Full-Body Muscle Mix-Up Live Tutorial Transcript

Note: This tutorial video was recorded as a live Facebook event. The text below is an edited transcript of the tutorial intended to provide members with a convenient means of referring to and further researching the topics and content detailed in the video.

Transcript

The Train with Jim Series

Alright, guys, I'll just wait for a few more people to join in. We are talking about this week's Train with Jim. These are my free workouts—my personal, free workouts—that I'm doing. Each day I give you the workout that I'm doing so you literally can follow along and be my long-distance training partner, get the same results that I'm getting. 

This week, I'm calling it my Muscle Mix-Up, because we're going to be using techniques—a variety of them—for each workout. So, some of you who've been following along with my Train with Jim series since I launched it 4th of July weekend, 2017, we're coming up—we're in March already, so we're really looking at a year of this pretty soon, next few months we'll have completed a full year of my own personal workouts. Every single workout that I've done is captured here, documented, and explained for you. 

So when you follow along with my Train with Jim series you're getting not just free workouts, you're getting my own personal free workouts. You're getting tutorials, education on what the techniques are. You're getting tips from me. You're getting motivation from me. You're getting inspiration from me and the other JYM Army members who are doing this along with you. It allows us to all be long-distance training partners and all follow the same program. 

Get Leaner, Bigger, and Stronger with Full-Body Training

A common question I get with the Train with Jim series is "Well, what if my goal is fat loss and my buddy's goal is muscle mass gain? Can we do this program?" Yes! Remember: I design my training programs to provide a variety of benefits. If you design workouts properly, you can, in fact, increase muscle mass and strength, all while simultaneously dropping body fat. It has to do with the programming, and these are full-body workouts which shed body fat like you wouldn't believe. 

If you haven't done them, talk to any JYM Army member who's been using my Train with Jim series for a while, and they'll tell you. One of the first things that they notice when they switch over from typical split training where you're doing maybe one or two muscle groups a day to training each and every muscle group each day, the first thing they report is the fat loss. The fat just starts melting off because you're keeping your metabolic rate up. Read my articles on full-body training. 

If you ever come to any of the events that I do around the world, I speak about the benefits of full-body training. One of the major benefits is the ease of fat loss. However, you're also getting muscle and strength gains, as the research shows, but also the anecdotal research: The JYM Army members who've been doing these programs have noticed dropping body fat, gaining muscle, and gaining strength, let alone the conditioning. 

Your Goals Depend on Diet

So, you'll get all those benefits regardless of what your goal is, but what you really want to focus on with your goals is your diet, your nutrition plan. If you're focusing on fat loss, clearly you're going to be eating fewer calories—fewer carbs, likely—than someone who's interested in maximizing muscle mass gain. Even though you're doing the same program—let's say you're starting my Muscle Mix-Up this week—two people, one wanting maximum fat loss, one wanting maximum muscle mass gain, how can this program benefit both of them? It does. That's how I design my programs. The change in your diet is what's going to either spur more muscle mass gaining and strength gaining or more fat loss. You can also do that simultaneously. 

Now, remember: When you are trying to gain muscle and lose body fat at the same time, each one of those goals is not going to be maximized. You're going to have to find a middle ground where you're not maximizing muscle mass or fat loss—however, you are progressing in both of those areas. If you truly want to maximize mass gain or fat loss, then it comes down to your dieting. That's what's going to make the major difference here.

Regardless of your goal, jump in and start trying on for size these full-body programs. Guys, I know—those of you who aren't doing—this is what I'm training. This is what's allowed me to maintain 19-inch arms, 4-5% body fat year-round with no cardio, all while recovering from leg surgery. I had four leg surgeries last year right around this time one year ago, and I haven't lost any muscle mass. I haven't gained any body fat, despite my physical activity dropping considerably, all due to the full-body training. So try it out, trust me. 

If you're one of these guys who's sitting there going, "Oh, full-body training, that's for beginners, right?" No, read my articles. Great for beginners, and great for advanced trainers like myself and likely you. 

Muscle Mix-Up Methods Explained

So let's get into the specifics of the Muscle Mix-Up week. Now, a little complex if you're looking at this table, so what I want you to do is head to JimStoppani.com or, if you're on Instagram or Facebook, find the link that I posted earlier today that goes right to my Muscle Mix-Up article. Click on that—you're on your computer if you're watching me, right?—and open up that article so that you can see what I'm talking about here. 

My Muscle Mix-Up is using five different training techniques and, like I said, if you've been training with me you've done some of these—if not all of these—already. Now, we're going to work these in throughout the workout and throughout the week so that each muscle group gets a different technique during the workout and each muscle group itself gets a different technique throughout the week. 

The five techniques I'll be doing are Hundreds—and then these are just little tips we'll talk about on weight selection, what the Hundreds means—yes, a hundred reps—but it's not all in one set, I'll explain that in a minute. We're using Hundreds training, my Power Pyramid system, 21s, 4-Minute Muscle technique, and my Speed Set technique. 

Some of you have either done these as part of the Train with Jim, or you've likely done these on their own as split training techniques. Most people have done 21s with curls; my system shows you how to do it with each muscle group. Every exercise you can do that as well. A lot of you have probably done my Power Pyramid program as well, as a typical split. Hundreds training, most of you have followed my Hundreds training; even my Speed Sets was a typical split-set workout and now we're doing it whole-body style. 

So, those are the five different techniques that we will be using each and every workout. What I've done is split it up into—remember, my whole-body workouts are split up into ten major muscle groups: We have chest, back, legs—hitting mainly quads and hamstrings as well as glutes—shoulders, we have traps, calves, triceps, biceps, forearms, and abs. Hitting every major muscle group. 

Exercise Selection–the Choice is Yours

Now, exercise selection—typically with the Train with Jim series, each week you're getting a new technique, and then each workout we choose different exercises for that muscle group so we get to try out the same technique on each muscle group with different exercises as well. 

Here, we're going to keep the exercises the same through all five workouts—so for those of you have done my 5x5 Full-Blown training, remember we did the same exact exercises all five days in a row and were trying to beat our time for each one of those, here you're going to do the same thing. You're going to do the same workouts, but what it's going to allow you to do is test that technique on that exercise. 

For chest, I have here reverse-grip bench press. Now, these are just the exercises that I'm focusing on, so if you look at the article I list the exercises that I'm going to use for the week. You do not have to do these exact exercises. I did keep them fairly vague except I put the reverse-grip bench press here. You can do regular bench press, reverse, whatever you want on the pressing. It doesn't have to be a bench press exercise, you could do a flye if you prefer to do that for five days. Maybe you have an injury, you can't do the bench press—the flye is okay for you? Perfect. Do flye for all five workouts. 

Don't worry about the exercise, okay? Remember, just pick something for each muscle group. Doesn't matter what exercise I'm doing, it matters what exercise you can do based on what equipment you have available, what limitations you have, or what you want to focus on. I put reverse-grip bench press—I've still got some injuries that I'm dealing with in the shoulders, long-time shoulder injuries from grappling, but right now the reverse-grip is the most comfortable press for me so I'm going to be sticking with that.

However, I will likely switch it up because if I travel—let's say I do the bench press, I end up in a gym where there's no barbell. I have to do Speed Sets with the reverse-grip dumbbell bench press, or smith machine, or whatever it is. I will mix it up if I have to, and you can do the same. So don't worry about the exercises. 

Cycling Through Techniques

What's going to happen with each workout is—so let's go through Workout 1. First exercise for chest, 21s—you're going to do the 21 technique. Once you're done with doing 21s—and I'll explain what that is composed of; it's two sets of 21s—we're going to move into back. Here we're going to do bent-over rows. 

You could choose barbell, dumbbell, smith machine, you name it. Doesn't have to be a row—you could do a pulldown, straight-arm pulldown, standing pulldown, reverse-grip pulldown—it's up to you. Try to keep that movement similar so you can try that movement on all these different techniques, and see how they differ for that exercise. 

Then after rows, we get into squat, but now we move to 4-Minute Muscle. And again, I'll explain each of these techniques. After we're finished with 4-minute Muscle, after your four minutes are up, you move right into shoulders where we're now going to move into my Power Pyramid system—all in the same workout, guys. 21s for the first exercise, Speed Sets for the second, 4-Minute Muscle for the third, Power Pyramid for the fourth exercise, and then we get into Hundreds on shrugs for the fifth exercise. 

Then we repeat that same order for the next five exercises. For standing calves, we'll do 21s; overhead triceps, we do Speed Sets; curl—whether you're going to do barbell curl, dumbbell curl, seated, standing, incline, prone, what have you—4-Minute Muscle; wrist curl, Power Pyramid style; and the crunch, Hundreds.

You Can Use These Techniques with Any Program

Let's talk about each one of these techniques. Again, most of you should be aware of these techniques because you've probably used them either with other Train with Jim workouts if you're doing those, or with other split-set training—my typical workouts like Speed Set. You can go to JimStoppani.com, click on Speed Sets, either do the full-body version or you could do the split-set version of Speed Set training where you might be doing just chest and triceps in Workout 1, back and biceps in Workout 2. 

You likely are familiar with these. Whether you are or not, and you're sitting here watching me, I highly urge you to open up JimStoppani.com and go to my Muscle Mix-Up. Remember, these are free articles even though JimStoppani.com is a member-based website. To get access to all the information, you need to be a member—it's only $14 a month. All my information, guys, $14 a month, with my app. 

If you're there now, let's click on the Hundreds link and go to my full-body Hundreds workout because that's what I'm going to discuss right now. 

Hundreds Training

Most of you are well aware of what Hundreds training is: In simple terms, it's a hundred reps. So, when we get to Workout 5 for the reverse-grip bench press or whatever chest exercise you're doing, you're going to be doing 100 reps for that exercise. Now, you're not going to pick a weight that allows you to get 100 reps in a row—that'd be pretty light for most exercises. 

Go down to where hundreds is—right down here, on the tip box here—you'll see you're only going to be using a weight that's around 50% of your 10-rep max, or what you can get about 30 reps with. A hundred reps, but we're going to be doing it with a weight that limits us to 30 reps. 

No, I'm not crazy—we're going to be using rest-pause. So, let's say I'm doing curls—I'll even get some dumbbells—it's Hundreds day for curls, right? It's the Hundreds workout. As I get to right around 30 reps, I hit failure and I put the weight down. And I'm like, "I've got 70 reps to do still, Jim? How?" Well, rest-pause: I'm now going to rest 10-20 seconds, then pick up the weight and continue doing my rest-pause sets in this fashion until I complete 100 reps. 

Let's say I stopped at 30—now I'm able to get, say, 20. That's 50, I put the weight down, 10-20 seconds, pick it up. I keep doing my reps. Let's say I can only get 10, that's 60. I put it down, and I continue all the way till I get to 100 reps. Absolutely brutal. You'll be damn happy that when you get to bent-over barbell rows you don't have to do another 100 reps for barbell rows. 

This is where mixing up those techniques is going to come in really handy—not that any of the other ones are any easier, but at least it's different. You don't have to look forward to another 100 reps, not until you get all the way down to standing calf raises, but by then after doing Power Pyramid, 21s, 4-Minute Muscle, and Speed Sets on the other exercises, you'll pretty much be damn happy to get back to Hundreds training. For those two exercises—remember you're going to be using each technique on two exercises for each workout—that's how we're going to do Hundreds training. 

Remember, as I always say, I will post this live session as a video that'll stand on my Facebook page. All you have to do is go back to this day, and you could watch it anytime. You could also post your questions right there, and I will make sure to get you an answer within the next 24 hours. So if you have questions as we're going, post them right here and I will get you a response later today, if not by tomorrow at the latest. 

Power Pyramid System

Then in Workout 5 when we get to bent-over barbell rows, we're going to be doing the Power Pyramid system. Now, with my Power Pyramid system, we're doing five sets that really look a lot like seven, but we're calling them five sets. What we're doing here is five sets. 

The first set, as you see here, is 8 reps. Now, that's not 8 reps to failure. Here, you're going to be doing these first two—the 8 and the 5—and again, you should be open to my Power Pyramid article, completely free for anyone; you should be there right now looking at this article so it makes sense—these two sets are explosive sets, that's where the "power" in the Power Pyramid comes in. 

Fast, explosive sets, not done to failure, with very, very light weight—down around 30-50% of your 10-rep max. Very light weight, you're just stopping at 8 reps. The point here is to go fast and explosive, and the same with the 5 rep set—fast, explosive, you're stopping at 5, and know you can complete far more reps. The point is to not fatigue yourself; the point is to maximize the recruitment of those fast-twitch muscle fibers. We don't want to fatigue them because we're going to need them on these two heavy sets. 

All you're doing is activating those fast-twitch muscle fibers to produce the most power that they can. It also does something called post-activation potentiation. For those of you who just completed my 5x5+1 technique—different than my 5x5 Full-Blown—my 5x5+1 uses a 1-rep max in between the lighter weight 5-rep sets. The point of that 1-rep max set—and it's not a true 1-rep max set, it's just going heavier—is what I just said, post-activation potentiation, PAP. 

Post-activation potentiation, it's just a fancy science term for activating the nervous system. The way you want to think about what PAP is, to put it into more simple terms, think of a baseball player prepping to go up to bat. What do they do? They either put a weight on the bat, or they grab a couple extra bats, and start swinging before they go up and swing one light bat. Why do they do that? Why do they go up and swing a heavier bat prior to swinging a lighter bat, what's the point of that? Post-activation potentiation. 

What it does is, that heavy weight gets the nervous system ready to maximize those motor nerves going to the prime movers of that movement, what muscles are being used—and there are a lot—with the baseball swing. What it's doing is it's potentiating or prepping the nervous system to really explode with a lot of strength and force so that now when you grab the lighter weight your body's ready to swing that heavy bat, and so when it swings the lighter bat it's even lighter now, because the body was really prepped on swinging that heavier bat and your power is much greater. Post-activation potentiation.

On the flip side, you can do this two ways: You could use post-activation potentiation to make yourself more explosive with light weight, or you could use it to make yourself stronger with heavy weight. The baseball bat is an example of going heavier to produce more power. My Power Pyramid system is using power, light weight, explosive—so it's the reverse, basically. It would be like if the baseball player had to swing ten bats. What would he do? He would post-activation potentiate by swinging one bat to really prime his body for a fast, explosive movement. 

Then when he goes and grabs the heavy weight, even though it's heavier his nervous system is primed to produce maximal power, even though the heavier you go the less power. Remember, power is about speed and force—really, more on the speed end, as we're finding out, is more critical. 

With these sets—the 8 and the 5—you don't want to go to failure because all you're doing is potentiating your nervous system. You're helping to produce power, but to produce more power on these sets—set 3 and 4. As you should be reading, sets 3 and 4 we are using a heavy weight, you are using your 6-rep max to failure. What you'll find is these fast, quick, explosive sets that weren't done to failure will help increase your strength when you get to the 6-rep sets. 

So, you do those—your fourth set is another 6 to failure—and then the fifth set you're going to select a weight that limits you to about 10-12 reps. Once you've completed those 12 reps, you're going to do one more set—but it's a drop set. This is where I'm saying it's five sets but it looks a lot like seven. After you've hit failure with the 12 reps, you're going to reduce the weight enough to get 15 reps. 

If you reduce the weight enough and complete all 15 reps or more, you can stop with that drop set. That would be six sets, or five with a drop set technically, however you want to calculate it. However, if you don't complete the 15 reps after reducing the weight, you need to put the weight down, reduce the weight again, to be able to squeak out whatever you have left to complete all 15 reps. So it might be five sets with two drop sets, or five sets with one drop set, or you can count it six sets or seven sets. That is your Power Pyramid technique.

The 21s Technique

After the Power Pyramid, we're going to move over to legs—squats, 21s. So, what are 21s, for those of you who do not recall this very old-school technique? 21s is mainly a curl—when you see 21s, people talk about it, old school—just for curls, really. It breaks the rep ranges into two different—really three—but really, it's two: It's taking the one range of motion of a curl—down to up—and you're dividing it in half. 

What you'll have here is a beginning range of motion and a finishing range of motion, and then you'll have your full range of motion. So, when you're doing 21s with curls, you're going to do 7 reps through the first half of the range of motion. With the curl, it would look like this, from the bottom to the halfway point and down; 7 reps right here. Once you've completed 7 reps in that half range of motion, you're now going to complete 7 in the top half. Then, you'll finish with 7 full-range-of-motion reps. And that's one set. 

Now, you'll do two of those for each muscle group. Read the article carefully, because not every exercise you use the start first on the range of motion. We're only using exercises where the starting point is our weakest point, so with the curl we're actually weakest in this range—the bottom to the halfway point—because the biceps don't really kick in yet. 

This range of motion right here is using a lot of brachioradialis—this large forearm muscle—and the brachialis—that deep, underlying muscle underneath the biceps. The biceps really don't kick in until about the halfway point, and since they're the stronger mover you're much stronger through this range of motion. So, with 21s, the key here is training that weaker range of motion first before you fatigue the muscle, and so what it's doing is it's allowing you to focus on just that area of the range of motion, that weak area, while you're the strongest. 

You're not even wasting time going through this because it's much easier. You'll fatigue just with this range of motion, and then when you get to the second half of the range of motion—that stronger range of motion—you'll still be able to complete more reps. Then you complete the full range of motion, you'll really feel—what I really like about the 21s is the way you feel the muscle work differently.

Let's talk about different exercises like pushing exercises. I've already shown you on the curl, where you do the start to halfway point. What about the bench press? When you're doing the bench press, and the bar is here, what is the first half of the range of motion? Well, really, the bench press starts here technically, because the lowering is just to get it—that's the negative, you lower the weight. With the curl, the weight's already lowered, so you don't have to lower it first to start. 

With the bench press you will lower it to your chest, so really the starting point on the bench press is chest to the halfway point. So with bench press, you're going to be doing 7 here—watch my videos on this, you should be able to see them linked in the 21s article that you should be clicked on right now—and then you'll finish this top, and then a full range of motion. 

Now, with back, back is unique—the movements for back are unique because you're pulling the weight towards you. Like the bench press, with the pulling motion, you actually tend to be weakest right here, closest to the body. So with rows, you want to do that weakest range of motion first, and so it's basically the same thing as the bench press but reverse motion. 

With the bench press, you're starting from chest to halfway point; if you're doing rows, you're going to start from the halfway point to chest. That's your first 7, then you do the next 7 straight arm to the halfway point, then you do the full range of motion. As we pull the weight in, we tend to get weaker; we're stronger on rowing exercises out here, weaker here. So we want to do that weaker range of motion first. 

That's your 21s. As far as weight selection goes, you're going to be using about somewhere around 50-60% of your 10-rep max—not your 1-rep max, that'll be too much. Remember, you're doing 7 reps just that weak range of motion first. Two sets, 50-60% of your 10-rep max.

4-Minute Muscle

After the squat, you're going to move to shoulders, and if you're doing shoulder press like me here's where you're going to be going into your 4-Minute Muscle, is going to be next. Now, the 4-Minute Muscle is a fun technique in that there's no wrong way to do it, kind of like eating a Reese's Peanut Butter Cup—there's no wrong way to do 4-Minute Muscle. What 4-Minute Muscle means is you have 4 minutes to complete as many reps as you can on that exercise. 

You're going to be choosing your weight that's somewhere around your 12 to 15-rep max, so a weight that you can get 12 to 15 consecutive reps before hitting failure. That's the weight you want to choose for whatever exercise you're doing 4-Minute Muscle. You set the timer—4 minutes—and your goal here is to complete at least 36, but no more than 45, reps. 

Now, that doesn't mean if you've got time left and you're at 45 you should stop at 45—no, get as many reps as a can—but you know if you did more than 45 reps you went too light. If you can't complete at least 36 reps in those 4 minutes, you went too heavy. Now, what do you do in those 4 minutes? Well, it's up to you. Obviously, Set 1, if you go out all to failure, you're going to get 15 reps, hit failure, you're going to be fatigued. Then you have to recover, get as many more reps as you can.

So I would not suggest going to failure. I would actually suggest stopping a bit short of failure—maybe stopping at 10 reps—and keeping those rest periods short. Instead of going all out to failure—if you fail, you're going to need far longer to recover before you can start doing reps again. If you don't fail, you'll be able to do quick little rest periods and keep doing the reps. But again, it's up to you. 

You could create a system to get as many reps as you can in those 4 minutes, or you could just play it by ear. I like to play it by ear. Like I said, I'll go in there, pick that weight I can get 12 to 15 reps, and I typically stop at about 10 reps in that first one. Then I start seeing how it's going. 

After a while, you'll start hitting fatigue, you'll be needing more rest periods, but if you chose the weight correctly you should be able to complete at least 36 reps—with that weight, on that exercise, in those 4 minutes—to about 45. Somewhere in that range using your 12 to 15-rep max.

Speed Set Training

Then, after shoulders doing the 4-Minute Muscle, we're going to be going down to traps doing our Speed Sets. So, with Speed Sets—and I'll give you time to click on that article and bring it up—with Speed Sets we're doing 15 reps per set. We'll do two sets per workout. You're going to be using about 50%—not of your 1-rep max, again—of your 10-rep max, because these 15 reps aren't just 15 reps. 

You're not just going be going in there and, if it's curls, you're not just going to be taking the weight and going, "Okay, I have to get 15 reps. 1....2...." No, you're going to break this up almost like 21s, where you broke it up into three different ranges of motion, but here we're going to be breaking it up into three different rep speeds. So, 15 divided by 3 means 5: 5 reps, the first 5 are going to be done as fast and explosive as possible. It'll look a bit like this on curls. 

Now, you notice, I still control it on the negative. You don't want to be doing fast reps that look like this, fast on both the positive and the negative. Still control it on the negative, just do the positive as fast and explosive as possible. Control the negative. After you've done 5 fast reps, you immediately—without putting the weight down—go into 5 super-slow reps. By super-slow I mean 5 seconds on the positive, 5 seconds on the negative. Each rep should look like that for 5. 

Once you've completed 5 reps super-slow, you then immediately finish with 5 reps at a normal pace. Controlled, but not too slow. Just complete it; whatever it takes you to complete those final 5 reps. You can use as much body English as you want. So that's our Speed Sets, and the whole—make sure you read the concept behind these articles, not just how to do them but why am I using Speed Sets? 

Well, the first 5 are going to be used as a warm-up but also to build that explosive power. You don't fatigue, so now the muscle is stronger, it's been primed. Have more strength during those slow reps. Those slow reps increase the time under tension, that's going to help with muscle hypertrophy. Then the normal-paced reps are just to basically take you to failure, increasing fatigue, which helps muscle strength and muscle growth gains. 

Mix It up with Muscle Mix-Up

So, that is my Muscle Mix-Up. That's at least the first five exercises. Then we just repeat that from the top—standing calf, back to Hundreds; overhead triceps extension, Power Pyramid system; curl, 21s; wrist curl, 4-Minute Muscle; and the crunch, we're going to use our Speed Set system. 

Like I said, let me know if you have any questions. The Instagram one I will save, but that only saves for 24 hours, so you can go back and watch that. You also can't post any questions there. My Facebook one, however, I will make this a post, so I will save this live session as a post. 

Still Have Questions? You Know Where to Find Me

You can go right now, post your question underneath the video, or you can wait until I post it and save it on the page. Put your question—specifically, please try to keep the questions on this post to my Train with Jim—particularly the Muscle Mix-Up, but at least keep it to the Train with Jim so I can focus on the questions getting answered where those questions should be. 

Don't ask too many supplement questions unless it's a supplement question that relates to how to use a supplement with this program. If you have random supplement questions try to find one of my posts where I have a supplement post, just so that I can keep the questions focused for people. 

There you go, guys—Muscle Mix-Up. I will do Workout 1 tomorrow and, basically, you get to see—remember I will post the workouts, too, so you'll see them—if you go to 21s, these workouts are all posted, but you can see it right here. It's going to be reverse-grip bench press tomorrow, 21s-style, followed by the row, Speed Set-style. Squats, 4-Minute Muscle—4 minutes of squats, that's going to be brutal on my knee. I'll go light, don't worry. Shoulder press, we'll use Power Pyramid. Shrug, Hundreds; then standing calf, back to 21s. Overhead triceps extension, back to Speed Sets. Curls, back to 4-Minute Muscle. Wrist curl, back to Power Pyramid, and crunch we'll do Hundreds.

For those of you training with me tomorrow, let's get this done. For those of you who are already on it, congrats. Let us know how it's going for you, and if anyone has any questions specifically for you since you've already gone through—I haven't even done—I mean I've done these techniques but I haven't done the actual workouts yet, so I'll be doing them for the first time with you guys tomorrow. 

Don't Be Afraid to Train! Stay Active

My time is around 4 pm, so right now it's after 4, so I will get in a workout on Sunday—yes, I actually train—for those of you who noticed, these are five workouts. So I will do this Monday, Tuesday, Wednesday, Thursday, Friday. Saturday and Sunday come along, doesn't mean I'm off—I still train. However, I don't do anything specific. 

I may actually, sometimes, do an extra whatever the workout was for the week. I may do that on Saturday, and then on Sunday, I may do an extra one for the next week. Whatever we're doing the next week, I might get into it, make up my own. These aren't really structured workouts that I do on the weekend, I sort of pick and choose different techniques, or it might even be I just come in and do kettlebell work, or some Olympic—I can't do much Olympic lifting now, but prior I would come in and do some Olympic lifting—or I may do—but usually I'll hit each major muscle group in some fashion. 

No, it's not going to lead to overtraining. Don't worry about overtraining, guys, as long as you're eating enough and supplementing properly. Overtraining tends to be more a case of under-eating. 

Train Along with Me

So, that's the Muscle Mix-Up. Hope you're enjoying these live tutorials for these free workouts. Like I said, Train with Jim—free workouts, you're getting my personal workouts that I'm designing for myself to keep myself in shape year-round at 4% body fat. Still always—I'm not ever stagnant. 

Sure, I'm at my natural, genetic peak. To gain a lot more muscle mass, I'd have to be using some anabolic steroids. That's of no interest to me, but I'm still trying to get bigger and better even though I'm 50 years old. It's still possible, trying to get more peak, more development in certain areas of the body, lean muscle mass—never, ever be complacent with where you're at. 

Train with Jim, guys. If you want to know what I'm doing, it's right here. Every day, I show you, I explain it to you, I give you the tools you need, the information that you need to get it done, and we've got the entire JYM Army to keep us all inspired and motivated. 

Thank you guys for hanging out with me this Sunday, going over my Muscle Mix-Up tutorial. Check for my tips throughout the week, I'll be—you can look at the workouts already, but I'll still be posting them and mentioning the things that I'm doing during the workouts, and little tips that I find that help me. 

Make sure you post your tips as you're going through these workouts on the JYM Army Facebook group page, and please—if anyone has any questions and you've already started some of these workouts—please make yourself as accessible as you can to help get JYM Army members answers, guys. Pay it forward, please, like I'm doing here on a Sunday instead of hanging out and relaxing, I'm here paying it forward getting you guys free information on training so that you can get the results that you should be. 

Train with Jim, guys, my free, personal training system. You can be my personal training partner as well—long-distance, but you'll know what we're doing each and every day, we'll be doing the same workouts, discussing the same issues, the same problems that we may have, and other tips. Check out the JYM Army Facebook group page, guys. Keep you motivated, inspired, and keep getting you the answers to your questions when I may be too busy to get you. 

Muscle Mix-Up, again, I want to thank everyone for hanging out with me on this Sunday, and for each and every Sunday for my live tutorials. As always guys, stay JYM Army Strong. Have a great weekend, everyone. 

Related Articles

• 
  Full-Body Muscle Mix-Up

  Muscle confusion at its finest: 5 days, 5 different training techniques sprinkled into every whole-body workout. More muscle, more strength, less fat!

• 
  Full-Body MED Training Week 2 Live Tutorial Transcript

  Instruction and tips for some of the unique exercises used in Week 2 of my Full-Body MED Training program.

• 
  Full-Body Five & Dime Live Tutorial Transcript

  German Volume Training meets 5x5s—the transcript of my live Facebook tutorial explaining my Full-Body Five & Dime program.

• 
  Full-Body Shortcut to Size Week 2 Live Tutorial Transcript

  Breaking down Week 2 in my Full-Body Shortcut to Size program