Brian Shaw recently teamed up with four-time Mr. Olympia Jay Cutler for an intense bodybuilding back workout. Known for exploring various sports and training methods, Shaw, despite retiring at the peak of his career, continues to venture into different athletic pursuits.
Moreover, a powerhouse in Strongman Sports history, Shaw boasts an impressive 27 international victories and clinched the World’s Strongest Man title four times (2011, 2013, 2015, and 2016). This makes him one of the most accomplished athletes in the field.
However, despite facing challenges such as a hamstring injury and leg cellulitis in 2021-2022, Shaw made a remarkable comeback. He secured a seventh-place finish at the 2023 WSM competition, showcasing his resilience and determination.
Retiring after a triumphant performance at the 2023 Shaw Classic, Shaw has shifted his focus to combat sports. He’s gearing up for an MMA fight scheduled in early 2024, demonstrating his versatility beyond strongman competitions.
Balancing his interest in muscle and strength building, Shaw recently collaborated with 8-time Mr. Olympia Ronnie Coleman for an arms workout. Moreover, he joined forces with Jay Cutler for a back training session, delving into the techniques and approaches of elite bodybuilders.
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Cutler, recognized for preserving his health while excelling in bodybuilding, shared valuable insights during their joint workout. His emphasis on longevity and performance left a lasting impact on Shaw’s evolving training journey.
Jay Cutler and Brian Shaw’s Dynamic Back Workout
Reverse Grip Lat Pulldown
Jay Cutler directed Brian Shaw to initiate the session with the reverse grip lat pulldown on a plate-loaded machine. This variation emphasizes the lower lats, enhancing muscle engagement. Cutler strategically focused on warming up with initial sets, gradually intensifying for the working sets.
Bent Over Machine Rows
Transitioning to bent-over machine rows, Cutler and Shaw stimulated their back muscles. Cutler, recalling the 2000s as his peak bodybuilding era, favored this exercise. Shaw, following Cutler’s guidance, started with three plates, progressively increasing the weight while maintaining proper technique.
Lat Pulldowns
Proceeding to lat pulldowns on an iso-lateral plate-loaded machine, Cutler shared a valuable tip. Emphasizing chest protrusion for optimal back muscle contraction, the duo executed sets targeting the latissimus dorsi muscles, crucial for broadening the back.
“Pull-ups were my number one lat builder in my opinion. Like width-wise, so a wide-grip pull-up… I think that’s the best. If someone wants to build a crazy V-taper, I think the pull-up is the best.”
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Pull-Ups for Back Width
Despite Cutler’s current elaborate training setup, he emphasized the unparalleled effectiveness of pull-ups. He stated that, in his opinion, pull-ups, especially wide-grip variations, were the best exercise for building a wide and impressive V-taper.
Close Grip Seated Cable Rows
The workout concluded with a focus on the mid-back through close-grip seated cable rows. Cutler and Shaw added the final stimulus to their back muscles with this horizontal pulling movement, concluding their rigorous gym session.
Workout Overview – Included Exercises
| Exercise | Warm-up Sets | Working Sets | Repetitions Range |
|---|---|---|---|
| Reverse Grip Lat Pulldown | 2 | 3 | 10 to 12 |
| Machine Bent Over Rows | 2 | 3 | 10 to 12 |
| Lat Pulldown | 2 | 3 | 10 to 12 |
| Close Grip Seated Cable Rows | 2 | 3 | 10 to 12 |
“Your back depth is carried over from your bent-over rows, one-arm rows, seated cable rows. It takes a long time.”
The deadlift, a powerful compound movement, offers carryover benefits for various exercises. Cutler affirms its significance, maintaining frequent inclusion in his routine. Discussing benefits for bodybuilders, Jay Cutler emphasizes:
“I think it works the overall body. When you talk about doing bent rows and I’m doing four plates, those deadlifts helped that strength all around. We talk about core strength and I believe that deadlifts help a lot with that.”
Additionally, he remarked:
“I still think you look at your main lifts. Your bench press, deadlift, squat, shoulder press… Anyone should have a base of that, right?”
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Cutler clarified his fearless approach to deadlifts, lifting up to five plates for 10 to 12 reps at his career peak. He unveiled the prevalent fear among bodybuilders regarding deadlifts and stated:
“They’re concerned about expanding the waist because the body grows to get so strong and remember, rep after rep, how are you not going to grow the (mid-section). Core is a muscle also, right?”
During his four-time Mr. Olympia reign, Cutler acknowledged that deadlifts resulted in a slightly wider mid-section. Yet, the proportional growth of his back and shoulders, fueled by deadlifts’ carryover strength, outweighed this. Despite his success, Cutler recognizes that not all modern-era bodybuilders, like Phil Heath, rely on deadlifts to achieve excellent physiques, indicating a diverse approach in the evolving landscape of bodybuilding.
Jay Cutler Discusses Post-‘Fit for 50’ Training Burnout
Jay Cutler delves into the aftermath of the ‘Fit for 50’ challenge, sharing insights into the toll it took on his training stamina. During the session with Brian Shaw, Cutler completed 15 working sets of back exercises, a notable reduction from his usual 30 sets spanning six back movements. Despite the stunning results of his year-long transformation, achieved through dedicated training, dietary adjustments, cardio, and TRT in preparation for his 50th birthday, the four-time Mr. Olympia candidly admits to experiencing fatigue stemming from the rigorous routine.
“I just faced a burnout because I did a 12-week transformation. So what I’m trying to do now is scale back a little bit on the volume so I am actually excited to train again. So for a while I’m like I don’t know if I want to train because everyone gets burnt out.”
Additionally, he remarked:
“It was hard because I hadn’t competed in ten years, right? So to fall back to that six meals a day and training with a goal, right? Adding cardio so I was working out three times a day… It got a little taxing to be honest and at the end, I got a little burnt out.”
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Currently, Jay Cutler’s primary focus is on maintaining consistency in his training routine. He adopts a gradual approach, slowly reintegrating himself into intense training step by step. In his own words:
“I deadlift every other week still. So I was deadlifting last week. So next week I’ll add deadlifts into a workout. This is the first time I’m getting to use these equipment. But I would still do a row movement, I would do a seated cable row, one arm dumbbell row… I’ll do some sort of a pulldown… Anything that engages. The whole thing is just to getting there consistent… get the work done and get out and feed it, man.”
Watch the full workout on the ShawStrength YouTube channel:
Overview
Brian Shaw and Jay Cutler’s collaboration showcased a robust bodybuilding back workout. Shaw, transitioning to MMA, reflects on his resilient comeback and upcoming fight. Their sessions feature effective exercises like reverse grip lat pulldowns, with insights into the role of deadlifts in bodybuilding. Cutler, known for health-focused bodybuilding, shares tips, emphasizing pull-ups for back width. Cutler’s post-‘Fit for 50’ burnout prompts adjustments for renewed enthusiasm, while Shaw explores diverse athletic pursuits. The workout video is on ShawStrength’s YouTube channel, capturing their collaborative fitness journey.
Featured Image @SHAWSTRENGTH, @Jaycutler (Instagram)
