Jay Cutler is one of the top bodybuilders in the history of the sport, in his competitive career Jay managed to win Mr. Olympia four times in his career.
Jay also placed runner 6 times in Mr. Olympia, Jay was known for being a high volume trainer when he trained he usually did 20 sets for each body part.
In an interview with Greg Doucette Jay explains the reasoning for his approach he also discusses the best training frequency for natural lifters that want to improve in the gym.
Jay believes you need at least 72-hours of recovery for each body part after training.
I was once every five to seven days, I was a high volume trainer, meaning I did 20 plus sets for each body part. A little extreme, training with Ronnie Coleman he liked to do 9-12 sets for body part, so he did body parts twice a week, Phil Heath did the same thing, I was once every 5-7 seven days I truly believe a muscle needs 72-hours rest before you train it again.
Greg Doucette then asks Jay what the ideal training frequency for the average natural lifter that is not a professional is.
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Once a week, once a week for sure they are not enhanced, they are not looking at oh I want my arms to get better so you know okay let’s put work on that body part twice a week. You are talking about a general person that just wants to be in shape, once every seven days for sure.
I do back one day, legs one day, I do shoulders and triceps, I do chest and biceps you know I do chest day. I trained two days on and one day off that’s the cycle that I run now. I found that was the best two days of training for me with the volume is enough before I need a day off, especially if I was training twice a day, think about that, that’s four workouts over two days, I was dead, because for the bigger body parts I was doing 40 sets for back and legs, like I would do 25 for each so I was killing it on those days.
Jay Cutler also discussed the rest time in between sets and that he went with 45-60 second rest in between, the short rest time is what made the workouts so hard for Jay.
