• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
BarBend

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Top Athletes
    • Powerlifting
    • Weightlifting
    • Competition Results
    • Latest Research
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini Massage Guns
      • Individual Recovery Reviews
    • Supplements
      • Best Protein
        • Best Whey Protein Powders
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainers
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workouts for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
        • Best Fat Burners for Men
        • Best Fat Burners for Women
        • Best Non-Stim Fat Burners
      • More Supplements
        • Best Supplements for Muscle Growth
        • Best Supplements for CrossFit
        • Best Supplements for Weight Loss
        • Best Supplements for Bodybuilding
        • Best Supplements for Men
        • Best Supplement Stacks
      • Individual Supplements Reviews
    • Equipment
      • Cardio
        • Best Treadmills
        • Best Rowing Machines
        • Best Exercise Bikes
        • Best Ellipticals
        • Best Recumbent Bikes
      • Strength
        • Best Adjustable Dumbbells
        • Best Dumbbells
        • Best Kettlebells
        • Best Barbells
        • Best Squat Racks
        • Best Free Weights
        • Best Weight Benches
        • Best Resistance Bands
        • Best Slam Balls
        • Best Weighted Vests
        • Best Leg Extension Machines
        • Best Cable Machines
        • Best Power Racks
        • Best Pull Up Bars
      • Best Home Gyms
        • Best Smart Home Gyms
        • Best Gym Equipment Under $100
        • Best Home Gym Essentials
        • Best Home Gym Flooring
      • Individual Equipment Reviews
    • Fitness Accessories
      • Apparel
        • Best Weightlifting Shoes
        • Best Cross Training Shoes
        • Best Gym Bags
        • Best Gym Shorts
      • Training
        • Best Weightlifting Belts
        • Best Knee Sleeves
        • Best Lifting Straps
        • Best Grip Strengtheners
        • Best Wrist Wraps
        • Best Lifting Gloves
      • Individual Fitness Product Reviews
    • Certifications
      • Best Sports Nutrition Certifications
      • Best Personal Trainer Certifications
      • Best Nutrition Certifications
      • Individual Certifications Reviews
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
      • Individual Program Reviews
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Nutrition Tips
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
  • Training
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Bent-Over Row
      • Lat Pulldown
      • Crunches
      • Farmer’s Carry
    • Best Exercises
      • Shoulder Exercises
      • Back Exercises
      • Chest Exercises
      • Glute Exercises
      • Ab Exercises
      • Hamstring Exercises
      • Quad Exercises
      • Calf Exercises
      • Biceps Exercises
      • Triceps Exercises
    • Programs
      • Push-Up Program
      • Pull-Up Program
      • German Volume Training
      • 5/3/1 Program
      • Powerbuilding Program
      • The Cube Method
      • 5×5 Program
      • Bodybuilding Programs
      • Build Your Own Program
    • Fat Loss
      • How to Burn Fat
      • Spot Fat Reduction
      • How to Train on a Cut
      • Body Conditioning
      • Workouts
        • Kettlebell Circuits
        • Dumbbell Complexes
        • Farmer’s Carry Workouts
    • Muscle Gain
      • Muscle Hypertrophy Explained
      • How to Build Muscle
      • How to Maintain Muscle
      • What Researchers Say About Muscle Gain
        • Workouts
          • 20-Minute Workouts
          • Kettlebell Circuits
          • CrossFit Workouts for Muscle
          • Bodybuilding Workouts
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
News

Breon Ansley “Embraces the Pain” of Training On Fewer Calories During Olympia Prep

Ansley utilizes supersets and trisets while in a caloric deficit.

Phil Blechman
Written by Phil Blechman
Last updated on July 13th, 2023

The Speakeasy Gym in Pasadena, CA, was the training outlet for former two-time Classic Physique Olympia champion Breon Ansley on Nov. 10, 2022, for a shoulder and arm workout with six weeks to go before the 2022 Olympia. The grandest competition in the sport is scheduled for Dec. 16-18, 2022, and Ansley will compete as a Classic Physique competitor for the final time before moving up in weight to compete in the 212 division.

The workout at the Speakeasy was unique to Ansley’s prep as it was early in his caloric cut to lean out for the Olympia. Ansley says training on fewer calories (read: less energy) involves “embracing the pain.” Check out his training session in the video below:

https://www.youtube.com/watch?v=snXDsvZL5Cs&ab_channel=BreonAnsley

[Related: Men’s Open Olympia Competitor James Hollingshead Cosplays as Kratos from “God of War” Video Game at Comic Con]

Six is nothing to go through some pain, struggle, and exert some grit. That’s what’s going to make us the best in the world.

Pause sets and an emphasis on muscular endurance were the focal points of this session. While running on fewer calories, adaptations in the gym need to be made to prevent injury. Ansley opted not to increase the weight of each set too significantly as his strength is naturally lower while consuming less food.

The first movement was hammer grip dumbbell front raises. Ansley wore his lifting belt to support his bracing. Once he pre-exhausted his delts, he continued the set by switching to lateral raises. He continued his triset by leaning forward while sitting on the weight bench to perform dumbbell rear delt flyes.

The rear delt flyes could be performed by bending over while standing, but performing them seated offers better stability. That additional stability enables Ansley to move more weight without going too heavy, as the energy he would spend to brace himself while standing is removed as a limiting factor. These seem like small changes but can make a significant difference when detailing his physique.

View this post on Instagram

A post shared by Breon Ansley “The Black Swan” (@breonma_)

[Related: The 10 Best Neck Stretches to Improve Your Pulls and Overhead Lifts]

Moving away from the dumbbell rack, Ansley hit sets of shirtless dips. He performed them in a more upright position to bias the front delts rather than the pecs and triceps. The trade-off was significantly less range of motion so as to not impinge his shoulders.

Once all the dips were done, Ansley ventured to the cable rack to perform upright rows. Noticeably, his form involved maintaining a decent distance between him and the cable. Typically, this movement is done by rowing the cable near the collarbone. However, Ansley hoisted the cable in front of him, mimicking the movement patterns of front raises.

Once his shoulder training was complete, Ansley continued by training his biceps via EZ-bar curls. He superset them with reverse grip curls to add density to his arms. Hammer curls and triceps pushdowns closed out the session.

Ansley ranked third at the Classic Physique Olympia in 2020 and 2021, behind runner-up Terrence Ruffin and three-time reigning champion Chris Bumstead. If Ansley recaptures the throne in December 2022, he would tie Bumstead for the most Classic Physique Olympia titles of all time. 

Featured image: @breonma_ on Instagram

Phil Blechman

About Phil Blechman

Phil is a native New Yorker passionate about storytelling, bodybuilding, and game design. He holds a BFA from Syracuse University.

View All Articles

Primary Sidebar

Latest News

Best Cyber Monday Weight Bench Deals (2023)

International Association of Trans Bodybuilders & Powerlifters 2023 Full Results

Do All High-Carb Diets Lead to Weight Gain?

Dana Linn Bailey’s 4 Meal Prep Tips for Beginners

Enahoro Asein (83KG) Decimates IPF Raw World Deadlift Record With 380 Kilograms

Latest Reviews

Redwood Thermowood Panorama Sauna Review

Redwood Outdoors Yukon Cold Plunge Tub Review

Redwood Outdoor Thermowood Garden Sauna Review

Future App Review

Bells of Steel Hydra Rack Review

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2023 · BarBend Inc · Sitemap