Tag: 2023 olympia
Urs Kalecinski Builds A Powerful Posterior Chain To Prepare For The 2023 Olympia
Urs Kalecinski has arrived in Vienna, Austria to train with coach Stefan Kienzl. He recently posted the video of a back and hamstrings training session under his longtime coach’s guidance and posted the video on his YouTube channel. Urs Kalecinski is a proud representative of the German bodybuilding community. He is a talented professional bodybuilder […]
The post Urs Kalecinski Builds A Powerful Posterior Chain To Prepare For The 2023 Olympia appeared first on Fitness Volt.
Ryan Terry Demolishes A Beastly Back Workout To Prepare For 2023 Olympia
Bodybuilder Ryan Terry is carrying immense drive and motivation in his 2023 Olympia prep. He is dedicating time in getting used to the regimented training and diet plan for the grandest stage of bodybuilding and recently shared a beastly back workout on his YouTube channel.
Ryan Terry is a multi-faceted personality and a renowned professional bodybuilder, fitness model and apparel ambassador from the UK. He emerged on the bodybuilding scene in the early 2010s, winning the Mr. Britain and Mr. International titles. He earned the IFBB Pro card in 2014 and became a contender in the Men’s Physique division of the IFBB Pro League.
The Brit is a five-time Olympia participant and came close to winning the Men’s Physique Olympia title at the 2016 Olympia when he finished second. But he has been a perennial contender and produced top seven finishes in every single one of his Olympia appearances. In 2022, Terry finished seventh at the Olympia to conclude the competitive season.
He is coming off a spectacular win at the 2023 New York Pro in his most recent stage appearance. He defeated the likes of Victor Chaves and Sidy Pouye to bring home the trophy and earn a direct invitation to the 2023 Olympia.
Ryan Terry’s prep for the 2023 Olympia started sixteen weeks out of the show. He is now training to improve from last year’s standing and establish himself as a legitimate threat to Erin Banks’ Men’s Physique Olympia title.
In the most recent video posted on his YouTube channel, Terry annihilated a back workout and gave his competition prep update. So let’s see what Terry’s plan of action is for the next 15 weeks and how he is getting ready to challenge the Men’s Physique division once again.
Ryan Terry gives 2023 Olympia prep update
Ryan Terry was set to welcome a baby three days after the video was recorded. Along with the 2023 Olympia prep, he is occupied with home improvement to make room for the new member of the family.
However, the focus on bodybuilding has remained unwavering. His prep started a week ago. 15 weeks out of the 2023 Olympia, the 34-year-old is not in a very comfortable spot. The first four weeks of the prep are crucial for getting used to a regimented six-meals-a-day diet and adapting to high food intake. It is not a very comfortable spot to be in.
“… Hoping my body composition will change, like, that way I’ll fill up, start to lose a bit of body fat but hold, maintain and even grow muscle in these four weeks,” Terry said.
The concept behind this style of competition prep is to make the body function in a more efficient manner before getting into the 12-week prep where food intake starts to reduce. Terry is currently weighing at 220 lbs. He has lost nearly 5 lbs since the start of the prep and will try to maintain this weight for the next three weeks.
Terry’s physique looks to be at the right stage of development at the moment. His wide lats, bulging shoulders, and quads immediately catch attention as the strongest parts of his physique. However, he admittedly has a lot of work to put in in the next 15 weeks to be able to perform well at the 2023 Olympia.
The British bodybuilder’s back workout
Terry’s current training split includes two back sessions every week. He tries to split the exercises between these two days in such a way that all parts of the back get a sufficient amount of work.
The 2023 New York Pro winner is now emphasizing free weight movements, acknowledging that he neglected them in the past couple of years. Terry hypothesized that the density in his back muscles started to wither away because of that. But once he incorporated them back in training before the 2023 New York Pro and the 2022 Olympia, he saw a massive difference.
The same trend now continues in Ryan Terry’s training routine where he employs a mix of machine and free weight exercises instead of relying solely on machines.
Superset – Weighted Hyperextensions and Deadlifts
Terry started the training session with this superset and explained the reason for including hyperextension as the first exercise.
“I’ve been hitting hyperextensions relatively early but trying to hit them every week. Honestly, I think this has brought a lot of thickness onto my lower back,” Terry said.
Growing age has made it difficult for Terry to do deadlifts in high volume. Hyperextensions have proven to be a great alternative to replace some of that volume. Combining both exercises in a superset is the middle-ground Terry has found. The superset includes 15 reps of weighted hyperextensions followed by 15 reps of simple deadlifts with moderate weights.
“The pump you get off this, makes that exercise, a deadlift, 10 times harder and it is unbelievable the pump you get,” He added.
Terry typically does four sets for 15 reps of each exercise in rapid succession to kick off the back workout.
Superset – High Rows and Wide Grip Lat Pulldown
Rhomboids is admittedly the weakest part of Ryan Terry’s back. He fired up this upper back muscle with high rows with pronated grip to get it at par with other back muscles. He superset this exercise with wide grip lat pulldown with a MAG bar and pushed through all the sets within this superset with high intensity.
T-Bar Rows
The Brit performed a few sets of T-bar rows with variable grips to emphasize different parts of the back muscles. After performing the first set with a wide pronated grip, he switched over to using a close neutral grip for the second set with the same amount of weight. He then increased the weight and repeated the sets with similar techniques.
Terry has had several lower back injuries in the past. Therefore the conventional form where the torso is horizontally aligned with the bar puts his lower back in a weak position. He explained:
“So I’m slightly less bent over where my back is always in that fixed position. So all I’m doing is pulling with my back. You’ve gotta find what’s best for you.”
After dealing with some high intensity T-bar row sets, Terry took to the final exercise of the day.
Bent Over Barbell Rows
The Brit finished the training session with bent over barbell rows. He performed a few solid sets of the exercise to work the major back muscles like latissimus dorsi, rhomboids, infraspinatus, trapezius, and teres muscles. Following this, Terry called it a day in the gym.
Overall, the workout included:
2023 Olympia will take place from Nov. 2-5 in Orlando, Florida. Having a kid can change the way most people look at life and fill them up with motivation. Ryan Terry seems poised to elevate his career to the next level in 2023. It will be interesting to see how he does at the 2023 Olympia.
You can watch the full workout video here, courtesy of Ryan Terry’s personal YouTube channel:
Published: 1 August, 2023 | 8:56 AM EDT
Chris Bumstead Shares Full Day of Eating in Off-Season Before 2023 Mr. Olympia Contest Prep
Canadian bodybuilder Chris Bumstead is the most popular active competitor of any division in the sport. The Classic Physique powerhouse has been dominant in his run at the top and has shown no signs of slowing down. In a recent video uploaded on his YouTube channel, Bumstead shared his full day of eating in the off-season ahead of entering prep for the 2023 Mr. Olympia.
Chris Bumstead first rose to prominence for his insanely aesthetic physique as a Classic Physique competitor. After taking a couple of silvers to former two-time champion Breon Ansley, he secured the coveted Sandow trophy in 2019. Once he got to the top, he proved to be an unstoppable force who kept warding off budding talent and proven veterans to win four titles in a row. Following his last victory at the 2022 Mr. Olympia, he declared his hunt for another title.
The Classic Physique division has seen a rise in talent with the emergence of athletes like 2023 Arnold Classic winner Ramon Rocha Queiroz and German sensation Urs Kalecinski. Another competitor who has gained a ton of attention is Stephane Matala. Renowned bodybuilding coach Milos Sarcev lauded Matala’s crazy striated chest and believes he would present a major threat to Bumstead.
Bumstead revealed the only 10 exercises he would choose to get as muscular as possible for contests. He chose a diverse mix of movements targeting each muscle group with compound exercises. Then, he opened up about the changes in his steroid use. He admitted he would step away from professional competition if he saw a decline in his health from PEDs (performance-enhancing drugs). While he disclosed taking Trenbolone years ago, he strongly cautioned his fans to avoid using the substance due to its toxicity.
‘CBum’ crushed a brutal arm workout session to pack on the pounds in the off-season. With the mental aspect of the game a priority for Bumstead, he’s been open about the different routines he’s followed whether it be in the off-season or contest prep. He also stressed the importance of proper recovery for longevity and listed some ways to achieve optimal rest.
Legendary bodybuilder Frank Zane praised Bumstead for his success and immense potential earlier this week. He believes ‘CBum’ could still improve significantly and encouraged him to work on the peak of his biceps.
Chris Bumstead Shares Full Day of Eating in Off-Season Ahead of 2023 Mr. Olympia Prep
In a recent YouTube video, Chris Bumstead shared his full day of eating in the off-season ahead of entering prep for the 2023 Mr. Olympia.
Meal 1: Shake – Cup of blueberries and half a banana. 2 scoops of protein and raw one sweetened with stevia or low Sucralose, scoop, and a half of sun fiber (10.5g). Ezekiel toast (sprouted wheat bread) with almond butter.Nutrition: 797 calories, 80g protein, 20g fat, 87g carbs.
Meal 2: 300g potatoes & 225g bison.Nutrition: 718 calories, 54g protein.
Meal 3: 220g Chicken, 250g white rice, and 15g olive oil.Nutrition: 690 calories. 50g protein minimum.
Meal 4 (Snacks): Ezekiel Bread, 150g avocado, 4.5oz wild tuna, albacore, 1 raw bar, 8oz sirloin tip steak, and 200g boiled white rice.*He mixed 2 tbsp of honey with mustard and half an avocado to replace the mayo in the tuna salad.Nutrition: 1,490 calories.
Meal 5: 230g steak, avocado dressing, and white rice.
Chris Bumstead has a green shake usually at night and in the morning, five times a week. Since it was a rest day, he did not consume it during this video.
Total: 3,700 calories. 300g protein, 370g carbs, and 115g fat.
Chris Bumstead talked about the evolution of bodybuilding over the years days ago. He highlighted the key difference between the leanness required to be competitive today versus Arnold Schwarzenegger’s era. He also weighed a potential move to the Men’s Open division again. Afterward, he detailed his workout split routine to prepare for the 2023 Mr. Olympia.
RELATED: Ronnie Coleman Reacts to Chris Bumstead’s Biggest Feats of Strength
Chris Bumstead teamed up with former coach and Men’s Open standout Iain Valliere for a heavy-duty shoulder and arms training session last week. Judging by Bumstead’s strength and nutrition, he’s on track for an explosive show in Nov.
You can watch the full video below:
Published: 29 July, 2023 | 12:26 PM EDT
Hadi Choopan Shares Massive Update Months from 2023 Mr. Olympia, Destroys 1,102-Lb Hack Squat
Bodybuilder Hadi Choopan is more motivated than ever to ensure the Mr. Olympia title stays in Iran. In a pair of Instagram posts, Choopan showed off an impressive physique update and hack squat training session months before taking to the stage.
Choopan built his career off the back of consistency, discipline, and hard work. His grainy muscle hardness is proof of that, and his ability to get shredded for shows remains one of his most notable strengths. After three years straight of finishing in the top four at the prestigious show, Choopan’s crowning moment came last year in Las Vegas, Nevada.
In the 2022 Mr. Olympia competition, Choopan competed against a historic lineup with plenty of new names breaking into the top 15. During the prejudging rounds, Choopan’s conditioning guided him to the finals. He battled Nick Walker and Derek Lunsford en route to claiming gold. As for the former two-time champion Mamdouh ‘Big Ramy’ Elssbiay, he fell to fifth in a shocking upset.
Plenty of threats loom for Choopan as the hunted champion. In March, Samson Dauda defeated Walker to secure the 2023 Arnold Classic title. Having finished sixth at Olympia in his debut, Dauda and his trainer Milos Sarcev have emphasized back development to improve their standing in November.
Derek Lunsford also anticipates another battle with Choopan. In an appearance on Dennis James’ The Menace Podcast, Lunsford predicted that Walker and Dauda would be competing for third/fourth place at the 2023 Mr. Olympia. In a show of confidence, Choopan teased his opponents with a physique update dated one month ago.
“Let’s Play a Game, A Month Ago” Hadi Choopan Shares Physique Update + Training Session
With the tail-end of the off-season approaching, Choopan checked in with a massive update. Even though there are months until show day, Choopan is still displaying jaw-dropping muscle striations in his chest.
“Let’s play a game?A month ago” Choopan posted.
In a separate post, Choopan impressed with some huge hack squats, and de-loaded weight as he progressed through the workout. He started with a maximum weight of 1,102 pounds.
“It’s hard, don’t talk too hard, do it, repeat it more this year, we have to repeat it without rest☝?You and me together whit GOD?@hanyrambod” Choopan shared.
Instagram @hadi_choopan
Veterans of the sport have labeled their frontrunners. Athletes rep Bob Cicherillo and Milos Sarcev consider Dauda a legitimate threat to Choopan. In a recent Cutler Cast Podcast, Sarcev predicted that the top three finishers of 2023 Mr. Olympia will be Dauda, Choopan, and Derek Lunsford.
Eight-time Mr. Olympia Ronnie Coleman expects Derek Lunsford to get his hand raised against Choopan in November. During a YouTube video, Coleman shared that not only does he think Lunsford will win the Mr. Olympia in 2023, but he called him his favorite bodybuilder of the current generation.
Nick Walker, who is amid preparations to bring his best, doesn’t think he’ll have to worry about Choopan winning again. ‘The Mutant’ said more than likely the finals will come down to himself and former 212 champ Lunsford.
This isn’t Choopan’s first update of the 2023 bodybuilding season. Similar to his latest progress video, Choopan showed off a month-old physique update back in June. Fans were blown away by the conditioning Choopan was carrying despite it being his off-season.
RELATED: Hadi Choopan Looks Massive in 2023 Off-Season, Shares Brutal Row & Leg Press Workouts
The 2023 Mr. Olympia contest is approaching and Choopan is determined to bring his best to the stage. Given how close the show was between him and Lunsford in 2022, fans look forward to seeing the rematch settled.
Published: 28 July, 2023 | 2:12 PM EDT
Chris Bumstead Talks ‘Full Morning Routine’ in Off-Season vs Contest Prep & Breathwork
Chris Bumstead‘s focus is shifting to the next stage of preparations for the upcoming 2023 Olympia contest. In a recent interview with Chris Williamson, Bumstead detailed his typical morning routine, which included cardio, a cold plunge, a sauna visit, and breakfast.
In 2019, Chris Bumstead succeeded in dethroning the two-time Classic Physique Olympia Breon Ansley. On stage, Bumstead’s frame, conditioning, and muscle hardness have continued to guide him to success. He’s yet to lose since capturing the prestigious title and will aim for a fifth Classic Physique Olympia crown this November.
Bumstead entered last year’s 2022 Olympia show as a huge favorite. What made his performance even more special was the fact that he won with a torn bicep. He also accomplished the feat under the guidance of his new coach, Hany Rambod. They teamed up after Bumstead stopped working with top Men’s Open talent Iain Valliere.
Aiming to leave the sport on top, Bumstead has taken to various interviews to discuss his approach to the sport. One of the last times he spoke with Chris Williamson, Bumstead laid out his recovery routine for those curious about how he refuels following workouts. In their latest meeting, Bumstead walked fans through some of the tasks he typically completes in the morning.
Chris Bumstead on ‘Fluid’ Morning Routine in Off-Season/Contest Preps: ‘I Just Flow Into That State & Thrive’
Given that Bumstead is constantly traveling, his morning routines vary, but for the most part, he’s waking up before 8 A.M. Bumstead prefers to start the day with fasted cardio before using the sauna and cold plunging.
“Depends on the time of year, really. Off-season, I wake up and I usually do a bit of light cardio. It’s been brutal lately, I’ve been in different time zones for the last six months so it’s just whatever timezone I’m on. But lately, I’ve just been not putting on an alarm and I’ve been waking up at 7:30 – 8:00 or so lately.
I normally wake up and I just do a little bit of cardio, just like 20 minutes just to make sure my appetite is going. Then I have a cold plunge, I usually dip my legs in there at least if not my full body or up to my waist. Then shower, eat, and go to work,” said Bumstead.
Bumstead says he switches breakfasts often and his morning routines differ depending on whether he’s in the off-season or in prep.
“Again, [breakfast] varies. Consistently, I get sick of food really quick especially breakfast foods. I usually don’t like eating eggs when I’m eating a lot of food, so I normally make a smoothie then I’ll have oatmeal blended into the smoothie, and some Ezekiel bread toast and almond butter.”
According to Bumstead, his preps ‘evolve’ and he seeks a ‘flow state’ each and every morning. He tries to tap into his mind by utilizing breathwork.
“Prep evolves. I evolve. I’m very fluid. My routines are – what time do you train – depends on the time of year. It’s wherever I feel natural, I just flow into that state and do what I can and kind of thrive in that structure rather than really regimented. But in prep, I’ll wake up in the morning and I’ll usually do a breathwork thing. I got sucked in that.
At first, I tried to do it for mental, to tap deep into my mind, now it’s just literally to oxygenate my body before doing cardio. I realized when I did a little bit of breath work, three rounds of 30 breaths hold, exhale, repeat. Three rounds in the morning, I did cardio and I didn’t need caffeine. I was wide awake and I could blast through my cardio way easier and felt way better,” said Bumstead.
After the cold plunge, Bumstead allows himself to go on his phone for the first time since waking.
“After that, sauna or cold tub combine it, I’ll always cold tub if I sauna because I always like finishing with cold. Cardio will be higher at that point, go shower, and eat. The goal that I do in the mornings. Nothing crazy, it’s as simple as that. But I usually try to put my phone on airplane mode when I go to bed and not look at it until this shit is done.”
If there’s value in adding it to his routine, Bumstead won’t hesitate. He shared that he sometimes walks backward on a treadmill when he doesn’t have access to a sled.
“I just took some things that like I found I could put into my routine super easily like walking backward with a weight. When I don’t have a sled, I’ll do it on the treadmill turned off. I’ll just turn off the treadmill and push the treat. I go down the stairs walk up the stairs backward. I train my tibia rather than just my calves too. Band stuff, pushing my knee backward. I implemented that and it seems to be helping.”
In a previous meeting with Chris Williamson, Bumstead was asked about his top 10 most essential exercises. The fitness community quickly reacted to his picks, like ATHLEAN X’s Jeff Cavaliere. He offered his ‘alterations’ to Cbum’s exercise list. Jeff agreed with 9/10 of Bumstead’s movements but not with his close-grip flat bench press choice.
Aside from exercise selection, Bumstead also opened up about Trenbolone recently. He said it’s one of the only steroids he avoids due to its toxicity. He’s not the only athlete to talk about Trenbolone as powerlifter-turned-bodybuilder Larry Wheels recapped his life on the compound as a ‘living hell.’
Bumstead’s ‘fluid’ morning routines are important to his mental outlook, especially while handling the pressures of being a dominant champion. Fans look forward to seeing Cbum back on stage in less than four months.
RELATED: Chris Bumstead Reveals How Much Attention He Gets from Women as a Bodybuilder
You can watch the full video from Chris Williamson’s YouTube channel below:
Published: 19 July, 2023 | 7:54 PM EDT
Jeremy Buendia on 2023 Olympia: “My Goal Is To Be Competitive W/ Brandon Hendrickson & Erin Banks”
Fan-favorite Jeremy Buendia is inching closer to his comeback at the 2023 Mr. Olympia show taking place this November. As the most successful Men’s Physique Olympia on the planet, Buendia will aim to collect a fifth title upon his return. In a recent YouTube video, Buendia shared why he’s coming back now and laid out his primary goal for the season, which is to be competitive against Erin Banks and Brandon Hendrickson.
From 2014-2017, Buendia, equipped with a brash attitude, dominated the annual Mr. Olympia competition. He showcased an impressive v-taper, along with symmetrically balanced arms, and a huge chest. The 32-year-old attempted to capture another title back in 2018 but was denied by the former three-time Men’s Physique Olympia Brandon Hendrickson.
Buendia remains one of the most popular athletes in the category despite not competing in years. He teased a return back in 2020, though it never came to fruition. Last September, Buendia announced that he would again make a play for Olympia’s Men’s Physique title, currently held by Erin Banks. He revealed that his plan was to bulk up to 220 pounds before plotting his next move.
In addition to sharing intense training sessions, Buendia has invited fans on his journey back to the stage with a handful of YouTube videos. In one of his latest ventures, Buendia shared the 4,000-calorie bulking diet he’s implemented in the off-season to hold his own against the best of his category.
Jeremy Buendia Talks Comeback, Motivations, and Competing Against Top Names in Men’s Physique
Buendia admits he had a lot of growing up to do before committing to his latest comeback.
“Man, why now, it’s been five years since my last Olympia, since I competed. I had to go through a lot of growing pains the past five years to get back to this point where I’m at right now where mentally and physically, I had a lot of growing up to do in order to get back in the right mindset to be able to compete again.”
“Now, at this point in time in my life, I think I’m going to be able to bring my best and have a more mature physique and a more mature mindset. I’m excited to get back up there and show the world I still have it. I’ll be 33 coming up in October, so I’ll be 33 stepping on stage this year,” said Jeremy Buendia.
Reflecting on his career, Buendia believes he let others influence the way he conducted himself back when he was an Olympia champion.
“At a certain point in time, you have to grow up, you have to make changes and recognize the things you did in the past weren’t the way you want to portray yourself in the future. I have a family and a daughter I represent now. My daughter, I want her to be able to look back and be proud of the man her dad was.”
“That is the real me, but like I said, towards the end of my reign as an Olympia champion a lot of things got to my head. I started doing really well financially, I had a lot of people coming in and out of my life and feeding ideas into my head. I was trying to fast-track my success do certain things and live a lifestyle that wasn’t really who I am. And people can see through that real easily.”
With 2023 Olympia approaching, Jeremy made it clear his chief goal was to be competitive on stage against Brandon Hendrickson and the reigning champion, Erin Banks.
“The sport has changed a lot, it’s evolved a lot. So, the past few years I’ve been hearing – I fell out of shape, I stopped training for a while, I dealt with a lot of injuries and I fell behind big time. The last couple of years I heard the sport has passed me up. It evolved too much, you won’t be able to hang with these guys in the size. That’s kind of what kept me away from the stage until recently.”
“The past year I’ve been back on my training packing on the size again and catching back up to where these guys are to a point where I can be competitive again. Ultimately, my goal is to be competitive with Erin and Brandon this year. We’ve done a good job of getting myself back to where I am now. Now we’re here 16 weeks out from the 2023 Olympia.”
According to Buendia, Erin Banks might be at a disadvantage in the final call-out this year if most of the men standing next to him are significantly shorter.
“They’re tall dudes, Erin is like 6’2″ and a half, then again, you got Brandon about 5″9′, you got Diogo the same height as me. It’s going to very interesting to see how things shake out this year. I see what’s happening is a median of the class in that top call out. If we have five out of the six guys in that top call out that are 5″10′ Erin is going to stick out like a sore thumb and maybe get pushed out, maybe he won’t, we’ll see.”
Buendia believes the new Men’s Physique height/weight rules set to take effect after 2023 Olympia will delay his Classic Physique ambitions for the future. He shared that in order to make weight for Men’s Physique, he may have to cut back on leg training.
“I got to make sure I bring my weight down [for next year]. One way I do that is to limit my leg training. If I do that, that’s obviously going to push Classic out for a few years if that’s something I decide to do,” added Buendia.
This isn’t the first time the Men’s Physique height/weight cap has reached the headlines. Athletes rep Bob Cicherillo discussed the matter recently. When Dave Palumbo mentioned athletes would start neglecting their legs due to the new rules, Cicherillo disagreed. Cicherillo argued that if competitors ignore their leg training, they would present imbalanced physiques on stage.
The 2023 Mr. Olympia show takes place Nov. 2-5 in Orlando Florida. As one of the most exciting divisions in the IFBB Pro League, fans can’t wait to see the rivalry settled between the reigning Men’s Physique Olympia Erin Banks, and the former four-time champion, Jeremy Buendia.
Watch the full video from the NPCNewsOnline YouTube channel below:
Published: 19 July, 2023 | 4:11 PM EDT
“I Never Thought He’d Accomplish What He’s Accomplishing” Chris Aceto Praises Nick Walker’s Potential
Preparations for the upcoming 2023 Olympia contest in November are heating up. Contenders in the Open class are aiming to bring their best to dethrone the reigning Mr. Olympia Hadi Choopan. In a recent Mutant and the Mouth Podcast, Nick Walker and bodybuilding coach Chris Aceto discussed his potential of winning the coveted crown later this year.
Walker entered the IFBB Pro League brimming with potential, having laid claim to his first Pro title at the 2021 New York Pro. From there, he wasted no time in performing against elite talent. He stormed Columbus, Ohio for his debut on the Arnold Classic stage. ‘The Mutant’ even predicted beforehand that he would leave the town victorious, and that’s exactly what happened.
At Walker’s first Olympia competition, he shocked the world with a fifth-place finish. His combination of freakish muscle mass and conditioning set him apart from his peers. Despite encountering obstacles last year (like temporarily splitting from his trainer Matt Jansen), Walker still shined in his sophomore Olympia appearance.
In the 2022 Olympia finals, Walker faced off with Hadi Choopan and Derek Lunsford – two men trained by bodybuilding guru Hany Rambod. In the end, Walker settled for bronze and the Olympia People’s Champ Award. As for Choopan, he secured his first Sandow trophy against Lunsford and became the only Iranian-born Mr. Olympia titleholder.
Chris Aceto has served as a long-time bodybuilding coach to several high-profile names in the sport. He’s worked with Mike Francois, Jay Cutler, Paul DeMayo, and helps shape Men’s Open pros of today, like Andrew Jacked. In his latest undertaking, Aceto took a closer look at Nick Walker and the physique he’s bringing to 2023 Olympia.
Chris Aceto Talks Nick Walker’s 2023 Olympia Potential, Derek Lunsford’s Flow & Hadi Choopan’s Muscle Maturity
Aceto admits he was ‘100% wrong’ about Nick Walker’s potential as a Men’s Open bodybuilder.
“I think for me the problem is when people talk about me it’s no big deal, right? People are like, ‘Oh you look like a fridge, you got a wide waist.’ No one is like, ‘True,’ right? The moment I say something that has some validity to it, everybody just loses their fucking mind,” said Walker.
“They say, ‘Stay in your lane,’” Aceto shared.
“Exactly, what people don’t understand, I respect all of them. I’m friends with all of them but I’m – you asked me my opinion, I’m going to give you what I truthfully think. Just like I would expect people to be honest about what they truthfully think about my physique. Chris, Chris has said multiple times I’ll never be good I believe on many podcasts,” said Walker.
“I said that over and over. This is the most improved terrible body in the history of the sport, I’m serious. You know what, how many times on the radio have I said, I’m wrong, I was only 100% wrong in terms of Nick Walker. I mean, I wasn’t 40% wrong. Yeah, you look crazy,” Aceto explained.
While Aceto has been critical of Walker’s structure in the past, he was blown away by Nick’s accomplishments in such a short period of time. Aceto mentioned that moving forward, Walker should always be in title discussions for 2023 Olympia.
“When I post my updates tomorrow, that’s what I’m going to write as my caption, the most improved terrible physique,” said Walker.
“You know what, obviously, Nick, you’ve accomplished more I think than the collective expectation has been for Nick Walker. You know what, most, the hardest thing – the best way to get to your peers – which is as important as the judge’s respect, is for people to say, ‘Ah Nick sucks. Oh, wait, he beat me.’ Then he did it again. He beat so and so and beat so and so. It shuts people up. It makes people go like wow I was really wrong on Nick Walker. I never thought he’d accomplish what he’s accomplishing,” Aceto shared.
Chris also discussed Derek Lunsford’s flow and Hadi Choopan’s game-changing muscle maturity.
“That’s why when people say, now people say, Olympia, when your name is not mentioned I’m like, what? Even when I came from Kamal’s right. I said impossible lowest is third. Lowest is third. I said the lowest was third. I put all my money on Derek and Hadi would just surprise me like I didn’t know what to do with him, you know what I mean? He’s [Choopan] hard to handicap because he has a lot of strengths. He has a lot of tools. Obviously, I wouldn’t say he – this is not a knock against anyone, he does not have a flow of Derek even though he has more density than Derek and more maturity than Derek, so there’s a contrast.”
“Last year, he [Hadi Choopan] was either going to be first or third,” added Aceto.
One of the last times fans heard from Chris Aceto, he took issue with the 2023 Arnold Classic scorecards. Like many others, Aceto thought Walker could have won in Ohio. He shared that Walker would have defeated Samson Dauda in a ‘one versus one’ comparison but never got the opportunity. Other veterans of the sport such as Samir Bannout also thought Walker won the show soundly.
With so many contenders hungry for Choopan’s title, this year’s Olympia show will be packed with action. Walker has been open about his game plan and is currently growing a huge chest and quads to balance out his appearance. Given the way the wind is blowing, Walker is confident either he or Derek Lunsford will win the next Mr. Olympia title.
RELATED: Nick Walker on 2023 Olympia: ‘Samson Dauda’s Back is Shit, Big Ramy Is Done & Andrew Jacked Won’t Make Top 5’
Watch the full video from the Mutant and the Mouth Podcast YouTube channel below:
Published: 18 July, 2023 | 3:33 PM EDT
Shaun Clarida ‘Coming in Bigger’ for 2023 Olympia, Starts Prep Early + Talks Lifting Heavy Weight
Shaun Clarida is gearing up for his 2023 Olympia prep as the show approaches in less than four months. In a recent Muscular Development interview, Clarida updated fans on his progress and said he’s prioritizing hamstring and chest growth in the coming weeks.
Reigning two-time 212 Olympia Shaun Clarida is a monster of the division. He built his name in the league with hard work, grit, and throwing around ridiculously heavy weight. While he may not possess a towering structure, he makes up for it with cartoonish muscle density and dry conditioning. Given his strength and tenacity inside the gym, some in the sport have labeled Shaun a ‘Mini Ronnie Coleman.’
Following years of chasing his dream of becoming an Olympia champion, Clarida achieved his goal in 2020 when he dethroned Kamal Elgargni. Heavy is the head that wears the crown, as was the case with Shaun, who eventually lost his title a year later to IFBB Pro League star, Derek Lunsford. Ultimately, Lunsford moved to the Open division while Clarida mapped out a plan to retrieve his title.
Last December, Clarida reinstated himself as the 212 Olympia to become a two-time champion. Instead of resting his physique, Clarida jumped into the recent 2023 Arnold Classic in the Open. At the event, he proved why he’s nicknamed ‘The Giant Killer.’ Clarida would end the show in fifth place but pushed several mass monsters including the former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay.
Shaun Clarida Growing Chest, Hamstrings for 2023 Olympia, Plans to Bring as Much Muscle ‘As Possible’
Clarida said he started his prep early, which allows him to ‘pull back’ later if need be.
“Yeah, 18 weeks as of tomorrow, Friday. I always like to start prep early, for me personally. I like to clean things up start a little cardio that way toward the end I can pull back and let my body rest a little bit and feed before the show,” said Shaun Clarida. “Yeah, no I would never do that [prep for 8-10 weeks].”
Unlike in the past, Clarida reached his heaviest weight in the off-season this year at 215 pounds.
“Yeah, it’s – I mean I got up to like 215. It’s pretty crazy. I didn’t really believe I could because obviously dealing with the big move, the baby, and everything, I felt like my body would probably retract a little bit or I wouldn’t be able to train as much as I have. Luckily, I’ve been down here and able to train every single day. Been getting my cardio in and my food in so everything has been good.”
“I definitely feel like this year’s Olympia I’m coming in a little bit bigger but the most important thing for me is the conditioning. I don’t necessarily look to put on weight but I’m always a big fan of trying to improve certain areas like my chest and my hamstrings. And while I do that, I get stronger after those movements and your body just grows, naturally just grows.
It’s been a great off-season thus far. I feel like I’m going to grow into the show. For me personally, I’ve always been someone who gets stronger into prep. Sometimes I have to be mindful when I’m in prep just to make sure I’m safe and don’t get injured. But I’m going to keep pushing hard and keeping pushing strong and hold as much muscle size going into this show as possible.”
Clarida Talks Gym Pins for Plate-Loaded Training and Lifting Heavy
Clarida shared that he uses a gym pin to add additional weights to machines that don’t meet his requirements.
“It’s mainly, I mean he makes different versions, obviously, pin loaded. So if it’s a machine with a stack of like 200, like right now, my abductor machine the most you can put on it is 200, so I have to put the gym pin on there to add another 25 plate on there.
Mostly I use that for that hammer incline press that can’t handle a certain amount of weights or the leg press is a big one for me. Like a lot of leg presses have really small hooks to them. So, I bring that in and kind of extend that and add more weight to it. You know, mostly plate-loaded stuff, yeah.”
According to Clarida, his body craves heavy weight despite his age and the subsequent risk factor.
“Yeah [I’m still getting stronger] honestly I have. Despite my age, I just think maybe because this is how I’ve been doing it since the beginning. My body just craves the heavy weight. People give me shit for it,” added Clarida.
Clarida explained that his prep has been stress-free because he created a home gym in his garage, where he trains cardio, abs, glutes, and abductors.
“This prep has been really just stress-free. I actually put a gym in the garage. We have a four-car garage so I took two of the bays and called my man Steve at Super Gym and ordered eight pieces of equipment. Typically I do my morning cardio at the gym and have to drive there and do the whole session. Anything I do in the morning as far as my cardio, my abs, my glutes, my abductors, I do them now at the house.”
Even though he prefers lifting heavy, Shaun favors Smith machine movements because they provide his body with more stability.
“It’s scary sometimes [the heavy weight]. It is pretty scary. But I always say it’s either me or the machine and it’s not going to win today. I don’t get under some weight and think about how it’s going to hurt me if I do this or that. You just have to get under it and think you’re going to get your reps 8-10 or whatever you want and walk away and be done with it.”
“More so [I use Smith machine movements] for me because I’m now training by myself. If I still had a training partner I would still do an incline barbell but definitely not a flat bench. But because I train by myself, it’s a lot safer. Two, I’ve always liked the Smith machine because I don’t have to utilize my stabilizers. I can just find the right path and go up and down.”
In March, Clarida boldly claimed that he wanted to surpass former 212 Olympia Flex Lewis’ record of seven titles – the most in history. In an appearance on Hany Rambod’s The Truth Podcast, Clarida made it clear that was his primary goal as well as continuing to test his resolve in the Men’s Open.
Clarida and Rambod also joined hands for a YouTube video where they hammered through a brutal FST-7 chest workout. The goal was to maximize muscle growth and Clarida’s chest showed as much by the time they wrapped up the training session.
Fans have already deemed Shaun Clarida a massive favorite heading into November. Should he once again claim the 212 Olympia title, Clarida will be one step closer to breaking Lewis’ all-time win record on the sport’s biggest stage.
RELATED: Bodybuilder Shaun Clarida Crushes A Demanding Chest And Delts Workout
Watch the full video from the Muscular Development YouTube channel below:
Published: 18 July, 2023 | 11:34 AM EDT
Flex Lewis Likens Derek Lunsford to Conor McGregor: ‘You’re Going to Be the First-Ever Champ-Champ’
Before he greenlights his 2023 Olympia prep, Derek Lunsford joined Flex Lewis for a talk about his future. In the latest Straight Outta the Lair Podcast, Lewis discussed their old rivalry and stressed how close Lunsford is to becoming the sport’s first two-division Mr. Olympia champion.
Former 212 Olympia Derek Lunsford’s name has grown tremendously in the bodybuilding world over the last few years. In 2022, Lunsford set himself up for success, having displayed a jaw-dropping physique at Jim Manion’s Pittsburgh Pro. This impromptu appearance was crucial as it paved the way for him to earn a special invite to compete in the Open Mr. Olympia.
Despite it being his debut in the Open, Lunsford stole the show at the 2022 Mr. Olympia contest. Many in the audience deemed his prejudging act one of the most memorable in years. Ultimately, Lunsford battled his teammate Hadi Choopan and Nick Walker for gold in the finals. It was close, but the judges awarded Choopan first for his conditioning, especially from the front.
Lunsford decided to stick with the recipe he used last year and once again made headlines following the 2023 Pittsburgh Pro. During this appearance, he guest posed next to Olympia contenders Nick Walker, Hunter Labrada, Samson Dauda, Mamdouh ‘Big Ramy’ Elssbiay, and reigning two-time 212 Olympia Shaun Clarida.
Flex Lewis, meanwhile, decided to retire last May, right around when Lunsford began picking up momentum. While Lewis intended to switch to the Open, health issues prevented him from fulfilling the dream. Nevertheless, he’s remained passionate about bodybuilding with a long-form podcast.
Flex Lewis: ‘Going into This Year’s Olympia, Derek Is The One’
Lewis always wanted to be a two-division champion like former UFC Featherweight and Lightweight Champion Conor McGregor. However, he believes Lunsford is on that path now.
“Going into this year’s Olympia, I said to so many people – Derek Lunsford is the one. That Pittsburgh Pro, that blew my mind and everyone else’s. I thought to myself, thank God that guys not in the 212 anymore. I also said to myself, thank God I am not competing in the Open class against this guy. I also said, whoever is going to be standing next to that guy is in for a handful,” said Lewis.
“What you’ve done since the 212 is honestly so inspiring. You say that you were never able to dethrone me, but you know what I can say about you, is, I might have beaten you in the 212 class but now you’re going to be – in my eyes – the first ever champ champ. That to me, because of Conor McGregor and many of the other guys from different weight divisions have done it, is and was my motivation.
It was my motivation to be the first-ever two-division champ-champ. You now, whether you thought about it or not, it was consuming for me… I know [being] able to achieve something I’ll never be able to achieve now that I’m retired. I want to see you go to the moon and back,” said Lewis.
Lewis, Lunsford Talk ‘Born’ 212 Rivalry + Derek’s Time Training w/ 8x Mr. Olympia Ronnie Coleman
Flex Lewis and Derek Lunsford agree that most of the animosity toward each other was manufactured by their teams.
“We were rivals man, we were really butting heads,” said Derek Lunsford. “There was this born rivalry and now we realized, it didn’t really stem from us. There was external people fluffing things up. There was people in the middle doing [talking]. And we had no clue,” said Lewis.
“It was firing us both up,” said Lunsford.
“Listen, then it was yeah, I was doing a pose a most muscular, and Franco McGrath was standing behind me and then you literally did the same thing a day later. I’m looking at this: I’m like Frank am I reading into this, did he just do it because of us, and Frank’s like, ‘Yeah, he did!’ Frank was like the hype guy. He’d be like, ‘Did you see what Derek’s done today?’ It was definitely a planting of the seed going into that year [2018]. When I looked back, it’s truly what I needed. It’s what I needed,” said Lewis.
Bro, that’s Ronnie Coleman, saying that he believes I can be Mr. Olympia this year. Like, I want to give you words but I have none. It’s almost like, wow, holy crap! Then at the same time, wait a minute, now there’s this other level of pressure too. The greatest of the greats just said he can do it. Well now, I better freakin do it, you know what I mean. That’s my honest feeling when it comes to that.”
With preparations heating up for everyone, Lunsford has taken a keen interest in his nutrition this off-season. The former 212 Olympia champ detailed his diet and supplement stack recently. Lunsford is aiming to eat as clean as possible this year, which he believes will have a positive impact on his overall physique in November.
Despite Choopan’s impressive victory last December, many have suggested he won’t defend his title successfully in Orlando, Florida. Nick Walker believes the next winner will either be himself or Lunsford. As for 2023 Arnold Classic titleholder Samson Dauda, he believes with more back detail, he has the tools to capture Olympia gold on his second attempt.
Should Derek Lunsford win in November, he will go down as the sport’s first-ever two-division Mr. Olympia champion, a goal Flex Lewis once shared when he was competing actively.
Watch the full video from Flex Lewis’ Straight Outta the Lair YouTube channel:
Published: 17 July, 2023 | 3:45 PM EDT
Derek Lunsford Shares Health Update 16 Weeks from 2023 Olympia, Expects Baby in 2024
Bodybuilding star Derek Lunsford is entering his latest prep with a little extra motivation. In a recent YouTube video, Lunsford showed off his physique, shared a health update, and revealed he’s expecting a child in 2024.
“Probably not too much more size. We just started prep. I’m going to start re-comping at this weight. Right around 260 or right under that in the morning. So, I’ll probably stay at this weight and slowly bring it down,” Lunsford shared.
Last year, Lunsford dominated headlines following the statement he made guest posing at the Pittsburgh Pro. He held his own standing against major names in the category such as Nick Walker, Hunter Labrada, Brandon Curry, and Quinton Eriya. His exciting appearance in Pittsburgh in part convinced Olympia to extend him a special invite to compete in the Open division, which he accepted.
When the smoke cleared on Mr. Olympia’s stage last December, the finals saw Nick Walker, Lunsford, and his teammate, Hadi Choopan battle for gold. Mamdouh ‘Big Ramy’ Elssbiay was dethroned in a shocking upset. This paved the way for Choopan to win his first Sandow trophy.
Unlike in 2022, Lunsford was able to dedicate an entire off-season to his Olympia prep this year. He’s been open about his mindset heading into the show and is confident he has the tools and work ethic to take down the champ.
Derek Lunsford Shares Blood Work, Physical Therapy Session, Expects Baby in 2024
Lunsford received a blood screening to ensure his health markers were on point before his prep ramps up.
“I’m just starting my prep for Olympia officially, officially. I’ve been training hard all year you know, it’s the lifestyle so it’s year-round but now we’re about to really ramp things up for the Olympia. We’re just over 16 weeks out. I hit up Jimmy, I was like, ‘Hey man, I need to get my blood work done, and make sure my health markers are good.’ I feel good, but I want to know internally that I’m 100%,” said Derek Lunsford.
Lunsford underwent physical therapy next, which he said improved his overall mobility.
“Man my arms move way further than I thought they were going to,” shared Lunsford. “Already feeling better, for real. Listen, I know it doesn’t take just one time to fix a problem, because like I said, I’ve been feeling a little bit of – I need to increase my range of motion doing overhead presses, bicep curls, triceps extensions have kind of been bothering me and stuff lately. The thing is, first and foremost, you got to get it addressed. Preferably ASAP.
Me, I’ve kind of been letting it linger a little bit over these last couple of months. It’s not getting any better and it’s not getting any worse. I was like listen, enough is enough, let’s go see Tara and get it addressed immediately. I don’t expect it to be 100% perfect after one time. I think it’s important you consistently come back and get it worked on and stuff.”
Before the video concluded, Lunsford and his partner shared a touching moment on the beach where they announced that they are expecting a baby in 2024.
In addition to health and training updates, Lunsford has kept fans in the loop on his nutrition as he enters contest prep. He recently showed off a full day of eating and supplements. To ensure his physique is Olympia-ready, Lunsford is consuming five whole food meals a day with protein shakes.
Active bodybuilders and retired Pros have been vocal about their favorites ahead of 2023 Olympia. Nick Walker doesn’t believe Choopan will be a problem this year. He underlined that the next title will be claimed by either himself or Lunsford.
However, if you ask eight-time Mr. Olympia Ronnie Coleman about his biggest frontrunner, he’d say Derek Lunsford. Not only that, but Coleman dubbed Lunsford as his favorite bodybuilder of the current era. Meanwhile, William Bonac, who is taking a year off to focus on improvements, is confident Choopan will repeat as champion this Nov.
Given his ability to improve year-to-year, Lunsford remains committed to his goal of becoming the only man to win both the 212 and Open Bodybuilding Mr. Olympia titles.
RELATED: Derek Lunsford Builds Huge Back and Biceps With Legend Ronnie Coleman
You can watch the full video from Derek Lunsford’s YouTube channel below:
Published: 14 July, 2023 | 3:55 PM EDT
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