Rambod scores “The Miracle Bear” 8.5 out of 10.
Final up to date on March seventeenth, 2025
In a current podcast episode, Olympia-winning coach Hany Rambod reviewed the physique that Urs Kalecinski delivered to the 2024 Traditional Physique Olympia contest, the place he got here in third.
“[Kalecinski] might not like what he’s about to listen to,” Rambod previewed earlier than their arm exercise and sit-down, the place “The Miracle Bear” confessed to almost quitting bodybuilding earlier than final 12 months’s Olympia.
The 26-year-old German athlete goals to enhance his podium place on the 2025 Olympia. Primarily based on his strengths and weaknesses, Rambod outlined a recreation plan to assist Kalecinski obtain his objective.
The X-Body and Strengths
Rambod highlighted Kalecinski’s spectacular X-frame whereas entrance lat spreading, accentuating his symmetry. Kalecinski’s quad growth and particulars, particularly his sartorius — the lengthy, skinny internal thigh muscle groups — and outer vastus lateralis growth are top-tier. His massive, full calves full his almost good decrease physique.
[Training Suggestions: Jeff Nippard ranks Hack squats, Smith machine squats, and Bulgarian split squats in his “Super” tier of best quad exercises]
What Ought to “The Miracle Bear” Enhance?
Rambod identifies key areas Kalecinski might enhance:
- Arms: Kalecinski’s biceps are barely undersized. Greater triceps would improve his proportions and create extra width to compensate for his slim clavicles. His forearms are a genetic weak level.
It’s not as a result of he’s not coaching arduous, [but more] arm thickness would make an enormous distinction.
—Hany Rambod about Urs Kalecinski
- Again Width and Density: Kalecinski’s rear pose lacks lat width and an amazing V-taper. He wants extra width to focus on his traps and rhomboids.
[Width] is without doubt one of the most essential issues Urs has to work on for 2025. [His] again will make his physique go subsequent stage.
—Hany Rambod
- Chest: Good pecs total, however barely fuller higher pecs would assist.
- Delts: Extra measurement for aesthetics and a wider torso.
- Midsection Conditioning: Better stomach and indirect separation for higher visuals.
[Kalecinski] is at all times bettering, and that’s the mentality it’s worthwhile to develop into a champion.
—Hany Rambod
Posing Enhancements
Kalecinski should twist his torso and sq. his shoulders within the facet chest pose to showcase extra width. “That’s going to provide him a greater form,” Rambod shared, believing Kalecinski could possibly be fuller and drier and bettering his posing would improve his muscle element.
One other problem is stress-free sure muscle groups. “By the point the choose seems from one competitor to the subsequent, if you happen to [relax], it received’t appear to be you had them within the first place,” Rambod defined.
Rambod’s Key Coaching Suggestions
“Kalecinski is dropping the [back double biceps] pose due to the dearth of density and width to indicate the separation that may set him aside,” Rambod mentioned, suggesting Kalecinski prioritize two again actions to stage up:
- Rows: Reverse grip rows emphasize the decrease lats and assist maximize the V-shape.
- Multi-Grip Pulldowns: Switching between overhand, underhand, and impartial grips can affect muscle activation. Overhand pull-downs produced higher lat positive factors than underhand grip. (1)(2) Particular person leverage preferences might optimize muscle engagement.
Rambod sometimes recommends reverse triceps pressdowns to focus on tricep depth and width. Overhead triceps extensions are essential to muscle development because of the higher stretch. (3) Research recommend curling with the arms behind the physique — maximizing biceps lengths — gives the very best positive factors.
[Related: Experts and Science Agree These Are the Best Biceps and Triceps Exercises]
How Does “The Miracle Bear” Rating?
Rambod charges Kalecinski’s 2024 Olympia physique 8.5 out of 10. Enhancing his again, arms, and posing would get Kalecinski nearer to ascending the Traditional Physique throne on the 2025 Olympia, for which he’s already certified.
References
- Dickie JA, Faulkner JA, Barnes MJ, Lark SD. Electromyographic evaluation of muscle activation throughout pull-up variations. J Electromyogr Kinesiol. 2017 Feb;32:30-36. doi: 10.1016/j.jelekin.2016.11.004. Epub 2016 Nov 28. PMID: 28011412.
- Lusk SJ, Hale BD, Russell DM. Grip width and forearm orientation results on muscle exercise throughout the lat pull-down. J Power Cond Res. 2010 Jul;24(7):1895-900. doi: 10.1519/JSC.0b013e3181ddb0ab. PMID: 20543740.
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is considerably higher after elbow extension coaching carried out within the overhead versus impartial arm place. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
Featured picture: @the.miraclebear on Instagram
