Terrence Ruffin Reviews His New York Pro Physique and Adjustments for the 2025 Olympia

Front Double Biceps & Side Chest 

One area Ruffin identified for improvement after the New York Pro was his arms. Balanced arms boost the potency of the front double biceps pose, enhancing symmetry for a more substantial visual impact. 

Ruffin is implementing a high-frequency off-season training split, focusing on triceps and biceps three times a week. 

“Frequency is key. When you want to build a body part, think about how frequently you can train it.”

—Terrence Ruffin

Reverse curls and hammer curls are two options Ruffin is exploring for biceps growth. Supinated curls maximize biceps brachii activation, while reverse and hammer grips recruit elbow flexors, potentially leading to hypertrophy adaptations. (1)

Improved lat width and thickness are also on Ruffin’s radar, especially since he must hold his own against significantly larger rivals. Developed lats pop in the front double biceps pose, giving judges the illusion of fuller proportions and tighter symmetry. 

Hamstring development balances the upper body in the side chest. Ruffin keeps the training volume on hamstrings lower than other body parts, but will include one focused movement for each of his three leg sessions throughout the week. 

Back Double Biceps, Abs & Thigh 

Ruffin’s lats and erectors need work. Pulldowns and rowing variations are his answers for a thicker back.

Upper arm development helps provide a lights-out back double. Judges look for hanging triceps and peaked biceps, prompting him to pay close attention to intensity, frequency, and technique, all research-backed methods for inducing muscle growth. (2)(3)(4) 

While Ruffin’s abs & thigh pose is already powerful, he practices vacuums to ensure his waist stays tight onstage. Vacuums are performed by fully exhaling to empty the lungs and pulling the stomach in to create a tight, hollowed-out midsection.

Favorite Classic Pose 

After Hany Rambod’s recommendation, Ruffin will introduce a modified one-arm front double biceps pose in his following routine.

I love it. This is a good shot for me. The quads flow into the waist and then into the lats.

—Terrence Ruffin

A consistent focus on lat growth will accentuate Ruffin’s V-taper and width for a strong three-dimensional shot.

Ruffin’s high-frequency training offers a lesson for lifters: consistent volume can transform lagging body parts. With these changes, he’s poised for a strong Olympia title run against Mike Sommerfeld, Urs Kalecinski, Ramon Rocha Queiroz, and Logan Franklin.

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References 

1. Coratella G, Tornatore G, Longo S, Toninelli N, Padovan R, Esposito F, Cè E. Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (Basel). 2023 Mar 9;11(3):64. doi: 10.3390/sports11030064. PMID: 36976950; PMCID: PMC10054060. https://pmc.ncbi.nlm.nih.gov/articles/PMC10054060/
2. Mangine GT, Hoffman JR, Gonzalez AM, et al. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015;3(8):e12472. doi:10.14814/phy2.12472 https://pubmed.ncbi.nlm.nih.gov/26272733/
3. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016;46(11):1689-1697. doi:10.1007/s40279-016-0543-8 https://pubmed.ncbi.nlm.nih.gov/27102172/
4. Androulakis Korakakis P, Wolf M, Coleman M, et al. Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. J Funct Morphol Kinesiol. 2023;9(1):9. Published 2023 Dec 29. doi:10.3390/jfmk9010009 https://pubmed.ncbi.nlm.nih.gov/38249086/

Featured image: @ruff_diesel on Instagram