twice reigning Arnold’s classical physicist champion Terrence Ruffin and the hypertrophy trainer joe bennett revealed updated ‘Ruff Diesel’s’ push pull workout routine in a video uploaded to the bodybuilder’s YouTube channel on April 26, 2022. His game plan involves adding 10 Pounds of Muscle for Ruffin’s Frame by Lifting Arms, Legs, and Back.
Ruffin was runner-up at the Classic Physique Olympia chris bumstead in 2020 and 2021, with the Alabama native looking to come back bigger and better in hopes of reclaiming the crown at the Olympia 2022 from December 16 to 18 in The Vegas, Nevada. Check out Terrence Ruffin’s updated chest and back split.
[Related: Bodybuilder Brett Wilkin Ups The Intensity To Train Chest And Delts]
calves and abs
As Bennett pointed out, Ruffin prioritize abs Y calves at the beginning of your push/pull training sessions, similar to the above training division. The hypertrophy coach mentioned two movements in particular; Hip Loaded Calf Raises Y ABS.
Calves and abs may be an afterthought for many, but they are common weak areas for a lot of competition bodybuilders, and weaknesses in the competitive arenas of professional bodybuilding are not forgiven. Ruffin and Bennett train these muscle groups with the same intensity as other parts of the body, a strategy that has proven effective for Ruffin, who also won “best poser” when receiving the title from him Arnold 2022.
Less chest, more back
Coach Bennett wants Ruffin to cut back on chest training and focus more on measuring his back.
A little more back, a little less chest.
After calves and crunches, Ruffin jumps right into his push and pull routine. Due to the details provided in the video, it is unclear if he starts with a Magnum. row of seats either shoot down exercise of your choice. The row variation is one of Bennett’s favorites and was one of the drills included in Ruffin’s pull-only drill. training sessions. However, the duo decided that it will be used solely for the new push/pull regimen to add size and thickness to the back.
The two-time Arnold Classic Physique USA champion can superset any of these cable exercises sitting flies to replace a chest press movement.
Having your back weird as hell is never a bad thing.
It looks like Ruffin gets through the second pull drill with a y-cable riser for hit the delts. This exercise seems to check all the boxes for a full shoulder. isolation movement that works the three heads of the deltoid (anterior, lateral and posterior). It’s made by crossing the wires and raising the arms up and back towards the head.
The pulling portion of the workout ends with a straight arm pulldown/pushdown using the cables and a rope accessory to emphasize the contraction in the dorsal muscles. Since this push/pull routine is relatively Low volumeBennett says they can eventually add some “metabolism pump work” to finish these workouts.
[Related: Bodybuilder Nick Walker Incline Presses 200-Pound Dumbbells For Six Reps]
Bananas!
Just when you think you’ve seen it all, Ruffin acted reverse pull-ups wearing a smith machine Y bananas…that’s right, bananas! Bennett praised this kind of uniqueness that sets his training apart from other elite competitors at the top of the sport:
We are doing things that no one else is doing. They’re all lifting barbells and dumbbells like a bunch of chumps. We’re lifting bananas, listening to the Frozen soundtrack, and no one else is doing that!
Of course, those bananas are actually suspension training tools (D-handles) disguised as our favorite source of potassium! They are not just for show, they can offer one more ergonomic handle angle for pull-ups and similar movements.
The only way to know for sure if Ruffin’s change in training to focus more on his back and arms and less on his chest will pay off onstage is when the Olympia judges deliver their scores in December. Ruffin has consistently triumphed in every contest he has competed in when Bumstead is absent — that is, every non-Olympia contest — since 2019. We’ll see if 2022 is the year Ruffin claims the biggest prize in the sport. and if “things are going well, nobody else is doing” was what made the difference.
Featured Image: @ruff_diesel on Instagram
