Have you heard a friend or gym buddy talking about the Jay Cutler leg routine and want to learn more? This innovative workout can be a great way to shape your calves and thighs, so you don’t end up with people making snarky comments about you skipping leg day.
Keep reading to learn more about a workout that will target your legs and help grow hard-to-train muscles.
Who is Jay Cutler?
If you don’t spend much time in the weightlifting community, you might be thinking about the football player and reality tv star with the same name.
However, the one we’re talking about today is Jason “Jay” Cutler, the professional bodybuilder.
Jay Cutler first started training in high school. After taking part in a few local competitions, Jay decided he wanted to work towards the goal of being one of the largest bodybuilding competitors ever.
Since then, he has made a name for himself by competing and placing in multiple international competitions. He also runs a nutrition company and offers weightlifting advice.
How many times did he win Mr. Olympia and when?
One of Jay’s biggest claims to fame is how many times he has won Mr. Olympia.
He first one Mr. Olympia in 2006, and then he won again in 2007. Cutler then went on to win two more in 2009 and 2010, for a total of four wins.
Jay has been one of the only people besides Arnold Schwarzenegger to be able to win the title multiple times in nonconsecutive years.
How many leg workouts per week?
There are all sorts of misconceptions out there about leg workout frequency. Some people try to train at least three times a week while others say one is fine.
According to Jay, the ideal number of leg workouts per week is roughly 1.5. He prefers to workout his legs every five days instead of sticking to a set number of times per weeks.
This means you may sometimes end up doing one workout a week while other weeks you may need to do two.
How many reps per set?
All the sets in the Jay Cutler “Grow Em & Show Em” Routine call for 12 reps. This recommendation fits in well with the scientific evidence.
A 2019 study from the Journal of Medicine and Science in Sports and Exercises found that 8 to 12 reps was enough to enhance strength (1).
Reps on the higher end of this scale did not increase strength as much, but they did make muscles bigger.
This means that the slightly higher number of reps in Jay’s routine are ideal for those who want bigger legs.
How much rest between sets?
How much you should rest depends on your own level of fitness. Jay says he usually does a one minute break in between sets. However, this isn’t for everyone.
2009 research does find that a shorter rest of 20 seconds to one minute between sets allows for greater muscle growth (2).
However, those aiming to build muscle power or reach maximum weights may want a longer rest of up to three minutes.
How much weight did Jay move on the leg press?
In the past, Jay Cutler has recorded leg presses of over 1,000 pounds.
However, he usually doesn’t aim for abnormally high leg press weights. His main goal is just to get bigger, not to beat weightlifting records.
What type of exercises are best?
Jay has a standard routine that he recommends for a lot of people looking to improve their size and power. This includes six types of leg exercises:
- Leg Extensions
- Leg Presses
- Hack Squats
- Rear and Front Squats
- Lunges
- Single-Leg Leg Press
In his own workouts, he also likes to incorporate lying and seated leg curls and stiff legged deadlifts every now and then.
Jay Cutler Leg Routine
Jay’s personal routine tends to vary a little. He recommends people mixing it up and doing the exercises they like best.
For those just starting out who do not have a good idea of what they want to do, Jay recommends his “Grow Em and Show Em” routine (3).
This routine is three sets at 12 reps each of the following exercises:
- Leg Extensions
- Leg Presses
- Hack Squats
- Rear and Front Squats (alternate each session)
- Lunges
- Single-Leg Leg Press
Should you use a workout partner and why?
A workout partner isn’t necessary, but they can help you to stay focused and exercise safely.
Depending on what leg exercises you are doing, a spotter can help you easily and safely add weight to your workout.
A partner is also a good idea because you are less likely to skip workouts or stay at low weights when you have someone encouraging you.
How many times a day did Jay eat?
Jay Cutler believes that frequent, high protein meals are the best way to nourish muscles and encourage them to grow. Each day he has six meals.
The exact content of these meals vary, but some of his frequent favorites include egg whites, chicken breasts, whey protein, rice, and sweet potatoes.
His meals aren’t strictly timed, but he tries to do cardio before any meals and take some whey protein right after a midday workout.
How did Jay feel after leg day?
He says it depends on how intense his day is. Though he doesn’t push himself to the limit with every workout, he has had days where he goes so heavy that he pukes.
On days when he’s going really hard, Jay reports that he ends up drenched in sweat and so sore that he can barely move the next day.
However, he says its worth it. He loves the pump and loves the satisfaction of training.
Jay Cutler Youtube leg workouts
Want to find out more? Here are some great videos to watch on YouTube!
Jay Cutler’s Mr. Olympia Leg Workout
Jay Cutler’s 30 MInute Leg Routine
Jay Explains Proper Leg Press Form
Jay Cutler’s Late Night Leg Workout
Sources
(1) https://www.ncbi.nlm.nih.gov/pubmed/30153194
(2) https://www.ncbi.nlm.nih.gov/pubmed/19691365
(3) https://www.muscleandfitness.com/flexonline/training/jay-cutlers-dynamic-leg-routine