With less than six weeks until the 2024 Olympia, Men’s Open bodybuilder Samson Dauda is ramping up his preparations. Dauda, the 2023 Arnold Classic champion, secured third place behind 2023 Olympia runner-up Hadi Choopan and 2023 Mr. Olympia champion Derek Lunsford at the 2023 Olympia.
Therefore, Dauda is already qualified for the 2024 Olympia, set for Oct. 10-13, 2024, in Las Vegas, NV, and is strengthening his back to claim the Sandow trophy.
[My back has] improved a lot in the last two years.
[Related: The Anatomy of Your Back Muscles, Explained]
Samson Dauda’s Back Training
Superset — Reverse Grip Lat Pulldown & Chest-Supported Lat Pulldown: 4 x 10-16 & 4 x 10-12
Superset — Chest-Supported T-Bar Row: 3 x 5-10 & Straight-Arm Lat Pulldown: 3 x 10-12
Machine One-Arm Lat Pulldown: 4 x 10-12
Rack Pull: 4 x 6-10
On Sept. 2, 2024, Daud showcased his back training during his 2024 Olympia prep. He feels fantastic and has maintained a positive attitude throughout his training.
[Related: 12 Best Pre-Workouts]
Superset — Reverse Grip & Chest-Supported Lat Pulldowns
Dauda starts with a reverse grip lat pulldown, opting for a narrow grip to activate his biceps and inner back. After his first set, he retrieves an angled weight bench to support his torso for another round of pulldowns.
For each repetition, Dauda drives his elbows down rather than back to maximize the contraction of his lats. He alternates his grip between underhand and overhand, completing 13 reps before returning to reverse grip lat pulldowns.
Superset — Chest-Supported T-Bar Rows & Straight Arm Lat Pulldowns
Using an overhand grip, Dauda trains through his full range of motion, stretching and contracting his lats on the T-bar row. He progressively adds weight until reaching failure, then transitions to straight-arm lat pulldowns without rest. Research indicates that training to failure promotes muscle hypertrophy and can enhance strength. (1)
Unilateral Lat Pulldowns & Rack Pulls
Dauda isolates each lat via unilateral lat pulldowns with a reverse grip, fostering a stronger mind-muscle connection. He finishes by training his posterior chain via rack pulls.
His first set comprises six repetitions, ensuring the barbell remains above his knees. He increases the weight in subsequent sets while wearing a weightlifting belt and lifting straps for added support.
After his workout, Dauda holds a posing session to adjust how he displays his evolving physique.
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References
Santanielo, N., Nóbrega, S. R., Scarpelli, M. C., Alvarez, I. F., Otoboni, G. B., Pintanel, L., & Libardi, C. A. (2020). Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biology of sport, 37(4), 333–341.
Featured image: @samson__dauda on Instagram
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