Bodybuilding legend Jay Cutler is one of the most prolific Men’s Open contestants to reach the pinnacle of the sport. In a recent YouTube video, Cutler talks about his retirement training and shows a series of back workouts.
Cutler, who is currently enjoying his retirement, remains committed to the sport. He always offers guidance and wisdom on some of the more ingrained problems of sport such as steroids and training regimes. Cutler reached incredible heights in the 2000s as a professional bodybuilder. He is known for his onstage battles against Ronnie Coleman, a bodybuilder who shares the distinction of winning the most Mr. Olympia titles with Lee Haney, reaching eight.
Eventually, Cutler dethroned Coleman in 2006, proving he had enough conditioning and size to overthrow “The King”. While he lost the title to Dexter Jackson in 2008, Cutler returned in 2009, winning Olympia and becoming the only bodybuilder in history to regain a lost Olympia title in competition. This performance earned him the nickname “The Comeback Kid”. Cutler is determined to share some of his training insights and techniques with his fans, even if the methods differ from how his training went years ago in his prime.
Jay Cutler equates training with retired meditation
In a recent YouTube video, Cutler reflects on his current training regimen, how he has changed since he competed and his desire not to “be bigger”.
“When I want to go into my business and meditate with what I now call my training meditation because … you know how you used to go to the gym and train and you say, ‘ah, I want to push the weight so hard. pumps. Oh, I’m doing chest, I want to see how full my chest can fill. ‘ I said okay. What do I need to do to maintain a decent physique at my age and remain relatively thin and not be big. If that makes sense. I don’t want to be big. ”Cutler explained.
While Cutler had 300-pound vision during his competition days, that goal has changed and with longevity in his line of vision, he realizes how important consistent training has become.
“Even though everyone looks at me and says’ what are you talking about you’re already grown up. But not comparable to the vision I had of being 300 lbs. But that’s not what I want to be anymore. We all have different goals and mindsets as to why we go to the gym and train.
And mine is right now, it’s a sense of relief for me. It’s a sense of … ok, I’ve had a busy day and I’m going to train. As you know, it’s a bit instinctive. I have no time”.
When it comes to sleep, the four-time Mr. Olympia doesn’t like living off alarm. However, with a busy schedule like Cutler’s, he sometimes only has enough time to complete essential tasks in the morning.
“I sleep, but I don’t like getting up at forced times. Tomorrow I have to get up at 3:30 to take the flight. I have to leave by five. So this only gives me an hour and a half to cook breakfast and do what I have to do. Shower and junk before I leave.
After talking about his retired workout, Cutler proceeds to his back workout.
“Instinctive” training routine for volume back
Find a full list of used workouts below:
- Lat Pull Down Machine (hammer force): 2-3 sets x 10-12 reps
- Hammer Strength Chest Pad Rower – 2-3 sets x 10-12 reps
- Barbell Bent Row – 2-3 sets x 10-12 reps
- Machine Lat Pull Down – 2-3 sets x 10-12 reps
- Seated row of cables – 2-3 sets x 10-12 reps
- Lying dumbbell pullover – 2-3 sets x 10-12 reps
“He only came back today. So, guys, you’re just going to see a lot of back training. The volume is still there. We will show some of the exercises but we will not drag the video too long.
Exercise 1: Lat Pull Down Machine (hammer force)
The Massachusetts native started his first exercise with the lat pull down machine (Hammer Strength). Cutler uses “sensation sets”, recommending a total of two or three sets in the range of 10-12 repetitions.
“The three plates I made were a little too heavy. So I pulled back a little. Cutler added.
“I really like shooting on this one. Let’s talk about popping the lats for the front double biceps. I’m duplicating it even though my lats are a lot smaller right now.
Exercise 2: Row with chest support with hammer force
According to the retired IFBB Pro, he believes that grabbing the center while rowing with Hammer Strength chest support will result in better contraction.
“I’ll do this exercise. The difference with this. Sometimes I do one arm but I will actually use both handles. This, again, is a different pull from hammer strength. Keep in mind that I will not keep my feet here as I feel I am using too many legs. I’ll actually keep my feet here and loose.
I’m actually going to shoot with my lats. So, the movement is to really get a contraction and I’m going to grab it in the middle. So when you grab it a little higher, it’s a little easier to be honest. So, I’ll keep my hands in the dead center. I’ll raise my chest and pull back. “
Cutler decided to pause, so he added 25lbs to “reactivate” his lats before completing his final set.
Exercise 3: Bent-over barbell row
Hammered cutler bent over file with a barbell beside it.
“Remember this is free weight. Remember. Very slow. ”Cutler pauses between sets.
Exercise 4: Machine Lat Pull Down
Like previous exercises, the 48-year-old takes two or three sets in the 10-12 rep range when performing pull downs with the machine.
Exercise 5: Seated row of cables
For the next movement, Cutler hits the rows of seated cables. He recommends two or three sets for 10-12 repetitions.
Exercise 6: Pullover with lying dumbbells
Cutler practices the dumbbell pullovers lying down for the final movement, which he appreciates for the way the technique pulls on his lats. Once again, Cutler stressed the importance of modifying training with different grips.
“Okay, so pay attention to that hold. So, if you were to do the brisket. I’ll grab the handlebar like this, I’ll do it like a diamond. By the back, I actually grab it like this. So my hand turns like this [Cutler clinches one of his fists into the other tightly]. In this way I shoot here and pull on the lats.
The bodybuilding legend suggests keeping rest intervals at 45 seconds each.
“This will be the last exercise. So, take it down. Row. Bent bar. Wider front drops. Rows of seated cables and a pull over. Six times at least three, about 18 sets. Probably more with a couple of heats. About 20 sets a body part. Try to rest 45 seconds, although I think we may have hit a minute on some. “Cutler explained.
Despite fasting and exhaustion, Cutler still pushed him inside the gym the next day.
“I didn’t actually do cardio this morning. I didn’t fast this morning because I was so exhausted. I only ate three meals yesterday. I was just busy. I came and trained. Then, I wanted to stay awake and eat something, but I’m so tired that I passed out. I didn’t have an extra meal. So, yes, it’s all about back training.
Judging by the comprehensive nature of this workout routine, health and longevity are some of Cutler’s most significant priorities. Another important goal for the retired IFBB Pro is to maintain a healthy physique without adding too much size.
Watch the full YouTube video below:
RELATED: Jay Cutler discusses the diet that led to bodybuilding success: “I ate 140 egg whites a day”
Though he may be retired, Cutler still sports an insanely impressive physique. Given the upcoming crop of talent on the rise, many in the community can learn from a successful bodybuilder like Jay Cutler.