Sean is a worthy student of great teachers. For many years now, he has been one of the strongest bodybuilders in the world. In his first “professional” year, Sean applied for Olympia and immediately finished in the top five. Then he set a kind of record, staying in the top five for another 10 years in a row.
For some, the reference book is the Bible, for others, the novel by Stephen King. Well, Ray always has a thick, serious biography of some celebrity at hand. “No need to be ironic,” Sean anticipates my reaction. “Just figure it out, is it possible to learn something by reading the adventures of superman detectives? But a story about people who actually lived is a thing! Here is courage, unbending heroism, will, contempt for death, and at the same time the abyss of human baseness, betrayal, cowardice ... In short, there is something to think about. And most importantly, there is someone to take an example from! You think: others -that went to the end, which means that you must do the same in your business! For a professional, all this is very important. In bodybuilding, in order to win, it is not enough just to be stubborn like a ram. You need creative inclinations, sensitivity, emotionality, receptivity of mind ... And for such a person, the monotony of training is like a sharp knife. It happens that it’s completely unbearable to go to the gym — it makes you sick of the monotony and boredom. thawed. Moreover, no one is born with a ready-made will. The greatness of the greats lies in the fact that they understood this in time and with their own hands brought up an iron character in themselves.
In pursuit of the highest title.
Sean is a worthy student of great teachers. For many years now, he has been one of the strongest bodybuilders in the world. In his first “professional” year, Sean applied for Olympia and immediately finished in the top five. Then he set a kind of record, staying in the top five for another 10 years in a row. At the same time, in 1994 and 1996 he climbed to second place, propping up the gigantic mass of Lee Haney! However, to be a prize-winner is one thing, and quite another to be a winner. If so, then it looks like it's time for Sean to go into hysterics - it turns out that for more than a decade he has been completely unsuccessfully attacking the main purpose of his life. However, this is where we need to take an example from Ray. Look, he has not lost his fighting temperament at all and at 33 he is full of groovy enthusiasm. "Before each workout, I tell myself that I must, must, must, must become the best in the world! It is clear that with such an attitude you will no longer be lazy. On the contrary, you consciously want to" squeeze out "all your conceivable resources to the maximum. no time for hesitation, doubts and other "left" thoughts. - Shawn shares the secrets of his psychology. - By the way, even amateurs I do not advise to start training on "autopilot" by the handles of simulators ... No, start with a powerful psychological "self-pumping." Sit somewhere in the far corner and collect your thoughts. "Revive" your main goal in your head. and what you need to do right now to ensure you get one step closer to your goal.
Remember, your brain is a computer. Offer him the correct initial data, a couple of relays will click in him, and he will give you a whirlwind mood! Usually, on the contrary, pitching disorients their own brains - they introduce erroneous information into them. For example, people in the audience continue to think about work problems or relive personal setbacks. How can your brains figure out what is more important to you - to lift weight or solve the next life difficulty? Well, if there is no absolute concentration in practice, where does the result come from? In short, you need to grab the bar already "cocked"! "
Conjure Champion.
Yes, Sean has an ascetic dedication to bodybuilding, but this does not mean that his horizons are limited to the walls of the gym. Sean has surprisingly varied interests. Firstly, he is passionate about history and politics, and very closely follows what is happening in the world. Sean subscribes to three thick dailies and watches serious newscast TV programs every night. Moreover, he is also aware of the most latest news pop culture and cinema. By the way, Sean's musical preferences are quite peculiar. For example, in his audio library "Sex Pistols" easily side by side with Natalie Cole and Andrea Bocelli.
Sean's personal life has not yet taken shape. He is at such an age when superficial relationships are no longer needed, but serious ones are not working out for him yet. You can guess the reason: every girl expects to be the only love in Sean's heart, but when it turns out that another love also lives there - for bodybuilding, then ... More recently, Sean was left by a girl whom he introduced to everyone as a future wife. Sean does not hold a grudge against her: "Firstly, I am constantly on the move. Secondly, I eat, train and sleep strictly according to the clock. Thirdly, when I start preparing for the next Olympia, everything else for me simply ceases to exist. - no discos, nightclubs, trips out of town, etc. Here any girl will run out of patience. In short, I understand everything, but it's still a pity ... "
It is believed that Sean was born too late. In the "era of Arnold" he would have been destined for a place among the "Olympic" gods, whose names still sound like an unfading legend. A subtle sense of proportion, high harmony of proportions, artistry and a conscious devotion to the high ideals of our sport - all this really makes Sean akin to the "stars" of the 60s, for whom mass was never and could not be an end in itself. Then, as you know, other times and other idols came. On the podium of "Olympia" firmly established "monsters", as if descended from the pages of comic books - horror films. In such an environment, Sean, with his stoic commitment to the same competitive weight of 96 kg, really seemed like a hopelessly behind the times neophyte.
One of the great Greek orators, a staunch opponent of Carthage, who enslaved his homeland, every speech, whether it is about new taxes or problems of city sewage, always ends with the words: "... Carthage must be destroyed!" In the end, he "got" his compatriots, they rallied with forces actually destroyed Carthage. Sean has a similar role. In each of his interviews, he does not miss the chance to mock the newfangled ideal of the extreme mass. At the same time, he does not choose expressions, just like Muhammad Ali once did. Here is just one quote. “The Olympia podium is not a medieval circus where the audience was entertained by showing freaks. The judges were just crazy! Who does Yate represent in our sport? Just a pitiful handful of bodybuilders who managed to grow up to 190 cm. with an average height of 172 cm and a starting weight of 68-70 kg Whose victory is more significant and more important? It is clear that mine! Amateurs will see with their own eyes what can be achieved in our sport with ordinary genetics! Nevertheless, I am regularly "pushed" to please the guys , which weighed the equestrian at the age of 17. I strongly disagree! The highest meaning of bodybuilding is that it is able to overturn any genetic barriers. True, for this you need to show extraordinary willpower and character. In this sense, Olympia should represent us the highest manifestations of the human spirit. What is the use of bringing all these "broilers" to the front ranks !? "
Ray's words can be viewed in different ways, in particular, many believe that the old ideals of symmetry and proportion artificially limit the spirit of the bodybuilder. In life, a bodybuilder is a researcher of unknown, hidden physiological spaces of a person. He is like an astronaut in space. No one will say for sure what lies ahead. Therefore, the bodybuilder must leave the freedom of experiment, the freedom to try and make mistakes. And if someone believes that he can reach a competitive weight of 140 kg, let him try ...
Ray's fans, like himself, think very differently. Like, the main thing is proportions, and not anyhow, but corresponding to our ideas about sportiness. Let's take the same Hercules from whom everything started. He is infinitely strong, but not at all the strength of a bum - a powerlifter. He is the fastest and toughest of all, he is the best at archery, masterly handles the spear and sword, he is a tireless swimmer, champion fighter, and also a hero in the field of sex. Is such an athletic ideal embodied in the awkward modern "Olympians" with a weight of one and a half centners?
By the way, nobody would dare to throw a stone at Sean. Outside the walls of the hall, he is a fan of swimming, a great volleyball player, tennis player, football player and even a rocker (he has two motorcycles). What is the philosophy of law? Look at Ray and make a conclusion for yourself ...
The American bodybuilder is known to fans as a "genetic miracle". For proportionally pumped muscles and perfection of the figure, experts consider it one of the most aesthetic. Remembered for 13 performances at the competition "Mr. Olympia", where he entered the top five 12 times.
Shawn Rae (Shawn Ray) was born 10/09/1965 in the state of California in the city of Fullerton in a large family, where he was the 8th child. In childhood, addiction to power sports was not noticed. After entering college, Sean began playing American football. To tighten the figure and build a couple of kilograms muscle mass, enrolled in a local gym... Soon the hobby grew into a passion, and Sean Rae could not live a day without dumbbells. The lack of outstanding natural data forced a lot of work, but the set task in terms of mass was completed ahead of schedule. The guy decided to continue working, but he needed to become a real bodybuilder.
Key moments in life
Once John Brown entered the gym - 2-time title holder "Mister Universe"... He himself approached the guy and asked about his working methods. After receiving some practical advice, the inspired Ray began to train hard. In 1983, at youth competitions, there was first victory, which has become a turning point. In 1984, the athlete already got the title "Mr. Los Angeles"... A few months later he became Mister of the World and America. Success and fame did not prevent me from completing my studies and mastering business. In 1986, Ray at the championship Junior National pushed by Eddie Robinson.
"I was annoyed and made conclusions, so I never lost to him."
In 1987, at the national championship, the athlete bypassed Phil Hill, Vince Taylor, Eddie Robinson, winning the middleweight and overall standings. Immediately after the competition, Sean signed a contract c, guaranteeing a monthly income of $ 10,000. This money allowed them to rent housing and leave their parents.
Professional victories
Almost 8 years after his first performance, bodybuilder received professional status... Experts argued that the "non-champion" size of the bodybuilder will not allow him to reach the top.
- With a height of 167 cm in competitions;
- the athlete weighed 98 kg;
- between seasons - 114 kg.
Sean was not interested in the opinions of others. Exciting performances at "Nights of Champions" and Olympia, where he showed 4th and 13th result... Despite the loss, the bodybuilder was not upset. He knew that the experience gained would lead to victory in the future.
from 1990 to 2001. Sean is a permanent title contender "Mr. Olympia"... In 1994 and 1996. he became the second by skipping twice. In other years, it did not fall below the 5th place. According to the statistics of the tournament, Ray, with the exception of Yates and, was ahead of all monsters of the mass like,. For these victories got the nickname"Killer of Giants". The only one who beat Sean with a lower weight was in 1988.
“There was a real chance to win at Olympia in 1994. Dorian, after a hand injury, was inferior to me, but I did not know that supermass had become fashionable. Broiler carcasses of 1.5 quintals were valued above aesthetics. "
Disappointed in the objectivity of the judges, in 2001, a bodybuilder finished his career.
| Year | Competitions | Place |
|---|---|---|
| 1986 | Junior Nationals | 2 light heavyweight |
| 1987 | Nationals | 1 light heavyweight |
| 1987 | Nationals | 1 |
| 1988 | Night of champions | 4 |
| 1988 | Mr. Olympia | 13 |
| 1990 | Ironman Pro | 1 |
| 1990 | Arnold Classic | 1 disqualification |
| 1990 | Mr. Olympia | 3 |
| 1991 | Arnold Classic | 1 |
| 1991 | Mr. Olympia | 5 |
| 1992 | Mr. Olympia | 4 |
| 1993 | Mr. Olympia | 3 |
| 1994 | Mr. Olympia | 2 |
| 1995 | Mr. Olympia | 4 |
| 1996 | Ironman Pro | 3 |
| 1996 | Arnold Classic | 5 |
| 1996 | Mr. Olympia | 2 |
| 1997 | Mr. Olympia | 3 |
| 1998 | Mr. Olympia | 5 |
| 1999 | Mr. Olympia | 5 |
| 2000 | Mr. Olympia | 4 |
| 2001 | Mr. Olympia | 4 |
Workout
The work strategy was based on a 5-day split. For four days he strenuously swayed, loading muscle groups twice a week, rested for a day, on the 6th day he began a new cycle. Program:
- Monday - training fan-shaped chest and;
- Tuesday - , ;
- Wednesday - backs, calves and biceps;
- Thursday - shoulders, abdominal muscles;
- Friday - rest.
Before the competition, the fifth day was dedicated. 
Priority exercises:
- triceps presses;
- work in the block;
- dumbbell lifts;
- different options for rods 8-12 times.
Sean performed 2 warm-up sets light, 2 main sets - with maximum weight.
“For two days I worked with extreme weights, then I took the average. Exercises on the back were performed with moderate ones, since it is important for me to have a detailed relief. "
In time, the training took 60 minutes in the morning and 50 in the evening. In the second lesson, the athlete added 20 minutes or.
Shawn Rae now
After leaving the bodybuilder, there was time for a personal life. After 2 years, he married and had two children... During this time, he managed to write books, act in films, and work as a coach. V free time prepares Japanese dishes at home, treats guests. Founded charitable foundation for donations to the children's hospital.
Sean Rae: interview with an athlete
Sean Rae - "The Conqueror of the Giants", nicknamed so because with the lowest indicators of height and weight among competitors, was still one of the best. He appeared on the podium of the "Mr. Olympia" tournament 13 times and was in the top five bodybuilders 6 times. The phenomenon of this athlete's success still amazes not only amateurs of this sport, but also professionals.
The path to bodybuilding
Sean was born in California to a large family (he was the eighth child). At the age of 18, he was preparing his body for a football tournament, but was carried away by bodybuilding so much that he soon began to spend more time in the gym. Already in the first year of training, he managed to take first place in youth competitions. This inspired Sean even more, and after five years he became a professional bodybuilder. His first contract with Joe Weider went to him after winning the national American championship in 1987. But even so, Sean did not give up other pursuits: he studied in college and was interested in science. Sean Rae is an example of a bodybuilder with all-round personality development. He is not only a successful bodybuilder, but also an actor, writer and model. Sean starred not only for the covers of famous magazines, but even appeared in films. His book "The Shawn Raw Way" became a bestseller, displaying diet and exercise patterns. The publication has become very popular among bodybuilding lovers. Many believe that Sean Rae was worthy of the title of "Mr. Olympia", but he never received it due to his height. The title was almost always given to taller athletes over 180 cm.However, despite his anthropometric data, Sean always terrified his competitors. He was always ranked among the favorites, and he proved that success can be achieved under any conditions and with any "base".Sean Ray training program
Sean has developed his own training scheme, the basis of which is high intensity and maximum load on the whole body. Rey recommends novice athletes to perform two sets of low weight in one exercise, and the other two with maximum weight. Sean's entire workout is limited to 50 minutes, but the intensity put into that time frame is amazing. Sean Ray's standard split looks like this: Day One:- Morning - pectoral and calf muscles;
- Evening - triceps and abs.
- Morning - quads;
- Evening - thigh muscles.
- Morning - back muscles and calf muscles;
- Evening - biceps.
- Morning - shoulders;
- Evening - press.
- Relaxation.
- The beginning of a new cycle.
Sean Rae is the strongest bodybuilder in the world. In the first year of work, as a professional, he applied to participate in the "Mr. Olympia" and immediately took the fifth place. For ten years he managed to remain in the top five, which was a kind of record.
Shawn Rae(Shawn Ray) USA
Born: - September 9, 1965
Growth: - 172 cm
Competitive weight: - 93–97 kg
Sean Rae, a famous athlete often referred to as a genetic miracle, was born on September 9 in the state of California.
After entering college, Sean began training in the gym. The first victory was won by an athlete in 1983 at the competition for youth in the city of Los Angeles. After winning the competition, Sean's career expanded significantly. So, already in 1985 he received titles in the tournaments "Mr. America", and a little later, and "Mr. World"... The bodybuilder's greatest achievement was 13 appearances in the Mr. Olympia tournament, in 12 of which he was among the top five bodybuilders.
Sean Rae left the sport in 2001, however, bodybuilding remained his main hobby. After leaving the sport, Sean tried himself in writing several books, showed his acting skills in films, one of which was dedicated to himself.
Sean Ray's workouts are spontaneous. He never plans them, but trusts only his own instinct. When an athlete enters the gym tries to perform all the exercises to the maximum, straining your body "to failure". Usually exercises are performed in 4 sets., 2 of which are lightweight to warm up muscles. And the remaining two - the weight is brought to the maximum. But at the same time, do not forget about the execution (technique). Also, one of the features of doing the exercises are sets of several sets and a moderate number of repetitions. Each muscle is pumped twice a week - it is important to remember about periodization, more about this was said. The number of repetitions in sets is approximately 8-12. However, sometimes these limits are exceeded - 12-25 repetitions. The main thing in Sean's training is not the duration of the sessions, but the quality of the exercises performed. Sean Rae spends a maximum of 40-50 minutes in the hall. Its main motto is - Do not work for a long time, work intensively!
Well, now let's consider the actual training program:
- 1 day. Pump your calf muscles in the morning. In the evening - , .
- 2nd day. Pump your quads in the morning. In the evening - .
- 3rd day. In the morning, pump your calf muscles and. In the evening - .
- 4th day. Pump in the morning. In the evening - press.
- Day 5. Relaxation
- 6th day. Start a new cycle.
Also in the evening workout you can add. Sean usually works out for 20-30 minutes on a treadmill or stationary bike. By the way, it is worth noting that not only bodybuilding stars run, but also movie stars (or).
We will present to you basic exercises that Shawn Rae does:
- Press on a special simulator for working out the triceps muscles. 4 sets of 12-20 reps
- Rows for the head of the upper block to train the muscles of the back. 4 sets of 8-12 reps
- Reduction of dumbbells lying on an incline bench at an angle of 45 degrees. 4 sets of 12-20 reps
- Block crossovers. 4 sets of 8-12 reps
- Bent-over barbell row for back muscles. 4 sets of 8-12 reps
- Raising hands with dumbbells. 4 sets of 8-12 reps
- Row dumbbells in front of you in a standing position for the muscles of the back. 4 sets of 8-12 reps
- One-arm bent over dumbbell row. 4 sets of 8-12 reps.
You can read more about each exercise (technique + theory) in our section - ""
And the main training programs:
Exercise Videos
Sean Rae's workout
All exercises are shown, as well as how they are performed. It is important to remember that how Sean does it is better for beginners not to do it!
Sean Rae. Nutrition rules
Block Crossovers
Pull of the block for the head
Earlier articles covered training programs:
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Training stars
- Phil Heath
- Jay Cutler
- Tom Hardy
- Taylor Lautner
- Dwayne Johnson
- Arnold Schwarzenegger
- Christian Bale
- Jason Statham
- Jillian Michaels
- Gerard Butler
Phil Heath is America's professional bodybuilder. He has won numerous US Championship wins in 2005, 2006 in Colorado and New York, and in 2008 in Ironman Pro. However, the most significant victory is the first place in the competition Mr. Olympia 2010 and 2011.
Jay Cutler is an American actor and bodybuilder. He is a four-time Mr. Olympia title holder. Jay also received the Grand Prix in competitions in Austria, Romania, Holland. He is currently the only bodybuilder in IFBB history to reclaim the Mr. Olympia title after losing in 2008.
Tom Hardy is slowly approaching success. He starred in such famous films as "Dots above the i", "Star Trek: Retribution", "Bronson", "Inception", "Warrior", "So War", "The Dark Knight: The Legend Rises." This is a unique actor, from one role to another he either loses weight or gains muscle again. How does he do it?
The actor of the most popular film "Twilight" is by nature not a flying guy, but he still managed to achieve significant results in a very short time. In this he was helped by a training program selected by personal trainers. Also, do not forget about proper nutrition.
Shawn Rae- a famous bodybuilder, who was called a genetic miracle, Sean Ray was born on September 9 in Fullerton, California, USA. He turned out to be the eighth child in the family.
After Sean Rae went to college, he started working out in the gym. Over the years of his career, Sean Rae has participated in the Mr. Olympia tournament thirteen times.
Body-building
Sean won his first victory in 1983, when he competed for the first time in the youth competition in Los Angeles. After this victory, Sean Ray's career quickly went up, gaining momentum. In 1984 he received the title of " mr los angeles", In 1985 he participates in a series of youth tournaments and receives the titles" mr world"And mister" America". And finally, in 1988, just 8 years after his first victory, he became a professional bodybuilder. Throughout his career, Sean Rae took part in more than thirty famous competitions and tournaments, and only once, he failed to enter the top five.
In addition to bodybuilding, Sean Rae was interested in boxing, basketball, gymnastics. Sean's area of interest included various charitable contributions and actions.
It is worth noting that once Sean Ray was convicted of using illegal drugs. It happened at the tournament " Arnold Classic", The organizers of which decided to conduct a doping test. However, this did not stop Sean from winning this tournament the following year, having successfully passed doping tests.
One of the greatest accomplishments of bodybuilder Sean Ray was the fact that out of thirteen appearances in the "" tournament, he hit the top five twelve times.
In 2001, the athlete left big sport, but bodybuilding has always remained in his area of interest. In addition to his new job, Sean Rae wrote several books, tried his acting skills in several films, one of which was autobiographical.
After completing his sports career, Sean Rae began to arrange family life. After his marriage, he became the father of two children. Now Sean is improving his culinary skills in Japanese cuisine, listening to the music of Maray Carey, Aerosmith, Andrei Bocelli, playing basketball, tennis.
