The Model Health Show

TMHS 862: Build Muscle, Beat Fatigue, & Get Fit AF Over 40! - With Jay Ferruggia

Jan 20, 2025

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.

01:06:40

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Jay Ferruggia

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Quick takeaways

Effective training over 40 requires managing fatigue by prioritizing lower volume workouts with adequate rest for optimal results.

Training volume should be tailored to six to ten sets per muscle group weekly to promote growth without excessive fatigue.

Proper nutrition, including electrolyte balance and meal timing, is essential for enhancing workout performance and recovery outcomes.

Deep dives

The Importance of Fatigue Management in Training

Managing fatigue is crucial for effective training, especially for individuals over 40, as fatigue can significantly impact performance and recovery. Training methods that create excessive fatigue—such as high-rep sets, time-efficient, unstable exercises, and lack of rest periods—can lead to chronic tiredness, decreased testosterone levels, and increased cortisol. By shifting focus from high-volume workouts to smarter training approaches, such as lower volume with adequate rest, individuals can improve their energy levels and overall training outcomes. This emphasizes the need for a tailored workout plan that acknowledges the body's recovery capabilities while still delivering effective results.

Intro

2min

The Importance of Fatigue and Mitochondrial Health in Fitness

2min

The Critical Role of Magnesium and Electrolytes for Energy and Health

2min

Hydration and Community Engagement

3min

Smart Training for Optimal Recovery

20min

Harnessing the Power of Tea and Effective Leg Training for Optimal Health

5min

Strength Training for the Over 40s

9min

Mastering Nutrition for Muscle Growth

23min

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:

DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!
Piquelife.com/model - Get exclusive savings on bundles & subscriptions!
Connect with Jay Ferruggia Website / Podcast / Instagram

Be sure you are subscribed to this podcast to automatically receive your episodes: 

This episode of The Model Health Show is brought to you by LMNT and Pique. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

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The Model Health Show

TMHS 862: Build Muscle, Beat Fatigue, & Get Fit AF Over 40! - With Jay Ferruggia

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Importance of Fatigue Management in Training

Understanding Training Volume and Its Impact

Nutrition's Role in Enhancing Performance

Effective Cardio Strategies for Older Adults

Simplicity and Consistency in Fitness

Get the Snipd
podcast app

AI-powered
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Discover
highlights

Save any
moment

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The Model Health Show

TMHS 862: Build Muscle, Beat Fatigue, & Get Fit AF Over 40! - With Jay Ferruggia

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Importance of Fatigue Management in Training

Understanding Training Volume and Its Impact

Nutrition's Role in Enhancing Performance

Effective Cardio Strategies for Older Adults

Simplicity and Consistency in Fitness

Get the Snipdpodcast app

AI-poweredpodcast player

Discoverhighlights

Save anymoment

Share& Export

AI-poweredpodcast player

Discoverhighlights

Get the Snipd
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highlights

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