As the 2023 Olympia approaches, Brandon Curry and Terrence Ruffin joined forces for a Delt focused workout. Recently, a YouTube video captured their intense training session. Together, they gave fans a rare look into their preparations. Clearly, both men are pushing hard to peak on bodybuilding’s biggest stage.
To begin, Brandon Curry remains a standout in the Men’s Open division. In 2019, he claimed both the Arnold Classic and Mr. Olympia titles. That season marked a career high point, showcasing his balance of size, symmetry, and conditioning. Since then, he has stayed in the mix among the sport’s elite.
However, the road hasn’t been without setbacks. In 2022, Curry finished fourth at the Olympia. Still, he hasn’t lost his drive or focus. Now, with rising stars like Derek Lunsford and Nick Walker gaining momentum, Curry is more determined than ever to reclaim the Sandow.
Meanwhile, Terrence Ruffin continues to shine in Classic Physique. He earned back-to-back Arnold Classic wins in 2021 and 2022. After slipping to sixth at the 2022 Olympia, he bounced back by winning the 2023 Dubai Pro. Next, he’ll test himself at the Legion Sports Fest Pro before taking another shot at the Olympia crown.
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While both athletes tread parallel paths towards the 2023 Olympia, their legacies, challenges, and aspirations provide a nuanced backdrop to this year’s competition. Their shared workout session is but a prelude to the spectacle that lies ahead.
Brandon Curry & Terrence Ruffin: Delt Training Showcase
A synergy of strength and expertise, bodybuilding champions Brandon Curry and Terrence Ruffin unite for a powerful delt-focused training session.
Delt Training Roster Workout Below:
- Bent-Over Single-Arm Cable Lateral Raise
- Sets: 5
- Targeting the lateral deltoids with focused isolation.
- Machine Single-Arm Rear Delt
- Sets: 5
- Concentrates on the rear deltoids, ensuring a rounded shoulder development.
- Machine Lateral Raise
- Sets: 3 (1 working, 1 drop set)
- Intensity meets stability for comprehensive shoulder enhancement.
- Seated Shoulder Press
- Sets: 3
- A compound movement that brings both strength and hypertrophy to the table.
- Cable Rope Front Raise
- Sets: 4
- A precision focus on the front deltoids with constant tension throughout.
- Dumbbell Lateral Raise
- Sets: 3
- A classic that defines the shoulders, enhancing their width and roundness.
This collaboration between Curry and Ruffin is a testament to their dedication and passion, giving fans and fellow athletes a masterclass in deltoid training.
Bent-Over Single-Arm Cable Lateral Raise:
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- Description: Curry initiated the workout session with bent-over cable lateral raises. Emphasis was placed on maintaining impeccable form throughout the movement.
- Warm-up: They started with a few preliminary sets before amping up the intensity.
- Guidance: Under the supervision of trainer Amer Kamra, they executed sets comprising 15 repetitions each, ensuring they capitalized on a full range of motion throughout.
- Insight from Curry: He highlighted a common oversight in delt training – many exercises don’t adequately stretch the muscle, potentially hindering muscle growth.
- Adjustment for Ruffin: During the session, Kamra recommended Ruffin transition to lighter weights, elucidating his rationale subsequently.
“Try to keep that back from engaging,” said Curry. “Yeah, stay long.”
“Yeah you hardly ever stretch the rear delt,” added Curry.
Machine Single-Arm Rear Delt:
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- Transition: Following the cable routines, the duo pivoted to the rear delt machine to further enhance their workout.
- Technique: To optimize the efficacy of the exercise and promote maximum shoulder development, they adopted a sideways sitting position.
- Ruffin’s Approach: Ruffin committed to sets consisting of 12-15 repetitions, pushing his rear delts almost to their limit with each round.
“It doesn’t lengthen, so you got to kind of set it up here because it didn’t come out very wide,” explained Curry.
Machine Lateral Raise:
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- Focus Area: Concentrating primarily on the side deltoids.
- Execution: Curry showcased noticeably well-developed shoulders throughout the exercise, while Ruffin culminated his session with an intensive set that emphasized both his side deltoids and traps.
Seated Shoulder Press:
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- Setup: The duo opted for plate-loaded shoulder presses, executing three standard sets and then progressing to a drop set.
- Weights Management: The exercise commenced with lighter weights, gradually elevating the resistance as the reps continued.
- Ruffin’s Execution: Ruffin encountered a challenging drop set post completing 12 reps using moderate weights.
- Curry’s Strength Display: Curry manifested his superior strength by accomplishing 15 reps using heavy weights. He rounded off this segment with a 12-rep drop set.
“First day back and they’re whipping my ass,” Terrence Ruffin shared.
Cable Rope Front Raise:
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- Focus Area: This exercise predominantly targeted the front delts.
- Execution: While engrossed in the exercise, the duo seamlessly blended their workout with a candid conversation, touching upon life outside the realm of bodybuilding.
- Personal Insights: Amidst the physical exertion, both Curry and Ruffin delved deep into discussions about harmonizing the demands of bodybuilding with familial obligations and other life roles.
“I had to clean it up today [my diet] because I got a show in two weeks. And then, what… then after that show Olympia is in what, three or four weeks I think. October 7, yeah, it’s a month away after that. It’s prep mode for a minute now. I came out a little early this time I was going to talk to you because I know you usually go to Kuwait a couple of months before a show. Just getting married it was difficult,” said Ruffin.
“I understand that,” shared Curry.
Dumbbell Lateral Raise:
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- Focus Area: This timeless exercise concentrated on the side deltoids.
- Execution: Beginning with lighter dumbbells to initiate an upper body pump, the duo progressed through three rigorous sets, each consisting of 10 repetitions. With each set, they upped the ante, elevating the weight of the dumbbells.
- Outcome: A perfect culmination to their session, this exercise emphasized precision and incremental weight progression, ensuring maximal muscle activation.
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Post-Workout Reflections: Brandon Curry
- Training in Kuwait:
- Context: After their intense workout, Curry delved into his experiences training in Kuwait.
- Insight: He highlighted the uniqueness of the training environment there, emphasizing the sense of focus and commitment it fosters. The isolation from familiar surroundings often catalyzes a deeper concentration on one’s goals.
- The Power of Isolation:
- Theme: Ruffin probed Curry on the broader topic of isolation and its impacts on an athlete.
- Philosophy: Curry believes that at times, distancing oneself from everyday distractions can be a potent catalyst for personal growth. Such isolation, especially in a foreign environment, compels introspection and an undiluted focus on the task at hand – in their case, bodybuilding.
Through these post-training reflections, both athletes provided a glimpse into the mental fortitude and strategic approaches that go hand in hand with physical prowess, especially as they gear up for the 2023 Mr. Olympia.
“New stage of being together there’s a lot of things you got to work out in that new environment. So, sometimes, it’s not conducive to preparation because for me, you know, we got together, we’re competing together, then we start having babies and that complicates it even more.
For me, getting away allows me to prioritize my craft and not have to try to balance everything because I’ll be honest, I’m not good at balancing everything. You know family… life can take priority over a meal here, this and that. So in order for me to be true to what I’m doing and not have to worry about trying to balance things because I’m not good at it, I step away,” explained Curry.
“We done been through this, we done been through that, ain’t nothing really going to break us,” added Curry.
“Thank you for training me today, I learned a lot.”
Given that his body continues to exhibit positive responses to his training regimen, Curry has no intentions of slowing down his pursuit of excellence any time in the near future.
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I was fortunate enough to come through the end of the magazine era and into the social media era so I got to spend time with all those guys, Dexter Jackson, Ronnie Coleman, have real conversations with how they do things and stuff like that. When I was younger they would always be telling me stuff and I didn’t always get it until later.”
“I’ve done preps in like 10 weeks, like full preps just being in isolation, and I won. So for me, I have confidence by putting in the focus. I remember my body would respond. As long as my body keeps responding in these good ways, I’m loving it and having fun,” said Curry.
Curry acknowledges that last year, in an effort to outdo Mamdouh “Big Ramy” Elssbiay, he erroneously pursued sheer mass.
“I still make the same mistakes. I made the mistake of chasing Ramy last year and trying to put on too much fullness, too much size. It’s easy to go get caught up into that no matter how long you’ve been doing that. If you’re compare against yourself and the guys you’re competing against and you think that’s what the judges want, but they can switch it up like that.”
Like Brandon Curry, Flex Wheeler once chased size to match Ronnie Coleman’s massive frame. However, over time, Wheeler learned bigger isn’t always better. In fact, he shared this lesson with William Bonac before the 2022 Olympia. Clearly, balance and aesthetics matter more than just size.
Meanwhile, fans eagerly await Brandon Curry at the 2023 Mr. Olympia in Orlando, November 2-5. At the same time, Terrence Ruffin aims to win the Legion Sports Fest Pro in Reno. Then, he plans a strong showing at Olympia. Together, they represent a new era focused on precision and balance.
For a deeper dive into their preparation and insights, catch the comprehensive video on the Ruff Diesel YouTube channel:
Overview
Brandon Curry and Terrence Ruffin, two revered figures in bodybuilding, provide a sneak peek into their rigorous delt workout regimen as they gear up for the 2023 Olympia. Furthermore, captured in a YouTube video, their intense delt-focused workout underscores their dedication and promises a thrilling showdown in the upcoming contest.
Featured Image – Brandon Curry and Terrence Ruffin Tackle Intense Delt Workout 1 Month Before 2023 Mr. Olympia – Credit: @ruff_diesel (Instagram)
