Dr. Mike Israetel dissects the successful methods of “The Nigerian Lion.”
Final up to date on November 1st, 2024
Samson Dauda made historical past in Las Vegas, NV, on Oct.12, 2024, as the primary Nigerian to win the Mr. Olympia, claiming a record-breaking $600,000 prize pool. He’ll try to copy his success on the 2025 Arnold Classic, the place $500,000 awaits the winner.
Dauda’s newfound standing led muscle-building connoisseur Dr. Mike Israetel to intently look at his chest, shoulder, and calf coaching methods and weight-reduction plan method on Oct. 18, 2024.
[Related: Two-Time 212 Olympia Champion Keone Pearson Trains Like He’s Still Chasing the Title]
Prioritizing Calves
If you wish to carry up a muscle, science says to prioritize it. (1)(2) Dauda trains his calves earlier than chest day, avoiding overlap with leg exercises. Israetel commends this method.
“To correctly stimulate a muscle that you simply actually care about, have probably the most focus mentally and probably the most bodily power for these remaining reps near failure,” Israetel defined. For those who wait till after, “The limiting issue is your nervous and possibly cardiovascular system.” To not point out, you’ve depleted power shops.
No-Lock-Out Presses for Chest Beneficial properties
Israetel endorsed Dauda’s type on the Smith incline bench press, which was biased towards the stretch. “Superb approach, he’s not locking out, however as a lot because it hurts me to say, it in all probability doesn’t matter,” Israetel claimed.
“[Touching your chest] might be at the very least, if no more, muscle growth-promoting than in case you are locked out,” defined Israetel. A number of latest research have proven considerably extra beneficial properties when overloading muscle tissue of their totally lengthened place, however you continue to shouldn’t slack throughout concentrics. (3)(4)(5)(6)
Behind the Neck Press: Yay or Nay?
“No motion is inherently unsafe so long as you may put your self into it and get your self out,” Israetel assures, lauding Dauda as proof that behind-the-neck presses aren’t evil. “It’s not an train to be afraid of.” At all times heat up, decrease the load slowly, guarantee a stretch, and cease should you really feel shoulder ache or discomfort.
Israetel likes the incline chest flye machine Dauda used when pivoting arms however centered extra on the stretch than the squeeze. “A number of units of flyes on that factor will blow your chest into the ambiance,” he asserts.
Dauda lifts gentle for flyes, suggesting no must raise heavy to get swole. Muscle analysis reveals gentle weight and excessive reps equal to heavy, low rep units for hypertrophy when coaching to failure. (7)
Dauda’s Dedication to Meal Prep
Lastly, Israetel highlighted the variations between weight-reduction plan for bodybuilding and different disciplines. “The game by no means takes its rattling claws out of you,” he said, apart from early low season.
In a clip, Israetel confirmed Dauda explaining his self-discipline to self-prep meals quite than utilizing meals prep corporations. “99 % of the time, the rationale folks fail at their objectives isn’t due to their coaching. It’s each different half exterior the health club, day in and time out,” Dauda shared.
Israetel emphasised the brutal nature of contest prep, “16 weeks dwelling in just like the hyperbolic time chamber. It’s one hell of a mindf-ck, and it’s not for everyone.”
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Featured picture: @samson__dauda on Instagram