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All Speed Sets for More Mass? Part 1

Jay Cutler doing light barbell curls

Q: Speed Sets [1.5-second reps] feel great and are working. Just wondering why not do the first high-rep set with speed to get at more fast-twitch fibers. Or how about all sets in the entire workout in Speed style?

A: Have you been watching elite-bodybuilder training videos? Mr. Olympia winners like Jay Cutler use a rapid-fire cadence on almost all of their work sets… [Read more…]

Filed Under: X Files Tagged With: Jay Cutler, mass building, mr. olympia, muscle building, speed sets

Moment of Bodybuilding Zen 208: Jay Cutler’s Muscle Music?

Jay Cutler now vs. then

Who knew four-time Mr. Olympia Jay Cutler could sing well enough to do a residency in Vegas? Here he is belting out “The Hills Are Alive” from the Sound of Music. [Read more…]

Filed Under: X Files Tagged With: bodybuilding zen, Jay Cutler

Mass Jolt: Rep-Speed Revolt

Jay Cutler looking huge in the gym with hands on hips

Throughout my training career, it’s always bothered me that so many top bodybuilders talk about the importance of slow rep speed—especially on the negative or lowering stroke, yet most don’t follow that protocol… [Read more…]

Filed Under: X Files Tagged With: Brad Schoenfeld, Charles Poliquin, Jay Cutler, mike mentzer, rep speed, ronnie coleman, size jolt, slow negatives, slow reps, speed reps, speed sets

Jay Cutler’s Biceps Mass “Secret”

Jay Cutler demonstrating alternate dumbbell curls

I’ve always enjoyed watching the top bodybuilders train. It’s always motivational, and I often discover ways that they’ve gotten huge through instinctively doing the right thing… [Read more…]

Filed Under: X Files Tagged With: arm mass, arm size, arm workout, arnold, arnold schwarzenegger, big arms, Jay Cutler, speed sets

New Wide-Back Add-On Move

Jay Cutler showing his wide lat spread in a locker room

A few newsletters ago I mentioned the middle traps’ line of pull as it relates to fiber direction—which resulted in a new add-on move for elongation: overhead scapulae retractions. Overhead trap stretch may be a better description… [Read more…]

Filed Under: X Files Tagged With: back workout, Fred Koch, Jay Cutler, lat exercises, lats, wide back

Ideal Mass Exercise Change to Gain?

Jay Cutler doing Hammer Strength chest presses

Q: I know you train at home, so you have limited exercise choices. But I train in a commercial gym with many alternatives. Should I ever change ideal exercises? Like for chest, there are some cool decline press machines and even dip machines that seem to be ideal. Should I change to gain? If so, how often? [Read more…]

Filed Under: X Files Tagged With: best exercises, ideal exercises, Jay Cutler

Mass Mantra #11

Jay Cutler posing in a locker room

Here’s an eye-opening quote from four-time Mr. Olympia Jay Cutler: [Read more…]

Filed Under: X Files Tagged With: Jay Cutler, mass mantra, mr. olympia

Moment of Bodybuilding Zen 80: Ronnie Coleman’s Mind-Blowing Mass

Ronnie Coleman's back, two poses

Ronnie Coleman won the Mr. Olympia eight times, and his incredible monstrous physique set a new standard in the pro ranks. Check out the back shot on the right—striations on top of striations. Incredible… [Read more…]

Filed Under: X Files Tagged With: beyond x-rep, bodybuilding zen, bodyweight training, Jay Cutler, mass, Mr. O, mr. olympia, physique, pro bodybuilder, ronnie coleman, striations, x-only, x-only sets, x-rep-only sets

The Ultimate Mass Tactic?

Vascular arm curling

Q: I’ve seen you mention “StatX” in some of your previous workouts. What is that? If it’ll get me bigger, I want to use it. Please explain.

A: StatX stands for Static Hold at the X Spot, usually at the end of a regular set. And, yes, you should use it often to get bigger. In fact, it may be the ultimate mass move, as you’ll see… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, deadlifts, eat stop eat, George Olesen, get ripped, intermittent fasting, iron man magazine, Jay Cutler, mass tactic, mr. olympia, statc, static contraction, static hold, static-x, StatX, x-rep partials, x-rep update

Scientific Training: Look Like a Bodybuilder

Jay Cutler doing spider curls

Q: After being involved in weight training for many years, and after working with many people as their instructor at home and at gyms, I think the main reason, and by far the most important one, that lifters get big and strong is because of their own personal genetics. How they train doesn’t make much difference. High reps, low reps, whatever. If they put even a little amount of effort in, they get big. Of course, drugs help immensely, but the actual type of training system they use is of little consequence, as long as it’s reasonably sound. I built 22-inch arms without drugs, and I performed a standing press with 400 pounds. I honestly do not believe it was because I trained scientifically. I did train hard, but it was because of my genetics that I gained so well and got so strong.

A: You are correct, but most trainees who are genetically gifted probably aren’t reading this. That’s too bad because by experimenting with science-based training, most of them could be so much better; however, because they gain easily, they think they’re doing things right and they keep plugging away with mediocre methods and never reach their full potential. [Read more…]

Filed Under: X Files Tagged With: 7-minute fix, actin-myosin strands, belly fat burn, fat burning, genetic potential, genetics, get lean, high reps, Jay Cutler, look like a bodybuilder, low reps, mr. olympia, myofibrils, occlusion, physique, POF, positions of flexion, sarcoplasm, sarcoplasmic expansion, scientific training, training for teenagers

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