@@beerdrinker2001its actually beneficial to skip chest day once or twice every few months. Then when u get back at it, ur chest will think its starting a new workout again and grow more
As a former powerlifter myself I say your right..sometimes we get so caught up in super heavy weight that we don't really get the work in we need doing fewer reps..it helps with injuries also cause I'm in my 50's now so my body can't handle heavy everytime I lift anymore
In my 50's and rarely ever go less than 5 reps on anything anymore. Usually 8-12 or even 15-20 as Jay said. And it keeps me injury free. The muscles feel full and strong. That's all I need. My kids think I'm strong. And that's all that matters. 😂
Nice to see that high volume worked for you. I am thinking about trying this approach. Right now my max is 205 and my goal is 220. For me to hit 15-20 reps right now I would need about 135 on the bar. So should I focus a lot of my training on sets of 135?
I'd do 80% of 1 rm and do the reps and if u cant do 1 more I'd just pause until I can do another rep and repeat until I hit 20 reps dont loser the weight
@@pelaaja8097It's pretty well known in the fitness world about some of the bad exercises and advice Arnold gave. Don't know why you even said his name
@pelaaja8097 he helps us more in the modern era than any other. He contributes so much of this solid stuff. Ronnie doesn't teach us directly much. Arnold hasn't taught us in 20 yrs. Jay is the 🐐 of social media bodybuilding, which is extremely important. Dorian is also very helpful
The 3 to 6 rep range lifting sub maximal loads its by far the most optimal way to bream through plateaus. Adding in training techniques such as pause training, rest pause, priper accessory work to bring up weak points and accomodating resistance all help. Splitting your training into mesos also helps so maybe do a few mesos to focus on hypertrophy. Then go back to general strengrh based mesos in theb 3-6 rep range. Maybe at the peak of every general strength based meso test your 1RM before deloading. Rinse and repeat and you will keep making progress. Sure its diminishing returns but youll still progress. The problem is when you are advanced the progress comes so slow that it seems like not making any progress at all. If your 5 rep max on squats is 405lbs. It may take you like weeks or months to make that a 6 rep max. An extra rep at that level is literally adding another 405lbs of volume. This is why you have yo become more patient the more advanced you are. Train hard and train smart and remember 8-12 reps is always key
Thanks so much Jay!!! Absolutely 💯 % appreciate it cause #1 I may be at that sticking point soon after some serious gains and #2 I’ve never heard anyone else other than Arnold speak on this subject. Arnold states that he knew that whenever he went into the gym that his muscles would try to get used to whatever he gave in a workout. Arnold said that your muscle memory plays against you for your muscle gains. See it tries to get used to whatever you give it. Arnold said his muscles were like saying I know your whole game plan! I know how many reps you were going to do how many sets you were going to do on whatever exercises. I’ve got you beat , it says! Arnold so then said, fine! I’ll tell you what I’ll do! I’m going to walk into the gym and start straight right off lifting the heaviest weight and see if it’s used to that!
Periodization is key to weight training in general, no matter the discipline. Sound advice that helps move someone from a raw beginner to an intermediate
I love your advice Jay. You’ve reached the pinnacle of your sport but you don’t preach…you advise based on your experience. I always look forward to hearing your advice…please keep it coming and know that it is hugely appreciated 👍🏻😊
Ive been doing 15-20 for the last 6 months and i see a world of change. Every once in a while i go for like 4-6 and it surprises me how much the 15-20 translates.
Going lighter and focusing on different rep ranges and just executing each rep as efficiently as possible is great advice. If you do want to try a 1rm, I do recommend doing a top set of 1-5 reps prior to higher rep work on one of the Bench sessions you do per week.
@noahfitness3974 I literally watch 5'3 manlets benching 315 natty at my gym. I can barely do 275 and I'm 6'1 lol. Shorter people can lift more on average because of shorter limbs/ROM. Usually tall people have good deadlifts but it's because they can make a wide base and already have more muscle. Not much you can do to cheat a squat or bench ROM and it still count. Now if you're 6'6 but built as wide as a refrigerator- then you're talking about a build that defies this rule just because of the sheer volume of muscle on the frame.
Awsome advice.Right now have trouble doing heavy weight on bench from shoulder pain.So have been doing higher reps strick form .Strong believer in some days you just can't put up the weight you want, but slow down do lighter with more reps and sets you are still getting a good workout in.
This is spot on. I tried this and increased my 1 rep max by 20kg!! Going back to basics gives your muscles time to heal and strengthen. Definitely using the same recovery technique on other muscle groups in the future
Facts. I do something similar. I just work a weight til i hit nice 10reps. The. Add tiniest plates in the gym, it drops me back down to 7/8 reps. Then i woke that until i get to 10 again. Rinse repeat. People seem to be allergic to the little plates!
Exactly what I do with all exercises, about every 3rd week. Instead of going for my usual max weights, I do an intensive maximum sets workout with only 50% of the plates on the barbell or dumbells. It totally burns your muscles where you usually just would get stuck on heavier plates with no burn at all at failure. Then... take about 3-4 days rest and then go back to the 'regular' max weight sets. Woppaa... there you go: easily more weight then before! :-)
Jay was the first guy who got me past barbell bench pressing. I thought that’s what I had to do because everyone asks how much you bench. The best chest workouts I’ve ever had were dumbbells and 60 second rest times. It makes a massive difference in how much you can lift, but it feels like you’re doing way more work
I know theres a lot of people focused on hypertrophy here, but i tend to focus on powerlifting, so my routine is focused around lower reps, but i still keep my working weight to around 90% effort, which keeps CNS fatigue down. When im ready to hit a PR and max out, i give myself a week or two of lightening up a bit before pushing for the new weight.
the 8-12 is timeless but so accurate, i always focus on getting 12 reps per set, usually on the last set i’ll get 8-10 and thats when i go till failure no matter how slow the weight comes up, W advice from jay
i remember when the bar was heavy for me. Then this old school bodybuilder group suggested I do 40 reps with the bar, doesn't matter how many sets it takes, but to do as many as i can within a given set until I hit 40 reps (so i don't just do x1 rep for 40 sets). Interestingly, I broke through and was able to progress eventually to 25lb plates on each side and now many years later much further than I thought possible.
People tend to lift to fast and not get the time under tension. Lower what your lifting by 30% and do 3-4 sets of 12 slow reps. The pump will be undenialble. Add in a heavy lift once a week
This is great advice for people that want to be bodybuilders, AKA People that only wanna look strong, but not actually be strong! If you want to be strong, do a 5 x 5 until you plateau, and then do A 531 or some other related program to get over the plateau. That’s how powerlifters do it nobody does it by doing 15 to 20 reps…
I agree with you Mr Cutler . Back in the day I would use the 5x5 method on bench press for 4 weeks followed by 4 weeks of 6 sets of 20, 15, 12, 10, 8, 6 reps respectively and I kid you not I was able to bench press 405 in my early 20's and I only weighed around 185 lbs .
Thanks bro, I do a pyramid set starting at my 1 rep max, drop the weight until I am lifting almost the bar but for a lot of repetitions and then perform bench a second time that week just performing a 5 x 8 set to failure set! Hopefully this is giving my chest sufficient volume and confusion while still testing and increasing my maximum strength!
This advice is why Russian powerlifting records still hold up today. They focused more on volume than weight. Volume is always better than weight for most athletes. Weight benefits those who needs explosiveness paired with good cardio like a boxer or baseball player
Now I understand because I always wondered how on earth I got stronger after a lighter period while I tend to stagnate even lose strength when I keep closer to 1rm
The best way to increase your bench press is high volume push ups 500-100 every day or every other day with rest days for 3-6 months & the numbers on the bench will increase
fyi hitting chest 3 times a week is mainly for juicers which they almost never explain. If you're a natural working out 6 days a week you're just busting your balls off and will burn out. Follow Mike Mentzers protocol if you're natty. 7-10 days inbetween same muscle workouts provides huge gains as long as it is high intensity.
I did what Jay said when i used to lift about 6 years ago. The Bench Press was my worst lift by far. I increased my numbers by pretty much following the advice he gave here. 16 reps.
"The judges never asked me that on stage"...A lot of people need to hear that whole statement lol
Agreed
Yes but not everyone wants to be a bodybuilder.
@Grimmjow19872 Actually, everybody wanna be a bodybuilder. But don't nobody wanna lift no heavy ass weight
That's a fire line😂
@@rickyj1250 ah true though lol.
I started skipping chest day all together to confuse the muscles even more
You want to confuse it, not turn it gay
@@beerdrinker2001😂😂😂😂😂
@@beerdrinker2001its actually beneficial to skip chest day once or twice every few months. Then when u get back at it, ur chest will think its starting a new workout again and grow more
@@beerdrinker2001thinking you need big muscles is gay.
@@ScottHendrix-yz3dui'm gay then
As a former powerlifter myself I say your right..sometimes we get so caught up in super heavy weight that we don't really get the work in we need doing fewer reps..it helps with injuries also cause I'm in my 50's now so my body can't handle heavy everytime I lift anymore
I’m 33 can’t handle heavy weight ever anymore. I see more results lifting light anyways
43yo here. I suppose to find my best way to bench press, usually 4 plates sometimes with slingshot.
From everything I've heard from older powerlifters, the best way to be a good powerlifter is to train like a bodybuilder for like 60% of the year.
@@ADHDlanguagesyes cause ut gives you size and strength
In my 50's and rarely ever go less than 5 reps on anything anymore. Usually 8-12 or even 15-20 as Jay said. And it keeps me injury free. The muscles feel full and strong. That's all I need. My kids think I'm strong. And that's all that matters. 😂
One of a few bodybuilders that gives good advices
This is not a good advice
Solid advice, high volume made me put up my biggest numbers in everything
Especially with triceps and forearms for me
Nice to see that high volume worked for you. I am thinking about trying this approach. Right now my max is 205 and my goal is 220. For me to hit 15-20 reps right now I would need about 135 on the bar. So should I focus a lot of my training on sets of 135?
@@sjt6979I’m in the same boat, at 205 rn and am thinking about doing 135 for high reps
I'd do 80% of 1 rm and do the reps and if u cant do 1 more I'd just pause until I can do another rep and repeat until I hit 20 reps dont loser the weight
When the GOAT speaks,
there's nothing left to say.
He's not Arnold or Ronnie?
@@pelaaja8097hes a goat and should be respected regardless he is a Mr Olympia idc if any of them won they all have the experience and knowledge
@@pelaaja8097It's pretty well known in the fitness world about some of the bad exercises and advice Arnold gave. Don't know why you even said his name
@pelaaja8097 he helps us more in the modern era than any other. He contributes so much of this solid stuff. Ronnie doesn't teach us directly much. Arnold hasn't taught us in 20 yrs. Jay is the 🐐 of social media bodybuilding, which is extremely important. Dorian is also very helpful
@@pelaaja8097😂
This is fantastic advice
no tf its not lol
No one in any strength sport goes from 1-5 reps, does 15-20 reps hypertrophy and then PRs after 2 weeks lol
@@nicholastartaglia4276damn bro never knew you were a Mr.Olympia athlete!
@@MagicCityFLA yeah the Mr. Olympia, the competition where they compete on who has the most strength
Sounds like you’ve never lifted in your life.
@@nicholastartaglia4276shush
He's not talking about gaining strength but to increase muscle mass and appearance.
It's Mr Olympia not the Olympics
Thank you Jay, my dad and grandfather used to work out with you at golds gym in Worcester back in the day and had nothing but praise for you.
You and Dex were the ones who made me fall in love with this sport and your dedication to it is most admirable much ❤
it is more like a drug cult than a sport
Famous dex?
Thanks for passing on your Knowledge Jay.
Also strengthening your back and core will strengthen your chest and vice versa
Bro literally such am underrated comment
Wow I always wondered that but never bothered to research it
"Do lighter reps"
.....Mike Mentzer enters the chat. 😮
But he also said 3x a week.
Thanks Champ
Looking good as always
Jay really looks very healthy and fit. Big respect to this guy
Thanks J!
The 3 to 6 rep range lifting sub maximal loads its by far the most optimal way to bream through plateaus.
Adding in training techniques such as pause training, rest pause, priper accessory work to bring up weak points and accomodating resistance all help.
Splitting your training into mesos also helps so maybe do a few mesos to focus on hypertrophy. Then go back to general strengrh based mesos in theb 3-6 rep range. Maybe at the peak of every general strength based meso test your 1RM before deloading. Rinse and repeat and you will keep making progress. Sure its diminishing returns but youll still progress. The problem is when you are advanced the progress comes so slow that it seems like not making any progress at all. If your 5 rep max on squats is 405lbs. It may take you like weeks or months to make that a 6 rep max. An extra rep at that level is literally adding another 405lbs of volume. This is why you have yo become more patient the more advanced you are. Train hard and train smart and remember 8-12 reps is always key
Goat jay , I’m going to win my show for you for next year
Good luck champ 💪🏽‼️
Thanks so much Jay!!! Absolutely 💯 % appreciate it cause #1 I may be at that sticking point soon after some serious gains and #2 I’ve never heard anyone else other than Arnold speak on this subject. Arnold states that he knew that whenever he went into the gym that his muscles would try to get used to whatever he gave in a workout. Arnold said that your muscle memory plays against you for your muscle gains. See it tries to get used to whatever you give it. Arnold said his muscles were like saying I know your whole game plan! I know how many reps you were going to do how many sets you were going to do on whatever exercises. I’ve got you beat , it says! Arnold so then said, fine! I’ll tell you what I’ll do! I’m going to walk into the gym and start straight right off lifting the heaviest weight and see if it’s used to that!
Thank you for your no BS information. Listen to Jay, guys. He's being honest.
Jay Cutler, legend, respect 💪.
Bench tips from Peter Griffin
Let me ask my pec muscles to solve some quadratic equations to confuse a bit😂😂
Periodization is key to weight training in general, no matter the discipline. Sound advice that helps move someone from a raw beginner to an intermediate
Jay is my chest champion. Pec perfection! 👑🥰
You’re awesome, appreciate your genuineness in wanting to help. It comes through clearly
I love your advice Jay. You’ve reached the pinnacle of your sport but you don’t preach…you advise based on your experience. I always look forward to hearing your advice…please keep it coming and know that it is hugely appreciated 👍🏻😊
This is something I already knew, but needed to hear again. Thanks Champ!
Ive been doing 15-20 for the last 6 months and i see a world of change. Every once in a while i go for like 4-6 and it surprises me how much the 15-20 translates.
Better hyperthrophy?
Going lighter and focusing on different rep ranges and just executing each rep as efficiently as possible is great advice. If you do want to try a 1rm, I do recommend doing a top set of 1-5 reps prior to higher rep work on one of the Bench sessions you do per week.
Honestly. This was just what I needed to hear today.
The most useful information i have heard about bench press this is why cutler is and was one of the best bodybuilders of all time
Thank you, Boss! You’re my hero, man!
I just broke the 250lbs mark at 154lbs BW with this. Great Advice Jay 👍
That’s crazy, very well done!!
Liar
@noahfitness3974 I literally watch 5'3 manlets benching 315 natty at my gym. I can barely do 275 and I'm 6'1 lol. Shorter people can lift more on average because of shorter limbs/ROM. Usually tall people have good deadlifts but it's because they can make a wide base and already have more muscle. Not much you can do to cheat a squat or bench ROM and it still count.
Now if you're 6'6 but built as wide as a refrigerator- then you're talking about a build that defies this rule just because of the sheer volume of muscle on the frame.
This is gold! Thank you.
Insane Idea of the switch up. Reps always matter. Solid advice as usual #MrO #Fit50
Also works for other muscle groups, I use this method on biceps and legs
Awsome advice.Right now have trouble doing heavy weight on bench from shoulder pain.So have been doing higher reps strick form .Strong believer in some days you just can't put up the weight you want, but slow down do lighter with more reps and sets you are still getting a good workout in.
Love the advice given on here. Always spot on
Thanks Jay 💪🏽‼️
He said in his videos he doesn’t bench. Just dumbbell press. But he’s a champ. I should listen
So lucky to be getting some key insights from the Man himself. Appreciate all you do, huge fan and loving your content!
This is spot on. I tried this and increased my 1 rep max by 20kg!! Going back to basics gives your muscles time to heal and strengthen. Definitely using the same recovery technique on other muscle groups in the future
That quote about the judges was hard af.
I love this dude all around good advice
THANX JAY I WILL TRY THIS TECHNIQUE… LIGHTEN UP THE WEIGHT AND TRY TO EXTEND THE REPS
Been stuck on 195 for 2 months then I went on vacation and now I’m stuck on 185 for 1 😂
Lmao
It do be like that. This video is great advice- nothing wrong with lowering the weight and increasing reps
I hit 185 for 2 last session, but today I could only do 1 for 185 :'(
😂😂😂
Happens every time I go out of town!
Thanks Jay
Thanks for the Tips, Jay
Thanks for these awesome and very helpful tips Jay! Appreciate you brother 💪😎
Actually good advice thanks Jay
Bodybuilders and brains don’t belong in the same sentence.
For me going light and then heavy every few weeks injured me more often
Great advice! And it works
Thank you so much 😊
Facts. I do something similar. I just work a weight til i hit nice 10reps. The. Add tiniest plates in the gym, it drops me back down to 7/8 reps. Then i woke that until i get to 10 again. Rinse repeat.
People seem to be allergic to the little plates!
Exactly what I do with all exercises, about every 3rd week. Instead of going for my usual max weights, I do an intensive maximum sets workout with only 50% of the plates on the barbell or dumbells. It totally burns your muscles where you usually just would get stuck on heavier plates with no burn at all at failure.
Then... take about 3-4 days rest and then go back to the 'regular' max weight sets. Woppaa... there you go: easily more weight then before! :-)
Jay was the first guy who got me past barbell bench pressing. I thought that’s what I had to do because everyone asks how much you bench. The best chest workouts I’ve ever had were dumbbells and 60 second rest times. It makes a massive difference in how much you can lift, but it feels like you’re doing way more work
Great Advice, sometimes we try to aim for the 1 Rep Max too often. Instead we should focus on increasing the repetitions with the same weight
Great to hear some advise from the master himself
I know theres a lot of people focused on hypertrophy here, but i tend to focus on powerlifting, so my routine is focused around lower reps, but i still keep my working weight to around 90% effort, which keeps CNS fatigue down. When im ready to hit a PR and max out, i give myself a week or two of lightening up a bit before pushing for the new weight.
Awesome video man thank you
Awesome advise! 👍
You have to „shock“ the muscle, you have to „confuse“ the muscle, what‘s next?
Could you do a video on how to properly bench
the 8-12 is timeless but so accurate, i always focus on getting 12 reps per set, usually on the last set i’ll get 8-10 and thats when i go till failure no matter how slow the weight comes up, W advice from jay
Thank you sir 🙏🏿
Tnkz jay
Awesome advice 🙏
I always like to hear what jay has to say, he his old school, I would like to see him compete again
Yes I started doing this and i can feel the difference in the muscle
Thanks 💪💪
Chest 3x a week is bananas
Great advice!
Good advice,as usual 🇦🇺☮️🙏
good advice. Thank you
ahhh I've been doing this to see what happens and it's been working, so good to hear it from a great
Those little 2.5 lbs weights help break plateaus too! I always increase intensity by 5 lbs in the 6 to 12 rep range.
Great advice from the legend
I've heard this information before but never implemented it. Been stuck at 180lbs on incline and decreasing over time, so I'll give this a shot.
i remember when the bar was heavy for me. Then this old school bodybuilder group suggested I do 40 reps with the bar, doesn't matter how many sets it takes, but to do as many as i can within a given set until I hit 40 reps (so i don't just do x1 rep for 40 sets). Interestingly, I broke through and was able to progress eventually to 25lb plates on each side and now many years later much further than I thought possible.
been doing this and my bench was increase slightly, thanks jay for the advice
People tend to lift to fast and not get the time under tension. Lower what your lifting by 30% and do 3-4 sets of 12 slow reps. The pump will be undenialble. Add in a heavy lift once a week
This is great advice for people that want to be bodybuilders, AKA People that only wanna look strong, but not actually be strong! If you want to be strong, do a 5 x 5 until you plateau, and then do A 531 or some other related program to get over the plateau. That’s how powerlifters do it nobody does it by doing 15 to 20 reps…
I agree with you Mr Cutler . Back in the day I would use the 5x5 method on bench press for 4 weeks followed by 4 weeks of 6 sets of 20, 15, 12, 10, 8, 6 reps respectively and I kid you not I was able to bench press 405 in my early 20's and I only weighed around 185 lbs .
Thanks bro, I do a pyramid set starting at my 1 rep max, drop the weight until I am lifting almost the bar but for a lot of repetitions and then perform bench a second time that week just performing a 5 x 8 set to failure set! Hopefully this is giving my chest sufficient volume and confusion while still testing and increasing my maximum strength!
This advice is why Russian powerlifting records still hold up today. They focused more on volume than weight. Volume is always better than weight for most athletes. Weight benefits those who needs explosiveness paired with good cardio like a boxer or baseball player
GOAT speaks... You listen
Now I understand because I always wondered how on earth I got stronger after a lighter period while I tend to stagnate even lose strength when I keep closer to 1rm
Excellent communication
The best way to increase your bench press is high volume push ups 500-100 every day or every other day with rest days for 3-6 months & the numbers on the bench will increase
Did you mean 500-1000? Either way shitload of push ups. I’m guessing you do a few at random intervals throughout the day rather than all at once?
I do them all at once high volume with good rest and an good diet is key.@@1997saps
fyi hitting chest 3 times a week is mainly for juicers which they almost never explain. If you're a natural working out 6 days a week you're just busting your balls off and will burn out. Follow Mike Mentzers protocol if you're natty. 7-10 days inbetween same muscle workouts provides huge gains as long as it is high intensity.
‘If your technique is pure, size and strength will come’
Only if intensity, volume & nutrition are on point.
True progressive overload takes months to years to lift medium to heavy weight, not weeks to months.
The classic...one leg kick out sit up motion. 😂
Max weight does not help to master mind muscle control. Optimal weight gives you more effective reps.
Great advice 🎉🎉🎉🎉
Never forget when jay inclined 405 for 12 and made it look ridiculously easy
Very good advice 👌 👍
Do a Periodization
I did what Jay said when i used to lift about 6 years ago. The Bench Press was my worst lift by far. I increased my numbers by pretty much following the advice he gave here. 16 reps.