When Shaun Clarida steps onstage on the 2023 Olympia Weekend in Orlando, FL on Nov. 2-5, 2023, he’ll look to win his second consecutive, and third total, 212 Olympia title. If he does, he’ll be part of Kevin English and Flex Lewis as the one males to have gained three titles because the division started in 2008 because the 202-pound division. The New Jersey native has had a busy 12 months that included turning into a father and relocating to Texas, however now his sights are set on the duty at hand.
On Aug. 14, 2023, Clarida shared an arm training video he did at Vacation spot in Dallas, TX, that gave followers a glimpse at how he’s getting ready to defend his world championship in Orlando.
This exercise featured 9 complete workout routines and he carried out the exercise by alternating actions for the triceps and biceps. Many lifters have skilled their arms utilizing supersets, with workout routines alternated back-to-back with out relaxation. Clarida opts to coach them individually, coaching a number of units of 1 train earlier than working the opposite physique half, so one muscle group might partially get better whereas the opposite was working.
Rope Triceps Pushdown
Clarida began with rope triceps pushdowns, which each labored the triceps and ready his elbows for the work to come back. After warming up, he did units of 12 to fifteen reps whereas retaining his higher arms braced to his sides and performing gradual eccentric actions (negatives) for the reps. The ultimate set was a double drop set, the place he diminished the load to maintain performing further reps.
Cable Biceps Curl
He then switched to biceps with the EZ-curl attachment and did cable curls with a comparatively vast grip. Clarida shared that he needed to get three or 4 units of 12-15 reps at this level within the exercise. The objective for this particular train was to start his biceps work the identical manner he used extensions to start his triceps coaching.
“Similar to triceps: do a very good warm-up, do a feeder [set] the place it feels snug, feels good. Now I’m going to start out including a bit of bit extra weight to get some more difficult reps.”
He added weight for every set, however it wasn’t clear about precisely how a lot he was lifting on the stack.
Shut-Grip Triceps Pushdown
Clarida went again to triceps for his third train of the day. He used the EZ-curl attachment for this model of pushdowns, selecting a more in-depth grip than his earlier curls. He shared that he did a feeder set (a transition between a warm-up and a working weight) with 140 kilos (63.5 kilograms) earlier than transferring as much as 170 kilos (77 kilograms) for 12 reps.
His third set was with 190 kilos (86.2 kilograms), however he acknowledged that was nonetheless “too mild,” so we might tackle your entire stack for his fourth set. He stated he was getting stronger, which he’s happy with.
“I shouldn’t be getting stronger throughout prep. That’s a very good factor. That’s referred to as prep carried out proper.”
After getting eight reps with the stack, he did yet another set with a lighter weight.
Dumbbell Hammer Curl
The second biceps motion was a cross-body hammer curl. Clarida began with 60-pound (27.2-kilogram) dumbbells, alternating arms with every rep. His objective rep vary was eight to 10 reps, however he felt that weight wasn’t difficult sufficient. So, he went to the 70s (31.8 kilogram) for his subsequent set, and he received eight reps for every arm.
Single-Arm Overhead Triceps Extension
He stayed within the dumbbell rack space for overhead extensions with a dumbbell. Not all units have been proven of their entirety, however you can inform he felt assured within the work he put in. Three units for every arm have been accomplished earlier than he switched again to biceps.
Single-Arm Machine Preacher Curl
Clarida referred to as this train considered one of his favorites for biceps. He carried out the train on a machine that allowed him to make use of one arm at a time. He emphasised the significance of each the stretch and contraction with this motion. He maintained a rep vary of 10 to 12 reps for all three units. He gave himself time to relaxation between each arms so he might give max effort to every one.
Single-Arm Triceps Pushdown and Overhead Cable Curls
The subsequent triceps train was one other pushdown variation, placing his wrist by a leg cuff attachment. Going throughout his physique for these extensions allowed Clarida to get a better stretch on the prime of the rep. Just one set was proven earlier than Clarida stated what he would do subsequent for his biceps finisher.
The overhead cable curls have been carried out just like performing a front double biceps pose. Clarida stated that, despite the fact that he used to consider that you can change the height of a bicep, he now is aware of which you can solely take advantage of out of what you have already got.
“Should you have been born with flat biceps, that means there’s no peak, you actually can’t develop that,” he stated. “In case you have a flat biceps, you may have a flat biceps.”
As soon as he reached failure with each arms concurrently, he switched to doing both sides one after the other to complete the biceps off.
Triceps Machine Dips
He had 5 triceps actions on this exercise as a result of the triceps are usually larger than the biceps, by way of their anatomical location on the physique. The ultimate motion for this exercise was machine dips. He as soon as once more emphasised the significance of the stretch on the prime in addition to the contraction on the underside of every rep. After three units of this train, he was completed for the day.
If you wish to carry out a exercise like this for your self, you may comply with the pattern exercise under.
Big Killer-Type Big Arm Exercise
- Rope Triceps Extension — 3 x 12-15
- Cable Biceps Curl — 3 x 12-15
- Cable Triceps Pushdown — 3 x 8-10
- Alternating Dumbbell Hammer Curl — 3 x 8-10 per arm
- Single-Arm Overhead Triceps Extension — 3 x 10 per arm
- Machine Single-Arm Preacher Curl — 3 x 10 per arm
- Cross-Physique Triceps Extension — 3 x 12 per arm
- Overhead Cable Curl — 3 x 12-15 (attain complete muscular failure on final set)
- Triceps Machine Dip — 3 x 12-15
Clarida hopes to be the primary Olympia 212 champion to efficiently defend his title since Lewis’ final win in 2018. Kamal Elgargni gained in 2019, Clarida claimed his first in 2020, and Derek Lunsford was champion in 2021. Lunsford moved to the Males’s Open division in 2022, and Clarida managed to reclaim the title.
Featured Picture: @shaunclarida on Instagram