Brandon Curry is readying for his tenth Mr Olympia occasion this 12 months and if a recent video posted to YouTube is something to go by, The Prodigy’ continues to be as hungry as ever. Now 42, the large man could also be advancing in years, however his coaching has additionally superior together with the knowledge that he’s picked up throughout an enviable profession.
Fortunately, the bodybuilder broke down his method to longevity throughout a quad dominant leg day, inspiring the remainder of us to push ourselves in the direction of our personal potential.
“As you get extra mature, you gotta prepare smarter and ensure your arduous work will not be tearing you down an excessive amount of,” stated The Prodigy, who has been largely of the general public eye since placing an impressive fourth place at the 2025 Arnold Classic. “So, we’ll be utilizing some advance methods to verify we’re actually working the muscle, getting exercise, however preserving these joints for the rest of this prep.”
Now trying towards the 2025 Olympia occasion, Curry is hoping to return again stronger and at last comply with up on his sensational win back in 2019.
Brandon Curry’s ‘Superior’ Quad Dominant Leg Exercise
- 3 Method Leg Press — 8-10 Reps Per Foot Place
- Calf Raises — 3 Units x 8-10 Reps
- Hack Sissy Squats + Sumo Squats — 3 Units x 8-10 Reps
- Floating Heel Step — 3 Units x 8-10 Reps (every leg)
- Good Mornings — 3 Units x 8-10 Reps
Exercise Breakdown
Curry is grateful that his knees are feeling nice following his punishing prep for the 2025 Arnold Basic, and commenced this session with the leg press, utilizing three different foot positions. He began out with a ‘common’ placement, together with his ft roughly within the middle of the footplate and warmed up with a full vary of movement that’s quad dominant but additionally activated the hamstrings and glutes.
Curry famous that the bottom line is to deliver the legs down in a managed method after which “attempt to get some explosion,” because the legs head skyward. The second foot place had his ft on the high of the plate. This is called the ‘excessive’ foot placement and requires extra pressure from the hips and hamstrings than the common placement.
Ending up with a ‘slender’ stance again in the midst of the plate, Curry significantly crushed his quads and famous that regardless of the load getting heavier, he nonetheless tries to carry with the identical authority to be able to keep explosiveness and depth. “That’s the way you hit that failure level just a little bit faster,” he stated, noting that to be able to keep away from damage, you will need to cease lifting earlier than you “get caught.”
To permit the quads to recuperate just a little, Curry used the leg press machine to carry out calf raises. He began out by specializing in the lifting portion however ended with a stretch to as soon as once more get a full vary of movement to “see if I can get a greater response out of them,” he defined. The previous Mr Olympia didn’t record his units or reps right here, as a substitute explaining that he was “happening really feel,” so keep within the vary of hypertrophy and purpose for 3 units of 8-12 reps.
“These sissy squats feel great,” famous Curry. “I do know individuals suppose it’s a knee killer, but it surely’s actually not.” The person from Nashville, Tennessee demonstrated a method the place he rolled down on to his toes on the decline earlier than rolling again to a flat-footed place. “That means, it’s just a little simpler on the joints,” he continued.
Then, he went straight into the sumo squat utilizing the hack machine, flaring his knees out. He defined making a superset out of those two actions would hold him working arduous “however just a little bit smarter,” observing that he doesn’t have to carry as a lot load because of the exhaustion issue right here, as soon as once more avoiding the forms of accidents related to extreme weights.
“You’ll be able to name it as single leg squat if you would like,” stated Curry of the floating step up as he positioned two resistance bands on the squat cage. He additionally utilized a wedge to lift his heels to be able to ensure that this novel transfer is quad dominant. Curry positioned the highest band beneath his armpits and makes use of his proper shin to barely bounce off the underside band, whereas the left leg does the work of lifting from the raised heel place. Whereas that is actually a sophisticated transfer to tug off, it has the advantage of isolating Curry’s quads for excellent positive factors.
“In fact, the heavier you might be, the tougher this might be,” he noticed earlier than switching sides. “Get as deep as doable,” suggested Curry earlier than using the hack squat machine for some good mornings to be able to hit the hamstrings.
This exercise exhibits Brandon Curry’s skill to make use of machines the place he could beforehand have relied on free weights, and he’s additionally various his positions to seek out each out there stretch and vary of movement for his muscle groups.
“Once we communicate from the angle of longevity within the sport of bodybuilding, we gotta look to the blokes like Dexter Jackson after all. See how he was in a position to keep within the recreation,” commented Curry. “Present guys like William Bonac, and in the event you embody me within the combine, watch how they do issues to kinda protect the physique and compete with longevity at a excessive degree. For the youthful guys: you’re solely bullet proof for a small body of time, then you definitely notice ‘okay, I’m not that bulletproof no extra. I’ve gotta use by mind just a little bit extra.’”
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