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MR MUSCLES
Plus, how to have the best gym day diet
- Charlotte Maracina, Freelance News Reporter
BODYBUILDING legend Jay Cutler shared his top three tips for keeping your muscle groups in top-tier shape.
The four-time Mr. Olympia winner shared exactly how to work out single muscle groups.
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In Cutler’s weekly newsletter, JayMail, a subscriber asked "Are you a 'Twice a Week' trainer?"
The 50-year-old said that in his prime, he trained a single muscle group twice in a single rotation, Sports Rush reported.
His specific method of training was to beat eight-time Mr. Olympia champion Ronnie Coleman, also known as Big Ron.
The athlete’s first tip for those looking to train a specific muscle group is to cut down on volume which is the number of workouts you perform.
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If a person typically does 25 sets in one session and prefers a twice-a-week schedule, Cutler suggested reducing the sets on the muscle group to 12-15.
"You can’t do the same amount of volume, 25 sets as an example, in both workouts because it will become too much on the muscle, joints and your recovery just won’t be sustainable," Cutler shared.
Those wanting to train twice a week should also space out their workouts by 4-5 days.
Aside from lowering your volume, the bodybuilder advised doing more isolation sets since the workout revolves around strengthening weaker muscles.
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Increasing isolation sets will reduce the lifting the joints go through, promoting longevity.
"This doesn’t mean you don’t use heavy compounds, of course you will," Cutler wrote.
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"Just in the second workout of the week, have more bias towards isolation."
Last but not least, Cutler emphasizes the importance of taking into consideration the recovery process after every workout.
"If you are doubling up on shoulders you will need to also consider when you’re training chest because they’ll be working then too," Cutler explained.
"Make sure you give the body part you’re training twice, as well as other closely linked muscle groups, time to recover during the week!"
Jay Cutler's training tips for staying in shape
Bodybuilder Jay Cutler shared his three top tips for training twice a week in his newsletter JayMail.
- Cut down on volume: “You can’t do the same amount of volume (25 sets as an example) in both workouts because it will become too much on the muscle, joints and your recovery just won’t be sustainable."
- Increase isolation sets: "This doesn’t mean you don’t use heavy compounds, of course you will, just in the second week have more bias to it.
- Think about recovery: “If you are doubling up on shoulders you will need to also consider when you’re training chest because they’ll be working then too. Make sure you give the body part you’re training twice, as well as other closely linked muscle groups, time to recover during the week!"
MORE HELPFUL TIPS
On Cutler’s social media, he not only gives helpful tips for what to do while you’re in the gym but also what to do while you’re outside of it.
In a recent Instagram Reel, Cutler emphasized the importance of eating well while training.
Cutler goes into detail about his gym day diet, emphasizing the importance of eating in the morning as well as before and after training.
"I would stick to higher protein foods like fish, egg whites, and turkey," he said.
On average, Cutler said he ate six meals spaced out two and a half hours apart which would equate to three bigger meals a day.
"Summer bodies are made in the kitchen," Cutler captioned the video.
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"It’s just that simple guys.
"Focus on eating the right foods, timing your important meals, and working your way into the diet."
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