Amid the intense preparations for the 2023 Olympia, Shaun Clarida stands out, having launched into a rigorous quad-focused leg workout. Popularly dubbed ‘The Giant Killer’, Clarida’s early start to his training regimen reveals his unwavering determination to defend his 212 Olympia title, potentially giving him a significant advantage over other competitors.
Clarida’s Legacy in Bodybuilding
Hailing from the USA, Shaun Clarida’s reputation in the bodybuilding fraternity is unparalleled. While he has garnered attention and acclaim in the 212 division of the IFBB Pro league, he hasn’t shied away from the Men’s Open division, leaving a trail of memorable performances.
The Pinnacle and Pitfalls: A Two-Year Olympia Journey
Clarida’s ascent to the zenith of his career was marked by his 2020 victory, clinching the 212 Olympia title. However, 2021 brought its challenges, with Derek Lunsford taking the title from him. Clarida’s unexpected decision to shift to the Men’s Open division in 2021 was met with skepticism, given his shorter stature compared to typical Open division bodybuilders. Yet, by emerging victorious in his Men’s Open debut at the 2021 Legions Sports Fest Pro, he quashed all doubts.
Ambition and Adaptability: The 2022 Olympia Saga
While 2021 marked Clarida’s foray into the Men’s Open, 2022 saw him pivoting back to his roots in the 212 division. With a burning desire to etch his name in history, he aspired to win both the 212 and Open titles at Olympia. Despite the ambitious goal, Clarida, true to his form, recaptured the 212 Olympia title that year.
Clarida’s 2023 Outlook: A Renewed Focus
As 2023 dawned, Clarida was all set with a vision: win the Arnold Classic and set his sights on the Men’s Open division at the Olympia. A fifth-place finish at the Arnold Classic, however, led to a revision in plans. Now, his dedication is firmly channeled towards the 212 division, where he seeks to leave an indelible mark.
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A Glimpse Into Clarida’s Rigorous Quad-Leg Workout Routine
Renowned bodybuilder Shaun Clarida, known widely as the ‘Giant Killer,’ has plunged headfirst into his preparation for the 2023 Olympia. With 18 weeks to go until the show, he has already initiated a quad-focused leg workout, setting the pace for a grueling training season.
Aiming for New Heights: Clarida’s Off-season Record
At the onset of his Olympia prep, Clarida tipped the scales at 215 lbs, marking his heaviest off-season weight. As he steps into this demanding training phase, his objectives are clear: to magnify his physique while maintaining top-notch conditioning. Of particular interest to him are the hamstrings and chest, which he identifies as areas needing intensive development.
The Evolution of the 40-Year-Old Prodigy
Clarida’s recent physique updates have left the bodybuilding community in awe, particularly the striking development of his arms and shoulders. These updates further fuel the speculation that the coveted 212 Olympia title might once again find its way to Clarida. As he gears up, his training regimen involves splitting leg workouts across two days: one focused on quads and another dedicated to hamstrings and glutes.
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A Deep Dive into Clarida’s Training Regime
For fans and fellow athletes keen to gain insights into Clarida’s training secrets, he recently unveiled his quad-focused leg workout in a video on his YouTube channel. As anticipation builds for the Olympia, it’s a chance to witness firsthand how Clarida is sculpting his way toward, possibly, another championship trophy.
Hip Adduction Machine
In a bid to optimize his training, Clarida zeroes in on the often-neglected adductor muscles that anchor the inner thigh. These muscles, beyond their subtle elegance, serve a critical role: they pull our legs inward, converging at the hip joint, while performing a myriad of other functions. Upon delving into his fitness regimen, Clarida elucidates his affinity for the hip adduction machine as his preamble to the workout. “Using this machine isn’t merely a prelude; it’s about addressing a region often overshadowed in mainstream exercises like squats. This proactive engagement not only boosts circulation but acts as a bulwark against potential injuries in the succeeding regimen,” he shared. Beyond the physical, Clarida highlighted the undercurrents of balance and alignment that are intrinsically tied to a robust inner thigh. “This initiation serves a dual purpose – preparing the body and anchoring the mind, setting a conscious tone for the ensuing exercise marathon.” In Clarida’s fitness philosophy, the nuances make all the difference.
“I like to warm up with adductors… One, because it’s an area that I still want to fill in, front shots like the front double biceps… You see that big gap in the middle [of the legs]. I’m trying to avoid that from happening. I want to fill in that gap. And Two, for me, personally, when I warm up with these, it just makes everything around the quads, the hips, everything feels a lot looser and more warmed up before going into regular movements.”
In a meticulous display of preparation, Clarida was in no rush. His warm-up was a calculated endeavor, comprising three initial sets to gently stoke the muscles. This was succeeded by a duo of feeder sets, laying the groundwork for what was to come. It was during the trio of working sets on the machine that Clarida’s intensity became palpable. For his final working set, the 212 Olympia champion demonstrated a sheer display of prowess. He not only employed the machine’s full weight capacity but took it a notch higher by adding a formidable 45 lbs plate. This was not about vanity; it was a deliberate move to test the very limits of his muscles. Having pushed himself to the brink, achieving failure, and squeezing in some last-ditch partial reps, only then did Clarida consider himself primed for the subsequent exercise. This disciplined approach reveals much about the ethos that earned him the champion’s title.
Seated Leg Curls
In the intricate ballet of bodybuilding, even on days dedicated to the quads, Shaun Clarida never lets his hamstring muscles slip into the shadows. For Clarida, incorporating at least one hamstring-centric movement is more than just an aesthetic choice; it’s a nod to the desire for a more robust development in that region. But the inclusion of leg curls serves dual purposes. Beyond muscle sculpting, they play a pivotal role in prepping the knee joints and the hamstrings themselves, creating a protective shield against potential injuries and ensuring a fluid, unhindered workout.
The seated leg curl, in particular, offers an interesting biomechanical advantage. With the hips flexed during this variation, the hamstrings find themselves elongated, stretched out like the string of a bow. This unique positioning means the muscle is activated at a more extended length than usual, tipping the scales slightly in favor of the exercise’s efficacy. For those in the know, such as Clarida, this isn’t merely a choice of exercise but a strategic move, underlining the thought and precision that goes into elite-level training.
“I’m gonna be a little more deliberate with the leg curls today. When I say deliberate, I’m not just getting into the movement up-and-down, up-and-down at a fast pace. You’re trying to control the negative and the positive… Get really good contraction at the bottom, really squeezing at the bottom. So the weight doesn’t need to be necessarily heavy obviously for that.,” Clarida said.
In a methodical approach to his workout, Clarida commenced with two preparatory sets on the seated leg curls, laying the groundwork for the intensity to come. Following this, he tactically incorporated a pair of feeder sets to further prime the muscles. With his hamstrings adequately activated, Clarida seamlessly transitioned to focus on the quads, dedicating the remainder of his session to sculpting and strengthening this formidable muscle group. His strategic sequencing serves as a testament to the level of thought and expertise that goes into professional training.
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Leg Extensions
Known as “The Giant Killer,” Clarida’s workout regime is anything but ordinary. He commenced his quad-centric training with leg extensions, an isolation move recognized for its prowess in igniting the quads. There’s no denying the controversy surrounding this exercise, particularly concerning the potential strain on the knees. However, it’s essential to spotlight the rectus femoris, a segment of the quadriceps that only truly awakens during exercises like leg extensions. The key lies in moderation: the specter of knee damage looms predominantly when overly heavy weights are brought into the equation. By opting for moderate weights, the concerns largely dissipate.
A common oversight by many during the leg extension’s concentric phase is the lifting of the hips, inadvertently easing the load on the intended muscles. Clarida, ever the meticulous professional, leverages a strap to anchor himself securely to the bench. This ensures his upper body remains grounded, leaving his quads to shoulder the workload unabated.
Pendulum Squats
Initially, belt squats were on Clarida’s radar as the inaugural heavy compound move of the session. Yet, an insightful introspection led him to a revelation: due to his shorter stature, the belt squats failed to elicit the desired muscle stimulus. Rather than laboring fruitlessly, Clarida pivoted to pendulum squats, which served to further amplify his quad engagement. As he navigated these demanding sets, he equipped himself with knee wraps. Far from mere accessories, these wraps fortify the knees, substantially reducing the potential for injury, and illustrating once again the depths of Clarida’s commitment to both form and safety.
“I want to protect my knees. I’ve got one set of knees. I want to make sure they stay healthy, they stay good,” Clarida explained.
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Squat Press
At 40, Clarida isn’t just defying age; he’s meticulously crafting his training choices to achieve precision and efficacy. Among the machines that grace the floors of gyms worldwide, Clarida harbors a particular fondness for the Cybex squat press machine. His affinity for Cybex isn’t merely brand loyalty but rather rooted in its impeccable design tailored to target the quads just the way he likes.
While the world of fitness machinery offers an array of alternatives, Clarida remains steadfast in his choice, gravitating time and again to Cybex for its unparalleled engagement of the quads. During his recent workout, he didn’t merely go through the motions but ramped up the intensity, unleashing a barrage of heavy sets using the ‘cluster’ method. This strategy, combined with his favored equipment, underscores the method to his muscle-building madness.
“Cluster is, do a set [of] as many [reps] as you can. Rack it, then rest for 28 to 30 seconds and then hit it again!” Shaun Clarida explained.
Following his intense session with the squat press, the “Giant Killer” transitioned seamlessly to his next exercise. With the same determination and laser focus, Clarida prepared to further challenge his muscles, ensuring every moment of his workout counted. The journey of an elite bodybuilder is marked by meticulous planning and execution, and as he moved forward, it was clear that Clarida left no stone unturned in his quest for excellence.
Kettlebell Walking Lunges
As the curtain began to draw on his workout, Shaun Clarida chose to conclude with an exercise that’s as taxing as it is rewarding: kettlebell walking lunges. This wasn’t just a casual stroll with weights; Clarida, with the tenacity he’s known for, traversed a daunting stretch of space, each lunge driving home the effort and dedication that’s become synonymous with his name. After conquering this grueling distance, Clarida deemed it fitting to conclude his gym day. It was a finale that embodied both endurance and strength, illustrating once more why he’s revered in the bodybuilding world.
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The quad-focused leg workout comprised the following exercises:
- Hip Adduction Machine – 3 warm-up sets, 2 feeder sets and 3 working sets
- Seated Leg Curls – 2 warm-up sets, 2 feeder sets and 2 working sets
- Leg Extensions – 2 warm-up sets, 2 feeder sets, 3 working sets
- Pendulum Squats – 3 sets [estimate based on the video]
- Cybex Squat Press – Cluster set – 3 sets of 20, 8 and 5 reps
- Kettlebell Walking Lunges
With only 13 more quad workouts remaining before gracing the 2023 Olympia stage, Clarida is on a relentless pursuit of perfection. Each session promises to further chisel, define, and augment his already awe-inspiring legs. Shaun Clarida’s aspiration isn’t just to claim victory; he has set his sights on eclipsing the iconic Flex Lewis by amassing more than seven 212 Olympia titles. And given his unwavering dedication and drive, that dream could soon materialize into a tangible triumph.
Watch A Full Streaming Of Shaun Clarida’s Workout Routine Below
Overview
Shaun Clarida, popularly known as ‘The Giant Killer,’ is vigorously prepping for the 2023 Olympia. Post a 2020 win, a 2021 shift, and reclaiming the title in 2022, his 2023 focus is razor-sharp. Currently, at 215 lbs, his quad-focused workouts have caught significant attention.
Featured Image @Shaun Clarida (Instagram)
