When Jay Cutler speaks, we listen. The star of the Men’s Open division in the late ‘00s cemented his legacy in bodybuilding by dethroning all-time great Ronnie Coleman and, shortly after, becoming the only man in the sport’s history to reclaim the Mr. Olympia title after losing it.
- In 2008, Cutler placed second at the “O” to Dexter “The Blade” Jackson and came back in force one year later to win the Sandow back.
Cutler may have retired, but good advice is timeless — that’s why we dug deep to compile 10 pieces of Cutler’s best bodybuilding advice covering everything from muscle growth to mindset.
Jay Cutler’s Top 10 Bodybuilding Tips
- Meal Timing
- Meal Frequency
- Shoulder Width
- Rep Ranges
- Staying Lean
- Lower Lat Growth
- Upper Back Training
- Squat Technique
- Steroid Usage
- Rest Times
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1. Jay Cutler on Meal Timing
Speaking to Bodybuilding.com in 2020, Cutler remarked on his meal timing habits during his career and how he timed his pre-workout nutrition:
- “I never missed a beat,” Cutler said. “I’d eat an hour before working out and eating 6-8 meals per day in total. The day before a leg workout is the most important [for nutrition].”
2. Jay Cutler on Meal Frequency
Bodybuilders take different approaches to contest prep dieting. For Cutler, a voracious appetite and massive calorie requirement forced him to adjust his eating habits. In 2013, Cutler had this to say:
- “The average person should eat at least five meals [per day].”
Cutler himself would set alarms overnight to wake and eat, ensuring he hit his macronutrient targets. However, understand that he did this for logistical reasons. Modern scientific studies tell us that meal frequency doesn’t have much of an impact on muscle protein synthesis overall. (1)
3. Jay Cutler on Shoulder Width
Broad, three-dimensional shoulders are essential for creating the V-taper look that enhances your appearance on stage. In 2021, Cutler explained to his Instagram following just how to grow the lateral delts “the Jay Way”:
- Cutler’s favorite lateral raise variation is seated, with dumbbells.
- Perform four sets of 10 to 12 reps.
- Sit on a weight bench to limit momentum and cheating.
“Don’t lift the dumbbells straight out to the side,” Cutler advised, demonstrating a 45-degree arm path.
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4. Jay Cutler on Rep Ranges
Studies tell us that you can build muscle across a variety of rep ranges — as low as six to as high as 30. (2) In 2018, Cutler advised taking a moderate approach to the rep ranges in your bodybuilding workouts:
- “I used to move a decent amount of weight, but I’ve always stayed within about an 8 to 12 rep range.”
5. Jay Cutler on Staying Lean
Some bodybuilders embrace the dirty bulk; others try to stay lean year-round. Cutler was never a man of extremes in this area, but in 2018, he spoke on the most important factor when it comes to maintaining low levels of body fat:
- “When people ask me for that one piece of advice on how to maintain a stage-like physique, they’re normally looking for some scientific response,” Cutler said. “However, bodybuilding is all about the driven mindset.”.
- “So if you asked me, ‘Jay, what’s the best way to maintain, build or shred?’ Consistency! Do all the little things every single day and I guarantee when you see the progression you’ll want to keep going.”
Research tells us that it can take up to 10 weeks to fully ingrain a new habit. (3) If you’re just starting out with a fat loss phase or are aiming for body recomposition, prepare to be patient.
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6. Jay Cutler on Lower Lat Growth
There are a million ways to row, but not all back exercises are created equal. The right row variations will emphasize the coveted lower lats, which contribute to the X-frame look required to excel in Men’s Open bodybuilding.
In 2018, Cutler explained on Instagram how he targets his lower lats during bodybuilding back workouts:
- “The reverse-grip barbell row lets you get a deeper contraction in your lower lats,” Cutler said.
Cutler also opted to use lifting straps for his barbell rows; if you’re a bodybuilder, you don’t want your grip strength limiting your back development.
7. Jay Cutler on Upper Back Training
Every bodybuilder has their own favorite exercises. For instance, Arnold Schwarzenegger adored the dumbbell pullover. Cutler? Partial to the face pull for upper back training:
- “[Face pulls] are not very popular, but they’re a very effective exercise,” explained Cutler. “This movement is a great finisher to a shoulder workout.”
Face pulls train the muscles around the shoulder girdle, which are essential for shoulder health and stability. (4) That they pile mass onto your yoke is just a bonus.
8. Jay Cutler on Squat Technique
Some bodybuilders decry the back squat, but Cutler ranked it as his top bodybuilding exercise for building the legs. Squats are complicated and individual, though, and may take some tweaking to make them work for you.
Here’s what Cutler suggested during a 2023 interview:
- “The squat is the ultimate mass builder for great legs,” Cutler said. “Put a 2×4 under the heels and squat ass to grass!”
His recommendation would make Tom Platz proud, but what if you don’t have a piece of plywood lying around in your gym? We’d recommend a good pair of weightlifting shoes; this specialty footwear comes with extra stability and a built-in heel wedge, which automatically improves your ankle mobility so you can squat deeper.
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9. Jay Cutler on Steroid Usage
Bodybuilders are much less shy about discussing anabolic steroids (and their side effects) than in years past. Knowledge is power, but steroid-related discourse isn’t necessarily an endorsement.
From Cutler’s perspective, you shouldn’t take steroids if you aren’t considering a career in the IFBB. Here’s the man himself in a 2019 newsletter:
- “You might call me a hypocrite, but I don’t think people should use steroids. With a little patience and a lot of effort, you can do it clean! How many people in the gym who use steroids can say they crush every workout, eat every meal, hit their cardio, and don’t compromise on things?”
Cutler warned against seeing steroids as a “shortcut” that can lead to over-reliance on performance-enhancing drugs at the expense of good old-fashioned work ethic.
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10. Jay Cutler on Rest Times
How long should you rest between sets? It’s a surprisingly complicated question, and every pro has their own perspective. Here’s Greg Merritt for Flex magazine, discussing Cutler’s strategy for downtime between sets:
- “Throughout his career, he rarely paused more than a minute between sets, and usually his pre-contest rest periods clocked in around 40 seconds.”
Reducing your rest times keeps your heart rate elevated, which, in theory, leads to burning more calories. As Merritt said of Cutler’s pre-Olympia prep, any extra calories going out the door means more fat loss.
However, recent research has advised taking longer rest times. A 2017 systematic review on the subject (5) noted, “The use of inter-set rest intervals (greater than 60 seconds) when training for muscle hypertrophy may be advantageous, as it allows training with a higher overall volume load.”
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References
- Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
- Gardner B, Lally P, Wardle J. Making health habitual: the psychology of ‘habit-formation’ and general practice. Br J Gen Pract. 2012 Dec;62(605):664-6. doi: 10.3399/bjgp12X659466. PMID: 23211256; PMCID: PMC3505409.
- Schory A, Bidinger E, Wolf J, Murray L. A SYSTEMATIC REVIEW OF THE EXERCISES THAT PRODUCE OPTIMAL MUSCLE RATIOS OF THE SCAPULAR STABILIZERS IN NORMAL SHOULDERS. Int J Sports Phys Ther. 2016 Jun;11(3):321-36. PMID: 27274418; PMCID: PMC4886800.
- Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. European journal of sport science, 17(8), 983–993.
Featured Image: @jaycutler / Instagram
