With nearly 3 million YouTube subscribers and a laundry list of accolades as a strength athlete, Larry Wheels is definitely one of the vital recognizable figures within the fitness industry. Nonetheless, for those who only know him by name, it’s possible you’ll be surprised at how drastically different he looks in comparison with among the photos from his powerlifting days.
Noticeably leaner across the board, Wheels has clearly worked hard to arrange for the following phase of his bodybuilding journey. Along with his sights set on earning his International Federation of Bodybuilding and Fitness (IFBB) Pro Card on the 2023 Amateur Olympia on Nov. 1, 2023, the winner of the 2018 NPC Gold Coast Muscle Classic Heavyweight division gave a glimpse at his trimmer frame in a chest day workout vlog posted on his YouTube channel on Oct. 25, 2023.
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Joining forces with IFBB Pro Luis Sierra at Team Zero Gravity Fitness in Claremont, Calif., Wheels kicked off the session with a fast physique update. After declaring that he weighed about 265 kilos (120.2 kilograms) the last time he competed in bodybuilding, Wheels said, “I’ve never been this conditioned in my life.”
Currently tipping the scales at 240 kilos (108.9 kilograms), he must trim eight more kilos (3.6 kilograms) off his sizable frame before he steps on stage. But with the 2023 NPC/IFBB Pro League Ultimate Warriors contest happening in Anaheim, Calif., just 4 days before the 2023 Amateur Olympia, Wheels didn’t need to risk getting injured by going too heavy in the course of the workout.
Still, he and Sierra, together with Team Zero Gravity founder and head coach Ryan Bentson, accomplished a series of 4 chest exercises that provided a improbable pump. The workout begins at the two:45 mark of the video.
Plate-Loaded Chest Press Machine
Commencing on a TuffStuff Fitness chest press machine prototype designed by Bentson, Wheels warmed up with a 45-pound (20.4-kilogram) plate per side. He pushed his pecs further using a progressive overload method, adding one other 45-pound plate per side for his second set.
Although Bentson noted that the machine can feel heavy quickly, that didn’t stop the trio from increasing the load again. Gripping the handles in order that his palms faced inward, Wheels had no trouble completing a 3rd set that included an extra 25 kilos (11.3 kilograms) on all sides. Even when the group swapped out the 25-pounder for a 45-pound plate, he accomplished every rep with relative ease in comparison with his training partners.
Perhaps that shouldn’t have been a surprise given Wheels’ powerlifting background. He told Sierra that he’s used 250-pound (113.4-kilogram) dumbbells for bench press training and 185-pound (84-kilogram) dumbbells for the seated shoulder press. Nonetheless, lifting that heavy could be a challenge whenever you’re at the tip of a contest prep and depleted of muscle-fueling glycogen.
Interestingly, although Wheels revealed that he’s been eating an incredibly low 1,000 calories per day (including zero carbohydrates) for the previous three weeks to drop from 270 kilos (122.5 kilograms), he doesn’t find cutting nearly as difficult as bulking.
“Whenever you’re doing bulking right, you get up full, you go to bed full, you’re never hungry,” Wheels explained. “For those who’re hungry and also you’re bulking, you’re not bulking hard enough. Once I’m bulking, there’s never some extent within the day where I’m having fun with anything.”
After ending up their final set, the group moved on to a different machine that worked the chest in a much different manner.
Plate-Loaded Incline Flye Machine
Next, Wheels and his training partners worked on the plate-loaded incline flye machine to get a full stretch of the pecs. Despite being “flat” resulting from a scarcity of glycogen in his muscles, Wheels had visible striations in his chest as he performed the exercise.
Ordinarily, bodybuilders will devour carbohydrates shortly before a contest to supply a fuller look. Nonetheless, with Wheels needing to make weight for the Amateur Olympia just 48 hours after he hits the stage in Anaheim, Bentson said he’ll compete in the primary show with none carbs in his system.
In between sets, Wheels practiced his poses, showcasing a well-balanced physique that ought to surely look much more impressive when he’s filled out for his second show.
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Plate-Loaded Incline Press Machine
The second-to-last exercise targeted the upper pecs, anterior deltoids, and triceps. Starting with a pair of 45-pound plates per side, the group ramped up the intensity with every set. A shirtless Wheels looked right at home working with 180 kilos (81.6 kilograms) value of plates on all sides for five repetitions on the penultimate set.
To complete off this portion of the workout, the group utilized a “burn out,” in Wheels’ words. The burden was reduced back to the place to begin, 90 kilos (40.8 kilograms) per side, and the athletes aimed to finish as many repetitions as possible, with Wheels tallying 19.
High-to-Low Cable Crossover
The workout ended with cable crossovers — an isolation movement that applies a high amount of tension to the pecs. This chest flye variation brought out the striations in Wheels’ chest and arms much more, especially as he squeezed his pecs together.
In the course of the final a part of the session, Wheels discussed the differences between getting contest-ready and following a less-strict lifestyle.
“I’m quite a bit happier at 280. I’m quite a bit happier whenever you eat what you would like, each time you would like,” Wheels said. “Looking good is great for the odd time that I look within the mirror and make a video. Outside of that, it’s a relentless battle mentally of ‘can’t have that’ and ‘can’t have this’ and it’s just not as fun as being huge and eating whatever you would like.”
Ultimately, though, the decorated athlete acknowledged that he’s on a mission to see what he’s able to. Still determined to turn out to be the strongest skilled bodybuilder of all time, Wheels stated that he hasn’t abandoned his goal of eventually completing a 1,000-pound deadlift.
Efficient Contest Prep Chest Workout
Although no specific variety of reps or sets were provided, you’ll be able to utilize this short-but-sweet chest workout as a baseline for your personal muscle-building goals. Aim for 3 to 4 sets of eight to 12 reps of every exercise, and don’t be afraid to make use of a comparatively difficult weight on the chest press and incline press, as they’re multi-joint movements which incorporate your shoulders and triceps, in addition to your chest.
- Plate-Loaded Chest Press Machine
- Plate-Loaded Incline Fly Machine
- Plate-Loaded Incline Press Machine
- High-to-Low Cable Crossover
Given all of the success he’s enjoyed as a strongman, powerlifter, bodybuilder, and fitness influencer, nobody should doubt Larry Wheels’ ability to deliver a winning performance. Nonetheless, he actually faces a tricky challenge to go from being a 270-pound strength athlete to a 232-pound Classic Physique competitor in what’s turn out to be arguably the preferred division in the game of bodybuilding.
Featured Image: Larry Wheels / YouTube