The bodybuilding duo showed there’s strength in numbers.
Coming off a clutch performance in Dubai that clinched him a spot within the 2023 Mr. Olympia lineup, Terrence Ruffin has a probability to remind everyone why he’s considered considered one of the highest competitors within the Classic Physique division. The 2022 Arnold Classic winner officially earned a visit to Orlando, FL by taking home the Classic Physique title on the 2023 Dubai Pro on Sept. 24, 2023, putting him on course to walk across the stage in the course of the Nov. 2-5 weekend.
While Ruffin faces an uphill battle to beat out four-time champion Chris Bumstead, he took a step in the suitable direction by teaming up with someone who’s reached the highest of the mountain before: Brandon Curry. Ruffin shared highlights of his delt-focused training session with the 2019 Mr. Olympia Men’s Open champion in a vlog posted on his YouTube channel on Oct. 4, 2023.
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With each bodybuilders seeking to bounce back from disappointing showings on the 2022 Mr. Olympia contest (Curry finished fourth within the Men’s Open while Ruffin finished sixth in Classic Physique), the session included each muscle-building exercises and insightful discussions that show the physical and mental toughness it takes to compete at the very best level.
After a fast greeting, their workout begins on the :20 mark of the video.
Single-Arm Bent-Over Cable Lateral Raise
Curry began the shoulder-based session with bent-over cable lateral raises. Maintaining a neutral spine and a slight bend in his knees, he emphasized staying so long as possible along with his arm in the course of the movement. After performing several warm-up sets on all sides, Ruffin and his workout partner ramped up the intensity.
Trainer Amer Kamra pushed each bodybuilders to finish sets of 15 reps, providing some assistance to take care of a full sweeping motion. During this primary exercise, Curry highlighted how most delt movements don’t put a full stretch on the muscle, which limits muscle growth potential. At one point, Kamra had Ruffin go along with a lighter load — a programming decision he expounded upon later within the workout.
“We start with rear delts: two warm-up sets, then we go two top sets,” Kamra explained. “If he didn’t get the primary top set, we reduce the burden and we go back-off sets.”
Single-Arm Rear Delt Machine
After using cables for his or her first exercise, Curry and Ruffin moved on to the rear delt machine. Fairly than sitting with their chest against the pad, the bodybuilders sat sideways, which provided more range of motion to construct what Kamra described as “3D” shoulders.
Ruffin’s muscular endurance was put to the test during this time. He accomplished sets ranging between 12-15 reps that pushed him to stretch and contract his rear delts until the purpose of near-failure.
Lateral Raise Machine
Next, the Olympia-bound duo targeted their side delts on the lateral raise machine. Curry’s sculptured shoulders particularly popped during this exercise.
Nonetheless, even the previous Mr. Olympia winner faced the painful reality of repeatedly performing lateral raises when he finished considered one of his sets and quickly leaned on a close-by machine to catch his breath. Ruffin wrapped up with a final set that clearly taxed his side delts and traps.
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Seated Shoulder Press
Because the group transitioned to the plate-loaded shoulder press machine, Kamra let Curry and Ruffin know they’d must perform three “normal” sets, followed by a drop set. Starting with a 20-kilogram plate on all sides, the IFBB pros progressed through several sets of this prime shoulder-building exercise.
Ruffin got a little bit of a rude awakening from this a part of the workout. After completing 12 reps with 35 kilos loaded on all sides, he followed up with a drop set that left him humbled, to say the least.
“First day back they usually’re whipping my ass,” Ruffin said.
Curry showcased his impressive combination of strength and stamina by working with a significantly heavier load to wrap up this a part of the session. Kamra pushed the Nashville native to finish 15 reps with what seemed to be 90 kilograms loaded on all sides, followed by a drop set of 12 reps with 40 kilograms.
Cable Rope Front Raise
Going back to the cables for rope front raises gave Curry and Ruffin one other probability to round out their shoulders. As well as, it provided them a chance to discuss life away from bodybuilding. Working at a more relaxed pace, they accomplished rounds of this front delt-focused movement while discussing the the best way to achieve a balance between bodybuilding and being present for family and other obligations.
“The more you possibly can keep an understanding that these struggle times are going to return, we live in point of fact, let’s attempt to plan appropriately,” the 40-year-old Curry explained. “If you’ve gotten these false expectations or this perfect reality that ain’t going to return, then that’s where you run into roadblocks.”
Kramer brought things back into focus by difficult the bodybuilders to work through five sets at a lighter weight before moving on to the last exercise.
Dumbbell Lateral Raise
The workout ended with a classic bodybuilding move: dumbbell lateral raises. Each Curry and Ruffin initially used lighter weights to attain an enormous upper-body pump. Kramer then had each man complete three straight sets of 10 reps with progressively heavier dumbbells.
Olympia-Level Shoulder Workout
For those who’re aiming for that “boulder for shoulders” look, this workout will provide a wonderful stimulus. Working within the 12-15 rep range and utilizing drop sets has the power to deliver effective results, especially when you pair this sort of training protocol with a muscle-building weight loss program.
- Single-Arm Bent-Over Cable Lateral Raise
- Single-Arm Rear Delt Machine
- Lateral Raise Machine
- Seated Shoulder Press
- Cable Rope Front Raise
- Dumbbell Lateral Raise
Although their 2022 Olympia experience didn’t go as planned, Ruffin and Curry look poised to perform higher after they step on stage on the Orange County Convention Center. In any case, based on their post-workout posing session, each men boast impressive physiques that make them worthy contenders of their respective categories for the 2023 Mr. Olympia show.
Featured Image: Ruff Diesel / YouTube