BACK DAY WITH JAY CUTLER - BUILDING A MONSTER BACK TO DEFEAT RONNIE COLEMAN - JAY CUTLER MOTIVATION — Transcript

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1. 0:04Comparable to like when I've stood next
2. 0:06to Coleman and I'm like my back needs
3. 0:07work. You know, but he had the best back
4. 0:09in the world. I get so tired of hearing
5. 0:11about oh, the back or the bicep because
6. 0:13there's so many other [ __ ] poses. But
7. 0:16all people were talking about was back.
8. 0:20I was frustrated about that [music] and
9. 0:22I was angry.
10. 0:24>> I'm looking at his back.
11. 0:26Ronnie's back.
12. 0:28His back had to be 4 ft wide, man.
13. 0:32>> Hanging like where that's body fat on
14. 0:34people, that was his muscles hanging.
15. 0:36>> I thought heavier weight and then his
16. 0:37[music] back looked like slabs of fat
17. 0:39until he flexed it and then it was all
18. 0:41striated. But you didn't give up. That
19. 0:42was the thing. You went in and you said,
20. 0:44"I'm going to do this again."
21. 0:45>> I don't know what I looked like when she
22. 0:47took the picture. She goes, "Holy shit."
23. 0:50And when you showed me the picture, I
24. 0:52mean, I never saw my body in that kind
25. 0:54of condition from the backside, [music]
26. 0:56right? That's where I always was a loser
27. 0:58in a lot of the competitions.
28. 1:01And when she said that, that's when I
29. 1:03said, "I'm going to win the show."
30. 1:05I knew right then.
31. 1:06>> Yeah, you looked at the picture and you
32. 1:08said [music] to me, "Who's that?"
33. 1:09>> Yeah.
34. 1:10>> You literally didn't know it was you.
35. 1:12>> Yeah.
36. 1:12>> It was it was a back shot
37. 1:15and yeah, your Christmas tree, [music]
38. 1:17your glute hamstring tie-in and
39. 1:18everything else.
40. 1:19>> Crazy, yeah.
41. 1:20>> Yeah, it was just insane.
42. 1:21>> It's just back to the drawing board.
43. 1:23Let's [music] get this [ __ ] done. Let's
44. 1:24move forward and try to improve my body
45. 1:26and enjoy that year process to get back
46. 1:28in the gym and training for it. You're
47. 1:30saying, "Okay, how can I create [music]
48. 1:31the best back to defeat Ronnie?"
49. 1:36>> All right.
50. 1:36>> [music]
51. 1:36>> Now, let's break down Jay Cutler's back
52. 1:38day and see how he built the back that
53. 1:40was good enough to take down Ronnie
54. 1:43Coleman.
55. 1:44>> I'm going to take down I'm going to win
56. 1:45my first Sandow [music] trophy.
57. 1:47>> JAY CUTLER!
58. 1:51>> TODAY, WE'RE DIVING deep into Jay
59. 1:52Cutler's back day.
60. 1:54The exact back workout he [music] was
61. 1:56doing in
62. 1:58the year he finally won the Mr. Olympia
63. 2:00title.
64. 2:01This was the year [music] Jay reached
65. 2:03the top and ended Ronnie Coleman's
66. 2:05reign.
67. 2:06>> Ready for some back today?
68. 2:07>> After a few minutes [music] of warming
69. 2:08up, it's time to get to work. And
70. 2:11remember,
71. 2:11>> What time is it?
72. 2:12>> this is after his fasted morning cardio.
73. 2:14Sometimes starting as early as 4, 5, or
74. 2:18even sometimes 2:00 [music] a.m.
75. 2:20>> 2:00 a.m. This is when all the crazies
76. 2:21come out.
77. 2:23Cardio time.
78. 2:25Every night 2:00 a.m., 3:00 a.m., I'm in
79. 2:27here.
80. 2:28Something different I had [music] to do
81. 2:29this time to
82. 2:32shock my body and get up out of a deep
83. 2:34sleep.
84. 2:35>> He is getting [music] the body ready.
85. 2:38Doing a few stretches, loosening
86. 2:40everything up, making sure the muscles
87. 2:42are warmed up and ready to fire.
88. 2:45Let's move into the first [music]
89. 2:46exercise.
90. 2:48Jay is starting the workout with reverse
91. 2:50grip pull-downs.
92. 2:52>> Start with some reverse pull-downs.
93. 2:54Working on just for the back today. It's
94. 2:56the lats. Forward, so you can get that
95. 2:58good V-taper [music] when you stand on
96. 2:59the stage. That's what we're focusing on
97. 3:01with this and a little thickness in the
98. 3:03back.
99. 3:05>> Right away, he's using some heavy
100. 3:06weight.
101. 3:08Most of the time, Jay starts his back
102. 3:10workouts [music] with some kind of
103. 3:11pull-down exercise.
104. 3:13This is actually a great exercise
105. 3:15[music] for building that wide V-taper
106. 3:17because the reverse grip naturally puts
107. 3:20more focus on the lats.
108. 3:22>> I compare a lot of the exercise I do and
109. 3:24envision a lot of the poses. So, front
110. 3:27double bicep, right? We really want to
111. 3:29flare the lats out. Something to really
112. 3:31pull the lats. So, we talk about the
113. 3:32front double bicep
114. 3:33>> [music]
115. 3:33>> and I used to pop the lats out. Well,
116. 3:35this exercise is really good cuz you get
117. 3:37that pull on the lat.
118. 3:39>> Here, Jay is doing 15 to 10 rep range
119. 3:42and every rep is clean and controlled.
120. 3:46One thing [music] you have to notice is
121. 3:47the way he performs the movement.
122. 3:50As he pulls the weight down, he leans
123. 3:52back slightly to get a better squeeze
124. 3:54[music] through the entire back.
125. 3:56At the bottom, he's squeezing the lats
126. 3:59hard, and on the way up, he's getting a
127. 4:01full stretch.
128. 4:03That's why you can see every muscle in
129. 4:05his back firing. [music]
130. 4:07>> I'm very explosive to really get that
131. 4:10contraction. So, I believe that we have
132. 4:12so many muscle fibers that we need to
133. 4:13hit. Ideally, with with that explosive
134. 4:15moment, I feel you could target specific
135. 4:18muscle fibers. You know, there's a fast
136. 4:20twitch or slow twitch. Now, some people
137. 4:22you notice in today's era, people are
138. 4:24training with that slower concentric
139. 4:26eccentric movements. For me, I power
140. 4:29through the movements. You can watch all
141. 4:31the old videos. A little more loose, but
142. 4:33beneficial for what we do. So, really
143. 4:35explosive, control,
144. 4:38explosive, okay? But, control is the
145. 4:40key.
146. 4:40>> He's doing pyramid sets, adding [music]
147. 4:43weight every set.
148. 4:44By the fourth set, the entire weight
149. 4:47stack isn't enough for him. So, he adds
150. 4:49a 25-lb plate to make the stack heavier.
151. 4:52[music]
152. 4:59Even with that [music] extra weight,
153. 5:01he's still knocking out 10 clean reps.
154. 5:04Jay's doing all that weight like [music]
155. 5:06nothing.
156. 5:08Then, he moves into the fifth and final
157. 5:10set, again hitting 10 reps. And from
158. 5:14this camera angle, you can see his
159. 5:16entire back [music] firing. Every muscle
160. 5:19from top to bottom.
161. 5:21>> If you want width, obviously going to
162. 5:22focus on pull-up movements, pull-downs,
163. 5:25um, you know, some different kind of
164. 5:27angled machines where you can work more
165. 5:29of your outer lats.
166. 5:30>> Now, let's [music] look at a few other
167. 5:31pull-down variations you can use to hit
168. 5:34your back from different angles. Regular
169. 5:36[music] lat pull-downs are a great
170. 5:38option. They do a better job of building
171. 5:41overall back width by hitting the outer
172. 5:43lats hard. Reverse grip pull-downs, on
173. 5:46the other [music] hand, put more focus
174. 5:48on the lower lats and bring the biceps
175. 5:50into the movement a bit more.
176. 5:52Just make sure to keep your chest up so
177. 5:54you can really engage the upper and
178. 5:56middle back.
179. 5:58Another great option is the V-bar
180. 6:00pull-down. This one is excellent for
181. 6:03adding thickness through the middle and
182. 6:05lower back.
183. 6:06No matter which grip you use, the key is
184. 6:09to pull with your elbows, not [music]
185. 6:11your hands.
186. 6:13If you focus on driving your elbows
187. 6:15down, you'll feel your back doing the
188. 6:17work instead of your arms.
189. 6:19Another variation, behind the neck lat
190. 6:22pull-downs.
191. 6:23You don't see many people doing this
192. 6:25exercise anymore because it is pretty
193. 6:27much disappeared from modern gyms.
194. 6:29When performed correctly, this exercise
195. 6:32does a great job of targeting the
196. 6:34[music] upper back and helping build
197. 6:36thickness through that area.
198. 6:44>> I'm going to tell you the basic [music]
199. 6:45mass thickness exercises that work best
200. 6:48for me.
201. 6:50Dumbbell rows,
202. 6:51T-bar rows,
203. 6:53deadlifts,
204. 6:54uh bent barbell rows, and seated cable
205. 6:56rows. But really to get that thickness
206. 6:58and get that depth when you turn to the
207. 7:00side, especially on the stages,
208. 7:02when you're thick from front to back,
209. 7:04those are going to be your heavy row
210. 7:05movements such as the T-bar row,
211. 7:08bent barbell rows, and your deadlifts.
212. 7:10>> All right, now it's time for deadlifts,
213. 7:13one of Jay's main mass building
214. 7:14movements [music] for back thickness and
215. 7:17strength. He starts off with two plates
216. 7:19a side and keeps the reps fairly low,
217. 7:22>> [music]
218. 7:22>> around six to eight reps. As the sets go
219. 7:25on, he uses a pyramid style, adding one
220. 7:28plate per side each set.
221. 7:33Next up [music] is three plates a side,
222. 7:35and you can see Jay is doing mixed grip,
223. 7:38which is also known as alternating
224. 7:39[music] grip. That's a common technique
225. 7:42on heavy deadlifts because it helps keep
226. 7:44the bar from rolling out of your hands.
227. 7:49Then he moves up to four plates aside,
228. 7:51which puts the weight at 405 [music]
229. 7:54lbs. At this point, the workout gets
230. 7:57serious.
231. 7:59Jay performs [music]
232. 8:00two heavy sets here, hitting six strong
233. 8:03reps on each set.
234. 8:07>> [music]
235. 8:20>> If you're looking for a deadlift
236. 8:21variation, another great option is
237. 8:24rack pulls.
238. 8:26Now, [music] let's talk about rack
239. 8:28pulls. Think of them as a shorter
240. 8:30version of the deadlift. Because the bar
241. 8:32starts higher, you can put more focus on
242. 8:35your upper back and traps without as
243. 8:37much stress on your lower back.
244. 8:39If your goal is building a thick, dense
245. 8:41back, rack pulls are a great exercise to
246. 8:44add.
247. 8:48>> So, this year is training for Olympia.
248. 8:50I've done deadlifts every other week. We
249. 8:52do them off the floor till about 6 weeks
250. 8:54out. Now,
251. 8:56just doing them off the rack.
252. 8:58Just to reduce the strain on the waist.
253. 9:01And here's my rack pulls, five plates.
254. 9:05Great exercise, okay? Great exercise,
255. 9:08guys.
256. 9:09To bring up that lower back thickness.
257. 9:12You can see I did a overhand underhand
258. 9:14grip.
259. 9:15And I did these off the rack. I'm
260. 9:17basically not touching the floor the way
261. 9:19you want to slam the weights.
262. 9:23Of course, I'm screaming to top of my
263. 9:25lungs here.
264. 9:27Poor management, man. I That's stuff
265. 9:29they put up with me and be there.
266. 9:31There wasn't many people in this gym,
267. 9:32actually. This was a time where I
268. 9:34usually train when it was pretty quiet,
269. 9:36but
270. 9:37yeah, 500 lb like nothing.
271. 9:49>> Now Jay moves on to the third exercise
272. 9:51[music] of the workout, one arm dumbbell
273. 9:54rows. This is a great movement for
274. 9:56building back thickness and really
275. 9:58targeting each side of the back
276. 10:00individually.
277. 10:02>> So I'm using all free weights [music]
278. 10:03here, so machines were anti-machines at
279. 10:06the time. So here we go, one arm rows. I
280. 10:08think I would start with pretty heavy
281. 10:10weights with this and end with extremely
282. 10:12heavy weights.
283. 10:13>> He starts with 135 lb dumbbells, and
284. 10:17right away [music] you can see the pace
285. 10:19he's working at.
286. 10:21The reps are fast, powerful, and
287. 10:23controlled.
288. 10:25>> I would just, you know, I would row,
289. 10:26row, row with I mean I built my lats,
290. 10:28really stretched the lats, and
291. 10:30developed that really
292. 10:33you know, wide back thickness. You can
293. 10:36see it kind of pounded the reps, not
294. 10:37much rest in between each arm. So great
295. 10:40builder for the lats.
296. 10:42>> He's hitting 10 reps per arm [music] and
297. 10:44making the weight look easy. By the
298. 10:47third set, he's rowing a 180 [music]
299. 10:50lb dumbbell. Most people would struggle
300. 10:53just to pick that up, but Jay is repping
301. 10:56it out like it's nothing. He just keeps
302. 10:58[music] rowing rep after rep.
303. 11:01>> I always use straps. If you notice I'm
304. 11:02wearing a strap just
305. 11:04for grip. Just I mean I always had good
306. 11:06hand grip, but I always always to take
307. 11:09my mind
308. 11:10out of the effort from the [music] the
309. 11:12fingers, I would try to
310. 11:14focus on using a strap. And you can see
311. 11:17my tempo's super, super fast.
312. 11:19>> [music]
313. 11:21>> Now Jay is moving on to the next
314. 11:22exercise, the OG [music]
315. 11:25of back training.
316. 11:27Classic T-bar rows.
317. 11:29This is one of those old [music] school
318. 11:31bodybuilding exercise that has been used
319. 11:34for decades to build a thick, powerful
320. 11:36back.
321. 11:38Instead of using a machine,
322. 11:40here you can see Jay is doing the old
323. 11:42school barbell version.
324. 11:44One end of the bar is fixed to a
325. 11:47dumbbell and the other end is loaded up
326. 11:49with weight plates.
327. 11:51Right from the first set, he's not
328. 11:54messing around.
329. 11:55He starts with six plates and bangs out
330. 11:5812 reps.
331. 12:00And watch the speed he's working at. The
332. 12:02reps are explosive. The weight is moving
333. 12:05fast and he's attacking every set.
334. 12:10Here, you can see his hair is flying.
335. 12:14>> So when I was challenging Ronnie Coleman
336. 12:16back in 2000, I mean it started in '01
337. 12:18our battles. '01, '02, '03, '04, '05. I
338. 12:21beat him in '06. [music] But by the time
339. 12:232004 rolled around, I was watching his
340. 12:25training and I watched him do these
341. 12:26heavy T-bar rows, which was basically a
342. 12:28bar in the corner. So we're going to use
343. 12:29a handle or a seated cable row. Really
344. 12:31work on that thickness.
345. 12:40If I needed to battle him and beat him
346. 12:42with the rear double bicep, I [music]
347. 12:44was able to conquer him and beat him in
348. 12:46'06.
349. 12:48>> I'm the only one that can go toe-to-toe
350. 12:50with this guy.
351. 12:53He's a monster, brother.
352. 12:58>> So the famous T-bar row, whatever I
353. 13:01So fast repetitions, I mean I talk about
354. 13:03the slow twitch, fast twitch muscle
355. 13:05fibers and explosive movements always
356. 13:07work best for me. This is the one
357. 13:10exercise I can tell you that helped me
358. 13:12beat Ronnie Coleman when I came and won
359. 13:15the title.
360. 13:15>> I had important
361. 13:17head stays forward.
362. 13:19>> I think this is one step closer. This is
363. 13:202005 arrows.
364. 13:24Spitting on me.
365. 13:25SPITTING ON ME.
366. 13:28I SEE [laughter] THIS A lot as a meme
367. 13:30now. Here we are. This was I think nine
368. 13:32or 10 plates. This is as many plates as
369. 13:34I would hold up
370. 13:36the gym. The people would freak out when
371. 13:39I would be screaming like this in the
372. 13:40gym.
373. 13:42And I needed someone to stand on the end
374. 13:43because that bar would pop up.
375. 13:47>> [music]
376. 13:51>> Now Jay is moving on to the fifth
377. 13:53exercise of the workout, [music] reverse
378. 13:55grip barbell rows. This is one of the
379. 13:58best compound movements for building
380. 14:00[music] a thick, dense back. He starts
381. 14:03with two plates a side and gets right to
382. 14:05work.
383. 14:06>> We talk about grips on this.
384. 14:08So I'm going to use kind of a
385. 14:10a shoulder width. I'm going to hook
386. 14:12and I'm going to use my fingers as hooks
387. 14:14and I'm going to pull to this area.
388. 14:17>> Jay is knocking out 10 to 12 reps per
389. 14:19set and he's doing [music] three solid
390. 14:21sets here.
391. 14:22One thing you'll notice is the work
392. 14:24rate. He just keeps [music] rowing and
393. 14:27rowing and rowing, focusing on getting
394. 14:30as much volume into the back as
395. 14:32possible.
396. 14:33>> Man, but I would feel like a
397. 14:36[ __ ] powerhouse when I did these
398. 14:38rows.
399. 14:39The back pump I'd get,
400. 14:41it was crazy. The reverse grip also
401. 14:44helps bring [music] the lower lats into
402. 14:46the movement, making it a great exercise
403. 14:48for adding both thickness and detail to
404. 14:51the back.
405. 14:52>> Building your back to kill Coleman.
406. 14:53>> Now Jay moves on to the next exercise,
407. 14:56seated cable [music] rows using a V-bar
408. 14:59attachment. This is a great movement for
409. 15:01[music] building thickness through the
410. 15:03middle of the back while also hitting
411. 15:05the lats.
412. 15:06Right from the first [music] set, he's
413. 15:08using the entire weight stack, 250 lb.
414. 15:12He's cranking out 10 reps [music] and
415. 15:14making it look easy. But for Jay, that's
416. 15:18still not enough weight.
417. 15:20So on the next [music] set, he adds even
418. 15:22more weights by hanging an extra weight
419. 15:25plate onto the stack.
420. 15:32>> And I would actually load weights onto
421. 15:34this stack. I would actually load plates
422. 15:36onto it, which I don't suggest doing in
423. 15:38your gym, but yeah, okay, here we go.
424. 15:40I'm going to pin this stack right now.
425. 15:42This is what I don't suggest doing at
426. 15:44the gyms. I mean, I was so strong in
427. 15:46these days. I mean, I just felt like
428. 15:48once I got rolling with the back, it
429. 15:50just didn't want to stop. You can see
430. 15:51the the uh
431. 15:52the plate attached moving with the
432. 15:54weight stack. And that's like a that's
433. 15:56like a gym owner's nightmare when people
434. 15:58are putting weights onto the weight
435. 16:00stacks.
436. 16:02>> After three sets, Jay switches from the
437. 16:04V-bar attachment to a longer bar and
438. 16:07keeps the same exercise going for two
439. 16:09more sets.
440. 16:10By changing the attachment, he's
441. 16:12changing the way the muscles are being
442. 16:14hit. With the V-bar, the focus is more
443. 16:17on building overall lat width and adding
444. 16:19mass to the back. But, when he switches
445. 16:22to the wider neutral grip bar, more of
446. 16:24the upper back starts getting involved,
447. 16:27helping build that thick, detailed look
448. 16:29across the upper back.
449. 16:31It's the same exercise, but a small
450. 16:33change in grip can make a big [music]
451. 16:35difference in what part of the back gets
452. 16:37the most work.
453. 16:44Now, we're moving to the seventh and
454. 16:46final back [music] exercise of the
455. 16:47workout, cable pull-overs.
456. 16:50Before he starts, [music]
457. 16:52Jay takes off his tank top and you can
458. 16:54see his entire upper body is pumped. He
459. 16:57looks crazy. Every muscle is popping.
460. 17:01He's using a long bar with a wide grip
461. 17:03and working through smooth, controlled
462. 17:05reps.
463. 17:06Here, you can see how wide and thick his
464. 17:09back is.
465. 17:10It almost looks like a cobra opening up.
466. 17:13And, of course, Jay isn't going light.
467. 17:16He's using the full weight stack and
468. 17:18knocking out 12 strong reps, finishing
469. 17:21off the workout with the same intensity
470. 17:23he started with.
471. 17:24>> [music]
472. 17:30>> After the back workout is done, Jay
473. 17:32spends a few minutes stretching.
474. 17:34After an intense session like this,
475. 17:37stretching helps loosen up the muscles,
476. 17:39improve [music] blood flow, and relieve
477. 17:41some of that tightness that comes from
478. 17:43moving heavy weight.
479. 17:45Once that's done, it's time for the
480. 17:47final [music] part of the workout.
481. 17:50Posing.
482. 17:53This helps bring [music] out more muscle
483. 17:54detail, increases blood flow for a
484. 17:56better pump, and improves your
485. 17:58mind-muscle [music]
486. 17:59connection.