Back Mastery: Samson Dauda's Road to Arnold Classic 2024

Approximately twelve weeks away from the competition, 31 year old Samson Dauda reflects on the post-Prague rebound phase. Samson emphasizes his focus on enhancing key areas like the back and shoulders, aiming for an overall improvement in his physique. Having gained over 15 pounds in rebound weight since his last stage appearance, he plans to use the upcoming Christmas period to further capitalize on muscle growth before entering a more focused phase leading up to the Arnold Classic. The strategy involves maximizing the effects of weight gain and water retention during the rebound phase to enhance muscle size and address specific body parts that require improvement.

Samson's Back Workout:

1. Sit-Down Row Super Set with Straight-On Pull Downs:

Purpose: Focuses on heavy movements to bring thickness to the back, followed by straight-on pull downs to concentrate on contraction.

2. T-Bar Row Super Set with Straight Rows:

Purpose: Aims to develop lower back thickness with T-bar rows, then transitions to straight rows to work the upper back and target the rhomboids and lower traps.

3. Close Grip Pull Downs (12-15 reps, 3 sets):

Targets: Engages the back muscles with a focus on the upper and mid-back regions.

4. Bent Over Rows (Smith Machine, 12-15 reps, 3 sets):

Targets: Develops the lower and mid-back muscles, contributing to overall back thickness.

Samson's Workout Philosophy

Samson Dauda adopts a unique workout philosophy that prioritizes blood flow before counting sets. Only when an adequate pump is achieved, typically within four to five sets, does he escalate the intensity by opening up both sides. While observing the process from different angles, Samson maintains around 15 reps during the initial phase. As the workout progresses, he strategically reduces repetitions, gradually moving from 12 down to 10, ensuring a comprehensive and effective back workout.