Bodybuilder Ryan Terry is carrying immense drive and motivation in his 2023 Olympia prep. He is dedicating time in getting used to the regimented training and diet plan for the grandest stage of bodybuilding and recently shared a beastly back workout on his YouTube channel.
Ryan Terry is a multi-faceted personality and a renowned professional bodybuilder, fitness model and apparel ambassador from the UK. He emerged on the bodybuilding scene in the early 2010s, winning the Mr. Britain and Mr. International titles. He earned the IFBB Pro card in 2014 and became a contender in the Men’s Physique division of the IFBB Pro League.
The Brit is a five-time Olympia participant and came close to winning the Men’s Physique Olympia title at the 2016 Olympia when he finished second. But he has been a perennial contender and produced top seven finishes in every single one of his Olympia appearances. In 2022, Terry finished seventh at the Olympia to conclude the competitive season.
He is coming off a spectacular win at the 2023 New York Pro in his most recent stage appearance. He defeated the likes of Victor Chaves and Sidy Pouye to bring home the trophy and earn a direct invitation to the 2023 Olympia.
Ryan Terry’s prep for the 2023 Olympia started sixteen weeks out of the show. He is now training to improve from last year’s standing and establish himself as a legitimate threat to Erin Banks’ Men’s Physique Olympia title.
In the most recent video posted on his YouTube channel, Terry annihilated a back workout and gave his competition prep update. So let’s see what Terry’s plan of action is for the next 15 weeks and how he is getting ready to challenge the Men’s Physique division once again.
Ryan Terry gives 2023 Olympia prep update
Ryan Terry was set to welcome a baby three days after the video was recorded. Along with the 2023 Olympia prep, he is occupied with home improvement to make room for the new member of the family.
However, the focus on bodybuilding has remained unwavering. His prep started a week ago. 15 weeks out of the 2023 Olympia, the 34-year-old is not in a very comfortable spot. The first four weeks of the prep are crucial for getting used to a regimented six-meals-a-day diet and adapting to high food intake. It is not a very comfortable spot to be in.
“… Hoping my body composition will change, like, that way I’ll fill up, start to lose a bit of body fat but hold, maintain and even grow muscle in these four weeks,” Terry said.
The concept behind this style of competition prep is to make the body function in a more efficient manner before getting into the 12-week prep where food intake starts to reduce. Terry is currently weighing at 220 lbs. He has lost nearly 5 lbs since the start of the prep and will try to maintain this weight for the next three weeks.
Terry’s physique looks to be at the right stage of development at the moment. His wide lats, bulging shoulders, and quads immediately catch attention as the strongest parts of his physique. However, he admittedly has a lot of work to put in in the next 15 weeks to be able to perform well at the 2023 Olympia.
The British bodybuilder’s back workout
Terry’s current training split includes two back sessions every week. He tries to split the exercises between these two days in such a way that all parts of the back get a sufficient amount of work.
The 2023 New York Pro winner is now emphasizing free weight movements, acknowledging that he neglected them in the past couple of years. Terry hypothesized that the density in his back muscles started to wither away because of that. But once he incorporated them back in training before the 2023 New York Pro and the 2022 Olympia, he saw a massive difference.
The same trend now continues in Ryan Terry’s training routine where he employs a mix of machine and free weight exercises instead of relying solely on machines.
Superset – Weighted Hyperextensions and Deadlifts
Terry started the training session with this superset and explained the reason for including hyperextension as the first exercise.
“I’ve been hitting hyperextensions relatively early but trying to hit them every week. Honestly, I think this has brought a lot of thickness onto my lower back,” Terry said.
Growing age has made it difficult for Terry to do deadlifts in high volume. Hyperextensions have proven to be a great alternative to replace some of that volume. Combining both exercises in a superset is the middle-ground Terry has found. The superset includes 15 reps of weighted hyperextensions followed by 15 reps of simple deadlifts with moderate weights.
“The pump you get off this, makes that exercise, a deadlift, 10 times harder and it is unbelievable the pump you get,” He added.
Terry typically does four sets for 15 reps of each exercise in rapid succession to kick off the back workout.
Superset – High Rows and Wide Grip Lat Pulldown
Rhomboids is admittedly the weakest part of Ryan Terry’s back. He fired up this upper back muscle with high rows with pronated grip to get it at par with other back muscles. He superset this exercise with wide grip lat pulldown with a MAG bar and pushed through all the sets within this superset with high intensity.
T-Bar Rows
The Brit performed a few sets of T-bar rows with variable grips to emphasize different parts of the back muscles. After performing the first set with a wide pronated grip, he switched over to using a close neutral grip for the second set with the same amount of weight. He then increased the weight and repeated the sets with similar techniques.
Terry has had several lower back injuries in the past. Therefore the conventional form where the torso is horizontally aligned with the bar puts his lower back in a weak position. He explained:
“So I’m slightly less bent over where my back is always in that fixed position. So all I’m doing is pulling with my back. You’ve gotta find what’s best for you.”
After dealing with some high intensity T-bar row sets, Terry took to the final exercise of the day.
Bent Over Barbell Rows
The Brit finished the training session with bent over barbell rows. He performed a few solid sets of the exercise to work the major back muscles like latissimus dorsi, rhomboids, infraspinatus, trapezius, and teres muscles. Following this, Terry called it a day in the gym.
Overall, the workout included:
- Superset – Weighted Hyperextensions and Deadlifts
- Superset – High Rows and Wide Grip Lat Pulldown
- T-Bar Rows
- Bent Over Barbell Rows
2023 Olympia will take place from Nov. 2-5 in Orlando, Florida. Having a kid can change the way most people look at life and fill them up with motivation. Ryan Terry seems poised to elevate his career to the next level in 2023. It will be interesting to see how he does at the 2023 Olympia.
You can watch the full workout video here, courtesy of Ryan Terry’s personal YouTube channel:
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