Jay Cutler lashes out at gym-goers: 'Long breaks? That's why your arms are like sticks!"

While you're scrolling through Instagram between sets, your muscles are falling asleep. Four-time Mr. Olympia champion Jay Cutler has a clear message for all you long-time benchwarmers:

"That rest is killing your biceps!"

If your arms aren't growing as much as you'd like, maybe the fault isn't in your training plan, but in the fact that you're just slacking off too much in the gym. Jay Cutler, the man with some of the best arms in bodybuilding history, has revealed the brutal truth about why most people never achieve proper volume in the gym.

Pump killer: Why is your cellphone ruining your progress?

Most people today spend 3, 5 or even 10 minutes staring at their phone between sets. According to Cutler, this is the fastest way to deprive yourself of results.

"With arms, it's not about how much you lift on the bench. It's about the blood. Once you rest too long, the blood drains from the muscle, the pump goes away, and you're basically starting from scratch," the legendwarns .

If your biceps aren't bursting after a workout, you're doing something wrong.

Cutler's recipe for "ripping" sleeves: 45 seconds and enough!

You want paws that command respect? Then get ready for the pain. Cutler's strategy is simple but crushing: Maximum intensity and minimum rest.

• Pause? 45-60 seconds max.
• No sitting on the bench.
• No unnecessary bullshit.

By shortening your breaks, you'll force your muscles to get insanely bloody. The metabolic stress you create is exactly the engine that will make your arms grow. If you don't feel ready for the next set after a minute, you're probably loading up on weight you can't technically handle.

Leave your ego in the locker room

Cutler stresses that chasing ridiculously heavy dumbbells is counterproductive in arm training. If you need 3 minutes to "breathe" a biceps lift, you're lifting a weight that you're pulling with everything but your biceps.

"Damn it, drop those discs and start feeling those muscles!" exclaims Cutler. The key is control, brutal contractions, and a tempo that won't let your arms gasp.