Russian power lifters rep in 3-5 reps, they do not want to build size, they want to build maximum strength. Higher the reps the more size is built. Studies done in 20-50 rep range. Reason platz leg regiment was 10-20-50 reps on the squat.
@@bathtubrenew Studies consistently show that anything over around 35 reps to failure doesn't build muscle and may even reduce muscle mass when used regularly due to unrecoverable fatigue. Tom didn't do sets of 50 very often and they were most likely a waste anyway.
If 100 reps reduce muscle, then how do some calisthenics people who never do weighted calisthenics dont lose their muscle and still get VERY VERY VERY SLIGHTLY bigger per year ?@@Zombies8MyPizza
Exactly, enough weight! You have to go heavy enough for whatever reps you do. Pro Bodybuilders don't use stretch weight, they go heavy enough to put a little English on their reps because the weights heavy enough to recruit the maximum muscle fibers.
I usually start with a weight that I can do six reps with, and work up until I can do about 15 and then I get a heavier weight and start back at 5 or 6 reps. It's always my goal to graduate to a new weight for each exercise
I really respect that Jay caveats everything with "I found that this works well for me" instead of being one of those dudes that talk like everyone is the same.
I would disagree with you. 8-12 reps is the same hypertrophy muscle building for everyone. What’s different is how much one will max out at 8 reps with. But its still 8 reps and you continue that til you can do 12 and then increase your weight again to 8 rep max
Exactly. What works for one may not work for others, especially considering the uniqueness of the individual, such as limitations due to injury or medical conditions. Jay provides the foundation for bodybuilding that has worked for him, adapt what what you can for your training. His calf training techniques helped me get large calves with definition without being obesely overweight. Overweight folks have large calves because they work them just by walking around. I have had to work at my calves...
Exactly! A good trainer or TH-cam Bodybuilding Influencer knows that no one way works great for every single person on earth and that it IS wise for them to preface their statements to their clients or fans with: “For ME, this particular lifting technique, pre-workout supplement, dietary suggestion, or lifting schedule has worked well. For ME.”
I disagree with you. I've read many articles from pros that share very clearly that no 2 bodies are the same, but they all agree that between 8 to 12 reps builds a bodybuilding physique. Why? Because it's scientifically proven
No. Listen to your own body and how it's responding to the motions you're putting it through. Arnold is 7-time Olympia and he may say something different.
Yeah, but the tension is lower, so it doesn't matter as much as you think. If only the time mattered, and not tension, you could build your biceps more by holding a 5 gram grape for 15 minutes than by curling a 10 kg dumbbell for 5 minutes.
I completely agree Jay. It really comes down to full muscles, good to great form and volume. I’ve followed you since gosh 03 and you’ve always brought fullness and a complete package to the stage. Shout out to your quad stomp, every time I need that little extra zip, I throw on one of your videos where you made a comeback and took it back from Dexter, that was one of your top 3 if not your top condition ever. Sick bro keep rocking
@@Howtocreatewinningfocalsbeads Thats why you " work" at Amazon lol.. as if likes is what makes you rellevant in some sort of way. brownoser ..btw hows your channel going? Lots of likes ? 🤣🤣🤣🤣🤣🤣
@@abdallahhesham87 ty. He’s liked my comments before, I’m sure it wasn’t even him lol might be an intern who answers his TH-cam channel but for some dill hole to call me out for expressing myself on this platform completely makes people frustrated to even communicate, which ultimately hurts the content creator
Jay has got to be the goat IMO. Not the most O titles, but to look like he does all these years later while others are in wheelchairs or dead, (no disrespect, love those guys too) he is the all-time pinnacle of bodybuilding.
I agree 100% I’ve always done 8 and as of lately I don8-13 and I still grow and still get stronger. Three sets of 8 on three working sets always increased my strength too
I don't know shit about body building. Whenever I work out I have always just done 3 sets of a medium difficulty until failure. I used to go to the gym, but for a long time I've just done things like sit-ups, squats, pushups, and stuff with resistance bands simply because I don't have all the equipment and I can do that anywhere. I also don't want to be a giant muscle man. I just want to look good naked. What do you mean by three working sets? Thanks.
@@thejohn6614 'Working sets' mean anything after the 'warm up' sets. So if he was doing say, a light warmup set followed by a medium warm up set that already makes x2 sets - and then x3 hard 'working' sets, he's not 'counting' the warm ups in his total, he would only 'count' the 'working sets' where he's trying to push/pull a heavy weight for reps. So his workout would be technically, five sets total, but only three of those would be his 'working' sets, the first two are the warm up sets. I think I made that a bit messy - 'working sets' is your total sets, minus 'warmup sets'. For you, doing the calisthenics, it's a bit hard and maybe unnecessary to really do 'warmups' for things like pushups, because the reps will probably be quite high already for you, so in that case, probably all of your sets would be 'working' sets.
@@MasterSargent-wu3ij what's that got to do with anything? Everyone grows differently and not every workout regimen and rep routine is the blueprint for everyone. And how much someone has in the bank or how they look on-stage shouldn't be authority over someone else. -by the way, Jay was on PEDs to get as big as he was should Plasmodium be on that as well bcs Jay was?
Mike Mentzer would say - the number of reps does not matter. What is important is doing reps until muscle failure, because that is the real stimulus to muscle growth
I read the encyclopedia of modern bodybuilding by Arnold Schwarzenegger and it was one of the best things I've ever done to achieve my goals on building muscle mass. The 10-8-8-6 pyramid adding a little weight to each set has always been my go to, and at 46 it's still working 💪 actually I probably look better now than I did in my 20s
I used the pyramid method and was in the best shape of my life at 58 I get hi😢 on by30 year olds training keeps you young gets the blood pumping bringing oxygen too your cells and organs
We all appreciate your page Jay! Growing up and watching you in the MF magazines was all a big part of our lives, and we all still look up to you! Thanks for all you have done and are doing for us! Keep up the great work Champ! 💪 🏆
I think it depends,. I find 8-12 for my upper body is perfect and I'm always progressing. But for my legs they have crazy endurance so I have to do higher reps around 15-25 depending on the exercise....I didn't work this out until I had an injury and I had to go to doing lighter weight and higher reps. I noticed I actually gained size during my recovery so I just kept that rep ranges for my legs and it has been working. I always say experiment,. I try things from time to time for a month or 2. If it works I'll incorporate it into my overall workout. My back likes a higher rep range too 12-16 reps for pull ups and rowing etc. Trial and error people work out what works for you
I agree just like we all have different fingerprints people have to listen to their own body an see how it responds to different reps and sets high intensity and low intensity training
You should do reps according to your muscle fiber types. Some muscles have more fast twitch or slow twitch type fibers than others. And everyone has a different ratio of fast twitch and slow twitch fibers in any given muscle due to differences in genetics, training, etc. Calves especially need higher reps because of their primary fiber type.
@@PlayshotKalocan you tell me how should we use warm up sets after dynamic stretching and all that, what % from my max should be my warmup set and how many sets and how many reps before my working set
I've increased gains after a plateau by holding the last rep for a count of 9-12 on lat pulldown, chest press , pec contraction and some other exercises. And I agree 8-12 works fine , there's no magic number it's what works best for you, each exercise is different for the next person but you'll fall somewhere close to 8-12 and find it is the best. Great vid bloke.
This might sound weird, but lately I've just been doing whatever my body calls for that day. Each rep, set, rest time, & targeted muscle group I base on listening to my body. Same for diet. It's working better than previous failed attempts at regimented schedules or hard set macros. Yesterday I played basketball for an hour, and ate 3 turkey burgers (maybe 800 cal). I could've ate way more but really wasn't hungry. I try to really listen bc my hypothesis is my body will tell me. I make up lots of full body exercises at the gym, love cables and always incorporate fully concentrating on my core in every exercise. I was 240 on day 1, am down 7 pounds in 5 days and today feels like chest/shoulders/core. I'm also discovering personal dietary tricks. For example I tried cutting diets before and always failed on the 4th day. Meaning I'd eat low carb, strict deficit, low to moderate fat even, but high protein for 3 days & most of the 4th. But on that 4th night I'd always break and eat like a madman. This time I alloted for 1 cheat meal every 4th night. 2 nights ago it was a bag of chocolate cookies. But I follow it with back to healthier cut days. What I'm saying is I failed every time I fought my own tendencies but this time i think I'm going to succeed bc I'm listening to them. In listening, I've found hunger is rare too. Most of my eating was more boredom or entertainment. But now if I really listen and only eat when actually hungry (wanting to eat is not hunger) it's amazing how much less I require. I'm going to push the limits of a 5 week cut and see what's possible. I'd like to go from 240 to 205 in ab 35 days while maintaining and possibly even enhancing lean mass. After that I may incorporate a more maintenance approach to eating (like including some complex carbs) but I'm just gonna listen to my body and I have this odd feeling that this will be the 1st time I really succeed with my health goals
Yep, you’re right Jay but I believe how Arnold Schwarzenegger also believed that you should from time to time throw a 1 rep max in which really helped the size and density come up. I feel most bodybuilders don’t do max lifts unfortunately. I recommend though warming up properly and making sure you have a solid safety catch to push off of. 😉
Ngapain mengangkat 1 repestisi maks. Olahraga itu untuk sehat, jika trrllu sering mengangkat sprti itu itu bukan untuk sehat menurut saya, tapi menyakiti diri sendiri. Oke otot kamu mungkin akan lebih kuat, tapi tulang kamu semakin tua semakin lemah.
To pose most body builders really have to flexible for there size. Most people make fun of body builders for not being able to reach there mid back but honestly in every other sense they are pretty flexiable
As someone who literally just had cortisone shots in both of my shoulders, this morning to be exact, there’s nothing gained from a 1-2 PR. Nothing. Your muscles and mind do not remember that weight, it remembers your 6-12 rep range so for someone whose 41, my best advice would be to stay away from low, dangerous rep ranges. Not saying it can’t be done, but unless your competing in those specific lifts, I would 86 them out of your training altogether
@@Howtocreatewinningfocalsbeads I did it. With the t-bar row. Started with 2 plates, got to 3, 4, and eventually 5. Once I got strong enough to do more, I did it.
@@TheBussyAnnihilator yes, but it was an approach I took, that seemed to work. Ive done it with t-bar row, dumbbell pullover, deadlifts, and bench. I've done the traditional 8-12 as well, and I do some stupid amount of reps. It all works.
The muscles know tension and contractions. Isometric won't get you very far...it must contract through a range. The more tension and the times it contracts, the stronger the stimulus to grow. (obviously those are two opposing factors that have to be balanced)
i'm no expert in this field, but from what i know, after 12 reps you're training for muscular endurance. hypertrophy will obviously still happen but not "optimal" because you'd be lifting lighter weights. but i think it's still good as an accessory in your workouts, because why wouldn't you train for endurance?
I do 20 reps with light weight to pump the muscle with blood & warm up. Once I do 4 sets, each set adding more weight, then the last 4 sets I do 12 reps, squeezing every reps & slowly bring it down...👍 "GET TO THE CHOPPER!"
I love how I've seen so many of your videos for many years and they literally state the same thing over and over not super heavyweight the same rep range . real information brother thank you .
Rep range is bs. This guy was on the juice and he's not smart enough to understand the science. If you want to get size and strength and be lean look up Dorian Yates. Trained 3-4 times a week MAX for 45 min Max 6 Mr. Olympias and in my opinion looked way better than Cutler! Dorian was actually pretty intelligent and listened to Arthur Jones and mild mentzer who were both brilliant people. Mentzer probably the most intelligent bodybuilder ever.
Truth is a variety of ranges works best, compound lifts such as Dead’s, Squats, Bench should be performed at the beginning of the workout for rep ranges in the 4-6. 1 or 2 exercises following that will be in the ranges of 8-12, then 1 exercise finishing off with 15-20 reps. This formula hits all the fibres
Its not actually the number of reps, its the time under tension. Just so happens 8-12 reps is right in that time frame. But you could do 4-5 reps slower and get the same result. Where each rep takes around 10 seconds.
@AS false it had been proven by multiple studies that 60-90 seconds to failure is the most efficient. If what you were saying were true you could do one rep to failure.
Dude is so humble, like him since Ronnie said that "he must be on crack" and J answered with praise for Ronnie...here he says "in my opinion" he knows there's going to be hate and counter opinions so he says in my opinion, humble respectfully.🎉
Jay looks & breathes amazing for his age, still training & keeping quality size, congrats sir, you are a standard in bodybuilding! A champions' champion!
I like this guy. I met him @ Vegas at the Whole Foods on Charleston and Rampart and saw him at the old Golds on Lake Mead (Now EoS). He had time for me. Good man. Humble attitude. You can tell internally he's a hard-driving, critical, competitive individual but it's directed inward, never at you. Real nice guy.
True stuff, even if you want to powerlift, if your size is holding you back you want to do those higher rep ranges when bulking to build size and then build back the strength after.
![[TH] VCT Masters Shanghai Playoffs DAY 6 // G2 vs GEN | 100T vs TH](http://i.ytimg.com/vi/M6jxF80AajI/mqdefault.jpg)
Bro looks the most healthy out of all of the behemoths.
He knew when to quit the drugs and when to detox hence he still alive in one piece today
8-10 !
And he still has his hair......Tom Prince was a guy I wish would end up where Cutler is now......its too bad.
💯
I’m going with Dorian
Looking fantastic for 50. Jay did it right.
He's 49 but close enough
Came here to comment the same. Looks fantastic, even in the face.
He did way less PEDs, and had great genetics! Great combo to stay healthier imo! 💪🏼
He's using peptides , especialy follistatin , thats why
He is using sauce of course he looks great
Man is a total gentleman.
Meet him absolutely a gracious human being.
An awesome ambassador!
Were you sore after ? 😂
12,10,8 with increased weight is what i do.
"Any range can build muscle"
Glad that he said this. Just because something isn't optimal, that doesn't mean it can't still lead to significant gains.
Marathoning can build muscle. It’s like a 50000 rep max each step. Not very volumous muscle
Any range "can" build muscle. Going to or close to failure is key. Only the last 5 reps are intense enough to create growth.
Russian power lifters rep in 3-5 reps, they do not want to build size, they want to build maximum strength. Higher the reps the more size is built. Studies done in 20-50 rep range.
Reason platz leg regiment was 10-20-50 reps on the squat.
@@bathtubrenew Studies consistently show that anything over around 35 reps to failure doesn't build muscle and may even reduce muscle mass when used regularly due to unrecoverable fatigue. Tom didn't do sets of 50 very often and they were most likely a waste anyway.
If 100 reps reduce muscle, then how do some calisthenics people who never do weighted calisthenics dont lose their muscle and still get VERY VERY VERY SLIGHTLY bigger per year ?@@Zombies8MyPizza
Jay got into the body building game, won mr Olympia and became one of the greats, and made it out still healthy and looking good. Man’s a legend
You dont know if Hes healthy.
@@bratarnolda1014 health encompasses different factors not just illness
@@bratarnolda1014 yeah he looks healthy though and that’s a lot more than most body builders
@@bobjimbobjim9006 even Arnold looks good
@@bratarnolda1014 That's true. None of us really know.
nothing can beat the old recipe: enough weight, correct technique and a proper rep range is always going to give you results
nothing fixes a bad sleep schedule and a bad diet tho
@@harris2898 both of you have excellent points
Proper rep range seems subjective though, Ronnie and levrone for example worked out in the 2 to 8 rep range and grew
@@harris2898 No results happen without lifting and you can easily gain muscle on a bad diet so lifting is best.
Exactly, enough weight! You have to go heavy enough for whatever reps you do. Pro Bodybuilders don't use stretch weight, they go heavy enough to put a little English on their reps because the weights heavy enough to recruit the maximum muscle fibers.
This guy seems to be genuine humble and helpful. Wow
Yeah he’s a super humble guy. He always explains stuff in plain English.
I usually start with a weight that I can do six reps with, and work up until I can do about 15 and then I get a heavier weight and start back at 5 or 6 reps. It's always my goal to graduate to a new weight for each exercise
I really believe that is the overall best recipe for growth. Perfectly said :)
Best way and healthiest 4 joints n tendons
That’s what I do too. 6 is my minimum
Interesting.
I agree on the 6 reps but as soon as I can get 10 good ones I'll jump the weight up just enough so I'm back to 6 but that's what works for me
I really respect that Jay caveats everything with "I found that this works well for me" instead of being one of those dudes that talk like everyone is the same.
He is not a retarded influencer for newbies
I would disagree with you. 8-12 reps is the same hypertrophy muscle building for everyone. What’s different is how much one will max out at 8 reps with. But its still 8 reps and you continue that til you can do 12 and then increase your weight again to 8 rep max
Exactly. What works for one may not work for others, especially considering the uniqueness of the individual, such as limitations due to injury or medical conditions. Jay provides the foundation for bodybuilding that has worked for him, adapt what what you can for your training. His calf training techniques helped me get large calves with definition without being obesely overweight. Overweight folks have large calves because they work them just by walking around. I have had to work at my calves...
Exactly! A good trainer or TH-cam Bodybuilding Influencer knows that no one way works great for every single person on earth and that it IS wise for them to preface their statements to their clients or fans with: “For ME, this particular lifting technique, pre-workout supplement, dietary suggestion, or lifting schedule has worked well. For ME.”
I disagree with you. I've read many articles from pros that share very clearly that no 2 bodies are the same, but they all agree that between 8 to 12 reps builds a bodybuilding physique. Why? Because it's scientifically proven
Gotta listen to the people who have lived the results. 👍
No. Listen to your own body and how it's responding to the motions you're putting it through. Arnold is 7-time Olympia and he may say something different.
no because if you juice your workout will look a lot different imo, peope who juice can train way longer than people that dont !
Don’t forget that higher reps like 10-15 instead of 3-4 should also result in more time under tension 🤙🏽
Is that better for strengthening tendons?
Time under tension
yeah you would know wouldnt you , you tooth pick
Yeah, but the tension is lower, so it doesn't matter as much as you think. If only the time mattered, and not tension, you could build your biceps more by holding a 5 gram grape for 15 minutes than by curling a 10 kg dumbbell for 5 minutes.
I use the 1-20 rep range. Works great for me
Is it building muscle?
Personally I also found a variety of rep ranges works best. I'll do some sets heavy (1-5 reps), moderate (6-8 reps), and lighter (9 or more).
Very true
I do 0-80 rep range and I recommend everyone do it too
I do the same. Light weights, but higher reps. After 2 rotator cuff injuries, it’s better than going heavy.
I completely agree Jay. It really comes down to full muscles, good to great form and volume. I’ve followed you since gosh 03 and you’ve always brought fullness and a complete package to the stage.
Shout out to your quad stomp, every time I need that little extra zip, I throw on one of your videos where you made a comeback and took it back from Dexter, that was one of your top 3 if not your top condition ever. Sick bro keep rocking
Like he's actually gonna read your rant lol
@@michelrood2966 he does if hes free
@@michelrood2966 see the likes I got clown? Was making a point
@@Howtocreatewinningfocalsbeads Thats why you " work" at Amazon lol.. as if likes is what makes you rellevant in some sort of way. brownoser ..btw hows your channel going? Lots of likes ? 🤣🤣🤣🤣🤣🤣
@@abdallahhesham87 ty. He’s liked my comments before, I’m sure it wasn’t even him lol might be an intern who answers his TH-cam channel but for some dill hole to call me out for expressing myself on this platform completely makes people frustrated to even communicate, which ultimately hurts the content creator
Jay has got to be the goat IMO. Not the most O titles, but to look like he does all these years later while others are in wheelchairs or dead, (no disrespect, love those guys too) he is the all-time pinnacle of bodybuilding.
Jay and Dorian for me.
Who else is in a wheelchair?
Jay and Arnold for me if were voting
Ronnie Coleman:(
I agree 100% I’ve always done 8 and as of lately I don8-13 and I still grow and still get stronger. Three sets of 8 on three working sets always increased my strength too
I don't know shit about body building. Whenever I work out I have always just done 3 sets of a medium difficulty until failure. I used to go to the gym, but for a long time I've just done things like sit-ups, squats, pushups, and stuff with resistance bands simply because I don't have all the equipment and I can do that anywhere. I also don't want to be a giant muscle man. I just want to look good naked. What do you mean by three working sets? Thanks.
@@thejohn6614 'Working sets' mean anything after the 'warm up' sets. So if he was doing say, a light warmup set followed by a medium warm up set that already makes x2 sets - and then x3 hard 'working' sets, he's not 'counting' the warm ups in his total, he would only 'count' the 'working sets' where he's trying to push/pull a heavy weight for reps. So his workout would be technically, five sets total, but only three of those would be his 'working' sets, the first two are the warm up sets.
I think I made that a bit messy - 'working sets' is your total sets, minus 'warmup sets'.
For you, doing the calisthenics, it's a bit hard and maybe unnecessary to really do 'warmups' for things like pushups, because the reps will probably be quite high already for you, so in that case, probably all of your sets would be 'working' sets.
@@Wildcat_Hellcat I get it. Thanks for the explanation.
Jay is probably one of the dad that would absolutely teach their child most things that he know. Such a good dude man
Is one h3 and Jeff nipprrad great guys personality and knowledge
@@mesiroy1234 😂😂😂 nope. Nipples is 💩
All while having the son stating " I know dad ...." to EVERTHING 😅the power of teenage years 😊
Doesn't sound all that bright though
8-15 is the rep range I use for most of my upper body exercises.
Dats y he a professional and a millionaire and you not
@@MasterSargent-wu3ij what's that got to do with anything? Everyone grows differently and not every workout regimen and rep routine is the blueprint for everyone. And how much someone has in the bank or how they look on-stage shouldn't be authority over someone else. -by the way, Jay was on PEDs to get as big as he was should Plasmodium be on that as well bcs Jay was?
@@MasterSargent-wu3ij people still spell that's as Dats? Loser!
@@MasterSargent-wu3ij least he can spell...
@@MasterSargent-wu3ij 8-12 or 8-15 is exactly the same thing really
This man knows his stuff I train the same way listen to the people who have been there I'm 50 and still train like a pro
Jay is the man! A super humble living legend! 💪🔥🔥🔥👊
Absolutely correct... that's why you're still in the best shape and energy is clearly evident... thanks Jay... love your advice.🤗🤗💥💥💥🙏🙏🙏
You are the bodybuilding icon for me. Learnt a lot from you.
When jay speaks , I get my hearing devices out and LISTEN UP. This is the greatest Mr Olympia of all time. Thanks champ
Love this guy, so humble and not afraid to give the info straight forward
Following Jay for years
What a legend and humble person
The advice he gives always makes sense and delivers results
Mike Mentzer would say - the number of reps does not matter. What is important is doing reps until muscle failure, because that is the real stimulus to muscle growth
Muscles aren’t broken down
@@slumped9677 yeah it should be muscle failure. By the way, muscles fibres are broken during exercise
What? You’re actually listening to Mike Mentzer over Jay Cutler?😂😂😂😂😂
Muke Mentzer is being debunked left and right though
Ah yes, mike mentzer the rage quitter.
I read the encyclopedia of modern bodybuilding by Arnold Schwarzenegger and it was one of the best things I've ever done to achieve my goals on building muscle mass. The 10-8-8-6 pyramid adding a little weight to each set has always been my go to, and at 46 it's still working 💪 actually I probably look better now than I did in my 20s
I used the pyramid method and was in the best shape of my life at 58 I get hi😢 on by30 year olds training keeps you young gets the blood pumping bringing oxygen too your cells and organs
I am glad someone is still giving good advice. I still train the old way. You can't go wrong. 😎👍💯
This was the answer I was looking for... off to the gym. Thanks Jay
Thanks for this Jay, i was trying to figure out how to train old school
One of the legends!
We all appreciate your page Jay! Growing up and watching you in the MF magazines was all a big part of our lives, and we all still look up to you! Thanks for all you have done and are doing for us! Keep up the great work Champ! 💪 🏆
Such a nice guy I love jay he’s prolly one of the nicest men you will ever meet even tho he looks like he would flip a car over
I think it depends,. I find 8-12 for my upper body is perfect and I'm always progressing. But for my legs they have crazy endurance so I have to do higher reps around 15-25 depending on the exercise....I didn't work this out until I had an injury and I had to go to doing lighter weight and higher reps. I noticed I actually gained size during my recovery so I just kept that rep ranges for my legs and it has been working.
I always say experiment,. I try things from time to time for a month or 2. If it works I'll incorporate it into my overall workout. My back likes a higher rep range too 12-16 reps for pull ups and rowing etc.
Trial and error people work out what works for you
I agree just like we all have different fingerprints people have to listen to their own body an see how it responds to different reps and sets high intensity and low intensity training
Thirty rep squats for me
You should do reps according to your muscle fiber types. Some muscles have more fast twitch or slow twitch type fibers than others. And everyone has a different ratio of fast twitch and slow twitch fibers in any given muscle due to differences in genetics, training, etc. Calves especially need higher reps because of their primary fiber type.
@@PlayshotKalocan you tell me how should we use warm up sets after dynamic stretching and all that, what % from my max should be my warmup set and how many sets and how many reps before my working set
I've increased gains after a plateau by holding the last rep for a count of 9-12 on lat pulldown, chest press , pec contraction and some other exercises.
And I agree 8-12 works fine , there's no magic number it's what works best for you, each exercise is different for the next person but you'll fall somewhere close to 8-12 and find it is the best.
Great vid bloke.
Thanks for All your Valuable Tips Mr Olympia. Have a good day.
Hard to argue with one of the greatest bodybuilders of all time.
This might sound weird, but lately I've just been doing whatever my body calls for that day. Each rep, set, rest time, & targeted muscle group I base on listening to my body. Same for diet. It's working better than previous failed attempts at regimented schedules or hard set macros. Yesterday I played basketball for an hour, and ate 3 turkey burgers (maybe 800 cal). I could've ate way more but really wasn't hungry. I try to really listen bc my hypothesis is my body will tell me. I make up lots of full body exercises at the gym, love cables and always incorporate fully concentrating on my core in every exercise. I was 240 on day 1, am down 7 pounds in 5 days and today feels like chest/shoulders/core. I'm also discovering personal dietary tricks. For example I tried cutting diets before and always failed on the 4th day. Meaning I'd eat low carb, strict deficit, low to moderate fat even, but high protein for 3 days & most of the 4th. But on that 4th night I'd always break and eat like a madman. This time I alloted for 1 cheat meal every 4th night. 2 nights ago it was a bag of chocolate cookies. But I follow it with back to healthier cut days. What I'm saying is I failed every time I fought my own tendencies but this time i think I'm going to succeed bc I'm listening to them. In listening, I've found hunger is rare too. Most of my eating was more boredom or entertainment. But now if I really listen and only eat when actually hungry (wanting to eat is not hunger) it's amazing how much less I require. I'm going to push the limits of a 5 week cut and see what's possible. I'd like to go from 240 to 205 in ab 35 days while maintaining and possibly even enhancing lean mass. After that I may incorporate a more maintenance approach to eating (like including some complex carbs) but I'm just gonna listen to my body and I have this odd feeling that this will be the 1st time I really succeed with my health goals
I hold onto high faith Jay Cutler letting me know 8-12 reps for rounded muscle mass is good 💪
☝Now if I just knew how many sets I should do for mass ??🤔
Yep, you’re right Jay but I believe how Arnold Schwarzenegger also believed that you should from time to time throw a 1 rep max in which really helped the size and density come up. I feel most bodybuilders don’t do max lifts unfortunately. I recommend though warming up properly and making sure you have a solid safety catch to push off of. 😉
Giving Mr Olympia advice on bodybuilding 😂😂.
Are you for real?
Ngapain mengangkat 1 repestisi maks. Olahraga itu untuk sehat, jika trrllu sering mengangkat sprti itu itu bukan untuk sehat menurut saya, tapi menyakiti diri sendiri. Oke otot kamu mungkin akan lebih kuat, tapi tulang kamu semakin tua semakin lemah.
Jay I appreciate the knowledge you pass on. You are an inspiration and a true champion
Awesome advice...thanks man 😎👍
Jesus christ this guys 50? Exercise really is a miracle fountain of youth
That'll be the hgh keeping him looking young
Forget about numbers, all that matters is how you execute the exercise!
Excellent advice
Jay keep these informative quick vids coming, such great gems coming into compact no BS capsules. Thanks for sharing
People say he looks good for 50. I disagree I think he looks good for 20 !
How is your mobility compared to your competition days?
To pose most body builders really have to flexible for there size. Most people make fun of body builders for not being able to reach there mid back but honestly in every other sense they are pretty flexiable
Thanks for that information
And that there boys and girls, is knowing half the battle!!- G.I. JOEEEEEEEE
Almost 50 and Jay looks like he’s 30!
Love this guy, he's always been a class act. Giving good advise always. Thanks J!
Jay's a class act, l grew up admiring him and reading all his articles in muscle magazines. Stay 💪 Jay!
Bingo, he's spot on. 7 to 11 reps are best to build muscle size.
8 to 12
@@tikemyson56279 to 13
I had a good system of working sets 8-12. but having a max out, 1 -2 reps, to get stronger, so you can do more weight during the working range.
You get stronger with 8-12 too lol
I would say 3-5 or 5-8 is better for getting stronger. 1-2 doesn't really do anything
As someone who literally just had cortisone shots in both of my shoulders, this morning to be exact, there’s nothing gained from a 1-2 PR. Nothing. Your muscles and mind do not remember that weight, it remembers your 6-12 rep range so for someone whose 41, my best advice would be to stay away from low, dangerous rep ranges. Not saying it can’t be done, but unless your competing in those specific lifts, I would 86 them out of your training altogether
@@Howtocreatewinningfocalsbeads I did it. With the t-bar row. Started with 2 plates, got to 3, 4, and eventually 5. Once I got strong enough to do more, I did it.
@@TheBussyAnnihilator yes, but it was an approach I took, that seemed to work. Ive done it with t-bar row, dumbbell pullover, deadlifts, and bench. I've done the traditional 8-12 as well, and I do some stupid amount of reps. It all works.
Big Jay! The man doesn’t age.
The muscle only knows tension not numbers. I like to start off heavy to get some a good pump going then drop the weight from 50, 45, 40 then back up
The muscles know tension and contractions.
Isometric won't get you very far...it must contract through a range.
The more tension and the times it contracts, the stronger the stimulus to grow. (obviously those are two opposing factors that have to be balanced)
Thanks for doing these videos, Jay! Can't tell you how much you've helped my gains at 39 years old! Such great advice!
If only Dorian knew this, he'd still be Mr. O
Or he would’ve never been mr O at all
I do 0 reps 3 sets 😆
I just love how humble he is alllllllll the time ❤
Awesome video! 😊
How do you feel about 15-20?
i'm no expert in this field, but from what i know, after 12 reps you're training for muscular endurance. hypertrophy will obviously still happen but not "optimal" because you'd be lifting lighter weights. but i think it's still good as an accessory in your workouts, because why wouldn't you train for endurance?
I do 20 reps with light weight to pump the muscle with blood & warm up. Once I do 4 sets, each set adding more weight, then the last 4 sets I do 12 reps, squeezing every reps & slowly bring it down...👍 "GET TO THE CHOPPER!"
I'm mostly doing 15-20 now because it's easier on your joints. I don't want to risk having any issues as i get older.
I believe 15 to 20 reps IS the optimal rep range for hypertrophy
Just 3 words to this question :
Train To Failure
I just got interested in this sport. I did some homework on this guy today & watched his legendary 2009 quad stomp about 30 times. Instant fan.
I love how I've seen so many of your videos for many years and they literally state the same thing over and over not super heavyweight the same rep range . real information brother thank you .
Rep range is bs. This guy was on the juice and he's not smart enough to understand the science. If you want to get size and strength and be lean look up Dorian Yates. Trained 3-4 times a week MAX for 45 min Max 6 Mr. Olympias and in my opinion looked way better than Cutler! Dorian was actually pretty intelligent and listened to Arthur Jones and mild mentzer who were both brilliant people. Mentzer probably the most intelligent bodybuilder ever.
Ty Jay. You are forever a Superstar. God bless
Great advice! Thank you
Tanks for the tips
I get relieved when I get answers for questions I didn't know I had.
Good advice!
Truth is a variety of ranges works best, compound lifts such as Dead’s, Squats, Bench should be performed at the beginning of the workout for rep ranges in the 4-6. 1 or 2 exercises following that will be in the ranges of 8-12, then 1 exercise finishing off with 15-20 reps. This formula hits all the fibres
appreciate the advice
A wealth of knowledge in the field and isn’t afraid to share it or make you purchase some program.
Thank you for the info
Thanks for the video! 👍
TQ Jai Sir 👌🙏🏻
Its not actually the number of reps, its the time under tension. Just so happens 8-12 reps is right in that time frame. But you could do 4-5 reps slower and get the same result. Where each rep takes around 10 seconds.
It's all about proximity to failure and mechanical tension, not time or reps. But 5-30 reps is ideal.
EXACTLY💯
@AS false it had been proven by multiple studies that 60-90 seconds to failure is the most efficient. If what you were saying were true you could do one rep to failure.
@@summondominion I didn't mention about doing one rep maxes or anything below 5 reps
Time under tension isn’t as important as you think.
Dude is so humble, like him since Ronnie said that "he must be on crack" and J answered with praise for Ronnie...here he says "in my opinion" he knows there's going to be hate and counter opinions so he says in my opinion, humble respectfully.🎉
big inspiration 💪🏽💚🖤
Feed me wisdom Jay!! what an absolute unit a true army of one.
THANK YOU! For clarifying it! Sick of this 3-6 rep or 1.
Very nice good advice
Thank you sir!
Absolute love this man! A real legend! It's great to listen to good advice from one of the greatest! 💪
Listening to Jay is the best advice I can get living my bodybuilding lifestyle! 💪mrwtby
You're awesome Jay!
He still looks amazing at 50. Much respect.
Jay looks & breathes amazing for his age, still training & keeping quality size, congrats sir, you are a standard in bodybuilding! A champions' champion!
Appreciate the knowledge big homie!
I like this guy. I met him @ Vegas at the Whole Foods on Charleston and Rampart and saw him at the old Golds on Lake Mead (Now EoS). He had time for me. Good man. Humble attitude. You can tell internally he's a hard-driving, critical, competitive individual but it's directed inward, never at you.
Real nice guy.
*That GH keeping him looking young*
Imformation is invaluable the Goat
Love this content type thanks cutler
great info thx :)
Thanks for the game, Champ! I appreciate it 😌✊!!!
Thanks Jay! You still look amazing!
fantastic info!! still can't believe it...
Bro is a true gem & a legend. Thanks for creating a legacy for us! 🫡
True stuff, even if you want to powerlift, if your size is holding you back you want to do those higher rep ranges when bulking to build size and then build back the strength after.