IFBB Pro Terrence Ruffin took to his YouTube channel to show us the leg workout he uses to become one of the top bodybuilders in the world. Take a behind the scenes look at Ruffin's preparation for the 2022 Arnold Classic that's less than a month away on March 4-5th in Columbus, Ohio.
WHO IS TERRENCE RUFFIN?
Terrence "Ruff Diesel" Ruffin is an IFBB Pro Classic Physique athlete based in the United States. Ruffin is one of the youngest bodybuilders in the pros at only 22 years old. The senior Airman, Ruffin was part of the 16th Electronic Warfare Squadron and competed twice in the Olympia while serving in the military
Terrence, outside of competing, has a nutrition consulting business where he guides clients online, and he also offers training programs and apparel. At 21 years old, he earned his pro card, with some of his most memorable finishes being 2nd at the 2020 Classic Physique Olympia and Arnold Classic and 1st at the 2021 Arnold Classic.
Terrence Ruffin Leg Workout
Before the workout starts, Ruff spends some time chatting about how the Arnold Classic is approaching quickly, and he isn't trying to focus on growing all his legs' muscle groups. Instead, he focuses on just growing his quads, glutes, and calves.
Work ethic, growth mindset, and emotional intelligence are three things that Ruff's workout partner believes make a great bodybuilder. Likewise, Ruff's three things that he believes make a great bodybuilder are: knowing your why, having a game plan, and focusing on what you can control.
Currently, he is hitting quads and hamstrings once per week and calves 2-3 times per week.
Next, we can get into the exercises that make up his leg workouts leading up to the Arnold Classic.
Machine Seated Hamstring Curls
When completing this exercise, make sure to have a slight pause at the bottom and a slow negative. Time under tension is a great way to ensure the muscles are under load for a long enough period of time to stimulate growth. Reps were also kept high during his workout to help get blood into the muscles. The weight was kept relatively low but still enough to tax the muscles.
Banded Hack Squats
Ruff is doing these instead of back squats because he isn't working on his glutes or hamstrings. So by doing hack squats, he is putting more emphasis on his quads. Bands placed at the top of the machine make it to where when you descend into the bottom part of the exercise, it lightens the workload and is less strenuous on your knees. Typically you can add more weight to the machine when you do this and focus more on the top portion of the exercise.
Superset: lying hamstring curls X leg extensions
Ruff completes the seated hamstring curls, focus on squeezing at the top of the movement and having slow negatives. Only take a break after you have completed a set of each exercise.
Sled Pushes
This is an exercise that you don't see a lot of bodybuilders doing close to competition, but they are a great way to work the lower body and tax the cardiovascular system. Sled pushes can really target your quads, glutes, calves, hamstrings, and hip flexors when done correctly. Focus on heavier weights and drive through the legs each step.
Sample Terrence Ruffin Leg Workout
Below you'll find a leg workout structured like the one Ruff Diesel completes in the video above. - Machine Seated Hamstring Curls: 3 sets x 12 reps
- Banded Hack Squats: 4 sets x 8-10 reps
- Superset: Lying Hamstring Curls x Leg Extensions: 4 rounds x 10 reps (per exercise)
- Sled Pushes: 4 sets x 15-20 yards (per push)
- Calf Raises: 4 sets x 12-15 reps
Note: Keep rests between 1-2 minutes between sets.
CLOSING THOUGHTS
This workout is a great way to kill your legs while keeping your heart rate up. Terrence looks like he's primed and ready to do big things on the stage next month!
If you try this regimen out let us know down below what you think!
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Kiel DiGiovanni
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