Heavier doesn\u2019t always mean better, as Jay Cutler<\/a> has discovered with age. During his prime, Cutler won four Mr Olympia titles, with his iconic quad-stomp pose in 2009 made possible by the legs<\/a> he built from regularly squatting<\/a> more than 220kg.<\/p>\n Since then, however, Cutler has reduced that weight to just 61kg \u2013 less than a third of what he lifted at his peak. Yet it\u2019s had little impact on the size of his legs. The 52-year-old has maintained much of the mass that dominated bodybuilding stages in the late 2000s by prioritising intensity<\/a> over load.<\/p>\n \u2018To go back to how we used to train, when it was super intense, we feel like we train intense for our age,\u2019 Cutler says<\/a>. \u2018But is it really impressive when you used to see me squatting 500 pounds (226kg) and now I’m squatting 135 (61kg)? The legs are still big. Everyone is like, \u201cI can’t believe you train that light and still maintain size\u201d.\u2019<\/p>\n Research<\/a> published in the Journal of Strength and Conditioning Research has found that muscle growth can be similar<\/a> whether lifters use heavy weights for low reps or lighter weights for high reps. What matters most is training close to failure<\/a>, making the exact weight less important than many people think.<\/p>\n Cutler made the point while speaking to Rich Gaspari, the former bodybuilder known for adopting a similar lower-body training approach.<\/p>\n \u2018That’s what I kept doing \u2013 I kept size training a lot lighter,\u2019 said Gaspari.<\/p>\n \u2018It makes you think, \u201cDamn, did I really need to train like that?\u201d\u2019 Cutler responded.<\/p>\n These days, Cutler focuses on lighter loads and higher reps for his leg training. The bodybuilding legend has since shared the high-volume<\/a> workout he still uses to maintain lower-body size.<\/p>\n \u2018I\u2019m not counting reps necessarily. I\u2019m just kind of going off feel here,\u2019 he said in a YouTube video<\/a>. \u2018I try to just pump, tear some fibres, and then try to get that feel. I know I\u2019m going to do a lot of volume.\u2019<\/p>\n Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs.<\/p>\n<\/div>\n<\/li>\n Bend at the knee to pull the pad down as far as possible then return to the start position.<\/p>\n<\/div>\n<\/li>\n<\/ul>\nJay Cutler’s Leg Workout<\/h2>\n
A. Seated Leg Curl<\/strong> x 3 sets of 8-20 reps<\/h4>\n
B. Dumbbell Romanian Deadlift<\/a> x 3 sets of 8-20 reps<\/h4>\n
C. Walking Lunge<\/a> x 2 sets of 8-20 reps<\/h4>\n
D. Lying Leg Curl<\/strong> x 2 sets of 8-20 reps<\/h4>\n
E. Leg Extension<\/a> x 3 sets of 8-20 reps<\/h4>\n
F. Leg Press<\/a> x 3 sets of 8-20 reps<\/h4>\n
G. Barbell Squat<\/a> x 3 sets of 8-20 reps<\/h4>\n
H. Pendulum Squat<\/strong> x 3 sets of 8-20 reps<\/h4>\n
How to Do the Movements<\/h2>\n
Seated Leg Curl<\/h4>\n
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Dumbbell Romanian Deadlift<\/h4>\n