INCREASE YOUR BENCH PRESS 💪

Lighten up the weight!
#shorts

[bobthetitan]

"The judges never asked me that on stage"...A lot of people need to hear that whole statement lol

[janoycresva]

I started skipping chest day all together to confuse the muscles even more

[paulwaters]

As a former powerlifter myself I say your right..sometimes we get so caught up in super heavy weight that we don't really get the work in we need doing fewer reps..it helps with injuries also cause I'm in my 50's now so my body can't handle heavy everytime I lift anymore

[danny]

One of a few bodybuilders that gives good advices

[poserwanabe]

When the GOAT speaks,
there's nothing left to say.

[BlaineKK]

Solid advice, high volume made me put up my biggest numbers in everything

[davidtopoleski]

You and Dex were the ones who made me fall in love with this sport and your dedication to it is most admirable much ❤

[JohnWicksPencil]

Thank you Jay, my dad and grandfather used to work out with you at golds gym in Worcester back in the day and had nothing but praise for you.

[dwade]

"Do lighter reps"
Mentzer enters the chat. 😮

[anthonycavalliotis]

Thanks for passing on your Knowledge Jay.

[mindmanifestationmagic]

Jay is my chest champion. Pec perfection! 👑🥰

[mavrk.d]

Also strengthening your back and core will strengthen your chest and vice versa

[Buff]

Goat jay, I’m going to win my show for you for next year

[shawnburnett]

Honestly. This was just what I needed to hear today.

[icecoldviv]

Let me ask my pec muscles to solve some quadratic equations to confuse a bit😂😂

[puregold]

Thanks so much Jay!!! Absolutely 💯 % appreciate it cause #1 I may be at that sticking point soon after some serious gains and #2 I’ve never heard anyone else other than Arnold speak on this subject. Arnold states that he knew that whenever he went into the gym that his muscles would try to get used to whatever he gave in a workout. Arnold said that your muscle memory plays against you for your muscle gains. See it tries to get used to whatever you give it. Arnold said his muscles were like saying I know your whole game plan! I know how many reps you were going to do how many sets you were going to do on whatever exercises. I’ve got you beat, it says! Arnold so then said, fine! I’ll tell you what I’ll do! I’m going to walk into the gym and start straight right off lifting the heaviest weight and see if it’s used to that!

[dar]

The 3 to 6 rep range lifting sub maximal loads its by far the most optimal way to bream through plateaus.

Adding in training techniques such as pause training, rest pause, priper accessory work to bring up weak points and accomodating resistance all help.

Splitting your training into mesos also helps so maybe do a few mesos to focus on hypertrophy. Then go back to general strengrh based mesos in theb 3-6 rep range. Maybe at the peak of every general strength based meso test your 1RM before deloading. Rinse and repeat and you will keep making progress. Sure its diminishing returns but youll still progress. The problem is when you are advanced the progress comes so slow that it seems like not making any progress at all. If your 5 rep max on squats is 405lbs. It may take you like weeks or months to make that a 6 rep max. An extra rep at that level is literally adding another 405lbs of volume. This is why you have yo become more patient the more advanced you are. Train hard and train smart and remember 8-12 reps is always key

[tib]

Periodization is key to weight training in general, no matter the discipline. Sound advice that helps move someone from a raw beginner to an intermediate

[jessesheridan]

You’re awesome, appreciate your genuineness in wanting to help. It comes through clearly

[graemebruce]

I love your advice Jay. You’ve reached the pinnacle of your sport but you don’t preach…you advise based on your experience. I always look forward to hearing your advice…please keep it coming and know that it is hugely appreciated 👍🏻😊