MD Training Camp: Jay Cutler #2

Building A Solid Base of Size

Jay, I’m 22 and have decent size, but I am confused about what type of training I should stick with. Should I stick with the heavier weight and low reps to build a solid base, or do I focus on lighter weights and higher reps for more definition? I’m worried that if I stick with the lighter weights, I won’t build a solid base.

The first thing you should know is that the whole idea of lighter weights and higher reps giving you more definition is a farce. Being lean and defined comes from your diet and from cardio, not how many reps you do in your sets. Building a solid base of size is best accomplished with sets in the rep range of eight to 12. That means you should be using weights that have you beginning to struggle at eight, but you keep pushing until you hit failure at 12. Obviously, there will be times when you go a little lower or higher, but do your best to select weights that keep you in that range.

One way you can burn more fat while you’re weight training is to limit your rest periods between sets to about 60 seconds, like I do most of the time. On an exercise like squats or deadlifts, you will need to go 90-120 seconds due to the greater oxygen debt, but for just about everything else you should have no problem with 60-second rests as long as you keep moving and don’t waste time. This will keep your intensity up, you’ll stay warm and pumped, and your heart rate is increased. You’re getting the same benefits of cardiovascular training from the weights. It’s also a very efficient way to train if your time is valuable, because you get through a body part in 30-40 minutes easily.

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