Bodybuilder Shaun Clarida Locks Out 150-Pound Incline Dumbbell Presses For 20 Reps


On April 19, 2022, Worldwide Federation of Bodybuilding and Health (IFBB) Professional League bodybuilder Shaun Clarida confirmed his endurance throughout one other pivotal low season exercise. To check his stamina and attain a “muscle pump,” the previous 212 Mr. Olympia Champion (2020) crushed 150-pound incline dumbbell presses for a staggering 20 reps.

Try the carry beneath — the place Clarida is carrying a lifting belt and wrist straps — by way of his Instagram profile: 

[Related: Bodybuilder Hunter Labrada Powers Through A 495-Pound Banded Squat For 17 Reps]

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Behind the Pump

Clarida’s thought course of behind figuring out for a large “muscle pump” isn’t a brand new idea for skilled bodybuilders. To compete on the highest ranges of a power sport that focuses on physiques, the “pump” would possibly even be obligatory. 

The pump happens for an athlete when their bodily fluids (primarily blood and water) accumulate in no matter muscle they’re contracting. When lactic acid begins to construct up in a working muscle, it attracts water. In the meantime, your coronary heart accordingly pumps extra blood to an space that wants consideration — like, say, an activated muscle — to provide it the ability and power it wants at that second. (1)

This inflow of fluids in the end provides muscle mass that short-term swollen “pumped” look. This look is understandably interesting to bodybuilders engaged on the aesthetic of their our bodies in competitors, because the pump could make their muscle mass seem extra full and dense. 

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Analysis reveals that there are hypertrophic (or muscle development) advantages behind the muscle pump, too. Although, that profit comes with necessary caveats. 

Whereas athletes can develop their muscle mass and get stronger by working for a pump, a examine maintained that their exercise choice have to be considered. The carry have to be difficult and prolonged sufficient to maintain the focused muscle mass beneath constant stress. Primarily, the athlete can’t enable these muscle mass to calm down throughout a set. (2)

Likewise, a difficult, high-repetition, low-rest exercise shouldn’t essentially be the only focus of a routine aiming for a muscle pump. Any athletes with such an goal — akin to bodybuilders — would possibly do effectively to implement their “pump coaching” after a power routine that facilities round heavier compound lifts, just like the bench press. (2)

A seasoned bodybuilding professional, Clarida assuredly understands learn how to put together his physique for competitors. He might effectively observe his latest pump coaching by sharing intensive, low-rep power exercises quickly. 

The Street to Mr. Olympia

Clarida has spent most of his skilled bodybuilding profession within the 212 Mr. Olympia division, however by December of 2022, that might change. Whereas the 40-year-old remained within the 212 division in the course of the 2021 Mr. Olympia — the place he completed in second place to Derek Lunsford — he did compete in and received the Open division on the 2021 Legion Sports activities Competition roughly two months prior. 

Clarida has not but clarified the place he’ll compete in the course of the 2022 Mr. Olympia, which is able to happen on December 15-18, 2022, in Las Vegas, NV. With a little bit beneath eight months till the competitors, there’s probably no rush. 

Whichever aggressive division Clarida does select, he in all probability received’t neglect his muscle pump in coaching. 

References:

  1. Casey, D.P., Hart, E.C. (2008). Cardiovascular operate in people throughout train: position of the muscle pump. The Journal of Physiology. 2008 Nov; 586 (Pt.21): p. 5045–5046.
  2. Schoenfeld, B.J., Contreras, Bret. (2014). The Muscle Pump. Potential Mechanisms and Purposes for Enhancing Hypertrophic Diversifications. Power and Conditioning Journal. 2014 Jun; Vol. 36 (3); p. 21-25.

Featured picture: @shaunclarida on Instagram


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