Bodybuilder Shaun Clarida kicked off his 2022 Olympia prep with a stable pull day exercise. Clarida is among the elite 212 division opponents and has gained a number of skilled bodybuilding competitions over the course of his profession. Profitable the Olympia 212 title in 2020 marked the top of his aggressive achievements within the division. Nonetheless, the 39-year-old later moved as much as the Open Professional division and gained his divisional debut on the 2021 Legion Sports activities Fest Professional.
Clarida begins his competitors preparation about 20 weeks earlier than Olympia. As a mark of the start of his prep, he lately uploaded a again and biceps exercise to his YouTube channel. For these of you questioning concerning the distinction in coaching and food plan throughout low season and prep for Shaun Clarida, the 39-year-old gave the reply firstly of the video. Clarida mentioned:
“I maintain my food plan just about the identical all yr spherical. Solely modifications I make is I’ll begin including a bit of little bit of cardio and being a bit of bit restrictive with my food plan. Coaching continues to be the identical.”
Shaun Clarida’s Pull Day exercise
General, the exercise consisted of:
Again exercise
- Assisted pull-ups on the machine
- T-bar rows
- Single arm dumbbell rows
- Chest-supported machine rows
- Rack pulls
Biceps exercise
- Single arm concentrated curls
- Seated EZ bar curls
Again exercise
Assisted pull-ups on the machine
Shaun Clarida began the again exercise with assisted pull-ups on the machine. Clarida believes that pull-ups are the last word train to attain a large again. Therefore, nearly all of his pull day / again exercises begin with this motion. It might sound a bit of uncharacteristic for an expert bodybuilder to carry out assisted pull-ups on a machine. Nonetheless, Clarida chooses this technique to take the momentum out of play.
After reaching a sure level in coaching, individuals are likely to sway away from the right approach and rely much more on issues like momentum, overusing biceps and even kick with the legs to maneuver upwards. All these items can doubtlessly result in diminished outcomes. Subsequently Clarida prefers to carry out the pull-ups on the machine with a bit of help from weights.
“I’ve at all times recognized pull-ups however the one individual that I talked to – who actually caught it into my mind that pull-ups in each again exercise is vital and is the important thing – was Iris Kyle,” Shaun Clarida mentioned.
Clarida carried out just a few units of pull-ups with a minimal 25lbs weight to help and moved on to the following train.
T-bar rows
Shaun Clarida subsequent moved on to the traditional T-bar rows to work the again additional. After the preliminary warm-up set with one plate, the 39-year-old labored his method as much as 5 plates within the working set. He maintained a ten to 12 reps vary for all of the units of this motion.
In between the units, Shaun Clarida defined the explanation why he doesn’t change his coaching loads all year long. Clarida mentioned:
“Pulling heavy from begin to end is what maintains that muscle, offers you that full, dense and onerous look all the way in which to the stage. So, that’s one thing I’ve at all times performed. I’ve by no means minimize my units, my reps or poundages.”
Single arm dumbbell rows
Shaun Clarida subsequent took to the motion that he watched bodybuilders like Dorian Yates, Flex Wheeler, and others carry out whereas he was rising up – dumbbell rows. Whereas explaining the explanations for placing an emphasis on free weights over machines, Shaun Clarida acknowledged the advantages of machines. Nonetheless, he added that he makes use of machines in direction of the later levels of his prep – primarily to keep away from accidents.
“I’m simply beginning prep. I’m nonetheless fairly sturdy. I’ve acquired plenty of meals in me. I need to nonetheless type of construct muscle going into the prep. So I maintain that weight heavy and stick with fundamental compound actions,” Shaun Clarida added.
After beginning with barely lighter dumbbells, Shaun Clarida carried out the highest set of dumbbell rows with 160lbs dumbbells and moved on to the following train.
Chest supported machine rows
A majority of actions in Shaun Clarida’s exercise contain free weights that require core and decrease again stability. In consequence, he selected to go for chest-supported machine rows as a way to give his decrease again some relaxation.
Clarida carried out this train with an overhand grip to work the center again, rhomboid, and the traps. After getting just a few units in, Shaun Clarida went again to working with free weights for the following motion.
Rack pulls
Deadlifts may look like a most popular possibility for an elite bodybuilder like Shaun Clarida. Nonetheless, resulting from herniations within the decrease again, Shaun Clarida now not performs deadlifts immediately from the ground.
“I hate to beat the useless horse. However once more, there isn’t a mistaken or proper solution to prepare. There aren’t ‘must-workout’ issues you must do like deadlifts… There are particular methods to coach with out inflicting additional harm,” Shaun Clarida mentioned.
Nonetheless, it’s nonetheless protected for the previous Olympia 212 winner to carry out rack pulls because the vary of movement is considerably lowered which places much less pressure on the decrease again. Shaun Clarida carried out the primary set of rack pulls with a single plate and slowly labored his method as much as 5 plates for the highest set with a twelve to fifteen rep vary. This motion served because the finisher as Clarida subsequent moved on to do the biceps workout routines.
Biceps exercise
Shaun Clarida’s present exercise break up consists of a push day, pull day, and legs day. Subsequently he doesn’t have a devoted arms day in his routine.
“I don’t have a direct arm day through the develop season (low season). I’m nonetheless going to maintain the identical routine. I’ll sprinkle a bit of little bit of biceps (actions) on my again day. As soon as I hit about ten weeks out or so, that’s once I’ll carry an arm day again in immediately…”
The biceps exercise on this present day consisted of some easy actions. Shaun Clarida began the biceps exercise with single-arm Dumbbell preacher curls with reasonable weights and carried out just a few units as he slowly elevated the burden for subsequent units. Seated EZ bar curls served because the finisher for the temporary biceps exercise.
Whereas he has made a transition to the Open division, the 212 division isn’t a factor of the previous for Shaun Clarida. The previous divisional king desires to create historical past by competing in each the 212 and Open Professional divisions on the 2022 Olympia. Nonetheless, he doesn’t have a transparent reply from the organizers concerning whether or not he can be allowed to do it. Though there may be ambiguity about Clarida’s divisional future, the soon-to-be-father has all of the motivation on the planet to start out the prep.
Courtesy of Shaun Clarida’s private YouTube channel, you possibly can watch the total exercise video right here: