I think Jay meant 12-16 total sets. That would fall in line with what we know is an effective weekly volume. Lee Priest was high on volume and recommended 20.
@arnar9478
Жыл бұрын
But after that he said 3 sets each so that wouldnt make sense
@arnar9478
Жыл бұрын
@@erenmeatrider perhaps
@rmb5355
Жыл бұрын
@@erenmeatrider pretty sure this is what he meant
@xCallxMExJJx
Жыл бұрын
@@arnar9478 agreed the man won multiple Mr Olympia. He didn't stutter. 12-16 different exercises 3-4 sets each. I hate when people try to tweak the formula like they've ever had more muscles than Jay 🤭. He said what he said!😤 So let's all strive to reach where he once was.
@xCallxMExJJx
Жыл бұрын
@@erenmeatrider Wrong😭🤣. Quit trying to shortchange the workout. The man said what he said! 12-16 different movements 3-4 sets each. U guys are cheating the workout already 😭 toughen up and accept the challenge!
@davidfavreau9662
Жыл бұрын
12-16 movements. Holy shit that’s like a 4 hour workout
@skippercow
Жыл бұрын
I could easily get away with 2-4
@richardm2661
Жыл бұрын
Agree, maybe 5 or 6 for me
@CornFed_3
Жыл бұрын
Break it up into multiple cycles over time. As an example, 4 exercises for 12 weeks and then repeat with 4 new ones. Over time, your biceps will be exposed to multiple movement types without workouts taking forever and become stale.
@drunklorry3406
Жыл бұрын
@@CornFed_3 with all respect to Jay Cutler, it doesn't make any sense to focus on that much movements. You need 2 to 3 excercises and you don't need to change them at all until the time that you feel bored with them and lose motivation because of that boredom. Focusing on as little excercises as possible helps you to build up the technique, to master, to perfect, and progressively overload you muscle. When you switch to often, you just need to learnthenew technique at first, and only after that you'll be able to properly load your muscle
@CornFed_3
Жыл бұрын
@@drunklorry3406, right, basically what I was getting at. For me, 12 weeks is a good time period to switch things up. Biceps are easy since they can be worked out more often as one progresses in weight lifting. To the point that 2-4 exercises split up between 2-3 days per week is plenty. I get bored over time so the 12 week thing is my preference, but over the course of a year, I’ll easily expose my biceps to 12-16 different movements. I find it beneficial to gain the most amount of size. I’m also 6’4” so my arms take extra work over others.
@figurefiguras4104
5 ай бұрын
I see Jay is rocking w that 8 hour arm workout 🔥
@briandesjardins728
7 ай бұрын
If there's any man to listen too. It's this man
@NemaDraws
Жыл бұрын
Mans explained in under a minute what a vast majority of fitness influencers would drag out for a 20 minute vid
@cullenferguson6373
Жыл бұрын
Jay fat af
@girishkumar4415
Жыл бұрын
And still get it wrong
@missmaomi28
Жыл бұрын
Exactly
@Bigbossman303
Жыл бұрын
Yeah most of thoses fitness influences don’t know what they are talking about
@Rolfan4Life
10 ай бұрын
@@girishkumar4415and still won 4 mr olympias ❤
@tyrellgibson6424
7 күн бұрын
Jays advice is really top tier!
@samaantree
Жыл бұрын
I’m still perplexed at how Jay developed his biceps to the point they split down the middle best biceps I’ve ever seen hands down 💪💪💪
@etienned.8306
Жыл бұрын
It’s called the bicep for a reason, there’s two heads
@Niaaal
Жыл бұрын
Tren hard
@NJRIII
Жыл бұрын
@@Niaaal lol Google translate changes it to 'train' hard
@michelrood2966
Жыл бұрын
@@Niaaal anavar give up
@bbcr11
Жыл бұрын
Genetics make that more pronounced in some
@xCallxMExJJx
Жыл бұрын
12-16 sets🙁😧😨 Jay's right. I really will have the best biceps out here. I won't be able to feel my arms either but ok. Love it Jay. Push us to the impossibilities
@lukecullins9934
Жыл бұрын
12-16 weekly sets is definitely recommended ..i do biceps thrice a week and it equates to 16 sets per week .
@xCallxMExJJx
Жыл бұрын
@@lukecullins9934 in the video he said 12-16 movements 3 different sets. To clarify how impossible it is
@thelegionofst.michaelthear2490
Жыл бұрын
Jay from all these shorts has consistently preached 8-12 reps my friends...let's all listen to Mr. O and start seeing better gainzzz! 💪 🏆
@Volnixz
Жыл бұрын
Do one for triceps as well!
@camilosanchez831
Жыл бұрын
Submit to Christ or perish
@brizzlex1919
Жыл бұрын
@@camilosanchez831How do you know he hasnt.
@JohnDoe-lg4ld
Жыл бұрын
@@camilosanchez831 lmao
@yousefk8105
Жыл бұрын
@@camilosanchez831we don’t submit to humans
@tomm9493
11 ай бұрын
Resistance is futile. We are Borg.
@theendoffaith5903
Жыл бұрын
When he says 12 to 6 movement 😮 I didn't even know there were so many different exercises for biceps.
@Lhgtv2010ify
3 ай бұрын
I think someone mentions he meant sets. Otherwise with 16 movement youd need to spend 4 hours in gym lol
@guy-wb5cc
Ай бұрын
@@Lhgtv2010ify Na because he said 12-16 Movements with 3 sets each
@rogerwelsh2335
Жыл бұрын
You can’t argue with what Jay does because it works. BUT, every lift is a rocking motion and fast
@user-hc4lb7jv4m
28 күн бұрын
12 reps never gets old 😢😢
@nick0780
3 ай бұрын
Just finished this 8-hour bicept routine. I can't wait till next month to see what it looks like post recovery. 💪😂
@carldunson1410
10 ай бұрын
I loved gaining knowledge from the legends you can’t go wrong😊
@RestaurantManager101
11 ай бұрын
Found a huge pump recently by single arm DB hammer curls superset with straight bar or cambered bar, inside grip curls to failure. Hammer DBs can be performed with light weight, anywhere from 20 to 30 reps and then straight to the standing bar curls. Always thankful for Jays insight
@nathanledee3140
Жыл бұрын
This man has potential to be a great bodybuilder
@ryannewton5423
Жыл бұрын
He looks better now then when bodybuilding
@makgethamathumba2971
11 ай бұрын
Amen! That's a legend there....thank you, keep feeding us with some knowledge
@itguy13
5 ай бұрын
Jay this isn't spoken enough in my opinion genetics of the structure is so important man
@tinymanthebeast
Жыл бұрын
It's amazing how Jay Cutler and Markus ruhl still have Mass biceps. 💪
@oklahomajim
Жыл бұрын
Jay my man! Still rocking it hard! 💪💪
@STAY_MOTIVATED_909
Жыл бұрын
i agree i built my arms this way!
@crisscross7176
Жыл бұрын
You're very educational and entertaining Mr. Cutler 💪
@justinmartini9300
7 ай бұрын
Hey Jay Cutler you are the best bodybuilding of all time he is my ideal forever
@kibirangoyassinyaksha5947
Жыл бұрын
Thanks Mr Olympia 4x for the great advise
@REALBOSSDEESEL
Жыл бұрын
Solid advice. Those movements have helped me build 22 in arms . #MrO #Fit50 💪🏼
@Damdaaa
Жыл бұрын
i like it when bodybuilders have some brains and apply intelligent programming instead of "let's add way too much volume and overtrain but since we're on peds it's fine"
@chosenfews
11 ай бұрын
Man Jay is looking awesome
@tonyjones8149
4 ай бұрын
You can manipulate your peaks and biceps genetic make up. Wow. Science based right there
@bennysanchez4672
5 ай бұрын
Holy shit 36-48 sets is insane. And I thought I overworked myself
@Fatmanstan606
Ай бұрын
Big Jay wearing pandas, lookin boss as hell big dog
@strongbrave
3 ай бұрын
A REAL fitness influencer.
@NathanPetrie-g2q
Ай бұрын
Thanks for the tip mate
@roberteginton6589
11 ай бұрын
Wow! That sure is alot of sets just for biceps. What about the other body parts?
@St22_xs
Жыл бұрын
Love this vid jay keep it up 💪💪
@Tubefish07
Жыл бұрын
I’st said that Cutler has a pair of cowboy boots that he covered in Orange Roughy fish skin! Brilliant! Cheers mates!!
@ZobRoss
Жыл бұрын
This guy could be a great bodybuilder
@godspark6558
3 ай бұрын
Super set bicep pullups with bar curls. A great mass builder
@ianrowley2323
Жыл бұрын
I don't know whether Jay was pointing to his short or long head at the start. I think some people get confused about the anatomy. The long head is the outside, peaky part, which usually has a shorter belly than the (longer) short head on the inside. The long head is so named as it attaches higher up on the shoulder and unfortunately, is the cause of many frontal shoulder injuries I see in patients.
@jordanboultbee9992
4 ай бұрын
As always, great tips from the legend! Also, something to consider is that the biceps brachii supinate the forearm. So, really focusing on supination throughout the movement is a great cue for biceps development (i.e., a more neutral hand position biases the brachialis and brachioradialis more throughout the movement).
@gyurmethlodroe1774
4 ай бұрын
Swing and you hit the upper biceps...do strict preacher curl and it helps to fill up the gap near the elbow joint
@BigstickNick
Жыл бұрын
So....do every bicep exercise. Got it
@Idkusername1234
Жыл бұрын
He's spitting straight up bullshit 🗣️🗣️🔥‼️
@awakethemaster
Жыл бұрын
I'm agree with Arnold when said that long biceps have more impact when you fatigue the muscle more than 90 degree. In fact twist and compress the muscles especially with lateral dumbells raise, but lift 90 degree could also works and it's good to change. Calves is more genetic problems that biceps but really nice biceps come also from natural genetic too. A pure natural person could understand the impact of exercise and what you can expect.
@tysonpennington7970
Жыл бұрын
12 movements, 3 sets each? As in almost 40 sets per exercise? Holy shit man. I do about 5 movements with 2-3 sets each, and my arms feel blown up at the end of it, along with upper forearm cramps on MOST arm days because I do just a couple of sets of forearms after biceps.
@kenrivers9757
5 ай бұрын
Jay STILL GOT IT....Should compete again...😊😊
@Nicholas19823
4 ай бұрын
Mike Mentzer is shaking his head right now
@LP3me
Жыл бұрын
Can’t believe Jay Is still as big as he is
@Thegiraffe509
Жыл бұрын
Chin ups as warm ups
@markmartin8276
Жыл бұрын
Okay that's great work all the angles
@THEBATZZ
3 ай бұрын
2 exercises only. Close reverse grip pull downs or chins works the entire bicep(all areas ) . Barbell curls for the lower head. Mike Mentzer. 👌
@comeheathens
9 ай бұрын
12-16 movements is the entire amount of working sets. So 3 sets 8-12 reps for preacher, 3 sets 8-12 cable curls, etc, etc.
@wigletron2846
Жыл бұрын
12-16 exercises?!
@TheMaxik
Жыл бұрын
Total sets
@kalemarthur4425
Ай бұрын
What worked for these long arms a lot of close grip isolated curls, and close grip pull-ups
@szhaka7251
Жыл бұрын
3 sets plus 1 superset 💪🔥
@TotallyNoobYT
Ай бұрын
Looking big KING LIKE WOW
@brokensprites
Жыл бұрын
Thanks Champ.
@red6599
Жыл бұрын
Thanks Champion for your suggestion..
@steveurkel1487
Жыл бұрын
Flatter biceps are much more aesthetic
@RobertHensley-ug7bc
9 ай бұрын
Okay so quit my job and do 4-5 hour workouts until I'm so tired I'm doing 1 pound curls. Got it let's go!
@NiklasRuud
Жыл бұрын
Movements = sets , realistic
@jaaronbentley2889
Жыл бұрын
I don’t think he meant 12-16 movements, but 12-16 sets, 3-4 sets per movement. Juice or not he’s got years n years of experience he def knows what he’s talking about.
@donniedarko3259
Жыл бұрын
Common error. A lot, not alot. Great video!
@abbiehenderson3814
Жыл бұрын
Wonderful shot
@Blackopme
Жыл бұрын
12 to 16 set , 8 to 12 reps. 4 to 5 different bicep workouts
@mandelorean6243
9 ай бұрын
Recommends 16 exercises.. for a muscle group with only TWO muscles..very simple pulling muscle.. one goes with hand inverted other hands neutral.
@thankgodimouttahere
Жыл бұрын
Thanks Jay.
@scottmoreau3584
Жыл бұрын
And most importantly, never do that many movements on just biceps unless you’re juiced to the gills
@jakeraymond8963
Жыл бұрын
I remember trying to do a ton of fancy bicep variations in a workout one day. I couldn't move my arms without serious pain for about 4 days. Always sticking to 2-3 basic movements with 3 sets to form failure in the future.
@magsvro6668
Жыл бұрын
@@jakeraymond8963 you didnt eat enough protein after
@xCallxMExJJx
Жыл бұрын
@@magsvro6668 definitely wasn't meeting his daily protein intake for his BMI
@magsvro6668
Жыл бұрын
@@xCallxMExJJx fr. unless its your first 2 weeks training ever you shouldn’t have pain for 4 days after if you eat enough protein
@jakeraymond8963
Жыл бұрын
@@magsvro6668 can you explain? How does protein affect pain level? I wasn't new to lifting so Idk mabye I stained a tendon or something. It felt a lot worse than my typical soreness.
@sunnyshinde9058
Жыл бұрын
❤️❤️
@tvg9778
9 ай бұрын
Im getting biceps tips from Will Ferrell today
@Sehnsuchtversteckt123
Жыл бұрын
AT LEAST 12 EXERCISES FOR BICEPS? Damn that's some crazy volume
@xCallxMExJJx
Жыл бұрын
Same. I heard 12-16 like whaaaaaat😦
@TheMaxik
Жыл бұрын
12-16 total sets
@aakashkaushal1167
Жыл бұрын
He meant 12-16 sets for biceps which is3 sets of 3 exercises or 4sets of 3.
@xCallxMExJJx
Жыл бұрын
@@aakashkaushal1167 no he didn't. He said what he said. Quit trying to cheat the winning formula. Jay was multiple Mr Olympia he was definitely doing 12-16 exercises 3-4 sets each at his peak. How about we try to reach the goal instead of shortening it like it's in our human nature to do.
@mrman2415
Жыл бұрын
@@xCallxMExJJx that's the most ridiculous thing I've ever read. If your goal is to do 12 different bicep exercises in a workout, you're an absolute lunatic who knows zero about building muscle.
@CC-iy3ko
11 ай бұрын
"Wanna learn to hit the long head? Well heres how to work the short head."
@saucykid7147
Жыл бұрын
He’s basically describing hypertrophy
@MrTraveller.
Жыл бұрын
💯
@chrisa9035
Жыл бұрын
Suppination is the key to the long head. Incline seated curls, 8to12 reps 4 working sets will blow them up. With hammer and barbell curls. All u need for bi's
@Mr_NB628
7 ай бұрын
Have the bicep movements that he talks about only one potentially would work the long head of the bicep. Your shoulders have to be behind you to work the long head, everything that he talked about except for maybe cable curls done in a specific way have your shoulders in front of you and only work the short head
@unedited2716
Жыл бұрын
THANKS FOR SHARING JAY💯
@User_92020
Жыл бұрын
Genetic for sure play a role
@SkyeRobinson-pr7kv
22 күн бұрын
I give you my heart
@HarishKumar-yq7fx
Ай бұрын
" Its basically an 8 hour arm workout"
@donnademarcocorleone2179
Жыл бұрын
😎
@calamcouzens2090
Жыл бұрын
People this I’m insane when I say 12-16 movements finally a pro saying the same
@nedtv1993
11 ай бұрын
Thank you
@singh853_5
8 күн бұрын
Beyesian curl and incline dumbbell curl is all you need
@wademcknight3545
Жыл бұрын
I'm over here trying to maximize my triceps lol
@MittenzTVYT
6 ай бұрын
3-4 Sets of 3-4 diff movements totalling 12-16 sets.
@buttali8965
Жыл бұрын
My favourite jay cutler
@billygoatea7171
Жыл бұрын
Dam I always do only 4 exercises for biceps, 12 to 16😲🔥🔥
@inferno1418
Жыл бұрын
Does it work?
@anthoniy5604
8 ай бұрын
12-16 movements amounts to atleast 32 sets (he made a mistake) and probably meant to say sets per movement
@explorster
Жыл бұрын
Hammer curls are the best
@SajanSingh-gk5kt
Жыл бұрын
Super hero jay cutler
@neilfitzpatrick2877
Жыл бұрын
Legend 💪💪💪💪🇮🇪🇮🇪🇮🇪🇮🇪💯💯💯
@4kingkong4
Жыл бұрын
12-16 movements 😳. Bro my biceps are toasted after only 2
@nineiron1481
Жыл бұрын
Jay Bird!!!
@KevinsKontentKorner
2 ай бұрын
Chin ups baby
@YusriPradana
7 ай бұрын
Thanks Sir
@nancysullivan7329
Жыл бұрын
♥
@TheKardioKing
Жыл бұрын
Good stuff
@matthewtr
Жыл бұрын
I work out 1 hour with 3 mins rest and I do one set of each workout of 10-12 reps, sometimes 15 it varies how I'm failing. Before I get bashed about this, I did try doing more sets and I noticed a negative effect such as getting weaker. THIS works best for me and I gain muscle, Idc about professional body building. I just want to be fit if that makes sense, I don't want to be huge and I just eat regular food with protein shakes obviously.
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