Two-time reigning 212 Olympia champion Shaun Clarida intends to go away a legacy because the winningest 212 champ within the department’s historical past. To take action, he’ll wish to win his 3rd identify on the 2023 Olympia after which win 5 extra occasions to surpass James “Flex” Lewis‘ file of 7 212 Olympia identify wins (2012-2018).

On Sept. 14, 2023, Clarida took to his YouTube channel to percentage the quad-focused leg exercise that prioritizes conditioning 9 weeks out from the 2023 Olympia. Clarida has shared his coaching constantly, together with his FST-7 coaching with trainer Hany Rambod, his first leg day after shifting to Texas, and his again and biceps programming. Take a look at Clarida’s leg conditioning underneath: 

[Related: A Look Back at Regan Grimes’ Full Day of Eating Before the 2023 Flex Weekend Pro]

Shaun Clarida 2023 Olympia Leg Exercise

Here’s a snapshot of Clardia’s leg exercise: 

With Clarida’s slicing section in complete swing, he reviews a noticeable decline in his power ranges. Alternatively, he trains with high-volume exercises to care for as a lot muscular tissues as conceivable whilst in a caloric deficit.

Adductor Gadget & Seated Hamstring Curl

Clarida warmed up at the adductor device, adopted through 3 units of seated hamstring curls. The adductors and hamstrings had been number one focal issues for Clarida right through his low season to fortify for the 2023 Olympia — he has an adductor device in his storage gymnasium. He trains his inside thighs two times or three times weekly.

Clarida trains lagging muscle teams more than one occasions every week from other angles. The upper coaching frequency and quantity additionally practice to his calves by means of the 3 calf machines in his house gymnasium. 

The science helps Clarida’s method for prime coaching frequency. A meta-analysis through Sports activities Drugs concluded that “frequencies of coaching two times every week advertise awesome hypertrophic results to as soon as every week.” (1)

Leg Extension

Acting isolation workout routines in the beginning of a leg exercise is helping Clarida increase his mind-muscle connection and limbers up his joints, main to larger intensity (learn: higher vary of movement) on squats and leg presses.

Since Clarida is in a calorie deficit, he carried out 12 to fifteen leg extensions with 4 45-pound weight plates. The upper rep, lighter weight means can fortify muscle conditioning whilst reducing the chance of harm. Right through the low season, Clarida normally does 8-12 reps with a lot heavier quite a bit. 

Leg Press

The leg press used to be the primary compound motion of Clarida’s quad-focused leg exercise. He planted his toes on the backside of the device’s foot platform and used a sluggish rep cadence to higher bias his quads. 

Clarida opened with 4 45-pound weight plates on each and every facet prior to bumping to 11 plates consistent with facet through his ultimate running set. Clarida carried out a back-off set with six plates on each and every facet to mechanical failure.

A 2021 learn about through the Magazine of Power and Conditioning Analysis discovered that “resistance coaching carried out to failure confirmed a better build up in muscle hypertrophy than resistance coaching no longer completed to failure.” (2)

Opposite Banded Hack Squat & Hip Press

Clarida tied a resistance band to the hack squat device to tweak its resistance profile. The resistance band absolutely stretches on the backside of the squat to relieve some problem of having out of the outlet. Alternatively, the resistance band gives much less help at the means up because it retracts to its unique form, making the weight gradually heavier. 

Clarida carried out 3 units of unilateral hip presses to complete his leg exercise. Coaching one facet of the frame at a time can lend a hand determine and treatment energy and muscle imbalances. Clarida situated his foot at the platform’s edge, along with his heel extending past it, to succeed in higher knee flexion, thereby biasing the quads.

Highway to 2023 Olympia

Clarida is scheduled to compete on the 2023 Olympia on Nov. 2-5 in Orlando, FL. The 2022 Olympia silver medalist Angel Calderon Frias and Ahmad Ashkanani shall be Clarida’s maximum ambitious competition.

Former 212 Olympia champion Kamal Elgargni certified for the Mr. Olympia contest by means of his win on the 2023 Masters Olympia Males’s Open identify. On the time of this newsletter’s newsletter, Elgargni hasn’t showed if he’s going to stay within the 212 department or problem the reigning Mr. Olympia champ Hadi Choopan for the Sandow trophy. 

References

1. Schoenfeld BJ, Ogborn D, Krieger JW. Results of Resistance Coaching Frequency on Measures of Muscle Hypertrophy: A Systematic Evaluate and Meta-Research. Sports activities Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
2. Vieira AF, Umpierre D, Teodoro JL, Lisboa SC, Baroni BM, Izquierdo M, Cadore EL. Results of Resistance Coaching Carried out to Failure or To not Failure on Muscle Power, Hypertrophy, and Energy Output: A Systematic Evaluate With Meta-Research. J Power Cond Res. 2021 Apr 1;35(4):1165-1175. doi: 10.1519/JSC.0000000000003936. PMID: 33555822.

Featured symbol: @shaunclarida on Instagram