During his recent visit to the Arnold Classic, Jay shared his current training plan focusing on chest, calves and midsection. If you’re expecting extreme weight pulling and ego lifting, you’re mistaken. Jay’s current approach is about something completely different:
“I don’t care so much about strength anymore. I’m all about contraction while moving, keeping the muscles conditioned, and high intensity,” explains Cutler of his current training philosophy.
Here’s a complete breakdown of his training:
1. Calves: Quality instead of extreme volume
Right off the bat, Jay warns not to overdo it with extreme volume sets. His focus is on precise technique.
- Standing Calf Raises.
- Oblique Leg Press Lunges: Jay varies the angle slightly for this exercise. “I get a great contraction this way. I feel it more on the inside of my calf than the outside,” advises Cutler.
- Seated Calf Raises: An ideal exercise for isolating the oblique calf muscle (soleus).
2. Chest.
Cutler’s chest training today is based largely on machines and pulleys, which allow him to keep the muscles under constant tension without overloading the joints.
- The Atlantis Incline Chest Press: Jay places his seat as low as possible so he can “get under the weight” and maximize upper chest contraction.
- Standing Arsenal Press: one of his current favorites. “When I go into it, I bend slightly. The key is to keep constant tension in the chest,” he reveals his trick.
- J-Bell Flies: An exercise that’s been in his arsenal for years. The goal is to stretch the tissue and pump blood and nutrients into the muscles.
- Low Cable Press: Jay prefers pulleys to single-arm pulleys because of one major reason: “Pulleys allow you zero loss of resistance. Single-arm presses lose tension every now and then.” He performs the movement as a push-up rather than a traditional lunge, and he sticks to a higher tempo.
3. Abdominal and final cardio
Abdominal training at Legend is not about hundreds of crunches on the ground. Jay prefers to stretch.
- Sit-ups on a negatively inclined bench: “Being upside down makes my spine stretch. And that’s the key to a good abs workout,” he explains.
- Leg Lifts: This exercise on the Roman bench is his favourite punctuation point for a mid-body workout.
At the very end, Jay takes 20 minutes to walk uphill on the treadmill. This is plenty of time for him to keep in great shape and promote recovery.
What to take away from Jay’s workout?
It doesn’t matter how old you are. Jay Cutler proves that the key to longevity in bodybuilding is smart training. You don’t have to lift meaningless weights. Concentrate on feeling every muscle fiber, use pulleys to maintain tension, and don’t forget to train smart.
Will you try Jay’s training split? Let us know in the comments which chest exercise works best for you!
JUST THE BASICS, JAY CUTLER SMASHES CHEST!
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