Written by Andy Carnegie, NASM
Terrence Ruffin Intense Leg Workout (Image via Ruff Diesel/YouTube)
Terrence Ruffin is an American professional bodybuilder that competes in the IFBB Pro League Classic Physique division. Ruffin is a proven top contender with runner-up finishes at the 2020 and 2021 Olympia behind the divisional kingpin Chris Bumstead . He also has the 2021 and 2022 Arnold Classic wins under his belt.
The 28-year-old will attempt to dethrone Bumstead at the 2022 Olympia , and he recently went through an intense leg workout as a part of his competition prep. So without further delay, let’s take a look at the detailed account of this training session.
A post shared by Terrence Ruffin | Online Coach (@ruff_diesel)
Ruffin warmed up his lower body with resistance band exercises and seated leg curls. The seated leg curl is an isolation exercise that works the hamstrings and warms up the knee joint, which is crucial in performing most lower body movements.
Ruffin next took to this compound movement to work the lower body. The safety squat bar compels the user to have a more upright posture and demands more core and back stabilization throughout the movement. Also, it is a hybrid of front and back squats. So the posterior chain is stimulated differently, which helps improve balance.
Ruffin is recovering from a leg injury and is approaching his training with caution. When asked how he felt after the first set of squats, Ruffin said:
“I feel pretty good. I have to be really conscious because have some weird imbalances. So I have to think about pressing through the left leg more than the right.”
He performed a few sets of this exercise and went on to the next one.
A post shared by Terrence Ruffin | Online Coach (@ruff_diesel)
Ruffin next targeted the quadriceps with this isolation exercise. Leg extensions can sometimes be harsh on the knees. Therefore, many experts advise doing this exercise in moderation. Ruffin performed a few sets of this exercise and moved on to the next one.
The 2022 Arnold Classic Classic Physique winner took to this super set to work the quads and hamstrings. Supersets are an efficient way to do more sets in a shorter amount of time. They also increase the aerobic intensity of the exercise due to shorter rest periods. Ruffin performed all the sets of these two exercises in rapid succession with minimal rest periods and moved on to the next exercise.
A post shared by Terrence Ruffin | Online Coach (@ruff_diesel)
Ruffin next performed this compound exercise as a part of his leg workout routine. The leg press is a triple extension movement that works quadriceps, hamstrings, glutes, and even calves without putting a lot of stress on the back as it is supported against the pad and does not move during the exercise.
The 28-year-old performed a few sets of this exercise and proceeded to take on the finisher of the day.
This exercise served as the finisher of Ruffin’s leg day. The split squat is a compound movement that works multiple muscles in the lower body including hip flexors, quads, hamstrings, and glutes. Split squats can improve lower body strength and flexibility when performed with a proper form.
Ruffin performed a few sets of this exercise and called it a day.
A post shared by Terrence Ruffin | Online Coach (@ruff_diesel)
In between the exercises, Ruffin shed light on what works best for the quads and shared his favorite quad movements. Ruffin said:
“Physically the more knee drive you have, the more your knee is able to go forward, I’m liking the exercise more.”
Ruffin opined that the yoked safety squat bar squats, hack squats, and pendulum squats are probably his favorite quad exercises.
“Obviously, not everyone has these equipment. So in order… Back squats obviously… But a little better than that is the front squats. The one I prefer a little more than that is heel elevated yoked SS bar, then maybe back squats, and then the gold standard pendulum squats.”
However, Ruffin added that all the quad-focused exercises help develop the quads nevertheless and should be a part of the leg training routine.
“It’s not the end of the world (if you don’t have these equipment). Ronnie Coleman had decent quads without the pendulum squat machine. So, it’s just preference and things like that…” Ruffin said.
A post shared by Terrence Ruffin | Online Coach (@ruff_diesel)
Winning the Mr. Olympia Classic Physique crown is a difficult feat to achieve considering the iron grip Chris Bumstead has on the top spot. Other hungry and young lions like Urs Kalecinski and Ramon Rocha Queiroz are also eyeing the top spot Ruffin is working towards. However, the two-time Arnold Classic Physique winner has the necessary will and determination to pull off an upset at the 2022 Olympia that takes place from Dec. 15 to 18 in Las Vegas, NV.
You can watch the full video here, courtesy of Terence Ruffin’s personal YouTube channel:
Andy earned a Master's degree in Exercise Science. He is a Certified Strength and Conditioning Specialist. Andy has a wealth of experience in this field. He currently writes articles for multiple Fitness and Bodybuilding blogs, conducts live interviews, and creates pre- and post-event copy.
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