The 2023 Arnold Traditional winner needs one other main title.
Samson Dauda captured his first skilled title on the 2023 Arnold Classic in March. Now he’s in a position to solely give attention to the 2023 Mr. Olympia contest, happening in Orlando, FL on the weekend of Nov. 2-5, 2023. He’ll already be one of many largest males, each in top and weight, when he steps on stage with the remainder of the sector, however he’s specializing in getting even greater and wider. To that finish, Dauda showcased his laborious work in a latest exercise that blasted his shoulders and calves, which he shared on his YouTube channel.
Calf Presses and Donkey Calf Raises
He carried out this exercise at CHF Fitness center in Braintree, UK, and he started with calves by performing calf raises on a leg press, adopted by donkey calf raises in superset style — an depth approach Dauda used all through the coaching session. He commented about attempting to maintain a gentle bend in his knees on the leg press to emphasise the soleus muscle of the calves. Dauda defined that the donkey calf elevate, an Arnold Schwarzenegger favourite, focused the gastrocnemius. The precise reps or weight weren’t shared, however he carried out three supersets on digicam earlier than shifting on.
Methods to Do the Calf Press: Sit on a leg press machine with the heels of your toes hanging barely off the underside of the sled. Your toes needs to be securely set on the sled plate. As soon as the burden is launched from the security pins, maintain a gentle bend in your knees. Use solely your toes and flex your calves to maneuver the burden. As soon as your calves are totally flexed, slowly decrease the sled plate till you’re feeling a stretch in your calves — your heels needs to be “ahead” farther than your toes. Press once more to carry out the subsequent rep and repeat.
Methods to Do the Donkey Calf Increase: Bend your higher physique ahead together with your hips at a roughly 90-degree angle. Maintain your again straight and set your calves hanging off of safe a platform. Have somebody sitting in your decrease again if you put together to start out the motion or you may hold weight from a dip belt hooked up to your waist. Flex your calves and raise your heels up so your hips drive towards the ceiling. As soon as your calves are totally flexed, slowly return to the beginning place and repeat for desired reps.
Seated Machine Shoulder Press and Seated Lateral Increase
The opening superset of his shoulder coaching featured seated machine shoulder presses adopted by seated lateral raises with dumbbells. The primary motion targeted on the anterior (entrance) deltoid head whereas the latter motion remoted the center head of the shoulder space. Dauda mentioned he needed to give attention to high quality contractions, which is why carried out every repetition comparatively slowly and with calculated motion. Dauda was proven working as much as 110 kilograms (242 kilos) for 12 repetitions on the press earlier than concluding with 11 repetitions utilizing an undisclosed weight for his ultimate units of lateral raises.
Methods to Do the Seated Machine Shoulder Press: Sit on the machine and seize the handles together with your palms going through ahead. Maintain your toes flat on the ground and your again straight, supported towards the pad. Press the handles up till your arms are straight overhead. Decrease them again down slowly, however don’t let the handles attain the very backside place. Your elbows needs to be barely beneath shoulder-level on the backside. Repeat for the specified reps.
Methods to Do the Seated Lateral Increase: Sit on the sting of a flat bench with a dumbbell in every hand — permit your arms to hold down at your sides with palms going through one another. Maintain a slight bend on the elbow as you raise the dumbbells out to your sides till your elbows are at shoulder-height. Pause briefly earlier than reducing the weights again to the beginning place. Pause briefly on the backside earlier than performing the subsequent rep.
Reverse Cable Flye
Following that superset, Dauda moved on to focus on his rear deltoids with rear delt cable flyes at a twin cable station. The cables allowed him to keep up rigidity all through the whole vary of movement. He prolonged that vary of movement by holding onto the cables themselves as a substitute of a deal with attachment.
Methods to Do the Reverse Cable Flye: Stand in between two cable pulleys set increased than eye-level. Seize one pulley on both sides with the alternative hand to allow them to cross in entrance of your physique — take the left cable in your proper hand and the appropriate cable in your left hand. Step again so your arms might be straight whereas the pinned weight doesn’t contact the remainder of the stack. That is the beginning place. Pull the cables again whereas protecting your arms straight to contract your rear delts. When you’ve pulled again so far as you may, slowly launch the stress and return to the beginning place. Repeat for the specified reps.
Standing Machine Shoulder Press and Single Arm Cable Lateral Increase
“The Nigerian Lion” then carried out a second overhead pressing motion however, unconventionally, he used a squat machine to offer resistance. Urgent it ahead at an angle labored the entrance delts in the same method to a landmine press. This was paired up with one other lateral raise variation — single-arm cable lateral raises, which supplied one final supply of targeted stimulation for the aspect delts. On his ultimate set of single-arm cable laterals, Dauda was proven utilizing three weight plates for 11 repetitions, per arm, after urgent 150 kilograms (330 kilos) for 13 reps.
Methods to Do the Standing Machine Shoulder Press: Stand in entrance of a squat machine and place your fingers on the pads that may relaxation in your shoulders. Elevate the machine as much as launch the security deal with and take management of the burden. Utilizing the power in your shoulders, press the machine up and ahead so far as you may. Resist the urge to make use of leg drive to construct momentum. As soon as your arms are straight, pause briefly earlier than reducing the machine again to the beginning place. Repeat for the specified reps. In case you have a tall Smith machine or a particular standing shoulder press machine, you may carry out the same train by following the directions as they’re described on the machine.
Methods to Do the Single-Arm Cable Lateral Increase: Stand beside a cable station with a low pulley and a single deal with attachment linked to the cable. Seize the cable attachment together with your reverse hand — if the cable is to your proper, seize it together with your left hand and vice versa. Start with the cable in entrance of your physique together with your arm in entrance of your hip. Utilizing the power in your shoulder, raise the deal with up towards the working (farthest from the cable pulley). As soon as the deal with is simply above shoulder-height, pause briefly earlier than reducing again to the beginning place. Repeat for the specified reps, then swap sides to work the alternative shoulder in the identical type.
Samson-Sized Shoulder and Calf Exercise
If you wish to attempt a exercise like this for your self, you may comply with the pattern routine beneath.
- Superset: Calf Press and Donkey Calf Increase — 3 x 15 per train
- Superset: Seated Machine Press and Seated Lateral Increase — 3 x 10-12 per train
- Reverse Cable Flye — 3 x 12
- Superset Standing Machine Press and Single-Arm Cable Lateral Increase — 3 x 15 per train
Dauda completed the 2022 Mr. Olympia contest in sixth place. The 5 males that positioned forward of him are defending titleholder Hadi Choopan, runner-up Derek Lunsford, Nick Walker (third), 2019 champion Brandon Curry (4th), and 2020-2021 winner Mamdouh “Big Ramy” Elssbiay (fifth). Dauda defeated each Walker and Elssbiay once they shared the stage on the 2023 Arnold Traditional in Columbus, OH. All six of these males are among the many elite bodybuilders certified to compete within the Olympia in November.
Featured Picture: SAMSON DAUDA on YouTube