2022 Men’s Physique Olympia Champ Erin Banks Details His Title-Worthy Back Workout and Potential Switch to Classic Physique

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Since breaking into aggressive bodybuilding in 2019, Erin Banks has turn out to be one of many greatest names within the sport. By 2021, he ranked second on the Men’s Physique Olympia — and claimed the title in 2022.

Three months later, in March 2023, Banks bagged his second Arnold Classic title, efficiently defending the crown he first received the earlier yr. Together with his Olympia qualification assured for all times because the reigning champion, Banks is eyeing a title defense in Orlando, FL, on Nov. 2-5, 2023.

BarBend caught up with Banks, who’s having fun with some well-earned downtime, to study how he navigated profitable the 2 greatest contests within the sport back-to-back in a three-month window. Moreover, he shared his exercise preferences and addressed whether or not there’s any reality that he may sooner or later compete within the Traditional Physique division.

Erin Banks — Picture through @e_bankssss on Instagram

A Stable Routine Is the Secret

Banks’ training begins proper at 4:30 a.m. Earlier than the push of dwelling life instructions his consideration, he’s up early to knock out his fasted cardio within the gymnasium. Afterward, he begins his day by serving to his children prep for college.

The trade-off for an early morning is, likewise, an early night. Banks hits the sack by 8 p.m. on the newest to permit for loads of recovery time.

“After I’m actually locked in for these reveals and prep, I’m in mattress by 7 p.m.,” Banks tells BarBend. “I don’t wish to push previous that, as a result of restoration is essential.”

Definitely, the previous couple of months have been grueling for Banks, who’s slowing issues right down to prioritize restoration. How did he navigate incomes the crown on the Olympia after which the Arnold simply three months aside? He prioritized consistency.

“Routine is so key,” Banks says. “I imagine plenty of my success is constructed on what I do each day. Adapt and keep targeted.”

The Reluctant Bodybuilder

Previous to competing on stage, Banks was on the football, basketball, and monitor groups in highschool after which went on to review kinesiology in faculty. Although he’s athletic and is aware of how the physique works, he says he by no means wished to be a bodybuilder. However in 2017, bodybuilder and coach Terry Reeves “begged” Banks to offer it a shot.

Banks’ first response was, “I actually don’t wish to compete.” Nonetheless, after seeing footage of Males’s Physique rivals, he felt that their aesthetic was in his vary.

Banks has a natural confidence that has helped his profitable streak. He feels his charisma impressed judges even when his posing nonetheless wanted work. These days, with a lot at stake, Banks practices his posing day-after-day for as much as an hour.

Within the time between his victories on the 2022 Olympia and the 2023 Arnold Traditional, Banks educated for upkeep, as his physique was already ranked as the perfect on the planet in Las Vegas, NV, and it was unlikely anybody might surpass him by the point they stepped on stage in Columbus, OH.

“We tried to take care of each different physique half, however when you begin figuring out to the acute, the whole lot grows,” Banks says. “In these months, we grew to become extra polished.”

Nonetheless, greatest on the planet doesn’t imply there isn’t room for enchancment, and Banks’ present focus is his upper chest, which he feels is a weak spot in his physique.

Sticking to a Diet Plan

Throughout a lower, Banks consumes roughly 2,700 calories per day. At round 10 weeks out from competitors, he will increase to three,200 energy. A lot of his nutrition comes from rooster breast, rice, and broccoli. It would sound boring — nevertheless it works.

Whenever you wish to be the perfect, the style doesn’t matter.

Banks provides 1 / 4 of a tablespoon of pink Himalayan salt and “a bit of bit” of Mrs. Sprint seasoning to all of his meals “to maintain some sort of taste.” Initially of prep, earlier than the lower begins, he additionally permits himself condiments like sizzling sauce or mustard.

“At that 10-12 week mark, we push that stuff to the aspect,” Banks mentioned. “It’s based mostly on being the perfect. I’ve by no means gotten bored of meals, which is why I’ve prepped for the final three years, consuming the identical issues. I’ve by no means come off my weight loss plan. I wish to set my legacy to a degree the place it’s not chasable. It’s a psychological sport.”

Banks’ Off-Season: Cheat Meals and Charity

Following the 2023 Arnold Traditional, Banks talked about he’s on a two-and-a-half-month break, which is an anomaly in his time as a professional bodybuilder.

“I get to sit down exterior with out having to fret about consuming for the subsequent two or three hours,” Banks says. “That’s the place my break is. Perhaps I can go 4 or 5 hours with out consuming something. That’s simply the perfect factor on the planet proper now.”

For as disciplined as he’s within the kitchen, Banks does admit to having a candy tooth. His go-to cheat meal is on the Cheesecake Manufacturing unit, and he doesn’t pull any punches when the waiter asks for his order.

“I’m consuming fried mac and cheese balls, avocado spring egg rolls….with a aspect of carrot cake and Oreo supreme cheesecake,” Banks says.

When not prepping or crushing cheesecake, Banks makes use of his time to assist his group through his annual sock drive — an initiative that helps people who find themselves homeless in Fresno, CA, get socks. They delivered over 1,500 pairs in 2022.

Erin Banks’ Again Exercise

Banks invested a few of his prize cash into a brand new self-titled clothes line — that includes his silhouette on an NBA-style emblem — that he hopes to launch quickly. Already in his gym bag are wrist wraps, knee sleeves, and a digital camera. Banks brings a exercise plan to the gymnasium and little else.

“I don’t put an excessive amount of in my gymnasium bag,” Banks says. “I drink my protein shakes and pre-workout earlier than I come to the gymnasium; it’s quite simple.”

Although Banks is understood for his extensive V-taper and thick rear delts, he says he has a “love-hate relationship” with again coaching. Right here’s a pattern of the again exercise Banks performs twice per week as a part of his cut up:

Straight-Arm Lat Pulldowns: 4 x 20 (reasonable weight to heat up)
Chest-Supported T-Bar Rows: 4 x 8-12 (heavy)
Seated Lat Pulldowns: 4 x 8-12 (heavy)
Rack Pulls: 3 x 10 (tremendous heavy)
The “EBanks Row” (his signature hyperextended row): 4 x 10 (tremendous heavy)

The exercise cooldown consists of posing follow as soon as the pump is about in, and he can fight through fatigue to emulate the expertise on stage.

In an Instagram submit on March 11, 2023, Banks teased the potential for sooner or later competing within the Classic Physique division. How critical was he? Fairly critical.

“After I’m on stage, I’m round 225 kilos. So, when you concentrate on it in a comparability, me and Chris Bumstead are across the similar top,” Banks says. “My weight cap for Traditional can be 242 kilos, I imagine. That’s plenty of weight to have the ability to placed on. I talked to my coach about it, and earlier than I retire, I’ll in all probability do a Traditional Physique present.”