IFBB Professional League Men’s Open bodybuilder Michal “Križo” Križánek has been recovering from a shoulder injury he suffered in 2024. He is back in the gym, preparing for the 2025 season.
Križánek took part in a photoshoot for a sponsor when he joined a training partner for an upper back workout comprising seven exercises:
Michal “Križo” Križánek Shoulder Training
- Straight Arm Lat Pulldown
- Single-Arm Cable Row
- Lat Pulldown
- Single-Arm Machine Row
- Incline Chest Supported Dumbbell Row
- Single-Arm Lat Pulldown
- Dumbbell Shrug
The two free-weight exercises were chest-supported dumbbell rows, and dumbbell shrugs. The machines enabled a fixed line to concentrate stimulus on the working muscle.
Križánek performed hammer curls and warmed up his shoulders, confirming his shoulder healed, and he was back to his usual training levels. He programs his sessions on instinct, often improvising mid-session and working as many as four days straight without a rest day.
Križánek kept reps in the 10-15 range, using forced reps throughout — one or two additional before ending each set. (1)
Križánek focused on unilateral training to better ensure muscular symmetry as it has been shown to balance out strength imbalances that could favor a dominant side during bilateral training. (2)
Križánek’s future competitive plans are unclear at the time of this article’s publication; however, in a separate social media post, he weighed 135 kilograms at this phase of his off-season. The Slovakian bodybuilder must win a pro show before Sept. 14, 2025, to qualify for the 2025 Mr. Olympia contest in Las Vegas, NV, on Oct. 9-12, 2025. His most recent contest win was at the 2023 Empro Classic Pro.
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References
- Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of sport and health science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
- Wilkinson, S. B., Tarnopolsky, M. A., Grant, E. J., Correia, C. E., & Phillips, S. M. (2006). Hypertrophy with unilateral resistance exercise occurs without increases in endogenous anabolic hormone concentration. European journal of applied physiology, 98(6), 546–555. https://doi.org/10.1007/s00421-006-0300-z
Featured Image: @ifbb_pro_michalkrizokrizanek on Instagram
