Bodybuilder Shaun Clarida Breaks Down an Intense Arms Exercise


Shaping a tremendously aesthetic physique requires tremendously intense coaching. It’s evident that 212 Olympia winner Shaun “The Big Killer” Clarida has no such points along with his dedication. On April 12, 2022, the IFBB Professional shared an intense higher physique exercise that seemingly attacked each facet of his arms on his YouTube channel.

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As Clarida explains, he doesn’t normally have a wire-to-wire coaching day dedicated to his arms throughout his low season. Resulting from simmering fan assist and demand (over 25,000 subscribers on YouTube), Clarida determined to present the folks what they wished and report an arms session.

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It’s an inside look into the stellar energy of the 2020 212 Mr. Olympia Champion and the second-place finisher on the 2021 Mr. Olympia. 

Clarida’s Arms Exercise

Clarida doesn’t waste any time diving proper in. He begins the video session by working his triceps and taking good care of them with applicable care and stability straight away. 

Rope Pushdown 

Units and Reps: 6-7 x 10, double drop units on last set.

Clarida begins the session with a triceps pushdown utilizing a rope attachment. He says he likes to start his arm exercises with an remoted, single-joint train to heat up his triceps muscle tissues earlier than trying heavier compound lifts (lifts that have interaction a couple of joint concurrently). Analysis exhibits that single-joint workout routines is usually a important boon to muscle progress when utilized virtually. (1)

Clarida performs two warmup units, two feeders (or build-up units which can be difficult however aren’t pushing to failure), and three working units (units the place the athlete pushes near or reaches precise failure).

Cable Curl 

Units and Reps: 6-7 x 10

As soon as rope pushdowns are within the rearview mirror, he transitions to a cable machine for cable curls. Just like the pushdowns, cable curls permit Clarida to heat up the muscle group earlier than heavier units. Utilizing D-handles for a extra snug grip than a bar, he follows the identical set and rep format because the pushdowns. 

We’re gonna hold it fairly fundamental, straight units right here.

As soon as Clarida reaches the ultimate set, he institutes a unilateral variation the place an athlete does x-number of reps on one aspect earlier than switching to the opposite and doing the identical. One examine exhibits that unilateral coaching might result in balanced, important energy features — as much as 29 p.c will increase in examined folks over an prolonged coaching interval. (2)

[Related: Bodybuilder Breon Ansley Explains His Decision To Retire From The Classic Physique Division]

Dumbbell Single-Arm Overhead Triceps Extension 

Units and Reps: 3 x 10

After ending his first set of overhead extensions, Clarida does one thing surprising — he removes his hoodie to work out in a tank high for the remainder of the session. 

For you, only for you, all my followers…right this moment solely, I’m going to indicate you a little bit little bit of pores and skin.

Notably, Clarida maintains the single-arm dumbbell overhead triceps extension is his favourite, foundational triceps motion. 

EZ-Bar Curl

Units and Reps: 3 x 10

Earlier than Clarida begins this motion to work out his biceps, he notes that he prefers an EZ-bar, which has a novel curl form, over a straight barbell as a result of it’s simpler on his wrists. The bodybuilder begins with 30 kilos on his first set earlier than ultimately ending with 100 kilos. 

Underhand Cable Pushdown

Units and Reps: 3 x 10

Clarida wastes no time after his curls and instantly proceeds to a superset with cable triceps pushdowns. He once more makes use of D-handles however with an underhanded grip to isolate the lengthy head of the triceps (the triceps muscle nearer to your physique). It’s a transfer he says he picked up from his coach, the late John Meadows. 

Taking good care of each triceps muscle is necessary, however the lengthy head may particularly play a outstanding position in energy improvement. Previous information has proven that the lengthy head is way extra of a think about muscle activation and power than the opposite triceps brachii. (3)

[Related: Watch Bodybuilder Kyle Kirvay Squats 685 Pounds For 5 Reps]

Dumbbell Hammer Curl

Units and Reps: 3 x 10

Clarida then performs cross-body dumbbell hammer curls. In providing extra readability, it’s all a method to maintain his exercises easy however efficient. 

“Let’s persist with the fundamentals. The fundamentals have all the time labored,” Clarida says.”You’ve received some nice machines. I extra so make the most of that when I’m in prep versus now. I really feel like now could be my progress season for me personally. Compound actions that work the perfect for me. So barbell, dumbbell work. That’s what I wish to depend on largely throughout my progress season.”

Overhead Cable Extension

Units and Reps: 3 x 10

Clarida’s final triceps exercise of the day centered again with the cables — this time whereas seated on a bench and carried out at shoulder peak. Per Clarida’s rationale, he saved this distinctive triceps motion for an excellent purpose.

“They actually open the triceps head, get a few of my blood in there and stretch the fibers,” Clarida says. “They’re stuffed with blood, good and tight. I’m gonna go stretch them out after which get yet one more huge contraction out of them.”

It’s a necessary nearer for Clarida due to what high quality blood movement can do for a muscle. In optimum circumstances, an athlete’s blood movement should match the calls for of no matter muscle it’s they’re contracting. Something much less, they threat failure and, within the worst-case state of affairs, may even put themselves at risk of potential damage. (4)

Bisolator Curl

Advised Units and Reps: 3 x 10

Clarida caps his arms exercise with an obvious set to failure for every arm on the “Bisolator” — an older machine targeting biceps and dealing their peak.

Any athlete in search of to maximise their energy output will ultimately come round to engaged on a muscle’s peak. Over time, findings have proven coaching routines that place benefit on working peaks will bear out with the athlete having a extra environment friendly energy basis. (5)

Mr. Olympia Is Subsequent

One of many crown jewels {of professional} bodybuilding — the Mr. Olympia occasion — continues to be a methods off. Circumstances might change for somebody elite like Clarida between April and December 2022. If he’s planning to reclaim the 212 Olympia title from Derek Lunsford, this low season arm exercise actually doesn’t damage his probabilities.

The 2022 Mr. Olympia will happen on December 15-18, 2022, in Las Vegas, NV. 

References: 

  1. Gentil, P., Soares, S., Bottaro, M. (2015). Single vs. Multi-Joint Resistance Workout routines: Results on Muscle Energy and Hypertrophy. Asian Journal of Sports activities Medication. 2015 Jun; 6(2)
  2. Inexperienced, L.A., Gabriel, D.A. (2018). The impact of unilateral coaching on contralateral limb energy in younger, older, and affected person populations: a meta-analysis of cross-education. Bodily Remedy Evaluations. 2018 Mar; Vol. 23; p. 238-249
  3. Kholinne, E. et al. (2018). The completely different position of every head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica. 2018 Might; 52(3); p. 201–205.
  4. Joyner, M.J., Casey, D.P. (2015). Regulation of Elevated Blood Circulate (Hyperemia) to Muscle mass Throughout Train: A Hierarchy of Competing Physiological Wants. Physiological Evaluations. 2015 Apr; 95(2); p. 549–601.
  5. Sarabia, J.M., Moya-Ramón, M., Hernández-Davó, J.L., Fernandez-Fernandez, J., Sabido, R. (2017). The results of coaching with hundreds that maximise energy output and individualised repetitions vs. conventional energy coaching. PLOS One. 2017 Oct; 12(10)

Featured picture: @shaunclarida on Instagram


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