25 JUN, 2020  

How to build muscle: Brandon Currys' Training secrets

Brandon Curry secrets to building muscle

Brandon “The Prodigy” Curry, a veteran from Murfreesboro, Tennessee, scored a stunning win over defending champion William Bonac to win the 31st Arnold Classic in March 2019.

Curry received congratulations from Arnold Schwarzenegger, a cheque for $130,000, a Tony Nowak Official Champions Jacket and the champion’s trophy. He won the Arnold Classic for the first time with his wife and four children in the audience.

This got us thinking: We must be able to learn something useful about building muscle from the guy who does it best.

Stay tuned if this is your aim.

Who is Brandon Curry?

Brandon has been on the brink of stardom for a long time and, at the age of 36, his career is well documented online, featuring on sites like and many other well known resources.

He was cleaning up at amateur competitions at just 22 years old, but more impressively, he already had the type of physical development that other guys spend their whole lives pursuing.

The makings of a world-class physique were plain to see: clean lines, incredible definition, and pure aesthetics.

He continued to squash the amateurs and he earned his IFBB 212 Division Pro Card in 2008, showing that he was here to stay.

He also featured in his own web series called Brandon Curry Unleashed, which is definitely worth a watch if you're interested.

Since 2008, Brandon has grabbed a dozen top-10 finishes as an IFBB Pro and is now taking the top spot thanks to his hard work.

His humble attitude and work ethic will keep him in the race for years to come.

What are Brandon Curry’s muscle training secrets?

It's well documented that his philosophy around training developed with his growth and knowledge as an athlete. However, there seem to be 4 areas that come up consistently and he frequently refers back to them.

1. Focus on compound movements

Firstly, his love of compound movements – or the big three – is front and centre. This is a reference to the squat, the deadlift and the bench press, which are the moves used in powerlifting.

Compound movements squat
Compound movements deadlift
Compound movements bench press

But why would a bodybuilder favour this type of training and what are the benefits? 

It’s all to do with the movements’ effects on testosterone release and the fact that they work large groups of muscles at the same time. This level of stimulation is necessary for growing muscle tissue. It is hard to achieve this when training individual muscles alone.

2. Aim for progressive overload 

Secondly, Curry talks about progressive overload being his aim, with a focus on intensity. But what is it and how can we use it?

According to Chris Beardsley of, progressive overload refers to the way in which we use the results of a previous workout to maximum effect when performing subsequent workouts.

After a workout in which we lift heavy weights, all of the various adaptations that contribute to gains in maximum strength are stimulated. After workouts involving light or moderate weights, only increases in muscle fibre size are stimulated (this is why lifting heavy weights leads to greater gains in maximum strength than lifting either light or moderate weights).

Chris Beardsley gains in maximum strength
Chris Beardsley why lifting heavy weights is betterChris Beardsley why lifting heavy weights is better

Either way, when we come to perform the next workout, we are stronger. It means that we have the option of making progress in the next workout. If we choose this option, we can either lift a slightly heavier weight for the same number of reps, or the same weight for a larger number of reps.

This continual addition of either more reps or more weight is progressive overload. It basically means you should keep making your training more difficult.

Curry prefers the intensity route, which means he is likely to keep his sets and reps the same, but increase the weight.

3. Use accentuated eccentric base training
(aka. heavy negatives)

Thirdly, Curry talks about using accentuated eccentric base training (heavy negatives) at the beginning of his training week. It sounds complex but it's not as confusing as you may think.

When you train, you can use three main types of muscle action: concentric, isometric or eccentric. These are present in most moves that you perform. Accentuated eccentrics, however, focus your efforts on the part of the exercise involved with lowering the weight.

This type of training stimulates greater strength and size gains than pure concentric training.

Check out this mildly cheesy explainer video as it gives a great explanation to what heavy negatives are and the benefits to paying attention to this part of an exercise. I've set the video to start midway, at juicy details incase you’re short on time. 💪

4. Functional muscles i.e. master movement

Finally, Curry talks about the idea of functional muscle, which is pretty easy to describe. It basically means looking amazing but still being able to function and move well as an athlete.

This is definitely something individuals should aspire to as they move through their fitness journey and as they get older. Mastery of movement and the body is an essential part of the good life.

We love @hunterfitness and @portal.ido for insights into mobility training and movement practices.

What are your thoughts on this mammoth of a performer? If size is your goal, will you implement any of these tactics? We’d love to hear your thoughts.

Until next time, keep crushing it!

Simon C

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