The anticipation surrounding the 2024 Mr. Olympia contest has reached a fever pitch, and one name that continues to resonate among fans and experts alike is Ramon “Dino” Rocha Queiroz.
The Brazilian bodybuilder, who has emerged as a top contender in the Classic Physique division, is gearing up for a monumental comeback with the help of bodybuilding legend Flex Lewis.
After a promising but ultimately disappointing second-place finish to Wesley Vissers at the 2024 Arnold Classic, Ramon Dino is determined to claim his place at the top, and his preparation for the 2024 Olympia reflects that determination.
The Road to Redemption
Ramon Dino has long been viewed as one of the few athletes capable of challenging Chris Bumstead, the reigning king of the Classic Physique division and a five-time Olympia champion.
However, his recent performance at the 2024 Arnold Classic revealed some areas of vulnerability that he and his team are now working tirelessly to address.
Despite his silver medal finish, Ramon Dino’s showing at the 2023 Olympia, where he also placed second, qualified him for the 2024 event. This time, he’s leaving nothing to chance.
To maximize his chances of success, Ramon Dino has been focusing on adding size and thickness to his physique during the off-season.
Now, as the Olympia draws closer, he’s fine-tuning his conditioning with a rigorous training regimen designed to address his weaknesses and build on his strengths.
The Brazilian bodybuilder has even arrived in Las Vegas early, a move intended to help him acclimate to the weather and ensure his conditioning is on point when he steps on stage in October.
Related: Ramon Dino Bodybuilder Height, Weight, Age
Teaming Up with Flex Lewis
One of the most significant developments in Ramon Dino’s 2024 Olympia prep has been his collaboration with James “Flex” Lewis, a seven-time 212 Olympia champion and one of the most respected figures in bodybuilding.
On July 26, 2024, Ramon Dino showcased a back workout with Lewis, highlighting the intensity and precision that have become hallmarks of his training under Lewis’s guidance.
Flex Lewis, known for his meticulous approach to training and his ability to bring out the best in his athletes, has been instrumental in helping Ramon Dino refine his physique.
Their back workout, which Ramon Dino shared with his fans, provides a glimpse into the level of detail and effort that is going into his preparation.
Related: James “Flex” Lewis: The 212-Pound Bodybuilding Legend
Ramon Dino’s 2024 Olympia Back Workout
The workout began with a Straight-Arm Pulldown, an isolation exercise designed to pre-exhaust the lats.
This exercise is crucial for maximizing muscle stimulation during the more compound movements that follow, without the need to lift excessively heavy weights.
Ramon Dino used lifting straps on the rope attachment to ensure that his grip strength didn’t limit his ability to target his lats effectively.
Next up was the Iso-Lateral Front Lat Pulldown, a unilateral exercise that is particularly effective for identifying and correcting muscle and strength imbalances.
Ramon Dino emphasized peak contraction by slightly rotating his torso during the concentric phase of the movement while keeping his elbow close to his body.
This approach ensured a deep stretch in the lats, promoting muscle growth.
The third exercise in the routine was the Single-Arm Dumbbell Row. Here, Ramon Dino focused on initiating the pull by driving his elbow towards the ceiling and drawing the dumbbell towards his hips.
His torso was positioned at a 45-degree angle, with his non-working hand resting on the dumbbell rack for support.
By lowering the dumbbell until it was just a few inches from the floor, Ramon Dino was able to maximize the stretch in his lats, a key factor in muscle development.
Flex Lewis, ever the meticulous coach, stressed the importance of prioritizing technique over heavier weights, emphasizing that proper form is crucial for muscle stimulation and growth.
Following the dumbbell rows, Dino transitioned to T-Bar Rows, a chest-supported variation that promotes back thickness by allowing for a deep stretch at the bottom of the movement.
This exercise also minimizes the need for stability from the erector spinal muscles, allowing Ramon Dino to focus entirely on his back.
Under Lewis’s watchful eye, Dino pushed through mechanical failure with the help of forced reps, further intensifying the workout.
The session concluded with a combination of Seated Cable Rows and Preacher Curls.
For the seated cable rows,Ramon Dino grabbed the bar with a neutral grip and flared his elbows during the concentric phase of the movement, carefully avoiding any forward lean that might engage his lower back.
The preacher curls were performed with a focus on tempo, with Ramon Dino slowing the eccentric phase to three seconds and pausing briefly at the bottom of each rep to increase the time under tension.
This approach not only enhances muscle growth but also ensures that Queiroz is maximizing every aspect of his workout.
Related: Classic Physique Chest Training With C Bum, Ramon Dino, Urs Kalecinski, and Wesley Vissers
Eyes on the Prize
Dino’s collaboration with Flex Lewis is more than just a partnership; it’s a strategic alliance aimed at dethroning Chris Bumstead and claiming the top spot in the Classic Physique division at the 2024 Olympia.
The road to the Olympia is fraught with challenges, not least of which is the growing competition within the division.
Wesley Vissers, who bested Queiroz at the Arnold Classic, and Breon Ansley, another seasoned competitor, have both made significant strides in 2024, adding to the pressure on Ramon Dino to deliver his best performance yet.
However, if there’s one thing that Dino has proven time and again, it’s that he thrives under pressure. Wesley Vissers
His decision to team up with Flex Lewis, combined with his early arrival in Las Vegas and his relentless focus on improving his physique, all point to an athlete who is leaving no stone unturned in his quest for Olympia glory.
The Path Forward
As the 2024 Mr. Olympia approaches, Ramon “Dino” Rocha Queiroz stands at a critical juncture in his career.
With the support of Flex Lewis and a finely-tuned training regimen, he is poised to make a serious bid for the Classic Physique title.
The competition will be fierce, and the stakes will not be higher, but if Ramon Dino can bring his best package to the stage, he has every chance of achieving the redemption he seeks.
The bodybuilding world will be watching closely when the Olympia kicks off in October, eager to see if Ramon Dino can translate his hard work and dedication into a victory that will cement his legacy in the sport.
Until then, the only certainty is that Ramon Dino will continue to push himself to the limit, driven by the desire to be the best and to finally claim the title that has eluded him for so long.