Iranian bodybuilder Hadi Choopan, known for his unwavering dedication and passion for training, bagged a bronze medal at his Mr. Olympia debut in 2019, fell to fourth in 2020, repeated bronze in 2021, and won the prestigious title in 2022. He snagged silver in 2023 behind reigning champion Derek Lunsford but intends to rectify that by reclaiming the title in 2024.
On Oct. 4, 2024, Dr. Mike Israetel, Ph.D. in Sport Physiology, critiqued Choopan’s back training, suggesting the effective techniques, potential flaws, and key principles driving Choopan’s success. We dive into all of it below.
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Use Muscle-Specific Warm-Ups
Israetel stresses targeted warm-ups, arguing that athletes often spend excessive time on generic activities like stretching and cardio instead of focusing on prepping the muscles they’re about to train.
Choopan, on the other hand, uses a more efficient approach, performing lighter sets of the first exercise to prime the target muscles, joints, tendons, and connective tissues for heavy lifting.
Israetel recommends the following warm-up approach:
- Do the first warm-up set of 12 reps with your 30-rep max.
- A second set of eight reps with your 20-rep max.
- Final warm-up set of four reps with your 10-rep max.
- Rest for two to three minutes between each warm-up set.
Doing 12, eight, and four reps increases core body temperature. You get the general and specific warm-up effect in exactly the same place with minimal time investment.
[Related: Here’s How to Do a Dynamic Squat Warm-Up for Bigger Lifts]
Spine Flexion During Seated Cable Rows
Choopan flexes his spine and hips during cable row eccentrics. He pushes his chest out and retracts the shoulder blades for a sharp lat contraction during the concentrics. Israetel suggests seated cable rows as one of the best all-around back exercises when performed correctly through a full range of motion.
Light Momentum During Lat Pulldowns Is Acceptable
Choopan leans back during lat pulldown eccentrics. Israetel explains that the slight momentum at the bottom, where the mechanical leverage is at its lowest, can help overcome sticking points and increase the overall training stimulus when combined with a controlled eccentric and a deep stretch at the top of the range of motion. (1)
If you have to cheat during lat pulldowns, this is one of the better ways to do it.
[Related: The Definitive Guide on How to Lat Spread Like a Pro Bodybuilder]
Touch the Dumbbell to the Floor During Dumbbell Rows
Choopan performs bent-over rows with one hand on the dumbbell rack for support. He prioritizes a full range of motion, pulling the dumbbell to his midline at the top and touching it to the floor at the bottom.
Huge backs can be built with mega-psychotic weights, but also with relatively light weights taken to huge degrees of stretching.
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Bodybuilding Mentality
Israetel highlights Choopan’s positive mindset during training, recognizing the importance of enjoying the process of building a better physique. This positive mindset fuels greater motivation and consistency, which are crucial for long-term success.
Key Takeaways
- Warm up target muscles with lighter sets of the first exercise.
- Prioritize deep stretch and peak contraction with each repetition.
- Using a little momentum on the concentric is acceptable, provided you control the weights on the eccentric and pause in the fully lengthened position.
- Approach training with enthusiasm; appreciate the process.
References
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sports science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
Featured image: @hadi_choopan on Instagram
