T Nutrition and Fitness (TNF) founder Joel Twinem recently joined elite Classic Physique bodybuilder Terrence Ruffin for a push-pull workout at the private Labrada Nutrition gym in Austin, TX.
Ruffin, a two-time Arnold Classic champion and two-time Olympia runner-up (2020, ‘21), is heralded as a master poser. He’s an inspiration for Twinem, who’s a natural competitive bodybuilder.
When I try to teach people how to pose, [Ruffin] is who I often point them to
—Joel Twinem
Ruffin missed the 2024 Olympia due to an elbow injury after ranking fifth the year prior, but he plans to return in 2025. With six-time reigning champion Chris Bumstead retired, the path to the title appears less daunting. However, the likes of runner-up Mike Sommerfeld and bronze medalist Urs Kalecinski are major contenders. “It’s going to come down to who’s the most conditioned,” Twinem and Ruffin agreed.
During their training session, Ruffin and Twinem discussed the following:
- Grip Aids
- Ruffin’s Delt Gains
- Ruffin’s 5,000+ Calorie Diet
- Upper-Lower Workout Splits
- Natural Bodybuilding
Ruffin and Twinem’s Push-Pull Workout
- Magnum Machine Rows
- Pec Dec Flyes
- Nautilus Machine Pulldowns
- Plate-Loaded Incline Chest Press
Eight sets were performed, which many might think is insufficient for a top Olympia pro. However, Ruffin noted that many top pros, including Hunter Labrada and Nick Walker, built their size with fewer high-intensity, quality reps.
Twinem insists that many promoting high-volume training do fewer working sets and too many warm-ups.
Ruffin’s Gains Secrets
Stripping to a tank top, Ruffin’s impressive deltoids were on full display. He attributes his delt gains to experimenting with the latest training science, saying, “All this stuff coming out on frequency and volume, it’s been cool to play around and see what works.”
Twinem was equally impressed with using Flex Grips, which allow for customizable angles and adjustments: “You can take any machine and make it perfect to your leverages,” he disclosed. Grip comfort can enhance rep quality.
The Realities of Nutrition & Conditioning
Ruffin revealed his metabolic challenges, requiring over 5,000 calories daily to gain size — more than what many larger athletes eat. Ruffin’s ambition is to compete at 180 pounds. “My best has been around the mid-170s, but I would love to be 180,” he divulged.
That is unlikely to be easy. Ruffin turned pro at 155 pounds, standing five feet, five inches tall when there was no Classic Physique. Legends Lee Labrada and Lee Priest are his idols, providing blueprints for achieving bodybuilding success against much taller opposition.
Insights into Competitive Bodybuilding Culture
Twinem and Ruffin spoke of ethics in competitive natural bodybuilding, in which the former participates. Twinem expressed frustration with athletes who bend the rules, saying, “The problem is the best-looking naturals will always look enhanced. There’s that line, and you’re unsure where it is.” Still, it can’t be ignored that “If you had everybody on the same routine, some would build muscle better than others,” Twinem holds.
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Featured image: @ruff_diesel on Instagram
