Since breaking into aggressive bodybuilding in 2019, Erin Banks has develop into one of many largest names within the sport. By 2021, he ranked second on the Men’s Physique Olympia — and claimed the title in 2022.
Three months later, in March 2023, Banks bagged his second Arnold Classic title, efficiently defending the crown he first received the earlier 12 months. Together with his Olympia qualification assured for all times because the reigning champion, Banks is eyeing a title defense in Orlando, FL, on Nov. 2-5, 2023.
BarBend caught up with Banks, who’s having fun with some well-earned downtime, to be taught how he navigated profitable the 2 largest contests within the sport back-to-back in a three-month window. Moreover, he shared his exercise preferences and addressed whether or not there may be any reality that he would possibly at some point compete within the Basic Physique division.
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A Stable Routine Is the Secret
Banks’ training begins proper at 4:30 a.m. Earlier than the push of dwelling life instructions his consideration, he’s up early to knock out his fasted cardio within the fitness center. Afterward, he begins his day by serving to his children prep for college.
The trade-off for an early morning is, likewise, an early night. Banks hits the sack by 8 p.m. on the newest to permit for loads of recovery time.
“Once I’m actually locked in for these exhibits and prep, I’m in mattress by 7 p.m.,” Banks tells BarBend. “I don’t wish to push previous that, as a result of restoration is vital.”
Actually, the previous few months have been grueling for Banks, who’s slowing issues all the way down to prioritize restoration. How did he navigate incomes the crown on the Olympia after which the Arnold simply three months aside? He prioritized consistency.
“Routine is so key,” Banks says. “I consider a variety of my success is constructed on what I do each day. Adapt and keep centered.”
The Reluctant Bodybuilder
Previous to competing on stage, Banks was on the football, basketball, and observe groups in highschool after which went on to review kinesiology in faculty. Although he’s athletic and is aware of how the physique works, he says he by no means needed to be a bodybuilder. However in 2017, bodybuilder and coach Terry Reeves “begged” Banks to present it a shot.
Banks’ first response was, “I actually don’t need to compete.” Nevertheless, after seeing photos of Males’s Physique rivals, he felt that their aesthetic was in his vary.
Banks has a natural confidence that has helped his profitable streak. He feels his charisma impressed judges even when his posing nonetheless wanted work. These days, with a lot at stake, Banks practices his posing on daily basis for as much as an hour.
Within the time between his victories on the 2022 Olympia and the 2023 Arnold Basic, Banks skilled for upkeep, as his physique was already ranked as the very best on the earth in Las Vegas, NV, and it was unlikely anybody might surpass him by the point they stepped on stage in Columbus, OH.
“We tried to take care of each different physique half, however when you begin understanding to the acute, every little thing grows,” Banks says. “In these months, we grew to become extra polished.”
Nevertheless, greatest on the earth doesn’t imply there isn’t room for enchancment, and Banks’ present focus is his upper chest, which he feels is a weak spot in his physique.
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Sticking to a Diet Plan
Throughout a reduce, Banks consumes roughly 2,700 calories per day. At round 10 weeks out from competitors, he will increase to three,200 energy. A lot of his nutrition comes from rooster breast, rice, and broccoli. It would sound boring — however it works.
While you need to be the very best, the style doesn’t matter.
Banks provides 1 / 4 of a tablespoon of pink Himalayan salt and “just a little bit” of Mrs. Sprint seasoning to all of his meals “to maintain some kind of taste.” At first of prep, earlier than the reduce begins, he additionally permits himself condiments like scorching sauce or mustard.
“At that 10-12 week mark, we push that stuff to the facet,” Banks mentioned. “It’s primarily based on being the very best. I’ve by no means gotten bored of meals, which is why I’ve prepped for the final three years, consuming the identical issues. I’ve by no means come off my food regimen. I need to set my legacy to a degree the place it’s not chasable. It’s a psychological sport.”
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Banks’ Off-Season: Cheat Meals and Charity
Following the 2023 Arnold Basic, Banks talked about he’s on a two-and-a-half-month break, which is an anomaly in his time as a professional bodybuilder.
“I get to take a seat exterior with out having to fret about consuming for the subsequent two or three hours,” Banks says. “That’s the place my break is. Perhaps I can go 4 or 5 hours with out consuming something. That’s simply the very best factor on the earth proper now.”
For as disciplined as he’s within the kitchen, Banks does admit to having a candy tooth. His go-to cheat meal is on the Cheesecake Manufacturing unit, and he doesn’t pull any punches when the waiter asks for his order.
“I’m consuming fried mac and cheese balls, avocado spring egg rolls….with a facet of carrot cake and Oreo supreme cheesecake,” Banks says.
When not prepping or crushing cheesecake, Banks makes use of his time to assist his neighborhood by way of his annual sock drive — an initiative that helps people who find themselves homeless in Fresno, CA, get socks. They delivered over 1,500 pairs in 2022.
Erin Banks’ Again Exercise
Banks invested a few of his prize cash into a brand new self-titled clothes line — that includes his silhouette on an NBA-style emblem — that he hopes to launch quickly. Already in his gym bag are wrist wraps, knee sleeves, and a digital camera. Banks brings a exercise plan to the fitness center and little else.
“I don’t put an excessive amount of in my fitness center bag,” Banks says. “I drink my protein shakes and pre-workout earlier than I come to the fitness center; it’s quite simple.”
Although Banks is understood for his large V-taper and thick rear delts, he says he has a “love-hate relationship” with again coaching. Right here’s a pattern of the again exercise Banks performs twice per week as a part of his cut up:
- Straight-Arm Lat Pulldowns: 4 x 20 (average weight to heat up)
- Chest-Supported T-Bar Rows: 4 x 8-12 (heavy)
- Seated Lat Pulldowns: 4 x 8-12 (heavy)
- Rack Pulls: 3 x 10 (tremendous heavy)
- The “EBanks Row” (his signature hyperextended row): 4 x 10 (tremendous heavy)
The exercise cooldown consists of posing observe as soon as the pump is about in, and he can fight through fatigue to emulate the expertise on stage.
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In an Instagram submit on March 11, 2023, Banks teased the potential of at some point competing within the Classic Physique division. How critical was he? Fairly critical.
“Once I’m on stage, I’m round 225 kilos. So, when you consider it in a comparability, me and Chris Bumstead are across the similar top,” Banks says. “My weight cap for Basic could be 242 kilos, I consider. That’s a variety of weight to have the ability to placed on. I talked to my coach about it, and earlier than I retire, I’ll in all probability do a Basic Physique present.”
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Featured picture: @e_bankssss on Instagram
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