Urs Kalecinski, the 2024 Classic Physique Olympia bronze medalist, has brought a lifelong dream to life by creating his new gym, Aesthetic Atelier. Meticulously designed and equipped with carefully selected machines, this gym reflects over a decade of dedication and vision.
I have traveled the world and collected much inspiration to put together my dream studio.
—Urs Kalecinski
Kalecinski’s first guest at his newly opened gym was six-time Olympia Classic Physique champion Chris Bumstead.
Before diving into their workout, the two spoke about pre-workout coffee. Packed with caffeine, coffee is a proven enhancer of exercise performance, making it the perfect kickstart to their training session. (1)
Kalecinski’s Gym Tour & Olympia Plans
Kalecinski gave Bumstead a tour of his gym, highlighting the recovery room, IV station, and massage table, where a nurse regularly visits to administer fluids.
During the tour, Kalecinski showcased his adductor machine, emphasizing that he’s actively working on improving his splits.
I want to do the splits and win the Olympia.
—Urs Kalecinski
Bumstead praised Kalecinski’s gym. Kalecinski shared that Bumstead’s gym was a major source of inspiration.
Owning a private gym provides the perfect space to train alone, which Kalecinski prefers.. While a few friends occasionally join Kalecinski for workouts, they are typically more casual, focusing on fun rather than intensity.
Kalecinski’s Arm Training
Superset — Triceps Press & Seated Dumbbell Curl
Kalecinski started the Smith machine triceps press. As part of his warm-up, he incorporated planks into every session to enhance his stability. Kalecinski includes band stretches and pushdowns to get blood flowing.
Research supports the value of warm-ups, showing they can significantly improve exercise performance. (2)
Bumstead noted the unique design of Kalecinski’s dumbbells during curls. Kalecinski’s dumbbells spin on their sides. As Kalecinski powered through his reps, Bumstead emphasized controlling the weights and incorporating three to four eccentric holds. Research supports this approach, showing that high-intensity eccentric training can significantly enhance muscle growth and strength. (3)
Antagonistic Superset
Bumstead spotted Kalecinski during lying dumbbell triceps extensions. Kalecinski focuses on higher reps. He transitioned to EZ bar cable curls, where Bumstead assisted with his final reps. Bumstead advised Kalecinski to maintain a strong squeeze to maxize engagement.
Triceps Superset
Bumstead set up the machine with a Vulken triceps rope attachment, preparing for triceps extensions. Kalecinski performed cable triceps extensions, finishing a tri-set with diamond push-ups.
Curl Variations
To conclude arm training, Kalecinski incorporated a variety of curls, including reverse cable curls, standing alternating dumbbell curls, chest-supported dumbbell curls, and machine preacher curls.
References
- Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British journal of sports medicine, 43(8), 556–568. https://doi.org/10.1136/bjsm.2008.051417
Featured image: @the.miraclebear on Instagram
