2018 Access your potential challenge gas and bloating pain


Jay Cutler has devoted his entire adult life to bodybuilding. He’s found success as a pro competitor, a businessman, and an ambassador for the sport. His hard work has made the Cutler name synonymous with "champion." Undoubtedly, Jay’s legacy will include the words "one of the greatest of all time."

There’s no such thing as a "bad investment" when you are the venture. "The money I made and kept was the money I invested in myself," says Jay. Your investment doesn’t have to be money. Putting time and energy into who you are and who you want to become will change your future in positive ways.

"You have to make mistakes before you learn," Jay says. "That’s why I’ve become successful; I’ve already made all the mistakes." Everyone makes errors, but not everyone learns from them. If you do, you’ll be prepared for whatever lies ahead.

Work hard for your dreams, but don’t stagnate. "Yeah, I’d like to win Mr. Olympia one more time," Jay says, "but I realize that I need to keep a level base and keep moving forward to have success off the stage." Your success doesn’t have to come from one place. Your happiness should come from multiple outlets.

There may be times when you’re asked to sacrifice your beliefs. True commitment to who you are and what you stand for is a key to creating a personal legacy. "I think the dedication to being who I was and staying who I was shows that if you work hard and long enough, good things will happen," says Jay.

"It’s not about how many times you win, it’s about the fashion you win it in," Jay Cutler declares. You can be rich, but so are art thieves and trust-funders. What matters is how you got there. Be unique in your accomplishments and you’ll find your legacy will shine much stronger.

In the simplest terms, your one-rep max is the amount of weight you can lift for one rep on any given lift. The one-rep max is important to know not only because is it the ultimate measurement of your strength, but because it can help you optimally build out your training block. Once you know your one-rep max, you can then set accurate percentages for different goals, such as hypertrophy-specific work, strength-specific work, and power-specific work.

Start by using this one-rep max calculator for whatever exercise you want to know. Take a weight and a number of reps you know you can do with good form. For example, if your best-ever rep-out set on the bench press is 200 for 8 reps, plug that in. That will give you your estimated one-rep max and all the accompanying percentages. The fewer reps, the more accurate it will be. So 5 reps at 215 is more accurate than 8 at 200.

Once you know your max, take note of 90 percent of your estimated one-rep max. This is the amount you’ll to use to test. Using the 90 percent number for your max will give you a much more accurate representation than if you use the 100 percent number.

Before you start stacking plates, perform a thorough dynamic warm-up. I suggest you utilize the warm-up below. It was developed by Dr. Rori Alter, a licensed physical therapist and nationally-ranked power lifter. Once you’ve completed the dynamic warm-up, do as many warm-up sets as you need—without going to failure or wearing yourself out—and lift that 90 percent weight for as many reps as you can. Next, take that number of reps, plug it into the calculator below, and refigure your one-rep max. That’s the max you’ll use to build out your first week’s programming on PH3.

Before you begin, go through Dr. Alter’s dynamic warm-up in the table above. Once that’s done, you’ll perform six warm-up sets and three attempts. I recommend resting between each warm-up set for as long as you need to be mentally and physically prepared for the next set.

Because you’re using as heavy a weight as possible, testing your one-rep max can be dangerous, so I recommend using a good spotter. I also recommend using the best form you possibly can. If you squat high, bounce the bar off of your chest on the bench press, or hitch your deadlifts, you’re going to get a higher number than you should. Thus, the weights are going to be too heavy when you go into your workouts, you’ll miss reps, and your training won’t be effective.

It goes without saying that the potential for injury is also higher with larger weights. You may be able to cheat your deadlift form at 60-70 percent and get away with nothing worse than a sore back, but at 100 percent of your 1RM it could be bad news.