I made a post in a thread a few minutes ago that Jay Cutler should take some time off after this Olympia. But, he'll probably do his usual back in the gym high volume/high rep, 8-12 repetitions, and 20-30 sets.
Okay, I think we can agree his usual routine is as follows...
6 days of training each week (Sunday off)
High volume (20-30 sets)
High heavy reps (8-15)
Weight usually sticks around the same
Imagine if rather than doing this, he went back looking for his post-competition rebound gains by lowering his volume a bit (giving his body a little break). So, rather than going 6 days a week, switching to 5, and lowering the volume to about 15-20 sets. After 6-8 weeks of this type of training, go another 6-8 weeks where he only trains four days a week, but drastically lowers volume (8-12 sets total) putting all-out intensity into every set, with low reps (3-6), going as heavy as possible. His strength gains would go through the roof, and in all seriousness if would be giving his body a MUCH needed break from all that volume that is doing pretty much nothing for his size gains these days. Obviously after 8 weeks of this strength training, he could go back to the 15-20 sets (8-12 reps) he was doing after the show as a huge shock to the body, and a great way to overload the muscle after his new and improved strength. After about 6 more weeks, switch back to his usual 20-30 sets to overload the body again! Imagine the strength/size gains he could achieve by continuously switching up his routine like this on a consistent basis rather than the same routine, same diet, same reps, same exercises ALL YEAR ROUND! (like he does)
For example, we've got Turk on a similar program right now. This is what his training looks like since his last show where he picked up his pro card...
First 8 weeks (8-12 reps, 15-20 sets, hypertrophy workouts, medium-to-high volume)
Next 7 weeks (4-6 reps, max_ot, 10-12 sets, strength training, low volume)
Now it changes by every third week.
Week 1 - (4-6 reps early in the workout, then finish in the 6-8 range, strength week)
Week 2 - (8-12 reps, hypertrophy week)
Week 3 - (8-12 reps, hypertrophy week, same as week 2)
Our plan is to eventually switch all 3 days to hypertrophy until his body adjusts to it, then switch it up to this type routine....
Week 1 - (Shock week, all drop sets, super-sets, giant-sets)
Week 2 - (8-12 reps, normal hypertrophy week)
Week 3 - (8-12 reps, same as week 2, another hypertrophy week)
Once we feel he's not achieving mass gains through changing his diet on this program, we'll switch it back to more strength training.
It's obvious guy's like Dexter Jackson, Jay Cutler, and many others have plateau'd very badly over the years. It makes no sense to me that they continue with the same training for so many years, never changing anything. That's the point of this thread.
I'm sorry for the rant, I'm running late for the gym and don't have time to double check what I wrote or to proofread it.
Take notes Dennis Wolf!
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