After winning the first of two scored rounds in her division, Missy Truscott appeared well on her way to securing her third Fitness Olympia title at the 2023 Olympia.
Then the nightmare began.
Truscott’s dream of becoming a three-time champion dissipated during the performance round due to a devastating set of injuries that left her in a tremendous amount of pain and unable to complete her routine. On Nov. 11, 2023, the decorated Fitness competitor discussed the extent of the damage in a video posted on her YouTube page, revealing she suffered not only a torn ACL but also meniscus tears on both sides of her left knee.
In the aftermath of her heartbreaking experience in Orlando, FL, Truscott admitted to dealing with “excruciating” pain in her left quadriceps and left knee. Worried that she may have also torn her quad on stage, she was able to breathe a small sigh of relief after receiving her MRI results.
Although Truscott’s surgeon informed her that she tore her left anterior cruciate ligament (ACL) and meniscus on both the outside and inside of the same knee, the two-time Fitness Olympia winner avoided the worst-case scenario.
“The quad is intact, so I’m extremely happy about that,” Truscott explained. “I feel like there is light at the end of the tunnel here. My surgeon is very confident that I will make a full recovery. It’s just going to take some time.”
With her prehab and post-op rehab already scheduled, Truscott will have surgery “in the near future” to fix her damaged knee ligaments. Facing a tough road to recovery that should take several months, she expressed gratitude for all the support she’s received in the wake of her significant setback.
Although she seemed optimistic about the future, Truscott didn’t have quite the same cheery attitude about a controversial move made by one of her peers.
During her fitness routine, 2021 Fitness Olympia champion Whitney Jones threw a shark prop off a pole — an act Truscott deemed “petty” and “beneath a champion.” Considering Truscott’s Team Apex Training logo includes a great white shark, it certainly seems Jones made a conscious decision to incorporate the reigning champion’s signature animal in a degrading manner.
“You wouldn’t see Chris Bumstead bring a dinosaur to the press conference, or Derek Lunsford bring a wolf to the press conference,” Truscott said. “I think she tried to take a shot at me and totally missed.”
Ultimately, though, the well-respected former champion took a bigger-picture approach when speaking about the future of the sport.
“I’ve made a career out of bodybuilding and I’m so excited to see that the IFBB Fitness division is growing,” Truscott said. “We have a lot of talented women coming into the sport and I’m super excited to see this year how much it’s going to grow.”
Vowing to return better than ever, Truscott does not have to worry about qualifying for the 2024 Olympia thanks to her former champion status. However, it will be interesting to see if the apparent rivalry between her and Jones continues whenever the two Fitness competitors share the stage again.
To say Derek Lunsford left a lasting impression at the 2022 Mr. Olympia would be a massive understatement. Transitioning from the 212 division, he made the most of his Men’s Open debut by coming within one spot of capturing the most coveted title in the sport of bodybuilding.
Determined to topple reigning champion Hadi Choopan from his Mr. Olympia throne, Lunsford enters this year’s contest as one of the prohibitive favorites. With his fellow competitors preparing to showcase their physiques during the Nov. 2-5 weekend in Orlando, FL, the former 212 Olympia winner (in 2021) hit the gym with legendary coach Hany Rambod for his final training session before he steps on stage.
Not only did Lunsford share highlights from his chest and triceps workout, but he also provided insight into his diet and mindset in a vlog posted on his YouTube channel on Nov. 1, 2023.
With the most important show of the year right around the corner, Lunsford seems satisfied with how the prep process has gone. Between drinking two gallons of water per day, doubling his dosage of probiotics for digestive health, and being diligent with his diet, the 2022 Mr. Olympia runner-up has put himself in a position to make a legitimate run at the title.
“I’ve never actually felt this good right before a show,” Lunsford said. “I just understand how this process goes better now. It’s a combination of growth as an athlete and also mental maturity in terms of not allowing myself to be overwhelmed with stress and anxiety and worry.”
After consuming a pre-workout meal of fish and white rice, he joined forces with Rambod one last time. The workout begins at the 15:20 mark of the video above.
Plate-Loaded Chest Press Machine
Lunsford started the session on the plate-loaded chest press machine. After warming up with a 45-pound (20.4-kilogram) plate per side, he pushed his pecs further by adding a 25-pound (11.3-kilogram) plate on his next set. For his top set, the 2023 Mr. Olympia hopeful worked with 115 pounds (52.2 kilograms) worth of plates per side, making sure to squeeze out the final few reps before moving on to the ensuing chest exercise.
Pec-Deck Machine
Next, Lunsford aimed to stretch and contract his pectoral muscles and serratus anterior using the pec-deck machine. To do so, he made sure to utilize the full range of motion, opening up his chest completely before bringing his arms together at the top of the movement.
Rather than allowing Lunsford to grasp the pec-deck machine’s handles, Rambod reminded his client to keep his hands open so he could get all of his muscle fibers to fire.
Incline Dumbbell Press
Moving over to the dumbbell section of the gym, Lunsford laid down on a bench to perform an incline press. Working with a pair of 50-pound (22.7-kilogram) dumbbells, he maintained a fairly neutral wrist position as he lowered the weight until his elbows formed a 90-degree angle.
Once he let the dumbbells reach chest level, Lunsford drove them back up, making sure to engage his triceps at the top. He only performed two sets of this exercise before switching up his method of blasting his pecs.
For another push-based movement, Lunsford hit the plate-loaded incline press machine. An easy warm-up set with a 45-pound plate on each side set the stage for a second set with double the amount of weight.
Although his client could go heavier, Rambod refused to let Lunsford increase the intensity. Instead, he had him perform a third set with the same load to wrap up this portion of the workout.
Cable Crossover / Low-to-High Flye
In a similar movement to the pec-deck machine, Lunsford worked his chest with a classic bodybuilding exercise: the cable crossover. Designed to maintain tension through a long range of motion, this exercise forced the top 2023 Mr. Olympia contender to push a little harder than some of the other exercises.
Rambod changed the angle of attack by dropping the cables down to the lowest setting for a low-to-high flye variation. Lunsford kept a supinated (palms-up) grip as he raised his hands in front of him and squeezed the upper part of his pecs at the top.
Cable Rope Triceps Pushdown
For more triceps work, Lunsford performed several sets of cable rope triceps pushdowns. Again, Rambod kept the load manageable, encouraging his client to push his hands apart and lock out his triceps on every rep. Lunsford maintained a slight forward lean during the exercise to ensure his triceps did all the work.
Single-Arm Triceps Extension
After working both arms with the rope, Lunsford performed single-arm triceps extensions using a handle attachment. This isolation movement allowed the 2021 212 Olympia champion to target the medial head of his triceps while also engaging his obliques.
Standing Calf Raise Machine
The final exercise of Lunsford’s final workout before the Olympia had nothing to do with his upper body. Instead, Rambod had him perform calf raises on a plate-loaded machine. Even though he only used a 45-pound plate on each side, Lunsford achieved a visible pump throughout his lower legs from stretching and contracting his calves from a standing position.
Olympia-Bound Chest and Triceps Workout
Lunsford’s last workout certainly didn’t look as intense as some of his other training sessions leading up to the Olympia. However, that makes sense given the timeline and his need to perform well on stage. Still, you can utilize this chest- and triceps-focused protocol to build muscle and upper-body strength at your own pace:
Plate-Loaded Chest Press Machine
Pec-DeckMachine
Incline Dumbbell Press
Plate-Loaded Incline Press
Cable Crossover / Low-to-High Flye
Cable Rope Triceps Pushdown
Single-Arm Triceps Extension
Standing Calf RaiseMachine
There’s no doubt Derek Lunsford has the dedication and drive to be the last man standing at the 2023 Mr. Olympia. And even though he and Hadi Choopan both train with Hany Rambod, you can be sure last year’s runner-up has every intention of beating out the defending champion. With an elite physique and the mindset to match, don’t be surprised if Lunsford leaves Orlando with a new achievement on his bodybuilding resume.
For the last four years, no Classic Physique competitor has been able to outperform Chris Bumstead at the Mr. Olympia contest. The titleholder since 2019, he remains firmly in the driver’s seat heading into the most anticipated bodybuilding competition of the year.
With Bumstead and his peers making their final preparations for the 2023 Mr. Olympia show, the pressure is squarely on the four-time champion’s shoulders to fend off a crowded field headlined by 2023 Arnold Classic winner, and last year’s Olympia runner-up, Ramon Rocha Quiroz and Urs Kalecinski, who finished third at the 2022 Classic Physique Olympia. Luckily, though, Bumstead looks more than capable of delivering another first-place performance when he hits the stage for the Nov. 3-5 weekend in Orlando, FL.
Showcasing the size and symmetry needed to reach the top of the Classic Physique mountain, Bumstead gave fans an intimate look at his intense training style in a shoulder day workout vlog posted on his YouTube channel on Oct. 26, 2023.
Before embarking on his workout, Bumstead showed his preferred method for promoting a great pump, energy, and focus. He mixed his signature blue raspberry pre-workout supplement from Raw Nutrition with Pump, a stimulant-free pre-training supplement designed to increase blood flow and improve muscle fullness. That formula provided Bumstead with 200 milligrams of caffeine plus 10 grams of L-citrulline and an unspecified amount of beta alanine — two non-essential aminos acid found in many bodybuilding supplements.
Dumbbell Lateral Raise
Coming off a high-carb day that reinvigorated his brain and replenished his muscle glycogen stores, the determined bodybuilder hit the gym with a full tank and excellent focus. The intense workout begins at the 8:55 mark of the video.
Bumstead and his training partner started out with a classic shoulder day exercise: the dumbbell lateral raise. A time-tested deltoid-building movement, Bumstead used a pair of 45-pound (20.4-kilogram) dumbbells for his first set. He dropped down by five pounds (2.2 kilograms) on each of his next two sets, completing 12 reps on each one.
Plate-Loaded Shoulder Press Machine
Next, Bumstead showed off his strength on the plate-loaded shoulder press machine by working with five 45-pound plates per side on his first set. He removed one plate for his next set of this seated overhead press variation, making sure to control the weight throughout the movement.
Bumstead’s training partner provided plenty of verbal motivation (and a little bit of assistance) to help the reigning Mr. Olympia squeeze out the final few reps on his second and third sets. This push-based exercise directly targeted the front delts while also recruiting the triceps during the lockout phase.
Reverse Pec-Deck Machine
After hitting his shoulders from the frontal plane, Bumstead switched up his angle of attack by working on the reverse pec-deck machine. Making sure to keep his arms extended and his chest firmly against the pad, he retracted his shoulder blades and squeezed his rear delts and rhomboids at the top of every rep.
An exercise primarily aimed at increasing thickness and overall muscular development in the posterior shoulders, this adduction-based movement provided Bumstead with a terrific pump, bringing out the championship-level definition in his upper back.
After giving his anterior delts a break with the last exercise, Bumstead directly targeted them via the rope cable front raise. Setting up with a slight forward lean and a pronated (palms down) grip, he recruited his front delts to lift the rope from knee height to shoulder-level so his arms were parallel with the floor.
Using an unspecified amount of weight, it took every bit of effort for Bumstead to push through sets of 12 repetitions of the isolation movement. In addition to working all three deltoid heads (anterior, lateral, and posterior), this front raise variation also required his serratus anterior to act as a stabilizer during the exercise.
Standing Shoulder Press Machine
Despite having already performed an overhead press variation earlier, that didn’t stop Bumstead from going back to another push-based movement. This time, though, he utilized a standing shoulder press machine — and a much lighter load.
Bumstead started out with 95 pounds (43 kilograms) worth of plates per side, making sure to keep a neutral wrist position and his core engaged. After two sets that included partial reps at the end, he performed a drop set with a single 45-pound plate per side.
Cable Lateral Raise
For his final shoulder exercise, Bumstead performed a lateral raise variation. Rather than going the single-arm route, he worked both arms simultaneously by crossing the cables in front of him.
Undoubtedly feeling the effects of his muscle-building efforts, Bumstead made sure to keep his palms down and head neutral as he spread his arms apart and raised them to shoulder-level. The four-time Mr. Olympia only showed one set of this exercise.
Seated Calf Raise/Tibialis Raise
Even though it was labeled a shoulder workout, Bumstead worked on his lower body for a brief time by alternating seated calf raises with a unique tibialis raise to work the muscles along the front of his lower leg.
Beginning with the seated calf machine, he utilized a technique in which he flexed his calves halfway up before completing a full rep, Bumstead worked with a pair of 45-pound plates. Again, he only showed one set of this exercise before moving to a specialized seated machine that provided resistance as he raised he toes upward, working one leg at a time.
Classic Bodybuilding Shoulder Workout
Bumstead’s approach to working his deltoid so near to a major contest may not be typical of his standard muscle-building session but, as a whole, it may provide a high-intensity change of pace for your next upper body workout. If you were tempted to follow in the footsteps of the winningest champion Classic Physique has ever seen, here’s a recap of his pre-contest session.
Dumbbell Lateral Raise
Plate-Loaded Shoulder PressMachine
Reverse Pec-Deck Machine
Rope Cable Front Raise
Standing Shoulder Press Machine
Cable Lateral Raise
Seated Calf Raise
As the 2023 Mr. Olympia contest nears, other Classic Physique competitors can look forward to trying to take down a champion who just keeps getting better. With a winning mindset and the body to match, Chris Bumstead couldn’t be in a better position heading into the most important weekend of the year. And if he remains on the same path he’s been on for nearly half a decade, who knows how many more titles he’ll have a few years from now.
Considering how close he came to taking home the title in his Men’s Open debut, 2022 Mr. Olympia runner-up Derek Lunsford certainly seems capable of toppling Hadi Choopan from his throne in just a few weeks. Yet even though the former 212 Olympia winner represents a major threat to Choopan’s chances of claiming the crown in consecutive years, that doesn’t mean the two titans can’t benefit from some friendly collaboration.
With the 2023 Mr. Olympia show set to take place the weekend of Nov. 3-5, Lunsford recently teamed up with the reigning champion for an intense chest workout led by legendary trainer Hany Rambod. In a poignant example of iron sharpening iron, the two bodybuilders showcased their incredible physiques and work ethics in a pec-focused training vlog posted on the Evogen Nutrition YouTube channel on Oct. 19, 2023.
Prior to hitting the weights, Rambod put everything in perspective by pointing out that all the athletes in the Men’s Open division have leveled up, which should make this year’s Olympia “an absolute dogfight.” With two of the top contenders joining forces for a muscle-building session at Evogen Nutrition HQ in Irvine, Texas, the workout kicked off near the 1:20 mark.
Incline Machine Chest Press
After consuming a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement that enhances blood and muscle volume, Lunsford started out on the incline chest press machine. Working with three 45-pound (20.4-kilogram) plates per side on his first set, he made sure to completely lockout his triceps at the top of the movement.
Choopan followed with a set of his own before Rambod ramped up the intensity by adding another 45-pound (20.4-kilogram) plate per side. During the initial part of the workout, Lunsford credited the 22-time Olympia-winning trainer with helping him make improvements in 2023.
“That connection is so much better this year, it’s crazy,” Lunsford told Rambod. “Once you told me in the offseason to slow it down, back off the weight a little bit, control it, then I actually started connecting with the muscle. Then I started adding more weight, and now I feel really strong and connected with the muscle.”
Incline Machine Power Press
Before diving into the next exercise, Rambod noted the significant differences in training styles between two of his top athletes.
“Derek’s used to doing much less volume, in general,” he said. “Hadi’s used to doing a ton of volume. So he goes in and does four or five sets. He’ll do like eight exercises. It’s like we’ve got to force him sometimes to cut back.”
Lunsford and Choopan proceeded to blast their pecs and triceps on the incline machine “power press,” using a neutral-grip to adjust muscle recruitment. The training team started out with three 45-pound (20.4-kilogram) plates per side. As the load increased and fatigue set in, Rambod encouraged Lunsford to finish with partial reps.
Incline Machine Flye
Next, the duo made their way to the incline flye machine for four sets of this staple chest exercise. Emphasizing both the stretch and the squeeze portions of the movement, Choopan worked with a slightly heavier load than his peer.
Between sets, Lunsford shared some insight into what it’s like to train alongside someone who he will aim to defeat in Orlando, FL.
“As far as the competition’s concerned we’ll leave it to the day of the show,” Lunsford explained. “But all in all we’re brothers in iron, we’re brothers and teammates here at Evogen, and I’m happy to be training with him, and you got to respect the champion.”
Incline Dumbbell Press
Following three machine-based movements, Rambod switched things up by having his athletes work with dumbbells on an incline bench press. Choopan started with 119 pounds (54 kilograms) in each hand, carefully lowering the dumbbells to his chest before driving them back up.
Meanwhile, Lunsford worked with a weight that appeared to be a little lighter than his counterpart. Still, he made sure to squeeze out every rep of an exercise designed to target the upper pec and front delts.
Flat Machine Chest Press
Next, Ramod went with another bench press variation, this time calling upon Panatta’s unique “Super Horizontal Multi Press” machine for a flat version of the push-oriented movement. He helped Lunsford get familiar with the mechanics of this specially designed chest press machine, which allows the user to get a similar experience as using a barbell with the added benefit of being able to change the bar position, range of motion, and type of bar grip for a significantly more targeted approach.
“It works great for not only chest but you can also use it for triceps because you can go ahead and invert the bar, and it’ll take you into a cambered position so you can do a close-grip bench,” Rambod explained.
Lunsford and Choopan’s trainer also took some time to point out common mistakes he sees athletes make when training chest, including trying to push with their shoulders instead of their chest, having weak triceps, and not bringing the bar or dumbbells directly across their chest. Those technical errors can prevent lifters from maximizing their ability to build bigger, stronger pecs.
To target the lower pec, Rambod had Lunsford and Choopan utilize the decline machine flye. The eccentric portion produced significant tension on the lower portion of their chest muscles, forcing both bodybuilders to dig deep to squeeze their hands as close together as possible on the concentric portion.
Machine Dip
The second-to-last exercise Lunsford and Choopan performed hit their chest from a different angle. They executed high-volume sets of dips on a plate-loaded machine, focusing on slow and controlled movements.
Rambod emphasized the importance of body positioning and maintaining a strong core throughout the exercise. Although dips are typically viewed as a triceps builder, he noted that leaning forward “will activate much more chest” than staying upright, which recruits more of the triceps.
Cable Flye
Finally, the group made their way to the cable machine for several sets of flye variations. Lunsford and Choopan hit their pecs from multiple angles — something Rambod expounded upon near the end of the workout.
“Change up the position of the pulley,” he explained. “Go high, go mid-point, go low. What you want to do is you want to be able to create variation so that your chest does not get used to the same exercises week to week. When you give variation, you’ll get muscle growth.”
Championship-Caliber Chest Day Workout
Incline Machine Chest Press — 4 x 8-15
Incline Machine Power Press — 4 x 8-15
Incline Machine Flye — 4 x 8-15
Incline Dumbbell Press — 4 x 8-15
Flat Chest Press Machine — 4 x 8-15
Machine Decline Flye — 4 x 8-15
Machine Dip — 4 x 12-15
Cable Flye — 4 x 12-15
As two of the favorites to win the 2023 Mr. Olympia, Hadi Choopan and Derek Lunsford bring elite physiques and unparalleled dedication to the mix. Joining forces for a chest workout showed they’re both humble enough to put any egos aside in order to bring out the best in each other. However, only one man can leave Orlando with the Mr. Olympia title, and only time will tell whether Choopan, Lunsford, or another competitor will earn that coveted crown.
Although the 2023 Mr. Olympia contest will boast plenty of star power, one of the biggest names in the sport will not be making an appearance at the biggest bodybuilding show of the year.
Mamdouh “Big Ramy” Elssbiay has decided to forgo an opportunity to win his third Men’s Open championship by officially taking himself out of the mix for the upcoming competition scheduled to take place from Nov. 2-5, 2023 in Orlando, FL.
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Elssbiay, who won his first Sandow trophy in 2020, spoke with RXMuscle on Saturday, Sept. 23 about his decision to back out of the 2023 Olympia.
“I have to be smart to know the best time for me to be on stage and the best time for me to stop a little bit,” the 39-year-old told RXMuscle’s Siddique Farooqui. “I think this year I have to get a break for the show, and if I have the chance to come better and bring something different, yeah, I would be in the next show.”
A native of Egypt, Elssbiay has helped the sport expand throughout the Middle East thanks to his sizable frame and success on stage. Ironically, he revealed his decision during the 2023 Dubai Pro, an event that undoubtedly draws more attention thanks in part to the two-time Olympia winner.
“For many people in the Middle East, that’s not making them happy. But I work hard to give them the best version of Ramy, and I don’t think this is the right time to go to Olympia this year,” Elssbiay explained. “Me and my team spoke about that and I think the best thing we can do right now, we’re looking forward to the other goal. Yeah, we’re thinking about next year.”
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Not long ago, it looked like Elssbiay had a chance to completely take over as one of the preeminent figures in the sport. Yet since capturing top honors at the Olympia in both 2020 and 2021, it’s been a difficult two-year run.
Elssbiay went from winning back-to-back titles to placing fifth at the 2022 Olympia. Following that disappointing showing, he fell short of expectations again by finishing in fourth place at the 2023 Arnold Classic.
Moving forward, it’s clear Elssbiay and his team have their sights set on coming back bigger and better than ever in 2024. However, his absence from the 2023 Olympia lineup certainly raises questions about whether he can reclaim his place atop the Men’s Open division in the near future.
With Elssbiay removing himself from the competition roughly five weeks out, it will be interesting to see who replaces him in a stacked field of contenders that includes reigning champion Hadi Choopan, former 212 division winner Derek Lunsford, and 2019 Mr. Olympia Brandon Curry.
Featured Image: Mamdouh “Big Ramy” Elssbiay / Instagram
On July 10, 2023, YouTuber Chris Williamson shared an in-depth, two-hour-plus interview with Bumstead on his channel. The discussion covered a wide variety of subjects but most notably centered on how Bumstead fluctuates his all-important recovery process throughout the calendar year. Bumstead breaks down part of his consistent morning routine starting at 45:36, his thoughts on adequate recovery starting at 1:00:32, and a “champion mentality” beginning at 19:18 in the below video.
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Even while accommodating a busy schedule that comes packaged with being a prolific bodybuilder, Bumstead maintained he tries to keep a few constants in his general morning routine. For one, cardio and breath work seem to be central focuses throughout the year. While Bumstead said he’d make slight adjustments here and there as they come, consistency is the name of the game for an athlete who wants to keep his Classic Physique throne.
A general set regimen seems to serve him well.
“Prep evolves, I’m very fluid,” Bumstead explained. My routines, depends on the time of the year, it’s just wherever I feel natural. I just kind of flow into that state … but in prep, I’ll wake up in the morning and usually do my breath work thing because I get sucked into that. At first I tried to do it for the mental health aspects and now it’s just to oxygenate my body before waking up doing cardio. After that I’ll usually sauna, cold tub, or combine it. Then cardio will be higher at that point and then I’ll go shower and eat.”
When it comes to optimizing his training and preparing his body for peak performance, Bumstead said he isn’t reinventing the wheel. Per the athlete, maximizing one’s output is about getting enough proper sleep no matter what, regardless of potential changes to one’s circadian rhythm.
“Sleep is probably the No. 1 thing,” Bumstead explained. “Whether it’s brain health, aging, or just high performance, sleep is one of the most important aspects anyone can have. You lose any bit of sleep you’re used to and your body just suffers more than you can even understand.”
Bumstead also clarified that it’s essential to understand one’s personal training limitations.
At a certain point, going 100 miles per hour in the gym throughout the week might produce diminished returns. According to Bumstead, allowing the body appropriate rest and time away from dumbbells and barbells is just as important as regularly working out.
“At a point in my career when I was 21, I started to get more injuries, like adrenal fatigue almost, I trained six to seven days a week for three hours,” Bumstead said. “I felt like I needed to tone it back a bit … I noticed as I was pulling away from volume I actually started to progress more and feel better. Allowing myself to have more time to recover made me stronger.”
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Beyond trying to win at all costs, Bumstead offered sound advice about success that could extend beyond the bodybuilding sphere. According to the superstar, he’s turned himself into a winner by wanting to triumph and accepting that sometimes he won’t always have ideal circumstances. Sometimes, he might be having a bad day, or he might not be feeling great.
In these moments, he chooses to plug away and work hard anyway.
This mentality of focusing despite any adversity might genuinely set Bumstead apart from his peers.
“… It’s accepting these fears, doubts I have, and everything that goes through my mind but regardless of that not quitting and not giving up on myself,” Bumstead said. “No matter how hard the time or what I’m going through, I’m still going to put in the same work regardless of how I feel. That’s a champion mentality.”
Shaun “The Giant Killer” Clarida isn’t shy about what he wants to accomplish as a dynamite bodybuilder. The two-time 212 Olympia winner (2020, 2022) wants to build a dynasty of championships and eventually even surpass James “Flex” Lewis’ all-time record mark of seven titles (2012-2018). While he’s the current clear-cut king of his division, Clarida remains a long way from such an honor. Yet, his training and physique updates give the impression such an achievement could eventually be possible.
On June 26, 2023, Clarida shared a photo on his Instagram where the athlete said he had a body weight of 206 pounds. Per Clarida’s caption, the mass packed onto his 5-foot two-inch stature is a “starting point,” with the 2023 Olympia in Orlando, FL roughly 20 weeks away at the time of his photo. For any other 212 competitors wishing to unseat Clarida from his throne, that is an intimidating prospect to consider.
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In the caption of his Instagram, Clarida sounded motivated. Several recent dramatic life changes — including the birth of his daughter and a cross-country move from New Jersey to Texas — have added a lot to his plate after already competing in and training for both the Arnold Classic (AC) and the Olympia in successive years. Note: Lewis plans to have the same AC and Olympia approach in 2023. The athlete finished in fifth place in the Men’s Open class at the 2023 iteration of the AC.
Despite the changes, Clarida gave off the expected air of a champion competitor seeking more greatness before he accelerates his Olympia preparation.
“Despite it being one of the busiest years of my life and career, between doing both the Olympia and the Arnold last season [2022], the birth of my daughter and moving my family from New Jersey to Texas, it’s been one of the most productive,” Clarida wrote. “The new environment, having the fuel and motivation with [his daughter] and always having a supporting cast of friends, family, and sponsors have all kept me grounded and focused on the task and goal come November 3 [the date of the 2023 Olympia contest]. Off to the races we go!”
After Lewis’s run of dominance in the 2010s and a “three-peat” from Kevin English (2009-2011), Clarida stands in third place for the most all-time victories in the 212 Olympia. Should Clarida repeat in November, he will tie English for second place and inch ever closer to Lewis’s mark.
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Even if Clarida doesn’t win another 212 title, his place in bodybuilding history is already secure. He has proven he can thrive at the 212 level and, in moonlight appearances as a Men’s Open competitor, has also fared quite well. Though with every jaw-dropping teaser that Clarida provides from behind the scenes, it seems likely this superstar will be hot on the tail of a legend’s seemingly unattainable record soon enough.
Four-time Classic Physique Olympia champion Chris Bumstead is in the early stages of his offseason as he prepares to compete for a fifth straight Classic Physique Olympia championship at the 2023 Olympia Weekend in Orlando, FL on Nov. 2-5, 2023.
Bumstead has been open about his training, as shown in a recent YouTube video documenting a leg workout he took on with Christian Guzman, Bumstead’s business partner and occasional training partner.
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The title of the video — “This Leg Day Really Sucked” — apparently expressed Bumstead’s feelings about the workout but, in strength sports, if a workout “sucks,” it can be a good thing in the long-run.
The intense training session took place at the Revive Gym in Stuart, FL, and it kicked off with Bumstead walking on a stepmill while facing backward, to warm-up. Walking backward can help target everything in the upper thighs, especially the glutes, while reducing knee strain.
Leg Extension
Bumstead began the lifting session with leg extensions, which are an effective way to isolate the quadriceps and warm-up the knees. You can also see that he isn’t wearing shoes, which is typical for the four-time champion. He has previously said that the unconventional habit helps him feel more stable on leg day and improves his mind-muscle connection.
At one point, the machine was loaded with a total of 134 kilograms (295 pounds) and Bumstead can be seen powering through 10 repetitions. Throughout the workout, Guzman followed Bumstead with his own sets.
How to Do It: Sit on a leg extension machine and place your legs behind the pad. Sit back on the seat and hold on to the handles. Lift the pad with your legs and flex your quads once your knees are close to the locked out position. Slowly return to the starting position and repeat.
Hack Squat
The second movement of the day was the hack squat. Bumstead performed a long range of motion, dropping deep into the hole with each rep. This technique places even more stress on the quadriceps muscles. The bodybuilder worked in the 10 to 15-rep range, ending with 245 kilograms (540 pounds) for six repetitions before quickly reducing the weight to 163 kilograms (360 pounds) for a drop set and completing seven additional reps.
How to Do It: Place your feet evenly on the foot platform and place your shoulders underneath the support pads. Once you feel solid and stable in position, lift the sled by straightening your knees and unlock the safety handles. Go as deep as you safely can into the bottom position — ideally achieve your hips below your knees. Drive your feet into the footplate and push yourself back to the starting position. Repeat for the desired reps and return the handles to their original location to lock the machine back into place.
Leg Press
The third quad-focused movement was the leg press. Bumstead explained that he has shifting his focus to use a relatively wider stance than in the past, to target his adductors (inner thighs) and outer quadriceps muscles. Bumstead worked up to a top set with 367 kilograms (810 pounds) and performed 10 reps, followed by a drop set down to 285 kilograms (630 pounds) where he did 15 more reps. He then has more weight removed, down to 204 kilograms (450 pounds) and he goes to failure with 20 agonizing repetitions.
How to Do It: Sit with your back firmly against the pad. Place your feet evenly on the footplate and push it forward to release the safety handles and take control of the sled. Bend your knees and lower the footplate as deep as you comfortably can. Keep you feet flat and press the sled back to the starting position. Repeat for the desired reps. Lock he sled into place with the safety handles.
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Walking Lunge
The next movement of the workout was the dumbbell walking lunge. Bumstead was on marked turf with a pair of dumbbells. He focused on taking large steps forward and lunged down as close to the floor as possible. He then returned to a standing position and took his next step with the opposite foot. Only one set is performed on camera, but Bumstead later said they did two. As a spectator might expect, he was showing clear signs of exhaustion at this point in the workout.
How to Do It: Hold a dumbbell in each hand and stand tall. Take a step forward and lower your rear knee toward the floor, getting as low as you can. Push through your lead foot to return to a standing position and bring your back foot forward. Take your next step with the opposite foot and perform a repetition the same way. You’ve now done one rep for each leg. Repeat for the desired reps or distance you wish to complete.
Seated Calf Raise and Adductor Machine
The tail-end of the workout shifted the focus to the calves, specifically the soleus muscle. Bumstead performs a set of seated calf raises with one 20-kilogram (45-pound) plate. He then finishes the session on the adductor machine, to give even more attention to building his inner thighs, before calling it a day.
How to Do the Seated Calf Raise: Sit with your knees under the pads. Position your feet with your toes on the footplate and your heels hanging off. Push through your toes to contract your calves and lift the weight up to release the safety handle. Lower your heels as far as you safely can to stretch your calves. Drive through your toes to lift the weight as high as possible and maximally contract your calves. Briefly hold the top position. Repeat for the desired reps, but finish with a contraction so you can return the handle and lock the machine into place.
How to Do the Adductor Machine: Sit on the machine with the pads on your inner thighs. Release the weight so you have control of it. Squeeze your thighs together to bring the pads in as close as possible, ideally touching the pads together. Slowly release tension to allow your legs to spread out. Once you feel a stretch, repeat for the desired reps.
The full details of Bumstead’s intense leg workout weren’t shared in the video, but you can try a sample version of this workout by following the guide below:
Classic Physique Olympia-Style Leg Workout
Leg Extension — 3 x12
Hack Squat — 3 x 12-15
Leg Press — 2 x 12-15, 1 x 12-15 followed by a double drop set to failure
Walking Lunge — 2 x 12 per leg
Seated Calf Raise — 2 sets to failure (20 or more repetitions)
Adductors — 2 sets to failure (15 or more repetitions)
It’s still a ways off, but bodybuilder Hunter Labrada has set his sights on a redemptive performance at the 2023 Olympia. Following a disappointing seventh-place finish at the 2022 edition, Labrada vowed to return stronger as a competitor. He even promised a more streamlined physique focused on aesthetics rather than sheer size. Based on a recent update, he appears to be a man of his word.
On June 7, 2023, Labrada posted a video to his Instagram channel where he runs through a gamut of standard bodybuilding poses to show off his current physique. Given a simultaneously stacked and ripped look for one of the more prominent names in the sport, whatever Labrada is doing in the gym and in the kitchen seems to be working quite well thus far.
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Per the caption of Labrada’s post, he maintained he’s staying more diligent than usual with his regimen. As the 2023 bodybuilding season heats up, the athlete said he’s keeping a keen eye over his look on a daily basis. He even detailed some notable shifts to his diet, especially as he centers less on mass-building.
Like his peer in reigning four-time Classic Physique Olympia champion (2019-2022) Chris Bumstead, Labrada also seems to appreciate his eating less as a path to improved sleep. It looks like a world of fitness possibilities has opened for Labrada now that he doesn’t have to worry about fitting another meal into his overall schedule.
“One of the biggest changes I want to highlight is I went from six meals a day to five!” Labrada explained. “The reason: I get two hours more of sleep! I found myself just staying up to eat a lot recently, and now that the food was low enough for it not to mess with my digestion, I told [Ben Chow, Labrada’s trainer] I wanted to give it a try and I’m glad I did! The meals are more satiating, and I’m recovering even better with the extra sleep!”
Before Labrada can even conceive of an improved Olympia performance in Orlando, FL, this November, he must first earn his qualification. At the start of 2023, the International Federation of Bodybuilding and Fitness (IFBB) changed the Olympia qualification system for all divisions. The shift necessitates only past winners and top-five finishers from the previous Olympia iteration possess roster spots by default.
By virtue of his seventh-place result from 2022, Labrada is on the outside looking in for the time being. In what perhaps further signifies his mentality this year, Labrada plans to compete in both the upcoming 2023 Texas Pro on August 18-19 in Arlington, TX, and the 2023 Tampa Pro on August 3-5 in Tampa Bay, FL. Labrada will have to win at least one of the contests to secure his place at the 2023 Olympia. Nonetheless, he could understandably have the lofty ambition to triumph in both.
After some of the presumed top contenders for the 2023 Mr. Olympia recently showed out while guest posing at the 2023 Pittsburgh Pro, bodybuilder Chinedu Obiekea aka “Andrew Jacked” might appear to be on the outside looking in. Given the early indications from his offseason, training, and mass-building, the rising star might actually be prepared to shine in early November when he steps on stage at the 2023 Mr. Olympia in Orlando, FL.
On May 15, 2023, Jacked shared a physique update to his Instagram profile that was apparently “10 days” into the Men’s Open competitor’s offseason. According to the caption of his post, Jacked weighs a whopping 136.8 kilograms (301.6 pounds) in the clip where he’s “maintaining his leanness.”
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Jacked’s latest monstrous physique update coming before the onset of the 2023 summer is paired with a recent stellar competitive profile. It might resemble the resume of an up-and-coming bodybuilder ready to climb the Olympia summit and then some as a household fixture.
In 2022 alone, Jacked was a consistent finisher near the top of the podium in almost every International Federation of Bodybuilding and Fitness (IFBB) Pro League competition he participated in. According to his page on NPC News Online, the athlete began his rap sheet by winning the 2022 Arnold Amateur and followed that performance with triumphs in the 2022 Texas Pro and the 2022 Arnold Classic UK (ACUK). Such a sterling start had legends like Ken “Flex” Wheeler asserting Jacked would be a significant factor for the 2022 Olympia title. Jacked would then make his Olympia debut during said edition of the contest, where he finished in eighth place — an impressive showing for a newcomer.
In a stacked Men’s Open field, it might be difficult for any of the current competitors to find a way to stick out amongst their peers. At his current pace, it doesn’t seem like Jacked is having much difficulty in this regard. If anything, he’s building himself up as a legitimate part of the conversation for the 2023 Olympia title.
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