Studying the training techniques of elite professional bodybuilders can unlock valuable knowledge. It can reveal techniques and strategies for optimizing workouts, boosting performance, and preventing potential injuries.
In a YouTube video published on July 12, 2024, Dr. Mike Israetel, Ph.D. in Sport Physiology, dissected four-time Mr. Olympia champion Jay Cutler’s leg training routine from 2010, highlighting takeaways and potential mistakes.
Check out the complete video below, courtesy of Renaissance Periodization’s channel:
[Related: The Mistakes, Missteps, & Lessons Learned From My First Bodybuilding Competition]
Smith Machine Squats
Israetel praises Cutler’s use of controlled negatives and an upright posture on the Smith machine squats.
His legs do most of the work instead of his back.
Although Cutler broke parallel on the eccentrics, Israetel suggested that pausing briefly in the hole could result in greater quad stimulus and reduced injury risk by eliminating momentum.
Types of Focus
Cutler kept his legs covered while training. Israetel explained this aligns with one of two types of focus in resistance training:
- External Focus: Looking at yourself in the mirror to ensure proper form.
- Internal Focus: Using proprioception to maximize muscle stretch and contractions.
Israetel recommends beginners master external techniques and cues before shifting to an internal focus. A randomized controlled trial published in the European Journal of Sport Science indicates that internal focus is more effective for enhancing mind-muscle connection and hypertrophy during resistance training than external focus. (1)
Volume
In his prime, Cutler favored moderate weights and higher set volume. He varied exercise angles for balanced development and did not strictly plan sets, reps, weights, or exercises during his Olympia preparations. He adapted his workouts based on how he felt.
Israetel cautions against an improvisational training approach, believing that most individuals would benefit from a structured training plan. Israetel suggests intermediate lifters aim for zero to three reps in reserve (RIR), perform five to 30 repetitions per set, and tailor overall volume to maximize stimulus without compromising recovery and performance in subsequent workouts.
Hydration During Training
Cutler struggled to stay hydrated during and after high-volume workouts due to excessive sweating. He mainly drank water during training, an approach that Israetel considers suboptimal.
“Drinking water is an awesome way to rehydrate unless you’ve lost a lot of sweat,” Israetel said. Sweat comprises salt and other electrolytes, which plain water cannot replenish. The body struggles to retain plain water after an intense workout and often flushes it out through urine, hindering proper rehydration. (2)
Israetel advises heavy-sweating athletes to use a rehydration supplement containing electrolytes, particularly sodium, pre-, intra-, and post-workout to optimize performance, enhance muscle pumps, and promote recovery.
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- Derek Lunsford Tackles a Punishing Back Workout as He Begins His 2024 Olympia Prep
- The Chest Workout “Trick” Chris Bumstead Is Using To Win the 2024 Olympia
- Dana Linn Bailey’s 5 Tips for Building Muscle Without Lifting Heavy
References
- Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., & Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training. European journal of sport science, 18(5), 705–712. https://doi.org/10.1080/17461391.2018.1447020
- Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29 Suppl 1, S39–S46. https://doi.org/10.1080/02640414.2011.614269
Featured image: @jaycutler on Instagram
