Why Iain Valliere Prefers High-Volume Arm Training During 2023 Mr. Olympia Prep
Canadian pro bodybuilder Iain Valliere punched his ticket to the 2023 Mr. Olympia by emerging victorious at the 2023 Toronto Pro Supershow. Valliere has competed at the Olympia four times. His best performances thus far are seventh place at the 2020 and 2021 Olympia.
On Aug. 29, 2023, Valliere published a video on his YouTube channel wherein he trained arms and shoulders with retired IFBB pro Mike Van Wyck at the Pure Muscle + Fitness gym in Ontario, Canada. Check it out below:
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Iain Valliere’s Arm & Shoulder Workout
Here is a snapshot of Valliere’s high-volume workout:
- Superset — Machine Preacher Curl & EZ Barbell Curl
- EZ-Bar Cable Curl
- Superset — Single-Arm Cable Overhead Triceps Extension & Single-Arm Cable Triceps Pushdown
- Dumbbell Shoulder Press
- Lateral Raise
- Seated Lateral to Front Raise
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Machine Preacher Curl & EZ Barbell Curl
Valliere sat on the edge of the preacher curl machine with his chest positioned against the arm pad. Keeping his upper arms parallel, he lifted his shoulders off the pad to provide a wider range of motion and place less stress on the elbow joint. During each rep, Valliere drove his elbows, triceps, and chest into the arm pad, ensuring better stability to bias the load on the biceps.
Valliere grabbed an EZ barbell with a narrow underhand grip, leaned over slightly, and pinned his upper arms to his sides. Valliere stood up straight as he curled the bar to shoulder height.
EZ Bar Cable Curl
With an EZ bar, Valliere assumed a slight forward lean, tucking in his elbows at the starting position. That lean dissipated during the concentrics as he finished upright, curling the bar to his shoulders.
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Single-Arm Overhead Cable Triceps Extension & Single-Arm Cable Triceps Pushdown
After three biceps exercises, Valliere transitioned to triceps. He pinned the weight stack to the highest setting and grabbed the cable with a neutral grip. Valliere leaned forward with his back to the machine and held his upper arm parallel to the floor.
Valliere initiated the movement by lifting his elbow so his hand closed the proximity to the pulley. He returned his upper arm to the starting position, extended his elbow, and squeezed his triceps in its fully shortened position.
Valliere performed the single-arm triceps pushdown with his non-working side facing the cable machine. Sticking to cues from the previous exercises, Valliere brought his working arm across his chest on eccentrics and paused for a second at the bottom.
Dumbbell Shoulder Press & Side Lateral Raise
Valliere used slow eccentrics on the seated dumbbell shoulder press to promote hypertrophy. According to a British Journal of Sports Medicine study, “Eccentric training performed at high intensities was shown to be more effective in promoting increases in muscle mass measured as muscle girth.” (1)
After training his anterior delts via overhead dumbbell presses, Valliere performed standing lateral raises culminating in a double drop set.
Seated Side Lateral to Front Raise
Valliere finished his arms and shoulders workout with seated lateral to front raises. Maintaining a proud chest and slight elbow bend, Valliere raised the dumbbells until his arms were parallel to the floor. Without lowering the weight, he moved the dumbbells in front of him with extended arms, then reversed that line of pull back to the starting position.
Road to 2023 Olympia
Valliere ranked 11th overall at the 2022 Olympia. The judges critiqued his back and posing routine. With the 2023 Toronto Pro Supershow title win under his belt, Valliere is confident he can secure a top-five finish at the 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL.
References
- Roig M, O’Brien K, Kirk G, Murray R, McKinnon P, Shadgan B, Reid WD. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. Br J Sports Med. 2009 Aug;43(8):556-68. doi: 10.1136/bjsm.2008.051417. Epub 2008 Nov 3. PMID: 18981046.
Featured image: @iainvalliere on Instagram
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