NexxtLevelUp

Interview- Jay From Fab Fit Over 40 Talks Training For Young Dudes

Nate July 30, 2014 Fitness 5 Comments
Jay!

The other day I got together with Jay from Fab Fit Over 40 to get his thoughts on some questions a lot of us young dudes have about training, bodybuilding, gear, and so on. Jay, as a dude who has been part the bodybuilding scene for years and years as well as Mike’s co-host on the Danger and Play podcast, predictably had a ton to say.

The guy knows his shit, and he’s been a great resource for me this past year or so. I owe a lot of my recent gains and my summer bod to him and the advice he has given.

I strongly recommend you guys check out his site and really listen to what he has to say.

I decided not to edit out anything, not even my first timer goofs in the beginning lolzlolzlolz. It might look like it’s a bit long but Jay makes it worth every minute, you won’t be disappointed. I asked him a few questions and the dude runs with it- I wish I could have a heard a lot of this stuff when I was coming up.

Also, we’ve got the transcript below if you want to read on your own time or follow along.

Topics covered include, but are not limited to:

  • How Jay got started with bodybuilding
  • His current training program/mindset/philosophy
  • The kinds of mistakes he’s made over the years
  • Things he would have done better
  • Owning your goals and understanding your mesotype
  • Not letting muscle comics, pop culture poison your expectations
  • Test-boosters, do they work?
  • Jay’s thoughts on gear and young dudes

Here are some posts by Jay that make for great follow up reading as we touched on most of these topics at one point or another-

Enjoy!

P.S.- Leave some feedback if you’d like, we’d love to make this a regular thing if you guys are into it!

To download the interview, go here and select “Download”

Nate:
Hey this is Nate from NexxtLevelUp.com and I’m talking to Jay from Fabulously Fit Over 40.

Jay:
What’s up Nate? Thanks for having me on your show dude. How are you?

Nate:
I’m good, how about you?

Jay:
I am doing well man. I’m honored to be a part of such an amazing website. You guys got a nice little niche going there.

Nate:
Yeah, thanks. I appreciate it. Well let’s get right down to it. I appreciate your website too and everything that you and Mike do in your podcasts for all of us who listen.

Jay:
Yeah. Thanks for letting me come on your show. As Mike and I always say, we try to give back and pay it forward as much as we can. So we love to help guys out, like yourself and obviously your listeners.

Nate:
Yeah. We appreciate it. So Jay runs FabFitOver40.com, but don’t be deceived by the name of the website, he has great advice for every one of all ages. Jay could you give us a little background on you? You know, where you’re from, how long you’ve been bodybuilding, some of your achievements, even your age?

Jay:
Sure, sure. I’m 43 years young. This is my second blog. I actually had a blog with my ex-wife; you may or may not have read back in the day called the MuscleCouple.com. It was actually pretty big on Google for a little while. So I started writing pretty prolifically on the interwebs, I think back in 2006 or 2007.

I was actually, as I was telling you before, a basketball player in college at NAIA Division 2 level and then I played professionally overseas having a cup of coffee. So when I graduated from college and came back from playing overseas I was like 6’1″ 178, 180 lbs. A basketball player’s body in really good shape; could jump, run fast, but I didn’t have any kind of muscle basically. I was just skinny.

I had a good center mass and gravity on me from playing basketball, but I wasn’t a bodybuilder. I didn’t even a have fitness type body. I was just skinny and kind of bird chest. And I’d say over the next 15 to 16 years of my life I got into weight training and bodybuilding hardcore.

Like a lot of your listeners I was a big disciple of the muscle magazines AKA the muscle comics as Mike from Danger & Play and I like to call them. I think probably maybe 7 or 8 years after I graduated from college I moved to Los Angeles.

After about 6- years in LA I had a pretty solid base of training. I got into personal training. From a professional standpoint I been in sales pretty much my whole life but I got into personal training as a side job. And then getting into personal training at night, working with some guys I got really heavy into the whole mindset of competing.

Let me take a step back. I did a little bit of modelling in my 27, 28 age group for International Male. You guys wouldn’t even know what that is but it was kind of a fashion magazine for guys in their mid-late 20s back in the day and then I got into fitness.

I did a couple of bodybuilding shows. I had no idea what I was doing. I was totally natural. I want to say I was 29 or 30 when I first did a couple of bodybuilding shows. I got up to, my height, about 228, that was the biggest I think I ever was and I’m 6’1″.

And then after that I kind of just cut back I didn’t really have the genetics to be a world-class bodybuilder and plus I wasn’t using gear or anything like that. I was probably 31 or 32 and just started focusing on my training. I got out of personal training as there was really no money in it.

I worked with some really high-end clients for a while. I wasn’t really into motivating people to be fit you know? I wanted to just focus on myself. I guess the last 7 or 8 years have been interesting to say the least. I went through 2 divorces, a lot of money, and thankfully I did have 2 little beautiful girls out of it.

But now I’m with the greatest person ever, Monica Diaz. She’s technically my wife but her last name is Diaz because she’s a very prominent real estate sales person in LA. Both she and I are real estate agents and we have a very thriving business. And as you know we have a little personal blog called Fabulously Fit Over 40 which encompasses a lot of our time at night and the purpose of the blog is to give back.

We call it FabFitOver40 because that genre is what we try to focus on but we do offer fitness, nutrition, training advice, even anti-aging drugs…pretty much, there is no stone we leave unturned. That’s our goal, to really give back.

As far as competing, Monica and I do compete now. We try to compete once or twice a year. The last 3 or 4 times we competed we both won our classes. Monica has been first overall a couple times. I’ve been first overall a couple times so that’s kind of cool because I’m competing against a lot younger guys and she’s competing against a lot younger girls. Monica’s 42 and I’m 43.

So yeah, that’s kind of where I’m at.

Nate:
Sweet. That’s first place, both him and Monica, so they definitely know what they are talking about. Could you describe, for the listeners, your current training philosophy, your strategy and your mindset maybe the program you do.

Jay:
Yeah, so great question. I don’t want to be long-winded or whatever. I have that tendency, so I’ll try to cut it up and grab different parts of that. So my training philosophy in the last 20 years has really changed a lot.

It’s funny but I actually had a long conversation tonight with Dr. Brett Osborn and I would actually encourage your readers to go to his site DrBrettOsborn.com. He just wrote a book, he’s actually a neurosurgeon, he’s got an amazing body and an amazing angle: his whole mindset about fitness and what it’s like to be a doctor in the medical world and being anti-doctor as a neurosurgeon. That really doesn’t make a lot of sense probably but for guys that really understand the medical profession or how backwards they are with regards to nutrition and training, he’s not an “every man” type doctor.

We had a really fascinating conversation. As you get older and your body gets physically stronger and your muscles get more neurologically adapted, you’re going to change. In your early 20s you are probably going to train higher volume and do more sets. Your recovery is better. You have a psychological need to be in the gym. So that kind of stuff is going to happen. It’s totally natural, there’s nothing wrong with it.

But as you get older, Mike and I talk about this on his site, but as your body starts absorbing a lot of wear and tear, you’re joints start breaking down, and you start getting nagging injuries. There are ways to mediate or medicate those symptoms by using gear which we’ll talk about I’m sure at some point. But your training is going to change man.

So the mindset or the strategy is ultimately to answer the question is like: You are probably going to have 2 or 3 mesocycles if that’s kind of the way to look at it where 5-6 year periods of your 20s and 30s where you training is going to change inevitably because it has to.

I remember in my early 20s I was doing Russian book burst training, German volume training, Bulgarian. I remember there was a program by this guy named Leo Costa called Serious Growth. It was this 6 days a week fucking literally like 30-35 sets a day, 2 or 3 body parts and you are training every 2 days. Your body can do that in your 20s. Because you are at your maximum physically capacity.

It’s weird because it’s like an inverse. In your 20s you have the most energy and most endurance but you don’t have the best neurological firepower because that doesn’t come on until your late 30s. So I look at it like you have an opportunity in your late 20s if you do things right and you don’t fuck it up, which it’s going to be hard because you do have a psychological need to be in the gym. You are going to look and feel that much better in your 30s. Because in your 30s is when your body really starts to add muscle and hold on it to.

Your readers’ biggest issue right now, everybody is in their early 20s regardless of whether they are an endo, meso, or ecto, and I know most of your guys know what that is, is holding onto muscle.

Even if you are a mesomorph, in your early 20s you go out on the weekends and get drunk one night. Or you go out and you tear it up with your boys and you are bar hopping or whatever, you can lose 2-3 pounds of muscle in one weekend.

And when you get older in your 30s, whatever happens metabolically and neurologically things change and you just don’t lose muscle like that. So it’s kind of weird and it sucks because you’re working so hard and you have much more training capacity in your 2os but you don’t hold all the muscle as well do in your 30s.

It’s kind of something that everybody learns as they get older. If there is any great wisdom I can impart it’s just to be cautious in your 20s. Don’t overdo whatever it is as you do because your 30s are going to be upon you pretty fast.

Nate:
Yeah that’s so true. Hanging on to muscle is one of my bigger problems as an ectomorph and a lot of my readers are. The constantly popular post is the one I wrote about ectomorphs. Thank you for that. I know you’re not trying to prescribe anything too specific, but if you could go back to your 20s, what would you do differently?

Jay:
That’s a great question man and I’m glad you asked it because I think about it all the time.

Wow…

The first thing that I would do different in my 20s is I’d change my nutrition. The biggest mistake that I made in my 20s, my 20s was when the internet was really breaking free and the smartest people were on the internet like Alt.Fitness.Weights which is where Mike and I met. And some other miscellaneous fitness newsgroups and it was all the latest minds of today.

Honestly I’m not exaggerating this and back then guys were experimenting with all these weird diets like the Zone diet and ketogenic diet and low car diets and all this shit and my biggest mistake was I didn’t recognize the value and necessity or carbohydrates. I started cutting my carbs back.

Now granted, when I did I got lean. I started to see a 4-pack all of a sudden and 5 pack and eventually got to a 6 pack in my late 20s but it was really at the sacrifice of muscle.

And what I mean is that I got hurt a lot because when you’re not eating enough carbs (I know Mike and I have talked about this on the blog a million times, especially on his site too) you are putting yourself in massive harm’s way.

Because you can’t sustain training volume of course, but worst case, when you are on low carbs you don’t have synovial fluids in your joints. You don’t have a lot of muscle glycogen. You don’t have water. You don’t have creatine kinase. Or other storage fluids that you would have when you are eating a regular carb based diet so you’d had a lot more muscle glycogen stores so you could train harder and grow.

When you’re not eating carbs, you may get lean and you may have that 4 or 5 pack and you’re like “Oh wow I look good when I take my shirt off,” but the reality is you’re not going to build really quality muscle in your 20s because you need more carbs.

So that’s the #1 thing I did wrong. I just remember back in those days everybody was learning about low carb diets and all the thermogenic effects of low-carb dieting and I fucked up because I should have eaten more carbs.

I got injured a lot too. I actually broke the medial plateau in my knee. I was still playing basketball recreationally a lot on the weekends which was also fucking terrible because that was also blowing muscle off me but I think it’s just, don’t get carried away.

There is so much bullshit and misinformation out there as you know, from the muscle comics. Just make sure you eat carbs. Eat clean carbs but don’t get caught up in this “Oh I’m endomorphic I can’t eat carbs” or “Oh I’m ectomorphic and I’m skinny fat.”

If you eat clean carbs and train productively you’re going to gain muscle. It doesn’t matter what you’re genetics are. Especially in your 20s.

Other than that, I’m trying to think of anything else I’d change if I could go back. That’s probably about it. Like I said, training…you’re going to do what you’re going to do right? You got to learn how to train. Neurologically your muscles have got to learn how to be…you got to learn how to contract muscle fibers.

All that stuff, you can’t teach that. You’re only going to learn that. So I think for me the biggest issue would be to just eat more carbs.

Nate:
Oh yeah. Yeah. I’m glad you brought that up. Because listening to you and Mike really got me out of that low carb mindset and my gains have been great ever since I started adding carbs back in.

I was accidently cycling carbs like you guys talked about in one of your podcasts. So yeah, I would co-sign everything you just said just based off the past six months.

Jay:
Awesome. The truth is, there is so much disinformation and misinformation. And there’s so many fucking diet gurus and authors out there writing about books and zone diets and low carb diets and ketogenic diets and this diet, the zigzag diet…I mean there is just so much nonsense out there but guys really lose track of the fact that, I don’t care about your genetics, I don’t care about your insulin potentiation, it’s going to come down to the amount of clean carbs you eat and your training intensity per unit of time.

Again. In your 20s you can train more. I’m not going to lie to you, you can definitely train 5-6 days per week. Is it necessary? I don’t think it probably is. But at the same time a lot of guys need to learn to train. If you learn to train in your 20s whether it’s from 3 days a week training to 6 days a week training, it’s going to help you in your 30s and 40s. And even your 50s and 60s.

So the volume I don’t think is that important as long as you can recover. If you can train 6 days a week and every day feel strong in the gym and not feel tired and worn down then train 6 days a week, in your 20s. But some guys can’t. I mean we all have different capacities and different endurance levels. But I don’t think you can really fuck up very much in your 20s unless you get injured all the time because you’re not getting enough carbs.

Nate:
Sweet. Yeah, that should be encouraging to hear for some of us. I mean, it is to me. I think that a lot of us younger guys don’t realize that a lot of routines and programs out there on the internet are written for guys in their 30s. A more rest days and a lot less volume. And some of us get frustrated when we don’t see any gains for a program which is supposed to be followed by someone who is 30 instead of 20.

Jay:
Right. It’s funny. I’m looking at some of your questions right now to just see where I can go down. I guess I’ll wait for you guys to ask that question when you want to get into gear but I guess the only other point I would make, or add to that is, it’s so confusing for young guys as it was for me at that time too. You know, you’re reading the muscle magazines and the muscle magazines are absolutely just packed full of guys on massive amounts of gear.

Pros. Amateurs. Physique competitors. Bodybuilders. And a lot of the programs in there and it’s gotten better. I will say it’s getting better. It’s a little bit more scientific than it used to be. But for the most part the programs in there are just fucking ridiculous.

They are like 25-40 sets per training session. Guys are in the gym 90 minutes. It’s nonsense. The reality is, whether you are on gear or you’re not on gear, we’ll get to gear in a second, you cannot fucking train a body…you cannot train physically anaerobically, weight training for more than 1 hour in a day.

If you do, you’re fucking overtraining. Not only are you overtraining, the worst case scenario is you’re not putting in the actual intensity enough to train. Because if you were, you wouldn’t be able to train more than an hour.

That holds true for pros. I see guys, and I know Jay Cutler personally so I can say this and I know a couple other guys obviously but without naming names, but Jay Cutler as a pro may have trained 3 times in a day but Nate that motherfucker train 30 minutes 3 times day.

He trains at 8:45 in the morning or 9:30 in the morning or whatever absolute balls to the wall. Fucking crushes it and then he goes home takes naps, shoots growth [hormone], and eats fucking 2500 calories or whatever and then 4 o’clock in the afternoon he’s hitting something else again.

And if he’s in competition season, if he’s competing for the Olympia and of course he’s a poor example now because he’s retired but he’s training again 9 o’clock at night. But that’s his job. And again, it’s the same thing. He’s only training 90 minutes.

Now these fucking guys that go to the gym and do a workout session that takes 90 minutes to 2 hours in one sitting, they are not training their muscles. Like I said, after 45-60 minutes you have no natural growth hormone, your body is producing too much lactic acid if you are training intensely enough, and there’s no more benefit after an hour. Again, if you’re in over an hour you’re already not doing it right anyway because you’re not training intensely. Because if you are training intensely you would be going home in 45-60 minutes because your body would tell you, “OK I’m done.”

Nate:
No, for sure. I’m actually glad you brought that up too. I’m surprised I’m not crippled with some of the stupid Men’s Health shit I was doing in college. I mean Jesus Christ probably like 100 reps or more in one workout of just various shit.

And they alternated every month. I’m fucking lucky I got out alive.

Jay:
It’s amazing dude. In your 20s your body can recover from just about anything. I mean honestly, it’s truly amazing. It’s actually a good thing that most guys don’t start out on gear. We might as well just jump into the gear part of the conversation now but it’s good that guys don’t get on gear and I know a lot of guys do but it’s better that you do because you don’t even need it.

I mean, like you said, think of all the absurd things that you did or how much harm or risk and shit your body took on. But you were fine; you survived it because in your 20s you can.

I can tell you this dude, when you are 43, just squatting…and my legs are fucking strong as hell I put my legs up against most guys my age and just squatting 135 pounds, just a normal barbell, the compression that I’m putting on my spine is so high risk that even though my legs can easily do 150-200 reps if I wanted to, there is too much risk.

I mean the spinal compression and the shearing forces that are happening to my lower back, it’s not worth it. So it’s like, you have to be cognizant of your body right? In your 20s, you’re body produces tons of synovial fluids, so your joints are just loaded, you have a lot of viscosity, you are lubed up. You can do whatever you want.

But when you are 40, you can look this up this is verifiable, you don’t have any synovial fluid, even if you are on growth hormone, and your body has very little. So if you’re doing shit that is putting shearing forces on your knees or your lower back or whatever, you’re going to get hurt man.

And that’s why a lot of guys they fuck themselves up because they still have the mindset, and don’t get me wrong there are a lot of great in-shape-looking motherfuckers who are in their late 30s early 40s who are still training like they were in their 20s because they are geared out or they got great genetics and then they get hurt. We can talk about Crossfit and that nonsense, but you get hurt and that’s it dude.

When I say that’s it…I mean that’s it. I have a good friend right now who is 44 years old, I kept telling him, he’s on Testosterone and Growth hormone and he’s a very smart guy and I respect him dearly and I’ve been telling him forever. He’s an adrenaline junky, he keeps playing hockey and dude, his career…he’s done.

He’s not going to be able to lift any more. He just had his front deltoid literally torn off the bone. He tore his girdle, his labrum in his shoulder and then his rotator cuff completely off the bone. And he’s done. He’s never going to be able to lift overhead again in his life.

He’s got to have attachment surgery. He’s 44 years old and again, discretion is the better part of valor but you can’t do certain things once you get to a certain age. So it’s recognition.

Nate:
Yeah. Even though all of us young guys are training hard, we should enjoy it while we can. I guess now that I got you started on gear, what would you say to someone 20-25 if they came to you, “Hey man I’m kind of thinking about starting up Test [or some other anabolic like Tren],” what would you say to them.

Jay:
Great question. And honestly, since Mike and I started talking about this, and obviously Mike and I in our personal friend communities we’ve always helped them. We’ve given advice and guided people and it wasn’t until recently which is perfect for you guys and your audience that we really started taking this stuff public and I won’t get into the details but this is one of the things that we are writing about behind the scenes, but I think my answer has changed Nate.

I think it’s unfortunate, after talking to Dr. Osborne tonight, this is the word he used he said, “Jay we’ve literally living in a…the medical community is facing an epidemic of biblical proportions in low testosterone.”

He said that young boys all across the world, the video game culture as he referred to them as, the gaming guys. They all have low testosterone. They are all not really training for the most part. And I’m talking about the 17-21 year old whether they are going to college or not. They have low testosterone and they are not training. And plus, although we’re not going to get into that, their nutrition is absolutely horrifying.

They have all the classic symptoms of low T but as he said tonight, again, this is a neurosurgeon, “What are you going to do for them?” It’s not like you can go to a general practitioner. A 17-20 year old kid is not going to be able to go to an endocrinologist. So it’s like, what are you going to do for them? “Doc I think my 17 year old kid has low testosterone.”

“Well too bad, start eating more saturated fat.” So you know what I mean? You’re really screwed so when you asked me that question it’s hard because I always want to go down the legal medicinal route and say “Go get your blood work done,” as Mike and I always tell people and then go from there. But dude, a 20 year old kid doesn’t have any way to go get his fucking blood done. He can’t go to Private MD Labs and get his blood work done. They won’t let anybody under 21 do that.

So the guys, 22-25, I think the answer is go get a blood test. Whatever the fuck you got to do whether you got to do Private MD Labs, a private lab or if you have a progressive doctor who’s half-way intelligent, get your lab ordered. But I mean, it’s hard man. I will tell you this, if you do have low Test, and god knows bro so many of the guys in your listeners audience do. If you do have low Test, it’s not something you want to have in your 20s.

Because as Mike and I say, besides the factors of not being able to build muscle and all those other things, having low Test is a curse. I mean you have a brain fog, it’s hard to just get through your day, and you’re depressed. For a lot of guys in your age group out there in America busting their ass (or trying to) and struggling to get really good jobs even with a college degree, low Test is a fucking death sentence.

I mean what the fuck? How are you going to wake up in the morning and be positive about your life or helping others or a contributing societal member because you got other fish to fry.

So it’s tough and I really wish that I knew the answer. It’s really tough for guys that are under 21 because there are no answers man. I mean you can follow some of these bullshit diets and you can do things to maximize natural test levels. But if you’re an endomorphic guy and you got low testosterone naturally, you got a big uphill road.

I hate telling you or your guys you can go down the grey market route and obviously hundreds of thousands of guys in North America do but I’m still of the mindset that unless you are going to go things legitimately in your early twenties I would wait.

I still think it’s better to wait although saying that I know that there are a lot of guys out there who have low T. The problem is the risks. I wouldn’t say the risks outweigh the rewards but the risks are pretty significant for being 22 or 23 and going down a black market route for drugs. Obviously you don’t know how to do it.

There are not a lot of guys out there giving advice. Mike and I are some of the few guys in the world that really talk about this and don’t give a rat’s ass if the feds are listening or any of that but it’s tough man.

Because there are not a lot of options for guys. There really isn’t.

Nate:
Yeah. I’m surrounded by a lot of guys you can just see it in their posture and kind of passive-aggressive behavior. Bitch tits. You just want to be like “Hey man get to the gym. It’s time to get you some Test,” you know, but you’re right there are a lot of guys my age who need a lot of help with that.

Jay:
You know it’s sad too bro, there’s a lot of fake shit out there. I think Mike and I talk about it all the time. And also, how do you get good advice? I mean obviously the guys in your audience, you’re very bright and not leading people astray and that’s kind of the beauty of the internet.

I think the transparency of the last couple of years. There are more voices like Mike and I and yourself and your site and your other guys who are talking about the truth.
So at least you don’t have a place where you can’t go and get good information. But getting good information is only half the battle right? Because once you get the information, how do I apply it right?

If you can’t get Test, and the options of getting Test are black market, grey market whatever, then you got the risk that you are buying fake shit or you’re getting scammed. And then when you are younger (and we could go into a million different directions taking gear in your 20s) your body’s feedback loop, your HPTA [Hypothalamic-pituitary-testicular] axis…that thing is tight little endocrine system.

So any little gyration of exogenous testosterone or anything else. Whether you are using Tren, Winstrol, Equipoise, Deca, whatever. It can throw you off. So it’s like if you take that chance of using grey market and say you get real stuff, if you don’t have an ancillary drugs to mediate the side effects (which there are a numerous amount of side effects that could come depending on whether you are endo, ecto, or meso), there is a lot of risk.

There are just a lot of things that can go wrong. When you are 35, 38, or 42 and you got low testosterone…realistically you got no testosterone. You live in a big city. Your system is being bombarding by phytoestrogens and plastics. You are being bombarded by fucking every angle and part of your environment. You got no test.

So it’s a lot easier for a guy at that age to just start taking test whether it’s prescribed or unprescribed and then handle the side effects as they come.

But when you are 23, or 25 or 26 and you got some [testosterone]…and you probably have high IGF, high GH naturally and you start a drug regimen, you are going to have side effects. You are going to have things that go wrong because your body is so tightly wound and highly organized at that stage of your life. So that another thing. It’s really had to recommend to guys in their early and mid-20s to go on drugs because there are just so many other things and we’re not even talking about the costs right? I mean fuck.

The really medicate side effects and mediate symptoms you might get from taking gear it costs right? So it’s like in your early 20s most guys don’t have a lot of disposable income. So there is a bigger risk in your 20s doing gear than there is in your 30s and 40s. And that’s not even counting the financial risk and rewards which stand to be pretty steep because it can cost a lot of money to do a steroid cycle or to even stay on steroids permanently.

Nate:
Yeah. I know a few guys my age who just blow all their disposable income trying to juice up. But what I’m hearing from you is that younger guys need to stay patient, work as hard as we can, and we need to have realistic expectations before we get excited about juicing or even think about it.

Which kind of segments into something I think a lot of young guys need to know because we’ve been so brainwashed and poisoned by Hollywood culture, airbrushed billboards and ads, and the muscle comics especially. I know I grew up looking at all those things and thinking, “Man I wish I could look like that.” And then over the years I never have looked like that. Even during period of time in my life where I’ve worked my ass off and counted every goddamn calorie and all that shit and it all made sense when you and Mike really started digging into muscle comics and the false expectations.

I’d love to hear you just shred them out right now.

Let our young guys know what’s realistic or not.

Jay:
Yeah. For sure. And by the way man, I’ve seen pictures of you dude, you look good. I’m not going to lie to you, you look better than I looked at your age.

I mean I didn’t have any abs. I didn’t look anything like I look now until I was honestly 28 or 29. And I was all natural too.

I started using an anti-aging doctor when I was 30. I was 29, my birthday is in February so I’m pretty sure I started within the end of January right before I turned 30 and it was almost a crisis of conscience for me to do it because like everybody else it’s like “Oh man you are crossing over to the dark side. Do you really want to do this? What are the risks? The rewards?”

I didn’t have any really smart people…most of my life was I was surrounded by normal people. I didn’t have anybody really guiding me. I had no mentors around. And of course this was a long time ago too. This was 15 years ago so there wasn’t a lot of stuff like you guys have now today where you can just go Google search stuff and find information.

But the doctor that I was using, I won’t name his name but he was one of the big guys involved in the big Major League players scandal. He probably was working with like 400 of the pros and I actually was one of his first patients before the baseball player started using it and that’s why Mike brought me on because of my knowledge of gear.

But dude I was honestly working with more than 100 major league players and some of the guys were like hall-of-famers. So it’s funny how life works out but it’s just one of those things where gear is a personal choice. It’s an individual choice and I don’t ever begrudge anybody for taking it and making that choice but back to the muscle comics, you cannot have an elite physique, now don’t get me wrong. Let me take a step back.

There are guys out there who have absolutely amazing genetics in their 20s who do not use gear and get ripped right? But they don’t get giant. They are very dense muscularly. They have really low insulinemic response to eating food. And when they diet a little bit and reduce their carbs, drink a lot of water and eat a lot of protein they get really shredded. And when you see them with their shirt off they look amazing.

You see a lot of those guys in some of the magazines but trust me they’re not big. They’re not muscular. They are like 5’7″ 140 or 165 pounds and they look awesome in magazines with Photoshop and airbrushing but if you saw the gym in the gym with a t-shirt on he wouldn’t impress you.

Does that make sense?

Nate:
Yeah.

Jay:
So when you choose gear your body going to change in a lot of different ways and the
#1 way it changes is that all the receptor sites (androgen receptor sites) they get turned on and think of like He-man and Skeletor. You remember the He-man cartoon? That might have been before your time.

So think of like all the fibers on your body getting turned on and you start to look like Skeletor. That’s what taking juice is. You’re basically turning on all the androgenic and anabolic fibers in your body and so if you are a meso or ecto, you probably have a propensity for fast-twitch muscle fibers in your body over slow-twitch. So that fast-twitch with gear and good training, you’re muscles are going to harden, get more defined, and become more muscularly dense.

So that’s just the choice that you have to make, but I can ensure you that there’s nobody that you guys know of (all you readers and listeners) that is in their 30s and 40s and is at any level whether they are a bodybuilder, weight trainer, physique athlete, a professional athlete that gets by on their physical performance or even an actor or a model…they’re all on something bro.

I know Mike and I talked about that in our inaugural podcast, but there’s nobody that’s not on something. The guys that say they are not on stuff, you know I see these idiots with hashtags saying #nosteroidsever…they are fucking liars.

They are absolute fucking liars and it’s just a joke that they lie because there really isn’t anyone out there today that has a reasonable understanding of all this that doesn’t know they are lying so they just look like douchebags.

It’s like dude, you are lying to yourself. There’s nobody that believes you. So of the guys in their early 20s the guys in your audience who don’t know as well and can’t look at a person’s body type or muscle fiber density and say “Well he is on or he’s not on,” or “She’s on or she isn’t on.”

As soon as you get into this game and you been in the gym for a couple years, you can pretty much tell. I mean, I don’t judge people. I don’t think that anybody should judge people. I know for myself, I’ve been on a doctor’s prescription for test and I’ve used other stuff for more than a decade and my blood values and liver panel and lipid values and all these other biomarkers are as good as anybody’s.

So it’s like, if you take care and take precaution and do the right things. You eat right, avoid alcohol and you avoid sugar and you try to live a clean life you can fucking take gear into your 80s. There are pretty of guys out there that have been on gear since the 50s and 60s when nobody knew anything. When there were no studies. They look amazing.

I know a guy right now who is 62 years old who looks like he’s 38. And he’s been on 150 milligrams of testosterone a week for probably 35 years and he’s got no issues.

That’s not to say some guy can’t go on test and fucking drop dead of a heart attack two weeks later right? I mean we all have genetic factors and risk factors that come into play that we can’t control. Whether they are biological or environmental or if you grow up in a fucking Midwest steel town that has fucking cancerous products in the air. I mean god knows, I grew up in Cincinnati bro. Cincinnati’s got Proctor & Gamble. I remember growing up as a kid, I was 13 or 14 years old and I’d wake up in the morning and I’d smell the fucking Proctor & Gamble and the fucking plant was 60 miles away from us.

So you can only imagine the environmental shit that we are all breathing, taking into our lungs, and our skin on a regular basis.

So you know, everybody’s going to react to it differently if you go the gear route. Some guys are going to get big and muscular and have no side effects. Other guys are going to get soft and fat and have all kinds of estrogenic side effects like gynecomastia, all that stuff.

So everybody’s going to react differently, so if you prepare to cross over to the dark side as I call it (you’re really not crossing over to the dark side, you’re crossing over to a better side. A more superman type side.) Just be prepared to handle side effects and worst case scenarios.

Nate:
That’s definitely something for then to keep in mind if they ever start to go down that road. I guess building on that, if they do decide to or not or whether they are evaluating their training level I’m glad you explained that the guys in the muscle magazines and that you see on the billboards that they are on juice and been airbrushed a little bit.

I so many guys, and I used to be this way too, they are kind of a little insecure because you can’t get your body to look like that. And you and Mike have been great at letting a lot of us younger guys know that it’s not our fault. That there’s nothing wrong with us except we’re not on gear.

Which is fine if you are on gear. I’ll probably get on it in a couple years when I’m a little older, but it is something for our younger guys to consider when they are imagining what kind of progress and goals they need to make.

Jay:
Yeah absolutely man. That’s a great point and a great comment. The only thing that I’ll say to that is that everybody’s just got to have their own image that they are OK with. You can’t just look at the Hollywood actors and the billboards and the magazines and all the other bullshit that they throw at you in pop culture. You have to really just drown it out of your head and be happy with the way you look.

I saw what you look like. You should be happy you look like that. You look good.

You’re not on gear, your diet is dialed in, and you know what you’re doing cardio-wise. And you clearly know what you’re doing lifting. I think you are more of a meso than you think you are. I know you are ecto but you probably have more mesomorph. Everybody’s different you know? What I mean by that is, unless you’re just a classic apple-shape or pear-shaped body endomorph (and there are people out there unfortunately like that) and god-bless those guys because that’s a struggle. That’s an uphill battle their whole life.

I was actually just talking to a guy who came from Mike’s blog just the other day. I get guys all the time now that email me, which I love but he was like [he’s like 27 or 28] “I don’t understand it dude, I train harder than everybody and I do cardio an hour a day but man I just can’t get rid of this spare tire and blahblahblah.” I started getting deeper with him and asked him “Well what are you bro?” And he’s like, “I’m probably an endo.”

And I’m like, “I hate to break it to you, but you need to adopt a body image that isn’t of a fitness model because you just don’t have those kinds of genetics. If those aren’t your genetics then maybe your mindset should be like ‘I want to be 14% or 15% or 16% body fat my whole life. I want to look respectable IF I take my shirt off and go to a beach, looking in the mirror, or banging my girl/wife.’ But you shouldn’t have the mindset of seeing a 6- to an 8-pack and etches on your triceps. You just don’t have those kinds of genetics.”

So it’s about having realistic perspectives but everybody regardless of their genetic structure can take themselves to a level where they can get a 6-pack. I tell people this all the time you know? I come from a very large family, I’m the oldest of 9 children (6 boys and 3 girls) and my brother who is a year younger than me is very successful very prominent business person and he is naturally endomorphic.

My family is kind of split down the middle: my dad is very ecto and my mom was a combination of endo/meso. She’s got some really naturally muscular brothers in her family and my brother got a lot of her genetics and dude he would be fat. If you saw pictures of what he looked like in high school and what he looks like now as a 40 year old man you wouldn’t even notice it. And he has to work his balls off. I mean he has to sacrifice the way he eats.

And again, anybody regardless of genetics can look any way they want. If you are an endomorph, you can have a 6-pack. I swear to god I know that sounds crazy and most guys are going to be like “Bullshit man. I’m fucking fat and I can’t get rid of it.”

But you can. You just have to sacrifice harder. You got to fucking minimize carbs completely. Whatever it is you want to do, you can get to wherever you want to take your physique, but some guys just have to work harder than others.

There are other guys out there who are naturally mesomorphic who can in their 20s fucking drink a 12 pack of beer on Saturday and Sunday nights and eat Doritos and drink Mountain Dew and be shredded. That’s genetics. That’s their fucking lot in life and you just have to recognize your genetics and then you have to adopt a self-image that you are OK with. And not let the fucking bullshit of pop culture brainwash you or condition you.

Nate:
Yeah. Spot on. On a side note, one of the writers for NLU, Chef, he writes a lot of our cuisine stuff. He describes himself as endomorphic and he decided to just roll with it you know? So more power to him, he’s just going to get huge.

Jay:
That’s awesome dude. IT’s funny since you and I have been talking right now I feel I’ve got 2 blogs in my head that I’m going to write and that’s like 1. For the guys over 30 who are choosing to not use gear depending on whether you are meso, endo, or ecto here’s what you should do. I think that’s great blog topic to write about.

And just kind of create like a blueprint. Just live your life like this for the next decade and go that way. And then I also thought that I really need to write blog for fat people. In fact I need to write a book for fat people. Mike and I have been hammering around in the background of a book called Fitness for Fat People.

And literally delve into the whole science of “you’re an endomorphic, now what?”

Because honestly I think the majority of endomorphs out there are like this guy I was talking to the other day. They’re confused because they read all the muscle comics and they read all the books by the gurus about diets and what not and they still can’t get results and you can’t take what you give an ecto or a meso from an advice standpoint-wise and apply it to an endo’s position and that you’re going to get results because you’re not. It’s a shame, going back to your boy, most guys aren’t like that. They’re not going to adopt, “Hey I’m going to be an endo and I’m going to be happier with being a little heavier set.”

That’s the right mindset honestly. That is the right mindset you know? If you’re like my brother and you say “Well, I’m a fucking endo but I’m going to be an ecto or I’m going to look ripped. Or I’m going to look lean and have a strong defined jaw my whole life,” well guess what man, that’s a lot of fucking sacrifice.

That motherfucker is probably not eating food after 6 or 7 o’clock at night. He drinks no alcohol. There’s no sugar in his life. I mean to look to look that way as an endo you got to make massive sacrifices. So if you’re good with that and that’s the way you want to live your life, and it doesn’t cause stress with your family or other things, then good for you man.

At the end of the day, an endo has a much harder life to be really fit and lean than a meso or an ecto does.

Nate:
I agree with those and I would even say that ectos are a little underserved too. I feel like a lot of the stuff that you read on the internet are written by mesos for mesos you know?

Jay:
Right. Absolutely.

Nate:
Ectos have problems have problems gaining that muscle. They can stay lean really easily but they usually need to hit the calories hard if they want to gain.

Jay:
Let me just add something to that really quick. Remember how we talked about how hard it is to hold on to muscle in your 20s? That you experience, I experienced, everybody does. Regardless of your somatotype. The truth is, is that an ecto in their 20s, you’re right. It’s a bitch. It’s a bitch to be an ecto in your 20s because you can’t gain muscle, even if you eat a lot of food you’re still going to be highly active most likely as an ectomorph (that’s why you are an ectomorph). So you are going to blow off the muscle. But when you get into your 30s the advantage you have as an ecto is that your body becomes more neurologically efficient. You become able to hold onto muscle more.

I don’t know what happens bro. I mean honestly Nate I never could figure this out and to this day I still can’t. But something turns on in your body in your early to mid-30s. If you are still training and you are lucky enough to avoid injuries, as an ecto you just all of a sudden start holding onto muscle.

Gear or no gear.

It’s really bizarre.

I didn’t want to cut you off but the one advantage I think that ectos have over endos is that in your 30s you become more like a meso. So you will hold onto to muscle as long as you consistently train and eat right.

Nate:
I look forward to that. And I know you said that I might be more meso than I think I am. But I would love to show you guys a picture of me at age 18.

Jay: Were you really fat?

Nate:
Nah. I was super, super skinny.

Jay:
Then that means you are more meso. Because super skinny guys…bro I was the same way, when I was a sophomore in high school I used to wear a double layer of shorts underneath my pants because I was so insecure about my ass. I didn’t have an ass. I was like a board.

And I just remember that I was so insecure about not having a butt that I would wear 2 pair of shorts under my school pants. The skinner you are, the more ecto combo meso.
If you’re skinny fat and a lot of guys today are skinny fat right? They have low testosterone, they are the classic beta. The don’t move around. They eat like absolute shit. And they drink from plastic water bottle and sugar shit all day long.

Those guys have it really day because it’s tougher for them to ever put on size other than really soft fat tissue.

Nate:
Oh OK. That makes sense. It probably took until I was like 22 before I use holding muscle.

You were talking about Test earlier and VK who writes for NLU as well, he wanted you to explain for all of us, especially us younger guys who are exposed to supplement ads nonstop growing up, explain Test boosters to us.

Do they work? I know what you’re going to say, but what’s the deal?

Jay:
The only way that you can boost your Test naturally is by diet. I know Mike and I have talked about it. I have an awesome blog which I know you’ve already read about how to optimize your testosterone naturally. But no. There are no test boosters. I’ve tried everything. I’ve used everything. I don’t consider prohormones as test boosters even though they are technically over-the-counter legal or whatever.

A lot of those are just anabolic and androgenic steroids. What’s happened is that the AMA and the FDA can’t classify them and control the substances that ate found in there. There are all kinds of loopholes with some of these like prohormones. There are D-oles and androstoneones and all this other bullshit that gets through because they can’t cover all of these little fucking small atoms and molecules.

Those are not test boosters. Those are steroids.

So some guys can say they are taking those and say, “Hey that’s bullshit. Jay doesn’t know what he’s talking about. I took this prohormone or I took this ‘test booster'” and it’s not regulated and come to find out it’s jot fucking juice in it.

It’s got some sort of oral compound or alkaloid and it’s steroids. So with the exception of those things and there are guys out there that get those…nah man. All this shit you see in the muscle magazines there that GAC or AKG whatever the fucking bullshit they sell as muscular development or some of the bigger muscle rags now.

We call them muscle comics; I used to call them muscle rags. The reality is, is that there’s nothing that’s legitimate man. Unless it’s prohormone and it’s probably some form of a steroid or alkaloid or estro-steroids, there’s nothing that you can take.

Fucking zinc and ZMA and all that other bullshit they tell you to take at night to elevate your test, it’s all bullshit. All that stuff, if you were running serious blood labs and double-blinded studies and you were measuring stuff over a 30, 40, or 60-day period, you wouldn’t see any transient rise in free or bound testosterone.

It’s all bullshit.

But you definitely can raise your testosterone by changing your diet. And I know Mike’s alluded to it, posture. Whether or not posture is going to really make a huge effect, but there’s no question that posture makes an absolutely dramatic effect to your life, your self-confidence, your self-esteem, to the way you breath, to activating different things in your body that you don’t normally do.

So that altogether will probably increase your testosterone a little. But there’s nothing you’re going to take that they sell in the magazines that’s like you pop a pill and increase your test. It’s all bullshit.

Diet modulation. You can change your training. We didn’t talk about that at all but you can talk really short rest intervals. That’s another blog I’m going to write about, it’s going to be called stopwatch training where you basically take a stopwatch into the gym with you and whatever you are training that day everything is predicated on a certain amount of time between sets.

Now that’s a way to increase natural growth hormone, to raise your testosterone naturally a little bit. Again, it comes down to your somatypical expression and how you can recover from that type of training but dude, that’s it man.

That was kind of long-winded or whatever and I expounded on it pretty elaborately but there’s no such thing as a test booster, it’s bullshit.

Nate:
Like I said, I know you’d say that but I knew a lot of people were interested in that. I’ve tried them a couple times in the past and they got horny goat weed as a filler you get a 2 hour boner boost and you’re like “Oh my god I got a testosterone boost.”

Jay:
I mean when I was you guys’ age there was Tribulus terrestris and it’s probably still out there. There’s Jack3d. All of these things are fucking scams. I’ve seen very in-depth laboratory analyses form my years of studying PubMed of all these natural “ergogenic” supplements. Now that said, there’s always the possibility that as they become more and more dialed in and have better understanding molecularly of natural supplements and herbs that there’s a really potent testosterone enhancer or raiser out there in nature that we just don’t know about.

But as far as my knowledge of the research now and what’s out there, there’s nothing dude.

I think a lot of these guys, they buy the over-the-counter shit with the prohormones, they get results, they gain 10-12 pounds and 10 of it is water weight from whatever bullshit steroid is in there that’s not regulated. And then they go on and tell people, “Oh I gained 15 pounds” or whatever, but it’s not real man.

If you want to elevate your test you fucking get on test. It’s pretty simple.

Nate:
Yeah. Even just messing around with zinc, if you have a deficiency in zinc it will boost you a little bit but I didn’t get much from it at all.

Jay:
Right. It’s like Mike says. If you are deficient in any vitamin or mineral supplementing with it, you are going to see a natural rise or boost of whatever it is that you’re deficient in and it could lead to an overall increase but I mean, nah man. It’s like everything, it’s placebo. How do they make more money? Well they sell you more supplements. That’s what it comes down to.

Nate:
Right. The last 2 or 3 months, or I guess it’s been longer than that even, I started doing DoggCrapp style and introduced readers to that and you know the whole HIT thing. I know that’s your big thing. Can you give a high level view of HIT for some of our readers who might be interested in it?

Jay:
Yeah, so going back to what we talked about in the very beginning, in your 20s you really can get away with anything. Try to avoid serious injury. Experiment as much as possible. Do volume training. Multi-set training. Do HIT training if you can. The problem with recommending or advocating HIT training to a guy who hasn’t been lifting for 5 years is that neurologically, at the central nervous system level, they’re really not efficient enough to do a one set or a super set or giant set or rest-pause set to failure type of style because they just neurologically are just not efficient enough.

I know that sounds weird but maybe I can make it a lay explanation. If I took a guy who has been training for 2 or 3 years and let’s say he’s a meso, but he’s only been training for 2-3 years and I take him into the gym and his mindset is like he’s got to do 6 bench press sets and he’s got to pyramid his weights. He’s going to start with 135 and then he’s going to 185 and then do a couple sets of 225 and then he’s going to drop back down to 205 or whatever.

So the mindset of a guy like that is that he’s never ever taxed his body in one set to failure because in his mind he goes to the gym to do 6 sets for that muscle part or body part or that exercise.

Let’s say it’s 15-18 sets per body part, 3-5 exercises or whatever. So that’s the mindset and he’s been training that way for 3 years for the most part.

If you then take that guy who’s not neurologically efficient because he’s only been training for 3 years and B, he has a psychologically blockade of “I got to go X number of reps, X number of sets, and X number of exercises per body part,” they don’t have what it takes to sit down and with a guy like Markus [Reinhardt] ad say “OK you’re only doing one set and this is it for your chest training.”

And it may be two exercises like a super set or a giant set combined, whatever. Or it may be a rest-pause set where they really goo 3 sets, take 10 breaths or 8 breathes whatever but that guy’s not neurologically efficient enough because of those two things: the psychology of I got to do more and B, not efficient enough to really contract muscle fibers to make HIT work.

So when I say HIT you know, if you are going to do that and you’re young and you haven’t been training long, you can. But there’s no way unless you have an HIT trainer with you have to have somebody who can simulate what is necessary who can push you when you want to quit and when you want to give up.

Because dude, you have to be mentally, super strong. And again, there are a lot of guys who are mentally strong, but they don’t have the neurological efficiency to go in and blast through an awesome HIT workout for say chest and biceps or something like that. Because again, they just haven’t been training long enough, so I struggle to recommend HIT to anybody who hasn’t been training for a long time and can also have the benefit of working with an HIT trainer.

Now you can take from HIT, or let’s say you are only 3 or 4 years in, the two principles that you can take from HIT and use through your whole life are

1. Maximum fiber contraction
(Learning how to do a 4 second eccentric and a 2 second or 1 second positive) Every set and every rep focus on that. Regardless of what you are training an isolation exercise or a compound movement. Do that.

2. Eliminate ego
I think that eliminating ego is the #1 problem that guys have world-wide who try to train. You walk into any gym anywhere today in the world and 90% of people are fucking bouncing weights, jerking weights, going with fast rep speeds with no eccentric. With no cadence, nothing controlled, nothing strict, and nothing in a controlled fashion. It’s a joke.

And so if there are 2 things you’re going to adopt from HIT it’s that you eliminate ego. It’s like Markus always says, you’re not trying to lift weights you are trying to contract muscle fibers. So as long as you eliminate the mindset of “I got to come in and go 5 sets, 4 exercises and 10 reps every set,” and you just go to the point where your muscles can’t fire any more, then that’s it.

So those are the two things you take from HIT but I’m not going to tell most guys under 5 years especially guys in their early 20s that HIT is the be-all end-all or is a really awesome way to train because for the most part it’s not going to go well because guys just can’t simulate it.

Nate:
Yeah. I would say that. I’ve had a lot of success with DoggCrapp but I wouldn’t have done 5/3/1 for a year. You have your shred out set at the end where you’re trying to go to failure too. But recently I had to knock myself down 5 or 10 pounds on everything because I was starting to get a little too quick you know?

Jay:
I did DoggCrapp training and I’ll be honest with you, I started DoggCrapp training right when I went on gear. Dante is a friend of mine; I won’t go any further than that. The actual originator of DoggCrapp. Him and I were on some very seminal boards way back in the day, but DoggCrapp training is absolutely amazing.

I would tell you though, if you’re going to start gear in 2 or 3 years and I think you’re OK to start gear 26-29 years old. Especially now knowing that there is a war on men and there’s it’s such a beta world with your test being attacked. I would save DoggCrapp training Nate for your listeners and your audience; I would save it for right when you start test or gear.

Which I hope would be test as your base drug. Because I don’t honestly know a better training program like right when you start test to grow than that. Because that is, scientifically about as good as it gets. Now granted if you had an HIT trainer like Markus or somebody like that and you could pay him a couple hundred dollars a month to train you 2-3 times a week and be on gear then that would be just as good as DoggCrapp.

DoggCrapp is an amazing solid training. It’s an amazing, focused, and disciplinary and scientifically, obviously. It works. I did it for 3 years. But DoggCrapp training is not the type of training that you can do when you get older.

It’s only in your 20s and 30s. It should, in my opinion, only be used when you are on gear. Dante, he won’t say this now because DoggCrapp is so mainstream but Dante’s model (and this is good for your audience) was he would 500 – 600 milligrams a week of test and then he would do that for 12-16 weeks which would be his cycle. He never really recommended anything else. I think every now and then he recommended orals because there’s some synergy between taking orals like d-bol and winstrol with test, it lowers SHBG. That’s another story for another day and then he would cruise.

And then his cruise cycle would be like what Mike and I and smart guys today talk about for TRT which is 100-200mg of test a week. And that’s what he would call cruising and he doesn’t say that anymore and he’s cleaned up his thing and he doesn’t talk about steroids because “Oh we don’t want to talk about that because it’s illegal” and all the other nonsense out there but Dante’s a real bro and if he knew you and he felt comfortable talking about that he would mention that and stuff.

He’s not into that anymore because he’s into the supplement hustle with his company True Nutrition and True Protein, but that’s what his recommendation was so if I’m going to make a recommendation to your guys I would say save DoggCrapp training for when you start using gear because I don’t know anything better from a results standpoint.

Nate:
Interesting. That’s something to think about. What would you recommend then as a nonHIT bodybuilding routine for younger guys? Anything off the top of your head.

Jay:
I would say, train 3-5 days a week. Read blogs like mine and Mike’s and obviously read yours. Focus on the important things in training and that is, never overload the body more than once or twice a week. The best advice I got on training has always been is that the best form of training is what you’re currently not doing.

And that came from Charles Staley. He’s a very famous exercise physiologist and scientist. Your body is so dynamic, that no matter what you do, and no matter what you throw at it, it’s going to eventually acclimate. So you want to constantly change your program up. And the more advanced you are as a trainer the more neurologically efficient, the more you have to change.

So right now in your 20s, if I were giving you guys advice I would say pick a program out that you can go 12-14 weeks, maybe less maybe 10 weeks. Again it depends on your recovery ability and all the over things, but at most 5 days a week, at least 3 days a week. So do 2 days in a row where you break your body up or do a 5 day routine where you do one body part a day or maybe one small body part with a big body part.

Like right now Monica and I are training this way: we train on Monday we do chest and abs, Tuesday we train legs and low back, Wednesday we train triceps and biceps together, Thursday we hammer delts and abs again, and on Friday we do back.

We blast back.

So that’s a way of doing it. You could also, and again we change up ourselves too, you could also go, I don’t like giving out days but for us because we are so busy and have kids and try to have our weekends off. I train Monday-Friday so day 1 and day 2 would be Monday and Tuesday.

But if you are doing a 4 day routine you could split your body up over the first 2 days, take day 3 off and hit 2 days in a row again and hit the second half of the body.

And then there are guys out there like Big George. Big George’s mindset is, he goes 3 days in a row and then he takes 2 days off and then he goes 3 days in a row again. So he’s technically training 5 days a week but he trains upper body one day, legs the next day and arms the third day. So he is constantly, every 5th day hitting the same body part again. Which is smart, so there’s a lot of different ways to train your body. There’s no one-size-fits-all approach, but if you’re going to take some advice, again:

Maximal fiber contraction, 4 seconds time under tension, eccentrics. That in and of itself, if you can your guys to focus on a 4 second eccentric on everything that you do, your body will change. I don’t give a rat’s ass. Again, your genetics. I don’t give a shit whether you are on gear or not, your body will change because your body neurologically will become extremely efficient at controlling the weight in the lowering phase and especially the legs man. You do legs presses with 4 second eccentrics, it’s humbling man.

You’re going to have to drop the weight you know? Again the whole ego thing, reduce the weight. 95% of the people if I were working out with them or training with them the first thing I would do is reduce their weight because I’m like, “What are you doing dude? This isn’t about weight lifting.” This isn’t about a certain amount of sets and reps of a certain amount of weight that you’re probably using shitty form or jerking or using your triceps or your front delts or whatever you’re doing. It’s about maximum fucking fiber contraction.

So you’re not going to maximally contract fibers unless you control the weight in strict form. So those are the little things. There’s no one-size-fits-all approach. I know we talked about in the last couple of minutes about how to split your body up but I think that’s really the best advice: you just got to experiment for yourself.

You really have to learn how your body responds to training and everybody will tell that if you fail to plan you plan to fail. Just get an app. There are a million of them. G fit. All these fucking apps you can put on your smart phone and you can track your weights.

As Big George wrote in a couple blogs that he’s contributed so far on our site, just try to get one rep or 5 pounds more in every work out. Even if it’s just one rep.

But if it’s not extra weight, get a couple more reps. That’s all you have to be shooting for, it’s progressive overload. It’s just constant adaptation. Constantly forcing your body to change. Whether it’s more reps or higher weight or whatever.

Sometimes it’s not even that, sometimes you train at the same capacity with less rest.
There are just no many factors and variations that if you continue to change and utilize that will constantly force your body to adapt.

Nate:
I feel special. I guess I’ve always tried to hammer that home to my readers about just one rep more you know? And writing your stuff down. Hey, Big George is writing about it too. I feel special.

Jay:
I’ll tell him you said that. That’s awesome. But yeah that’s it man I think we pretty much covered everything.

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About The Author

They call me Fly, Fresh, and Young. Gym rat by day, lecherous drunkass by night. Follow me on Twitter @nate_moneyh.

5 Comments

  1. Izzy July 30, 2014 at 7:32 pm

    Hey, Love the article/ podcast. Just wondering if you could throw a download link on that soundcloud so listeners can listen at the gym or something? Would really appreciate it!

    • Nate July 30, 2014 at 9:58 pm

      I put it up! Thanks!

  2. Indguy July 31, 2014 at 5:52 am

    Great podcast. I’m in my 40s and have learned a ton from Jay and Mike on both exercise and diet.

    I’m relatively new to weight training but want to say that applying the principles of HIT to my workouts has been transformational. That is: no ego (don’t worry about weight), good form, controlled movements, and maximum reps.

    I had no idea how much I was using momentum in my workouts. One quick example. I started off my tricep workout the last couple weeks with chair dips using those principles. At the end of my workout, when I was completely wiped, I tried doing chair dips the old, bad way by just bouncing up and down. I could do a lot more of those at the end than proper ones at the beginning. Crazy.

    Couple questions for Jay if he’s still around and watching.

    1. I can’t really do maximum reps with perfect form, or at least as perfect as I can know how. I need at least a couple cheat reps. I’ve been doing sort of strip set approaches were I do a weight till I can’t, then grab a smaller weight and do some more, and so on. Any thoughts on the best approach here for getting the max out without compromising form would be helpful.

    2. Sadly, I have a bit of a skinny fat look. I was a chubby kid and never lost the spare tire. I’m at 5’10” 165# now and don’t look fat at all but still have it if I take my shirt off. A few years back, using a mixture of diet and cardio, I got down as low as 145 but wouldn’t you know it I still had love handles. I stopped dropping because I looked terrible and I didn’t think it was healthy. I know you’ve talked about those A2 zones and thermogenics, but suggested they were only for people who already have really low body fat and are looking to get shredded. I’d really like to know your suggestions here. I’m focused now more on fat loss than muscle gain, though oddly I’m noticeably more defined and am gaining strength even though I’m losing weight. Maybe it’s just neurological adaption. I don’t necessarily want to walk around with a six pack, but I’d love to be able to wipe out this spare tire situation. I’m also carrying some excess fat in my upper thighs. Any advice would be helpful.

  3. twiggy August 3, 2014 at 8:17 pm

    good interview..alot to take in.
    @indguy
    i dont think you are really skinny fat, im 130 at 5’11 with a belly, in high school i was 5 ’10 115lb with belly.

    questio…what does he mean by gear?

    • Nate August 8, 2014 at 1:42 pm

      Anabolic Steroids. Specifically, Jay talks mostly about testosterone

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