Jeremy Buendia Reveals His Secrets to Building a Massive Back and Gaining 20 Pounds of Muscle in the Off-Season


Jeremy Buendia is a four-time Men's Physique Olympia champion who is aiming to reclaim his title in 2024. After taking a break from the sport in 2018, he returned in 2023 and placed eighth at the Olympia. Buendia is not satisfied with his performance and wants to improve his physique and conditioning for the next season.

To achieve his goals, Buendia has started his off-season training with a focus on building muscle mass and strength. He recently shared his intense back workout on his YouTube channel, where he demonstrated six exercises that target different parts of his back. He also revealed his plans for bulking up in the off-season and why he does not compete at the Arnold Classic shows.

Buendia's Back Workout

Buendia's back workout consists of the following exercises:

- Lat Pulldowns: 1 warm-up set, 4 working sets of 8-18 reps

- Close Grip Row: 1 warm-up set, 3 working sets of 12-15 reps

- High Row: 1 warm-up set, 3 working sets of 10-12 reps

- Bent-Over Rows: 1 warm-up set, 3 working sets of 12-15 reps

- Wide Grip Row: 0 warm-up sets, 3 working sets of 10-12 reps

- Pullovers: 0 warm-up sets, 3 working sets of 8-10 reps

Buendia explained that he likes to vary his rep ranges and use different grips and angles to stimulate his back muscles. He also emphasized the importance of using proper form and squeezing the muscles at the peak of each contraction. He said that he does not go too heavy on the weights, but rather focuses on the quality of each rep.

Buendia's Bulking Plan

Buendia also discussed his bulking plan for the off-season, which involves eating around 4,625 calories per day. He said that he follows a flexible dieting approach, where he tracks his macros and calories, but does not restrict himself from eating certain foods. He said that he enjoys eating pizza, burgers, and ice cream, as long as he fits them into his daily intake.

Buendia said his goal is to gain around 20 pounds of muscle in the off-season, which he will then cut down for the competition season. He said that he plans to compete in one or two shows before the Olympia, to qualify and earn some points. He also explained why he does not compete at the Arnold Classic shows, which are considered to be the second most prestigious bodybuilding events after the Olympia.

Buendia said that he respects the Arnold Classic shows, but he does not feel that they are worth his time and energy. He said he prefers to focus on the Olympia, his ultimate goal and motivation. He said that he does not want to risk injuring himself or compromising his physique by doing too many shows in a year. He said that he wants to be at his best when he steps on the Olympia stage, where he hopes to win his fifth title and make history.

Buendia is confident that he can achieve his goals and prove himself as one of the best Men's Physique athletes of all time. He said that he is working hard and smart and that he has a great team behind him. He said that he is excited for the 2024 season and that he is ready to face any challenge that comes his way.

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