Four-time Mr. Olympia champion Jay Cutler remains dedicated to his training regimen and actively shares his insights online. On July 30, 2024, the International Sports Hall of Fame inductee unveiled his strategies for back training.
Cutler’s extended walk to the gym helps him mentally prepare to train. Cutler takes pre-workout before his session, which comprises machine and free-weight exercises. (1) Then, it’s off to work.
Jay Cutler’s Back Training
- Machine Reverse-Grip Lat Pulldowns
- Machine Seated Rows
- Machine Lat Pulldowns
- Barbell Bent Over Rows
- Straight-Arm Lat Pulldowns
- Seated Cable Rows & Incline Rows
[Related: The Anatomy of Your Back Muscles, Explained (and How to Train Them)]
[Opinion: Never Start Your Back Workouts With Pull-Ups]
Machine Reverse-Grip Lat Pulldowns
Cutler favors reverse-grip lat pulldowns for lat width. He executes two warm-up sets before gradually increasing the weight for three working sets. To enhance his grip strength, he supplements his reverse grip with lifting straps.
Get the function locked in…mind and muscle connection, then roll with it.
[Related: What’s the Deal With the Mind-Muscle Connection?]
Machine Seated Rows & Machine Lat Pulldowns
Cutler focuses on his seated row neutral grip, grasping the handle at a mid-point. Cutler performs multiple sets unilaterally (training each arm independently), which enhances the mind-muscle connection he aims for. This is crucial for muscle growth. (2)
Cutler experiments with another machine to target his lats, favoring its unique inward motion that enables a better contraction. Opting for an overhand grip rather than a reverse one, he decreases from 12 reps as he increases the weight like a reverse pyramid style.
Barbell Bent-Over Rows & Straight Arm Pulldowns
Culter’s barbell row plan involves a shoulder-width grip, using his fingers as hooks to pull. A reverse grip targets Cutler’s biceps and lats more than the overhand grip.
Barbell bent-over rows are a heavy pulling movement, and Cutler uses wrist wraps to help him control the load.
Seated Cable Rows & Incline Rows
Cutler strongly prefers a cable row machine, saying it’s “more of a depth exercise for front-to-back thickness.”
Cutler chose J bells over traditional dumbbells while performing the incline bench rows. He alternates from an overhand to a neutral grip and does about three sets of 10-12 reps. Cutler concludes his back workout with 20 to 30 minutes of cardio on the treadmill.
References
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
Featured image: @jaycutler on Instagram
