Shaping an enormously aesthetic physique requires enormously intensive training. Obviously 212 Olympia winner Shaun “The Giant Killer” Clarida has no such issues with his bet. On April 12, 2022, the IFBB Pro shared an intense upper body workout that seemingly attacked every aspect of his arms on his YouTube channel.
As Clarida explains, he usually doesn’t have a wire-to-wire training day for his arms during his off-season. Due to the simmering support and demand from fans (more than 25,000 subscribers on YouTube), Clarida decided to give the people what they wanted and record a weapons session.
It’s a peek into the awesome power of the 2020 Mr. Olympia Champion from 212 and second place on the Mr. Olympia 2021.
Clarida’s Arms Workout
Clarida wastes no time diving right in. He starts the video session by training his triceps and immediately taking care of them with proper care and balance.
Push rope down
Sets and reps: 6-7 x 10, double drop sets on the last set.
Clarida starts the session with a triceps pushdown using a rope attachment. He says he likes to start his arm workout with a single-joint isolated exercise to warm up his triceps muscles before trying heavier compound lifts (lifts that use more than one joint at a time). Research shows that single-joint exercises can be a significant boon for muscle growth when applied practically. (1)
Clarida performs two warm-up sets, two feeders (or build-up sets that are challenging but don’t lead to failure) and three work sets (sets where the athlete pushes close or reaches the actual failure).
cable curl
Sets and reps: 6-7 x 10
Once the strings are pushed down in the rearview mirror, he switches to a cable curling machine. Like the pushdowns, cable curls allow Clarida to warm up the muscle group for heavier sets. Using D-handles for a more comfortable grip than a bar, he follows the same set and replay as the pushdowns.
We’re keeping it pretty basic, straight sets here.
Once Clarida reaches the last set, he sets up a one-sided variation † where an athlete does an x number of reps on one side before switching to the other and doing the same. One study shows that unilateral training can lead to balanced, significant strength gains — up to 29 percent gains in people tested over an extended period of training. (2)
[Related: Bodybuilder Breon Ansley Explains His Decision To Retire From The Classic Physique Division]
Dumbbell Single-Arm Overhead Triceps Extension
Sets and reps: 3 x 10
After completing his first set of overhead extensions, Clarida does something unexpected: he takes off his hoodie to train in a tank top for the rest of the session.
For you, just for you, all my followers… just today I’m going to show you a little bit of skin.
Notably, Clarida maintains that the one-armed dumbbell overhead triceps extension is his favorite fundamental triceps move.
EZ-Bar Curl
Sets and reps: 3 x 10
Before starting this move to work his biceps, Clarida notes that he prefers an EZ bar, which has a unique curl shape, to a straight barbell because it’s easier on his wrists. The bodybuilder starts with 30 pounds on his first set before finally finishing with 100 pounds.
Push down underhand cable
Sets and reps: 3 x 10
Clarida wastes no time after his curls and immediately moves into a superset of cable triceps pushdowns. He again uses D-grips but with an underhanded grip to isolate the long head of the triceps (the triceps muscle closer to your body). It’s a move he says he picked up from his coach, the late John Meadows.
It is important to take care of every triceps muscle, but especially the long head can play a prominent role in the development of strength. Past data has shown that the long head is much more of a factor in muscle activation and strength than the other triceps brachii. (3)
[Related: Watch Bodybuilder Kyle Kirvay Squats 685 Pounds For 5 Reps]
Halter Hammer Curl
Sets and reps: 3 x 10
Clarida then performs cross-body dumbbell hammer curls. By providing more clarity, it’s all a means to keep his workouts simple but effective.
“Let’s stick to the basics. The basics have always worked,” Clarida says. “You have great machines. I use that more when I’m in preparation than now. I feel like this is my growing season for me personally. Compound movements that work best for me. So barbell, dumbbell work. I prefer to rely on that during my growing season.”
Overhead cable extension
Sets and reps: 3 x 10
Clarida’s final triceps workout of the day, centered with the cables – this time sitting on a bench and performed at shoulder height. According to Clarida’s reasoning, he saved this unique triceps move for a good reason.
“They really open up the head of the triceps, get some of my blood in and stretch the fibers,” Clarida says. “They are full of blood, nice and tight. I’m going to stretch them and then I’ll get another big contraction.”
It is an essential shut-off for Clarida because of what good blood flow can do for a muscle. In optimal conditions, an athlete’s blood flow should match the demands of the muscle they are contracting. Anything less, they risk failure and, in the worst cases, can even put themselves at risk of possible injury. (4)
Bi insulator curl
Suggested sets and reps: 3 x 10
Clarida ends his arm workout with an apparent bust for each arm on the “Bisolator” – an older machine that focuses on biceps and works at their peak.
Any athlete who wants to maximize their power output will eventually get around to working on the muscle peak. Over time, findings have shown that training routines that place merit on work peaks will confirm that the athlete has a more efficient strength base. (5)
Mr Olympia is next
One of the crown jewels of professional bodybuilding – the Mr. Olympia event – is still a long way off. Circumstances could change for an elite like Clarida between April and December 2022. If he’s looking to win back the 212 Olympia title from Derek Lunsford, this off-season arm workout certainly won’t hurt his chances.
The 2022 Mr. Olympia will take place on December 15-18, 2022 in Las Vegas, NV.
References:
Gentil, P., Soares, S., Bottaro, M. (2015). Single versus multiple resistance exercises: effects on muscle strength and hypertrophy. Asian sports medicine magazine. 2015 June; 6 (2) Green, LA, Gabriel, DA (2018). The effect of unilateral training on contralateral limb strength in young, elderly and patient populations: a meta-analysis of cross-education. Physiotherapy reviews. 2018 Mar; full. 23; p. 238-249 Kholine, E. et al. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopedica and Traumatologica Turcica. May 2018; 52(3); p. 201-205. Joyner, MJ, Casey, D.P. (2015). Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs. Physiological assessments. 2015 Apr; 95(2); p. 549-601. Sarabia, JM, Moya-Ramón, M., Hernández-Davó, JL, Fernandez-Fernandez, J., Sabido, R. (2017). The effects of training with loads that maximize strength output and individualized repetitions versus traditional strength training. PLOS One. 2017 Oct; 12(10)
Featured image: @shaunclarida on Instagram
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