#288: Are You Doing Too Much Volume? Optimal Frequency, Best Exercises for Abs & Traps

The Jay Ferruggia Show

Jay Ferruggia

Fitness, Lifecoachingwithjayferruggia, Health & Fitness, Hypertrophy, Selfhelp, Man, Nutrition, Men, Business, Relationships, Confidence, Testosterone, Money, Inspiration, Musclebuilding, Fatloss, Mensfitness, Jacked, Renegaderadio, Lean

4.9 • 1.6K Ratings

🗓️ 29 March 2019

⏱️ 56 minutes

🔗️ Recording | iTunes | RSS

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Summary

Over the last few years you may have heard some relatively new (less than 10 years of real world experience) trainers and online fitness guru's regurgitate the following statement, "volume is the key driver of hypertrophy gains."

That statement is continually made these days because of some studies showing that those who did more sets gained more muscle. But it's hardly conclusive and hardly the advice that everyone should adhere to. If you lack the requisite 10-25 years of real world coaching experience that it takes to wade through all this stuff, you just go with whatever's popular at the moment.

The first thing I do with anyone who isn't making gains is to cut their volume down drastically. Whenever you do that you almost always see gains in size, strength and power. You also feel better and your joints hurt less.

So, in this episode, we'll get into the real deal on training volume and a bunch of other stuff including:

Is there any value in doing complexes?
How to add 100lbs to your squat in 12 weeks.
Massive gains with only 1-3 sets?
Best way to get rid of belly fat?
Leg training for athletes who play/practice 3x per week.
Tracking sleep and HRV.
Safely loading and picking up weights.
Stuff I use in the gym.
How to engage the back and not the biceps.
Best workout split for men over 40?
How to build bigger traps.
How much frequency is too much?
Best ab exercises.
Neck and grip training tips.

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Transcript

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0:00.0	What's up guys? We're back with another episode of the Renegade Radio
0:15.3	podcast. I am Jay Farugia here to help you unleash your strongest self which is
0:19.6	what I've been doing professionally for 25 years as of 2019.
0:23.8	I started in 1994 in the fitness industry, 25 years
0:27.7	getting at it.
0:28.8	And it's that kind of experience that
0:30.8	makes you know that when someone says volume is the main driver of
0:35.1	hypertrophy you move on because you've been there and you've had real world
0:39.5	experience so guys this is 25 years of experience here. This is me obsessively studying this
0:47.1	stuff for multiple hours a day spending multiple hours in the day with myself with
0:51.2	clients. So I'm doing my best to provide you simple basic real
0:56.1	world information that makes a difference in your life. And thank you guys so much for
1:02.0	listening and for contributing and for sending me all these amazing questions and all the amazing feedback
1:07.8	The iTunes reviews the emails the D, all the comments.
1:12.6	Guys, it means so much to me.
1:15.0	It's no less exciting to get one of these emails after 25 years,
1:19.0	so thank you and thank you for continuing to make the last four or five Q&A episodes continually
1:26.1	growing, growing higher ranked episodes than we've had in a year.
1:28.9	So can't tell you how much I appreciate it.
1:31.7	I want to give a couple things away here.
1:34.0	We're going to give Brian Warrior. He said Jay this is my favorite podcast for
1:38.0	strength training, muscle building, and joint-friendly advice. So I came to the
	...

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