Break it up into multiple cycles over time. As an example, 4 exercises for 12 weeks and then repeat with 4 new ones. Over time, your biceps will be exposed to multiple movement types without workouts taking forever and become stale.
@@CornFed_3 with all respect to Jay Cutler, it doesn't make any sense to focus on that much movements. You need 2 to 3 excercises and you don't need to change them at all until the time that you feel bored with them and lose motivation because of that boredom. Focusing on as little excercises as possible helps you to build up the technique, to master, to perfect, and progressively overload you muscle. When you switch to often, you just need to learnthenew technique at first, and only after that you'll be able to properly load your muscle
@@drunklorry3406, right, basically what I was getting at. For me, 12 weeks is a good time period to switch things up. Biceps are easy since they can be worked out more often as one progresses in weight lifting. To the point that 2-4 exercises split up between 2-3 days per week is plenty. I get bored over time so the 12 week thing is my preference, but over the course of a year, I’ll easily expose my biceps to 12-16 different movements. I find it beneficial to gain the most amount of size. I’m also 6’4” so my arms take extra work over others.
I think Jay meant 12-16 total sets. That would fall in line with what we know is an effective weekly volume. Lee Priest was high on volume and recommended 20.
@@arnar9478 agreed the man won multiple Mr Olympia. He didn't stutter. 12-16 different exercises 3-4 sets each. I hate when people try to tweak the formula like they've ever had more muscles than Jay 🤭. He said what he said!😤 So let's all strive to reach where he once was.
@@erenmeatrider Wrong😭🤣. Quit trying to shortchange the workout. The man said what he said! 12-16 different movements 3-4 sets each. U guys are cheating the workout already 😭 toughen up and accept the challenge!
12-16 sets🙁😧😨 Jay's right. I really will have the best biceps out here. I won't be able to feel my arms either but ok. Love it Jay. Push us to the impossibilities
As always, great tips from the legend! Also, something to consider is that the biceps brachii supinate the forearm. So, really focusing on supination throughout the movement is a great cue for biceps development (i.e., a more neutral hand position biases the brachialis and brachioradialis more throughout the movement).
Found a huge pump recently by single arm DB hammer curls superset with straight bar or cambered bar, inside grip curls to failure. Hammer DBs can be performed with light weight, anywhere from 20 to 30 reps and then straight to the standing bar curls. Always thankful for Jays insight
I remember trying to do a ton of fancy bicep variations in a workout one day. I couldn't move my arms without serious pain for about 4 days. Always sticking to 2-3 basic movements with 3 sets to form failure in the future.
@@magsvro6668 can you explain? How does protein affect pain level? I wasn't new to lifting so Idk mabye I stained a tendon or something. It felt a lot worse than my typical soreness.
i like it when bodybuilders have some brains and apply intelligent programming instead of "let's add way too much volume and overtrain but since we're on peds it's fine"
I'm agree with Arnold when said that long biceps have more impact when you fatigue the muscle more than 90 degree. In fact twist and compress the muscles especially with lateral dumbells raise, but lift 90 degree could also works and it's good to change. Calves is more genetic problems that biceps but really nice biceps come also from natural genetic too. A pure natural person could understand the impact of exercise and what you can expect.
@@aakashkaushal1167 no he didn't. He said what he said. Quit trying to cheat the winning formula. Jay was multiple Mr Olympia he was definitely doing 12-16 exercises 3-4 sets each at his peak. How about we try to reach the goal instead of shortening it like it's in our human nature to do.
@@xCallxMExJJx that's the most ridiculous thing I've ever read. If your goal is to do 12 different bicep exercises in a workout, you're an absolute lunatic who knows zero about building muscle.
I don't know whether Jay was pointing to his short or long head at the start. I think some people get confused about the anatomy. The long head is the outside, peaky part, which usually has a shorter belly than the (longer) short head on the inside. The long head is so named as it attaches higher up on the shoulder and unfortunately, is the cause of many frontal shoulder injuries I see in patients.
12 movements, 3 sets each? As in almost 40 sets per exercise? Holy shit man. I do about 5 movements with 2-3 sets each, and my arms feel blown up at the end of it, along with upper forearm cramps on MOST arm days because I do just a couple of sets of forearms after biceps.
Have the bicep movements that he talks about only one potentially would work the long head of the bicep. Your shoulders have to be behind you to work the long head, everything that he talked about except for maybe cable curls done in a specific way have your shoulders in front of you and only work the short head
I don’t think he meant 12-16 movements, but 12-16 sets, 3-4 sets per movement. Juice or not he’s got years n years of experience he def knows what he’s talking about.
Suppination is the key to the long head. Incline seated curls, 8to12 reps 4 working sets will blow them up. With hammer and barbell curls. All u need for bi's
I work out 1 hour with 3 mins rest and I do one set of each workout of 10-12 reps, sometimes 15 it varies how I'm failing. Before I get bashed about this, I did try doing more sets and I noticed a negative effect such as getting weaker. THIS works best for me and I gain muscle, Idc about professional body building. I just want to be fit if that makes sense, I don't want to be huge and I just eat regular food with protein shakes obviously.
You can use your hand/ fingers to target which bicep muscle you’re using if you Struggle to control them with your mind. For example: if you squeeze with the pinky and ring finger portion of the hand it will encourage the inside bi to activate more and if you squeeze more with the thumb, pointer finger you will target the outside bi more 👍👍
12-16 movements. Holy shit that’s like a 4 hour workout
I could easily get away with 2-4
Agree, maybe 5 or 6 for me
Break it up into multiple cycles over time. As an example, 4 exercises for 12 weeks and then repeat with 4 new ones. Over time, your biceps will be exposed to multiple movement types without workouts taking forever and become stale.
@@CornFed_3 with all respect to Jay Cutler, it doesn't make any sense to focus on that much movements. You need 2 to 3 excercises and you don't need to change them at all until the time that you feel bored with them and lose motivation because of that boredom.
Focusing on as little excercises as possible helps you to build up the technique, to master, to perfect, and progressively overload you muscle. When you switch to often, you just need to learnthenew technique at first, and only after that you'll be able to properly load your muscle
@@drunklorry3406, right, basically what I was getting at. For me, 12 weeks is a good time period to switch things up. Biceps are easy since they can be worked out more often as one progresses in weight lifting. To the point that 2-4 exercises split up between 2-3 days per week is plenty. I get bored over time so the 12 week thing is my preference, but over the course of a year, I’ll easily expose my biceps to 12-16 different movements. I find it beneficial to gain the most amount of size. I’m also 6’4” so my arms take extra work over others.
I think Jay meant 12-16 total sets. That would fall in line with what we know is an effective weekly volume. Lee Priest was high on volume and recommended 20.
But after that he said 3 sets each so that wouldnt make sense
@@erenmeatrider perhaps
@@erenmeatrider pretty sure this is what he meant
@@arnar9478 agreed the man won multiple Mr Olympia. He didn't stutter. 12-16 different exercises 3-4 sets each. I hate when people try to tweak the formula like they've ever had more muscles than Jay 🤭. He said what he said!😤 So let's all strive to reach where he once was.
@@erenmeatrider Wrong😭🤣. Quit trying to shortchange the workout. The man said what he said! 12-16 different movements 3-4 sets each. U guys are cheating the workout already 😭 toughen up and accept the challenge!
Mans explained in under a minute what a vast majority of fitness influencers would drag out for a 20 minute vid
Jay fat af
And still get it wrong
Exactly
Yeah most of thoses fitness influences don’t know what they are talking about
@@girishkumar4415and still won 4 mr olympias ❤
I see Jay is rocking w that 8 hour arm workout 🔥
I’m still perplexed at how Jay developed his biceps to the point they split down the middle best biceps I’ve ever seen hands down 💪💪💪
It’s called the bicep for a reason, there’s two heads
Tren hard
@@Niaaal lol Google translate changes it to 'train' hard
@@Niaaal anavar give up
Genetics make that more pronounced in some
Do one for triceps as well!
Submit to Christ or perish
@@camilosanchez831How do you know he hasnt.
@@camilosanchez831 lmao
@@camilosanchez831we don’t submit to humans
Resistance is futile. We are Borg.
12-16 sets🙁😧😨 Jay's right. I really will have the best biceps out here. I won't be able to feel my arms either but ok. Love it Jay. Push us to the impossibilities
12-16 weekly sets is definitely recommended ..i do biceps thrice a week and it equates to 16 sets per week .
@@lukecullins9934 in the video he said 12-16 movements 3 different sets. To clarify how impossible it is
Jay from all these shorts has consistently preached 8-12 reps my friends...let's all listen to Mr. O and start seeing better gainzzz! 💪 🏆
You can’t argue with what Jay does because it works.
BUT, every lift is a rocking motion and fast
When he says 12 to 6 movement 😮 I didn't even know there were so many different exercises for biceps.
As always, great tips from the legend! Also, something to consider is that the biceps brachii supinate the forearm. So, really focusing on supination throughout the movement is a great cue for biceps development (i.e., a more neutral hand position biases the brachialis and brachioradialis more throughout the movement).
i agree i built my arms this way!
Jay my man! Still rocking it hard! 💪💪
He's spitting straight up bullshit 🗣️🗣️🔥‼️
Love this vid jay keep it up 💪💪
If there's any man to listen too. It's this man
You can manipulate your peaks and biceps genetic make up. Wow. Science based right there
Found a huge pump recently by single arm DB hammer curls superset with straight bar or cambered bar, inside grip curls to failure. Hammer DBs can be performed with light weight, anywhere from 20 to 30 reps and then straight to the standing bar curls. Always thankful for Jays insight
This man has potential to be a great bodybuilder
Hey Jay Cutler you are the best bodybuilding of all time he is my ideal forever
Amen! That's a legend there....thank you, keep feeding us with some knowledge
You're very educational and entertaining Mr. Cutler 💪
12-16 exercises?!
Total sets
It's amazing how Jay Cutler and Markus ruhl still have Mass biceps. 💪
Thanks Mr Olympia 4x for the great advise
I loved gaining knowledge from the legends you can’t go wrong😊
And most importantly, never do that many movements on just biceps unless you’re juiced to the gills
I remember trying to do a ton of fancy bicep variations in a workout one day. I couldn't move my arms without serious pain for about 4 days. Always sticking to 2-3 basic movements with 3 sets to form failure in the future.
@@jakeraymond8963 you didnt eat enough protein after
@@magsvro6668 definitely wasn't meeting his daily protein intake for his BMI
@@xCallxMExJJx fr. unless its your first 2 weeks training ever you shouldn’t have pain for 4 days after if you eat enough protein
@@magsvro6668 can you explain? How does protein affect pain level? I wasn't new to lifting so Idk mabye I stained a tendon or something. It felt a lot worse than my typical soreness.
Jay this isn't spoken enough in my opinion genetics of the structure is so important man
Jay STILL GOT IT....Should compete again...😊😊
Solid advice. Those movements have helped me build 22 in arms . #MrO #Fit50 💪🏼
Man Jay is looking awesome
Common error. A lot, not alot. Great video!
This guy could be a great bodybuilder
Swing and you hit the upper biceps...do strict preacher curl and it helps to fill up the gap near the elbow joint
Wow! That sure is alot of sets just for biceps. What about the other body parts?
i like it when bodybuilders have some brains and apply intelligent programming instead of "let's add way too much volume and overtrain but since we're on peds it's fine"
Thanks Champ.
I’st said that Cutler has a pair of cowboy boots that he covered in Orange Roughy fish skin! Brilliant! Cheers mates!!
Wonderful shot
THANKS FOR SHARING JAY💯
36 sets for biceps?!?!
Yeah buddy.
3 sets plus 1 superset 💪🔥
I'm agree with Arnold when said that long biceps have more impact when you fatigue the muscle more than 90 degree. In fact twist and compress the muscles especially with lateral dumbells raise, but lift 90 degree could also works and it's good to change. Calves is more genetic problems that biceps but really nice biceps come also from natural genetic too.
A pure natural person could understand the impact of exercise and what you can expect.
Mike Mentzer is shaking his head right now
AT LEAST 12 EXERCISES FOR BICEPS? Damn that's some crazy volume
Same. I heard 12-16 like whaaaaaat😦
12-16 total sets
He meant 12-16 sets for biceps which is3 sets of 3 exercises or 4sets of 3.
@@aakashkaushal1167 no he didn't. He said what he said. Quit trying to cheat the winning formula. Jay was multiple Mr Olympia he was definitely doing 12-16 exercises 3-4 sets each at his peak. How about we try to reach the goal instead of shortening it like it's in our human nature to do.
@@xCallxMExJJx that's the most ridiculous thing I've ever read. If your goal is to do 12 different bicep exercises in a workout, you're an absolute lunatic who knows zero about building muscle.
Holy shit 36-48 sets is insane. And I thought I overworked myself
Thanks Champion for your suggestion..
Thanks Jay.
So....do every bicep exercise. Got it
I don't know whether Jay was pointing to his short or long head at the start. I think some people get confused about the anatomy. The long head is the outside, peaky part, which usually has a shorter belly than the (longer) short head on the inside. The long head is so named as it attaches higher up on the shoulder and unfortunately, is the cause of many frontal shoulder injuries I see in patients.
He looks better now then when bodybuilding
Chin ups as warm ups
Im getting biceps tips from Will Ferrell today
Good stuff
Okay that's great work all the angles
Can’t believe Jay Is still as big as he is
"Wanna learn to hit the long head? Well heres how to work the short head."
My favourite jay cutler
Legend 💪💪💪💪🇮🇪🇮🇪🇮🇪🇮🇪💯💯💯
Movements = sets , realistic
Dam I always do only 4 exercises for biceps, 12 to 16😲🔥🔥
Does it work?
12 movements, 3 sets each? As in almost 40 sets per exercise? Holy shit man. I do about 5 movements with 2-3 sets each, and my arms feel blown up at the end of it, along with upper forearm cramps on MOST arm days because I do just a couple of sets of forearms after biceps.
Recommends 16 exercises.. for a muscle group with only TWO muscles..very simple pulling muscle.. one goes with hand inverted other hands neutral.
Thank you
Flatter biceps are much more aesthetic
Sorry, Jay, was SO distracted by ur AWESOME presence & BODY(WOW!!!❤)...
NOT one (1) word u said resonated!!! 🥰👍😍
STILL, 💯% a CHAMP!!!!
Okay so quit my job and do 4-5 hour workouts until I'm so tired I'm doing 1 pound curls. Got it let's go!
12 to 16 set , 8 to 12 reps. 4 to 5 different bicep workouts
Super hero jay cutler
Have the bicep movements that he talks about only one potentially would work the long head of the bicep. Your shoulders have to be behind you to work the long head, everything that he talked about except for maybe cable curls done in a specific way have your shoulders in front of you and only work the short head
12-16 movements is the entire amount of working sets. So 3 sets 8-12 reps for preacher, 3 sets 8-12 cable curls, etc, etc.
Thanks Sir
I'm over here trying to maximize my triceps lol
Jay Bird!!!
Genetic for sure play a role
❤️❤️
😎
People this I’m insane when I say 12-16 movements finally a pro saying the same
Hammer curls are the best
I don’t think he meant 12-16 movements, but 12-16 sets, 3-4 sets per movement. Juice or not he’s got years n years of experience he def knows what he’s talking about.
Suppination is the key to the long head. Incline seated curls, 8to12 reps 4 working sets will blow them up. With hammer and barbell curls. All u need for bi's
3-4 Sets of 3-4 diff movements totalling 12-16 sets.
Yo . What do you think on failure bro. Also neg reps, super sets, drop sets
jay is cool
💯
All these bodybuilders forget to say one thing tho every time
@JayCutlerTV HIT or Heavy Duty work? Your experience? Sorry if you’ve been asked already. Looking great man 👍🏻
He’s basically describing hypertrophy
At at 0:10, I could not help but think of the Genetic Freak, Scott Steiner.
I work out 1 hour with 3 mins rest and I do one set of each workout of 10-12 reps, sometimes 15 it varies how I'm failing. Before I get bashed about this, I did try doing more sets and I noticed a negative effect such as getting weaker. THIS works best for me and I gain muscle, Idc about professional body building. I just want to be fit if that makes sense, I don't want to be huge and I just eat regular food with protein shakes obviously.
6-10 reps; 9-12 sets; 3-4 exercises.
かっけーなーマジで
And how many cycles do we need to see it like that?
♥
You can use your hand/ fingers to target which bicep muscle you’re using if you Struggle to control them with your mind. For example: if you squeeze with the pinky and ring finger portion of the hand it will encourage the inside bi to activate more and if you squeeze more with the thumb, pointer finger you will target the outside bi more 👍👍
Your hard
12-16 movements 😳. Bro my biceps are toasted after only 2
Wait 12-16 different bicep exercises is crazy 😂
Total sets he probably meant
@@TheMaxik no, he said the sets after
What if your like Arnold, with one long full bicep and one short peaked one lmao
So I should do curls for arms 🤔. That’s genius.