go.
Used to train volume 4 times a week and was plateaued for ages. Now after reading HEAVY DUTY II. I understand I was overtrained.
You still making progress with HIT?
I've learned so much from Mike mentzer training after years of volume training. 2 sets per body part using a 4/2/4 Cadence works. All movements strictly, to failure and beyond like using negatives, holds at the contracted position.
Is the hold the 2 in 4/2/4 cadence 2 sec hold?
@@wealthconsciousness6725 ya that’s what he means.
This just makes so much sense to me. You have my attention.
Honestly one set to failure is the best results for me cos my routine is incredibly complicated. Doesnt kill my recovery and I can progressively overload.
what's incredibly complicated about your routine?
Loving your content brother! I recently committed to HIT training then found your channel. So far so good, getting stronger every workout
I just tried this, I can feel it. Less time, but it hurts!
Enjoyed the video, I went from high volume to 1 superset per exercise. 1 set done 15 seconds rest, do again, 15 seconds rest, do again till failure in good form. Next exercise usually 4-5 Upper body. Then rest 7 days for regrowth. I dont lift heavy anymore at age 59. This workout kicks my butt everytime giving body building and cardio at same time. Also I constantly change my exercises for variation and muscle confusion.
So really you do 3 sets with short rests, not one set.
Muscles don't get confused lol
@@MiggsMultiple it's 2 warm up sets, then 1 heavy set to failure, always worked for me, to many people over training, no results.
@@bristolbullterrier.1434 Yeah that's 3 sets, regardless of what their names are
@@mr.potatohead6138 Yes; that's what I was thinking.
There is 1 reason to move the load more quickly. That reason being if you are an athlete, such as a football player or track athlete, you need to train explosive speed. That is why I used to "explode" my bench presses and squats up. Speed kills in most sports. Thus, you should train explosively to move explosively. But now that I am just training for strength and to look healthy, I am looking into adopting this type of high intensity training.
If time under load increases the weight or load also decreases. They have an inverse relationship. More time under load, less load or tension to accommodate the increased time under load. So although one set is sufficient, you’re reason for one set doesn’t really Talley. One set is simply enough and it doesn’t need a special reason. One set when you push yourself hard enough is sufficient to make progress.
The point he made wasn't that there is an overall increase in time under tension by doing one set, but that you remain under tension the entire time, putting all the effort into fatiguing the muscle and pushing that time under tension into one continuous block.
I practice a version that Mike Mentzer did. Go to failure, rest 5 seconds and do 1-2-3 more reps to failure! I believe he called it “ lift pause lift “ or something like that.
What about warm-up sets? Do you go right off the bat to failure ?
Yes warm up
Time efficiency is what got me sold on HIT. Thanks, your vids are filling the spaces of BBS
I’m doing HIT now and on week two. For years I did a 5 day a week workout 3 sets. Then for a year I increased to 4 sets. I never felt recovered. Now I’m doing an A B type workout 3 days a week. I did all those sets for years to failure. Way too taxing. Difference now is I do the reps a bit slower. I never did them too fast in the past but if I know I have to make that one set really count it’s easier to go even slower.
I couldn’t agree more I’ve done e the 3 set thing does take a long time started 1 set with good form slowly and to failure way better and I seem to recuperate better and studies has shown that’s there’s no big advantage with 3 set lifting especially if it’s not done with good form and good amount of time under tension very good advice thanks
Basic principle is progressing with safe sets, if you can progress with more sets you shouldnt do just one set.. its like Mike mentzer analogy with getting a tan: if you can get a tan with 30 minutes without getting burned why should you do just 10 minutes?
It’s all about doing the bare minimum volume wise, least amount necessary, & go all in with it. If more volume was better then why not train for 20 hours per day? The body responds to a ‘high intensity’ demand. Not tons long drawn out half arsed demand or a muscle shattering 20 hour work out that you can’t recover from
@Old Skool Bodybuilding Routines Mike Mentzer, Dorian Yates & my coach John heart
Enough said
@Old Skool Bodybuilding Routines your taking out of context. Arnie trained twice a day fir 5 hours 6 days a week. Dorian Yates trained. 4 times per week for 45 mins at a time . I rest my case
@Old Skool Bodybuilding Routines my coach mr America , John Heart. Google , good bye
@Old Skool Bodybuilding Routines for example , I’d id a wok out two days a go, 6 working sets to failure , concentric & negative. I’m really sore still on low volume going all out , I’m constantly beating PB’s. What else should I do, train 30 sets half arsed??
Iv been looking for the best way to lift while saving stress on the CNS but get consistent gains. Just started gym again 3 weeks ago, rn muscle memory is kicking in fast, with such little training. Never been more stoked for a training program, not feeling guilty about taking more rest days. Im doing 1 day on 1 day off so thats 3-4 days a week. I go in and take 10 min rest between sets and do 5-6 sets per workout hitting 1 set per muscle. When my CNS is stronger i want to up the frequency by doing fullbody 3x per week. Rn only hitting each muscle 2x/week. High frequency is what gave me my best gains while natural, compared to using roids in prior years and overtraining. So im excited to do this 1 set training style combine with high frequency in future
Extremely well said, Jay. I've been training for just over 50 years and it has kept me in very good shape. And, it is comforting to me to see well educated Personal Instructors like yourself passing on your scientifically grounded knowledge of the correct path to strength, hypertrophy, and all around physical fitness. Thank You for your professionalism, and Thank You for your sharing.
BRAVO!
If we are training in a slow cadence, what happens when we have to one day move fast and explosively? For example, chasing down that buffalo and wrestling it to feed the village. Are our muscles going to be able to cope with explosive movements even if we aren't training in that way?
Yes.
It depends if the buffalo has done HIT eating or not?
@@vc8160 😂😂
Yes. Fast Twitch motor units are recruited when you need to perform an activity explosively or with speed. You do NOT need to train “fast” to effectively train these motor units. Also, training fast does NOT improve your ability to recruit these fibers.
@@JayVincentFitness awesome bro, thanks for the reply 👍
I tried high intensity training the reason why most people don't train to failure it hurts and it burns like s*** and you're sore for 2 days that's why I need the recovery time it took me 5 years to figure this out I didn't mean like volume 20 plus sets
Ive been trying to convert to doing this because it just makes more sense to me, but I've struggled because i keep habitually stopping sets before i really fail them. I've only been lifting for a year but I'm still trying to break out of some beginner habits. I'm still going to keep trying though, I've been able to get workouts in faster at least. Even if I cant do one set, i can do multiple sets with minimal rest or just higher reps, it makes me able to feel the muscle damage sooner than if í just sat there recovering.
don't do this. going 1 set to faliure is an expedite route to injury. do it enough times and something will snap. yes perhaps in theory it should work, yet the risk-to-benefit equation says it's not worth it. too much injury risk for the benefit.
@@blackpillspear2592you’re basing this statement from nothing
Mike Mentzer was right back then and John Jacquish built upon Mentzers solid research to include variable resistance today. Nice vid
Great shout Jay. Why don’t you take us through your workout in the gym. Would be useful to show us your routine & top tips
Yesterday i dit a more conventional training, because of my ADHD i find it hard te stick to one routine... Today i felt like i could do a training again! This is something i don't experience when i do a HIT training. I feel completely done now. And with every exercise i feel a certain pain and fatigue i don't experience with other training styles. Not even a rest pauze or dropset training. I hate it! I love it! 😁
I am doing this type of training and noticing results and I have been training a long time.
does this principle also apply to beginner lifters?
I have always parked the furthest out every time cause I don't wanna deal with the headache of finding a close spot.
I also really enjoy HIT. I always say if someone can perform HIT every so often even if they don't adopt that style every time still teaches them good control and form that can possibly eventually lead them to it more often down the road as they mature in the gym.
The latest research, the best studies, from people like Professor Andy Gelpin and others, tells us that volume is important. The research tells us that 5 sets PER WEEK per body part just maintains muscle mass. And that 10 sets PER WEEK stimulates hypertrophy. It also tells us that up to 15 sets can stimulate even more hypertrophy for some people. In essence, up to a point, training is dose dependent.
Now here's the bit where one set to failure is correct. The research also tells us that just 10% of all sets, per week, should be to momentary muscular failure, the rest of the sets should be a couple of reps short of failure. Any more than 10% per week, to failure, risks CNS depletion.
So yes, one set to failure (if it makes up 10% of total weekly sets) is optimal... but volume also stimulates sarcoplasmic hypertrophy and so is valuable.
Check out Andy Gelpin's video's and interviews on YT.
Whether you believe the research and regard its as statistically significant or would rather reject it is up to you.
Mentzer and Arthur Jones before him, believed that just training to momentary muscular failure was the exact stimulus for hypertrophy. Modern research says that, in addition, volume is too.
Jay, Doug McGuff talks about more reps possibly leading to more hypertrophy. He talks about the coupling and uncoupling of the muscle in regards to reps and not just time under tension _potentially_ leading to more hypertrophy but not necessarily more strength. What are your thoughts?
I've seen it too, but Doug said it's just a theory, it might make sense for super slow reps, but between 6 and 12 slow reps per set there will be no difference.
You can grow with isometrics if the intensity and time under load are correct, and with good results.
@@JDEG100 Yeah I don't do super slow training. I train similar to Jay does it. Just a lot of control and zero momentum but I don't see the need for 30 second reps or whatever... to me that weight is just too light and will likely spill over the 90 second mark Jay talks about.
My thoughts are that even if it lead to “more” hypertrophy, it wouldn’t make a huge difference. Small, minute details like that which people in the HIT community focus on aren’t going to make the difference between and average and impressive physique. The truth is, MOST people will have an average physique. And fight tooth and nail to find that ONE little change they can make to transform into an impressive physique. That truth is, no such change exists. It is predetermined by genetics.
@@JayVincentFitness I have been searching for the "magical" workout after 9 years of training, first 4 had 99% of my gains, last five not so much....
@@JayVincentFitness Thanks Jay. And as an ectomorph that has pretty much tried it all over the last 15 years of my lifting career, I agree with you.
Okay, im sold on the HIT. The fastest I've ever grown was when I did a total body workout 2-3 times a week.
Mostly only twice a week. I did 2x10 typically. First set would be close to failure, 2nd set would be failure losing reps and pushing as far as I could the last rep.
I have done so many different workout programs and have always favored high volume. I've done.. high volume and high intensity mostly. Waaay too much. Just in my nature.
Countless times I have gone into a cycle of burnout syndrome and quit. I LOVE the gym, but I will quit for months up to a year. Why? Because, I can actually feel like I am reversing my progress. I train and I train, and I get swear I get weaker. Or I stall. And then I'm so fried and pissed off I quit.
Anyways, I will be trying this out.
So, is the idea to do 2 warmup sets and then balls to the wall failure?
How was it?
Ive still been doing pretty high volume. I just enjoy doing it, but i have been staying away from failure reluctantly lol. I will typically ramp my compounds now and do one set to failure. I dont typically go to failure on the accessories, i put focus into the stretch and the squeeze or power drive if thats what im going for.
I will say its been working out much better for me. My current program is high intensity and high volume lol. Ive been doing it on about a 700 calorie deficit and it wss working great. Im deep in my cut now and have some big stressors popping up, so i was getting fried. Laying on the ground in between sets and hugging fans lmao. Im currently initiating a deload and drastically decreasing my volume for the remainder of my cut. I personally dont believe you need high volume when cutting... you just need adequate stimulation for the body to receive signals to maintain the tissue. I honestly get that after one compound lift
@@zacsav4ge100 Well done. You were going quite extreme, with heavy training and very low calories. Sometimes my hunger takes over me, literally and I demolish the fridge. Big no no for anyone reading
@ABCDEFGH IJK thank you man! And yes sometimed thr voracious hunger takes over! Especially boozed up. I currently cut in around a -700 deficit and doimg cardio (in the form of rock climbing currently) i lose about exactly what i want: 1.6lbs a week or less. My energy levels obviously arent high but they are maintainable and ive had minimal strength loss. Another trick i have found is drinking 0 calories including protein shakes. The more food you put on ur stomach the less hungry u will be
@@zacsav4ge100 I have to discipline myself. Keep up the food work my man!
I'm wondering what he's seven upper body exercises he does include.
What 7 upper body exercises did you do ?Did you do 2 exercises for chest and back ?
This is what I tell people all the time: in the sense you talk about, HIT is not low volume
This seems slightly worse than my method because you'd want some low intensity first to get blood and get the mind into the body. It reduces injuries to have the body a bit warmer and a bit more fluid and blood in the tissues and joints. Then quickly figure out how much your max weight would be and do one set to failure. You don't know how much you can lift until you lift it, anyway.
This works like crazy. I watched dorian yates and implemented it for myself. After 11 year journey of training i also started taking notes while performing the exercises.
One good reason to move weights fast is to use fast twitch muscle fibers.
Moreover, there is no reason to go to failure and beyond all the time, cause it is disproportionally fatiguing not for muscles but for central nervous system.
Wrong. Your body will recruit fast twitch fibers as it fatigues when moving slowly. Training once a week allows your CNS time to recover.
@@dayoonman3264 , cns does recover eventually, but it makes a lot more sense to train just short of failure with more volume most of the time - better stimulus to fatigue ratio.
And please don't tell me that failure is a requirment for muscle growth, at this point it was proven many times that it is not.
@@ultramegadavidbowie6314 wrong again. That does not make a lot more sense. It is just another possible way to train.
Failure is not necessarily a requirement for muscle growth. However, when doing HIT with slow movement, your fast twitch muscles are recruited as your slow and intermediate fibers are sequentially no longer able to maintain output. Your fast twitch kicks in as you fatigue and go to failure. When it comes to muscle growth, it is mainly the fast twitch muscles that grow.
@@dayoonman3264 , there are many possible ways to train. HIT isn't the worst one, but it is still far from being optimal. However it doesn't mean that it is useless, it still has it's positive aspects.
When it comes to failure and slow tempo - yes, it makes sense. Then again you can recruit fast twitch fibers by training with relatively heavy weights and regular tempo staying just shy of failure.
@@ultramegadavidbowie6314 wrong again. Based upon many studies,, one can say that HIT is actually more optimal in a variety of ways. It saves time. The slow movement puts continuous load on the muscles, much longer than when you do multiple sets, thereby efficiently reaching a stimulus response without wasted time. Due to a lack of peak forces generated by rapid changes of speed or direction, it prevents injuries. The isometric nature of the exercise helps to heal and strengthen ligaments and tendons as you build strength and size. You are welcome. Please come again.
Jay I just read a study that says the time on the load is not as important as thought and what's important is it effective reps. I don't know if you read this or how much credibility it has but it's interesting.
I'd like to see a debate on this topic between him and Dr Mike isratel
I mostly do one set to failure, although I do like to superset a few exercises, till failure.
I am retired, I have all the time in the world. I am going to try one set to absolute failure with good form, then move on to the next exercise. I will use a slow repetition cadence. thanks
Jay, do you have a video out that describes your approach to diet and nutrition? Particularly calories and protein intake?
How do you start with the rep range? Say for bench you start with 25lbs on each side and you fail around 20 reps, next workout you do 45lbs and fail around 12 reps. Next workout 55lbs and you fail around 8 reps. What method or logic do you use to raise the weight? I read somewhere that you if you fail in the 8-12 rep range you should keep doing that weight until you can do 12 and then increase the weight from there.
Whatever you're doing seams to be working. I love this minimalist approach. I subscribed. What about for athletes? Arnt faster reps for athletes?
I’m currently doing 3 sets per exercise, but with only 15-25 seconds pause between sets, so it becomes kind of a extended set. Sometimes I also make the third set into a drop set, to make sure I’ve strained it enough. I’ve had good results with this approach. But perhaps I’ll try just one set without pauses, but then I think I will have to make it a drop set.
Yep, you are doing what is know as Rest-Pause sets, which is considered to be a H.I.T. variation. Depending on how your muscles fatigue (my legs fatigue faster than my back), this might be more ideal than doing 1 set to failure, as you might have muscles that fatigue faster than they fail.
I've heard people say that HIT is for "lazy" people! I have no doubt that such people put no intensity into their workouts. Stories of professional bodybuilders like Sergio Oliva and Casey Viator crawling away after their single HIT leg set just plain scares 'em! Volume guys know that growth occurs during rest, but they just don't feel secure about that process and so feel the need to constantly intervene by working out frequently, just like a woman insecure about her looks has to look in the mirror constantly.
Cardio 1st. Fasted cardio. 30 min 6 days a week. Push ups. Tons of super set push ups on every body part day including leg day. A minimum of 100 push ups a day. (Sets of 15 - 20). 12-16 sets per body part. Get that done with the push ups in 30-40 min max. 2 min rest between sets max. Know your TDEE. Get into a 500 calorie a day deficit 1 week a month. Carb cycle. (Minimum carbs for 3 days then carb load 80/20 carbs to protein on day 4 to fill out) Always feed between 12pm and 9pm per your TDEE. Try 15-16 days training in a row without a rest day. Cycle through each body part 3 times before a break. Combine tris and Bi’s into 1 day. 10 sets each. At least 100 push ups. Im 55 and this is how I train now. Im 10%-12% BF all year. Visible 6 pack. Sleep at least 9 hours a night. 150- 180 min cardio a week; 150-180 min resistance work a week plus push ups. Don’t forget the pull ups. 4 Sets of 8-10 dead hangers on every back day to begin. I hate the gym. But it’s a necessity to maintain a 99th percentile physique. Sorry for the rant. Just sayin. It’s not a huge time commitment. It IS an intensity commitment.
And BTW. Great video. 100% agree. I learned how to train in the military as a Search and Rescue Swimmer at 19. The methods were similar to your approach. It’s not that complicated. Intensity needs to always be the focus. Otherwise it’s wasting time. Don’t waste a minute in the gym. Keep that heart rate up.
You are completely right. I have done Thisted method for the last 7 years and never feelt better. Its a shame people dont use Thisted form of training and still do the same as we have seen over a decade. This training is posible and can be done by everyone. Why people dont beleive it is because they simply cant train This way or its to Hard for Them. I recomend more to train This way if they want to feel better when they get older. Thanks for the content Jay. You do inspire.
Possibly not effective for sport specific training where conditioning the connective tissues to high peak forces, and developing explosive power is necessary?
Can you adapt the same training concept for athletic preparation to BJJ practitioner ?
True! time for muscle growth is at least 45 seconds underload.
Have literally just come across your channel and have never heard of this method. Next session it's definitely on. Thanks for the info.
I do a lot of functional training with a sled and sand bag and I really enjoy it. Do you sweat doing HIT?
I have been doing this the past year with great results. I do one Giant set. Sometimes pyramid down with no rest in betwen so its the same set. each exercise takes about 1- 2 minutes max.
Thanks jay as this been the biggest setback for me
So....what kind of warm-up do you do before you do that 1 (one)reps of controlled failure ??
So do you believe 1 set of pull ups or weighted pull ups performed with correct form and to failure is any good?
What is your take on resistance band training to failure?
I think it doesn’t matter. Because our muscles don’t understand what kind of equipment you use. Time under tension and hard work that’s matter
I found with legs if I go super heavy time under tension doesn’t matter I deadlift 100 lbs dumbbells I’m 165 lbs though that’s for 3-4 sets 7 reps
I don't even focus on TUT. I just focus on getting stronger for that 1 set. With good form obviously. I pick a rep range for the movement and I try to get stronger in that range.
5-8 reps for barbell work
8-12 reps for dumbbell and bodyweight work
I guarantee you are small
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Bro, what are you doing training a set 60-90 seconds lol!?!!
That’s like 12-15 reps at a 3 second eccentric and 2 second concentric.
At what rep range should I move up in weight then? Also, would this apply for the side and rear delts?
Don’t you have to do 3,4 or 5 warm up sets anyway?
So am I supposed to do my max weight for as many reps i can do till i cant do the last one. Am i still supposed to do more then one exercise per body part. For example. Incline press decline press flat bench press and flys. Max weight each one till failure?
What about rest in between sets I know if I rest 3 minutes I would be able to do another set or do stop and move on to the next exercise?
This approach is the polar opposite of all bodybuilding concepts so Jay will continue to have a harder time convincing people to try MMF , pair with that the fact it is incredibly hard physically and mentally and the general population would rather have their three sets of ten , sad but true. I am a convert thanks to Jay
I tried this after regressing from my peak (25years old) at 34 years of age. Ridiculous, my friend who didnt see me just for 3 weeks said "what did you do you're so much leaner" and i am packing on mass at a rate i never thought possible for an advanced trainee who 'is at my genetic ceiling'. Im pretty confident now to blow past my 'genetic ceiling'.
so how many exercises per body part should be done if I hit failure say with bench? do I need to do incline bench or move to the next body part? sorry if this is a dumb question
It's about perception. I liked Mentzer's concept of one set being 100 units of intensity. What you say here is so true. The one set nay sayers have to experience a true 100 percent effort to understand everything that is poured into that one set. Arthur said try and imagine that one set as a complete workout unto itself so every ounce of intensity can be wringed out.
@Old Skool Bodybuilding Routines Says the guy with a unhealthy parasocial relationship to roiders.
@Old Skool Bodybuilding Routines There’s my bitch! Where’s that pic you promised? Let’s see what volume has done for you, Old Fool!
@@eliteman58 fake because you don't know 50 women, gay cus ur asking women for there opinion.
@@eliteman58 also they think his physique was bad cus he was old and ugly. Just like you neh?
@@eliteman58 do you even lift bro 🧐
Great video!! Second time watching it
What if my training purpose is for general athleticism first and muscle size second? Will this style of training still be for me?
Basically people if you can’t put yourself through absolute hell ….you won’t put mass on ,a lot of people say they have workout but they basically haven’t
Do you mix up the types of exercise per body type each time? Eg a different part of muscle
How does one warm up? What's the % one needs to lift for the hypertrophy effect on one set? I'm currently doing olad because I'm constantly busy at my job that's all I have time for. I feel this might be something that I can benefit from. Any tips on how to get started?
Hey Medic! I suggest that You obtain copy of any of Mike Mentzer's well written books on Heavy Duty training. These books are quite inexpensive and will give complete and clear instructions on the "One Set To Concentric Failure" scientific method of training. Good luck to You my Brother.
Arnold teaches to train to failure as well
What is the difference?
This is so refreshing after listening to Arnold brag about working out for FIVE HOURS a day.
If you have enough strength for a second set, you didn’t try hard enough on the first.
I have been doing ineffective workouts for 11 years, now thanks to Jay's research and Common sense I worked out for 3 weeks now and I see results!! Thank you Jay!!!
how did it go my guy
Intense Brief and Infrequent
-Mike Mentzer
Discovered you by way of Elliot Hulse and I'm intrigued. It seems you focus more on aesthetics though and I'm more into simply getting stronger. How would this approach work for someone like myself who trains only two big compound lifts per training session? I do a pull session with weighted pull-up and a deadlift variation and a push session with squat and overhead press variation. One of each per week. I'm keen to try this approach, but I'm not sure how to implement it. Just jump straight into the heaviest set right away? Seems a bit dodgy because I decide how heavy my working set should be based on how the warm up sets feel that day.
It works BEST for strength. Aesthetics are an after effect, or a consequence of the strength increase. I use the same exercises as Jay, (after taking a while off lifting) and my lifts are all going up like crazy. Strength comes first, then size.
Are you performing each Rep of the exercise with a cadence?