Success in bodybuilding’s Men’s Physique division hinges primarily on upper-body shape, symmetry, muscularity, and conditioning. As competition nears, athletes meticulously refine their physiques.
On Oct. 1, 2024, the reigning Men’s Physique Olympia champ Ryan Terry revealed that he is using circuit training to achieve peak conditioning during his prep to defend his crown at the 2024 Olympia on Oct. 10-13, 2024.
This approach aligns with a scientific review suggesting that circuit-based resistance training can boost fat loss and improve body composition. (1)
Ryan Terry’s 2024 Olympia Upper Body Circuit Workout
Here is a snapshot of the high-volume workout:
- Back Superset — Lat Pulldown & Seated High Cable Row
- Back Superset — Seated Row Machine & Seated Cable Row
- Chest Superset — Machine Chest Press & Incline Machine Flye
- Shoulder Superset — Machine Shoulder Press & Machine Lateral Raise
- Antagonistic Superset — Bodyweight Dips & Dumbbell Hammer Curl
- Antagonistic Superset — Cable Tricep Extension & Machine Preacher Curl
[Related: 2024 Mr. Olympia Preview]
[Related: 2024 Classic Physique Olympia Preview]
Supersets
Terry prioritizes back training after his back improvements during the 2023 season helped convert his 2023 Olympia win. For the 2024 Olympia, he’s aiming for a wider and denser physique.
Terry opens with a superset of lat pulldowns and seated high cable rows to bias the lats. He employs lifting straps to bypass grip strength limitations. Supersets deliver hypertrophy results similar to conventional straight sets but can be completed in approximately half the time. This efficiency is valuable for athletes in the later stages of their prep who are in a calorie deficit and need to conserve energy. (2)
The British bodybuilder minimized rest time between exercises, using a slow rep cadence to increase the time under tension (TUT). This approach, similar to circuit training, has been shown to improve mood and reduce feelings of anxiety, depression, and hostility. These psychological benefits can deliver a significant boost when prepping for high-pressure competitions like the Olympia. (3)
Pair Compound and Isolation Exercises
Terry prioritized full range of motion (ROM) during machine chest presses, pausing briefly in the fully stretched position. The flye machine’s fixed line of pull allowed Terry to isolate the chest to focus on muscle separation.
Use Lengthened Partials To Achieve the Capped Shoulder Aesthetic
Since rear delts are activated during pulling exercises, Terry focused on the anterior and medial delts during his shoulder-focused superset. After reaching failure for full ROM reps, Terry performed lengthened partials. (4)
Antagonistic Supersets For the Arms
Antagonistic supersets involve alternating between exercises that target opposing muscle groups. This is a time-efficient training method as one muscle group recovers while the other works. (5)
Although Terry is the favorite to defend his title at the 2024 Men’s Physique Olympia title, he will face strong competition from former Olympia champs Brandon Hendrickson and Erin Banks, both eager to reclaim the throne.
References
- Ramos-Campo, D. J., Andreu Caravaca, L., Martínez-Rodríguez, A., & Rubio-Arias, J. Á. (2021). Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology, 10(5), 377. https://doi.org/10.3390/biology10050377
- Iversen, V. M., Eide, V. B., Unhjem, B. J., & Fimland, M. S. (2024). Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. Journal of strength and conditioning research, 38(8), 1372–1378. https://doi.org/10.1519/JSC.0000000000004819
- Norvell, N., & Belles, D. (1993). Psychological and physical benefits of circuit weight training in law enforcement personnel. Journal of consulting and clinical psychology, 61(3), 520–527. https://doi.org/10.1037//0022-006x.61.3.520
- 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 sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
- Robbins, D. W., Young, W. B., Behm, D. G., & Payne, W. R. (2010). Agonist-antagonist paired set resistance training: a brief review. Journal of strength and conditioning research, 24(10), 2873–2882. https://doi.org/10.1519/JSC.0b013e3181f00bfc
Featured image: @ryanjterry on Instagram
