As the 2024 Olympia approaches, competitive bodybuilder Urs Kalecinski, known as “The Miracle Bear,” has kicked off his rigorous training regimen focusing on arm and shoulder workouts.
To ensure peak performance, Urs Kalecinski published a video on June 30, 2024, detailing his high-volume training session.
Bulking vs. Cutting: A Strategic Approach
In bodybuilding, athletes alternate between bulking and cutting phases depending on the competition calendar.
Bulking involves consuming a calorie surplus to maximize muscle mass, combined with intense strength training.
Conversely, cutting focuses on shedding excess fat while preserving muscle, typically achieved through a calorie deficit and increased cardio.
As Urs Kalecinski embarks on his 2024 Olympia campaign, he begins with a cutting phase, aiming to refine his physique and enhance muscle definition.
Urs Kalecinski’s 2024 Olympia Arm & Shoulder Workout
Kalecinski’s workout is a testament to his dedication and meticulous approach to training. Here’s a summary of his high-volume arm and shoulder workout:
- Cable Cross-Body Triceps Extension
- Lying Cable Biceps Curl
- Low Pulley Dual Cable Curl
- Seated Overhead Cable Triceps Extension
- JM Press
- Single-Arm Preacher Curl
- Superset — Cable Rear Delt Flyes & Lying Cable Lateral Raises
1. Cable Cross-Body Triceps Extension
Urs Kalecinski begins his workout with the cable cross-body triceps extension, utilizing a functional trainer with pulleys set at the highest position.
By grabbing the right cable with his left hand and vice versa, he positions his hands in front of his chest at the starting point.
Maintaining a slight forward lean and keeping his upper arms pinned, Urs Kalecinski fully extends his elbows, effectively targeting the triceps.
2 & 3. Lying Cable Biceps Curl & Low Pulley Dual Cable Curl
Next, Urs Kalecinski incorporates lying cable biceps curls, an exercise popularized by veteran bodybuilder Markus Ruhl, known for his impressive 24-inch arms.
This exercise involves performing biceps curls while lying supine on a flat bench, with the pulley positioned at the highest setting.
Urs Kalecinski then transitions to low pulley dual cable curls, setting a utility bench in the center of a functional trainer and facing away from the machine.
These exercises place maximum tension on the biceps brachii in the fully stretched position, optimizing muscle stimulation and growth.
4. Seated Overhead Cable Triceps Extension
Urs Kalecinski emphasizes a full range of motion (ROM) with the seated overhead cable triceps extension.
Ensuring his elbows reach full flexion at the bottom and full extension at the top, he employs slow eccentrics with a pause in the bottom position.
This technique increases the time under tension (TUT) and maximizes triceps muscle stimulation.
A study published in the European Journal of Applied Physiology found that eccentric-only training led to similar increases in muscle strength and thickness as concentric-eccentric training, highlighting the significance of eccentrics in hypertrophy.
Related: Urs Kalecinski Diet Plan and Workout Routine
5. JM Press
The JM press, a hybrid exercise combining the French press and close-grip bench press, is next on Kalecinski’s list.
This movement allows him to effectively target the triceps without overloading the elbows, minimizing strain.
Lying on a flat bench, Urs Kalecinski grabs the barbell with a shoulder-wide grip, lowers it slowly to his forehead, and then explosively extends his elbows to achieve a sharp triceps contraction.
6. Single-Arm Machine Preacher Curl
Unilateral exercises, such as the single-arm machine preacher curl, are crucial for identifying and correcting strength and muscle imbalances.
Urs Kalecinski incorporates this exercise into his routine, externally rotating his wrist during the concentric phase and pausing in the fully shortened position.
This targeted approach ensures balanced muscle development and strength.
7 & 8. Superset — Cable Rear Delt Flyes & Lying Cable Lateral Raises
To finish his workout, Urs Kalecinski performs a superset of cable rear delt flyes and lying cable lateral raises.
During the rear delt fly, he retracts and depresses the scapula during concentric and protracts them during eccentrics.
This technique, combined with performing lengthened partials to maximize posterior deltoid stimulation, enhances shoulder development.
Urs Kalecinski then transitions to lying lateral raises, targeting the medial deltoids.
Using wrist cuffs to eliminate grip fatigue, he adopts a cross-body setup to work the side delts through their full ROM.
Focus and Mindset: The Path to Olympia
As Urs Kalecinski prepares for the 2024 Olympia, he is committed to maintaining a focused and calm mindset.
Recognizing that past anxieties over weekly progress led to elevated cortisol levels, he plans to limit his social media activity and cultivate a calmer mental state.
Urs Kalecinski‘s bronze medal finish at the 2023 Olympia earned him a direct qualification for the 60th anniversary of the competition, set to take place from October 10-13, 2024, in Las Vegas, NV.
While reigning champion Chris Bumstead is favored to win his sixth consecutive Classic Physique Olympia title, the competition will be fierce, with contenders like Urs Kalecinski, Ramon Rocha Queiroz, and reigning Arnold Classic Physique champion Wesley Vissers in the lineup.
Related: Classic Physique Chest Training With C Bum, Ramon Dino, Urs Kalecinski, and Wesley Vissers
Conclusion
Urs Kalecinski‘s top 8 arm exercises for the 2024 Olympia exemplify his dedication to excellence and strategic approach to bodybuilding.
By incorporating a mix of traditional and innovative exercises, he ensures comprehensive muscle development and peak performance.
As he prepares for the biggest competition of the year, Urs Kalecinski’s focus on both physical and mental readiness sets him apart as a formidable competitor.
Whether you’re an aspiring bodybuilder or a fitness enthusiast, Urs Kalecinski’s workout routine offers valuable insights and inspiration for achieving your own fitness goals.