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The two-time reigning 212 Olympia champion Shaun Clarida has begun his prep for the 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL. At this stage of his prep, Clarida hasn’t cut calories significantly. As a result, his high-volume workouts are sufficiently fueled to improve muscle conditioning and build muscle mass.
On July 20, 2023, Clarida took to his YouTube channel to share his latest back and biceps workout that he is using to build an Olympia-winning physique. At the time of recording, Clarida was within 16 weeks from stepping on stage in Orlando. Check out his training session below:
[Related: Here’s What Breon Ansley’s New Training Style for Leg Hypertrophy Looks Like]
Shaun Clardia’s Back and Biceps Workout
Clarida did seven back and two biceps exercises in his high-volume training session:
[Related: Bodybuilding Lore Addressed: Can You Actually Target Your Inner Chest?]
Pull-Up
Clarida favors assisted pull-ups over bodyweight variations to eliminate the use of momentum and reduce biceps engagement, resulting in greater upper back muscle fiber recruitment.
Clarida reduced the weight on the stack with each set, a variation of pyramid training. For the first set, Clarida completed 20 reps. He progressively decreased the weight, leading to 15 and 12 reps on the final two sets, respectively.
Meadow’s Row
Clarida used a handle attachment with an overhand grip. He drove his elbow to his side to bias his lats and rear delts. The two-time 212 Olympia champ performed two feeder sets with light weight.
Clarida added five 25-pound weight plates to the bar for the first working set and did 10 reps. Using smaller plates allowed Clarida to work his back through its full range of motion. His final set involved 150 pounds.
Chest-Supported T-Bar Row
Clarida performed three feeder sets on the T-bar row before adding two 45-pound plates for his first working set. He used D-handle attachments on the machine to ease the pressure on his wrists. He kept his elbows tight on concentrics and paused at the top.
Machine Row & Seated Row
Clarida used specialized training equipment from Prime Fitness for the fourth and fifth exercises. The ‘Extreme Row’ plate-loaded machine biased his lats by mimicking a dumbbell row. Clarida used a pronated grip during his seated rows, flaring his elbows to bias his traps and rear delts.
Rows, rows, rows. That’s the key to a big back.
Clarida relies on rowing exercises to build a thick, wide back. By varying his grip, Clarida alters the line of pull, stimulating different sections of his back for overall development.
Close-Grip V-Bar Pulldown & Straight-Arm Lat Pulldown
Using a neutral grip (palms inward), Clarida kept his elbows close to his sides during the concentrics, applying more of the load onto his lats rather than his shoulders.
Once he switched to a multi-grip rope attachment for the straight-arm lat pulldowns, he leaned to 45 degrees. He opined that straight-arm lat pulldowns are excellent for building width, helping the lats pop in the front lat spread and front double biceps poses.
Hyperextension
Clarida’s final exercise was weighted hyperextensions for his erector spinae. Since Clarida has suffered two herniations in his lower back, he used relatively lightweight and ensured movement through his full range of motion.
Single-Arm Preacher Curl & Dumbbell Hammer Curl
Clarida’s biceps training began with single-arm preacher curls. Unilateral exercises can help mind-muscle connection and offset any strength imbalances since one’s dominant limb cannot overtake load from the other.
Alternating dumbbell hammer curls was Clarida’s final back and biceps workout exercise. Neutral grip dumbbell curls bias the brachialis, potentially adding thickness to the upper arms to help aesthetically balance a denser back.
Road to 2023 Olympia
Although Clarida is a favorite to defend the 212 title at the 2023 Olympia on Nov. 2-5, 2023, it won’t be easy. The 2019 212 Olympia champ Kamal Elgargni, 2022 Olympia silver medalist Angel Calderon Frias, and Ahmad Ashkanani are prime contenders seeking the throne. Additionally, two-time Classic Physique Olympia champion Breon Ansley is in the hunt for a 212 Olympia qualification and could prove a strong challenger as well.
Featured image: @shaunclarida on Instagram
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Courtesy : https://barbend.com/shaun-clarida-back-and-biceps-training-four-months-out-2023-olympia/