Michal ‘Krizo’ Krizanek, the Slovakian marvel in the bodybuilding world, is exhibiting a fervor that rivals seasoned veterans. Each sweat-soaked session, underscored by his latest vigorous back and biceps workout, stands as testament to his unwavering focus on the looming 2023 Olympia.
A Rapid Ascent: Krizo’s Transition and Traction
Making the shift from the IFBB Elite Pro League to the NPC in late 2021, Krizo’s palpable size and intricate muscle details didn’t just earn him glances; they solidified his position as a formidable challenger in the IFBB Pro League’s Men’s Open division.
The Highs and Lows: Krizo’s Journey to Mastery
Success, while sweet, isn’t always immediate. This became evident for Krizo during the 2022 Amateur Olympia Italy. While his imposing physique fetched him the coveted IFBB Pro card, it was his conditioning that was up for scrutiny. Even as he claimed the top spot at the 2022 EVLS Prague Pro, critics had their reservations. A 12th place finish at the 2022 Olympia might have disheartened many, but for Krizo, it was merely a signpost on his journey to greatness.
2023: The Year of Reinvention for the Slovakian Prodigy
Coming into 2023, Krizo underwent a transformation. Rethinking his strategies, amplifying his training intensity, and embracing cardiovascular workouts were all part of his redefined agenda. With his sights firmly set on success, he displayed an improved physique that not only silenced his critics but also earned him a triumphant win at the 2023 Empro Classic Pro.
The Road to the 2023 Olympia: A Blend of Recovery and Rigor
With the Olympia on the horizon, Krizo’s game plan is twofold: prioritize recovery post-Empro Classic and post-August, plunge into an immersive regimen focusing on diet and training. In Krizo’s story, we find the enduring spirit of an athlete – a tale of introspection, hard work, and the relentless pursuit of excellence in the face of challenges.
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Michal Krizo’s Back and Biceps: The Blueprint for Olympia 2023
A Focus on Definition
Krizo’s back emerged as a standout feature at the 2023 Empro Classic Pro. While it always boasted impressive muscle structure, enhanced conditioning made the muscle definition pop. Now, to deliver a holistic package at the 2023 Olympia, Krizo trains his back bi-weekly. Recently, 12 weeks out from the competition, he shared a back and biceps routine to unveil his gym regimen.
Krizo’s Workout Breakdown
1. Reverse Grip Lat Pulldown:
Krizo’s session started with this lat-centric move. The reverse grip allows for better engagement of the lower lats and higher biceps activity. The session began light, progressively adding weight to challenge the muscle.
2. Seated Cable Rows:
Shifting from the lats, Krizo’s focus transitioned to the upper and middle back. The seated position of this exercise emphasizes the rhomboids and trapezius muscles, providing the back its characteristic thickness.
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3. Incline Dumbbell Rows:
Known for symmetry and balanced back activation, this move demands precision. The incline utilizes gravity to ensure accurate muscle targeting, and Krizo aced several sets to achieve that three-dimensional back appearance.
4. Close Neutral Grip Lat Pulldown:
Returning to the pulldown motion, Krizo focused on the rhomboids, courtesy of the close grip. This exercise, aside from targeting the back, also significantly engages the biceps and forearms.
5. EZ Bar Preacher Curls:
Transitioning to bicep isolation, Krizo dove straight into one of the most effective moves. The preacher curl’s design ensures the biceps work unassisted, making for a rigorous set.
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6. One Arm Cable Curls:
Concluding his session, Krizo added a finishing touch to his biceps with this singular cable movement.
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The Workout Quick Glance:
Back:
- Reverse Grip Lat Pulldown
- Seated Cable Rows
- Incline Dumbbell Rows
- Close Neutral Grip Lat Pulldown
Biceps:
- EZ Bar Preacher Curls
- One Arm Cable Curls
- Looking Ahead to Olympia 2023
Set to compete in a robust Open division, Krizo’s dedication and grit will be on full display at the 2023 Olympia, held from Nov. 3-5 in Orlando, Florida. If his current pace of improvement is any indication, Krizo might just deliver some unexpected surprises on the Olympia stage.
For a detailed view of his regimen, Michal Krizo’s workout is available on his official YouTube channel.
Overview
Michal Krizo, coming off a noticeable victory at the 2023 Empro Classic Pro, is diving deep into his Olympia prep, training his back twice a week. Recently, he shared a comprehensive workout emphasizing both his back and biceps, which includes exercises like Reverse Grip Lat Pulldown and EZ Bar Preacher Curls. With the Olympia event slated for Nov. 3-5 in Orlando, Florida, Krizo’s recent advancements hint at a promising performance. His complete workout can be viewed on his official YouTube channel.
Featured Image @Ifbb_pro_MichalKrizoKrizanek (Instagram)