The bench press has become synonymous with upper body strength, which was a key exercise in bodybuilding legend Jay Cutler‘s arsenal. In a recent YouTube video, Cutler opened up on how to break through bench press plateaus with lighter weight and higher repetitions.
“Breaking through chest plateaus with your bench press. Now listen, the bench press is not such a complicated exercise but it does take a little brain work to really get the stimulation,” shares Jay Cutler.
Boasting four Mr. Olympia titles (2006-2007,2009-2010), Jay Cutler helped elevate the sport’s notoriety during his tenure, having been the one and only man to dethrone bodybuilding great Ronnie Coleman. Their rivalry has stood the test of time and inspired generations of athletes in their wake.
RELATED: Jay Cutler Reveals List of Fiercest Competitors He Faced During Mr. Olympia Reign
In retirement, Cutler continues to give back to the sport. From analyzing talent in the highly competitive Men’s Open class to discussions about training, he doesn’t miss an opportunity to offer the fans what they want. In his latest effort, he explained how you can improve your max weight on the bench press.
“Remember, I’m never trying to do a crazy amount of weight. I never cared how much I bench pressed, the judges never asked me that on stage.”
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Jay Cutler on Breaking Through Bench Press Plateaus: “Give Your Muscle A Lot Of Confusion”
Cutler believes bench press strength can improve by lightening the weight and focusing on more repetitions. specifically in the 15-20 range.
“You guys that want to have extra strength in your routine, you can break through those plateaus. What I suggest is instead of going for your max every week lighten up the weight, focus on more repetitions.
I mean I always say in the bodybuilding terms 8-12 but more importantly, I would focus on 15-20 reps. Lightening up the weight, really giving your muscle a lot of confusion, do that for two weeks on and off,” says Jay Cutler.
He advises lifters to bench press three times a week if their goal is to ultimately lift heavier weight. With a little added “brain work,” he believes anyone can see gains.
“I would bench press three times a week. Then, on your two-week mark, I’d go for your max weight or your one-rep or two-rep max, and I guarantee you’ll break through.
So lighten it up, focus on repetitions, and more importantly, use a little brain work. You’ll get the job done.”
Identifying the chest as his most stubborn body part to grow, Jay Cutler was meticulous about his training strategies. He emphasized the importance of utilizing dumbbell work, incline movements, and isolateral exercises, which he mentioned are very helpful in giving the chest a three-dimensional full appearance.
Maintaining his position as a top two bodybuilder in the world for 12 years consecutively, Cutler understood the demands necessary to maintain a monstrous chest in his prime. Above all else, he stressed high repetitions with lighter weight for breaking through plateaus.
Watch the full YouTube video from the JayCutlerTV channel below:
Learn more about Bench Press:
- Bench Press Ultimate Guide
- 8 Ways to Boost Your Bench Press
- Average Bench Press By Age, Weight, Gender
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Hi Doug, If the article mentioned how many sets of 15-20 reps, I missed it. Twice I like doing 5 sets but with that many reps, I didn’t know if that was maybe over doing it. Thanks
Hey Dan! Thank you for reaching out with your question! You’re right; the article, based on the Jay Cutler’s video, and Jay doesn’t specify the exact number of sets for the 15-20 reps bench press routine. Generally, the number of sets can vary based on your fitness level and goals.
For someone accustomed to strength training, doing 5 sets with 15-20 reps can be quite intense, especially if you’re focusing on maintaining good form throughout. If you’re comfortable with 5 sets and it aligns with your training objectives, you could continue with that. However, it’s crucial to listen to your body to avoid overtraining.
If you’re unsure, you might want to start with 3 sets and see how your body responds. You can always adjust the number of sets based on your recovery and strength gains. Remember, it’s not just about the quantity but also the quality of each rep and set.
Always consider consulting with a fitness professional to tailor the routine to your specific needs. Keep up the great work!