The life story, achievements, and journey of Rafael Brandao
Rafael Brandao, a Brazilian IFBB professional Open bodybuilder, might not be as hefty as some of his rivals like Big Ramy, but he’s acclaimed for his impressive aesthetics. Coupled with his remarkable genetics and genuine love for bodybuilding, Brandao has the potential to clinch the Mr. Olympia title one day.
Presented below is a thorough overview of Rafael Brandao’s profile, statistics, biography, and his training and dietary plans.
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Full Name: Rafael Brandao (Men’s Open Bodybuilder) |
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| Weight | Height | Date Of Birth |
| 245-255 lbs | 5’11” | June 24, 1993 |
| Division | Era | Nationality |
| Men’s Open | 2010, 2020 | Brazilian |
Rafael Brandao’s Biography
Born in Garça, Brazil, Rafael Brandao was highly active in various sports during his youth, including soccer, basketball, and volleyball. Known for his thirst for thrill and adventure, he was always on the move.
Contrary to his current physique, Rafael was a very lean teenager and was often called the “skinny kid.” A friend introduced him to weight training, sparking his passion for fitness and muscle building.
Initially, he had no aspirations of turning pro or becoming a bodybuilder. He merely wanted to transform his body to shed the “skinny” label. With limited knowledge, he trained rigorously, learning and adapting along the way, much like many novices do. His rapid progress in the gym was deeply gratifying, proving that his efforts were effective.
His appetite for more muscle and strength grew as he observed his body’s transformation, turning the gym into an obsession.
While his love for lifting was apparent, it wasn’t until he was 18 that Rafael focused on competitive bodybuilding. Understanding the need for advanced knowledge in nutrition and workouts, he committed to building a competition-worthy physique.
Almost a decade later, Rafael Brandao emerged as a renowned bodybuilder, competing with the best worldwide.
Rafael Brandao’s Competitions
At merely 20 years old, Rafael described his first competition as one of his easiest due to his determination. Despite financial constraints and lack of support, he dedicated countless hours to training and refining his physique. His keen eye for self-improvement was crucial early on, leading him to eventually hire a coach to further his progress. Nonetheless, Rafael never forgets his beginnings.
In 2016, Rafael triumphed in a competition, securing wins in both junior and senior categories, significantly boosting his career. He quickly gained recognition, especially within the Brazilian bodybuilding community. That same year, he earned his IFBB pro card and placed 8th in his pro debut at the 2017 San Marino Pro. Subsequent competitions saw him take 6th place and 3rd at the IFBB California State competition.
In 2018, Rafael claimed 6th at the New York Pro, 3rd at the California Pro, 5th at the Toronto Pro, and 4th at the Muscle Mayhem Pro—a hefty competition schedule for one year.
2019 saw Rafael place 7th at the Arnold Classic Ohio, the second most prestigious competition after the Olympia. He was also the runner-up at the Arnold Classic South America Pro and secured 5th at the Big Man Weekend Pro.
Rafael clinched 3rd place at the 2020 European Pro and first place at the 2021 IFBB Romania Muscle Fest Pro. 2022 saw him winning the Arnold Classic South America.
That same year, Rafael competed in his first Mr. Olympia contest. Considered one of the most competitive shows in recent years, he placed tenth, just behind former Mr. Olympia champ William Bonac.
Rafael’s Training
During his workouts, Rafael Brandao lifts substantial weights. He emphasizes that years of developing a mind-muscle connection enable him to handle heavy loads effectively. This body awareness is crucial as it ensures each muscle is adequately contracted during exercises, rather than just moving weights. This connection is vital for muscle growth, proper technique, and injury prevention.
Here’s a look at some of Rafael’s workout routines for various muscle groups, including exercises for back, chest, shoulders, legs, and arms.
Back
- Wide grip lat pulldown
- Single arm machine row
- Two arm machine row
- Seated cable row
- Pec deck rear delt fly
- Chest supported machine row
Chest
- Standing chest fly
- Kneeling cable fly
- Incline dumbbell press
- Machine incline press
- Smith machine floor press supersetted with push-ups
Shoulders
- Cable lateral raise
- Dumbbell lateral raise
- Rear delt fly on the bench
- Front raises
Legs
- Leg extensions
- Lying hamstring curls
- Sumo deadlift
- Leg press
- Walking lunges
Arms
- Tricep extensions with rope
- Dumbbell triceps overhead extension
- French press
- Alternating seated bicep curls
- Rope hammer curls
- 21’s bicep exercise
Nutrition
Rafael Brandao enjoys preparing his own meals, especially during contest prep, viewing it as therapeutic. He believes in forming a “bond” or “relationship” with food, which helps athletes stay committed to their diet.
Due to his high metabolism, Rafael consumes a significant amount of food, particularly carbohydrates. His low-carb days are still relatively high in carbs, around 400g, comparable to other athletes’ high-carb days.
Working closely with his coach, Rafael ensures his diet remains balanced, particularly before competitions, as the body can change daily during prep.
Some of the foods Rafael eats include oatmeal with protein powder and berries, eggs, turkey patties with rice, and cookies. He also enjoys dining out, often opting for a sandwich with fries.
In terms of supplements, Rafael uses whey protein powder, mass gainer, BCAAs, multivitamins, glutamine, omega-3 fatty acids, and more.
Conclusion: Rafael Brandao
In summary, Rafael Brandao transformed from a “skinny kid” to one of the world’s top bodybuilders. While he may not possess the same mass as some competitors, his exceptional aesthetics, muscle insertions, genetics, and determination make him a formidable athlete with a promising future.
Do you think Rafael Brandao has what it takes to become a Mr. Olympia champion in the future?