Terrence Ruffin, synonymous with symmetry, precision, and sheer dedication, is intensifying his preparation for the 2024 Mr. Olympia.
As one of the most formidable competitors in the Classic Physique division, Terrence Ruffin’s meticulous approach to training is as noteworthy as his remarkable achievements, which include two Arnold Classic titles and victories at prestigious events like the Legion Sports Fest and the Sheru Classic Pro.
Now, as he sets his sights on the upcoming Olympia in October, Terrence Ruffin has shared an upper body workout routine that he is relying on to fine-tune his physique for the biggest stage in bodybuilding.
In a recent YouTube video released on August 16, 2024, Terrence Ruffin took fans through an information-packed upper body workout.
This detailed routine, which includes a mix of pressing, pulling, and arm exercises, is designed not only to enhance muscle mass but also to ensure peak conditioning and symmetry.
As Ruffin prepares for his fourth Mr. Olympia, where he aims to improve upon his fifth-place finish from last year, his workout strategy is as calculated as it is intense.
Flat Press: A Strategic Approach to Chest Development
Ruffin’s workout begins with the flat press, a staple in any upper body regimen. However, Terrence Ruffin offers a nuanced perspective on this classic movement.
He emphasizes the importance of adjusting the incline based on individual body composition and the positioning of the spine.
According to Terrence Ruffin, many lifters unknowingly turn a flat press into a decline press due to the natural rotation of the rib cage when the spine is not neutral.
“I would rather have someone vary their stuff between a low incline and a high incline press,” Ruffin advises. “For most people, that’s going to be best, especially when you factor in someone’s rib cage and when they’re rotating like this, the flat press actually becomes more of a decline press compared to being with a neutral spine.”
This insight highlights Terrence Ruffin’s understanding of biomechanics and his commitment to maximizing the effectiveness of each exercise.
By adjusting the angle of the press, Terrence Ruffin ensures that he targets his chest muscles more effectively, thereby optimizing muscle growth and development.
Related: Terrence Ruffin Looks Dry and Ripped 10 Days Out from the 2023 Dubai Pro
Single-Arm Row: Precision in Back Training
The single-arm row is another critical component of Ruffin’s upper body workout. Terrence Ruffin prefers this exercise for its ability to provide greater control over the resistance curve, making the load feel heavier at the bottom and lighter at the top.
This adjustment better matches the natural strength profile of the back muscles.
“Single-arm rows, there’s a couple reasons why I chose this machine and why I’m doing it in this manner,” Ruffin explains. “One thing you’ll notice is I’m only doing one arm at a time. The reason why I’m putting my arm here is to change the resistance curve of the machine so that it’s heavier at the bottom and a little lighter at the top.”
Terrence Ruffin also appreciates the neurological benefits of training one arm at a time. He points out that by isolating each arm, lifters can often squeeze out additional reps, even after reaching failure with both arms simultaneously.
“The reason why I have the leg like I do is a bit more stability as opposed to having the other leg going, I have the same leg, same arm when I row,” Ruffin adds. “Lastly, I’m doing it one arm at a time because there’s a lot of things neurologically that your body can and can’t handle. You can test this out yourself doing curls. Curl both arms at a time. Then, once you can’t get any more reps, try to do one arm at a time. I guarantee you can get one or two extra reps.”
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Incline Flyes: Enhancing Range of Motion and Scapular Mobility
Next up in Ruffin’s upper body workout is the incline flye, a classic chest exercise that Ruffin modifies for better results.
Instead of using a traditional bench, Terrence Ruffin suggests incorporating a foam roller, which allows for a greater range of motion and freer scapular movement.
“It’s not my favorite bench for it,” Ruffin admits. “Even if you have one of those half foam rollers, you can put that on there and make it so it’s not moving around too much. It can add a little bit of range of motion and let your scapula move a little bit more freely as you get into that deep stretch.”
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This variation is particularly beneficial for those looking to enhance the stretch and contraction of the chest muscles, providing a more effective workout and potentially leading to better muscle growth.
Wide Grip Lat Pulldown: Building a Complete Back
Terrence Ruffin’s focus on back development continues with the wide grip lat pulldown, an exercise that remains a staple in his routine.
Terrence Ruffin emphasizes the importance of incorporating both wide grip and single-arm pulldowns for a well-rounded back.
“Wide grip pulldowns are still a very, very good movement to do for your lats,” Ruffin says. “I’ve been really loving adding them back in. I’ll have this on one day, I’ll still have the single-arm pulldown on another day. But definitely, if you can, especially if you’re doing twice a week, incorporate both into your program.”
This balanced approach ensures that Ruffin develops the width, depth, and detail of his back muscles, which are crucial for achieving the classic V-taper that defines the Classic Physique division.
Cable Bicep Curls: Optimizing Arm Training
Ruffin’s arm training includes cable bicep curls, an exercise that he performs with particular attention to the angle of the cable. He advises keeping the cable at a 90-degree angle at the bottom of the movement for optimal muscle stimulation.
“Ideally, you want that cable when you’re at the bottom to be at a 90-degree angle,” Ruffin explains. “You’ll feel a big difference too. A lot of times with this resistance curve stuff, it’s going to feel weird, especially if you’re not used to it. It will feel really light at the top here but give it a few reps because once your muscle actually starts to fatigue, then it’ll feel just right.”
Ruffin’s focus on the resistance curve demonstrates his commitment to maximizing muscle engagement and growth, even in exercises that might seem straightforward at first glance.
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Cable Cross-Body Tricep Extension: Finishing with a Pump
To round out his arm workout, Terrence Ruffin includes cable cross-body tricep extensions, an exercise that he uses to top off his arm pump. Ruffin’s attention to detail in his training is evident as he discusses his approach to this movement.
“I’m happy with the progress so far,” Ruffin says. “I took a critical look at myself as everybody should, every bodybuilder should. And I really wanted to bring up the delts and the arms, so we added in one set of bis, one set of tris, and one set of side delts and rear delts per day.”
Ruffin also notes the significance of small increases in training volume, such as adding just two sets per exercise, which can lead to meaningful improvements over time.
“That’s an increase of two sets per week,” Ruffin adds. “For right now, we’ll see how that goes. I know a lot of people are saying, ‘Wow, two sets per exercise is nothing,’ but that’s a 100 percent increase and they’re already growing pretty good.”
Training with Legends: A Methodical Approach to Olympia Preparation
In addition to his own training, Terrence Ruffin has been working alongside esteemed bodybuilding veterans like Rich Gaspari, the inaugural Arnold Classic champion.
Together, they have tackled intense workouts, including a brutal leg day session that focused on pushing their limits.
Terrence Ruffin’s methodical approach to his Olympia preparation is evident in every aspect of his training.
From the exercises he selects to the way he tailors each movement to his unique physiology, Ruffin is leaving no stone unturned as he prepares to bring his best look to the stage in October.
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Conclusion: The Road to Olympia
Terrence Ruffin’s upper body workout is a testament to his dedication and attention to detail as he prepares for the 2024 Mr. Olympia.
With a carefully crafted routine that targets every muscle group in the upper body, Ruffin is focused on fine-tuning his physique and ensuring that he is in peak condition for the competition.
As he continues to train with intensity and precision, fans and competitors alike will be watching closely to see how Terrence Ruffin‘s hard work translates to the stage.
With the 2024 Mr. Olympia just around the corner, Ruffin’s methodical approach and unwavering commitment to his craft make him a serious contender for the Classic Physique title.
Whether he’s refining his chest with flat presses, building his back with single-arm rows, or fine-tuning his arms with cable curls, Ruffin’s dedication to excellence is clear. As the competition draws near, all eyes will be on Terrence Ruffin as he aims to make history and claim the coveted Olympia crown.