Clarida will bulk for the 2024 bodybuilding season after favorable blood take a look at experiences.
Final up to date on December 18th, 2023
Two-time 212 Olympia champion Shaun Clarida relinquished the 212 Olympia throne in 2023 to Keone Pearson, who improved from his sixth-place end in 2022. On Dec. 11, 2023, Clarida shared a video on his YouTube channel, revealing the again exercise he’s implementing within the low season to assist reclaim the 212 title on the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
Clarida will change to a bulking section after his blood work confirms all his well being markers are on track. His low season coaching entails heavy units within the 8-12 rep vary. Till then, although, Clarida lifts comparatively lighter by way of high-volume again coaching with the programming like:
Shaun Clarida Again Coaching
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Impartial-Grip Lat Pulldown
Clarida began his again coaching with close-grip lat pulldowns. He used an open row attachment with a impartial grip utilizing 4 fingers. Clarida used lifting straps and stored his thumbs off the deal with to reduce biceps engagement.Â
Clarida led along with his elbows — a helpful mind-muscle connection to carry out this motion as a row moderately than a curl — and stored his arms tight to his sides. He maintained a impartial backbone all through, eliminating momentum.Â
T-Bar Row
T-bar rows goal the higher again, together with the rhomboids, teres minor and main, and center traps. Sticking to his type cues, Clarida stored his elbows tight to his torso to bias his lats greater than his rear delts.
I put all of the compound stuff originally as a result of I’ve probably the most vitality. Towards the top, [I] focus extra on cables and machines.Â
Clarida used 35-pound weight plates and carried out his T-bar rows whereas standing on blocks to increase his vary of movement.
Dumbbell Row & Machine Row
Clarida carried out single-arm dumbbell rows with a staggered stance. He lowered the dumbbell to some inches off the ground, paused, and contracted his lats by the concentric.
The seated rows have been carried out on a Prime Hybrid Row machine, which permits Clarida to control the resistance profile to overload his goal muscle tissues of alternative. The converging handles enable for a deeper contraction at lockout as they’re higher aligned along with his construction.
[Related: Hadi Choopan’s Shoulder Training Post 2023 Olympia]
Seated Cable Row & Rack Pull
Clarida carried out seated cable rows with a supinated grip. He pulled the deal with to his stomach button to bias his decrease lats. Clarida leaned over on the backside of every rep to stretch his lats.
Since Clarida has two herniations in his again, he avoids deadlifting off the ground. He prefers rack pulls to coach his erectors and decrease again.Â
Straight-Arm Cable Pulldown
Clarida concluded his again coaching with straight-arm cable pushdowns utilizing a rope attachment to additional stretch his lats and obtain a pump, which has been proven to advertise higher hypertrophy. [1]
Clarida is preserving his plan for the 2024 aggressive season below wraps however is anticipated to compete on the 2024 Olympia in an try to reclaim his 212 Olympia title. If profitable, it could be his third time atop the division.
References
- Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Coaching. J Energy Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.
Featured picture: @shaunclarida on Instagram