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

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

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

One of a few bodybuilders that gives good advices

This is fantastic advice

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

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

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

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

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.

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

Thanks for passing on your Knowledge Jay.

"Do lighter reps" .....Mike Mentzer enters the chat. 😮

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

I just broke the 250lbs mark at 154lbs BW with this. Great Advice Jay 👍

Thanks Champ Looking good as always

Jay Cutler, legend, respect 💪.

Great advice from the legend

Been stuck on 195 for 2 months then I went on vacation and now I’m stuck on 185 for 1 😂

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!

This is something I already knew, but needed to hear again. Thanks Champ!

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

Good advice,as usual 🇦🇺☮️🙏

Thank you, Boss! You’re my hero, man!

This is gold! Thank you.

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

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

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 👍🏻😊

Thanks for these awesome and very helpful tips Jay! Appreciate you brother 💪😎

So lucky to be getting some key insights from the Man himself. Appreciate all you do, huge fan and loving your content!

Great motivator 👍🏆🥇💫✨

The most useful information i have heard about bench press this is why cutler is and was one of the best bodybuilders of all time

Great Advice, sometimes we try to aim for the 1 Rep Max too often. Instead we should focus on increasing the repetitions with the same weight

Awesome advise! 👍

Insane Idea of the switch up. Reps always matter. Solid advice as usual #MrO #Fit50

Awsome advice.Right now have trouble doing heavy weight on bench from shoulder pain.So have been doing higher reps strick form .Strong believer in some days you just can't put up the weight you want, but slow down do lighter with more reps and sets you are still getting a good workout in.

Jay really looks very healthy and fit. Big respect to this guy

Actually good advice thanks Jay

Thanks Jay 💪🏽‼️

Awesome advice 🙏

Thank you for your no BS information. Listen to Jay, guys. He's being honest.

Thanks Jay 🙏🏻, I think it’s interesting to note he wasn’t locking out there 😮, it makes it harder 👍🏻✅

I've heard this information before but never implemented it. Been stuck at 180lbs on incline and decreasing over time, so I'll give this a shot.

Great advice! And it works

ahhh I've been doing this to see what happens and it's been working, so good to hear it from a great

Going lighter and focusing on different rep ranges and just executing each rep as efficiently as possible is great advice. If you do want to try a 1rm, I do recommend doing a top set of 1-5 reps prior to higher rep work on one of the Bench sessions you do per week.

Great advice!

That quote about the judges was hard af.

Also works for other muscle groups, I use this method on biceps and legs

This is spot on. I tried this and increased my 1 rep max by 20kg!! Going back to basics gives your muscles time to heal and strengthen. Definitely using the same recovery technique on other muscle groups in the future

Great advice 🎉🎉🎉🎉

Thank you sir 🙏🏿

Thanks for the Tips, Jay

The classic...one leg kick out sit up motion. 😂

Exactly what I do with all exercises, about every 3rd week. Instead of going for my usual max weights, I do an intensive maximum sets workout with only 50% of the plates on the barbell or dumbells. It totally burns your muscles where you usually just would get stuck on heavier plates with no burn at all at failure. Then... take about 3-4 days rest and then go back to the 'regular' max weight sets. Woppaa... there you go: easily more weight then before! :-)

Thanks for the tips champ 👍

been doing this and my bench was increase slightly, thanks jay for the advice

These videos are great.

I always like to hear what jay has to say, he his old school, I would like to see him compete again

good advice. Thank you

Thank you so much 😊

Ill do it this week thanks 😊

For me going light and then heavy every few weeks injured me more often

Those little 2.5 lbs weights help break plateaus too! I always increase intensity by 5 lbs in the 6 to 12 rep range.

Ive been doing 15-20 for the last 6 months and i see a world of change. Every once in a while i go for like 4-6 and it surprises me how much the 15-20 translates.

I think this works the opposite as well, where you always train that 12-8 rep range, instead add a bit more weight and hit the 6-8 rep range

Solid. I concur 👍🏻

Yes I started doing this and i can feel the difference in the muscle

The best way to increase your bench press is high volume push ups 500-100 every day or every other day with rest days for 3-6 months & the numbers on the bench will increase

20 rep sets are insane for the pump

the 8-12 is timeless but so accurate, i always focus on getting 12 reps per set, usually on the last set i’ll get 8-10 and thats when i go till failure no matter how slow the weight comes up, W advice from jay

He's a genius my dude

Thanks bro, I do a pyramid set starting at my 1 rep max, drop the weight until I am lifting almost the bar but for a lot of repetitions and then perform bench a second time that week just performing a 5 x 8 set to failure set! Hopefully this is giving my chest sufficient volume and confusion while still testing and increasing my maximum strength!

I'd say also work on rep goals, no just a 1rm max but maybe a 3rm, 5rm, 8rm, 10rm, 15rm, 20rm

🙏🔥🙌 thank you brither

Never forget when jay inclined 405 for 12 and made it look ridiculously easy

I agree with you Mr Cutler . Back in the day I would use the 5x5 method on bench press for 4 weeks followed by 4 weeks of 6 sets of 20, 15, 12, 10, 8, 6 reps respectively and I kid you not I was able to bench press 405 in my early 20's and I only weighed around 185 lbs .

THANX JAY I WILL TRY THIS TECHNIQUE… LIGHTEN UP THE WEIGHT AND TRY TO EXTEND THE REPS

Grateful tips

Now I understand because I always wondered how on earth I got stronger after a lighter period while I tend to stagnate even lose strength when I keep closer to 1rm

Love the advice given on here. Always spot on

My pro tip is to do a few sets of close grip bench after your normal sets.

Also strengthen your lat/shoulder, foreman and wrist and rotator cuffs too

Also try taking off 2 or 3 weeks. Sometimes the muscle needs to heal and rebuild itself back and stronger.

I've already done this, it really works 🎉

Thanks Jay

Jay Cutlers the Goat!!!

Excellent communication

This advice is why Russian powerlifting records still hold up today. They focused more on volume than weight. Volume is always better than weight for most athletes. Weight benefits those who needs explosiveness paired with good cardio like a boxer or baseball player

Genius, as the man says "use a little brain work".

I normally do 4x10 for bench one day a week but improvement really started to slow down. This week I threw in a second day using a chest press machine and an incline machine. Maybe I’ll switch up the rep and weight each week.

Thanks for the tip

Just awesome ❤

I did what Jay said when i used to lift about 6 years ago. The Bench Press was my worst lift by far. I increased my numbers by pretty much following the advice he gave here. 16 reps.

thanks Jay but nah, i really like to go heavy until i like cant even touch my hand at front of chest . Getting crazy pump and feel the weird feeling in chest that you are done

High volume is game changing..

Exactly , i alwaz shk the muscles with light weight in one week and heavy weight on the other week + on third week i do super heavy with super sets and after one month of changing i repeat it but opposite to what i did on the previous month . Hope this work for you as well bcz i achieved muscles mass with it and smoother mood aswell .

I know theres a lot of people focused on hypertrophy here, but i tend to focus on powerlifting, so my routine is focused around lower reps, but i still keep my working weight to around 90% effort, which keeps CNS fatigue down. When im ready to hit a PR and max out, i give myself a week or two of lightening up a bit before pushing for the new weight.

The judges Never asked me that,on stage!!:.💪🔥🥇

Jay your a beast . I've seen you playing with 425 pounds. Lol .