During the time this photo was taken, Jay had been training once every 7-9 days using HIT principles: one-set-to-failure on ~8 exercises.
Jay Vincent is a nationally recognized personal trainer, health coach and professional fitness model. As the owner and primary trainer at BioFit, Jay’s mission is to instruct highly effective, time efficient, and safe exercises for people of all ages, goals and physical conditions. Jay has been featured on many popular Podcast interviews, magazines and has modeled for popular athletic companies such as Under Armour and MuscleTech.
This is Jay’s third appearance on Corporate Warrior. We did plan to discuss HIT and diet in Part 2 but decided to focus on business instead. This episode is focused on Jay’s current exercise and diet regimen and how his approach and views have changed since we discussed this in Part 1 a year ago.
Since opening his new gym, BioFit, Jay has reduced his training frequency to enable him to invest more time in growing his business. Jay has reduced from a split routine twice per week to a single full-body routine once every 5-10 days with practically no downside. Check out his workout below. Furthermore, sometimes he only eats one meal per day! Don’t think genetics are that important? Think again.
In this episode, Jay reveals all. We cover:
- Jay’s workout – in tremendous detail
- The benefits of freestyling vs tracking workout performance
- Jay’s thoughts on increasing frequency for improved muscle hypertrophy
- … and much more!
Jay’s contact info:
- Biofitny.com
- Email Jay: biofitny [at] gmail [dot] com
- YouTube
Download How to Attract Great Personal Trainers PDF
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
Want to hear my first episode with Jay Vincent? — Listen here. In this episode, we discuss Jay’s training background, the life of a fitness model, how HIT compares to conventional training and more (stream below or right-click here to download):
This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase!
To subscribe via email and get my FREE eBook with 6 podcast transcripts with guests like Dr Doug McGuff, Drew Baye and Skyler Tanner – Click here
QUESTION OF THE DAY: What is your current HIT routine? Please let me know in the comments at the bottom of this post.
Show Notes
Click the link below to listen from the exact time stamp on Overcast:
- Jay’s current exercise protocol [05:10]
- Jay’s favourite exercises for single joint movements [10:45]
- Freestyling vs tracking [16:30]
- Jay’s training frequency [18:15]
- Jay’s thoughts on increasing training frequency for greater hypertrophy [20:45]
- The downside Jay experienced by reducing his training frequency [27:35]
- Has Jay lost any lean mass by reducing frequency and volume? [30:45]
- How does Jay measure progress? [35:10]
- One meal a day [37:50]
- What diet would Jay recommend for a hard gainer? [41:40]
- Does Jay do any pre-workout rituals for better performance? [45:55]
- How to improve grip strength [49:50]
- What other physical activities/exercise does Jay do? [53:55]
- How to combat posture issues and back pain [54:05]
- How to lose stubborn body fat [58:55]
- How to optimise sleep [1:04:43]
- How has Jay’s diet changed over the last few years? [1:11:35]
- The importance of genetics [1:14:10]
- What has Jay changed his mind about in exercise in recent memory? [1:20:45]
- Final piece of advice regarding HIT [1:24:40]
Selected Links from the Episode
- High Intensity Training (HIT)
- Nautilus Abdominal Machine
- On Not Counting
- Time under load
- Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?
- Muscle hypertrophy
- Project Kratos
- Wrist wraps (Amazon US / Amazon UK)
- Hammer Strength Gripper
- Spinal flexion
- Lavolta Ergonomic Laptop Table Desk (Amazon US / Amazon UK)
- Leptin
- Lipolysis
- Air purifier (Amazon US / Amazon UK)
- Lumie Bodyclock (Amazon US / Amazon UK)
- Myosin and actin overlap
- Muscle and Fitness
- Flex
- Muscular Development
- Baye.com (Drew Baye’s HIT blog)
People Mentioned
- Skyler Tanner (Listen to our podcasts here: Part 1, Part 2 and Part 3)
- James Steele PhD (Listen to our podcasts here: Part 1, Part 2 and Part 3)
- Dr Doug McGuff (Listen to our episodes here: Part 1, Part 2, and Part 3)
- Dr James Fisher (Listen to our episodes here: Part 1, Part 2, and Part 3)
- Ted Naiman (Listen to our episode here)
- Drew Baye (Listen to our episodes here: Part 1, Part 2, and Part 3)
- John Little (Listen to our podcasts here: Part 1 and Part 2)
- Arthur Jones
- Dr Russell Foster (British professor of circadian neuroscience, the Director of the Nuffield Laboratory of Ophthalmology and the Head of the Sleep and Circadian Neuroscience Institute (SCNi))
- The Rock
- Ben Pakulski
- Dorian Yates
- Ryan Hall (Listen to our episodes here: Part 1 and Part 2)
500 – What I’ve Learned After 11 Years of Interviewing World-Class HIT Experts and Fitness Entrepreneurs (Luke Carlson interviews Lawrence Neal)
499 – The Best HIT Protocol for Strength, Muscle Mass, and Hypertrophy (SuperSlow VS High-Volume HIT Debate with Dagoberto Vila and Dr. James Fisher)
498 – How to Fine-Tune Your HIT Workouts and Design A Great Client Experience (with Luke Carlson)
Hey Lawrence, another great interview! As you mentioned in the beginning, it’s people like Jay – knowledge, practice and appearance, that HIT needs in order to attract broader attention. Not even Dorian Yates… 😀 I had also mentioned that in my previous posts here and there. So Thanks for having him again and Thanks Jay for participating!
With regards to topics discussed, listening to the interview, I almost felt flattered, that my oppinion and practice, coinsides so much, with a ones of a great man like Jay.
Grip strenght – 80% of the cases, the problem really is due to extensive sqeezing, that kills the grip very fast. I see this over and over again;
Jay’s view on “overnutrition” mantra – I can’t agree more. Adding a dowblesized gas tank and selecting the highest octane fuel, will not make an old car run like a ferrari… Same with humans. In both cases a katalysator is needed and it’s kind makes a great difference. Currently I am having my own experiment of loosing fat in the minimalist, simplest way – easy to follow and cheap. I eat only twice a day – “smaller”, precise breakfast and larger more randomized dinner and my protein is even less than a gram per kilogram in some days and so far things are looking great. No change in the once a week 20-30 min. of strenght training, no “cardio”…and in three months I lost 7 kilos and no strenght whatsoever (judging by some tests on simple machines) and I keep going easily, with no frustration;
The issue with greatly spaced training sessions being hrader to execute is the due to deadaptation imo. A topic, that we discussed a lot when Brian Johnston interview came along if you remember;
I do not train arms as well with specific arm work for over six months now. I decided to give it a try after reading a study of James Steele on the topic and some works of Drew Baye etc. So far I can confirm, that for the upper limbs, since heavy pulls and pesses are present in ones training program and more or less medium grips are selected, arms do get trained quite sufficiently and as minimum do not suffer in size or appearance. So really for an advanced trainee, there may not be any need for direct arm work/waste of time and energy if ofcourse there is no specialisation arm development target or if it is largely enjoyable to train arms for a given trainee.
Thanks again for the great work on the podcast and please keep up!
Hey, fantastic episode, one of the best yet.
Thanks for asking my question re fat loss, no need to worry, I’m not desperately seeking ripped abs! (although enjoyed the debate). I spent the last year or so dropping something like 10 BMI points, I’m down to 27.6BMI with a 34 inch waist, that’s down from over 40 inches. According to the NHS I need to drop anther 10kg so was asking for that really. I’ve no idea how much fat I’ve dropped as the HIT has taken my muscle mass so much higher than I ever had before. Thanks for the tip, I had a “cheat” side of spaetzle with my dinner last night and found that my appetite control was greatly improved (disclaimer I also ran 4km that morning an took a cold shower). Also I couldn’t agree more with Jay’s view on ROM, it just seems self evident that you shouldn’t put extreem loads on tendons at full extension.
Another great podcast ! It was funny listening to Jay talk about Ben Pakulski as so many ” pro bodybuilders ” like him actually are very ignorant about the subjects of training and nutrition even though many would think otherwise .