Michal “Križo” Križánek despatched shockwaves via the bodybuilding world when he certified for the 2022 Mr. Olympia contest by way of his win on the 2022 Prague Pro. His stature as a mass monster with titanic arms connected to boulder shoulders stood out when he took off his jogger’s jacket on the Olympia press convention to flex his most muscular pose.
Regardless of the excitement surrounding Križo’s Olympia debut, he wound up in twelfth place as Hadi Choopan walked away with the title. On March 30, 2023, Križo took to his YouTube channel to share how he’s bulking his back and arms even additional throughout his low season. Test it out within the video under:
Križo carried out the next workout routines in his again and arms exercise. He didn’t specify the load or variety of reps and units for every, but it surely was obvious that he was coaching heavy, given the dimensions of the load stacks moved.
Whereas performing his lat pulldowns, it was conspicuous that Križo didn’t use any lifting straps to take away his grip as a limiting issue. Provided that he was lifting practically your complete weight stack on the cable machine, his forearms and grip had been examined whereas he targeted on contracting his lats.
Three units of lat pulldowns had been proven on digital camera earlier than crossfading to seated rows. Once more, Križo forewent the usage of straps or a lifting belt. After performing what gave the impression to be 4 units to failure, Križo hit bent-over barbell rows with an underhand grip earlier than shifting to biceps actions to permit his again time to recover.
[Related: Derek Lunsford: “Bodybuilding Is Getting Harder. Every Generation Takes It to the Next Level”]
The primary train for the biceps was seated EZ-bar curls. Sitting for this motion allowed Križo to take away any tendency to sway or transfer in some other means that may take away stimulus from the biceps. Sitting is extra secure for an isometric movement like this, which enabled Križo to take care of his biceps below pressure for longer.
Because the earlier train educated his biceps of their shortened place, Križo adopted it with alternating cable biceps curls to coach the biceps within the lengthened place. With the cables positioned behind him, there was fixed pressure on the biceps to take care of their place, even on the backside of the motion — one thing dumbbells can not present.
Dumbbell shrugs had been Križo’s sixth and ultimate train of the session, carried out with a forward-head posture to permit for a peak contraction of the traps.
As Križo didn’t end within the prime three on the 2022 Olympia, he must win a professional present in the course of the 2023 season to qualify for the 2023 Mr. Olympia contest scheduled for Nov. 2-5 in Orlando, FL.
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Featured picture: @ifbb_pro_michalkrizokrizanek on Instagram
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