Recent off a first-place end on the 2023 Europa Professional Championship, Regan Grimes has shortly shifted his focus again in a well-recognized route. By narrowly edging out Nathan de Asha for the Males’s Open title on Sept. 17, Grimes punched his ticket to the 2023 Mr. Olympia contest.
After all, the Canadian-born IFBB professional is not any stranger to competing on the largest stage within the sport. However after putting Fifteenth within the Men’s Open division in every of his first two journeys and skipping the 2022 Olympia to pack on extra muscle, Grimes has loads to show.
With the 2023 Olympia scheduled for Nov. 2-5, he formally kicked off his prep by posting a coaching vlog on his YouTube channel on Sept. 26, 2023. Grimes’ grueling back and biceps workout begins across the 1:25 mark.
A busy journey and coaching schedule gained’t cease Grimes from doing all the pieces doable to get in prime form for his third Mr. Olympia look. Clearly profitable in his muscle-building efforts over the past yr, he started his exercise by specializing in his lats.
Cable Rope Pullover
Grimes began the session with three units of a back day staple: the cable rope pullover. He particularly famous that his purpose was to “get some blood within the again” in preparation for the following workout routines. Grimes additionally highlighted the usage of brief relaxation durations of about 90 seconds, which offers ample time for one coaching associate to finish a set whereas the opposite recovers.
In the course of the preliminary section of the exercise, he additionally addressed his ongoing rivalry with de Asha, who completed forward of Grimes on the 2023 Flex Weekend Professional Males’s Open Present on Sept. 10, 2023.
“He beat me truthful and sq. in Italy. I got here again and beat him in Spain, and that’s all there’s too it,” Grimes stated. “I’ve competed in opposition to Nathan thrice. I beat him twice, he beat me as soon as. I’ll see you once more in six-and-a-half weeks.”
Subsequent, Grimes and his coaching associate made their means over to the assisted pull-up machine. Using wrist straps for assist, he grabbed the pull-up bar at its widest level to supply most stimulation for his lats.
He labored to the purpose of failure, ending with partial reps on his ultimate set.
Grimes made his over to the free weights for a number of units of a chest-supported row (t-bar row). He started with two 45-pound (20-kilogram) plates, preserving his head in a impartial place as he squeezed his lats, rear delts, and traps on the prime of the motion. Grimes added one other 45-pound plate for his final set.
Single-Arm Lat Pulldown
The 2023 Mr. Olympia contestant took his exercise in a barely totally different route by coaching his arms independently on a iso-lateral lat pulldown machine. Grimes didn’t present a lot footage of this train, however he did present some humility by admitting he was too heavy at his final present and that shaving “one other 5 to 6 kilos off” would assist squash any controversy about the place he stands.
“I really feel like I received sufficient measurement,” Grimes defined. “The physique is far more spectacular when it’s in a loopy situation. You look larger, really, with much less weight.”
Single-Arm Tremendous Low Row
The penultimate again train of Grimes’ exercise was one other isolation motion: the tremendous low row. Working with a pair of 45-pound plates per aspect, he took a staggered stance, preserving his chest in opposition to the pad as he pulled his elbow again and contracted his decrease lat muscle tissue. Not solely did Grimes ship clear reps, however he additionally he delivered helpful perception into his nutrition protocol.
For intra-workout gas, the Canadian native drank a mixture of 20 grams of amino acids with 15 grams of carbohydrates from Yamamoto Vitamin GlycoBol. Grimes, who entered the exercise having eaten two no-carb meals and one meal with carbs, stated his post-workout protein shake additionally contains 10 grams of glutamine (which helps restoration) and 10 grams of creatine, which has been proven to assist promote muscle progress and quantity.
Grimes completed with weighted again extensions to focus on his erector spinae muscle tissue. Holding a 45-pound plate, he prolonged his physique ahead so far as doable earlier than arching backwards on the prime of every rep. Grimes additionally carried out a variation that included an abdominal crunch on the backside of the motion for the last word check of core power and endurance.
Shut-Grip Biceps Pulldown
A four-part biceps exercise started with close-grip biceps pulldowns. Whereas many lifters sometimes attempt to maintain their arms out of this motion to give attention to most lat engagement, Grimes inspired the precise reverse.
He stored the vary of movement a lot smaller, knocking down to only above a 90-degree angle to maintain full pressure on the biceps from the insertion level to the elbow.
Preacher Curl Machine
Grimes moved on to the preacher curl machine for a number of units of this traditional bodybuilding train. After placing each of his biceps by means of some ache, he carried out remoted reps with every arm as a finisher.
Seated Dumbbell Biceps Curl
With the session almost full, Grimes hammered his biceps once more with one other curl variation. Working with 30-pound dumbbells, he held his arm at a 45-degree angle away from his physique and methodically curled and contracted his biceps to realize an enormous pump.
Lastly, Grimes ended his exercise the place it began. This time, he swapped out the rope for a deal with to carry out single-arm cable curls. Using a pronated (palms-down) grip allowed Grimes to get an ideal stimulus for each his biceps and his brachialis.
Full Again and Biceps Exercise for Muscle Development
Whereas Grimes didn’t present a selected variety of units or reps, there’s little doubt his exercise will get the job achieved. Right here’s a full rundown of the workout routines carried out:
- Cable Rope Pullover
- Assisted Pull-Up Machine
- Chest–Supported T-Bar Row
- Single-Arm Lat Pulldown
- Single-Arm Tremendous Low Row
- Again Extension
- Shut-Grip Biceps Pulldown
- Preacher Curl Machine
- Seated Dumbbell Biceps Curl
- Cable Curl
Simply weeks faraway from securing a spot within the 2023 Mr. Olympia lineup, Grimes has momentum on his aspect. Noticeably bulkier than in years previous, he should be diligent together with his eating regimen and conditioning throughout contest prep. If he stays on track, although, Grimes definitely appears to be like able to making everybody neglect about these Fifteenth-place finishes in 2020 and 2021.
Featured Picture: Regan Grimes / YouTube