Classic Physique star Ramon Rocha Queiroz was considered the biggest contender to five-time Olympia champ Chris Bumstead’s Classic Physique throne. However, Queiroz’s second-place finish to Wesley Vissers at the 2024 Arnold Classic revealed some weaknesses.
Queiroz’s silver medal finish at the 2023 Olympia qualified him for the 2024 Olympia, which will be held Oct. 10-13, 2024, in Las Vegas, NV. After adding size and thickness during the off-season, Queiroz is fine-tuning his physique during his 2024 Olympia prep.
The Brazilian bodybuilder arrived in Las Vegas early to acclimate to the weather and refine his conditioning. On Jul. 26, 2024, Queiroz showcased a back workout with seven-time 212 Olympia champion James “Flex” Lewis:
Ramon Rocha Queiroz 2024 Olympia Back Workout
- Straight-Arm Pulldown
- Iso-Lateral Front Pulldown
- Single-Arm Dumbbell Row
- T-Bar Row
- Seated Cable Row
- Machine Preacher Curl
[Related: Flex Lewis Breaks Down How He Trained During His Olympia Reign]
[Related: Why You Need a Spotter on Machine Exercises for Max Muscle Growth: Bodybuilding Coach Explains]
Straight-Arm Lat Pulldown
Queiroz opened with an isolation exercise to pre-exhaust the lats. This approach maximizes muscle stimulation during compound movements without lifting super heavy. Queiroz used lifting straps on the rope attachment to isolate the lats and minimize reliance on grip strength.
Iso-Lateral Front Lat Pulldown
Unilateral exercises are potent for identifying and ironing out muscle and strength imbalances. Queiroz emphasized peak contraction by slightly turning his torso during the concentrics while keeping his elbow tight to the body.
The front lat pulldown machine’s line of pull ensured a deep stretch in the lengthened position, promoting muscle growth.
Single-Arm Dumbbell Row
Queiroz initiated the pull by driving his elbow toward the ceiling and drawing the dumbbell toward his hips. He positioned his torso at 45 degrees while his non-working hand rested on the dumbbell rack. His feet were staggered.
He lowered the dumbbell until it was a few inches from the floor to maximize the lat stretch. Lewis stressed prioritizing technique over heavier weights as the former is better for muscle stimulation.
T-Bar Row
Queiroz transitioned to chest-supported T-bar rows, which promote back thickness by leveraging a deep stretch in the bottom position without the need for stability from the erectors.
The 29-year-old pushed through mechanical failure via forced reps assisted by Lewis.
Seated Cable Row & Preacher Curl
Queiroz grabbed the bar with a neutral grip and flared his elbows during concentrics. He avoided leaning forward to limit lower back engagement. He concluded with preacher curls using tempo reps, slowing the eccentrics to three seconds, and pausing briefly at the bottom to increase the time under tension. (1)
Queiroz is not expected to compete until the 2024 Olympia when he will aim to dethrone Bumstead for the division’s top spot. The challenge has grown more difficult over the past two years, given the improvement from the rest of the division and the momentum that Vissers and Breon Ansley have built during the 2024 season.
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References
- Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
Featured image: @ramondinopro on Instagram
