World’s Strongest Man places himself by way of powerful pull day session.Written by Stephen Sheehan, CPT Final up to date on Nov 28, 2023As if making an attempt to match Ronnie Coleman’s finest lifts wasn’t difficult sufficient, Mitchell Hooper additionally tried to maintain tempo with one other all-time nice’s signature exercise. Though the reigning World’s Strongest Man sometimes doesn’t deal with getting a pump throughout his coaching, he had no selection however to embrace that satisfying feeling Arnold Schwarzenegger strived for throughout his legendary health club classes.
In a video posted on his YouTube web page on Nov. 13, 2023, Hooper tried the seven-time Mr. Olympia winner’s iconic again and biceps exercise. For sure, the high-volume fashion of coaching gave the Canadian strongman a good deeper appreciation for Schwarzenegger’s accomplishments.
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All the time up for a problem, Hooper examined his upper-body energy and stamina through a sequence of again and biceps workouts that left his muscle mass totally taxed. Paying homage to arguably the preferred bodybuilder ever to reside, it didn’t take lengthy for the gifted strongman to know the variations between how athletes from every sport profit from their particular coaching modalities.
Hooper kicked off the session with 4 again workouts earlier than ending up with a number of curl variations. The exercise begins about 40 seconds into the video.
Broad-Grip Pull-Up
Tipping the scales at about 6-foot-3, 320 kilos, Hooper recruited his lats to elevate his sizable body to the highest of the assisted pull-up machine. Going with a large grip led to enhanced lat engagement and allowed the Ontario native to higher make the most of his rhomboids and trapezius muscle mass.
After finishing his second set, Hooper took a have a look at a few of Schwarzenegger’s finest lifts, which included a 498-pound (226-kilogram) bench press and a 709.9-pound (322-kilogram) deadlift. Regardless of not being overly impressed by these numbers, Hooper acknowledged that bodybuilders have a definite benefit in a single key space.
“Higher physique energy is disproportionally good in bodybuilders as a result of their muscle mass is so excessive up there,” he defined. “I don’t know what that’s. Perhaps strongmen ought to do much more higher physique accent work than we do as a result of bodybuilders are so robust comparatively.
Following that transient relaxation interval, Hooper wrapped up the primary portion of the exercise by finishing three extra units of wide-grip pull-ups.
T-Bar Row
Subsequent, Hooper went with a variation of one in every of Schwarzenegger’s favourite workouts: the T-bar row. Beginning with three 45-pound (20.4-kilogram) plates, the large man explosively pulled and squeezed every rep, noting that his upper-body energy isn’t on the identical degree as his decrease physique.
“Like 80 % of all the pieces we do is quad, hamstring, glute,” Hooper mentioned about strongmen. “Leg drive, in the event you’ve acquired that, you’re going to do very properly.”
Subsequent units of T-bar rows included heavier hundreds, which compelled the Canadian athlete to make use of his core and legs to keep up stability all through the motion.
Single-Arm Dumbbell Row
Hooper then went over to the dumbbell part to carry out single-arm rows. A basic again train that’s nice for constructing thickness, he made fast work of 130-pound (59-kilogram) dumbbells for his first two units. Nonetheless, simply because it seemed straightforward doesn’t imply Hooper loved this a part of the exercise.
“I feel this may be my least favourite train,” he defined. “The issue is quite a bit in your core, not quite a bit within the precise pulling. So it’s like a core exercise with an arbitrary dumbbell motion.”
Nonetheless, Hooper pushed (or on this case, pulled) on to complete two extra units with the identical weight, ensuring to keep up a impartial backbone as he accomplished the heavy dumbbell rows.
Shut-Grip Lat Pulldown
The ultimate again train of the exercise put Hooper’s lats to the last word take a look at. Having already accepted the fact that he could be “sore as hell” the following day, he mustered up the power to finish 4 units of close-grip lat pulldowns. Hooper leaned again barely through the motion, pulling the deal with down to only above chest degree.
As soon as he completed on the cable machine, he moved on to the second half of his session.
[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]
Biceps Circuit
With about 20 minutes left to coach, Hooper wrapped his biceps in blood restriction cuffs, which have been proven to assist enhance hypertrophy. (1) Though he carried out fewer working units than Schwarzenegger’s protocol, Hooper nonetheless achieved a superb muscle-building stimulus.
Aiming to hit his biceps from a number of angles, the reigning WSM accomplished 4 rounds of a four-part circuit that included the next workouts:
Standing Barbell Curl — Used a 70-pound (31.8-kilogram) curl bar
Barbell Preacher Curl — Used the identical 70-pound (31.8-kilogram) curl bar
Alternating Dumbbell Curl — Used 50-pound (22.7-kilogram) dumbbells
Focus Curl — Used 45-pound (20.4-kilogram) dumbbells
By the point he cranked out his closing rep, an exasperated and vascular model of Hooper appeared pleased with the pump he achieved through the expedited biceps session.
Schwarzenegger-Fashion Again and Biceps Exercise
Right here’s an entire breakdown of the Arnold Schwarzenegger-inspired again and biceps exercise Hooper carried out.
Broad-Grip Pull-Up — 5 x 8-12
T-Bar Row — 5 x 8-12
Single-Arm Dumbbell Row — 4 x 8-12
Shut-Grip Lat Pulldown — 4 x 8-12
Standing Barbell Curl — 4 x 8-12
Barbell Preacher Curl — 4 x 8-12
Alternating Dumbbell Curl — 4 x 8-12
Focus Curl — 4 x 8-12
When you shouldn’t count on to see Mitchell Hooper enter a bodybuilding present anytime quickly, the very fact he’s keen to strive totally different kinds of coaching and share his sincere suggestions reveals why he’s one of many extra well-respected and in style energy athletes right now. Already a world-class strongman, something he does to enhance in different areas will solely make him a extra fierce competitor shifting ahead.
Featured Picture: Mitchell Hooper / YouTube
References
Wortman RJ, Brown SM, Savage-Elliott I, Finley ZJ, Mulcahey MK. Blood Move Restriction Coaching for Athletes: A Systematic Assessment. Am J Sports activities Med. 2021 Jun;49(7):1938-1944. doi: 10.1177/0363546520964454. Epub 2020 Nov 16. PMID: 33196300.
