Hadi Choopan’s Leg Coaching 10 Weeks Out From the 2023 Mr. Olympia

Hadi “The Persian Wolf” Choopan is the reigning Mr. Olympia. He’ll strive his first name protection on the 2023 Olympia in Orlando, FL, on Nov. 2-5, 2023. Choopan makes use of high-volume coaching to construct his decrease frame, which he hopes converts him to his 2d Sandow trophy.

On Aug. 27, 2023, Choopan printed a video on his YouTube channel that featured his leg coaching 10 weeks forward of the most important bodybuilding pageant on the planet. Watch the exercise under:

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Hadi Choopan’s Olympia Leg Exercise

Underneath is The Persian Wolf’s exercise, in conjunction with his coaching method. 

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Extensions & Adduction

Choopan begins with leg extensions to coach his quads. Including single-leg extensions (often referred to as unilateral leg extensions) to the combination is helping him quell muscle imbalances in his legs, which preferably promotes symmetry to his aesthetic.

He then carried out reps at the adduction device to paintings the interior thighs. Thickening the interior thigh prevents a thigh hole from disrupting the glide of a body on degree all over poses just like the entrance or again double biceps.

Lunges & Leg Presses 

Lunges are unilateral actions that bias the quads relying on how some distance the knee tracks over the feet. Choopan will get enough knee flexion all over each and every lunge, that means his quads are coaching in a lengthened place whilst concurrently making improvements to his balance and core.

Choopan makes use of the Smith device as his leg press. By way of positioning vertically below the device’s barbell, Choopan can proceed to load rigidity on his quads.


Choopan finishes with two permutations of deadlift – sumo and standard – and seated leg curls to load his hamstrings and decrease again. Sumo deadlifts position much less rigidity on one’s posterior chain than a traditional deadlift however supply advanced glute activation.

Gradual Eccentrics

Choopan’s leg coaching ways are aimed on the desired results of advanced aesthetics and measurement. One such method is a gradual, managed eccentrics (often referred to as the destructive). He pairs this with explosive – but nonetheless managed – concentrics (i.e. the contraction). 

Choopan’s coaching maximizes time below rigidity and depth with out conceding shape. By way of making sure each rep achieves considered necessary muscle activation, that stimulus must result in higher expansion.

Top Quantity & Weight Distribution 

Any other method Choopan makes use of is an enormous quantity of quantity — each and every set is within the 12-20 rep vary. He mixes and suits weight relying at the motion. For barbell workouts, equivalent to strolling lunges and deadlifts, he trains lighter. Conversely, on machines, he extra liberally so much the load plates, as he did on his leg press of 900 kilos.

Right through the video, Choopan trains in silence, hyper-focused on his major purpose: bringing his highest body to the 2023 Mr. Olympia degree to push back name contenders, equivalent to 2022 Olympia runner-up Derek Lunsford and the third-place finisher Nick Walker.  

Featured symbol: @hadi_choopan on Instagram

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