IFBB Classic Physique Pro bodybuilder Terrence Ruffin qualified for the 2024 Olympia, scheduled for Oct. 10-13, 2024, in Las Vegas, NV, via his victory at the 2023 IFBB Sheru Classic Pro. However, he decided to pull out of bodybuilding’s most prestigious competition due to his ongoing recovery from an elbow injury and the need to add significant muscle mass to stay competitive.
On Aug. 16, 2024, Ruffin shared his upper body workout while 17 pounds shy of the weight cap for his height in Classic Physique. He broke down every move and explained the process behind building an Olympia-caliber physique.
Terrence Ruffin’s Upper Body Workout
Single-Arm Machine Low-Row
Wide-Grip Lat Pulldown
Seated Bayesian Curl
Cable Cross-Body Triceps Extension
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Most People Don’t Need To Flat Press Exercise
Ruffin favors a neutral grip on the machine press, believing it better for training the middle and inner chest. However, he generally suggests the high incline press for most lifters, as the upper chest is often a lagging muscle group for many.
The two-time Arnold Classic Classic Physique champ advises against excessively arching the lower back during the flat bench press as it shifts the emphasis toward the lower chest.
When doing flat press, you’re [likely] doing a decline press.
[Related: 7x Mr. Olympia Phil Heath Uses the “Three T’s” For Bigger Arms]
Single-Arm Rows For Better Neuromuscular Connection
Ruffin alternates between antagonistic muscle groups during a multi-muscle workout. This strategy allows one muscle to recover while the other is engaged, improving workout efficiency.
Ruffin prefers performing the machine low rows standing, as it tweaks the machine’s resistance curve, making the exercise more challenging at the bottom of his range of motion (ROM).
Prioritize a Deep Stretch in the Fully Lengthened Position
Ruffin keeps his chest elevated and scapula retracted throughout the incline dumbbell flyes to load the upper chest. He maintains slight elbow flexion and prioritizes driving his elbows together for a sharp contraction at the top of his ROM. (1) Ruffin ensures a deep stretch in the bottom position by lowering his elbows below his midline.
The last few reps are the stimulating reps, the reps that make you grow.
The Alabama native recommends performing lat pulldowns with a wide grip to improve back width.
Cable Curls For Constant Tension on the Biceps
Ruffin sets the cable pulleys at mid-shin height for seated Bayesian curls, explaining that this line of pull maximizes tension on the target muscles in the fully lengthened position. He advises sticking to a new exercise setup for multiple weeks, allowing the muscles to adapt to the movement mechanics for better neuromuscular connection.
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Reference
Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
Featured image: @ruff_diesel on Instagram
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