Terrence Ruffin is a formidable athlete in the world of Classic Physique. With a track record of impressive wins at both the Arnold Classic and Mr. Olympia contests, Ruffin has cemented his place as one of the sport’s brightest stars. He secured first place at the 2021 Arnold Classic and second place at the 2020 and 2021 Olympia contests, showcasing his exceptional talent and dedication. Among his many strengths, Ruffin is known for his remarkable posing and his broad, dense back, which has contributed significantly to his success in the Classic Physique category.
In a recent YouTube video, Terrence Ruffin shared some valuable advice for beginner bodybuilders looking to improve their back gains. As an accomplished athlete himself, Ruffin highlighted some common mistakes that can impede progress in this area. According to him, avoiding a single-arm (unilateral) pulldown is crucial for continued back growth. Ruffin’s insight is particularly valuable since his expertise in the sport has been widely acknowledged, making him a trusted source for aspiring bodybuilders seeking to enhance their training regimen.
Terrence Ruffin Advises Against Unilateral Pulldowns: Here’s Why
Fitness expert Ruffin suggests that to develop thicker lats, the wide-grip lat pulldown is the way to go. However, he observes that many new lifters often opt for the single-arm lat pulldown, which may not be the best choice. According to Ruffin, although this exercise is great for fully stretching and contracting the lats, doing anything bilateral unilaterally can be a disadvantage.
Ruffin further elaborates that beginners, who have no weaknesses yet, need not prioritize isolating muscle groups as intermediate or advanced lifters might. He suggests chest-supported T-bar rows for beginners, as this exercise enables muscle growth all over the body.
In addition to avoiding unilateral wide-grip lat pulldowns, Ruffin provides instructions on how to perform the bilateral variation correctly. He points out that the most significant mistake people make is to rock back and forth, as this won’t work the muscles. To help focus on a specific muscle, Ruffin recommends cues that can be helpful for the mind-muscle connection. For instance, he suggests thinking of hands as hooks holding the attachment while pulling from the elbows. When holding onto the attachment, he advises maintaining a grip slightly wider than shoulder width.
Ruffin emphasizes that a “wide grip” should not be so wide as to be unable to contract the lats effectively to move the weight. Finally, to pull from the elbows, he suggests contracting the lats by imagining wrapping the elbows behind the body, rather than driving them straight down.
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Which is More Effective: Pyramid Training or Straight Sets?
In the world of bodybuilding, there are various training methods to build muscle, and the debate on whether pyramid training or straight sets are better has been ongoing. However, according to expert and professional bodybuilder Regan Grimes, also known as Ruffin, the approach one takes does not matter. Ruffin believes that both pyramid training and straight sets can effectively develop muscle mass, although he prefers reverse pyramid training, which involves reducing the weight with each set.
For Ruffin, the key to successful training lies in avoiding the use of weights that are too heavy, which could lead to ineffective workouts. He advised that if one can’t complete the desired number of reps in a set with the same weight as before, they should decrease the weight. This approach would help maintain the workout’s intensity, ensuring the muscles are appropriately worked.
Although Ruffin did not participate in the recent Arnold Classic competition, he has his sights set on the upcoming Olympia. After finishing sixth in the 2022 Olympia, Ruffin is committed to making improvements. He has implemented a new workout regimen focusing on developing his lat muscles, and fans can expect to see him in better shape as he attempts to qualify for the 2023 Olympia at an upcoming pro show.
Courtesy image @ruff_diesel (Instagram)
