While Ruffin faces an uphill battle to beat out four-time champion Chris Bumstead, he took a step in the right direction by teaming up with someone who’s reached the top 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.

With both bodybuilders looking to bounce back from disappointing showings at the 2022 Mr. Olympia contest (Curry finished fourth in the Men’s Open while Ruffin finished sixth in Classic Physique), the session included both muscle-building exercises and insightful discussions that show the physical and mental toughness it takes to compete at the highest level.

After a quick greeting, their workout begins at the :20 mark of the video.

Single-Arm Bent-Over Cable Lateral Raise

Curry started the shoulder-based session with bent-over cable lateral raises. Maintaining a neutral spine and a slight bend in his knees, he emphasized staying as long as possible with his arm during the movement. After performing several warm-up sets on each side, Ruffin and his workout partner ramped up the intensity.

Trainer Amer Kamra pushed both bodybuilders to complete sets of 15 reps, providing some assistance to maintain a full sweeping motion. During this first 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 with a lighter load — a programming decision he expounded upon later in 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 first top set, we reduce the weight and we go back-off sets.”

Single-Arm Rear Delt Machine

After using cables for their first exercise, Curry and Ruffin moved on to the rear delt machine. Rather than sitting with their chest against the pad, the bodybuilders sat sideways, which provided more range of motion to build what Kamra described as “3D” shoulders.

Ruffin’s muscular endurance was put to the test during this time. He completed sets ranging between 12-15 reps that pushed him to stretch and contract his rear delts until the point 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.

However, even the former Mr. Olympia winner faced the painful reality of repeatedly performing lateral raises when he finished one of his sets and quickly leaned on a nearby machine to catch his breath. Ruffin wrapped up with a final set that clearly taxed his side delts and traps.

Seated Shoulder Press

As the group transitioned to the plate-loaded shoulder press machine, Kamra let Curry and Ruffin know they would have to perform three “normal” sets, followed by a drop set. Starting with a 20-kilogram plate on each side, the IFBB pros progressed through several sets of this prime shoulder-building exercise.

Ruffin got a bit of a rude awakening from this part of the workout. After completing 12 reps with 35 kilos loaded on each side, he followed up with a drop set that left him humbled, to say the least.

“First day back and they’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 part of the session. Kamra pushed the Nashville native to complete 15 reps with what appeared to be 90 kilograms loaded on each side, 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 another chance to round out their shoulders. In addition, it provided them an opportunity to talk about life away from bodybuilding. Working at a more relaxed pace, they completed rounds of this front delt-focused movement while discussing the how to achieve a balance between bodybuilding and being present for family and other obligations.

“The more you can keep an understanding that these struggle times are going to come, we live in reality, let’s try to plan appropriately,” the 40-year-old Curry explained. “If you have these false expectations or this perfect reality that ain’t going to come, then that’s where you run into roadblocks.”

Kramer brought things back into focus by challenging 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. Both Curry and Ruffin initially used lighter weights to achieve a huge upper-body pump. Kramer then had each man complete three straight sets of 10 reps with progressively heavier dumbbells.

Olympia-Level Shoulder Workout

If you’re aiming for that “boulder for shoulders” look, this workout will provide an excellent stimulus. Working in the 12-15 rep range and utilizing drop sets has the ability to deliver effective results, especially if you pair this type of training protocol with a muscle-building diet.

• 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 better when they step on stage at the Orange County Convention Center. After all, based on their post-workout posing session, both men boast impressive physiques that make them worthy contenders in their respective categories for the 2023 Mr. Olympia show.

Featured Image: Ruff Diesel / YouTube

The post Classic Physique Competitor Terrence Ruffin Trains Delts With Former Mr. Olympia Brandon Curry  appeared first on Breaking Muscle.

There is assuredly no shortage of storylines, but the Men’s Open portion of the contest will be the headline event. Two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay is seeking a legendary “three-peat” in potentially notching a third consecutive title. Contenders like Derek Lunsford, Nick Walker, Hunter Labrada, and Hadi Choopan will try to dethrone the Egyptian titan. Meanwhile, in the Classic Physique category, three-time defending champion Chris Bumstead is vying for his fourth straight championship. Expect athletes like a former two-time winner (2017-2018) Breon Ansley and Terrence Ruffin will attempt to push Bumstead.

To keep track of the action in every division across the entire contest, fans will have the option to livestream it all. Fans can purchase a pay-per-view premium package for $69.99 at the Olympia website — www.olympiaproductions.com.

There are over 200 athletes participating at the 2022 Olympia after a doozy of a qualification period over the 2022 calendar year. Here’s an overview of all the featured divisions at the 2022 Olympia:

2022 Olympia | Competitive Divisions

• Men’s Open (Mr. Olympia)
• Ms. Olympia
• Classic Physique Olympia
• Bikini Olympia
• 212 Olympia
• Fitness Olympia
• Men’s Physique Olympia
• Women’s Physique Olympia
• Wellness Olympia
• Wheelchair Olympia
• Figure Olympia

The expectation is that Elssbiay takes home his third straight Mr. Olympia title. Various legends of the sport, like eight-time Mr. Olympia (1998-2005) Ronnie Coleman, believe Elssbiay is a shoo-in for a victory. Another eight-time Olympia winner (1984-1991), Lee Haney, ironically asserted that Elssbiay is comparable to Coleman at the peak of his powers.

At the same time, the Men’s Open field might still resemble a gauntlet on paper. Lunsford is the former 2021 champion in the 212 division and, even with a recent transition, has drawn praise as a potential dark horse. Two top-five finishers from 2021 in Labrada (fourth) and Walker (fifth) have seemingly only improved while training over the last calendar year. There’s also Choopan, who has knocked on the door of victory with two podium finishes in the last three Olympias. Plus, not to be overlooked, some attention will fixate on William Bonac, who hasn’t finished outside of the top six since 2015.

Needless to say, while Elssbiay will be a heavy favorite (no pun intended), he should likely see the best from his respective peers in what certainly seems like a stacked field.

Featured image: @mrolympiallc on Instagram

The post How to Watch the 2022 Mr. Olympia appeared first on Breaking Muscle.

On Oct. 5, 2022, over his YouTube channel, Bumstead shared a comprehensive look at his recent training. This time, he focused on his legs. After already diagramming how he trains aspects of his body like arms and shoulders earlier in the off-season — the new clip is another detailed look at how one of bodybuilding’s superstars is preparing for the Olympia stage again.

[Related: How to Do the Standing Calf Raise for Complete Leg Development]

Here’s a complete rundown of Bumstead’s latest “killer leg day” before the 2022 Mr. Olympia commences on Dec. 16-18, 2022, in Las Vegas, NV.

Seated Leg Curl, Leg Extension, Hip Adduction

Bumstead treated the first part of his leg workout like a warm-up. He didn’t have a concrete number of repetitions or sets he wanted to reach. It was more about getting his lower body muscles prepared for the meat and potatoes of his training session. The leg curls and leg extension were for Bumstead’s hamstrings and quads, while a few sets on a hip adduction machine loosened up his adductor muscles along the inner midline of his thighs.

Mid-way through this warm-up series, Bumstead removed his shoes and trained in socks for the remainder of his workout. He has previously stated this leg day ritual helps him feel more stable during exercises and improves his mind-muscle connection.

Hack Squat

For his first big movement of the day, Bumstead started with some hack squats. The athlete did an initial set without any plates attached to the machine to get a sense of the movement, and slowly added weight as he progressed. Bumstead’s final working set featured him completing nine reps with nine 45-pound plates on each side, followed by a “back-off set” using seven plates for 12 repetitions.

During a between-set rest period, Bumstead was approached by recently retired, seven-time 212 Olympia winner Flex Lewis. The coincidental meeting likely occurred because the training location, Bev Francis Powerhouse Gym in Syosset, NY, is known as “the East Coast Mecca of Bodybuilding” and regularly hosts a who’s who of bodybuilders and sports stars.

Single-Leg Press

Bumstead shifted to the leg press machine, where he performed a few heavy sets of the movement unilaterally to give both of his legs equal attention. After his sets, he discussed the importance of listening to your body during a workout, especially when you’re having a high energy, high performance day.

“Sometimes you just have to ‘read the room,'” he said. “One day if you feel a lot stronger, if it feels too light, or feels too easy, don’t just do 10 reps to do 10 reps. Rack the weight. Put more weight on. ‘Buckle up for the ride.’ That’s the quote for this year.”

Leg Extension

To center on his quads, Bumstead returned to the leg extension machine as a main lift, not simply a warm-up. While he did a few more challenging sets, Bumstead makes sure not to load too much weight so as to keep any potential punishment on his knees at a minimum.

Instead, he achieved a deep stretch in the bottom position of each rep and worked through a long range of motion for maximum work.

 

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A post shared by Chris Bumstead (@cbum)

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Romanian Deadlift with Barbell

To shift focus on his glutes and hamstrings, Bumstead performed a few sets of a Romanian deadlift with a loaded barbell. The bodybuilder had two plates per side for sets of 12 as he worked through this part of his routine. Bumstead noted that his glutes and hamstrings were still fatigued from the single-leg press, making this relatively light weight more than enough.

Sissy Squat

As he neared the end of his workout, Bumstead implemented some sissy squats into his routine. The movement, which asks the quads to lift the majority of a person’s body weight, can help strengthen connective tissues and muscles in the knees and legs. Bumstead appropriately powered through some sets of sissy squats as best as he could before finally moving off of quad work.

Seated Leg Curl

Bumstead had everything come full circle for this workout when he finished with seated leg curls to give his hamstrings attention. After he “beat up” his legs with textbook-perfect repetitions here, the bodybuilder called it a day.

 

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A post shared by Chris Bumstead (@cbum)

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

Bumstead will have to overcome a few noteworthy peers to win his fourth consecutive Classic Physique Olympia title. There’s former two-time champ Breon Ansley (2017-2018), whose reign ended with Bumstead’s first title in 2019, and Terrence Ruffin, an athlete who usually finishes around the top of the Classic Physique Olympia. Late riser Neil Currey might be someone to watch as a dark horse, too.

However, if this glimpse at Bumstead’s commitment to building powerful legs says anything, his impressive run in the Classic Physique division may well continue.

Featured image: Chris Bumstead on YouTube

The post Chris Bumstead Goes for Broke With a “Killer Leg Day” Routine appeared first on Breaking Muscle.

On Oct. 3, 2022, Currey shared a glimpse at his latest physique with this year’s Mr. Olympia less than three months away. Per a later clarification from Currey’s coach, Ben Chow, the 5’10” bodybuilder weighs 235 pounds at the time of the picture and still plans to lose about 20 pounds to make reach the 215-pound limit for the Classic Physique competition at the Olympia.

 

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A post shared by Neil Currey (@neil_currey)

[Related: The Best HIIT Workouts with Bodyweight, with Kettlebells, and More]

According to NPC News Online, the 2022 Mr. Olympia will be Currey’s debut at the prestigious bodybuilding competition. Though, that doesn’t mean he hasn’t amassed an impressive resume thus far.

Currey has been an International Federation of Bodybuilding and Fitness (IFBB) Pro League member since a seventh-place Classic Physique debut at the 2019 Yamamoto Pro. He’s seemingly only improved ever since that initial top 10 flourish. In 2021, Currey would notch what was the top Pro League result of his career when he finished in second place in the Classic Physique category at the 2021 Tampa Pro.

In 2022, he bested himself when he took home third place at the 2022 Pittsburgh Pro and scored his first career Pro victory at the 2022 New York Pro. In accordance with the IFBB qualification standards for the Olympia, the latter win gave Currey automatic qualification to the 2022 edition of the contest.

Here’s a rundown of Currey’s IFBB Pro League results to this point:

Neil Currey | IFBB Pro League Career Results

• 2019 Yamamoto Pro (Classic Physique) — Seventh place
• 2020 Europa Pro Championships (Classic Physique) — Ninth place
• 2021 Puerto Rico Pro (Classic Physique) — Third place
• 2021 Xtreme Bodybuilding and Fitness Pro (Classic Physique) — Seventh place
• 2021 Tampa Pro (Classic Physique) — Second place
• 2021 Texas Pro (Classic Physique) — Did not place
• 2022 Pittsburgh Pro (Classic Physique) — Third place
• 2022 New York Pro (Classic Physique) — First place

 

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A post shared by Neil Currey (@neil_currey)

[Related: The Best Dumbbell Ab Workouts for a Stronger, Better-Looking Core]

Setting a bar of expectations might be difficult for Currey in his Olympia debut. The highest standard, though, would be toppling three-time reigning Classic Physique Olympia champion (2019-2021) Chris Bumstead. There’s also former two-time winner Breon Ansley (2017-2018) and perennial high-level contender Terrence Ruffin to compete with.

For Currey, a finish somewhere around the top would likely be a great way to burst onto the Olympia scene. He very well could surprise and achieve even more.

The 2022 Mr. Olympia will take place on Dec. 16-18, 2022, in Las Vegas, NV.

Featured image: @neil_currey on Instagram

The post Bodybuilder Neil Currey Weighs 235 Pounds as He Nears First Olympia Competition appeared first on Breaking Muscle.