In a captivating workout video posted on his YouTube channel, Terrence Ruffin, a top competitor in the Classic Physique division, teamed up with former Mr. Olympia champion Brandon Curry to train their delts and prepare for the upcoming 2023 Mr. Olympia competition. Ruffin, who recently secured his spot in the Olympia lineup with a strong performance in Dubai, is determined to make a mark in the upcoming event.
With both bodybuilders seeking redemption from their previous Olympia showings, the training session showcased not only muscle-building exercises but also insightful discussions on the mental and physical toughness required for top-level competition.
Despite their setbacks in 2022, Ruffin and Curry displayed impressive physiques and demonstrated why they are formidable contenders in their respective categories for the 2023 Mr. Olympia show.
Single-Arm Bent-Over Cable Lateral Raise
The single-arm bent-over cable lateral raise is an effective exercise for targeting the deltoid muscles. To perform this exercise, start by attaching a cable handle to a low pulley. Stand with your side facing the cable machine and grab the handle with your hand closest to the machine. Bend forward at the hips, keeping your back straight and your arm extended.
Engage your shoulder muscles to lift the cable handle out to the side, bringing your arm as high as possible without rotating your torso. Slowly lower the cable handle back to the starting position and repeat on the other side.
This exercise is great for isolating the lateral head of the deltoid, which helps to create a rounded, well-defined shoulder appearance. It also engages the muscles of the upper back and core, making it a great compound movement for overall upper body strength and stability. Start with a lighter weight and gradually increase the resistance as you become more comfortable with the movement.
Single-Arm Rear Delt Machine
The single-arm rear delt machine is another excellent exercise for targeting the deltoid muscles, specifically the rear delts. To perform this exercise, sit sideways on the machine with your chest against the pad. Grab the handle with one hand and keep your elbow slightly bent. Engage your rear deltoid muscles to pull the handle back, squeezing your shoulder blades together at the top of the movement. Slowly release the handle back to the starting position and repeat on the other side.
The rear deltoid muscles are often overlooked in shoulder workouts, but they are crucial for achieving a well-rounded, balanced shoulder appearance. Strong rear delts contribute to overall shoulder stability and help to prevent injury. This exercise can also improve posture and upper body alignment. Start with a lighter weight and focus on proper form to ensure maximum activation of the rear deltoids.
Lateral Raise Machine
The lateral raise machine is a popular choice for isolating the side deltoid muscles, which are responsible for shoulder width and definition. To perform this exercise, sit on the machine with your back against the pad and your arms hanging straight down. Grab the handles with an overhand grip and engage your side deltoids to lift the handles out to the side, bringing your arms parallel to the floor. Pause at the top of the movement and then slowly lower the handles back down to the starting position.
Using the lateral raise machine allows you to target the side deltoids without putting strain on other muscle groups. It provides a controlled movement and allows for easy adjustment of weight resistance. To ensure proper form, keep your back against the pad and avoid using momentum to lift the handles. Focus on contracting your side deltoids throughout the exercise for maximum effectiveness.
Seated Shoulder Press
The seated shoulder press is a compound exercise that primarily targets the anterior deltoid muscles, but also engages the side deltoids and triceps. To perform this exercise, sit on a shoulder press machine with your feet planted firmly on the ground. Grab the handles with an overhand grip and align them with your shoulders. Push the handles overhead, extending your arms fully. Slowly lower the handles back down to the starting position and repeat for the desired number of repetitions.
The seated shoulder press is an effective exercise for developing overall shoulder strength and size. It allows you to lift heavy weights safely and targets multiple muscle groups simultaneously. To increase the intensity of this exercise, focus on slow, controlled movements and squeeze your shoulder muscles at the top of the movement. Be sure to maintain proper form and avoid arching your back or using momentum to lift the handles.
Cable Rope Front Raise
The cable rope front raise is an isolation exercise that targets the front deltoid muscles. To perform this exercise, attach a rope handle to a low pulley. Stand with your feet hip-width apart and grasp the rope handles with an overhand grip. Hold the handles at waist level with your arms extended and palms facing down. Engage your front deltoids to lift the handles straight out in front of you until your arms are parallel to the floor. Slowly lower the handles back down to the starting position and repeat for the desired number of repetitions.
The cable rope front raise allows for a full range of motion and provides constant tension on the front deltoids throughout the movement. This exercise can help to improve shoulder strength and stability, as well as enhance upper body symmetry. Focus on maintaining proper form and control the weight throughout the exercise. Start with a lighter weight and gradually increase the resistance as you become more comfortable with the movement.
Dumbbell Lateral Raise
The dumbbell lateral raise is a classic exercise for targeting the side deltoid muscles. To perform this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing your thighs. Engage your side deltoids to lift the dumbbells out to the side, keeping your arms straight and your wrists neutral. Pause at the top of the movement and then slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.
The dumbbell lateral raise is a simple yet effective exercise for building shoulder width and definition. It can be performed with a variety of weight options, making it suitable for beginners and advanced lifters alike. To maximize the effectiveness of this exercise, focus on maintaining proper form and avoid using momentum to lift the dumbbells. Keep your core engaged and your shoulders relaxed throughout the movement.
Olympia-Level Shoulder Workout
Training your shoulders to reach Olympia-level requires a well-rounded workout that targets all aspects of the deltoid muscles. The combination of compound and isolation exercises provides a comprehensive workout that promotes muscle growth, strength, and definition. Here is an example of an Olympia-level shoulder workout:
- Single-Arm Bent-Over Cable Lateral Raise: Perform 3 sets of 12-15 reps on each arm. Focus on maintaining proper form and engaging the lateral deltoids throughout the movement.
- Single-Arm Rear Delt Machine: Perform 3 sets of 12-15 reps on each arm. Focus on squeezing the rear deltoids at the top of the movement and controlling the weight throughout.
- Lateral Raise Machine: Perform 3 sets of 12-15 reps. Focus on keeping your back against the pad and lifting the handles with your side deltoids.
- Seated Shoulder Press: Perform 3 sets of 10-12 reps. Focus on a full range of motion and maintaining proper form throughout the exercise.
- Cable Rope Front Raise: Perform 3 sets of 12-15 reps. Focus on lifting the handles with your front deltoids and controlling the weight throughout the movement.
- Dumbbell Lateral Raise: Perform 3 sets of 10-12 reps. Focus on maintaining proper form and controlling the weight throughout the exercise.
By incorporating these exercises into your shoulder workout routine, you can enhance the size, strength, and definition of your deltoids. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the movements. Rest for 1-2 minutes between sets to allow for proper recovery.
More from Breaking Muscle
Breaking Muscle offers a wealth of resources for fitness enthusiasts and athletes. Here are a few articles that you may find helpful:
- The Best Shoulder Workouts for More Muscle, For Strength, For Beginners, and More: This article provides a variety of shoulder workouts tailored to different goals and fitness levels. Whether you’re looking to build muscle, increase strength, or start a new shoulder routine, you’ll find valuable information and exercise suggestions here.
- Reigning Champion Chris Bumstead Shares Full Day of Eating 6 Weeks Out From 2023 Mr. Olympia: Learn what it takes to fuel a champion’s body with this insight into Chris Bumstead’s daily nutrition. Discover the foods and meal timing strategies that help support his training and physique goals.
- Hunter Labrada Targets Chest, Shoulders, and Triceps During “Push” Workout in 2023 Mr. Olympia Prep: Follow along with Hunter Labrada as he trains his chest, shoulders, and triceps in preparation for the 2023 Mr. Olympia. Gain insight into his training techniques and exercises to incorporate into your own routine.
- How to Do the Overhead Dumbbell Press for Wider Shoulders and Upper-Body Strength: Learn the proper form and technique for the overhead dumbbell press. This exercise targets the shoulders, upper body, and core, helping to build strength and size.
These articles, along with many more on Breaking Muscle, provide valuable information and tips to help you maximize your fitness journey.
Training Session Highlights
The training session between Terrence Ruffin and Brandon Curry showcased the physical and mental toughness required to compete at the highest level. The highlights of their delt-focused workout included exercises such as the single-arm bent-over cable lateral raise, single-arm rear delt machine, lateral raise machine, seated shoulder press, cable rope front raise, and dumbbell lateral raise. Each exercise targeted different aspects of the deltoid muscles, allowing for a well-rounded shoulder workout.
Ruffin and Curry faced challenges and pushed themselves throughout the training session. With the guidance of their trainer, Amer Kamra, they performed multiple sets and reps to maximize muscle growth and strength. The use of drop sets and varying resistance added intensity to the workout, helping to stimulate muscle growth and improve overall shoulder development.
Upcoming 2023 Mr. Olympia Show
The article also mentioned the upcoming 2023 Mr. Olympia show, which both Ruffin and Curry are preparing for. After disappointing showings at the 2022 Mr. Olympia, they are determined to bounce back and showcase their improved physiques and skills on stage. The Mr. Olympia show is a prestigious event that brings together the best bodybuilders from around the world to compete for the title of Mr. Olympia in their respective divisions.
The 2023 Mr. Olympia is scheduled to take place at the Orange County Convention Center in Orlando, Florida. It will be a highly anticipated event for fans, bodybuilders, and fitness enthusiasts alike. Ruffin and Curry, along with other top competitors, will have the opportunity to showcase their hard work and dedication on stage in front of a global audience.
In conclusion, the article provided a comprehensive overview of a delt-focused training session between Terrence Ruffin and Brandon Curry. It highlighted the importance of targeting all aspects of the deltoid muscles and showcased various exercises that can be incorporated into a shoulder workout routine. It also mentioned upcoming events, such as the 2023 Mr. Olympia, which adds excitement and motivation for athletes and fans alike. By following the exercises and tips mentioned in the article, individuals can enhance their shoulder development and work towards achieving their fitness goals.
I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.
This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.