Jay Ferruggia, an elite fitness coach with over 30 years of experience, shares proven strategies for building muscle and managing fatigue, especially for those over 40. He discusses the optimal number of sets for workouts, the importance of training to failure, and what junk volume means. Jay emphasizes progressive overload and offers specific exercises targeting slow-recovering muscle groups. He also covers the role of nutrition, including carb cycling, and the significance of effective recovery to achieve fitness goals.
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Fatigue Management
Consider fatigue when creating a training program, especially over 40.
If you want to get in the best shape of your life in 2025, there are a few key principles you need to understand. Especially if you have a busy schedule or want to maximize results, having the proper knowledge on how to reach your goals is key. On this episode, you’re going to learn how to build muscle effectively. Today, my friend Jay Ferruggia is back on The Model Health Show to share his proven fitness strategies. Jay is an elite fitness and mindset coach with over three decades of experience in the fitness industry. What I love about Jay is that he is passionate about helping folks build their strongest bodies ever in the most realistic, straightforward way. In this interview, Jay is sharing the best ways to manage fatigue, how to find the optimal number of sets per workout, what it means to train to failure, and how to create a training program that works for you. You’re also going to learn about progressive overload, the best exercises for certain muscle groups, and so much more. I hope you enjoy this interview with the one and only, Jay Ferruggia!
In this episode you’ll discover:
What creates fatigue, and how to manage it.
The optimal number of sets per workout.
Which muscle groups recover the slowest.
What volume means.
How to define junk volume.
The best training split for maximum results.
How to train to failure.
What progressive overload is.
The three best leg exercises for people over 40.
Which muscle group most people neglect to train.
How to effectively train your shoulders.
What carb cycling is, and how to use it for muscle growth.
How to calculate how much protein to eat.
The best way to incorporate cardio into your routine.
Why focus is key to upgrading your fitness.
Items mentioned in this episode include:
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