The Injury Healing Protocol

The Jay Ferruggia Show

Jay Ferruggia

Fitness, Health & Fitness, Nutrition

4.9 • 1.6K Ratings

🗓️ 13 February 2026

⏱️ 27 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.

Getting older doesn't mean getting weaker.

... Or getting injured.

In this episode, I'm breaking down how you should train to protect your joints and tendons without sacrificing strength.

From programming and nutrition, to recovery and healing, this episode will help you train harder, heal faster, and feel better all around...

Have you maxed out your genetic potential? [0:32]
What's the best way to train to minimize joint and tendon stress? [7:41]
Already dealing with an injury? Here's what I'd do to speed up recovery. [14:27]

Transcript

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0:00.0	You are listening to the J. Faruja Show, the podcast that helps high achieving men get
0:10.6	lean and jacked, build an unbreakable mindset, and become the man you're meant to be.
0:19.0	What's going on, my friends? I appreciate you guys.
0:21.7	We're tuning in to another episode of the J. Farujiya show.
0:24.3	Today we're going to talk about injuries.
0:26.6	We're going to talk about how to program to prevent injuries.
0:28.5	And then once you get injured, what do you do?
0:31.6	So the first question I got was how do I program to reduce tendon and joint stress for the over 50 crowd?
0:39.5	All right.
0:40.0	So in general, the less muscle and strength you have, the less advanced you are, less
0:45.6	experience you have, you're going to need higher frequency and less stimulus.
0:49.2	Because if you're coming from no stimulus, then one set is plenty.
0:52.9	So you do one set per muscle group, per body part,
0:56.9	every 48 hours. Now, could you get away with that every 24 hours? Probably. But to be safe,
1:01.9	we go every other day. So you do one set of shoulders, you're doing one set of chest,
1:06.7	you're doing one set of lots, one set of upper back, set of eyes, set of fries, set of quads, a set of hams, maybe a set of glutes, or oftentimes hams and or quads will cover glutes, depending on what exercise you're doing, and then maybe you're doing a set of abs or a set of calves. Now, that's a lot of exercises. That's eight to 11 exercises, but you're only doing one set each. And in that case, I wouldn't be going super heavy. I wouldn't be doing four to six if you're doing one set each because it's just going to take so long to warm up. And you're just not going to get enough total stimulus. So I would do one set. And you could even hack it down a little. If you really want to hack it down, you could hack it down to just an overhead press and an overhead pull,
1:44.7	like a standing Viking press and a pull-up, a chest supported row, so a horizontal pushing pull,
1:50.9	so a flat dumbbell press or an incline dumbbell press, and a chest-supported row, and a hinge,
1:56.4	like an RDL or a 45-degree back raise, and a squat pattern. You want to hack it down even more than that.
2:02.0	You could just do a press, a pull, and a lower body compound exercise. Now, if you're doing fewer
2:07.4	exercises, I would probably do a few more sets. Maybe you just do two or three sets. Three is going to be
2:12.8	the absolute maximum that you can recover from within 48 hours if you are fairly strong and you're pushing
	...

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