Bodybuilding legend Jay Cutler is back with another eye-opening workout lesson. In a recent YouTube short, Cutler opened up about drop sets and why they are an effective training system for maximizing muscle growth.
To comprehend what Jay Cutler has to say about this training system, first, we must understand what exactly is a drop set. In its simplest form, a drop set is a technique that allows the lifter to train to and beyond failure. As one of the oldest and most effective muscle-building methods, athletes and bodybuilders have long used these intense strategies for hypertrophy.
Drop sets can result in massive pumps. As lifters complete reps, they reduce the weight of their next set gradually. This training system involves short resting periods and increases time under tension. While drop sets weren’t a vital part of Cutler’s training routine during his prime, he admits the method has its merits below.
4x Mr. Olympia Jay Cutler on Drop Sets for Hypertrophy: ‘Face Total Muscle Fatigue & Get The Most Benefit’
Even though Jay Cutler mainly trained high-volume throughout his career, he underscored the value of drop sets, adding that “most of the time, those drop sets are done in the last set of each exercise.”
“Drop sets now something I really never did in abundance was a lot of drop sets because I was a high-volume trainer. But if you’re going to use drop sets in your routine, number one, your volume can’t be extreme. Like I always talk about 20 sets a body part. Now, when you’re doing probably 9-12 maybe 14 sets a body part, you can perform your drop sets.
Most of the time, those drop sets are done in the last set of each exercise whether it’s arm training, back training, leg training, remember, selectorized equipment sometimes with a weight stack, with a pin, those are going to be your best things to do drop sets unless you’re training with a training partner,” said Jay Cutler.
Known for going to a ‘dark place’ for his bodybuilding contest preps, Cutler shared that drop sets weren’t crucial to his success because he often exercised without a training partner.
“A lot of my career I was not training with a training partner. So the drop sets was not something I adapted to and that was probably the main reason is not having someone to help carry the weight off and have that short rest period.”
Most importantly, Cutler stressed achieving “total burnout of the muscle” to get the most benefit from the training system.
“Remember, it’s all about the timing so if you want to finish your set and you want to quickly drop that weight down and do more repetitions, face total burnout of the muscle, total muscle fatigue, and get the most benefit.”
In retirement, Cutler remains devoted to the sport as one of its top ambassadors. Seeing as Jay Cutler led such a legendary bodybuilding career, fans are always receptive to his training advice. When it comes to bench pressing, although Cutler didn’t favor flat benches, he encouraged followers to lower the weight and boost the reps for better results.
Exercise enthusiasts and bodybuilders alike continue to incorporate drop sets into their training routines. As for Jay Cutler, he believes a proper drop set should always induce muscular fatigue for optimal results.