The 2023 Arnold Traditional noticed Samson Dauda elevate the trophy of the second-most prestigious contest in skilled bodybuilding. Together with that victory was his qualification for the 2023 Mr. Olympia contest scheduled for Nov. 2-5, 2023, in Orlando, FL.
As a result of new Olympia qualification system that requires non-Olympia champions or earlier yr’s podium finishers to win a professional present to qualify, lots of the sport’s prime tier should compete in and win a professional present earlier than November. A type of bodybuilders is 2021 Olympia fourth-place finisher Hunter Labrada, who took to his YouTube channel on March 3, 2023, to share the primary leg day of his new coaching cut up that emphasizes including mass.
Take a look at Labrada’s hypertrophic leg day within the video under, whereby he additionally shares his go-to pre-workout concoction:
[Related: Hafthor Björnsson and Dan Bell Deadlift Together at the 2023 Arnold Sports Festival]
Hunter Labrada’s Pre-Exercise
Labrada’s measured pre-workout accommodates the next:
- 80 grams of intra-carbs
- 10 grams of EAAs
- One scoop of Labrada Professional Collection Pump
- 5 grams of Creatine
As soon as to the health club, the primary order of enterprise is rolling out the muscle groups on a foam curler that doesn’t look like probably the most snug for Labrada, although useful nonetheless. Whereas most gym-goers would possibly use an app on their cellphone to log the weights, reps, and units of their coaching periods, Labrada nonetheless prefers utilizing a pencil and logbook.
That is what makes it enjoyable for me.
Labrada stresses the significance of logging one’s coaching, so the tendencies from week to week and month to month are recognizable. Understanding if power positive aspects or some other measurable metric is on an upward trajectory, or plateauing is effective for making requisite changes to hit the long-term objectives.
[Related: Trey Mitchell Beats His Previous Thor’s Hammer World Record Time at the 2023 Rogue Record Breakers]
Hunter Labrada’s 2023 Quarter One Leg Exercise
Whereas constructing himself again up from his Olympia reduce, Labrada solely does one working set per compound motion on the time of this video’s publication. His exercise comprised the next:
After a single working set of every compound motion, Labrada nonetheless feels sore a number of days after, which informs him that including extra quantity at this stage could be untimely.
5 working units for hams and quads — not rather a lot.
When establishing the seated leg curl, the pivot level of the machine needs to be in keeping with the knee — as that’s the pivot level on the physique. The pad below the heels shouldn’t be too excessive up the calf. The upper up the leg the pad is (i.e., the nearer it’s to the knee joint), the much less torque is positioned on the joint and, subsequently, much less load on the goal muscle group (learn: hamstrings). Carry out the leg curls by driving the knees up into the pad and urgent the heels straight down fairly than behind you.
Shifting on to leg extensions, the energetic vary of movement is the gap till exterior rotation would relieve rigidity on the quads. With the hips packed tight to the pad, the legs ought to stay internally rotated to the place the quads might apply strain to an imaginary yoga block between them. If the hips externally rotate on the backside of the motion, the strain is misplaced from the quads because the athlete is past their energetic vary of movement.
Labrada doesn’t add weight to any motion till he can carry out 13 clear reps with none hiccups in type.
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Featured picture: @hunterlabrada on Instagram