In this episode of the Inform Fitness Podcast, Adam Zickerman interviews Jay Vincent, who is also
a high intensity trainer. Jay also happens to be a professional fitness model for popular athletic
clothing lines such as Under Armor and appeared in small acting roles for Amazon.com. Jay’s
MuscleTech ads have been featured in many popular fitness magazines including FLEX, Muscular
Development, Muscle and Fitness, FitnessRx, Ironman and more.
Tim: This episode of the InForm Fitness Podcast is brought to you by Thrive Market. Thrive Market is on a mission to make healthy living easy and affordable for everyone. To receive a special discount code for 15% of your first order, email email@example.com
Tim: You’re listening to the InForm Fitness Podcast. Twenty minutes with New York Times
bestselling author, Adam Zickerman and friends. Brought to you by InForm Fitness, life
changing personal training, with several locations across the US. Reboot your metabolism, and experience the revolutionary power of ten. The high intensity slow motion, strength training
system that’s so effective you get a week’s worth of exercise in just one, twenty minute session. Which by, no coincidence, is about the length of this podcast. So get ready InForm Nation, your twenty minutes of high intensity, strength training information begins in 3, 2, 1.
Tim: Hey, InForm Nation, welcome in to the InForm Fitness Podcast. I’m Tim Edwards with the InBound Podcasting Network. For all of you who are joining us for the first time, let’s go around the room and introduce you to all of the members of the InForm Fitness Podcast team. Of course joining us here in the Los Angeles area, from the Toluca Lake location of InForm Fitness, we have Sheila Melody. Across the country, at InForm Fitness in Manhattan, is the G.M. of the New York City location, Mike Rogers. And across the hall from Mike is Adam Zickerman, the founder of InForm Fitness and New York Times bestselling author of Power of Ten: The once a week, slow motion fitness revolution. Hey team, welcome back to the podcast.
Sheila: Hi Tim, hi Mike and Adam.
Tim: That was Fonzi joining us on the program I think.
Mike: That’s my Henry Winkler imitation.
Tim: Fonzi is getting fit here with the power of ten. Hey before we dive into today’s content, I just got to say Adam, it was really great to see you a couple of weeks ago with your visit to Los Angeles. Great to finally meet you in person after all of these months.
Adam: Seriously, it was great. It was a lot of fun.
Tim: We did have fun. It was a lot of work, too, because you did a lot while you were here.
Adam: I thought I’d go out each night, I just wanted to sleep. It was crazy, I can’t believe how tired I was at the end of the day. I’ve never felt so tired.
Sheila: It’s a lot of mental energy.
Adam: It really was.
Tim: Here’s why, let’s explain, because we were filming videos. We filmed a ton of videos while Adam was here, videos for certification processes that you’re incubating and of course videos to inform InForm Nation about the power of ten. We must have filmed twenty videos while you were here, so I know that took a lot out of you, but not nearly as much as you took out of me when you trained me. Quite frankly, you just kind of kicked my ass that day and I think maybe we did — you might have helped me with three exercises, I think three or four. But here is my moment, Adam Zickerman, the guru, the founder of InForm Fitness training me, and he’s saying to me, while I’m in the final thirty seconds, almost ready to reach failure, and trying to show him all of the progress that I’ve made…
Adam: I’m going to apologize in advance right now, I know what you’re about to say.
Mike: Don’t apologize for what you do Adam.
Tim: Don’t apologize, he pushed me, but this is what he says to me. I’ll tell you what you said to me.
Sheila: He asked for it.
Tim: Here’s what he said to me. So I’m in my last few seconds, he’s like if you don’t finish this set, I’m going to tell your son what a [Explicit: 00:03:40] you are.
Tim: But excited to finally have had the opportunity to train me Adam, that was very cool. One of the highlights to me of your visit Adam was when you had a chance to jam with Joanie
Pimentel, the guest of our last few episodes here at the InForm Fitness Podcast. Joanie of course from the LA based band, No Small Children, and Sheila didn’t Adam look like a little kid in a candy store playing the guitar, right there with Joanie, singing?
Sheila: I was so excited that he got to fulfill one of his major dreams and that is playing. He plays guitar and he really loves that, and Joanie is such an excellent singer. She’s such an amazing singer, and it was just ear to ear grins all around, watching this happen.
Mike: Fantastic clip. I wasn’t there, but I saw the video and Adam was like, you got to check this out, it’s unbelievable, and both of you guys were fantastic, it was a great, great segment.
Tim: It was, of course that music and that little jam session, that one song is our last episode, Adam jams with Joanie. But also for those of you listening, can see the video at
informfitness.com. It was a thrill to film and it was a thrill to watch you perform with her, even though you were complaining about my guitar strings, on my guitar that you were using, because they were —
Adam: For two days I was saying, please somebody get those guitar strings replaced… and everyone’s like —
Tim: My guitar never sounded so good Adam, really it was really cool to watch you playing.
Mike: Adam just needed an excuse in case the performance went bad.
Tim: A good craftsman never blames his tools, I’ve heard that from somebody on the podcast.
Adam: I did what I could do, you know.
Mike: That’s a passive aggressive way to blame the tools. Did somebody tune this guitar? The strings have to be replaced!
Tim: Those strings are twenty years old, seriously, on the guitar.
Adam: They were dead, but I made them come alive. So talented.
Mike: What’s this guitar made out of, is this pine? This is not supposed to be pine, spruce tops only!
Tim: So go see that video at informfitness.com. Alright Adam, let’s shift gears here and talk about todays’ episode. You had the opportunity to interview a very interesting gentleman, Jay Vincent. Tell us a little bit more about Jay and why you decided to interview him, and how he is associated with high intensity, slow motion weight training.
Adam: I’ll be brief because I want the podcast to speak for itself, the interview to speak for itself. So Jay is a trainer up in Albany, New York, working for a studio is of like mind and value of the InForm Fitness studios. Philosophically their technique is very similar to ours, and Jay pretty much runs the place up there for the owner. He’s doing very well, he’s been doing it for over a year, prior to that he was also a regular trainer, but he is also a fitness model and he called
because he wants to kind of move along in his career and be part of the InForm family which I welcomed. He’s talented, he’s very motivated, he’s smart, and the extra bonus that we get with Jay is that he has like a perfect, jacked body. This guy is like I don’t know, 230 pounds of pure muscle and the definition is unreal. We have pictures up of him on the website and we will have more, but now that I have this podcast on my mind, we’re always thinking of what we can do. So I’m like alright, here’s a guy that works out once a week, twenty minutes, and looks like this. I can’t tell you… one of the most common things that I hear is when people see guys that look like him, or women for that matter that also have that cut body with incredible definition, is they
always make the assumption that he works out, or she works out, three hours every single day to look like that. He’s going to tell you that’s not true. He was a Delta royal flush of genetic cards, while most of us are dealing with like three of a kind.
Tim: Or a joker.
Mike: I’ve got a pair of threes.
Adam: I just beat you with a pair of fours barely, so another words, to make a long story short, it’s a story about genetics and exceptions and why we exercise, and why we should be
exercising. If you have the genetics, you don’t have to work out like a mad man to exploit them, and if you don’t have the genetics, there’s nothing you can do anyway. Although I am extremely jealous of this man who is a great interview and he’s a really great guy, and hopefully he’ll be working with us in the near future. Here’s my interview with Jay Vincent.
Adam: Jay Vincent, thank you so much for joining us on the InForm Nation.
Jay: Thank you Adam, it’s great to be here.
Adam: Okay Jay, so let’s get into. So before we start, why don’t you give us a little bit of
background on your weight training experiences.
Jay: I began weight training in order to get stronger and put on some muscle mass for football. I began seriously weight training before heading into college to play college football. After a
couple years, I kept getting injured so I decided not to play any longer, but my passion for weight training was still there. So I decided I wanted to try to get into the fitness modeling industry, and to do this, I had to be in the best shape possible. So what I began to do is to research, I
researched everything. How to build muscle, how to lose fat, the most effective workout
routines. After months of researching, I happened to stumble upon a Youtube video of Dr.
McDuff at the 21 Convention explaining briefly, exercise science and high intensity training
protocol. As soon as I watched that video, the lightbulb went on. After that, I watched a video by Drew Bay, I bought Doug McDuff’s book, I read and read, and slowly started applying this
training principle to myself, and as I began to apply this training principle more and more, with brief, more intense workouts, longer rest periods, my physique began to develop to its full
potential. As soon as that happened, I became a firm believer. People began asking me what I was doing to get in such good shape, and I would begin to explain to them this type of protocol. As I started to teach this protocol to people that were interested, I started to enjoy teaching it and instructing it, and that’s what led me to this point right now. I became a published fitness model, [Inaudible: 00:10:50] supplement company. I’ve appeared in Amazon commercials, Under
Armor ads, and I’ll do [Inaudible: 00:10:59] protocol, which I network out more than an hour a week. Now as time went on, I got stronger, I work out less than forty minutes a week, and I’m a firm believer in the protocol, and my goal is to teach it to everybody and show them that they can have the best body that their genetics will allow them to, and not spending too much time at the gym and not making too many sacrifices.
Adam: So Jay, you’re a fitness model and as we all known from the magazine covers and all those fitness magazines, that the people they use on the covers of those magazines and the people that Under Armor uses for their promotions, these people, they are jacked. They are like 3% or 4% body fat, huge muscle, six pack abs. A lot of people assume that they look like that because they spend hours and hours in the gym. Do you spend hours and hours in the gym, or did you spend hours and hours in the gym to get that body, and do you think you needed to spend all those hours in the gym? I assume that a lot of people when they hear or find out that you’re a
fitness model, they must say well, what do you work out three times, three hours a day, type of thing, and they must be shocked to hear that you’re doing a very brief, high intensity training program.
Jay: See Adam, what a lot of people don’t really understand, and a lot of it is the fault of the
fitness industry, is that being in the gym and doing the mechanical work in the gym does not
directly produce anything. The work out is simply a stimulus to tell your body to change, and that stimulus can be made in a very short amount of time, or it can be made in a long period of time. You have to stimulate the body to make a change, so the people spending three hours in the gym can only do so because they’re not working out hard enough to really stimulate anything, any sort of physical adaptation. So in the beginning, yeah I did spend a lot of time at the gym. I worked out six days a week, my work outs lasted about an hour and a half a piece, it was three sets, four sets of everything. At the time, I was working as an insurance underwriter and I thought I was suffering from sleep apnea because I would wake up every day completely
exhausted and now, in hindsight, I attribute that to overtraining. I was overtrained badly, that training regiment did not get me to where I was. I was always in good shape, so no matter what I did and no matter what a lot of the fitness models do, it almost doesn’t matter the workout
protocol that they choose. If they stimulate their muscle, they are going to get in shape and
genetically these are the people who make it in the fitness industry. So looking back now, I wish I had known more about the high intensity training protocol because I would not have had to spend that much time in the gym. Now, what I do is a two way split. I do a lower body split which probably lasts about eight to twelve minutes, and I do an upper body split, which probably lasts about twenty to twenty five minutes, and I allow at least six days of recovery in between each. I do that right now to maintain, and I’m still growing, my physique is still improving, it has been improving for the past three years where I did this protocol, and looks better then it ever has even though I’m getting older. I was dieting —
Adam: How old are you?
Jay: I’m twenty six years old, so I was dieting like crazy, eating every two to three hours like all the body builders advocate that you do. Currently, I work out about forty minutes a week. I eat healthy, but I’m not eating every two to three hours. I miss a breakfast here, I miss a lunch there, and I’m still growing, so basically what I like to do is I like to dispel all the bodybuilding myths because I think not many of them are true. In order to grow, I think you need to stimulate your body to grow and I think the high intensity training protocol is the best way to do this, and all the minutia, whether it comes to dieting, whether it comes to how much protein you’re taking in, how — the supplements you’re using, I think it barely matters. I think as long as you’re
stimulating muscle to grow, your muscle will grow and your body will adapt as much as your genetics will allow.
Adam: So Jay, tell me. What’s your specific diet like?
Jay: Well my specific diet is pretty boring really. I try to stay away from everything processed obviously, as little sugar as possible, and I stick with pretty much the whole meat and vegetable each meal type thing. So I do eat carbohydrates but if I do, it’s going to be very low glycemic carbohydrates. Right now my carbohydrate of choice is sweet potatoes. I won’t eat oats, won’t eat rice, no bread, that sort of thing because of its effect on insulin, even though genetically, I don’t store much body fat, I think the longevity factor, I try to stay away from those sorts of things. So typical breakfast, high fat, high protein, lunch, vegetable and meat, dinner, vegetable and meat.
Adam: So you’re saying then if you ate a pint of ice cream every single night, you wouldn’t gain any body fat?
Jay: Over time I would absolutely gain body fat, but the amount of body fat I would accumulate is going to be far less than your average individual, just due to genetics. My body has never
really stored much body fat, I’ve always been lean and genetically, I just don’t have as many fat cells as the average person, which means I’m not going to store as much body fat. Eating a pint of ice cream every day is not good for anybody, but when it comes to weight gain, I wouldn’t gain much, I’m not going to lie.
Adam: I can tell you you’re pissing me off and probably a lot of people listening to this because you are a rare individual indeed, and that’s kind of the point of this whole interview. A lot of people think, like we talked about, that you have to really, really watch what you eat, you have to workout like a mad man, hours a day to look the way you look, but that’s really not true.
Basically you were dealt a very good hand of cards genetically, where you don’t have to spend hours and hours to look the way you do, and you don’t have to eat some kind of draconian, low calorie, zero carb diet in order to look the way you do.
Jay: No Adam, I don’t and if it took that much effort, I don’t think I’d want to work that hard to look this good, and the truth is a lot of people who look the way I do, many of them will follow a very strict diet, but what I’ve found is that it doesn’t matter. I stopped dieting so strictly, like I said, I stopped eating every two to three hours, I really stopped worrying about the carbohydrate intake and just let my genetics do what it needed to do and there was a point in time where I did eat a bowl of ice cream every single night and I kept that six pack. So genetically, the way your body looks is determined by what your parents gave you.
Adam: So people listening to this might say, well what the hell, like what’s the point of all of this. If I’m not genetically gifted, it’s not going to matter what I do, but that’s what the takeaway should be. I think what the takeaway should be is that there’s nothing you can do to be something you’re not. The best you can do is just be you and be the best you can be and that dose of realism and acceptance goes a long way in your program to workout. It’s kind of a relief to know that I can still workout just once a week, twenty minutes or so, maybe twice a week, and know that I’m doing the best that I can for myself with a proper diet, and I’ll reach my goals according to some plan that’s in my genes. I don’t have to worry about is my protocol enough to get bigger and
bigger, stronger and stronger, and do I need to do more. So Jay, would you mind describing a typical workout for yourself, and how long it lasts?
Jay: Sure Adam. Well I sort of like to ebb and flow between different types of splits. Sometimes I go through a full body split, most of the time, I’m doing a two way split and that’s lower body separated by upper body, and every now and then I’ll do even a three way split, but currently I’m doing a two way split, for the reason that when I train legs, it’s so neurologically destructive to my system that I don’t have energy left to train upper body. Which is why I split them apart, so my upper body split will be a row, a pull down, a chest press, a shoulder press, something for the triceps, something for the biceps, and that’s about it.
Adam: So Jay tell us, how long does your workout last, and what protocol exactly are you using?
Jay: My workouts last about fifteen to twenty minutes, twenty five minutes if I decide to take a little break in between, but usually I go from exercise to the next with very minimal break in
between. I do one set to muscular failure. When I begin the workout, I may do one very light set in order to warm up the muscles, and just to sort of mentally prepare to do it. So I do one set to muscular failure, using a slow cadence, really emphasizing the negatives, so it’s about a five
second contraction, concentric lifting phase, and about a five to ten second lowering [Inaudible: 00:20:45] phase. I think this is really crucial for creating optimum tension within the muscle, and as long as it’s done to muscular failure, I truly believe that that is enough stimulation to get your muscles to respond and grow.
Adam: And also out of curiosity, when you’re doing a particular set, how long does the actual set last?
Jay: I try to fatigue my muscles to muscular failure within about a minute and thirty seconds.
Adam: Do people believe you when you tell them that your workouts are twenty minutes, maybe forty minutes per week, and each sets only lasts about a minute and a half?
Jay: Of first, absolutely not, nobody believes me because of what we’ve been fed through the
fitness industry that the amount of time spent in the gym correlates to your success and results, which is completely untrue, but once I take them through a workout and show them how it’s done; there have actually been a few friends of mine that I took through my workout, my very short, brief, intense workout and it was a little too hard for them.
Adam: It sounds easy when you tell somebody it’s a twenty minute workout until you do it, but then you realize oh my god, it’s chock full. It’s a very full workout even though it’s just twenty minutes. Your peers, your other fitness model peers, how are they working out? Do they know how you’re working out, and do they realize that it doesn’t matter, if they’re genetically gifted, they can be doing what you’re doing and still look the same? Maybe even better.
Jay: My peers in the fitness industry, they follow the same body building protocol that you’d find in Flex magazine or muscular development. You know, three to four sets, high volume, ten to fifteen repetitions. There have been a few of my peers who I tried to explain my workout to, and they as well couldn’t believe it and they’d ask me how I was getting my results. I would explain it to them, and I’d tell them to try it and sure enough, they’d give it a shot and they’d go back to their high volume thing because they simply cannot grasp the fact that it isn’t the workout
protocol that they’re doing that makes them that way. They are that way just because they are that way, so I haven’t had much success in convincing my peers, but I have had quite a bit of success in convincing a vast majority of people.
Adam: So I tell clients all the time when they ask me things like hey how I want to have Michelle Obama arms, or I want to look like Brad Pitt in Fight Club, and they’re frustrated
because they try some diets, they’re working out hard, and it’s just not happening for them, and they’re always saying well maybe I should workout more. Maybe I should do more jogging to lose this body fat. Now like you mentioned, body fat is also genetically determined. How much of it that you store, where it’s stored, and you said earlier that you don’t have many fat cells, so therefore it’s hard to store fat if you don’t have that many fat cells. So the point is that when I tell my clients — first of all is we’re not just working out just to lose weight or to have Michelle Obama arms. That would be nice, but there are so many other benefits to getting stronger then meets the eye, literally. You have all these anti-inflammatory responses to building muscles, strength in general can save your life, just being really strong. Not only can it save your life, but it improves the quality of your life. I can’t tell you how many times people would say I was in there… and for the first time, some gentleman did not have to help me put my bags in the
overhead compartment, that I was able to do it myself, pain free. That is why we lift weights, and that is why we try to lift weights slowly. One of the reasons anyway. Endurance, joint protection, digestive improvements, glucose sensitive, these are all things that come from building muscle. Whether you look like Brad Pitt in Fight Club or not. Whether you’re losing that somewhat
larger butt that you inherited from your grandmother. Alright well you don’t want that, I get it, but does that mean you say you’re not going to work out because you can’t get rid of this butt? I hope not, I hope you realize, I hope people realize that strength training brings health benefits that go way, way beyond the aesthetics and you have to accept that because as Jay has been
saying, you’re not going to look like him anyway. No matter how hard you try, no matter what exercise protocol you use, and even if you starve yourself, you might not get to that level
because your body is genetically programmed for something else, and that’s that, I’m sorry.
Jay: It’s funny, I had a client this week, he wanted to try a different workout protocol because he wasn’t getting toned, and his arms weren’t getting bigger. I said well are you dieting, and well I don’t eat bad he says, but he’s not dieting by any means, and what he really wants is he wants a big set of arms. I said listen client, have you ever had big arms? No, and I said sorry to break it to you, you’re never going to have big arms. Some people have big arms and some people don’t, and will not, and I’m sure you’ve seen people that may have never lifted a weight in their life and they have gigantic biceps, and that’s just the reality of it.
Adam: This program is not supposed to be a downer. It’s not supposed to all of a sudden say hey, you don’t have super duper genetics and therefore why bother. We are who we are. I’m sitting here across from Jay now, and I’m saying Jesus Christ, look at those arms. If I had those arms man, but then I realize, I’m okay and it is what it is. There’s nothing I can do it about it anyway, so you tell a client that they’re not going to look like you, and that their arms will never get as big as they want. Where do you go from there, how do you convince them to continue to train with you?
Jay: I look at exercise and fitness as a form of healthcare. It’s going to promote longevity, it’s
going to give you a more fulfilling, active, and healthier life. So what I like to tell my clients is you’re not — you are going to look better doing this, but that’s not what you’re doing it for. You’re doing it to signal your body through thousands of small reactions, small responses to your body, to stay healthy and stay alive and stay fit. So the main thing I like to tell clients is, you’re doing this in order to keep yourself off of the various medicines that are out there. You’re doing this to improve heart health, cardio vascular function. At the cellular level, you’re improving your metabolism, so what you’re trying to do is not just effect what’s happening on the outside, but what’s happening on the inside from a signaling point of view, of the body. So exercise, what it does internally in the body is much more important than what it does on the outside. From the heart, heart health — so basically what you’re doing is you’re improving your cardiovascular system at the cellular level, which is not actually making your heart stronger. What it’s doing is it’s making your heart and lungs have to work less hard, that’s very important if you want to avoid the number one cause of death in America which is cardiac disease. Another very
important thing that exercise does is that it increases insulin sensitivity. Insulin is a killer.
Driving high insulin levels is going to cause body fat storage, is going to cause shorter life span, and improving insulin sensitivity on the muscle cell and on the cellular level is going to improve your quality of life, and it’s going to increase longevity, and a longer lifespan. I think that’s very important for a lot of people, and I think that’s one of the main causes of people’s lack of health these days, so exercise is health care. Medicine, [Inaudible: 00:29:28], that’s sick care, that’s when you’re already sick, so what we’re trying to do is prevent that from happening through
Tim: Special thanks to Jay Vincent for joining InForm Fitness founder, Adam Zickerman, right here on the InForm Fitness Podcast. Terrific information as Jay and Adam dispel the myth that you have to workout every day to get huge. Want to see for yourself? Click on over to the
InForm Fitness Facebook page, and there, you’ll find a photo of Jay, who is also a fitness model, and when you see the photo, you’ll understand why. You’ll also see a post announcing that Jay Vincent is in fact the newest member of the InForm Fitness family, as he joins the roster of
incredible instructors in the Manhattan location of InForm Fitness. Welcome to InForm Nation, Jay. Well normally we like to keep the podcast at about twenty minutes or so to give you an idea of the length of time necessary for you to burn fat and reboot your metabolism with a high
intensity, slow motion weight training system. Hence the name, Twenty Minutes With Adam Zickerman and Friends. Well today it’s closer to thirty minutes or so, and we certainly appreciate you sticking with us. You can join the conversation for yourself right here on the podcast, we’d love to hear from you. You can give us a call at 888-983-5020, that’s 888-983-5020, extension three, to leave your comment, question, or even a suggestion for the show. You can even send us a voice memo by recording it on your phone and sending it to firstname.lastname@example.org. If we use your voice on the show, you just might qualify for some really cool swag, in the form of
T-Shirts, hats and hoodies and a bunch more. I’ve got my hat and we’d love to send one to you. More information on that coming up in the next few episodes. One last request before we get out of here. If you enjoy the show and want more of them to magically appear on your phone as each episode is released, simply subscribe to the podcast in iTunes, Stitcher radio, SoundCloud, or from whatever platform you’re getting your podcast from. All it takes is the push of a couple of icons and you are an official member of InForm Nation. Thanks again for joining us, we’ll catch you next week, on the InForm Fitness Podcast. For Adam Zickerman, Mike Rogers, and Sheila Melody, I’m Tim Edwards with the InBound Podcasting Network.