Rafael Brandao IFBB Pro Bodybuilder | Profile | Bio
Body Building

Rafael Brandao IFBB Professional Bodybuilder | Profile | Bio

The biography, life, and accomplishments of Rafael Brandao

Rafael Brandao is a Brazilian IFBB skilled open bodybuilder. Whereas he isn’t as giant as among the different open rivals equivalent to Huge Ramy, Brandao is understood for having an unimaginable aesthetics. Mix that together with his spectacular genetics and a real ardour for the game of bodybuilding, and he may take the crown on the Mr. Olympia sometime.

Under is an entire breakdown of Rafael Brandao’s profile, stats, biography, coaching and weight loss plan regimens.

Full Identify: Rafael Brandao (Males’s Open Bodybuilder)

Weight Top Date Of Delivery
245-255lbs 5’11” June 24, 1993
Division Period Nationality
Males’s Open 2010, 2020 Brazilian


Biography of Rafael Brandao

Picture courtesy of Instagram (@rafaelbrandaopro)

Rafael Brandao was born in Garça, Brazil. Rising up, he was concerned in many various sports activities throughout his youth equivalent to soccer, basketball, and volleyball. Rafael was very lively all through his youth, and he was all the time on the lookout for pleasure and an adrenaline rush.

Regardless of what he seems to be like now, Brandao was admittedly a really skinny teenager. He was generally known as the “skinny child”. Nevertheless, one in all his associates rising up launched him to weight coaching, and that is the place he started to fall in love with it.

At first he had no aspirations to be a professional athlete, not to mention a bodybuilder. What he needed to do at this level was merely enhance his physique, placing on measurement and never being seen as skinny anymore. He didn’t have a lot data to begin, however educated anyway and realized as he went, like lots of people do. Rafael did make loads of progress somewhat shortly which was essentially the most satisfying feeling as a result of he knew that what he was doing within the fitness center was working.

Rafael additionally ate so much which solely helped him to achieve a lot wanted muscle and energy as a thin youth. Seeing his adjustments left him hungry for extra. The fitness center had grow to be an obsession for him.

Regardless of his love for the fitness center and lifting, it wasn’t till 18 years previous that he began to concentrate on the precise sport of bodybuilding. Rafael knew that if he was going to be competing, he wanted to step up his data of each vitamin and exercises to be able to construct a physique that was ok to step on stage.

Practically a decade later, Rafael Brandao can be a well-known bodybuilder competing in opposition to the perfect on the planet.

Rafel Brandao Competitions

Picture courtesy of Instagram (@rafaelbrandaopro)

Brandao has described his first competitors and the success he had in it at simply 20 years previous as one of many best for him as a result of he was very decided. Brandao didn’t have a lot cash or help throughout this time, however nonetheless spent hours coaching and enhancing himself and apparently had a fantastic eye for what he wanted to work on and concentrate on as he was progressing. Rafael ultimately received a bodybuilding coach to assist him make enhancements, however he by no means forgets the place he began.

In 2016, Brandao gained a contest each within the junior and senior classes that actually propelled his profession. He instantly started to get observed, particularly within the Brazilian bodybuilding circuit. Amazingly sufficient, 2016 can be when he gained his IFBB professional card after which subsequently positioned eighth in his professional debut on the 2017 San Marino Professional. Subsequent he took sixth in his very subsequent competitors after which positioned third on the IFBB California State competitors.

2018 introduced Rafael to a sixth place putting on the New York Professional, third place within the California Professional, fifth place on the Toronto Professional, and 4th place on the Muscle Mayhem Professional. That’s loads of exhibits for one 12 months.

In 2019, completed seventh on the Arnold Traditional Ohio. That is the second largest competitors proper subsequent to the Olympia. Brandao was the runner-up on the Arnold Traditional South America Professional that very same 12 months. He additionally got here in fifth on the Huge Man Weekend Professional.

On the 2020 European Professional Rafael got here in third place, and the next 12 months he got here in first place on the 2021 IFBB Romania Muscle Fest Professional. 2022 introduced him a victory within the Arnold Traditional South America.

Additionally in 2022, Rafael additionally competed on the Mr. Olympia contest. This was his first Olympia. It was an especially stacked present, some stated it was some of the aggressive in years. Rafael took tenth place, proper behind William Bonac, a former Mr. Olympia champ.

Rafael’s Coaching

Picture courtesy of Instagram (@rafaelbrandaopro)

Rafael Brandao strikes some heavy weight throughout his coaching classes. Nevertheless, he has acknowledged that he wouldn’t have the ability to transfer such heavy weight if it weren’t for the years he spent creating body-consciousness (thoughts to muscle connection). The body-consciousness is extraordinarily vital as a result of it ensures that he’s not simply transferring heavy weight, however he’s additionally contracting every muscle beneath the load. That is a vital part of muscular growth, as many individuals can simply “undergo the motions” and never get essentially the most out of their coaching. Physique-consciousness additionally good for making certain correct type is used whereas stopping accidents within the fitness center.

Let’s check out a few of Rafael’s exercise routines for various muscle teams together with some workouts for again day, chest day, shoulders, leg day, and arm day.


  • Broad grip lat pulldown
  • Single arm machine row
  • Two arm machine row
  • Seated cable row
  • Pec deck rear delt fly
  • Chest supported machine row


  • Standing chest fly
  • Kneeling cable fly
  • Incline dumbbell press
  • Machine incline press
  • Smith machine ground press supersetted with push ups


  • Cable lateral increase
  • Dumbbell lateral increase
  • Rear delt fly on the bench
  • Entrance raises


  • Leg extensions
  • Mendacity hamstring curls
  • Sumo deadlift
  • Leg press
  • Strolling lunges


  • Tricep extensions with rope
  • Dumbbell triceps overhead extension
  • French press
  • Alternating seated bicep curls
  • Rope hammer curls
  • 21’s bicep train


Rafael Brandao prefers to prepare dinner his personal meals, particularly throughout a contest prep, stating that it’s like remedy. Rafael additionally believes in creating kind of a “bond” or perhaps a “relationship” with meals, explaining that it helps an athlete to be extra in keeping with their weight loss plan.

Brandao has to eat so much to be able to keep his physique, particularly within the type of carbohydrates. It’s because his metabolism is so excessive in comparison with loads of different bodybuilders. Even his low-carb days encompass loads of carbs, sitting at about 400g per day which might be near lot of athletes’ high-carb days.

Rafael works together with his coach to make sure that he maintains stability of vitamin, particularly main as much as a contest. When in a prep, it is extremely straightforward for the physique to alter from everyday.

A couple of meals that Rafael eats embrace oatmeal with protein powder and berries, eggs, turkey patties with rice, and cookies. He additionally likes to eat out the place he’ll have a sandwich with fries.

So far as dietary supplements, Brandao makes use of whey protein powder, mass gainer, BCAAs, multivitamin, glutamine, omega-3 fatty acids, and extra.

Rafael Brandao Wrap Up

Picture courtesy of Instagram (@rafaelbrandaopro)

Total, Rafael Brandao went from the thin child, to some of the elite bodybuilders on the planet. Whereas he doesn’t deliver the identical quantity of mass to the stage as another bodybuilders, he’s bringing wonderful aesthetics, nice muscle insertions and genetics, and dedication. These issues mixed make him a tremendous athlete, and may nearly assure a fairly promising future for the younger athlete.

Do you assume Rafael Brandao can win a Mr. Olympia title within the coming years?


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