@@greeninja2728thats the point. The majority of the exercises that even the biggest bodybuilders do for most of their growth dont stray too far from the basics. If someone is trying to sell you on something complicated or never seen before, it is much more dubious.
Standing calf raises Quads-squat -extremely heavy Hamstrings-stiff legged deadlifts (dumbbells or barbells) Back-pullups give that nice V taper Shoulders-shoulder press (dumbell or barbell, machine or smith machine) Chest -bench press with dumbbells Biceps-barbell curl (whether straight bar or camber bar) Triceps -dips Forearms-wrist curls Ab training-hanging leg raises
@@craig8624the tension goes off the muscle in dips at the top of the movement and I think the commenters are talking about how he doesn't really go down very far at the bottom of the movement. I go that low on my heaviest set of weighted dips (usually with an added 135 pounds) and feel I'm really only half/quarter repping but if it worked for Jay I'll keep doing it for the heaviest work (lighter sets I go much lower down).
@@craig8624no it isn’t. Range of motion is something you consistently find in studies is a huge deal for growth. “Time under tension” is broscience with no scientific support
The muscle is under motion the whole rom. Ideal dip is going as far down as you can and fully locking out at the top. Jay even says it right in the video with the lockout they just used an unfortunate clip@@craig8624
It’s funny how simple a proper plan is. The key is adherence to it and radical consistency. Jay could probably write out a one page plan to get your average dude to go from average to big and jacked, no long fancy articles required. But will the average dude follow it 100% properly and consistently, work out with maximum intensity every time? Likely not.
One of the most useful shorts i've ever seen. Like, most channels just take up their sweet time to show all of these. But Jay just fid all these with references. Just amazing!!!
He kept it so simple and clean and yet some of the people don't understand you dont need to work with those complex shitty movement to build a good physique, just keep it simple and clean thats it.
For me I’ve been doing Biceps - Spider Curls with Hex Bar and hammer curls Triceps - Pushdowns Forearms - I haven’t done much with them yet Chest - Chest dumbbell flys or dumbbell bench press Core - I do reverse crunches Delts: Shoulder press with dumbbells and Lat raises Traps - Ez curl bar or dumbbell shrugs Lats - haven’t been able to do a pull up yet so I do incline bench back rows with dumbbells Quads - normal and bar squats along with maybe Pendulum Squats Glutes - RDL Hamstring - hamstring curls Calf’s - Calf raises I’ve been working out for five months, lost 20 lbs and gained a good amount of muscle as well and I’m changing my workouts every so often and trying better techniques
Curling with your fingers instead of wrists is way more effective and also will give 10x stronger pump trust I'm a rock climber I do everything for forearms and grip
@@mekhmoukhmehdi6923both of those exersices are mainly for grip and crushing strength. Just look at the strongest grippers. Their forearms aren't huge.
Obviously, though, for major muscles you want to do two exercises, so for chest, add a fly, for shoulders, add raises, for back, add rows, and for upper thighs, add extensions and curls.
Berbell curls are fantastic! They allow for very gradual progressive overload as you can add a little extra over time. Im more comfortable with leg press. Dips are great for pecs and front delts. Jay, you are the man!
These are great, I'm definitely not as big as Jay but after studying carefully some muscles in the body I would say in terms of legs, a Hack Squat gives you very close results with the Squat without so much fatigue. When it comes to Hamstrings, there's a muscle that doesn't get train at all in an RDL so I would do both an RDL and a leg curl (preferably seated). For the bicep a unilateral inclined curl would be the best, with the barbell curl being a close second, and for the triceps a skull crusher would also be the best. And for the abs a cable crunch would be way better than what Jay is saying, since it makes progressive overload A LOT easier
These aren't just the best exercises for each body part, they're the only muscles needed for each body part. If you work on building strength, you will build muscle.
The last one will have you plateau at some point if you dont add weights. Bodyweight is great as a start but if continuous hypertrophy is the goal you need progressive overload.
Best exercise for calf is : tip toe jogging Best exercise for bicep: chin up. Just make some adjustments in placement and wrist for more bicep focus Everything else what he said. Not my opinion. This is fact. See any footballer's calf. See any gymnast's bicep. Curls can be stressful on people's lower spine when their bicep can lift a lot. Weight chin up? You can do 1 rep max any day. Compound movement is always better When you are training enhanced even if the exercise is not the best - it will still give you insane results. However Jay's bicep and calf recommendation is the second best option to what I said. So in no way are they bad advice.
I’ve been working out at home for 4 months consistently after being inactive for 3 years. Db press inclined, declined and flat followed by floor flies and reverse grip db flat press. I weight 60kg and feel days ago I’ve done easily 50kg 4x12 barbell bench press flat. The new few days i couldn’t feel my chest being sore as when i do at home with dumbbells. Overall dumbbells works MY chest much better. Fyi i bro slip
For those overpraising his simple fitness exercises per body part, remember he’s only answering the question for “top” main exercises for each body part which implies there’s more to the list for refined development of each body part.
Jay just put in one short what the fitness industry would put in a 6 hour $300 course.
It’s mind blowing, and this influencer era doesn’t help. Just compiling shit information and vomiting it all over the internet.
It’s just so annoying
Yeah but these are quite well known exercises for each muscle group
@@greeninja2728thats the point. The majority of the exercises that even the biggest bodybuilders do for most of their growth dont stray too far from the basics. If someone is trying to sell you on something complicated or never seen before, it is much more dubious.
Fr subscribed instantly
bruh there are literally a thousand free videos that are short and simple on youtube for fitness exercises. are you new to the internet?
It’s crazy how slight range of motion jay needed for some exercises while still getting a crazy contraction. That guy was JACKED af lol
Keeps the tension
He can't do the amount of range of motion beacause of his size
He's going for aesthetics not strength, so range of motion doesn't matter
@@l.n3187He's hardly aesthetic😂
@@MR12AMAZING4x Olympia winner
Notice how all the exercises are simple and not super flashy and complicated.
Lol the stupid stuff is how fitness influencers make money. "Science based lifting"
@@camdenritter7652you should watch Jeff Nippard. His channel is probably the best I’ve come across in a long time
It's why they call these exercises the basics. They work, unlike those pointless, flashy ones.
He seriously omitted some classic staples, especially barbell rows
Those are just the best exercises, most of those compound lifts have a isolation lift to go with it.
If Jay speaks we better listen!
Yessiree, Jay is the captain of the ship and we must listen to him 💯!!!
@@coolgainz9307more like captain of the needle
@@raredays2767 hahaha 🤣💉
@@raredays2767You wouldn't look like Jay with all the needles in the world...sorry.
@@mr.brenman2132 what does that have to do with the fact that Jay juices.
If Jay Cutler says do pullups, you do pullups.
Standing calf raises
Quads-squat -extremely heavy
Hamstrings-stiff legged deadlifts (dumbbells or barbells)
Back-pullups give that nice V taper
Shoulders-shoulder press (dumbell or barbell, machine or smith machine)
Chest -bench press with dumbbells
Biceps-barbell curl (whether straight bar or camber bar)
Triceps -dips
Forearms-wrist curls
Ab training-hanging leg raises
❤
🫡
Squats -- heavy, of course -- sadly, I left the chat
ج
@@0anant0It's all relative. Do what's heavy for you.
Bro literally had damn near no range of motion on his dips and yet his triceps are huge.
its ideal to keep the muscle under tension
@@craig8624the tension goes off the muscle in dips at the top of the movement and I think the commenters are talking about how he doesn't really go down very far at the bottom of the movement. I go that low on my heaviest set of weighted dips (usually with an added 135 pounds) and feel I'm really only half/quarter repping but if it worked for Jay I'll keep doing it for the heaviest work (lighter sets I go much lower down).
@@craig8624no it isn’t. Range of motion is something you consistently find in studies is a huge deal for growth. “Time under tension” is broscience with no scientific support
The muscle is under motion the whole rom. Ideal dip is going as far down as you can and fully locking out at the top. Jay even says it right in the video with the lockout they just used an unfortunate clip@@craig8624
Full lockout is basically completely triceps @@anaussie213
Holywood: MaGiC
Mr. Olympia: do the basics and eat food.
В качестве еды имеешь ввиду стероиды?
It’s funny how simple a proper plan is. The key is adherence to it and radical consistency.
Jay could probably write out a one page plan to get your average dude to go from average to big and jacked, no long fancy articles required. But will the average dude follow it 100% properly and consistently, work out with maximum intensity every time? Likely not.
You forgot all the gear they are on!
The most humble bodybuilder.
That's noel daddy
One of the most useful shorts i've ever seen. Like, most channels just take up their sweet time to show all of these. But Jay just fid all these with references. Just amazing!!!
One of the most useful short videos I've ever seen!
You should watch jay cutlers full body workout video
Wow! This is maybe the most valuable Short ever
He kept it so simple and clean and yet some of the people don't understand you dont need to work with those complex shitty movement to build a good physique, just keep it simple and clean thats it.
well, you don't have to do much at all on gear.
🤡🤡🤡@@jadrickmorrison126
This exercise selection is pretty top tier ngl
most helpful CZcams video I've seen
For me I’ve been doing
Biceps - Spider Curls with Hex Bar and hammer curls
Triceps - Pushdowns
Forearms - I haven’t done much with them yet
Chest - Chest dumbbell flys or dumbbell bench press
Core - I do reverse crunches
Delts: Shoulder press with dumbbells and Lat raises
Traps - Ez curl bar or dumbbell shrugs
Lats - haven’t been able to do a pull up yet so I do incline bench back rows with dumbbells
Quads - normal and bar squats along with maybe Pendulum Squats
Glutes - RDL
Hamstring - hamstring curls
Calf’s - Calf raises
I’ve been working out for five months, lost 20 lbs and gained a good amount of muscle as well and I’m changing my workouts every so often and trying better techniques
Standing Calf Raise, Squat, Stiff Legged Deadlift, Pull ups, Shoulder Press, Bench Press, Barbell Curl, Dips, Wrist Curls, Hanging Leg Raises
All facts coming from a legend 🙌🏾💪🏾
Curling with your fingers instead of wrists is way more effective and also will give 10x stronger pump trust I'm a rock climber I do everything for forearms and grip
I do both: curl it up with your fingers and then curl your wrist at the end
It definitely works better for strength
Do you think doing farmer walk is worth it if i have a pair of grippers
@@mekhmoukhmehdi6923both of those exersices are mainly for grip and crushing strength. Just look at the strongest grippers. Their forearms aren't huge.
No one is looking at a rock climber to learn how to build mass. You're strong sure but that's a different thing.
Those are my dream calves
Why? They are unastheatic and are not functional
@@Hussain15319we know it's you, Mario
@@BigSmokeyGTA I'm not mario
@@Hussain15319 they’re 99.99% better than I have (or lack of 😪)
Good luck on your journey king🦵🏻
Man, he just gave everything for free in a short. Dayumn
Thanks Jay these videos are gold for people getting in shape
Jay Cutler doesn't have calves, he has cattle
Underrated comment
Amazing insight Jay! God bless you my friend!
Very helpful short! ❤Actually one of the most helpful shorts I've ever seen. Thanks🎉
I like that Jays dips aren’t going all the way down like people think you need to do.
The fact that he gave us this information for free just made him my favorite
Every video this man makes is great.
Obviously, though, for major muscles you want to do two exercises, so for chest, add a fly, for shoulders, add raises, for back, add rows, and for upper thighs, add extensions and curls.
Are you a Mr Olympia too???😅
Excellent, enjoyable and very informative video.
Jays training philosophy clearly works for longevity in bodybuilding
Jay, You're the King for a reason. Much respect
That range of motion 😮💨
Great list!
You know i see alot of people do like some elaborate bicep exercise, but i always thought just the standard dumbbell curl was the best.
Great video king 👑 ❤
“Prime era” Jay would and did say otherwise
Overhead triceps extension over dips, cause chest and shoulder press work triceps similarly. And DEFINITELY straight curls over cambered bar
Respect for including dips and pull ups 💪
"Dip being a lockout movement" shows him doing partials
Thanks Jay,
I will use these in my training
You aren’t already? Get on a program dude
@@aaronharman5431 Right? Most of these are the basics. To be fair this guy is probably a kid.
Check out the fitness wiki (it's on google), good source of information on diet and exercise. Even provides tried and tested routines.
@@vvoof2601i think he was being sarcastic
Them damn pullups kill me elbows.
He’s hittin those planet fitness dips😂
Pure gold in 1 min
Thank you sir❤
Great and solid advice in short 👌👌
Jay é mostro
For me
Quads & Adductors : Wide Stance Squats
Glutes, Hamstrings : Good Mornings
Forearms : Wrist Roller
Biceps : Seated Dumbbell Curls
Triceps : Overhead Cable Extension
Lats : Weighted Pullups
Upper Back : T Bar Rows
Chest : Weighted Dips
Shoulders : Barbell OHP
Core : Hanging Leg Raises
Very helpful thanks 👍
This guy seems like he knows his stuff. I think he could go far in bodybuilding.
Goated opinion 👑
I definitely miss squatting and barbell lifts.
Jay was unbelievable in his prime
Berbell curls are fantastic! They allow for very gradual progressive overload as you can add a little extra over time. Im more comfortable with leg press. Dips are great for pecs and front delts. Jay, you are the man!
i love that he added "heavy" for squats lol.
that felt like s flex, i dont think he meant light weight for any of the others 😂😂
cringe
For shoulders, def should focus on side delts.
Upright rows or lateral raise
Thanks Jay!!
"Dip being lockout movement" shows jay not locking out
This is the best exercise list imo i agree with this
Honestly all spot on advice,especially for novice lifters heed theses words
And there you go from a former Mr. Olympia. Basic exercises form the core of a lifting regimen, not anything fancy or complex.
Respect jay 👍🏻
Thank you, very useful😀
(i aint doin alldat except the bench)
thanks for the shout out to us gymnasts
I was surprised by the pullups and leg raises. Didnt expect that.
A couple of these exercise that he mentioned I never cared for like dips
Who else has been waiting their entire lifting life for this, especially coming from a proven and trusted source!!
Dips are so underrated
These are great, I'm definitely not as big as Jay but after studying carefully some muscles in the body I would say in terms of legs, a Hack Squat gives you very close results with the Squat without so much fatigue. When it comes to Hamstrings, there's a muscle that doesn't get train at all in an RDL so I would do both an RDL and a leg curl (preferably seated). For the bicep a unilateral inclined curl would be the best, with the barbell curl being a close second, and for the triceps a skull crusher would also be the best. And for the abs a cable crunch would be way better than what Jay is saying, since it makes progressive overload A LOT easier
This man did it the right way. I mean he is still here and looking great. 🙂👍
Awesome edit,
These aren't just the best exercises for each body part, they're the only muscles needed for each body part. If you work on building strength, you will build muscle.
I'm tripping on how little my boy actually MOVED the weight... I was always taught FULL RANGE OF MOTION was essential
Because it's healthier and builds more useful muscles
Modern Bodybuilding is just about being huge and symmetric, so no need to do ful ROM
HOLYY FAWKK THOSE CALVES GAWDDAYMMNN
Jay was massive at his peak.
Knowledge🤙🏾💯
Absolutely true sir
Big Jay ❤
Thanks bro!
Consistent alrounder❤
That's good advice
I love the way Jay trains
This is awesome. Complete body in less than a minute 😂
He is the only guy telling truth about right exercise for asthetic physics
The last one will have you plateau at some point if you dont add weights. Bodyweight is great as a start but if continuous hypertrophy is the goal you need progressive overload.
I usually just use the hamstring machine but I’ll have to try the stiff legged deadlift
All my favorites except dips! I do skull-crushers, but now will try out dips see the results 💪🏽
Not eating enough kills my gains, I try, but when you eat and your stomach is fighting you makes gaining weight hard.
Excellent
Jayyy! Thx bruh
Best exercise for calf is : tip toe jogging
Best exercise for bicep: chin up. Just make some adjustments in placement and wrist for more bicep focus
Everything else what he said.
Not my opinion. This is fact. See any footballer's calf. See any gymnast's bicep. Curls can be stressful on people's lower spine when their bicep can lift a lot. Weight chin up? You can do 1 rep max any day. Compound movement is always better
When you are training enhanced even if the exercise is not the best - it will still give you insane results.
However Jay's bicep and calf recommendation is the second best option to what I said. So in no way are they bad advice.
DIOS LO BENDIGA MAESTRO
The fact that I've been doing half of these exercises for 6 months now and still look like a teletubby is crazy 😅😅😅😅
I'm gonna start training 1/4 inch tricep dips
Best exercise for bicep is weighted chin ups
Thank You !
Any videos yall recommend that go into each one in greater detail?
I’ve been working out at home for 4 months consistently after being inactive for 3 years. Db press inclined, declined and flat followed by floor flies and reverse grip db flat press. I weight 60kg and feel days ago I’ve done easily 50kg 4x12 barbell bench press flat. The new few days i couldn’t feel my chest being sore as when i do at home with dumbbells. Overall dumbbells works MY chest much better. Fyi i bro slip
Mario Rios would be proud
For those overpraising his simple fitness exercises per body part, remember he’s only answering the question for “top” main exercises for each body part which implies there’s more to the list for refined development of each body part.
Just bought a ticket for your show in Denmark