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Home » Bodybuilding News » 2024 Mr. Olympia Samson Dauda Shares Shoulder Training Strategies

2024 Mr. Olympia Samson Dauda Shares Shoulder Training Strategies

Dauda is preparing to reclaim the Arnold Classic title in 2025.

Written by Roger Lockridge
Last updated on January 6th, 2025

2024 Mr. Olympia champion Samson Dauda is preparing to retake the stage at the 2025 Arnold Classic, set for Feb. 28 through March 1, 2025, in Columbus, OH, where he aims to win his second Arnold Classic championship. This will be Dauda’s first contest since becoming the 19th Mr. Olympia.

“The Nigerian Lion” has been giving fans insight into his prep, including footage of his shoulder training.

Samson Dauda’s Arnold Classic Shoulder Training

  • Superset: Seated Machine Press and Seated Lateral Raise Machine
  • Single Arm Cable Lateral Raise
  • Superset: Reverse Pec-Deck and Cable Upright Row
  • Seated Machine Press with a Squat Machine

Full sets and reps were not disclosed.

https://www.youtube.com/watch?v=qxaH_cY3vsA&pp=ygUIaG9zc3RpbGU%3D

Dauda was eight and a half weeks out of the contest at the time of filming. He began his session with supersets, which help maximize efficiency of his time in the gym, of seated machine presses and seated machine lateral raises. (1) He utilized drop sets upon reaching failure, which can help maximize the potential for muscle growth without devoting more time to the gym. (2)

Dauda used an attachment wrapped around his wrist instead of a handle for single-arm cable lateral raises. This minimized forearm influence since he did not have to maintain hold of the implement. There has not been much research on how Dauda’s specific strategy helps with hypertrophy or development, but other methods to minimize the impact of grip, such as lifting straps, have been shown to serve lifters well. (3) His last set included a drop set.

View this post on Instagram

A post shared by Samson Dauda (@samson__dauda)

Dauda focused on rear delts via the reverse pec-deck and cable upright rows. He concluded on the squat machine as a secondary seated shoulder press, pressing against the pads while seated on the footplate. 

Dauda seeks his second Arnold Classic title and the $500,000 prize that will come with it. He won $600,000 at the 2024 Olympia in Las Vegas, NV. If he were to win the 2025 Arnold Classic, he would be the first pro bodybuilder ever to win $1 million in prize money within 12 months.

More Bodybuilding Content

  • 3-Time Fitness Olympia Champion Missy Truscott To Switch Figure Division in 2025
  • Derek Lunsford’s Mindset and Diet Leading to the 2025 Arnold Classic
  • Nick Walker’s Leg Training Updates Heading Into The 2025 Season

References

  1. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Jonathon J S Weakley 1,2,✉, Kevin Till 1,2, Dale B Read 1,2, Gregory A B Roe 1,2, Joshua Darrall-Jones 1,2, Padraic J Phibbs 1,2, Ben Jones 1,2,3
  2. Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. Lena Kristiansen Sødal 1, Eirik Kristiansen 1, Stian Larsen 1, Roland van den Tillaar 2
  3. Ergogenic effects of lifting straps on movement velocity, grip strength, perceived exertion and grip security during the deadlift exercise. Ivan Jukic 1, Amador García-Ramos 2, Jiří Baláš 3, Jan Malecek 4, Dan Omcirk 4, James J Tufano 4

Featured Image: @samson_dauda on Instagram 

About Roger Lockridge

Roger "Rock" Lockridge has been writing professionally for 10 years and has been training for 20. His work in the fitness industry has been seen in numerous outlets and has been a part of coverage for several events including the Mr. Olympia, Arnold Classic, the CrossFit Games, and the Olympics. He's also shared his own personal success story in several interviews and articles. Lockridge lives in West Virginia with his wife and son.

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