Jay Cutler is one of the most successful bodybuilders in history. He has won Mr. Olympia four times and is renowned for his extraordinary muscle mass, broad shoulders, and one of the most impressive sets of quadriceps of his era. And although he ended his professional competitive career long ago, regular strength training remains an important part of his life.<\/p>\n
In a new video released on October 27, 2026, he demonstrated his current approach to arm training. This time, however, he didn\u2019t focus solely on the exercises themselves. He also explained why his training philosophy has gradually changed over the years.<\/p>\n
Fewer sets, but heavier weights<\/h2>\n
Cutler was known for his high training volume during his professional career. A large number of working sets was a hallmark of his training. Today, however, he admits that he\u2019s trying to find a different balance. In his own words, he\u2019s gradually reducing his volume and, conversely, using slightly heavier weights for some exercises.<\/p>\n
The main reason is recovery. Cutler doesn\u2019t want strenuous training to exhaust him to the point where it becomes difficult to recover from it. At the same time, he emphasizes that when selecting weights, he pays close attention to how his joints respond to them. If a certain movement causes him unpleasant pain, he doesn\u2019t want to perform it with heavy weights at any cost.<\/p>\n
His current approach, therefore, isn\u2019t based on constantly breaking personal records. It\u2019s more important to maintain a regular training routine as a manageable, long-term part of his life.<\/p>\n
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Why does he start with pre-exhaustion?<\/h2>\n
One method Cutler still uses is pre-exhaustion. The principle behind it is that the athlete first performs an isolation exercise and only then moves on to other movements. Cutler used this method, for example, when training his biceps.<\/p>\n
First, he did bicep curls on the machine, and only then did he move on to barbell curls. In his experience, this order helps him focus better on the muscles being worked. However, it\u2019s important to distinguish between the personal preferences of a famous bodybuilder and generally accepted rules.<\/p>\n
Pre-exhaustion is neither the only nor the proven best way to build muscle mass. The choice of exercise order should primarily correspond to the training goal, the athlete\u2019s experience, and their individual capabilities.<\/p>\n
Eight Exercises for Biceps and Triceps<\/h2>\n
In his latest video, Cutler presented a workout consisting of eight exercises. He began the triceps portion with a cable pulldown and continued with several variations of extensions. He then moved on to the dip machine. During this exercise, he noted that he personally avoids fully locking out his elbows.<\/p>\n
This was followed by a biceps workout, in which he combined machines, a barbell, and special dumbbells.<\/p>\n
Triceps:<\/strong><\/p>\n
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\n<\/ul>\n Biceps:<\/strong><\/p>\n
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\n<\/ul>\n For the opening exercise targeting both triceps and biceps, Cutler performed two warm-up sets and three working sets. During the first part of the workout, he also worked within a range of approximately 10 to 12 repetitions. However, the published overview does not specify the exact number of sets for all other exercises.<\/p>\n He finished his workout on a stationary bike.<\/p>\n<\/div>\n What makes Cutler\u2019s training particularly interesting is how his goals have changed. While during his professional career he strove for maximum muscle mass and peak competitive form, today he places greater emphasis on maintaining physical fitness and long-term performance. That doesn\u2019t mean, however, that he has stopped training with intensity.<\/p>\n He still uses challenging sets, isolation exercises, and various training techniques. The main difference is that he tries to better balance intensity with recovery. And it is precisely this approach that can also be inspiring for recreational athletes. You don\u2019t have to copy a professional bodybuilder\u2019s training volume to achieve results.<\/p>\n The key is to create a system that you can stick to over the long term.<\/p>\n If you regularly train your biceps, triceps, or other muscle groups, don\u2019t forget to ensure adequate protein intake. Protein contributes to the growth and maintenance of muscle mass, and getting enough of it is one of the cornerstones of sports nutrition.<\/p>\n
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What can everyday athletes learn from his approach?<\/h2>\n
A solid workout also requires quality nutrition<\/h2>\n