Bodybuilding is a sport of details. It is often these that decide whether you get stuck or move on. Jay Cutler has been known to beat even the phenomenal Ronnie Coleman during his career due to his incredible discipline and sheer volume of training. Today, however, at 52 years old, he has slightly modified his philosophy.
The magic number: 12 sets per game
In his latest YouTube video, Cutler revealed that for his current goals – muscle maintenance, health and recovery – 12 working sets per muscle part has emerged as the “gold standard”.
How did he arrive at that number? His math is simple and effective:
- He selects 4 different exercises for a given part.
- In each exercise, he performs 3 working sets.
- Total = 12 sharp sets (warm-up sets don’t count).
“Ideally I try to do at least four exercises per batch. If we put four exercises and three working series for each, we are at twelve. Add a couple of warm-ups and we’re done,” Cutlerexplains .
Volume vs. recovery: what’s changed?
It’s important to understand the context. Back in the days when Jay Cutler was collecting Mr. Olympia titles and weighing over 120kg in competition form, his training volume was significantly higher.
“I used to promote and train about 20 sets per muscle part,” Cutler admits.
This high volume (High Volume Training) was the key to his massive development.
So why the change?
- Age and recovery. What worked at 30 may be counterproductive at 50.
- Diet: Cutler eats less food today than in his glory days, which means less fuel for endless workouts.
- Goal: Today, he’s no longer chasing extreme volume, but longevity and muscle function.
What can you take away from this for your training?
Cutler’s advice is valuable for all exercisers, not just veterans. It shows that training must evolve with your lifestyle.
- If you’re young and want maximum volume: you can experiment with higher volume (closer to his old 20 sets) if your recovery and diet allow it.
- If your priority is sustainability and health: Cutler’s 12-set model (4 exercises x 3 sets) is a great compromise that will provide enough stimulus for your muscles without “burning out” and not being able to recover in time for your next workout.
Even in his 50s, Jay Cutler trains seven days a week and looks great. The proof that this approach works is his still impressive form. Sometimes, cutting back on the gas is the best way to keep going.
TRAINING VOLUME PER BODY PART
No posts have been made yet.
