Terrence Ruffin Teams Up with Hany Rambod for an Explosive 2025 Pittsburgh Pro Training Session
Renowned bodybuilding coach Hany Rambod, despite announcing his retirement from coaching, remains deeply involved in the bodybuilding community. Recently, he collaborated with two-time Arnold Classic champion Terrence Ruffin to enhance Ruffin’s preparation for the upcoming 2025 Pittsburgh Pro in May. This partnership is pivotal for Ruffin, as securing a win at this event is essential for his qualification for the 2025 Olympia.
Here’s a breakdown of Hany Rambod and Terrence Ruffin’s delts and arms workout:
- Dumbbell Front Raise & Lateral Raise
- Bent-Over Dumbbell Reverse Flye
- Machine Shoulder Press
- Machine Standing Lateral Raise
- Dumbbell Lateral Raise
- Chest-Supported Dumbbell Front Raise
- Machine Isometric Biceps Curls
- Dumbbell Preacher Curl
- Dumbbell Hammer Curls
Addressing Key Areas: Rear Delts and Hydration
During their initial training session, Hany Rambod identified Terrence Ruffin’s rear deltoids as an area needing improvement. He emphasized the importance of balanced shoulder development, stating, “For the turtle shell back, the back delts [must] keep up with the front delts so you don’t have that sloped shoulder.” Proportionate rear delts are vital for side poses, contributing to a more symmetrical and impressive physique on stage.
The workout commenced with alternating front and lateral raises to activate the shoulder muscles. Rambod then guided Ruffin through bent-over dumbbell reverse flyes, initially with a neutral grip (palms facing each other) and subsequently with an overhand grip (pinkies up) to target the rear delts from different angles. While some studies suggest that a neutral grip may elicit greater muscle activation, varying hand positions can provide a comprehensive stimulus to the muscle fibers.
Emphasizing Controlled Eccentric Movements
Hany Rambod highlighted a common mistake in rear delt training: neglecting the eccentric (lowering) phase of the movement. He noted, “The number one mistake people make [training] rear delts is dropping the weight. They relax too much, not having the eccentric tension needed to activate the rear delts.”
Maintaining tension during the eccentric phase is crucial for muscle activation and growth. Research indicates that slower eccentric movements can enhance muscle hypertrophy, though individual responses may vary.
Mental Visualization and Shoulder Development
To further enhance Terrence Ruffin’s shoulder development, Hany Rambod advised him to relax his front delts and focus mentally on expanding the medial (side) deltoid heads. This technique aims to increase shoulder width and create a more three-dimensional appearance. Mental imagery has been shown to enhance neuromuscular activation and improve muscle recruitment, which can be beneficial in achieving targeted muscle growth.
During machine lateral raises, Rambod instructed Ruffin to maintain an upright posture with a slight arch in the back, cautioning against leaning forward, which can inadvertently engage the trap muscles. He emphasized lifting the arms to shoulder level to maximize tension on the medial delts and concluded with partial reps in the muscle’s lengthened position. Prioritizing exercises that work muscles in their fully lengthened state may be an effective strategy for promoting muscle growth.
The Importance of Hydration and Advanced Training Techniques
Terrence Ruffin’s lack of muscle fullness and vascularity during the session underscored the critical role of hydration in performance and muscle appearance. Rambod remarked, “If you had two or three more [water bottles], you’re going to have a different look.” Proper hydration is essential for strength, endurance, and muscle quality, as it facilitates nutrient delivery and waste removal during intense workouts.
To conclude the session, Rambod introduced a reverse drop set, consisting of three sets with increasing weights and decreasing repetitions (20, 12, and 8 reps). This method allows for gradual strength adaptation and helps maintain proper form while minimizing joint stress.
Looking Ahead: The 2025 Pittsburgh Pro
This collaboration between Rambod and Ruffin marks a significant step in Ruffin’s preparation for the 2025 Pittsburgh Pro. By focusing on targeted muscle development, controlled training techniques, mental visualization, and proper hydration, Ruffin aims to present an enhanced physique on stage.
With Rambod’s expertise and Ruffin’s dedication, the upcoming competition promises to be a pivotal moment in his bodybuilding career.
You can watch the full training video with Hany Rambod and Terrence Ruffin below:
