Men’s Open Bodybuilder Antoine Vaillant Guides Mitchell Hooper and Jujimufu To a Shoulder and Triceps Pump
The 2023 World’s Strongest Man (WSM) champion Mitchell Hooper is always eager to test his hand in different strength sports. “The Moose” began his competitive strength career as a bodybuilder in the Men’s Physique division. He transitioned to long-distance running and subsequently ventured into powerlifting before ultimately finding his calling as a competitive strongman.
Four months after winning the WSM title, Hooper produced a CrossFit documentary titled “Beyond Strong; More Than An Athlete” in 2023. In the documentary, Hooper trains with elite CrossFitters across America, delving into their motivations within the sport.
On Oct. 4, 2023, Hooper published a video on his YouTube channel wherein IFBB Pro bodybuilder and two-time Mr. Olympia competitor Antoine Vaillant trained him and powerlifter, bodybuilder, and fitness YouTuber Jon Call — likely better known as poly athlete Jujimufu — through a high-intensity shoulder and triceps workout. Check it out below:
Jujimufu is a poly athlete who excels at acrobatics, bodybuilding, powerlifting, and strongman.
Hooper and Jujimufu Shoulder and Triceps Workout
Here is a snapshot of the duo’s workout:
- Machine Lateral Raise — 4 x 15 & 8 partial reps
- Superset — Cable Rope Triceps Extension & Overhead Triceps Extension — 3 x 12 & 3 x 8
Machine Side Lateral Raise
Hooper and Jujimufu opened with machine lateral raises biasing the delts. They performed four sets of 15 reps through their full ranges of motion, followed by eight partial reps. According to a Journal of Strength and Conditioning Research finding, “Partial range of motion exercise is effective for facilitating muscle hypertrophy and function.” (1)
Superset — Cable Rope Extension & Overhead Triceps Extension
The duo shifted to a triceps superset of 12 cable rope extensions and eight overhead triceps extensions. The former biases the medial and lateral triceps heads, whereas the latter biases the long triceps head.
Hooper and Jujimufu kept their upper arms parallel and paused at the top and bottom of the range of motion to achieve a deep triceps stretch. Jujimufu was more deliberate through each rep, whereas Hooper was much more explosive.
The duo wrapped the workout with triple drop sets on the cable rope extension with a 10-second static contraction on the final set. Per a Sports Medicine study, “Drop sets are often used to enhance muscle hypertrophy because decreasing the load may be an effective strategy to fully fatigue the muscle that may enhance muscular adaptations. Additionally, this strategy could increase the time under load, elevating metabolic stress.” (2)
Hooper is scheduled to compete at the 2023 Rogue Strongman Invitational, slated for Oct. 27-28, in Round Rock, TX, at the Dell Diamond Stadium, where he will challenge the reigning Rogue Invitational champ and 2020 WSM champion Oleksii Novikov for the title.
References
- Goto M, Maeda C, Hirayama T, et al. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. J Strength Cond Res. 2019;33(5):1286-1294. doi:10.1519/JSC.0000000000002051
- Sødal LK, Kristiansen E, Larsen S, van den Tillaar R. Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports Med Open. 2023;9(1):66. Published 2023 Jul 31. doi:10.1186/s40798-023-00620-5
Featured image: @mitchellhooper on Instagram
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