Body Building Science Journal Vol. 2, No.

1, 2010

Training Competition Winners Mr. Olympia

Lecturer Catalin Octavian MANESCU, PhD

Academy of Economic Studies, Bucharest, Romania
ctln_manescu@yahoo.com

Abstract: History of the contest is presented as was established, we meet the winners
of all editions, qualifications criteria, prize money and how judging is done. Jay Cuttler, last
Mr. Olympia winner is presented as well as his training routine compared with eight time
winner Ronnie Coleman’s, nutrition tips and secrets revealed by Jay Cuttler and Lou
Lebrada. The conclusions parts simply reveals some principles and advices needed by those
interested in accumulating high quality muscle mass, made based by research of training and
nutrition of those great champions.

Keywords: Mr. Olympia, workout, training, nutrition, performance, analysis.

1. History of Mr. Olympia

Mr. Olympia is the title given to the winner of the professional men's bodybuilding
portion of Joe Weider's Olympia Weekend - an international bodybuilding competition that is
held annually by the International Federation of BodyBuilders (IFBB). Winning is considered
to be the highest accolade in the sport of professional bodybuilding [3].
In 1963, Joe Weider surveyed the available bodybuilding titles, and felt that none of
them quite matched the vision he harbored of where the sport was headed. The Master Blaster
instinctively realized that the current generation of bodybuilders was taking the sport to
uncharted heights, and that they required a contest worthy of their talents. Joe came up with
the ultimate contest, the ultimate prize for the ultimate physique, the Mr. Olympia, which
materialized in 1965. Needless to say, the posing platform was forever transformed.
It all started on September 18, 1965.
Larry Scott was the bodybuilding superstar of his day, but by 1963 there were no more
world to conquer. Scott had already won the Mr. America, Mr. World and Mr. Universe titles;
there was little left for him to prove. Besides proving anything, Scott already had a houseful
of trophies and plaques and felt it was time to move on from bodybuilding and make some
money.
Joe Weider recognized the need to keep Larry Scott in bodybuilding and the necessity
to force the sport to grow. He created the Mr. Olympia contest to keep all the great Mr.
Universe champions active in the sport and to give them the opportunity to earn money from
competing. Joe could see that for the sport to succeed in the future, the champions would have
to be able to make a living from competing in the sport just like other professional athletes.
Larry Scott indeed won the first Mr. Olympia contest that hot September night in 1965
and repeated as Mr. Olympia again in 1966. He then announced his retirement and the 1967
crown was up for grabs.
In 1967, Sergio Oliva (commonly known as "The Myth") won the third Mr. Olympia
contest in overpowering fashion. People wondered how much better Sergio could get. But
better he was! In fact, he was so much better that he won the 1968 Mr. Olympia unopposed.
You know true greatness when no one dares to challenge.

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Nevertheless, the greatest challenge to Sergio was waiting in the wings and 1969
commenced the greatest rivalry in the history of bodybuilding. Oliva was challenged by a
young Austrian named Arnold Schwarzenegger. In a close battle, Sergio came out on top in
1969. He was now Mr. Olympia three years in a row, but Arnold promised that Sergio would
never defeat him again.
Both men trained hard for the following year and in September of 1970, Arnold edged
out Sergio to become the third man to hold the Mr. Olympia title. He'd said he would hold the
title until he retired and that he would never be beaten again.
Arnold took the title unopposed in 1971. For the first time, the show was held outside
of New York. The Mr. Olympia contest was held in Paris the same day the NABBA Universe
was being held in London. Arnold, with his loyalty 100% behind the IFBB, competed in the
Mr. Olympia while other great champions of that year chose to avoid Arnold and compete in
the NABBA competition.
In 1972, the Olympia moved to Essen, Germany, were it hosted another epic battle
between Sergio and Arnold [2]. Even today, more than 20 years later, people still argue over
who should have won. The decision was made by seven judges and, by a four to three vote,
Arnold held on to his Mr. Olympia title.
In 1973, the contest moved back to New York, and the Big Apple saw Arnold take the
title for the fourth consecutive year with a victory over Franco Columbu and Serge Nubret.
Most people felt it was an easy win for Arnold, but a huge challenge awaited him for the
following year - the emergence of Lou Ferrigno on the pro scene.
Standing 6"5" and weighing 270 pounds, Lou was the largest competitor that Arnold
had ever faced. The show was held in New York at the Felt Forum in Madison Square
Garden. Arnold again showed his dominance and won the title for a fifth time, but rumors
started to circulate that he was thinking of retiring.
The Mr. Olympia moved to South Africa in 1975, forever preserved on film in
Pumping Iron. Most people close to Arnold feel the only reason he competed in 1975 was
because the contest was being filmed and it could possibly aid in kicking off his film career.
Arnold won the contest easily and immediately announced his retirement.
In 1976, the contest moved to Columbus, Ohio, with Arnold serving as promoter along
with Jim Lorimer. Franco Columbu finally won the Mr. Olympia title after trying for more
than five years. It was not an easy victor, for he won by only an eyelash over Frank Zane.
After the contest, Columbu announced his retirement while Zane immediately started training
for the next year.
The next year, 1977, turned out to be the year of Zane. Frank has promoted himself
that way for the 12 months leading up to the contest. He came to Columbus ripped and ready.
he felt that no one could match his muscle density and he was right.
Almost like an instant replay , the 1978 show was again held in Columbus and Frank
Zane walked away with the title. Frank proved that the Mr. Olympia winner did not
necessarily have to be big, as what wins is quality.
In 1979, Zane made it three in a row. Could he go on forever? Would he challenge
Arnold's record of six Olympias in a row? Zane seemed unbeatable, but 1980 would prove to
be the most controversial Olympia in history.
In 1980, the contest was held in Australia. The field of competitors was the largest to
date (16), but it was the comeback of one that made the story. Many in the sport had seen
Arnold training for weeks before the 1980 Mr. Olympia, but most felt in was for a movie.
When Arnold boarded the plane for Australia with the other competitors, they thought he was
going to do the TV commentary. Even at the contestants meeting, they though he was there
because he was an IFBB promoter and official. It dawned on them that he was there to
compete when his name was called and he selected a competitor number. Arnold won the Mr.

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Olympia title for a seventh time in 1980, but to this day, many people still wonder why he
came back. Some observers at the time said the judging, as well as the location, was 'down
under'.
In 1981, Arnold switched back to being a promoter with Jim Lorimer and the contest
was again held in Columbus. Not to be outdone by his famous friend, Franco Columbu staged
a comeback himself and won the 1981 title in a tight contest of 16 contestants.
In 1982, London, England, hosted the show for the first time. Chris Dickerson won the
title after finishing second the two previous year. After winning, Dickerson announced his
retirement while onstage.
The contest returned to Germany in 1983, but this time to Munich, where it was won
by the Lion of Lebanon, Samir Bannout. He fought off tough challenges from Mohammed
Makkaway from Egypt and newcomer Lee Haney from the USA. Samir had what it took to be
a dominant champion, but no one foresaw the determination of Haney.
In 1984, the even moved back to New York City's Felt Forum, where it has the highest
attendance for the finals (5,000), the highest attendance for prejudging (4,000) and the largest
amount of total prize money ($100,000) for any Olympia up to that time. It also featured the
largest Mr. Olympia winner, Lee Haney. Haney won weighing 247 pounds at a height of
5'11". He was big, he was massive and he was cut. Also, he was unbeatable.
In 1985, the show was held in Belgium for the first time. Haney was dominant again,
fishing off the challenges of Albert Beckles and Rich Gaspari. It was now two and counting
for Lee. Many people feel that the Lee Haney onstage in 1986 rendition in Columbus may
have been the greatest Mr. Olympia ever. Lee took his third straight crown and began setting
his sights on Arnold's record.
In 1987, the Mr. Olympia contest moved to Sweden, but the first place result was the
same. Haney was head and shoulders above all the others. He had now won four in a row and
Arnold's record was definitely within his reach.
In 1988, Los Angeles was the host city of the Olympia. The Universal Amphitheater
was jammed by 6,000 people who came to see if Lee Haney could continue in his quest of
becoming the greatest Mr. Olympia ever. With prize money at its highest level, $150,000,
Haney again won easily, making it five straight times. For the third year in a row, Rich
Gaspari placed second.
The next year brought the Mr. Olympia to Rimini, Italy, on the beautiful Adriatic
coast. This would prove to be Haney's toughest defense as he has to fight of the challenges of
Lee Labrada and Vince Taylor. For the first time, people doubted Haney's dominance and
many people said that he was lucky to win, But win he did, and in doing so he tied Arnold's
record of six consecutive Mr. Olympia victories.
In 1990, 4,400 people packed Chicago's Arie Crown Theater. Prize money hit
$200,000 for the first time as Haney tried to make in seven in a row. If 1989 was tough for
Haney, 1990 was the year he almost lost. After two rounds, he was behind by two points, but
he rallied in the posing round and posedown to best Lee Labrada and Shawn Ray. Haney now
had seven consecutive Mr. Olympia titles.
Orlando, Florida, was the site of the 1991 Mr. Olympia. Haney was going for eight in
a row, but for the first time he was up against a man who was the same height (5'11") and
weight (245 pounds) in Dorian Yates, the Beast from Britain. Four points separated them after
two rounds, but Haney pulled away in rounds three and four to seize his eighth championship
in a row.
In 1992, the Mr. Olympia contest moved to Helsinki, Finland. A new Mr. Olympia
would be crowned that year because Lee Haney had decided to retire after a record setting
eight consecutive victories. The contest was close after the first round between U.S. National

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champion of 1991, Kevin Levrone, and the 1991 Mr. Olympia runner up, Dorian Yates. But
after the first round, Yates started pulling away and won in convincing fashion.
Nothing could stop the amazing Yates in 1993 as he rocketed the scales at a record
257 pounds in Atlanta. Even runner-up Flex Wheeler called him "untouchable". Yates
certainly seemed set for a long reign in the manner of other great Mr. Olympias.
However, the Brit endured a horrendous year in 1994. In early March, he severely
damaged his left rotator cuff, and then later on the month, he tore his left quad. He battled his
way through, but with the Olympia less then nine weeks away, he tore his left biceps.
Displaying true blood and guys, even that injury could not end Yate's Olympia dream. He
duly arrived in Atlanta to take his third Sandow statuette, but questions were raised as to what
was previously thought to be his invincibility.
If doubts were raised about Yate's reign he didn't hear, or head, them. He returned to
Atlanta in 1995 to score a straight firsts victory in what many rate his best ever form. Kevin
Levrone hulked into second place a new threat emerged in his spot in the 270 pound shape of
Nasser El Sonbaty. Not that Yates was the only Mr. O onstage that night, as in a unique
ceremony, for the first time ever, all nine men who have so far won the Olympia crown
assembled onstage to pay homage to the contest's creator, Joe Weider.
In 1996, after a three year tenure, the Olympia left Atlanta and moved to Chicago. In
the Windy City, Yates, more streamlined that we've ever seen him, cruised to victory, closely
followed by Shawn Ray and Kevin Levrone. It was the Brit's fifth victory, and, as in 1994,
doubts about his invincibility began to surface.
In 1997, the Mr. Olympia road show arrived in Long Beach to celebrate the 33rd
rendition of bodybuilding's ultimate contest. Total prize money was $285,000, first place was
worth $110,000, and the bodybuilders are recognized as professional athletes in the truest
sense of the world. Dorian Yates was now going for six Olympia titles in a row. Could he
make it six in a row? Would he make a run at Haney's record of eight in a row? It was a hard
fought contest. Nasser El Sonbaty came in at his best condition to date and pushed Dorian
hard, but in the end, once again, in a very close race, Dorian succeeded for the sixth time as
Mr. Olympia. Some felt that Nasser was better, and had been cheated out of a victory! With
Dorian announcing moments after winning the contest that he would be back to get a seventh
title in 1998, it set up an interesting confrontation. What most people did not know is that
Dorian had suffered a torn triceps a few months before the show, and had said nothing about
it and competed.
1998 now arrived, and Dorian had decided, after he had surgery to repair the torn
triceps, that, due to lingering injuries, not to compete in this year's Mr. Olympia in New York
and to retire. With the great Yates done, that meant a new Mr. Olympia would be crowned in
New York on October 10, 1998. This would be one exciting show, with a guaranteed new
winner! The Mr. Olympia contest, which only Joe Weider had the imagination to create, is
now firmly established as bodybuilding's show of shows. From intense competition, Ronnie
Coleman came from out of nowhere for a dramatic win. With Flex Wheeler and Ronnie
Coleman competing for the top prize, a new king was elected. Ronnie Coleman, with his
massive back and freaky posture, became the latest Mr. Olympia. His fellow competitors
sportingly congratulated the cop from Texas on his narrow victory, but privately the knew
they had blown an opportunity to go down in history. Afterward, debate raged whether
Coleman's victory was a one time affair, or the beginning of a new Mr. O dynasty. Not since
Samir Bannout in 1983 had there been a one year Mr. Olympia. Haney has won eight in a
row, Yates six. Would Coleman flash and fizzle or solidify his grip on power?
The answer came in Las Vegas, at the ornate Mandalay Bay Resort & Casino on the
Las Vegas strip on October 23, 1999. The venue itself was completely sold out! There, 17
warriors took the stage, with Coleman and Flex Wheeler locked in a close battle. Wheeler had

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done his homework, but the reigning Mr. Olympia would leave no doubters this night. Chris
Cormier placed 3rd, with his best physique ever at this show, and when Ronnie was called the
winner, Flex turned his back on the judges, and lifted his finger saying he was #1.
On October 21, 2000, Coleman took another step toward placing his name among the
greatest of them all by winning his 3rd consecutive Mr. Olympia. Challenges came from Flex
Wheeler and Kevin Levrone, but incredibly, Ronnie was even bigger then he was in the past
Mr. Olympia. Ronnie was untouchable.
On October 27, 2001, Jay Cutler came from out of nowhere to capture the first two
rounds of the Mr. Olympia, and gave Ronnie Coleman one of his biggest scares of his life,
and one of the most exciting Olympia's ever! During the evening show, Ronnie Coleman won
both rounds, and beat Jay Cutler by an extremely close score, by six points. With some fans
swearing that Jay should of won the show, and a press conference two days before that was
one of the most exciting in year, it was an incredible year.
Next year, 2001, at the Mandalay Bay, Coleman will once again try to perpetuate the
trend of the dominate champ in Mr. Olympia lore. His name has already been added to the
roster of multiple winners, but there will be plenty of top beef fixing to put a stop to Ronnie's
reign, including Jay Cutler, Chris Cormier, Kevin Levrone, and Dennis James. And that's
what makes this contest so special: the hunger of the athletes, the unpredictability of the
action, the unsentimentally of fate. It has been this way for 37 years, and it will be this way
for 37 more.
With Jay deciding not to compete at the Olympia in 2002, again Ronnie was the heavy
favorite. This time, the surprise of the show was Gunter Schlierkamp, who one year earlier
finished 15th at the O. The Mandalay crowd backed Gunter so strongly that when he was
announced in 5th place, the boo birds sung once again, as they had a year earlier. Levrone was
in perhaps his best condition ever, but had to settle for runner-up, as Ronnie made it five. But
as great as his run had been, many saw Coleman's days of invincibility turning into
vulnerability right in front of them.
The 2003 Olympia was to be the champ's toughest challenge, as Cutler, coming off
consecutive Arnold Classic victories, would return for battle. It was also believed that Gunter
would give a Ronnie a run too, since he had beaten him just weeks after the '02 Olympia at
the GNC Show Strength in New Orleans. Any doubts quickly dissipated, however, when
Ronnie showed up at a stage-rattling 287 pounds. Bigger than ever, he hadn't lost any
symmetry or detail, and easily beat Jay in his easiest title defense to date. With six straight
Olympia wins, he made his intentions clear after that show: He would go after Haney's record,
with his goal set on nine Sandow trophies.
Ronnie seeks number seven this October 30 at Mandalay Bay. Though obviously
favored again, Cutler, Levrone, Dexter Jackson and others have vowed to knock him off. Will
they have what it takes? We'll know this Halloween weekend in Sin City.
In 2005 Ronnie Coleman won the Mr. Olympia competition for eight consecutive
times, tying the record set by Lee Haney.
Coleman returned in 2006 to defend his title but instead placed second to Jay Cutler,
who won his first title after three consecutive years of finishing second in placing to Coleman.
Cutler then successfully defended his title again in 2007. Coleman came in fourth place and
announced his retirement from competition.
In 2008, Dexter Jackson defeated Jay Cutler and became Mr. Olympia.
In 2009, Jay Cutler became the 3rd Mr. Olympia in the history of the sport (other than
Arnold Schwarzenegger and Franco Columbu) to reclaim the title, and the only Mr. Olympia
in history to reclaim the title after having it lost, by returning on stage and defeating the
reigning champion Dexter Jackson.

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Table 1. Mr. Olympia winners

Year Winner Venue
1965 Larry Scott New York City, New York, United States
1966 Larry Scott New York City, New York, United States
1967 Sergio Oliva New York City, New York, United States
1968 Sergio Oliva New York City, New York, United States
1969 Sergio Oliva New York City, New York, United States
1970 Arnold Schwarzenegger New York City, New York, United States
1971 Arnold Schwarzenegger Paris, France
1972 Arnold Schwarzenegger Essen, North Rhine-Westphalia, Germany
1973 Arnold Schwarzenegger New York City, New York, United States
1974 Arnold Schwarzenegger New York City, New York, United States
1975 Arnold Schwarzenegger Pretoria, Gauteng, South Africa
1976 Franco Columbu Columbus, Ohio, United States
1977 Frank Zane Columbus, Ohio, United States
1978 Frank Zane Columbus, Ohio, United States
1979 Frank Zane Columbus, Ohio, United States
1980 Arnold Schwarzenegger Sydney, New South Wales, Australia
1981 Franco Columbu Columbus, Ohio, United States
1982 Chris Dickerson London, England, United Kingdom
1983 Samir Bannout Munich, Bavaria, Germany
1984 Lee Haney New York City, New York, United States
1985 Lee Haney Brussels, Belgium
1986 Lee Haney Columbus, Ohio, United States
1987 Lee Haney Gothenburg, Sweden
1988 Lee Haney Los Angeles, California, United States
1989 Lee Haney Rimini, Emilia-Romagna, Italy
1990 Lee Haney Chicago, Illinois, United States
1991 Lee Haney Orlando, Florida, United States
1992 Dorian Yates Helsinki, Finland
1993 Dorian Yates Atlanta, Georgia, United States
1994 Dorian Yates Atlanta, Georgia, United States
1995 Dorian Yates Atlanta, Georgia, United States
1996 Dorian Yates Chicago, Illinois, United States
1997 Dorian Yates Long Beach, California, United States

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1998 Ronnie Coleman New York City, New York, United States
1999 Ronnie Coleman Las Vegas, Nevada, United States
2000 Ronnie Coleman Las Vegas, Nevada, United States
2001 Ronnie Coleman Las Vegas, Nevada, United States
2002 Ronnie Coleman Las Vegas, Nevada, United States
2003 Ronnie Coleman Las Vegas, Nevada, United States
2004 Ronnie Coleman Las Vegas, Nevada, United States
2005 Ronnie Coleman Las Vegas, Nevada, United States
2006 Jay Cutler Las Vegas, Nevada, United States
2007 Jay Cutler Las Vegas, Nevada, United States
2008 Dexter Jackson Las Vegas, Nevada, United States
2009 Jay Cutler Las Vegas, Nevada, United States

Table 2. Number of wins

Wins Names Years
Lee Haney 1984-1991
8
Ronnie Coleman 1998–2005
7 Arnold Schwarzenegger 1970–1975, 1980
6 Dorian Yates 1992–1997
Sergio Oliva 1967–1969
3 Frank Zane 1977–1979
Jay Cutler 2006–2007, 2009
Larry Scott 1965-1966
2
Franco Columbu 1976, 1981
Samir Bannout 1983
1 Chris Dickerson 1982
Dexter Jackson 2008

2. Qualifying Criteria

All Mr. Olympia competitors must meet the qualifying criteria. Possible methods of
qualifying are [4]:
• Previous Mr. Olympia winner (but if more than 5 years have passed IFBB approval is
required)
• Top 6 finalist from previous year's Mr. Olympia
• Top 6 finalist from same year's Arnold Classic
• Top 5 finalist from same year's New York Men’s Professional (previously the Night of
the Champions)

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• Top 3 finalist from any other competition in the I.F.B.B professional tour held during
the subsequent year prior to the Mr. Olympia
• The winner of the Masters Professional World Championships
Originally to be able to enter to the Mr. Olympia qualification was the Mr. Universe
title.
On top of this, the event organizer can nominate one competitor, who has not qualified
by other means, as a “special invitee”. Schwarzenegger was able to enter into the 1980 Mr.
Olympia contest because of this rule and the fact that he had won the Mr. Olympia contest 5
years prior [5].

3. Mr. Olympia facts and judging format

The first nine Mr. Olympia from 1965 to 1973 averaged only 3-4 competitors per
contest. Number of contestants in the Mr. Olympia were 1965 (3), 1966 (4), 1967 (4), 1968
(1), 1969 (3), 1970 (3), 1971 (1), 1972 (5), 1973 (3).
In 1974 to 1979, the Mr. Olympia has two classes, over 200, and under 200. The
average number of contestants during these years climbed to 9-10 per contest.
During 1980 - 1983, the Mr. Olympia averaged 16 competitors per contest.
During the Lee Haney Years, 1984 - 1991, the Mr. Olympia averaged 20-21
competitors per contest.
During the Dorian Yates Years, 1992 - 1997, the Mr. Olympia averaged 18
competitors per contest.
During the Ronnie Coleman Years, 1998-2001 so far, the Mr. Olympia averaged 17
competitors per contest.
For the 2009 Mr. Olympia contest, 27 competitors have qualified.
Of the 10 men who have planted their personal flag atop Mount Olympia, all but two
have been repeat winners. The one time champs are Chris Dickerson, and Samir Bannout.
Only Larry Scott won the Olympia on his first attempt. The others took two or more
tries...
The youngest Mr. Olympia competitor was Harold Poole in 1965. He was 21 years
old .
The oldest Mr. Olympia competitor was Albert Beckles in 1991. He was 53 years old.
The youngest Mr. Olympia winner was Arnold Schwarzenegger in 1970. He was 23
years old
The oldest Mr. Olympia winner was Chris Dickerson in 1982. He was 43 years old.
The average age of the Mr. Olympia winners is 33 years old.
Most Mr. Olympia competitions include Albert Beckles with 13, Shawn Ray with 13,
and Samir Bannout with 11.

3.1. Judging format for Mr. Olympia

In a preliminary assessment, each competitor shall be called onstage individually and

in numerical order; shall be introduced by number, name and country; and shall have up to a
maximum of 90 seconds to perform the eight (8) mandatory poses, the order of which shall be
up to the competitor's discretion. During this procedure, the Promoter shall provide light
background music. The Head Judge shall not be required to call the poses for each
competitor.
Immediately on completion of the individual mandatory poses, the entire line-up shall
be called onstage in a single line and in numerical order. The Head Judge shall direct the line-

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up to perform the four (4) quarter turns. Where numbers warrant, the Head Judge may divide
the line-up into smaller groups before proceeding with the quarter turns and callouts.
RD1 (symmetry) and RD2 (muscularity) shall immediately follow the
abovementioned quarter turns. The judges shall proceed directly to the callouts. For each
callout, the Head Judge shall direct the competitors to perform first the four (4) quarter turns
and then the eight (8) mandatory poses.
On the completion of RD1 and RD2, the judges shall submit to the statisticians their
placing of the competitors using the form Judge's Marks RD1+RD2.

3.2. Prize money

The total prize money for the 2009 Olympia was increased to $800,000. Included in
that total is a $200,000 purse for winning the Mr. Olympia, an increase of $45,000 from 2008.
Overall, the total prize money has been increased by over $60,000 from last year's event.
As an example, in 1965 when Larry Scott won for the first time Mr. Olympia, the
prize money for the title was 1000$, but production expenses swallowed the cash and Larry
Scott walked away empty-handed.
A

4. Jay Cutler’s training routine

IFBB Professional, Jay Cutler, is bodybuilding's most recognized and personable

athlete. IFBB 2009, 2007 & 2006 Mr. Olympia, IFBB 2002, 2003, & 2004 Arnold Classic
Champion and IFBB 2001, 2003, 2004, 2005, & 2008 Mr. Olympia Runner Up.
Jay Cutler is known for his scientific, ever-evolving approach to bodybuilding and his
physique. If something’s not working – Jay Cutler changes it. And in the case of his quest for
the Mr. Olympia crown, if a routine is working, but didn’t land him the Mr. Olympia crown –
Jay Cutler changes it [6].

4.1. Jay Cutler’s 2003 Bodybuilding Routine

Jay performed this double split routine up until 2003. The routine is extremely high
volume, and involves 2 workouts and approximately 40 sets per day.

Day 1: AM Back, PM Back, trapezius

Day 2: AM Chest, PM Biceps, forearms, calves
Day 3: Rest
Day 4: AM Hamstrings, PM Quadriceps
Day 5: AM Deltoids, PM Triceps
Day 6: Rest

Example back and trap workout from 2003:

EXERCISE SETS REPS

Morning: Back
Front chins 4 8-10
Reverse-grip front pulldowns 3 8-10
Reverse-grip barbell rows 2 8-10
One-arm dumbbell rows 3 8-10
One-arm Hammer Strength machine rows 3 8-10

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Seated cable rows 3 8-10

Hyperextensions 2 10-12
Afternoon: Back, Trapezius
Deadlifts 5 8-10
Machine pullovers 5 8-10
Dumbbell shrugs 3 8-10
Behind-the-back barbell shrugs 3 8-10
Upright rows 3 8-10

4.2. Jay Cutler’s 2004 Bodybuilding Routine

After a failed 2003 Mr. Olympia attempt, Jay tweaked his routine. He moved away
from double splits, increased his intensity, and decreased his training volume.

Day 1 Thighs
Day 2 Chest, calves
Day 3 Rest
Day 4 Shoulders, arms, abdominals
Day 5 Back, trapezius
Day 6 Rest

Example back workout from 2004:

Two-arm Hammer Strength machine rows – 3 sets X 8 reps

Barbell or dumbbell rows – 3 sets X 8 reps
Machine pullovers or seated cable rows – 3 sets X 8 reps
One-arm Hammer Strength machine rows – 3 sets X 8 reps
Seated dumbbell shrugs – 4 sets X 8-10 reps
Deadlifts * - 3-4 sets X 8 reps
*Jay Cutler alternated deadlifts with hyperextensions every other workout.

By comparison, 8 times Mr. Olympia champion Ronnie Coleman, used the following
training routine preparing the 1995 contest :

Table 3. Training routine used by Ronnie Coleman

Day Bodypart
Monday Chest, triceps, calves, abs

Tuesday Quads, hams

Wednesday Back, biceps, calves, abs

Thursday Chest, delts, triceps

Friday Quads, hams, abs

Saturday Back, biceps, delts, calves

Sunday Rest

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4.3. Jay Cutler’s 2008 Bodybuilding Routine

Jay moved to a 5 day a week split, and in some cases, upped training volume.

Monday – Delts, Traps, Triceps & Abs:

* Delts Dumbbell Side Laterals - 3 sets x 12 reps
* Dumbbell Press - 3 sets x 8-12 reps
* Side Lateral Cable - 3 sets x 8-12 reps
* Front Raise with Olympic Bar - 2 sets x 10 reps
* Bent Over Dumbbell Laterals - 3 sets x 10 reps
* Triceps Cable Extension - 4 sets x 15 reps
* Single Arm Extensions - 3 sets x 15 reps
* Close-Grip Bench Press - 3 sets x 8 reps
* Superset: French Press - 3 sets x 8 reps
* Dumbbell Kickbacks - 3 sets x 12 reps
* Dips - 3 sets of 15 reps
* Traps Shrugs - 4 sets x 12 reps
* Abs Crunches - 3 sets x 20 reps
* Rope Crunch - 3 sets x 20 reps
* Hanging Leg Raise - 3 sets x 12 reps
* Leg Lifts - 3 sets x 10 reps

Tuesday – Back:
* Back Wide-Grip Pulldowns - 3 sets x 10 reps
* Dumbbell Rows - 3 sets x 10 reps
* Bent Over Barbell Rows - 4 sets x 10 reps
* Deadlifts - 3 sets x 12 reps
* Close-Grip T-bar Row - 3 sets x 10 reps
* Behind-the-Neck Pulldowns - 3 sets x 10 reps
* Seated Rows - 3 sets x 10 reps
* Hyperextensions - 3 sets x 10 reps

Wednesday – Off

Thursday – Chest, Biceps, Forearms & Abs:

* Chest Incline Barbell Press - 5 sets x 10-12 reps
* Flat Dumbbell Press - 3 sets x 8-10 reps
* Incline Dumbbell Flyes - 3 sets x 10 reps
* Cable Crossovers - 3 sets x 12 reps
* Decline Bench Press - 3 sets x 8 reps
* Biceps Straight Bar Curl - 5 sets x 15 reps
* Single Arm Dumbbell Curl - 3 sets x 12 reps
* Single Arm Preacher Curl - 3 sets x 10 reps
* Hammer Curl - 2 sets x 12-15 reps
* Forearms Reverse Curls - 6 sets x 15 reps
* Abs Crunches - 3 sets x 20 reps
* Rope Crunch - 3 sets x 20 reps
* Hanging Leg Raise - 3 sets x 12 reps
* Leg Lifts - 3 sets x 10 reps

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Friday – Quads:
* Leg Extensions - 3 sets x 20 reps
* Leg Press - 4 sets x 12 reps
* Squats - 4 sets x 6-10 reps
* Lunges - 3 sets x 8 steps per leg
* Leg Extensions (heavy) - 4 sets x 10 reps

Saturday – Hamstrings, Calves & Abs:

* Hamstrings Lying Leg Curl - 6 sets x 12 reps
* Romanian Deadlift - 3 sets x 10 reps
* Single Leg Hamstring Curl - 3 sets x 12 reps
* Leg Press (feet high and wide) - 3 sets x 12 reps
* Calves Standing Calf Raise - 4 sets x 10 reps
* Donkey Calf Raise - 2 sets x 10 reps
* Seated Calf Raise - 3 sets x 10 reps
* Abs Crunches - 3 sets x 20 reps
* Rope Crunch - 3 sets x 20 reps
* Hanging Leg Raise - 3 sets x 12 reps
* Leg Lifts - 3 sets x 10 reps

Sunday – Off

4.4. Jay Cutler’s top 5 mass-building meals

Meal nr.1 contains : 923 calories, 103g carbohydrates, 86g proteins, 15g fats, 15 egg
whites, 2 whole eggs, 4 slices of Ezechiel toasts, 1 cup of Ezechiel.
Jay starts off his day by throwing back enough food that would normally feed a family
of four, but when you are as big as a house you need to consume enough nutrients to ensure
your muscles are constantly growing. Jay’s morning carbohydrates have switched from
oatmeal to Ezechiel bread over the years because he believes that Ezechiel bread follows a
more healthy `blood type diet` that helps him bring his body in to better shape for competition
time.
Meal nr.2 contains : 1121 calories, 88g carbohydrates, 83g proteins, 44g fats, 10oz
steak and 2 cups of rice.
One of the most beneficial foods for bodybuilders to consume for maximum growth is
beef, because beef provides essential nutrients such as creatine to help muscle grow at
optimum levels.
Jay Cutler is well aware of the muscle building benefits of this food choice and that is
why he incorporates it into his nutrition plan every day. In addiction, he also includes rice in
his food consumption because the benefits of complex carbohydrates, such as increased
strength, when hitting the weights.
Meal nr.3 contains : 1367 calories, 176g carbohydrates, 100g proteins, 24g fats, 10 oz
chicken, 4 cups of rice.
This is usually last meal before he trains mid-afternoon. The combination of chicken
and rice feeds his muscle with the exact amount of protein and carbohydrates he needs before
his relentless workout.
In the off-season Jay opts for white rice instead of brown in order to keep his calories
high, maximizing his muscle mass.

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Meal nr.4 contains : 721 calories, 88g carbohydrates, 70g proteins, 6g fats, 10 oz
buffalo meat and 2 cups rice.
Over the last years buffalo become one of the most sought-after proteinchoices for top
athletes all over the world. The reason for this is because it is packed with vital nutrients for
peak performance while still remaining one of the leanest protein sources available.
Once again, to ensure his muscle are saturated with complex carbohydrates, Jay takes
in another 2 cups of white rice, which brings his carbohydrate count up to well over 350
grams in only 4 meals.
Meal nr.5 consists in a supplement containing 530 calories, 84g carbohydrates, 40g
protein, 3g fats.
Jay believes in the importance of incorporating supplements in his off-season nutrition
plan, not only because of their extreme convenience but because he attests to the vital role
they have played in helping him to obtain 3 Mr. Olympia crowns.
The two key nutritional supplements that helped him maximize muscle growth in the
off-season are protein and carbohydrates supplements. Once again the combination of these
macro-nutrients plays a vital role in helping Jay Cuttler attain the most muscular body in the
world.
As a conclusion about the importance of nutrition and the connection between trainig
and nutrition, in an interview, Lou Lebrada ( multiple participant in Mr. Olympia contests,
placing third in his first Mr. Olympia competitions and being in top for for the next six
consecutive years ) shares his extensive nutrition knowledge and reveals his nutrition secrets
for building a championship physique. When asked, what is more important, training or
nutrition, he always tell the answer is both, nutrition and training are similar to the two wheels
on a bicycle, if both are in working condition, you can go anywhere. The nutrition has to be
just right in order to support the training and to get the desired growth that bodybuilders want.
The diet has to be balanced in order for the bodybuilders to build muscle, they must
have enough calories, the right foods, nutrients and sufficient proteins in order to support
muscle growth [1]. Bodybuilders must have that nutritional component down pat, without it
they will be just spinning the wheels.

5. Advices from specialists

On another note, speaking about the importance of being fit and always able to
maintain a high level of working out, Lou shares us a five easy steps to follow, for preventing
injuries and achieving the desires results in training.

1. Warm up properly
Never just begin to train. Approach it. Prepare the body for what is to follow. Don't
allow yourself to be goaded into contests or rushed into training before the body is properly
warmed up. If it's cold weather, dress warmly and warm up longer. Don't warm up by lifting
weights. Start with calisthenics for around 10 minutes and get the oxygen enriched blood
coursing through your body.

2. Train properly
By proper training I don't mean just the way you might train each bodypart - although
that's very important. What I'm referring to specifically is the sequence in which the exercises
are performed. Since blood is a great builder and protector, it's good to keep it in a specific
area for as long as possible. For example, if you exercise the chest, a good area to follow
would be the shoulders, not the calves.

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Many biceps injuries occur when the arm curls starts the arm routine. This is because
the unnatural positioning of the hands with the palms facie up on a rigid bar puts an excessive
pressure on the elbow joint. Never start an arm routine with a barbell - no matter what you've
heard.

3. Don't ever fatigue your muscles

The body has an incredible language all its own. When we're young, we "listen"
through instinct. It's only as we get older that we start to lose contact. After a while we start to
rationalize. We tend to do things out of habit. If we train a certain length of time with a
particular weight and number of sets, we have a tendency to get off a "death bed" if necessary
to do the workout. The body is saying "no", "do less", or "nothing." When you ignore the
message you are apt to get injured and whatever training you do won't give you the results
you are working of. Now this doesn't mean to cater to laziness. Be honest with yourself and
you'll know the difference.

4. Concentration
Most gyms can be broken down into two segments. There are members who socialize
and there are the champions. From the moment you enter the gym you should visualize what
you are going to do. While actually training, look in the mirror and watch the muscles work.
If you don't, you'll be prone to injuring yourself and getting only a muscular mouth.

5. Proper nutrition
Food is the fuel we use to keep going. Without the right combination we falter and
don't reach an optimum level of performance. Since we all have different and very special
needs, the subject can be complex.

Two time Mr. Olympia winner ( 1976 and 1981 ) Franco Columbu reveals his top ten
power training secrets with lead him to win the Crown.
1. Do not let the amount of the weight you are going to lift scare you. Concentrate on
what you are doing. Keep correct lifting form. Then go ahead and lift with full power. Be sure
that all the muscles are warmed up first.
2. Remember that in power lifting several muscle groups are involved. Contract each
muscle group and use them all in lifting. This will avoid injuries. never do any lifting unless
you realize which muscles are involved, then use them all.
3. Before going to the gym avoid eating sugar, especially refined sugar products.
Sugar gives only temporary energy. It is better to eat some natural carbohydrates with some
fats as this body fuel. Your energy will last longer, and you will have increased power. Do not
try to train when hungry or after a filling meal.
4. In my opinion, the best time to train is between 2:30 p.m. and 4:30 p.m. However, if
you are working and unable to train at this time, it is better for you to eat a light meal, then
rest for an hour before going to the gym. You will be refreshed and feel as though it is the
next day.
5. The body has many cycles. When your energy level is low, don't force yourself
during a training session. In a couple of days you will feel better, and then you will be able to
train with full power even forcing yourself to do more.
6. It is best to have the muscles covered during a training session. They must be kept
warm. Then they will correspond better to training. A sweat suit is good for this purpose. In
power training it is not necessary to look at yourself. Just concentrate on how much you are
lifting.

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7. Listen to your mind, and don't let the educated brain get in the way. You have an
inner intelligence which always directs you in the right way. Learn to respect and listen to
your inner self.
8. Have a specific routine for eating, sleeping and training. It is best to train at the
same time each day. If you follow a regular routine during the week, you can rest and relax on
the weekends. The body also needs to rejuvenate itself and cannot be forced constantly.
9. After training, rest a short time, then eat. It is best to eat a heavier high protein meal
at this time. See my nutrition book for the proper diet.
10. During a training session stop and go outside the gym and breathe deeply for a few
minutes. Then go back inside and complete training with renewed vigor.

6. Conclusions

Analyzing the training programs of great champions, tips on nutrition offered by them,
as well as emerging trends in improving training for bodybuilding, we can draw the following
conclusions that can be considered to the extent that we want to accumulate muscle mass of
high quality and be with each passing day increasingly better.
• Be consistent. Don’t miss a workout!
You won’t trigger growth if you’re not stimulating the muscle. Being consistent in
your training efforts is critical if you want to build a physique stacked with massive amounts
of muscle.
• Train with basic movements such as bench press, squats and deadlifts.
Current researches shows that lifts such as the bench press, squats and deadlifts are
critical for inducing serious muscle growth and stimulating the release of powerful anabolic
hormones.
• Get six to ten hours of sleep daily.
Sleep has a significant impact on the body’s major anabolic systems. Proper sleep
ensures higher concentrations of grows hormone and other anabolic hormones are released to
encourage muscle growth.
• Train each body part no more that once each every five to seven days.
To build optimal amounts of muscle, you must allow your body ample time to recover
between workouts. To maximize muscle recovery it is best to wait at least five days.
• Don’t `ego` lift. Train for reps and blood volume in a rep range of 8 ro 12 per set.
Higher volume, multiple set training is shown to be more effective at increasing both
protein synthesis and the body’s production of anabolic hormones such as growth hormone
and testosterone.
• Eat every two to three hours.
Sizing up your meal plan to include six meals per day is essential for building massive
muscle. Eating every two to three hours keeps your body in an anabolic musclebuilding state
so you can continue to make muscle gains.
• Do cardio three times per week for 30 minutes each session.
Cardio does more than fat burn. With cardiovascular activity, muscle actually undergo
an adaptive process to become more efficient and utilizing energy. The delivery of oxygen,
blood and nutrients to the muscle is improved – this creates an environment conducting to
muscle growth.
• Don’t overtrain! A total of 9 sets for smaller body parts and 15 sets for larger body
parts is enough. Use only three to five different exercises for each muscle.

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In response to stresses caused by overtraining, the body produces a nasty little

catabolic hormone known as cortisol, which breaks down muscle protein, decreases level of
testosterone and promotes insulin ( a musclebuilding hormone ) resistance.
• Use different angles when training.
When training with dumbbells and barbells use inclines and declines, or try switching
up your grip. Training the muscles in different angles stimulates new muscle growth.
• Use quality post-workout supplements.
By adding the right high quality supplements, building rock-hard muscle will be a lot
easier. This formula is scientifically advanced and developed with real science for real results.

References

[1] F. Columbu, The bodybuilder’s nutrition, September 1985, McGraw-Hill.

[2] A. Schwarzenegger and B. Dobbins, The new encyclopedia of modern bodybuilding,

November 1999, Simon&Schuster, New York.

[3] J. Weider, Mr. Olympia: The history of bodybuilding’s greatest contest, September 1984,
St. Martin’s Press.

[4] www.ifbb.com

[5] www.mrolympia.com

[6] www.jaycuttler.com

Author

Catalin Octavian MANESCU graduated the Academy of Physical

Education and Sport in 1999, football specialization, and in 2000 he obtained
the Postgraduate Diploma in the field Physical Education and Sports.
Between 2002 and 2008 he followed doctoral courses at the same Academy,
where he earned a PhD in Physical Education and Sports with the thesis
„Optimization of methods for developing motor skills favorable to football
players positions, junior I”. Since the year 2000 he is employed at Academy of Economic
Studies, the Department of Physical Education and Sport, where he took on all items of pre-
assistant, assistant and assistant professor until now. He trained the ASE representative teams
of swimming, bodybuilding and football, with great results both at the national level and
internationally. Catalin organized competitions for athleticism, swimming, powerlifting and
football, participation with the football team at the World Interuniversity Championships for 8
years consecutive, being recognized by the inclusion in the Technical Commission of the
International Student Football Federation. He published 3 books, of which 2 related to the
physical preparation of football players, the third „Nutritional supplements and doping in
sport” being addressed to all sport practitioners, but especially those working in the rooms of
physical development. Catalin published several articles in journals devoted to sport, as well
at national and international conferences which he attended.

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