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Jay Cutler – Bodybuilding Techniques for Bigger Muscles

Do you want to know what Jay Cutler, the bodybuilder, has in common with Jay Cutler, the football player? Of course, they both have nice bodies! One played quarterback in the National Football League for the Denver Broncos and Chicago Bears. While the other won four Mr. Olympia titles. We will talk about the latter.

There are many things we can learn from Jay Cutler’s fitness journey. First, we will reveal Jay Cutler’s diet and training. Then, we will dive deep into some of his best bodybuilding tips! With the latest technology, everyone knows how to build muscle. But the experts like Jay Cutler know how to do it better. So let’s find out what Jay did to become one of the all-time greats.

JAY CUTLER, CHRIS BELL, BIGGER STRONGER FASTER*, 2008
BPW56T JAY CUTLER, CHRIS BELL, BIGGER STRONGER FASTER*, 2008

Jay Cutler’s Early Years

Jay Cutler, a four-time Mr. Olympia, overcame a modest past to become one of the world’s top bodybuilders. He used a scientific approach to reach his dreams.

Jay’s progressive diet and workouts helped him reach his bodybuilding dreams. Besides his Mr. Olympia titles, Jay Cutler has appeared in many magazines such as Flex, Muscle and Fitness, and Muscular Development.

Jay knows the value of sacrifice and hard work. Thus, Jay became part of the bodybuilding elite. Yet, he remains modest.

As a result, other bodybuilders idolize Jay Cutler’s career. Many of today’s professional bodybuilders follow Jay’s training techniques.

Jay has earned his spot in the industry’s Hall of Fame. Since 2000, fans have acknowledged Jay as the most recognized name on the professional circuit. After winning multiple titles, he still inspires millions of people to make a career out of bodybuilding.

Personal Life –

Jay’s personal life helped him become one of the world’s greatest bodybuilders. On August 3, 1973, Jay Cutler was born. He spent his early years in Sterling, Massachusetts, with his six siblings.

Jay Cutler, the bodybuilder, turned 48 on August 3, 2021. He started working with his brother at a construction company during his early years. Thus, Jay used his strength at age eleven to hold his own.

But, equally important, he spent most of his youth lugging concrete blocks from one place to another. This kind of work helped Jay Cutler become Mr. Olympia. And while he stands 5 feet 10 inches, he weighs around 290 pounds.

Jay graduated from Wachusett Regional High School. Afterward, he attended and graduated from Quinsigamond Community College in 1993 with a degree in criminal justice.

While in college, Jake developed a passion for working out. But he did not know a future in bodybuilding awaited him. Thus, Jay focused on becoming a corrections officer while in college. Yet he pursued a career as a bodybuilder once he earned his degree.

Jay Cutler’s Career

Jay Cutler showed the potential that made him a world-class athlete during his first bodybuilding competition. While in college, Jay Cutler fell in love with the gym.

So he trained to be a bodybuilder almost every day after his classes. Many years later, Cutler said weightlifting was therapy for him.

Thus, it helped him to escape his problems. Also, it helped him discover his place in the world. With time, Jay built impressive muscles. Soon, people around him started noticing his physique.

After receiving encouragement from his trainer, he entered his first bodybuilding competition at age 20.

Thus, he took part in the 1993 NPC Iron Bodies Invitational Show. Jay won two titles, the teenage and the men’s heavyweight divisions.

After winning this competition, he knew he could win if he worked hard. So, Jay pursued a full-fledged career in fitness and bodybuilding. Jay’s journey reminds us to explore and try new things. You can discover your life journey by opening up new doors.

Competition –

Jay was committed to bodybuilding, which caused him to win more competitions. After prevailing in his first bodybuilding competition, Jay Cutler did not waste a moment before entering other tournaments.

With his commitment to bodybuilding, he soon won two more contests: the 1993 NPC U.S. Teen Nationals and the 1995 NPC U.S. Tournament of Champions. Jay’s professional career began when he earned his pro card in 1996.

Jay gained fame for his outstanding performances in his early 20s. Jay Cutler won three Arnold Classic titles between 2002 and 2004.

Also, he finished in second place in the Mr. Olympia tournament six times. As a result, many people started considering him the most promising bodybuilder of his era.

Jay Cutler combined hard work with a great workout plan and diet. Thus, he built muscle naturally. Also, Jay used basic lifts to get incredible results by focusing on form. He focused on the correct form instead of volume. Jay never cheated himself by cheating on his lifts. Instead, he used mind-muscle-connection to get better results.

jay-cutler-standing-professional-bodybuilder

Bodybuilding Titles –

  • Mr. Olympia: 2006, 2007, 2009, 2010
  • Arnold Classic: 2002, 2003, 2004
  • Dutch Grand Prix: 2003, 2006
  • Romanian Grand Prix: 2006
  • Austrian Grand Prix: 2006
  • British Grand Prix: 2003
  • San Francisco Pro Invitational: 2003
  • Ironman Pro Invitation: 2003
  • IFBB Night of Champions: 2000
  • NPC U.S. Tournament of Champions: 1995
  • NPC U.S. Teen Nationals Middleweight: 1993
  • NPC U.S. Iron Bodies Invitational: 1993

Competitive Placements –

  • Mr. Olympia 2nd Place: 2001, 2003, 2004, 2005, 2008, 2011
  • Joe Weider’s World Pro Cup 2nd Place: 2000
  • Russian Grand Prix 2nd Place: 2003
  • GNC Show of Strength 2nd Place: 2003
  • NPC Nationals 2nd Place: 1996

Jay’s Success –

In the next few years, Jay kept training in the gym to sculpt his dream physique. He worked hard to become the greatest bodybuilder of his generation. In 1996, Jay came back for more tournaments. Thus, he returned to the podium with an excellent body for his biggest show to date.

He won the 1996 NPC Nationals and placed first in every tournament. By the time Jay turned 23, he had achieved the dreams of many professional bodybuilders.

Over the next ten years, Jay Cutler entered 23 competitions. He won 11 of them. Also, he placed among the top three in the rest of the tournaments. Thus, it made him one of the greatest bodybuilders in the world.

Mr. Olympia –

Jay Cutler ascends to the top of the bodybuilding world. He becomes a four-time Mr. Olympia Champion. In 2006, Jay reached his career peak at 33.

Between 2006 and 2010, he faced tough competition from legendary bodybuilders. He dueled Phil Heath, Dexter Jackson, and Ronnie Coleman in the Mr. Olympia competitions. They were some of the most epic battles in bodybuilding history. Jay won every contest except in 2008, taking home four Mr. Olympia trophies.

Jay Cutler’s journey took him from hauling concrete to success as the world’s greatest bodybuilder.

Thus, he shows us we can achieve anything we want. Jay used the natural gifts he inherited from his parents and took them to the next level. Like Jay, you can achieve your dreams by staying focused and concentrating on your goals.

However, Jay’s success did not happen overnight. So stay patient, work hard, and stick with what works.

Protein Diet

Jay Cutler’s Diet

Jay Cutler knows how to use the nutrients and calories in his diet to build muscles. Like Jay, you must become the student of your dreams.

Jay ate a lot to become a competitive bodybuilder. He backed up his training sessions with multiple daily meals. While the average man eats around 2000 calories daily, Jay eats 4700 calories daily.

The research supports the importance of eating a bodybuilder’s diet. Thus, his regular diet was 40% protein, 40% carbohydrates, and 20% fat. Jay based his diet on these principles:

  1. Nutrition is crucial when you train in the gym. Take the right amount of proteins, healthy fats, and carbs to increase your lean body mass.
  2. Try to add more supplements to your diet. Use Multivitamins, protein powders, BCAAs, and fat burners wisely to reach your fitness goals.
  3. Building muscles requires many calories. So, schedule your time to eat meals before doing anything else. Also, eat the right amount of nutrients.
  4. Eat clean protein, healthy fats, and carbohydrates.

An Elite Level Bodybuilders Diet Program

What type of diet does Jay eat? He eats a bodybuilder’s diet, which includes protein and healthy carbs, fats, and a calorie surplus for bulking, and a calorie deficit for cutting. Bodybuilders spend a lot of money on their diet. Sometimes their sponsors pay for it. The cost of the food determines the quality of the food. Thus, steak costs more than chicken because it is a better source of protein and nutrients. The one exception to this rule is eggs but even eggs or no match for the nutrient-dense oysters that are five times more expensive than eggs. Also, it is best to eat like the animal you want to look like. If you want to look like a lion, tiger, or bear, then eat cow, bison, salmon, and lamb. And if you want to look like a cat or fox, eat chicken, duck, eggs, and tilapia. All apex predators prefer red meat when it is available.

 In addition to the nutrients in food, calories are also important. To build muscle, you must eat high protein and a calorie surplus. Thus, the goal of muscle building and fat loss are the opposite. A food that can create a calorie surplus can be added to a bodybuilder’s diet when bulking, but it will be reduced or eliminated when cutting. To get the best results from your diet, use a fitness calculator. You will never get the best from your workout until you take your diet seriously. The best bodybuilders eat high-quality foods and track their diets. It is not by chance that Ronnie Coleman, Phil Health, and Brandon Curry have won Mr. Olympia and earned degrees in accounting. Bodybuilders also hire and follow the advice of some of the world’s greatest nutritionists like Chad Nicholls.

Therefore, eat a protein-rich diet, at least 1 gram of protein for each pound of bodyweight. People who are 200 pounds and trying to build muscle should eat 200 grams of protein daily. At four calories per gram (4 x 200), protein will account for 800 calories of their diet. With a normal metabolism, they will eat ten times their body weight in calories resulting in a 2000-calorie diet. Protein will be 40% (800/2000) of their daily diet, leaving 60% for fat and carbohydrates.

Bodybuilders split those remaining calories right down the middle and create a well-balanced diet of 40% protein – 30% carbohydrates – 30% fats. Remember, protein is the only nutrient that can build muscle, while carbohydrates and fats provide the energy you need to work out. The difference between carbs and fats is how many calories they have and how quickly they can be turned into energy. Carbs have four calories per gram and can be converted to energy quickly. While fats have nine calories per gram and take longer to convert to energy.

Therefore, the best food sources for bodybuilders are:

Protein
  1. steak
  2. beef
  3. bison
  4. lamb
  5. Tofu
  6. Lean Pork Chops
  7. Chicken Breast
  8. Salmon
  9. Liver
  10. Tuna
Carbohydrates
  1. Rice
  2. Potatoes
  3. Green Leafy Vegetables
  4. Cruciferous Vegetables
  5. Asparagus
  6. Berries
Fats
  1. Avocado
  2. Dark Chocolate
  3. Almonds
  4. Oysters
  5. Virgin Olive Oil
  6. Greek Yogurt
  7. Eggs
Gym Life Workout Compound Exercise

Jay Cutler’s Training

Jay Cutler used a simple bodybuilding workout routine. Also, he concentrated on his form. As a result, Jay Cutler did not build his ripped body in a day. It took him two decades to get where he did with intense training sessions. There were no restrictions on Jay’s workout philosophy. Instead, he focused more on the muscle groups that needed improvement. He trained his arms lightly, but the training sessions were brutal for his back and legs. Jay always says there are no secrets to bodybuilding, but the most important thing you can do is to listen to your body and take care of your body. Therefore he made sure to plan his workouts around how his body felt and to get sports massages and treatments like any other professional athlete.

An Elite Level Bodybuilder’s Workout

Jay performed the classic bodybuilder exercises. Professional bodybuilders do the same exercises as everyone else. Only they do them with better form and more volume. Also, they recover faster due to performance-enhancing drugs (PEDS) like steroids, human growth hormones, and insulin. Most greats have already admitted to taking steroids provided by trained and licensed medical doctors during their professional years. Amateur bodybuilders can’t follow and get the result of professional bodybuilders because of PEDs.  

However, you can see better results by working harder and using a progressive overload to gradually increase your performance and volume during your workouts. Volume is weight multiplied by the reps and sets performed. Therefore, you should do 8 – 12 reps a set but not to failure, but if you have a spotter, you can perform the sets to failure. Also, when doing the compound lifts, you can do 2 to 3 negative reps beyond failure with a spotter.

Dorian Yates perfected the process of negative reps to squeeze extra intensity out of the muscle. How many times have we heard Arnold say exhaust the muscle and, after working to failure, cheat to perform 2 or 3 more reps? Arnold and Dorian both worked each muscle group to failure. By cheating or performing negatives, they used the principles of superset to shock the muscle and nervous system even more.

Therefore, a workout should include 3 to 4 sets of 10 to 12 reps at or near muscle failure (70% to 80% of one rep max) with a rest time of 60 seconds or more. Dorian Yate believed if you need more rest time to complete the next set, then take it. The body uses ATP-CTP (power), oxidative (endurance), and glycolytic (muscle hypertrophy) as forms of energy. When you are winded and short of oxygen, you are building endurance with each extra set you perform, not muscle.

Therefore, listen to your body. Your body will tell you how it responds to the workout and what energy source it will use to change its composition. When you lift too heavy or light, your reps will be opposite of what you need to create muscle hypertrophy (10 to 12 reps).  Therefore, your body, not you, a trainer, or a workout program, determines how much weight you should lift for each set. If you can’t lift the weight 10 to 12 times and you want to build muscle, then choose a heavier or lighter weight that will allow you to stay in the 10 to 12 rep range.

So, what are the best exercises to build muscle:

Chest
  1. Standard or Wide Grip Bench Press
  2. Fly
  3. Standard or Wide Grip Pushups
  4. pullovers
  5. Dips (lean forward)

Note: pressing (pushing) movements stimulate the chest.

Back
  1. Bent over back row
  2. T-bar row
  3. Dumbbell row
  4. Pullups
  5. Chin-ups
  6. Pullovers
  7. Lat pull down
  8. Seated cable row
  9. Inverted row
  10. Superman

Note: pushing movements stimulate the back.

Biceps
  1. Curls
  2. Chin-ups
  3. Pull-ups

Note: the biceps is stimulated by pulling movements like the back, so you can work and develop the biceps and back on the same day with some of the same exercises.

Triceps
  1. Skull Crusher
  2. Dips (lean back)
  3. Triceps extension
  4. Close grip bench press
  5. Close grip pushups
  6. Triceps pushdown
  7. Triceps kickback

Note: the triceps is stimulated by pressing (pushing) movements like the chest, so you can work and develop the triceps and chest on the same day with some of the same exercises.

Shoulders
  1. Overhead press
  2. Reverse fly
  3. Lateral raise
  4. Front raise
  5. Upright row
  6. Face pull

Note: the shoulder is a three-headed muscle with almost 360-degree capability. Therefore, it is stimulated by pushing and pulling movements. For example, the dumbbell reverse fly works the back of the shoulders while the standard bench press works the front of the shoulder

Quadriceps

  1. Squat
  2. lunge
  3. Deadlift
  4. Leg press
  5. Leg extension

Note: that pressing (pushing) movements stimulate the quadriceps.

Hamstrings
  1. Good morning
  2. Leg curl
  3. Squats
  4. Deadlifts
  5. Roman chair back extension

Note: the hamstring is stimulated by pulling movements

Glutes
  1. Hip Thrusts
  2. Squats
  3. Deadlifts

Note: the glutes are two muscles stimulated by pushing and pulling movements and support the legs in most exercises except for ones that involve sitting.  

Calves
  1. Calve raises
  2. Jump rope

Note: the calves are stimulated by pressing (pushing) movement.

Abdominals
  1. Crunch
  2. Sit-up
  3. V-up
  4. Leg raises
  5. Reverse crunch
  6. Abdominal machine

Jay Cutler’s Techniques

Use these principles to take your workout and diet to the next level. Here are the techniques that Jake shared:

Use What Works –

You will never find Mr. Olympia using cheap tricks. Instead, Jay uses traditional exercises like rows, squats, bench-presses, pullovers, and preacher curls. Why? Because they work! Also, combine a good workout with a science-backed diet. Use bodybuilding supplements to support muscle growth and fat loss.

More Sets and Not Reps –

According to bodybuilding theories, larger muscles need 9 -12 sets to grow. However, Jay Cutler uses many exercises to reach the right amount of sets. Thus, Jay shows us you can be flexible and still follow principles that work.

Jay Cutler knew the science of bodybuilding and followed it to build muscle. For example, Jay liked to go heavy for individual reps while adding more sets to his training.

Thus, he used sets, reps, and weights to build big muscles. In addition, we multiply sets, reps, and weight together to equal volume. Thus, Jay Cutler’s rules contributed significantly to his famous bodybuilder physique.

Get Enough Rest –

For beginners, results do come easy with full-body exercises. In contrast, advanced lifters see results with a well-made split. Beginners can do the same workout over time and get even more results.

Use rest as a tool to rebuild your body after a hard workout. Don’t underestimate the value of sleep in building muscles. Thus, sleep can also help you burn fat by placing you in a fasting state.

Jay insisted on getting ample rest to spring back for the next workout. Thus, use rest to rebuild and repair your muscles. The experts know muscles grow while resting and break down during a workout. Jay used a simple rest and recovery plan to build his muscles.

Double Up  –

Jay Cutler used the same bodybuilding workout repeatedly. Also, he focused on one body part at a time, often committing twice weekly to double-up sessions.

Thus, this rule helped him make the best set of exercises with show-stopping improvements. So don’t be afraid to work your body hard as long as you give it the proper rest it needs. Then, you can double up to build bigger muscles when it works.

Trust The Machine –

Jay thinks that information about bodybuilding grows exponentially. You can never know everything about bodybuilding. One might believe that a top-notch competitor like Jay Cutler always looked for tricks to improve his performance. Instead, Jay combined scientific methods with his subjective approach.

Jay listened to his body and trained accordingly. Also, he believed things worked out differently for different people at different times. What works for you today might not work tomorrow, so trust your body and go with the flow.

Always Improvise –

Jay used a flexible plan to execute his workouts and reach his goals. Thus, he believed you should listen to your body more than anything else. For some, changing up might be a recipe for disaster.

However, changing up could give you room to correct mistakes. Thus, this approach helped Jay Cutler win the Mr. Olympia Titles. Also, it kept things interesting in the gym. But, equally important, it kept him coming back for more.

Progressive Training –

Jay used the progressive overload principle for bodybuilding. While participating in competitions, Jay trained twice daily, five days a week.

He always credited the gym for helping him get through his workout sessions. Working out with others can motivate you. The gym can bring out the best in you if you love competition.

Progressive overload requires you to slowly increase your sets, reps, or weight during each session. According to Jay Cutler, he loved competitive bodybuilding, but equally important, he trains twice a day, and that’s fun for him.

But, like a shark, Jay keeps a low profile away from the gym. No one can deny Jay’s accomplishments at the gym and in business.

Jay works hard to succeed as a business executive, a professional competitor, and an ambassador for the sport. He took a savvy approach and built a long-lasting legacy.

Jay Cutler Retires

After reaching the pinnacle of success, Jay moved on to his next career stage. In 2011, Jay suffered a severe biceps injury that dulled his ability to compete.

As a result, Jay Cutler stepped on the stage as a competitor for one last time during the 2013 Mr. Olympia tournament. Though he didn’t win, he secured his spot among the legends. Jay bid farewell to the sport as an icon during his last competition.

After his retirement, Jay achieved tremendous success in many ventures. First, he launched his fashion brand called Cutler Athletics. Second, he sold fitness clothes to people who love bodybuilding.

Jay’s company has gained fame on social media. Also, you will find many online courses about Jay Cutler’s training and diet.

Jay Cutler was a professional bodybuilder for nearly 30 years. He is one of the greatest bodybuilders in history. We believe his current net worth to be around 12 million dollars.

The average American’s net worth is about $100,000. Jay has done well for himself. Cutler has also made money from supplement companies like Muscletech and Gaspari Nutrition.

Also, he has published deals with Simon & Schuster Publishing Group and HarperCollins Publishers. His hard work and impressive body have helped him earn millions of dollars during his career. Thus his future seems even brighter.

The Last Word on Jay Cutler, Mr. Olympia

Jay Cutler, Mr. Olympia, teaches us how to combine the right mindset with hard work to achieve our dreams. While other bodybuilders worked extremely hard, Jay Cutler worked smart. His bodybuilding IQ took him further in the industry than most imagined. For example, he used sports massages to recover more quickly from workouts. So if you learn nothing else from Jay, work hard, but do your homework!

Jay ranks amongst the best, and you can find his name next to Arnold Schwarzenegger, Lee Haney, Phil Heath, Ronnie Coleman, Dorian Yates, and Dexter Jackson. He is someone that the upcoming legends like Big Ramy and Brandon Curry admire. What do you think? Please share your response in the comments so others can benefit from your experience.

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