Bikini standout Lauralie Chapados is inching closer to her next appearance on the Mr. Olympia stage. In a recent collaboration with coach Hany Rambod on August 28, 2024, Chapados walked fans through her latest Bikini back-building workout just six weeks from taking to the stage.
Lauralie Chapaods has established herself as a preeminent threat in the IFBB’s Bikini division. Her stage presence and posing routines have turned her into a fan favorite, and she’s backed up her dominant performances on stage with dedicated training and nutrition. To prepare for the nearing 2024 Mr. Olympia contest, she has only been consuming 1,150 calories per day with very little carbohydrates.
Her methods are proven. She boasts three Ms. Bikini International titles at the Arnold Classic (2022, 2023, 2024), and has pushed herself against fellow superpowers of the category, such as reigning two-time Ms. Bikini Olympia Jennifer Dorie and former titleholder Maureen Blanquisco. Although she’s found most of her success at the Arnold Classic, Chapados has ambitious plans to earn the sport’s most prestigious title this October.
Lauralie Chapados Builds Bikini-Caliber Back With Coach Hany Rambod
Find her exercise selections below:
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- Super Lat Pulldown
- Seated Chest Supported Row (Super Rowing)
- Pullover Machine
- Cable Pulldowns
- Assisted Pull-Ups
First, Lauralie Chapados explains how back training differs for a Bikini competitor as opposed to a bodybuilder from the Men’s Open.
“I’m up to anything. But according to the category that I’m in, which is Bikini, they are really looking for the hourglass shape, which means a very proportioned top-to-bottom front and back situation. So, right now, we’re trying to bring in a little bit of width, I’m trying to work a little bit more on my lower lats as well. But everything more width than density,” she said
Super Lat Pulldown Super Lat Pulldown
During her first exercise, Chapados laid out her typical set and rep-range.
“Depending on where we’re at since that’s our first exercise, we’re going to aim for three working sets, four working sets depending on how that feels.
The machine feels amazing. So smooth. For me, back is very challenging and I think it probably is for a lot of people because maybe we can’t see it. It’s very hard for me to engage.”
Seated Chest Supported Row
Chapados also stressed the importance of getting the body accustomed with a machine before adding weight to the stack.
“So one thing that we’re doing and I want to point that out is that when you’re trying a new machine or a new exercise, no weight. It’s not going to be a working set, we’re just kind of introducing. It’s an introduction set,” says Chapados. “Just figuring out how does that feel and then start loading the machine.”
Pullover Machine
In between sets on the pullover machine, FST-7 training founder Hany Rambod discussed physique imbalances, and how to fix the issue.
“I think everybody has some degree of it but there’s some people that need to do some extra work and that has to do with some extra massage therapy, ART, those will help but also if you are very imbalanced then you might have to do some extra sets of reps with the non-dominant side right?
So if you have one side that seems to be a little bit lagging, then there’s times when we go in and do some extra sets and extra reps to work on that weaker side.”
Cable Pulldowns
Chapados took a moment to reflect on how vital breath work is to presenting her best physique on stage.
“I feel like controlling your breathing is a huge part in how you end up looking when you’re on stage let’s say, when you’re training and able to control your breathing and bracing very well, then you’re on stage, and you know how you get nervous, then you get kind of exhausted, well that’s when you’re able to have that stamina.
Assisted Pull-Ups
The three-time Ms. Bikini International explained that she likes to include assisted pull-ups at the beginning or end of her workouts.
“Either at the very end or at the very beginning. It depends. If we do it in the beginning, we’ll do the same thing, stretch all the way, let it stretch for like 10 seconds and then I go and rep them out.
But that’s the end of the workout because we start with closer grip we finished with wide grip, or I finish with wide grip and finish with close grip.”
From delivering crash courses on how to develop a Bikini upper body to calculated training lessons with ‘The Godfather of Bodybuilding’ Charles Glass, Chapados is controlling every variable within her power to become champion at the 2024 Mr. Olympia’s 60th anniversary.
With guidance from coach Hany Rambod, who also oversees Hadi Choopan’s and Derek Lunsford’s training, Chapados looks poised for a big showing in six weeks. Don’t miss the 2024 Mr. Olympia taking place October 10-13 as it makes its return to Las Vegas, Nevada.
RELATED: Lauralie Chapados Talks Physique Feedback, Goals, Olympia Aspirations, and 2024 Arnold Classic Prep
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