20 sets on a bro split, brah! Come on. I myself train 16 sets per body part. For instance on a back day 4 sets of pull ups, 4 sets of rows, 4 sets of lat pulldowns, 4 sets of bent over rows. Total 16 sets per body part in a bro split... Also, Ronnie Coleman, Jay Cutler, and generally most IFBB pros do bro split. Haven't you been following CBUM's prep series leading up to Olympia each year?
I do 3 full body workouts per week, typically 8 sets on legs per workout (compound movements only) so 24 sets per week on legs, 5 sets of upper body per workout, so 15 sets per week for upper body muscle groups. I do like 50 sets of lateral raises per week though.
I really enjoy him ,he puts alot of basic simple knowledge out there,but coming from him it's very impacting cause he made this system work on a pro platform.just à remarkable athlete.
What people don't understand is that he's talking about a BRO SPLIT. which means he's doing 20 TOTAL SETS FOR THE ENTIRE WEEK per bodypart. It's not that much volume. You probably do 10 sets per bodypart because you work that same muscle two times a week thus getting 20 total sets. It's the same thing.
I guess I need to add another movement to each exercise. I average 16. I use a 4x4 method so I will try out a 5x4 method and see how I feel afterwards.
@@davidrockefeller2007 To be perfectly honest with you, it’s some of both. I am naturally gifted but I have used gear to give me an edge. I do not compete on stage or anything. I just compete with myself.
@@Momoa786 that seems like a reasonable routine. You have to find what works for “You” as an individual. What works for others isn’t going to work for everyone. I think a lot of people have a hard time understanding that.
@@Momoa786 I am 35 about to be 36 in July. I like to train 2 days on then 1 rest day. But the way I train, I need that rest on day 3 because my muscles are just exhausted by then and I don’t feel any benefit when I workout 3 days straight.
3 sets of 10 reps on 3 exercises so 90 reps on big muscles. Smaller ones get 3 sets 10 reps 2 exercises. Complete natural not even supplements. 3/4 days week.
@tikemyson5627 Yes I have nothing against whey powders. Just meant like raw natural as in just food and water. Nothing wrong with taking supplements, in fact they are easier lol.
Jay is one of the goats but people have to take in account that he is on gear. This allows him to recover quicker which means he can do more volume than the normal person. No hate, just saying this so people don’t end up hurting themselves.
His ability to perform valum is not indicative of dear. Even though he was on it, that's not necessarily the case. Anyone who is in shape and conditioned can perform repetition & large volume without tiring
I've trained like this for 8 mouths and my shoulders and chest are the first telling me to stop. I think doing to many sets is just gonna damage too much and your body won't heals completely, I mean, mine can't, maybe some of u could but watch out
i do 4 workouts per split: ie. shoulders/back day: 1. seated lateral raises 4x12 2. smith press 4x8 3. shrugs or upright rows 4x10 4. frontal raises or cable pulls 4x12 1. lateral pulldowns. 2. some form of seated row 3. pull-ups 4. bent row/variant of bent row ive been wanting my shoulders to grow recently so sometimes i’ll do a 5th movement.
I must say I love Jay his legit and super humble Ronnie a little more funny and just as humble but I've been inspired at the age of 38 to prep myself for the next 10 years and been fortunate to put on 6 kgs in 6 weeks of gym trained last 14 years back befor my son was born but rolling back the clock
I do a HIT burn out set with between 30-35 reps and I keep upping the weight every 6 days when I next work out that body part. After the first burn out set I’m barely able to lift light weight and if I had the time I could see myself doing 20 sets but I try to keep it under 35 mins bc of my schedule before work. I can get 5 exercises in during this time. I do like one good set to failure or almost failure and then the next 3-5 are really rather pathetic where it can hurt to do the bar on the last set. I’ve gone up 16 lbs on my estimated squat max in 30 days or 6 workouts. I try to get my whole body every 6 days and do the bro split. But yeah in this video I can’t imagine doing 20+ sets that’s like either there’s a lot of rest in between or just the bar is gonna be heavy at the end
the veins in my neck are bulging out and im jerking and convulsing my appendage until it can only move a few centimeters. 20 sets is a load of balogna 8-11 with mental intensity. been saving me time , I hit 3 PRs just this week.
I’m 54. I go 5-6 exercises 4 sets. On back I go 7-8 exercises. No supplements let alone no gear EVER! Former D1 two sport (Track and Football) athlete.
Yeah that's getting into junk volume for a natty 10 to 12 sets absolute max imo there was an interesting video that shows the muscle growth decline after 10 sets was an eye opener. I've just done 6 sets today heavy and intense I'm done today.
I do average of 40 sets per week per body part. Worked wonders in the beginning now I’m lifting a lot heavier I toned it down so I can recover. Bigger you get the more rest you need if you are using high intensity
I do 20 sets a body part but I go to failure each one and then for my rest I do about 5 to 10 deep breaths and then right into the next set and ik a lot of people say not to but for me it’s been working like a beauty I think personally
To the teenage kids watching this you have to keep in mind that before Jay ever even touched the weight he was incredibly muscular. He was blessed genetically with an incredible recuperative ability. His tolerance for work is off the charts. Not only do most of us not need 20 sets per body part it would be counterproductive. Start with two exercises and once you get a good degree of results you can start adding on.
For a natural non athlete who wants to get strong and look decent then 10 sets per week should be fine Split that in to either 2 / 3 full Body workouts or a 4 days upper lower / push pull type routine
20 sets per body Part. Rest each muscle for 72 hour or until fully healed. That’s how your able to get bigger because you isolate each muscle part to it maximum; the resting is the most important part of the sport because that’s where you eat your proteins,Vitamins, minerals etc. when you come back to the Gym fully Healed ; you can lift heavier then before 😉 Rinse & Repeat. Also don’t forget Cardio!
@@sbFreakinxRican high intensity and low volume basically. He didn’t see the point in spending 3 hours a day in the gym doing 30 sets. There’s only so much growth you can stimulate at a given time. If you Train extreamly hard with 100 percent effort and intensity then it should be brief and infrequent was his philosophy.
It's ridiculous how some other Jo blow could say the same thing and they'd get slagged on. Just because Mr o did doesn't make it right or the best way. When you pinning 10iu grows with 10iu insulin plus base test with anabolic you can train twice a day either way huge volume. Understand when enhanced at the abusive end you hit 50 odd sets per muscle per week.
People just don't get it that you have to be the true fan of what you are doing. You just must love, adore weightlifting. It is never about the results, it is only about process.
GTF outta here. Of course it’s also about the results. If you don’t have some sort of goal, whether it’s to get stronger and bigger or look better aesthetically, the. What are ya even doing.
@Bill Oklahoma I think il listen to Jay who was way bigger and a way better bodybuilder than Mike Mentzer. And much more accomplished in the sport. And Jay didn't smoke meth before his workouts lol
@@lancemill5683 I tried the high volume many set workouts for years and all it did was make me tired for the rest of day.Low volume with good mind muscle connection with slow reps is better for me personally. Also i'm not injection a gallon of gear a week. 100%Natural Also bigger is not better, i rather be well proportioned than a oversized ninja turtle with no mobility lol
Mike Mentzer: 20 sets? Is that for the entire year right?
Mans smoked meth as pre workout 😂 ofcourse he was in pain after that set 😂
@@danielmor4073 if he smoked meth before workout he wou do 200 set and be like "that will do for a warmup"
@@tommydee3765 he did though its known
@@danielmor4073 never said he didn't but i tried it myself not smoking tho but that shit keeps you goin no pain not getting tired and you just go
@@tommydee3765 oh i get you now but he maxed out 100% on 1 set apparently. I think hes a smart dude that also realised he could make money lying
Prime Jay is just the embodiment of early 2000s gym culture. The old clips are nostalgic.
Not Ronnie?
@@Chavanun555 Sure but this is a jay video.
@@konz2891 haha ok
You mean the 90s my brother he is 50 he even had vhs workout plans that these clips are from
@@will2358 but he won in the 2000s though
You want real advice with no BS? Jay is The Man!
Got to give it to Jay. A lot of body builders die or look totally shot out after their careers end but he seems to have found a safer way!
I can't believe he isn't natty. How is he still so well preserved having been a gear head?
@@EatMe420 Man must have cracked the code. Aside from a few hundred hair plugs. He’s still on point!
@@EatMe420Arnold Warnigger is the same way
I mean he looks pretty dreadful to me regardless of if others looks worse
@@rosakop1 I hear ya!
Clarification: 20 sets on a bro split, so 20 sets once a week
That's a lot of sets of it's each day 😮😳
Are you sure?
20 sets on a bro split, brah! Come on. I myself train 16 sets per body part. For instance on a back day 4 sets of pull ups, 4 sets of rows, 4 sets of lat pulldowns, 4 sets of bent over rows. Total 16 sets per body part in a bro split... Also, Ronnie Coleman, Jay Cutler, and generally most IFBB pros do bro split. Haven't you been following CBUM's prep series leading up to Olympia each year?
I do 3 full body workouts per week, typically 8 sets on legs per workout (compound movements only) so 24 sets per week on legs, 5 sets of upper body per workout, so 15 sets per week for upper body muscle groups. I do like 50 sets of lateral raises per week though.
@@colkemker how much time does it take you?
He is just so enjoyable to listen to,just simple instruction
I really enjoy him ,he puts alot of basic simple knowledge out there,but coming from him it's very impacting cause he made this system work on a pro platform.just à remarkable athlete.
When he was 18, he looked 36 now he's in his 40's now he looks 35
He didnt't look 36 when he was 18. He looked maybe around 22-23 not much more. And he's not in his 40s right now, he's turning 50.
@@trn1446doesn't that make him 49?....that's 40's......just being a ball buster...... irregardless he looks great at 49 .....TRT is very good to him.
He takes good care of his health
What?😂
😂
The info is great, but applying it to most people who are natural is a whole different game.
What people don't understand is that he's talking about a BRO SPLIT. which means he's doing 20 TOTAL SETS FOR THE ENTIRE WEEK per bodypart. It's not that much volume. You probably do 10 sets per bodypart because you work that same muscle two times a week thus getting 20 total sets. It's the same thing.
I guess I need to add another movement to each exercise. I average 16. I use a 4x4 method so I will try out a 5x4 method and see how I feel afterwards.
Do you have his genetics or gear? It’s probably too much for normal people
@@davidrockefeller2007 To be perfectly honest with you, it’s some of both. I am naturally gifted but I have used gear to give me an edge. I do not compete on stage or anything. I just compete with myself.
@@Momoa786 that seems like a reasonable routine. You have to find what works for “You” as an individual. What works for others isn’t going to work for everyone. I think a lot of people have a hard time understanding that.
@@Momoa786 you should definitely split the volume per 2 sessions a week
@@Momoa786 I am 35 about to be 36 in July. I like to train 2 days on then 1 rest day. But the way I train, I need that rest on day 3 because my muscles are just exhausted by then and I don’t feel any benefit when I workout 3 days straight.
Feel sets, that was a great point! Getting the Mind muscle connection dialed back in for the training.
I love these educational vids from Jay.
He's got great insights
This is fantastically simplified, which is a good thing. Makes the workouts seem a lot easier.
If your natty you probably won’t be able to handle that much volume, especially in one workout
3 sets of 10 reps on 3 exercises so 90 reps on big muscles. Smaller ones get 3 sets 10 reps 2 exercises. Complete natural not even supplements. 3/4 days week.
@@b.smithy7180 he said 20 sets a body part
@@RawNoLimits Yep, what I commented is what I do as a complete natural not even protein powders.
@@b.smithy7180 whey protein is just extracted from milk so you’d still be natural if you did take it. Creatine is natural to.
@tikemyson5627 Yes I have nothing against whey powders. Just meant like raw natural as in just food and water. Nothing wrong with taking supplements, in fact they are easier lol.
Jay is one of the goats but people have to take in account that he is on gear. This allows him to recover quicker which means he can do more volume than the normal person. No hate, just saying this so people don’t end up hurting themselves.
His ability to perform valum is not indicative of dear. Even though he was on it, that's not necessarily the case. Anyone who is in shape and conditioned can perform repetition & large volume without tiring
I’m so proud of Will Ferrell. Look how strong he became
He shrunk 6 inches
I'll bet Jay is one of the coolest dudes to chill with...
I've trained like this for 8 mouths and my shoulders and chest are the first telling me to stop. I think doing to many sets is just gonna damage too much and your body won't heals completely, I mean, mine can't, maybe some of u could but watch out
This info is Gold..
Thanks Jay, BIG JAY ❤👍💪💪 number one
Nowadays your editor doing good work , we love you Jay ❤❤
Appreciate it J
He's saying hes been on sauce since he was 18.
20 sets per body part being natural is nuts. Remember what worked for Jay may not work for You (specially if you're not using any juice)
Thank you Jay
i do 4 workouts per split: ie. shoulders/back day:
1. seated lateral raises 4x12
2. smith press 4x8
3. shrugs or upright rows 4x10
4. frontal raises or cable pulls 4x12
1. lateral pulldowns.
2. some form of seated row
3. pull-ups
4. bent row/variant of bent row
ive been wanting my shoulders to grow recently so sometimes i’ll do a 5th movement.
This is gross overtraining. You don't need more than three sets per body part. You need to increase intensity and reduce junk volume
I must say I love Jay his legit and super humble Ronnie a little more funny and just as humble but I've been inspired at the age of 38 to prep myself for the next 10 years and been fortunate to put on 6 kgs in 6 weeks of gym trained last 14 years back befor my son was born but rolling back the clock
I love working out all the angles too
Jay still looks great 👍
Thanks brother 😊😊❤❤😊😊
What’s the best movement for kegels you recommend?
The rainbow cafe is a good place to start.
Great information ℹ️
And if you are not an elite lifter, you should ignore everything he just said not apply it to yourself
Why not a hundred sets? 100 is a good round number.
Zero is more round though😂
Relax Mentzer
While I would never do a 100 sets. I do have a thing with the number 100 as I'm doing body weight exercises. I will count to a hundred as far as reps
I do a HIT burn out set with between 30-35 reps and I keep upping the weight every 6 days when I next work out that body part. After the first burn out set I’m barely able to lift light weight and if I had the time I could see myself doing 20 sets but I try to keep it under 35 mins bc of my schedule before work. I can get 5 exercises in during this time. I do like one good set to failure or almost failure and then the next 3-5 are really rather pathetic where it can hurt to do the bar on the last set. I’ve gone up 16 lbs on my estimated squat max in 30 days or 6 workouts. I try to get my whole body every 6 days and do the bro split. But yeah in this video I can’t imagine doing 20+ sets that’s like either there’s a lot of rest in between or just the bar is gonna be heavy at the end
Nice thank you
& yeah this advice is not for natty lifters
Correct. Absolutely
20 sets a body part is entirely wayyy too much damage
Grabbed you at resorts world Birmingham for photo, fairplay 👍
I could see this for some areas like back and shoulders where there's some compound and a bit more flexibility in exercises but biceps?
Mike Mentzer might have something to say about that.
Thats a very diffrent way to train. Later on his way he is also doing volume training.
the veins in my neck are bulging out and im jerking and convulsing my appendage until it can only move a few centimeters. 20 sets is a load of balogna 8-11 with mental intensity. been saving me time , I hit 3 PRs just this week.
I’m 54. I go 5-6 exercises 4 sets. On back I go 7-8 exercises. No supplements let alone no gear EVER! Former D1 two sport (Track and Football) athlete.
No gear. Not good maan
Yeah that's getting into junk volume for a natty 10 to 12 sets absolute max imo there was an interesting video that shows the muscle growth decline after 10 sets was an eye opener.
I've just done 6 sets today heavy and intense I'm done today.
That's awesome that you're still so conditioned! Way to go 2 thumb up I'm impressed!
I do average of 40 sets per week per body part. Worked wonders in the beginning now I’m lifting a lot heavier I toned it down so I can recover. Bigger you get the more rest you need if you are using high intensity
20 sets that’s crazy
Not really
I do 20 sets a body part but I go to failure each one and then for my rest I do about 5 to 10 deep breaths and then right into the next set and ik a lot of people say not to but for me it’s been working like a beauty I think personally
14 sets is my sweet spot, and I still feel like I am pushing it sometimes
Terrible advice. You're telling me legs/back would have the same amount of sets as a little muscle like bicep
Still so big❤
Now that’s what we call pure genetics❤️🔥
Jay The Great Cutler🔥
The GOAT
Wow, Brad from Home Improvement really bulked up.
Depends on how much gear, because it speeds up recovery 😊
For a muscle group i do 10 sets, 8-12 reps each. Except calves 5sets 20reps😅
Did you grow muscles ?
@@Zubairkhan-mj9rn yes, 4kg of lean mass in 1yr9mon while cutting around 2kg of fat.
“A lot of variation. A lot of angles.” 👍😃☝️
Love from India🇮🇳🇮🇳🇮🇳
We need winner Hairstyle ❤
Why would you use the same volume on a small body part like biceps that you'd use on legs or back?
Why not, its also a Mscle amd falow the same rules. Because he is smaler, you can not lift as much weight, thsats the only difference.
Feel sets 🙂
I thought you didnt do warmup sets. You said that in another video
Im only doing 5 x 5 except on rear delts and side lats , everything else 5 x 5 , whst great gains ive made , but i do need longers rest between sets
To the teenage kids watching this you have to keep in mind that before Jay ever even touched the weight he was incredibly muscular. He was blessed genetically with an incredible recuperative ability. His tolerance for work is off the charts. Not only do most of us not need 20 sets per body part it would be counterproductive. Start with two exercises and once you get a good degree of results you can start adding on.
10 sets per body part per week is quite sufficient
For a natural non athlete who wants to get strong and look decent then
10 sets per week should be fine
Split that in to either 2 / 3 full
Body workouts or a 4 days upper lower / push pull type routine
You want to looklike,a bodybuilder train like a bodybuilder, want to look like fitness CZcamsr train like they do period
👁️ HEY JAY MANN!! HOW CAN I PURCHASE ONE OF YOU #23 RACING COATS BRO…?????????????! REALLY WANT ONE….
20 sets per body Part. Rest each muscle for 72 hour or until fully healed. That’s how your able to get bigger because you isolate each muscle part to it maximum; the resting is the most important part of the sport because that’s where you eat your proteins,Vitamins, minerals etc. when you come back to the Gym fully Healed ; you can lift heavier then before 😉 Rinse & Repeat. Also don’t forget Cardio!
I wish I had that type of time
He reminds me of a bulked up Will Farrell
Mike mentzer would be turning in his grave lol
Not really. He was a big proponent of intensity and short rest periods between sets
@@sbFreakinxRican you misspelled "meth head"
@@sbFreakinxRican high intensity and low volume basically. He didn’t see the point in spending 3 hours a day in the gym doing 30 sets. There’s only so much growth you can stimulate at a given time. If you Train extreamly hard with 100 percent effort and intensity then it should be brief and infrequent was his philosophy.
@@BOBANDVEG he had his issues but don’t we all. We’re human
@@tikemyson5627 truth .
Dyaum I usually do 10 sets of 10 now that I’m working out again in my 30’s I’ll lower my rep and increase the set
It's ridiculous how some other Jo blow could say the same thing and they'd get slagged on.
Just because Mr o did doesn't make it right or the best way. When you pinning 10iu grows with 10iu insulin plus base test with anabolic you can train twice a day either way huge volume.
Understand when enhanced at the abusive end you hit 50 odd sets per muscle per week.
Does that mean when it's back/biceps day I need to do 20 sets of back and 20sets for biceps or 20sets in general with exercises that hit both?
Hard to say weather to go this rout or the HIT rout
😮 😲 thats a big human being
Big fan legend ❤ for 🇮🇳
I got the sets but how much dosage do I need to take to look like Jay?!?
How important is stretching, before or after?
Meanwhile people listening to "fitness influencers" now days
They better check Jay track record and get onboard
20 sets per body part needs one to be on copious amounts of injectable juice. If you’re natural, that’s just overkill 🤔
The most important question is how many sets to failure and how many sets that's close to failure, anything else doesn't count as a set
I only do about 12. 20 is a lot.
It's all good & impressive until "can I clean here?" 😂
That’s like 2 hrs on one body part . I’m gonna try it lol
Are the back muscles considered one body part?
Legend talk
People just don't get it that you have to be the true fan of what you are doing. You just must love, adore weightlifting. It is never about the results, it is only about process.
GTF outta here. Of course it’s also about the results. If you don’t have some sort of goal, whether it’s to get stronger and bigger or look better aesthetically, the. What are ya even doing.
Thats not true. Also if you are not a top fan of it, you can use it to reach some goals-
I guess thats why im not growing at all...i only do 4-5 sets per "movement".
The Goat
I prefer the matt and dylan crack head routine.
Hi. I’m 53 and workout 3 times a week. Wat the best schedule to grain muscle ?
Full body 3x week: total sets per body part for the week 12-20 sets. Heavy, light, heavy, light etc
Is he accounting for full body exercises in his 20 sets? Or is he specifically training in 20 sets using isolated movements?
He is accounting every exercise, not only isolated movements, also compounds and stuff.
Jays a legend, but saying 20 sets a body part its all the same whether its back or bis, how does that work😂😂
Is this a day or a week ??
"It Only TaKes OnE SeT"
Can someone explain the "movements"?
How long do you rest for
Naturals can’t do that, recovery time is too long.
😊 ohhh i LuV this
Switched to Mike Mentzer HIT 6 months ago see much better results. And only in the gym 30 min max.
Ok let's listen to you and not Jay shall we ? 🤣🤣
Bingo!!! Too much volume is called useless junk volume
Riiiiiiight. 30 mins in the gym a few days a week and I was HUGE! lololol
@Bill Oklahoma I think il listen to Jay who was way bigger and a way better bodybuilder than Mike Mentzer. And much more accomplished in the sport. And Jay didn't smoke meth before his workouts lol
@@lancemill5683 I tried the high volume many set workouts for years and all it did was make me tired for the rest of day.Low volume with good mind muscle connection with slow reps is better for me personally. Also i'm not injection a gallon of gear a week. 100%Natural Also bigger is not better, i rather be well proportioned than a oversized ninja turtle with no mobility lol
Total gym Chuck Norris I checked the last sentence and seen it was some slight errors it's the Total gym your thoughts on the machine good or bad