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ABOUT ME

Braden Wuerch is an IFBB Pro bodybuilder, ultrarunner, and hybrid athlete. He is a former firefighter, paramedic, and infantryman turned strength-endurance athlete and coach. He has extensive knowledge in both bodybuilding and ultrarunning. He is a certified personal trainer and licensed massage therapist.

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Braden focuses on helping others achieve their fitness goals whether that includes aesthetics, training for a race, or simply living a healthier lifestyle. He strives to help others achieve greater levels of peace and happiness by finding balance mentally, physically, and spiritually.

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Physique Update 220.2lbs at 5’8
00:39

Physique Update 220.2lbs at 5’8

Fasted weight: 220.2lbs Literally the same exact weight as last check in 3 weeks ago prior to the wedding and honeymoon (insane amount of food was consumed). With that said, there is noticeable improvement when comparing today’s check in to the last. This is further confirmed by the moderate increase in strength numbers across all movements over the last couple of weeks. I’ve been putting the food to work and the goal is still to bring the weight down a bit. Calories have been on the low end so I’ve been recomping since the heavy eating on the honeymoon. Training has been top notch lately and I’ve been having a blast intentionally progressing in lifts for the first time in quite awhile. Right now, I’m just having fun being reinvigorated in the gym again and I have no set plans for the physique, competing, etc. We’ll see what comes of this in time. Online Coaching And Training Plans: https://bit.ly/4eVoNjf 1-on-1 Consultations: https://bit.ly/2qVDc8g 10% OFF HD Muscle Supplements (Code - WUERCH): https://bit.ly/49tWGUO 15% OFF Jed North Clothing (Code - WUERCH15): https://bit.ly/3Du8AjV Discounts And The Good Stuff: https://bit.ly/2Ri82HU #bodybuilding #bodybuilder #ifbbpro
Ab Training For 8 Packs (In Caption)
00:25

Ab Training For 8 Packs (In Caption)

I’m very frequently asked about my ab training and this is the routine I’ve had for abs for the past 4+ years. I like a blend between both weighted and body weight movements as well as movements isolating the mid-top abs and the lower-mid abs. I hit abs 2x/week at end of my push sessions. Here’s how I structure the ab training: Abs A: 1. Hanging Leg Raises: As many sets needed to hit 60-80 total reps 2. Weighted Medicine Ball Crunches: 3 sets, 10-15 reps Abs B: 1. Weighted Reverse Crunches: 3 sets, 10-15 reps 2. Forward Ab Crunch Machine: 3 sets, 10-15 reps Bonus: Occasionally I’ll add a plank variation as a 3rd movement, but I do the bulk majority of transverse abdominis training outside of this direct ab training. Just like any other muscle, to truly shine, consistent hard training has to be applied. To have abs that really pop, they have to be built and training them with intensity and weight will absolutely develop them. Online Coaching And Training Plans: https://bit.ly/4eVoNjf 1-on-1 Consultations: https://bit.ly/2qVDc8g 10% OFF HD Muscle Supplements (Code - WUERCH): https://bit.ly/49tWGUO 15% OFF Jed North Clothing (Code - WUERCH15): https://bit.ly/3Du8AjV Discounts And The Good Stuff: https://bit.ly/2Ri82HU #bodybuilding #bodybuilder #ifbbpro
Gaining Muscle On Vacation (Split In Description)
00:27

Gaining Muscle On Vacation (Split In Description)

Online Coaching And Training Plans: https://bit.ly/4eVoNjf 1-on-1 Consultations: https://bit.ly/2qVDc8g 10% OFF HD Muscle Supplements (Code - WUERCH): https://bit.ly/49tWGUO 15% OFF Jed North Clothing (Code - WUERCH15): https://bit.ly/3Du8AjV Discounts And The Good Stuff: https://bit.ly/2Ri82HU #bodybuilding #bodybuilder #ifbbpro Even though I’m eating all of the food while on vacation, I’m still training 1-2hrs most days. My split while I’ve been on honeymoon has been: Day 0 (travel day): Rest Day 1: Pull A Day 2: Legs Day 3: Push Day 4: Rest Day 5: Pull B Today: Push Even though I have zero restrictions with food this trip, training volume has been kept high (and even bumped a bit) to mitigate damage and facilitate some strength/size gains. While I will most likely gain weight this trip, at least some of it should be lean tissue gains and not all completely fat/water. Of course as always, training intensity is kept high no matter how I titrate volume.
Physique Update at 220lbs
00:41

Physique Update at 220lbs

Online Coaching And Training Plans: https://bit.ly/4eVoNjf 1-on-1 Consultations: https://bit.ly/2qVDc8g 10% OFF HD Muscle Supplements (Code - WUERCH): https://bit.ly/49tWGUO 15% OFF Jed North Clothing (Code - WUERCH15): https://bit.ly/3Du8AjV Discounts And The Good Stuff: https://bit.ly/2Ri82HU #bodybuilding #bodybuilder #ifbbpro I finished up the mini cut and short recomp this week. I had the intention of ending the mini cut today, but with our wedding this weekend and family getting into town, it technically ended a few days ago. Now, time to enjoy the wedding weekend then honeymoon for a couple of weeks. I plan on eating all of the food so we’ll see how the physique is looking in a few weeks. From there, I’ll decide which direction to steer the ship and which goals to attack.
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