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“The Black Swan” is prepping for his final Classic Physique Olympia appearance.
Last updated on April 10th, 2024
Two-time Classic Physique Olympia champion Breon Ansley revealed that his biggest critique from the judges at the 2024 Arnold Classic and 2024 Arnold Classic UK contests regarded his lower body development. On April 9, 2024, he published a video on his YouTube channel sharing his training techniques for adding detail and conditioning to the legs.
I don’t think the legs need more muscle mass. I need to hold on to the lower body muscles during the cutting phase.
[Related: 10 Bodybuilders With Some of the Biggest Legs in the Sport’s History]
Breon Ansley’s Leg Workout
This was Ansley’s first leg training session in almost four weeks since placing second to Wesley Vissers at the 2024 Arnold Classic UK. Here is a summary of Ansley’s training session:
Check out the video below:
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Leg Extensions & Smith Machine Squats
Ansley performed leg extensions with his knees shoulder-width apart and toes pointed outward to bias the vastus medialis and rectus femoris muscles. His reps were slow and controlled, with the goal of more time under tension.
[Learn More: Jeff Nippard’s 5 Science-Backed Tips for Hypertrophy]
The Smith machine eliminates stability requirements, allowing Ansley to develop a mind-muscle connection more acutely when contracting the muscles to their fully shortened positions.
Ansley performed three sets with 90 pounds on each side of the Smith Machine, with each rep going to a depth of upper legs parallel to the floor.
Bulgarian Split Squats
The 44-year-old Ansley performed Bulgarian split squats with a 35-pound dumbbell. He allowed his front knee to extend over the toes on the eccentric to bias the quads. Ansley avoided locking out the knees at the top to maintain constant tension.
Ansley restricted rest time between sets. He believes high training intensity improves muscle detail, endurance, and stamina.
Workout pace is a game changer to condition the muscles.
[Related: Can You Gain Muscle Without Bulking? Jeremy Ethier Explains]
Dumbbell Romanian Deadlifts & Machine Hip Thrusts
The California native used 65-pound dumbbells for the RDLs, maintaining slight knee flexion throughout. He initiated by hinging at the hips and driving his glutes backward. He raised his toes off the floor during the eccentrics for a deep hamstring stretch at the bottom.
Ansley concluded the workout with three sets of machine hip thrusts to hit the glutes and hamstrings. He opened with two 45-pound weight plates on each side of the machine, adding an additional plate per set. Ansley paused at the top of his range of motion, squeezing the glutes.
Resistance training alone isn’t enough to improve muscle detail and conditioning. Competitive bodybuilders of Ansley’s caliber lower their training volume as they near a pro show and increase cardio workouts. Additionally, they manipulate water, electrolyte, and macronutrient intake to maximize skeletal muscle definition. (1)(2)
Looking Ahead
After initially announcing a transition to the 212 division for the 2023 Olympia season, Ansley reversed his decision after the IFBB Pro League increased the weight caps of the Classic Physique division.
However, 2024 will be Ansley’s final year in the Classic Physique division, as he will switch to the 212 division in the 2025 season. As a former Classic Physique Olympia champ, Ansley is qualified for life to compete at the 2024 Classic Physique Olympia. The 2024 Olympia is scheduled for Oct. 10-13 in Las Vegas, NV.
References
- Hackett, D. A., Johnson, N. A., & Chow, C. M. (2013). Training practices and ergogenic aids used by male bodybuilders. Journal of strength and conditioning research, 27(6), 1609–1617. https://doi.org/10.1519/JSC.0b013e318271272a
- Escalante G, Stevenson SW, Barakat C, Aragon AA, Schoenfeld BJ. Peak week recommendations for bodybuilders: an evidence-based approach. BMC Sports Sci Med Rehabil. 2021;13(1):68. Published 2021 Jun 13. doi:10.1186/s13102-021-00296-y
Featured image: @breonma_ on Instagram
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