How Michal “Križo” Križánek Develops a Freaky-Massive Back

Michal "Križo" Križánek Aims to be Bigger and Better in 2025

Križo, the IFBB Professional League Men’s Open bodybuilder, has been recovering from a shoulder injury he suffered in 2024. He is back in the gym, preparing for the 2025 season.

Shoulder Training

Križánek took part in a photoshoot for a sponsor when he joined a training partner for an upper back workout comprising seven exercises. The two free-weight exercises were chest-supported dumbbell rows, and dumbbell shrugs. The machines enabled a fixed line to concentrate stimulus on the working muscle.

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Training Habits

Križánek performed hammer curls and warmed up his shoulders, confirming his shoulder healed, and he was back to his usual training levels. He programs his sessions on instinct, often improvising mid-session and working as many as four days straight without a rest day.

Repetitions and Forced Reps

Križánek kept reps in the 10-15 range, using forced reps throughout — one or two additional before ending each set. (1)

Unilateral Training

Križánek focused on unilateral training to better ensure muscular symmetry as it has been shown to balance out strength imbalances that could favor a dominant side during bilateral training. (2)

Future Plans

Križánek’s future competitive plans are unclear at the time of this article’s publication; however, in a separate social media post, he weighed 135 kilograms at this phase of his off-season. The Slovakian bodybuilder must win a pro show before September 14, 2025, to qualify for the 2025 Mr. Olympia contest in Las Vegas, NV, on October 9-12, 2025. His most recent contest win was at the 2023 Empro Classic Pro.

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References

1. Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. (2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
2. Wilkinson, S. B., Tarnopolsky, M. A., Grant, E. J., Correia, C. E., & Phillips, S. M. (2006). Hypertrophy with unilateral resistance exercise occurs without increases in endogenous anabolic hormone concentration. (6), 546–555. https://doi.org/10.1007/s00421-006-0300-z

Conclusion

In conclusion, Michal "Križo" Križánek is working hard to recover from his shoulder injury and prepare for the 2025 season. His focus on unilateral training and forced reps indicates his dedication to improving his physique and competing at the highest level.

FAQs

Q: What is Križánek’s current weight?
A: 135 kilograms

Q: What is Križánek’s goal for the 2025 season?
A: To win a pro show and qualify for the 2025 Mr. Olympia contest

Q: What is Križánek’s most recent contest win?
A: 2023 Empro Classic Pro