Competitive bodybuilders leverage their off-seasons to maximize muscle mass and strength. However, the subsequent cutting phase, which usually lasts between 16 and 20 weeks, demands a strategic shift in focus towards refining the physique and reducing body fat to reveal muscle conditioning.
Men’s Open bodybuilder Hunter Labrada has shared his final off-season leg day alongside Classic Physique bodybuilder Terrence Ruffin. Labrada also unveiled his game plan to qualify for the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
Hunter Labrada’s Final Off-Season Leg Workout
Here is a summary of the training session:
Check it out below:
[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]
Seated Hamstring Curl
Hamstring curls at the beginning of a workout activate the hamstrings and warm the knees, mitigating joint strain during subsequent heavier compound exercises such as squats and leg presses.
A study published in the Medicine & Science in Sports & Exercise journal concluded that seated leg curls are more effective for increasing hamstring size than prone leg curls, suggesting that training at long muscle lengths promotes muscle hypertrophy. (1)
Labrada employed slow eccentrics. He further maximized hamstring fiber activation by using forced reps on the final repetitions, a technique that involves pushing past mechanical failure with the assistance of a spotter.
Stiff-Leg Deadlift & Leg Extensions
The duo transitioned to stiff-legged deadlifts to bias the hamstring and glutes. While Labrada lifted the barbell off the floor, Ruffin used blocks to limit his range of motion (ROM) and ensure his hamstrings managed the load.
Staying in line with the training cues from the previous exercises, Ruffin employed slow eccentrics and a pause in the fully lengthened position to maximize quad activation during leg extensions.
Hack Squat
Labrada positioned his feet low on the footboard and drove his knees outward during eccentrics to maximize knee flexion and heighten quad and adductor stimulation. He maintained a steady rep cadence throughout.
Road to the 2024 Olympia
With the Sept. 15 deadline to qualify for the 2024 Olympia fast approaching, Labrada seems confident in his off-season progress as he prepares for his 2024 international debut on Sept. 8. While filming, Labrada was 16 weeks away from the 2024 Italy Pro, the 2024 Mr. Olympia contest is scheduled four weeks later.
Despite being a two-time Tampa Pro champion, Labrada will not compete at the show (Aug. 1-3, 2024), prioritizing a longer off-season to refine his physique. He believes a tighter contest schedule could pave the way for a potential appearance at the 2025 Arnold Classic (Feb. 25 to Mar. 2).
References
- Maeo S, Huang M, Wu Y, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837. doi:10.1249/MSS.0000000000002523
Featured image: @hunterlabrada on Instagram
