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Coming off a clutch performance in Dubai that clinched him a spot in the 2023 Mr. Olympia lineup, Terrence Ruffin has a chance to remind everyone why he’s considered one of the top competitors in the Classic Physique division. The 2022 Arnold Classic winner officially earned a trip to Orlando, FL by taking home the Classic Physique title at the 2023 Dubai Pro on Sept. 24, 2023, putting him on track to walk across the stage during 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 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.

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Considered the king of the Classic Physique division, Chris Bumstead understands exactly what it takes to become a champion. Coming off four consecutive first-place finishes at the Mr. Olympia show, the decorated bodybuilder has his sights set on taking home the title for the fifth year in a row.

Focused on fine-tuning his training and diet so he can be stage-ready for November, Bumstead gave viewers an inside glimpse at what a full day of eating looks like in a vlog posted on his YouTube channel on Oct. 1, 2023.

Six weeks out from the 2023 Mr. Olympia, Bumstead is officially in full contest prep mode. Following a phase in which he consumed nearly 4,000 calories per day, he’s cut back significantly on his overall caloric intake. Although his diet doesn’t include much variety, there’s little doubt Bumstead’s approach should pay off for the upcoming show in Orlando, FL.

Meal 1

• Protein pancakes made with 150 grams (two-thirds cup) of egg whites, two whole eggs, 70 grams (three-fourths cup) of oats, 1 scoop of Sunfiber, 1 scoop of collagen protein, 1 scoop of whey protein powder supplement, and 40 grams (one-quarter cup) of pumpkin puree

Bumstead began his day by whipping up a batch of protein-packed pancakes for breakfast. His personal recipe features several sources of this critical macronutrient, including whole eggs, a scoop of collagen protein, and a scoop of whey protein powder. Plus, the uber-popular bodybuilder added pumpkin puree to the blender to help bind everything together.

After cooking up a stack, Bumstead topped his pancakes with 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup.

Macros: 619 calories, 54 grams of carbs, 64 grams of protein, 14 grams of fat

Meal 2

• 200 grams (1 ⅛ cup) white rice
• 180 grams (6.3 ounces) white fish
• Shredded lettuce
• Sliced cucumbers
• Dressing made with fresh lemon juice, organic honey dijon mustard, and coconut aminos

For his second meal, Bumstead went with a familiar pairing in the bodybuilding community: fish and rice. He explained that he typically eats something like this around 11:30 a.m. as a simple way to get in quality nutrients. However, with the 2023 Mr. Olympia show rapidly approaching, Bumstead’s trainer, Hany Rambod, recently made some changes to the structure of his eating plan, upping the number of meals from five to six while reducing the amount of protein from 220 grams of meat per meal to 180.

“I need it because the hungrier I get the more soon I want to eat my meals,” Bumstead explained. “My appetite is just crazy right now, and I’m not eating a lot of food that fills me up, so I’m spreading out my meals, helping build up my metabolism, and getting protein in throughout the day.”

Macros: 450 calories, 58 grams of carbs, 46 grams of protein

Meal 3 – Pre-Workout Meal

• 200 grams (1.5 cups) white potato
• 180 grams (6.3 ounces) 99% lean ground turkey

Bumstead’s third meal consisted of a clean source of carbs (potatoes) and a form of ultra-lean protein (ground turkey). Because neither food is particularly flavorful on its own, he spiced things up by adding ketchup and sriracha.

Admittedly not the most creative cook, Bumstead highlighted how he strategically uses specific condiments to make his meals more enjoyable. Despite being a rest day, he utilized meal No. 3 to fuel a cardio workout. The four-time Mr. Olympia winner noted that he likes to have at least three meals of carbs in his body before he trains.

Macros: 360 calories, 40 grams of carbs, 45 grams of protein

Meal 4

• 200 grams (seven ounces) white fish
• White rice
• Broccoli slaw
• Shredded lettuce
• Sliced baby cucumbers

In the aftermath of an hour-long cardio session, Bumstead ate essentially the same meal that he did earlier in the day. Just like meal No. 2, his fourth included a mix of vegetables, white fish, and white rice. This time, though, he upped the protein a bit by consuming 200 grams of fish to support recovery.

Macros: 434 calories, 57 grams of carbs, 40 grams of protein

Snack

• “Ice cream” made with 2 scoops of dark chocolate whey protein powder and water

As close to a “cheat” as you’ll get, Bumstead satisfied his sweet tooth by relying upon a Ninja CREAMi to create a guilt-free treat. While many users of the device have flexed their creative culinary muscles on social media, Bumstead’s recipe contained just two ingredients: water and his signature dark chocolate whey protein powder.

While he suggested using almond milk or oat milk for a better texture, he showed how adding extra water and blending everything again can help produce a fluffier final product that looks similar to soft-serve ice cream.

Meal 5

• 200 grams (seven ounces) wild-caught cod
• 150 grams (three-fourths cup) white rice
• Shredded lettuce

Bumstead’s fifth meal looked nearly the same as his previous one, with wild-caught cod serving as his source of protein. Although he didn’t provide specific macros, it’s obvious he didn’t have much dietary fat in his penultimate meal of the day.

Meal 6

• 200 grams (seven ounces) steak

Wrapping up the day with a seven-ounce steak gave Bumstead one last opportunity to feed his muscles much-needed protein and amino acids. He skipped out on any sides, noting that he does not eat any carbs during his sixth and final meal of the day.

Total macros: 2,730 calories, 257 grams of carbs, 330 grams of protein, 31 grams of fat

Bumstead’s no-nonsense style of eating is just one reason he’s become one of the most successful figures in the sport. Add that to an intense training protocol and a disciplined mindset and you have all the tools needed to be a champion. And if Bumstead remains on point over the ensuing weeks, he should emerge victorious at the 2023 Mr. Olympia, too.

Featured Image: Chris Bumstead / YouTube

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Two years after Canadian strongman Kevin Fast captivated a live television audience by pulling a 28,850-pound New York City public bus down Manhattan’s West 67th Street, Australian standout Jordan “Biggie” Steffens has officially made that historic achievement look rather ordinary. On Sept. 28, 2023, Guinness World Records announced that Steffens broke the record for the heaviest vehicle pulled with the upper body.

No stranger to showcasing his rare strength and power, the 33-year-old didn’t just edge out Fast, either. Instead, Steffens raised the bar significantly by successfully pulling a 44,753-pound hydraulic crane a distance of 16.4 feet to set the new world record.

A native of Adelaide, South Australia, Steffens smashed the previous mark by 15,903 pounds (7,213 kilograms) after spending six months specifically preparing for the event. Because Guinness World Records rules stipulate that a challenger must be in a seated position, he focused his training efforts on his back and arm muscles.

Steffens has spent quite a bit of time working on developing upper-body strength and endurance over the last few years. After all, he had to overcome a ruptured left biceps in 2019 that required 12 weeks of surgery and rehab. The strength coach and decorated strongman competitor suffered the same injury in his right biceps in 2021, which forced him to “start at square one and rebuild” yet again.

Thanks to a support network of healthcare professionals, Steffens put himself on a path to pull off the record-setting feat. And as if doing it once wasn’t enough, he performed the stunt again at the 2023 Royal Adelaide Show, raising just over $25,000 for the Starlight Children’s Foundation by pulling a giant purple crane aptly named “Barney.”

Steffens started his career at the age of 21 before retiring from competitive strongman in 2018 to shift his focus to performance-based events like plane pulls, train pulls, and crane pulls. And just like the enormous vehicles he works with, he requires a tremendous amount of fuel for optimal performance.

“What a normal person has daily for their man dinner, I have every three hours,” Steffens said.

A typical breakfast includes six to eight eggs, four pieces of toast, fruit, and a protein shake. Every three hours after that, Steffens eats a meal consisting of a portion of chicken, beef, lamb, fish, or kangaroo, some vegetables, and a large serving of rice or pasta. Following that type of nutrition plan provides the decorated strongman with sufficient protein for muscle growth and recovery, as well as carbohydrates to support high-intensity activities that are anaerobically demanding.

Expect Steffens to continue with that approach as 2023 comes to a close. Despite owning two Guinness World Records titles (he achieved the fastest 20-meter by a three-person tower with fellow Australians Shani Stephens and Josh Strachan in 2021), he has “big plans” in the coming months to take on other challenges and raise more money for charity.

And as long as he stays healthy, don’t be surprised to see Steffens set another world record sooner than later.

Featured Image: Jordan Steffens / Instagram

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