6 Exercises Reigning Figure Olympia Champion Missy Truscott Uses To Train Shoulders and Triceps

Reigning Figure Olympia champion Missy Truscott recently filmed a shoulder and triceps workout deep into her prep to defend her title at the 2023 Olympia, scheduled for Nov. 2-5, 2023. Truscott is a two-time Figure champion, having first won the Olympia crown in 2020. Her only other two appearances on the Olympia stage resulted in silver-medal finishes (2019, 2021), according to NPC News Online.

On Oct. 1, 2023, Truscott published her training session to her YouTube channel, highlighting the six shoulder exercises she incorporates to build her delts one month out from competition. Check it out below:

[Related: 2 Top-10 Bikini Bodybuilders Reveal Their Glute Training]

Missy Truscott’s Shoulder Training

Below is a breakdown of the 2022 Figure Olympia champ’s shoulder and triceps split:

• Single-Arm Machine Reverse Flyes
• Dumbbell Shoulder Presses 
• Dumbbell Lateral Raises
• Cable Single-Arm Lateral Raises
• Cable Triceps Pushdowns
• Cable Triceps Extensions

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Single-Arm Rear Delt Flyes & Dumbbell Shoulder Presses

Truscott opens her shoulder training with unilateral reverse peck flyes for the posterior delts. She prefers single-arm variations while standing to not crush her chest during chest-supported bilateral alternatives. Additionally, unilateral training can help fix aesthetic and strength imbalances.

Without rest, Truscott shifts from flyes to dumbbell shoulder presses with a neutral grip. Truscott remains mindful of form to prevent injury. While injury is often contest-ending for any bodybuilder, it is doubly so for Figure athletes as their performance round is worth two-thirds of their score; posing and physique are only worth one-third.

Truscott maxed out at 60-pound dumbbells for her top set of seated shoulder presses.

Dumbbell Lateral Raises & Single-Arm Cable Lateral Raises

Truscott uses dumbbell lateral raises to hit her medial deltoids. Laterals are tough on her grip, so she uses lifting straps to control the weight on the eccentric portion of the movement. She followed those with cable lateral raises to continue burning out her delts. Again, with her grip neutral with a slight bend in her elbow, she stabilizes her body to bias the stimulus on the delts.

Mid-workout, Truscott she the effects she brings to the gym to help avoid soreness and maximize energy and muscle growth: a topical roll-on product and a red lacrosse ball for rolling out on. Truscott drinks blue Powerade to shuttle electrolytes throughout training.

Cable Triceps Pushdown & Extensions 

Moving onto her triceps, Truscott opens with cable bar pushdowns. Volume is crucial for Truscott even while on fewer calories. Each movement involves numerous sets of high reps to achieve the tighter aesthetic the Fitness division expects of its competitors.

Lastly, Truscott performs cable triceps extensions, pulling the cable adjacent to her head and away from the machine for a stretch in the long head of her triceps. Training the triceps in an overhead position has been shown to increase triceps hypertrophy more effectively than its pushdown counterpart, even at less weight, due to the triceps crossing the shoulder joint. This is another unilateral movement, allowing her to fixate on each arm with 100 percent intensity. (1)

At the end of her workout, she does some posing practice. 

Truscott’s Off-Season Strategy & Olympia Prep Tips 

Truscott discussed what’s required to develop the correct amount of muscle for the Fitness division. She avoids social media channels during the off-season to focus on her training, metabolic health, and getting adequate sleep without distractions.

Truscott’s bedtime is at approximately 9 p.m. She wakes around 6 a.m. during her off-season. As the Olympia approaches, Truscott wakes even earlier to perform her cardio, stretch, and pose. She takes CBD and Himalayan salt to avoid cramps while practicing her routine. 

More Bodybuilding Content

• How Bikini Bodybuilder Phoebe Hagan Trains Shoulders For the 2023 Olympia
• Terrence Ruffin’s 2023 Olympia Back Training with Fellow Classic Physique Competitor Mike Sommerfeld
• Brett Wilkin Withdraws From the 2023 Mr. Olympia Contest

Reference

1. Maeo, Sumiaki & Wu, Yuhang & Huang, Meng & Sakurai, Hikaru & Kusagawa, Yuki & Sugiyama, Takashi & Kanehisa, Hiroaki & Isaka, Tadao. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. 1-26. 10.1080/17461391.2022.2100279.

Featured image: @ifbbmissytruscott on Instagram

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