Bodybuilding legend and four-time Mr. Olympia winner, Jay Cutler, continues to train with incredible intensity even after his professional career is over. He recently shared on his YouTube channel his current workout aimed at building massive arms, with the main goal of maximizing muscle pump.
Even in retirement, Cutler hasn’t forgotten the exercises that helped him build his legendary physique. If you want to know what principles and techniques he uses to maintain his volumes, read on.
How does Jay Cutler train his arms?
Cutler prefers to train his biceps and triceps on the same day. This approach allows him to pump a huge amount of blood into his arms and achieve a brutal toning. Here is his complete training routine:
1. Rope Pressdowns
Cutler always starts his arm workout with pulley pulls to properly warm up his joints and preload his triceps.
“You can’t start with a heavy complex exercise,” advises Cutler. “You need to preexhaust the muscles and do something at the beginning that won’t hurt your elbows and joints as much.”
2. French Press with Overhead Pulley (Overhead Cable Extensions)
Many people think pulleys are only for sculpting and detail work on the muscle, but Cutler debunks that myth. He believes that even with pulleys you can build tremendous volume – the key is to maintain constant muscle tension and high intensity.
3. Triceps push-ups on the Dip Machine
For the last exercise targeting the triceps, he opts for machine push-ups. He doesn’t overdo it with the weight (opting for more of a medium load), as he is fully focused on maximum contraction and safe execution.
4. Bicep Curl Machine (Bicep Curl Machine)
After the triceps, move on to the biceps and start on the classic curl machine. Cutler makes no secret of the fact that he likes to use traditional “old-school” equipment to isolate his muscles, which gives him great stability.
5. Bicep Raises on Scott’s Machine Bench (Machine Preacher Curls)
Another isolation exercise for the biceps. Scott’s bench perfectly locks the elbows, eliminating any cheating (flopping) and focusing all the load purely on the biceps.
6. Alternating Curls With J-Bells
Cutler is a big fan of the so-called J-Bells (ball-shaped dumbbells with a grip inside). He explains that unlike traditional single-bar dumbbells, these dumbbells keep the load evenly distributed throughout the range of motion. Aim for 12 reps in each set, which he considers the ideal number for perfect pumping.
7. Standing Barbell Curls
He finishes his arm workout with a good old-fashioned big-bar classic. He admits with a smile that his technique can be a little sloppy on this last exercise, but at this point he’s got a huge pump in his muscles, so the goal of the entire workout is safely accomplished.
Conclusion
Jay Cutler trains seven days a week to keep himself in shape, and his approach proves that you don’t just need to deadlift meaningless weights to build big arms. Much more important is a cleverly chosen order of exercises, joint protection, pre-exhaustion of the muscles, and an emphasis on maximal pumping.
Try Cutler’s routine in your next workout and take your arm growth to the next level!
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