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If you want to build a bigger, better body, you'd better listen when Jay Cutler talks about training. Every time Jay hits the gym, he's hell-bent on building muscle. It's not always about the correct number of sets and reps; it's about consistency and attitude, about not dropping the weights until every muscle fiber is utterly torched. If you want to look anything like Jay, you'd better train like Jay—if you can handle it.
Living Large Train Large
Watch The Video - 15:36
Despite a rock-solid foundation of great genetics, Jay Cutler didn't wake up one morning with 22.5-inch arms and a barn-door back. He's been competing in the iron game for 20 years. He's built his massive physique with two decades of hard work and heavy lifting.
"Obviously, I want to have freakish body parts," says Jay, "but it was never an ego thing. I never wanted everyone to notice me." Jay didn't get into bodybuilding for attention, but he gets plenty of it. Often, that attention has a positive impact. Jay now says that his biggest accomplishment is motivating other people.
If they live in Las Vegas, Jay's fans can get all the visual motivation they need. Jay doesn't hide away when he trains; he hits local gyms late at night. "I train in public because I don't want to be surrounded and locked into the lifestyle to the extreme," Jay explains. "It's already hard enough stepping away from who I am."
Despite the near-constant interruptions and shameless stares, Jay maintains a clear head and a quiet intensity. "I don't listen to music," he says. "For me, it's not really an emotional thing. I'm very driven to do what I do. I don't need that extra anger or frustration to train any harder." If he needs a little extra motivation, Jay will bring a buddy to the gym.
"I feel like I've secured the legacy on the competition stage," Jay says, "so I don't have any specific goals as far as my physique. I'm not worried about adding two inches to my legs." Instead, he is mostly concerned with where he'll go from here. Despite so many years in the game, Jay is determined to be more conditioned, better prepared, and more mentally focused than ever.
5 Tips to Train Large
1 Basics Are Best
People think pro bodybuilders have top-secret training protocols. In reality, most bodybuilders follow basic training and nutrition programs with extreme dedication. Jay Cutler is no exception. "I've been blessed with certain genetics," he says, "but I've stuck with a basic diet and training since the beginning, and [I've] found great success." There's no need for gadgets or starvation diets if you're consistent about your training and nutrition.
2 Eat, Sleep, Grow
Jay likes to eat at least three to four meals before he hits the iron. Although that exact number of meals may not work for your schedule, it's important to fuel your workouts. You can't hope to "train large" unless you have energy. Rest is equally critical. "Most important," says Jay, "I need to sleep enough." If you put it in the training time, make sure you put equal emphasis on recovery.
3 Train Your Weaknesses
Even Jay Cutler has weaknesses. (Well, maybe not weaknesses, but he does have muscle groups that aren't as full, dense, or massive as he'd like.) "I train my arms a little lighter, but my back and leg training is really hard and heavy," says Jay. Even the greenest athlete can improve his physique by keeping a critical eye, training for symmetry, and pulverizing weak points.
4 Personalize Your Training
When it comes to training, there aren't many specific rules carved into stone. If you like training at noon, train at noon. If you don't like to listen to music, tune it out. "The unique thing about me is, I don't have a set schedule," says Jay. "When I train depends upon how my body feels." Jay doesn't always follow the same split. He'll take random days off if he's feeling really sore, and sometimes he'll switch which muscle group to train while he's in the gym. Like Jay, when it comes to your training, find what works best for you.
5 Volume, Baby
If you want to train like Jay, keep the weight heavy and the rep range lower. You won't catch Jay lifting light weight for sets of 50 reps. "When you train with as much volume as I do, you can't do as many reps or you'll just burn yourself out," Jay explains. For mass, throw some heavy weight around and make sure you progressively increase how much you lift.
The Living Large training program is built on a precise combination of Jay Cutler's best, most brutal, and most effective workouts from the last 10 years. Jay's hardcore training sessions have been engineered into an eight-week, mass-building master class. Many of the weeks follow the same body-part split, but the workouts and exercises change every week.
The entire Living Large training program is detailed across 56 daily pages. Each page holds that day's workout, which you can print and take with you to the gym. It's important to hit every page and review each workout to see what you're up against, especially since Jay's training sessions involve a variety of set and rep schemes, intensity techniques, and challenging exercise combinations.
Even Jay's "simple" workouts can be deceiving. To help you smash every session, many of the workout pages contain Jay's tips, suggestions from his lifelong lifting career, or notes on his best practices. You may not be able to lift as much iron as Jay, but you can certainly learn from his lifetime of training advice.
To build max muscle, increase your strength, and get the most from Living Large, be sure to track each and every workout on paper or BodySpace. You need to record how much you lift during each session to progressively increase the load and keep growing. You should increase how much you lift, even by a few pounds, whenever possible.