Almost a decade into his retirement (2013), bodybuilding nice Jay Cutler stays a outstanding voice within the energy sports activities sphere. At the time of this writing, the four-time Mr. Olympia Champion (2006-2007, 2009-2010) maintains a YouTube channel with 546,000 subscribers and has over 4.2 million followers on his Instagram profile. With these sizable platforms, Cutler strives to share a few of the information he gained from his achieved profession. 

A current YouTube video posted to Cutler’s channel on June 12, 2022, exemplifies how the previous bodybuilder desires to cross on knowledge away from the stage whereas concurrently taking good care of his again in retirement. 

[Related: The Best Back Workouts For More Muscle, For Strength, For Beginners, And More]

Some of the extra notable tidbits embody Cutler evaluating his present coaching course of to meditation. Plus, whereas he’s nonetheless far bigger than an “average” human being, the 48-year-old doesn’t need to preserve the dimensions that helped catapult him to the higher echelons of bodybuilding.

All in all, it’s an illuminating perception into the thought technique of one of many sport’s distinguished names. 

A Different Mindset

In the previous, whereas he was nonetheless an lively competitor, Cutler alludes to how he would push himself to construct mass and muscle. The bodybuilder says he would typically push himself extraordinarily onerous, however he is aware of he doesn’t have to do this anymore.

Cutler doesn’t have to keep up his measurement as a lot as he focuses on merely coaching to remain lean when within the gymnasium. 

“When I want to get down to my business and meditate with what I call my ‘training meditation’ now,” Cutler says. “… You know how you used to go to the gym, and you would train and you’re like, ‘ah, I want to push this much weight. I want to get pumps. Oh, I’m doing chest; I want to see how full my chest can get.’ I said okay. What do I have to do to maintain a decent physique at my age and stay relatively lean and not be big? If that makes sense, I just don’t want to be big.”

Cutler’s mindset is comprehensible. It takes quite a lot of dedication and energy to keep up the world-class physique of a champion bodybuilder. As he approaches age 50, he would possibly nonetheless need to be in respectable form, however he doesn’t need to pull out all of the stops to satisfy a particular purpose or measurement — like his previous competitors physique weight. Instead, he performs it by ear. 

“Even though everyone looks at me and says ‘what are you talking about, you’re already big,” Cutler explains. “But it’s not comparable to the vision I had of being 300-pounds. But that’s not what I want to be anymore. We all have different goals and mindsets for why we go to the gym and train. And mine right now, it’s a sense of relief for me. It’s a sense of, okay, I had a busy day, and I’m going to go train. As you know, it’s a little instinctive. I don’t have a time.”

[Related: Deloading 101: What Is A Deload And How Do You Do It?]

As far as his method to high quality relaxation away from the stage, Cutler notes that he typically tries to get up naturally now. Even nonetheless, it appears the previous bodybuilding star maintains some semblance of a standard morning routine. 

“I do sleep, but I don’t like getting up at a forced time,” Cutler elaborates. “Tomorrow I have to get up at 3:30 a.m. to make the flight. I got to leave by five. So that only gives me an hour and a half to cook breakfast and do what I need to do … shower, and odds and ends before I leave.” 

Cutler’s Volume Back Workout

Once Cutler explains how he trains in retirement, he outlines a fast set of again workouts centered round quantity. The whole exercise is as follows: 

Hammer Strength Front Lat Pulldown Machine

Sets and Reps: 2-3 x 10-12

Before hopping on the Hammer Strength entrance lat pulldown machine, Cutler notes that he doesn’t need to “drag the video on too long” together with his exercise. Cutler says he desires to take it simple on his lat muscle tissues whereas nonetheless getting the trademark “pull” of the train.

“I really like the pull on this,” Cutler says. “We talk about popping the lats for the front double bicep. I’m kind of duplicating it even though my lats are a lot smaller right now.”

Hammer Strength Chest Supported Row

Sets and Reps: 2-3 x 10-12

After working his lat muscle tissues, Cutler asserts that conserving his grip within the middle of the Hammer Strength row machine will give him higher contraction and, in flip, extra of a problem. 

“I’m actually going to pull with my lats,” Cutler says. “The motion is to really get a contraction, and I’m going to grip this in the middle. When you grip it a little higher, it’s a little easier, to be honest. I’m going to keep my hands in the dead center. I’m going to keep my chest up and just pull back.”

[Related: Build Back Muscle And Work Up To A Pull-Up With The Lat Pulldown]

Bent-Over Row with Barbell

Sets and Reps: 2-3 x 10-12 

Cutler’s bent-over rows with a barbell include a level of endurance throughout this exercise. 

Remember that is free weight. Remember, very sluggish.

Machine Lat Pull Down

Sets and Reps: 2-3 x 10-12 

Returning to his lats, Cutler retains it easy with the identical intention of high quality quantity on the extra conventional variation of lat pulldowns. 

Seated Cable Row

Sets and Reps: 2-3 x 10-12 

In a constant hallmark of this routine, Cutler as soon as once more suggests a excessive quantity with good approach on the seated cable rows. 

Lying Dumbbell Pullover

Sets and Reps: 2-3 x 10-12 

To conclude the video, Cutler elects to roll with some mendacity dumbbell pullovers. He says he likes the train due to the best way it pulls on his lat muscle tissues and due to its grip versatility. 

“Alright, so pay attention to that grip,” Cutler begins. “If I was going to do chest, I’m going to grip the dumbbell like this, I’m going to do like a diamond. For the back, I actually grip it like this. My hand goes around like this [Cutler balls a fist into the other]. That way, I pull here, and it pulls on the lats.”

[Related: How To Do The Single-Arm Dumbbell Row For Bigger Lats]

Consistency In Retirement 

Even if Cutler doesn’t push himself like certainly one of bodybuilding’s elite athletes anymore, Cutler can nonetheless boast a stellar physique. At the identical time, as he will get older, it appears the legend’s objectives are extra about long-term well being reasonably than including measurement and pushing his physique to its limits. Now that he doesn’t frequently put on posing trunks, Cutler appears free to take any method he desires in his coaching. 

Featured picture: @jaycutler on Instagram