Tag: 2023 olympia
Chris Bumstead Details His Recovery Routine for ‘High Performance,’ Talks 2023 Olympia Prep
Canadian bodybuilder Chris Bumstead has proven to be one of the most commanding champions in the sport. With four Classic Physique Olympia titles under his belt, he will target adding the fifth later this year at the 2023 Mr. Olympia. In a recent interview with Chris Williamson, Bumstead shared his morning routines, the most important factors for recovery, and building a ‘champion mentality.’
Chris Bumstead first rose to prominence for his refined muscle mass, detail, and symmetry as a Classic Physique competitor in 2017. He worked his way up the regional circuit and took silver in his Mr. Olympia debut. After missing out on the top prize to former two-time winner Breon Ansley for the second year in a row, Bumstead finally secured his first title at the 2019 Mr. Olympia. Since taking the throne, he has managed to ward off budding contenders, having won his fourth title at last December’s Olympia show.
Given his invincible aura in the Classic Physique, Bumstead raised speculation among fans about his chances in the Men’s Open division. IFBB Pro League athletes’ representative Bob Cicherillo backed him to be a top-10 contender in the Open and even believes he would hold his own against some of the freakiest mass monsters in the world if he packed on 15-20 pounds.
Bodybuilding veteran Chris Cormier believes there’s a demand to see ‘CBum’ pose next to top Open talent last month. He recommended Bumstead get a special invite to compete in the Open Olympia like Derek Lunsford received last year. In contrast, Rich Gaspari sees a long road ahead for Bumstead if he decided to make a splash in the marquee division of bodybuilding.
Bumstead opened up on the updated diet he’s using in the 2023 off-season and offered a sneak peek at his private gym, which is under construction. Then, he crushed a heavy legs workout en route to the 2023 Mr. Olympia later this year.
On the horizon, Chris Bumstead will likely be tasked with facing new contenders on the Olympia stage. Rising sensation Stephane Matala has emerged as a potential threat with his insanely shredded and aesthetic physique, though he’s yet to earn an invite to the show. Renowned bodybuilding coach Milos Sarcev admitted Bumstead had a better structure but favored Matala to eventually outshine him one day.
Chris Bumstead shares his morning routines
In a recent YouTube video, Chris Bumstead shared how his morning routines vary in prep and during the off-season throughout the year.
He likes to do cardio after waking up and keeps meals light early in the morning.
“Off-season, I wake up and usually just do a bit of light cardio. I’ve been in different time zones for the last six months so it’s just whatever time zone I’m on,” said Bumstead. “I normally wake up and do a little bit of cardio just like 20 minutes to make sure my appetite’s going and then I have a cold plunge. I usually dip my legs in there at least if not my full body, up to my waist then shower, eat, go to work. [Breakfast] varies consistently. I get sick of food really quick especially breakfast foods so I don’t like eating eggs when I’m eating a lot of food so I normally just make a smoothie and then I’ll have oatmeal blended into the smoothie and some Ezekiel bread toast and almond butter.”
As for prep, Bumstead ramps up the cardio and incorporates breath work.
“Prep evolves. I’m very fluid. My routines, depends on the time of the year, it’s just wherever I feel natural. I just kind of flow into that state, 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 usually do breath work thing because I get sucked in that. At first I tried to do it for the mental and now it’s just to oxygenate my body before waking up doing cardio. After that I’ll usually sauna, cold tub, or combine it. Then cardio will be higher at that point and then I’ll go shower and eat.”
Bumstead shares his best tips on recovery & rest
Chris Bumstead listed his best tips on optimizing recovery and rest. He stressed the importance of sleep and laid out the other techniques he uses to boost recovery.
“Sleep is probably the number one thing. Whether it’s brain health, aging, or just high performance, sleep is one of the most important aspects anyone can have. You lose any bit of sleep you’re used to and your body just suffers more than you can even understand. Being super regimented on sleep and that’s why when I’m in different time zones I don’t set an alarm. Some people believe you should create your circadian rhythm as fast as possible. I’m like na I’m going to get eight hours in no matter what. I let myself get eight hours and I usually aim for nine because I don’t sleep the whole night fully. Sleep has been absolutely huge.
“At a point in my career when I was 21, started to get more injuries, like adrenal fatigue almost, I trained six-seven days a week for three hours, I felt like I needed to tone it back a bit. Then I started training five days a week for three hours I had a little more progress. I noticed as I was pulling away from the volume essentially I actually started to progress more and feel better. So, allowing myself to have more time to recover made me stronger.”
“Obviously basic sh*t like protein intake is huge, timing of it I really don’t think matters. Ice baths, saunas helped me a lot. Stretching, active recovery, doing cardio and stretching immediately after so you’re a little bit warm, and I do a lot of soft tissue work. When I’m in prep I probably do a week or two.”
“Hyperbaric chamber’s the next step. I need one of those in my house.”
‘CBum’s principles for a champion mentality
Chris Bumstead gave fans a look into the principles of having a champion mentality.
“Originally it was just winning and it evolved into like a no quit mentality. It’s accepting these fears, doubts I have, and everything that goes through my mind but regardless of that not quitting and not giving up on myself. No matter how hard the time or what I’m going through, I’m still going to put in the same work regardless of how I feel. That’s a champion mentality. Champions are not controlled by the circumstances. They control their own mind inside and then the world gets on around them. I really think greatness in champions not only elevate themselves but the people around them.
“You’re put into a position where you can help others. When you’re in a position of greatness, you can elevate others to a higher level and being able to inspire and bring them up to be better people is part of what makes you great rather than just the selfish act of being you.”
Chris Bumstead smashed a brutal back workout to build muscle in the off-season earlier this month. He followed it up by revealing his top ten exercises to induce hypertrophy a week later.
Bumstead revealed Trenbolone as the most toxic steroid he stays away from last week. And he’s not the only bodybuilder to say as much. Larry Wheels has also stated that his time on Trenbolone was a ‘living hell.’ Meanwhile, other competitors like Nathan De Asha have sworn by the compound, mentioning that its helped give him strength year-round.
RELATED: Chris Bumstead’s Arm-Blasting Training Regimen for Massive Gains in the 2023 Off-Season
Chris’ latest offering provides insight into the Olympia-winning techniques of a champion and will help fans level up their fitness game.
You can watch the full video below:
Published: 12 July, 2023 | 8:38 AM EDT
Michal Krizo Blitzes Through Triceps And Shoulders Workout
Bodybuilder Michal Krizo is keeping himself busy in the gym during the off-season. Having earned the qualification to the 2023 Olympia already, his singular focus now remains to get his physique ready for the grandest stage of bodybuilding. He recently went through a short triceps and posterior deltoid workout in the gym.
Michal ‘Krizo’ Krizanek is the foremost flagbearer of the Slovakian bodybuilding scene at the moment. The 33-year-old competed in the IFBB Elite Pro League until recently. However, he made the switch to NPC in late 2021 to kick off the Olympia campaign. This was one of the highly anticipated crossovers in recent times. Krizo’s insanely muscular physique and massive size created a lot of hype around his name.
Krizo earned the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy. Admittedly, he did not beat the most elite competition. However, the Slovak made a quick turnaround and competed at the 2022 EVLS Prague Pro.
He registered a win and also got a direct invitation to the 2022 Mr. Olympia. But the chinks in Krizo’s armor showed up at this point. His conditioning was nowhere near what it should be for an elite Olympia challenger. But Krizo brought an improved physique to the Olympia stage. However, it wasn’t enough to break through the higher ranks and he placed 12th at the 2022 Olympia.
Krizo last competed at the 2023 Empro Classic Pro Spain and emerged victorious, earning a direct qualification to the 2023 Olympia. He is now in the off-season before starting the Olympia prep.
Michal Krizo trains triceps and posterior deltoids in the gym
After winning the Empro Classic Pro in June, Krizo is taking a step back to allow his body to rest well. He will continue to put in light work until the end of July. Starting in August, he will be on a strict diet to get ready for the 2023 Olympia. The triceps and shoulder training session aimed at keeping his body active and ready for action until it’s time to switch the gear.
Triceps Dip Press
Krizo kicked off the training session with a few sets of triceps dip presses. It is a machine variation of regular bodyweight dip. It helps adjust the resistance above or below the resistance offered in a bodyweight dip.
The 2023 Empro Classic Pro winner pushed through a few solid sets of the exercise with controlled and slow motion. He then took to another triceps movement.
Cable Triceps Pushdown
One of the most effective and simple ways of working all three heads of the triceps, cable triceps pushdown is a widely used exercise around the world.
Krizo performed a few sets of pushdowns using straight handle attachment and jumped into the only posterior delt exercise of the day.
Reverse Pec Deck Flyes
Posterior deltoid is a relatively small muscle. It gets activated during many back exercises. However, it is essential to directly target it with specific movements. Krizo performed reverse pec deck flyes to stimulate the posterior deltoids and wrapped up the training session.
Overall, the workout included:
Michal Krizo has fixed a glaring flaw in his physique – conditioning. He achieved this through significant changes to the diet and cardio. It remains to be seen if the improvements made over the next few months will be enough to break into the top echelons of the Men’s Open division.
You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:
Published: 11 July, 2023 | 11:08 PM EDT
Chris Bumstead’s Arm-Blasting Training Regimen for Massive Gains in the 2023 Off-Season
Chris Bumstead is building ‘joocy’ arms this season. The Classic Physique Olympia champion is gearing up for the 2023 Olympia prep and recently posted an intense arms workout on YouTube.
Bumstead is arguably the most famous active bodybuilder in the world right now. He competes in the IFBB Pro League’s Classic Physique division. The Canadian bodybuilder has become the most successful competitor in the division’s history with four Olympia wins to his record. After becoming the Classic Physique Olympia champion in 2019, CBum has defended the title successfully at the 2020, 2021 and the 2022 Olympia.
A living example of discipline and undeterred focus, Bumstead has achieved this feat in spite of several adversities. He suffered a knee injury heading into the 2022 Olympia prep and also pushed through a quad injury. Last minute coaching changes did not make his path easier either. However, under the tutelage of new head coach Hany Rambod, Bumstead achieved the desired results.
After the event concluded, the 28-year-old revealed that he entered the 2022 Olympia with a torn bicep. After recovering fully from the injury, he is now increasing the intensity in his training.
Recently, Bumstead went through an arms workout and posted the video of this training session on his YouTube channel. So let’s delve into the world of Classic Physique bodybuilding and see how Bumstead builds his massive arms.
Chris Bumstead pushes through an arms workout in the gym
Superset – Banded Cable Triceps Pushdown and Overhead Cable Triceps Extensions
Triceps pushdowns are a great way to train the triceps and also warm up the elbow joint. Therefore they make for an excellent first exercise on arms day. Chris Bumstead superset this movement with overhead triceps extensions, which work the triceps from a stretched position and target the long head of the triceps.
Chris Bumstead used banded attachment for both exercises initially and then switched to the rope attachment. He cranked out solid sets within the superset to start on a high note.
Smith Machine JM Press With Slight Incline
JM Press is an arms exercise that can be best described as part skull crusher and part close-grip bench press. Bumstead slightly modified the form and did the exercise on a slightly inclined bench using Smith Machine. According to him, this is one of the exercises where he can use a decent amount of load without stressing the shoulders. The Canadian bodybuilder got a few sets of the movement under the belt and took to an isolation movement next.
Dumbbell Curls
The Classic Physique Olympia champion worked the biceps next with dumbbell curls. This isolation movement primarily targets the biceps brachii muscles. CBum cranked out a few sets of the movement to build massive biceps and jumped into a superset next.
Superset – Preacher Curls and Spider Curls
Supersets are a great way to increase the aerobic intensity of the workout and get more work done in a shorter amount of time. Chris Bumstead performed preacher curls next. It is arguably the best bicep isolation movement. Since triceps are firmly against the pads and the shoulder is neatly tucked in, biceps lift the weight totally unassisted resulting in strength and muscle gain.
CBum superset this exercise with spider curls. Variety in exercise selection is an important factor for complete growth in terms of muscle mass and strength gain. Spider curls belong to the category of exercises that offer great variety. They target the short head of biceps. After doing all the sets within this superset with short rest periods, Bumstead shifted his focus to working triceps.
Cross Cable Triceps Extensions
Full elbow flexion and stability in the shoulder joint are the two most important criteria for triceps activation. Cross cable triceps extensions are perfect to achieve both and hence they are an excellent way to build triceps strength and size. Bumstead annihilated some solid sets of the exercise and took to a forearm-focused isolation exercise next.
Dumbbell Hammer Curls
Hammer curls primarily target the brachialis and Brachioradialis muscles in the arms. As a result, it is a great option for those looking to build massive and strong forearms and biceps. CBum pushed through a few sets of hammer curls and took to the final exercise of the day.
Reverse Grip EZ Bar Curls
CBum rounded off the training session with reverse grip EZ bar curls. Similar to hammer curls, this isolation exercise also works the brachialis and Brachioradialis muscles in the arms. However, it is best performed with moderate weights to prevent forearm/wrist injuries.
Bumstead put up with a few hard sets of the exercise and called it a day in the gym.
Overall, the workout included:
CBum answers fan questions
In between exercises, Chris Bumstead answered some popular fan questions pitched to him. One of the fans requested to give his take on the Tren Twins. CBum stated that he watched the influencers and shared his opinion on PED use in the bodybuilding industry:
“Regardless of the use of PEDs in the industry that’s blatantly obvious, I don’t like promoting it or using it at the forefront. I truly believe that as I have lowered it and focused more on more important (things) like training and nutrition, I’ve become a much better bodybuilder. So that’s what I try and preach. So I don’t really appreciate people preaching drugs to the community,” Bumstead stated.
Having said that, CBum agrees that the Tren twins are characters played to entertain people. He feels that they’re not necessarily trying to promote PED use in any way.
CBum is fascinated by ‘cocky’ athletes
When asked if he has seen the Conor McGregor and Shaq documentary on a popular OTT platform, Bumstead shared his opinion on some of the outspoken but elite athletes and said:
“There’s always something about those arrogant little dudes that people just love to watch. Like Michael Jordan… Unless people just love to hate him and he was cocky… But he was the GOAT and he backed it up and people just love to watch that. I’m fascinated by it because it’s far polar opposite of my personality trait. But something to admire that they just don’t give a s**t about what people think about them.”
Bumstead is set to go after his fifth consecutive Classic Physique Olympia win in 2023. If we know anything about the reigning champion, he is not the one to be stopped by adversities. It will be interesting to see how the division levels up at 2023 Olympia to present a formidable challenge to the champion.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 11 July, 2023 | 11:37 AM EDT
Derek Lunsford’s Proven Workout Guide for Swole Arms
Derek Lunsford is busy putting in work as the 2023 Olympia prep has finally started. After spending the off-season making necessary gains, he now works hard to bring the best version of himself to the Olympia stage in November.
Lunsford is an American IFBB Pro bodybuilder that competes in the Men’s Open division. The 30-year-old competed in the 212 division for the vast majority of his career so far and made his pro bodybuilding debut at the 2017 Tampa Pro with an impressive win. He only kept rising in each one of his appearances. Lunsford eventually managed to dethrone former champ Shaun Clarida at the 2021 Olympia and became the 212 Olympia champion. He seemed like a champion primed to dominate the division much like Flex Lewis back in the day.
However, Derek Lunsford was slowly growing out of his 212 physique. At the 2022 Pittsburgh Pro guest posing, Lunsford showed up with a massive physique that looked comparable to the Open division bodybuilders like Nick Walker and Hunter Labrada.
Amid speculations about his future moves, Olympia management accepted Lunsford’s request for a direct invitation to compete in the Open division. The former 212 Olympia champion registered an outstanding performance in his Men’s Open debut at the 2022 Olympia and finished second behind Hadi Choopan. Derek Lunsford is now dedicating his time to improve enough to dethrone Choopan at the 2023 Olympia.
Recently, Lunsford partnered with IFBB Pro bodybuilder Joan Pradells for an arms workout and posted the video of this session on YouTube. The video was shot before Lunsford’s competition prep started. So let’s check out how the former champ pumped weights in the gym.
Derek Lunsford goes through an arms workout
Cable Triceps Kickbacks
Lunsford and Pradells started the training session with this triceps builder to warm-up. They did a couple of warm-up sets and followed them up with two working sets. In addition to stimulating the triceps, kickbacks are a great way to warm up elbows. It is a crucial joint in most of the arms movements. As a result, warming the elbows up is essential for effortless movements and also to avoid injuries.
Crossover Cable Triceps Extensions
Full elbow flexion and stability in the shoulder joint are prerequisites for triceps isolation. However, most triceps exercises, when performed with both arms, considerably limit the range of motion of the elbow and strip it of full flexion. Crossover cable triceps extensions is one unique exercise that offers both of these benefits for optimal triceps growth. The duo took to this exercise next for stimulating the triceps further and pushed through a few arduous sets. While explaining his method to get the most out of each set, Lunsford said:
“I just went as many as I could. So did like 12 (with both arms) then I did three on one arm and three on the other arm… Once I knew I couldn’t lock it out fully a couple of times… that’s when I was like I can’t…”
Smith Machine Close Grip Incline Bench Press
Although Bench press primarily targets the pectoral muscles, it is a compound movement that helps build upper body pushing muscles including triceps. Performing this exercise with a close grip puts more emphasis on the triceps.
Lunsford and Pradells performed a close grip incline bench press on the Smith machine next. The bar on the Smith machine moves along a fixed trajectory that significantly reduces the need to control weights. This reduces the chance of injury and also enables an individual to focus more on the target muscles.
The training partners pushed through a few heavy sets of the exercise and went on to do the final triceps movement next.
Horizontal Cable Triceps Extensions
Working the muscle from different angles helps emphasize different parts of it. This enables complete growth without imbalances. Lunsford took to the horizontal cable triceps extensions next. While the movement is similar to the cross-body cable triceps extensions, the arm moves away from the body at a shoulder level in this variation. Lunsford and Pradells performed a few sets of this exercise unilaterally to work the triceps further and shifted their focus on working the biceps next.
Dumbbell Curls
The duo took to this most basic and effective bicep isolation exercise to start the bicep work. After doing a few sets with incrementally heavier dumbbells, Lunsford and Pradells took to hammer curls next.
Crossbody Dumbbell Hammer Curls
Similar to the standard hammer curls, the crossbody variation works the biceps brachii, brachialis and brachioradialis muscles in the arm. However, the crossbody form puts more emphasis on the long head of the biceps compared to the standard version.
Lunsford and his training partner moved weights for some solid sets of cross-body hammer curls next to build the forearms and biceps before moving on to the next exercise.
Prone Incline EZ Bar Curls
Also known as spider curl, this exercise is very unique from most biceps exercises in terms of set-up. However, it is an effective bicep builder that also works the forearm muscles.
It can also be performed with a straight bar but an EZ bar enables more natural wrist movement. Lunsford and Pradells performed a few grueling sets of prone incline biceps curls next and took to the final exercise of the day.
Cable Biceps Curls
Cable machines put the muscles under tension throughout the range of motion. As a result, they are more effective in inducing hypertrophy which is the primary goal of professional bodybuilders.
Overall, the workout included:
The former champ compares his current off-season progress and competition prep with the previous year
Lunsford stated that he had to travel a lot this off-season. Most bodybuilders would prefer being at home during this time to follow a diet and training routine without lapse. However, the former 212 Olympia champ feels he has still made good progress.
“Believe me when I tell you I’m in a much better starting point this year than last year because right before I started my prep last year, I got sick.”
According to Lunsford, he was infected with a serious skin infection that caused him to lose a lot of weight. Additionally, the uncertainty about the division kept him guessing for a long time. But these factors are no longer impacting Lunsford’s plan of action. As a result, he is able to manage far better progress. At the time of this video’s recording, Lunsford weighed 260 lbs.
Lunsford is hoping to be ‘on point’ at the 2023 Olympia
Lunsford shed light on the problems he faced heading into the 2022 Olympia. As revealed by him, Lunsford’s body was not responding the right way a couple of weeks before the show. His coach Hany Rambod thought it was in Derek’s best interest to pull out.
“But I told him, ‘No man! I have to do the show. I can’t pull out from the Olympia. It’s just not in me.’ I kind of went back to my wrestling mindset where I can’t not do something… I have to finish what I started. I can’t do it. I have to do this and so we did it,” Lunsford said.
Lunsford might not be at a hundred percent heading into the show. But as we all know by now, he brought a worthy physique to the stage. As better as he looked at the show, Lunsford was not sure how he would be placed.
“I thought okay, if I come in looking good, I can be in the top three. I consider that Ramy was the reigning champion from the year before. I thought he would, on paper, come back and be top three and I figured Hadi would also be top three. What would happen in the top three? I didn’t know. So I was thinking maybe third…” He admitted.
Things are way better now and the former 212 Olympia champ is hoping to come in on point at the 2023 Olympia. Given that he is physically in a far better position compared to the last year, the former 212 Olympia champ definitely has the chance to dethrone Hadi Choopan.
You can watch the full workout video here, courtesy of Derek Lunsford’s personal YouTube channel:
Published: 4 July, 2023 | 2:17 PM EDT
2023 District of Taiwan Pro Results and Scorecards
The 2023 District of Taiwan Pro took place on July 2 and featured competitors from the Men’s Physique and Bikini categories. This event was located in Kaohsiung City, Taiwan, and served as a qualifier for the upcoming Olympia show.
Bodybuilders still have plenty of time to earn their qualifications for the biggest show of the year. The cut-off period to earn an invite is October 9. This year’s Mr. Olympia will take place from Nov. 2-5 in Orlando Florida’s Orange County Convention Center.
The top three finishers from 2022 Olympia in Men’s Physique and Bikini are automatically invited back to this year’s edition of the show. As for the rest of the competitors, they will need to battle each other to determine who deserves the right to stand on the sport’s most prominent stage.
2023 District of Taiwan Pro Winners
Men’s Physique: Yoon Sung Lee
Bikini: Areum Song
2023 District of Taiwan Pro Results
Men’s Physique
Heading into this weekend, fans took notice of Wang Hsiang who last finished third at the 2019 NPC Worldwide Asia Grand Prix Pro Qualifier. He faced Yoon Sung Lee, a bodybuilder who impressed in third at the 2023 Asia Grand Prix Men’s Physique Pro. In the end, Yoon Sung Lee was victorious. Lee’s career highlight was a second-place finish at the 2022 Korea Men’s Physique Pro.
Winner — Yoon Sung Lee
Second Place — Wang Hsiang
Third Place — Minsu Kim
Fourth Place — Tomohito Koike
Fifth Place — Farouq Ishimoto
Sixth Place — Tom McNarma
Seventh Place — Tak Lam Charly Chau
Eighth Place — Ajith Raja
Ninth Place — Wu Chi Hung
Tenth Place — Woo Young Seo
Bikini
Sara Choi was on a mission for gold this weekend. Her last contest came at the 2023 Orchid Pro in sixth place. Sara reached her peak performance at the 2023 Musclecontest Japan Pro, securing a remarkable second-place finish. Additionally, she has showcased her skills at the Olympia on two occasions, achieving a 15th place finish in 2020 and sharing the 16th spot in 2021. She battled against Areum Song, who previously competed at last year’s Asia Grand Prix Bikini Pro where she finished runner-up. Ultimately, the judges favored Areum Song’s look best and she took first place this weekend.
Winner — Areum Song
Second Place — Sara Choi
Third Place — Uyanga Bataa
Fourth Place — Heather Hei Man Kam
Fifth Place — Elizaveta Dementere
Sixth Place — Anita Chen
Seventh Place — Kristina Ivanova
Eighth Place — Yume Kurokowa
Ninth Place — Wang Machen
Tenth Place — Cecilia Liang
2023 District of Taiwan Scorecards
2023 District Of Taiwan Pro Men S Physique
2023 District Of Taiwan Pro Bikini
FitnessVolt congratulates the winners on their major victories!
Published: 3 July, 2023 | 9:52 AM EDT
Shaun Clarida Shows Off Insane 206-Lb Physique Update 20 Weeks From 2023 Mr. Olympia
Shaun Clarida has officially begun preparations for his upcoming title defense in November. The reigning two-time 212 Olympia champ took to Instagram and showcased an impressive physique update where he tipped the scales at 206 pounds.
While he doesn’t enjoy the height of some of his peers, Clarida makes up for it with density, conditioning, and pure grit. He’s been referred to as a ‘Mini Ronnie Coleman,’ who is known for throwing around heavy weight for high reps.
With cartoonish proportions and three-dimensional muscle mass, Shaun Clarida quickly emerged as a preeminent threat in the 212 Bodybuilding class. After several years of failing to win the coveted Olympia title, Clarida reached the pinnacle of his career in 2020 when he ousted Kamal Elgargni for gold in a memorable showdown.
In 2021, he brought an improved physique but struggled against Derek Lunsford, a competitor held in high regard for his shape, aesthetics, and pronounced v-taper. In the end, Shaun took runner-up to Lunsford. Testing a new division, Clarida entered and won the 2021 Legion Sports Fest Pro, earning him the nickname ‘The Giant Killer.’
And while Derek Lunsford opted to compete in the Open at 2022 Mr. Olympia due to a special invite, Shaun stuck it out in the 212 class, aiming to win his title back. Clarida dominantly won his second 212 Olympia title last December. Instead of taking time to map out his next move, Clarida entered and finished fifth at the 2023 Arnold Classic.
Having led a busy schedule, Clarida is motivated to become a three-time champion later this year. He believes the birth of his daughter and a recent move to Texas will serve as huge boosts to his motivation on the horizon.
Shaun Clarida Shares ‘Starting Point’ for 2023 Mr. Olympia Prep, Shows Off 206-Lb Physique 20 Weeks Out
Clarida clarified that this photo was taken last week and served as his starting point for the 2023 Mr. Olympia prep.
At 206 pounds, Shaun appears full but is still holding on to a substantial amount of definition. Despite the off-season, his legs are impressively separated as well.
“?UPDATE?
This is my starting point 20 weeks out (taken last week) from the 2023 ⭕️lympia sitting at 206lbs.
Despite being one of the busiest years of my life/career between doing both the Olympia and the Arnold last season, the birth of my daughter and moving my family from New Jersey ➡️ Texas, it’s been one of the most productive. The new environment, having the fuel & motivation with Baby GK and always having a supporting cast of friends, family and sponsors have all kept me grounded and focused on the task and goal come November 3rd. ???
OFF TO THE RACES WE GO!” Shaun Clarida wrote.
Clarida has ambitious plans before he puts an end to his bodybuilding career. In March, he revealed he would like to break Flex Lewis‘ all-time 212 Olympia record of seven victories. During his appearance on Hany Rambod’s The Truth Podcast, Shaun elaborated on his future. He said his goal was to win multiple titles as a 212 athlete but still planned to occasionally test his mettle in the Open class.
In addition to their YouTube collaboration, Clarida and Rambod teamed up for an FST-7 chest workout. With hypertrophy as the primary objective, the training session was a success and highlighted how freaky Shaun looks when his physique is pumped up.
The 212 division is growing in popularity, and Clarida will have his hands full with contenders later this year. Breon Ansley, who gave Chris Bumstead trouble in the Classic Physique category, announced his switch to the 212 and said fans should expect another ’10 pounds of muscle mass’ when he hits the stage later this year.
RELATED: Bodybuilder Shaun Clarida Crushes A Demanding Chest And Delts Workout
With top contenders from last year and new blood like Ansley, fans are in store for an epic 212 showcase at the 2023 Olympia show. Clarida, who has flipped the switch for prep, plans to bring his best look to date in the near future.
Published: 26 June, 2023 | 9:56 PM EDT
6x Figure Olympia Cydney Gillon Shares Ab Workout & Tips
American bodybuilder Cydney Gillon is one of the most decorated athletes in the history of the sport. The IFBB Figure veteran has been a mainstay in competitions for over a decade. In a recent Instagram post, Gillon shared the ab workout she likes to utilize as well as some crucial tips on performing each movement properly.
Cydney Gillon first made a name for herself with her stellar muscle shape, balance, and overall symmetry in the Figure division after a strong performance at the 2013 Toronto Pro Supershow. She earned an invite to the Olympia competition the following year in 2014, where she placed in the top ten in her maiden outing. She continued to work her way up over the years and won a handful of shows, such as the 2015 Wings of Strength Chicago Pro, the 2016 Pittsburgh Pro, and the 2017 Rising Phoenix Arizona Pro.
Gillon finally secured the coveted Sandow trophy by dethroning former two-time Olympia champ Latorya Watts in 2017. Once she took the throne, Gillon went on a rampage that saw her defend the title successfully five times in a row. Besides the Olympia, Gillon narrowly missed out on winning the Arnold Sports Festival to Candice Lewis-Carter on two occasions. Eventually, she won her first ASF show in 2019.
Cydney Gillon via @victusography
The 31-year-old created history after dominating the competition at the 2021 Mr. Olympia to become the winningest athlete in the division. Last season, Gillon returned to the Arnold Sports Festival and came out victorious over fellow standouts Jessica Reyes Padilla, Lola Montez, and Natalia Soltero. Then, she stunned the fans with an impressive package on stage at the 2022 Mr. Olympia last December. Padilla presented a tough challenge but failed to topple the dominant champion. Gillon further extended her lead and added the sixth Olympia title under her belt.
Gillon regularly offers insight into her training methods on her social media accounts. She revealed her unique mindset on cheat meals that helped her avoid burnout while staying on track with strict diets. While she follows a clean diet year-round, she believes in using ‘food festivals’ for cheat meals, where she eats what she wants.
Cydney Gillon shares ab workout & tips
Cydney Gillon shared the ab workout she utilizes every week to get her midsection ready for the stage along with some crucial tips to maximize the results of each movement.
“What does my ab workout look like??
” she wrote.
“Here are 3 of the movements I like to toss in every week.”
Foam Roller Crunches
Plank Knee Taps
Planks
Tips:
“Exercise 1: There should be Zero strain in your neck. Make sure your hand is properly supported and you aren’t bending your neck versus using your abs
Exercise 2: Great if done efficiently. The core should be tight the entire time and the knees should not collapse to the floor. Plank first, drive knees down and right back up for each rep. This variation is good if your hip flexors are zapped from leg lifts or leg day
Exercise 3: Make sure your core remains engaged and try to make sure you don’t rock forward to your shoulders when the abs begin to fatigue. Start with a short count then work your way up.”
https://www.instagram.com/p/Cr_Ie4IuRUt/
Cydney Gillon provided some of her best tips for budding bodybuilding competitors three months ago. She encouraged practicing self-love to make the experience positive and stressed the importance of being accountable for the work you put in.
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Gillon leads the list of the most Figure Olympia wins in history with six. Based on her latest update, she has no intentions of slowing down anytime soon and will look to win gold again at 2023 Mr. Olympia later this year.
Published: 10 May, 2023 | 11:58 PM EDT
Bob Cicherillo Says Big Ramy Not Taking 2023 Off, Talks Nick Walker vs Hadi Choopan: ‘Hadi at 100% Wins’
Despite initial speculation, athletes rep Bob Cicherillo believes fans will see Mamdouh ‘Big Ramy’ Elssbiay back on a contest stage in 2023. In a recent interview with Desktop Bodybuilding, Cicherillo said Big Ramy would likely compete at this year’s Olympia and discussed a possible showdown between Nick Walker and Hadi Choopan.
As a two-time Mr. Olympia, fans and bodybuilding veterans expected Ramy to retain his title for the next few years. However, the 2022 Olympia contest was highly competitive and he was unable to defend successfully. Instead, Hadi Choopan secured his first title with Derek Lunsford and Nick Walker taking second and third, respectively. In a shocking turn of events, Ramy dropped to fifth place.
With redemption fueling his next appearance, Big Ramy made a surprise entrance into the 2023 Arnold Classic. Before the event, he received intravenous stem cell injections in hopes of rectifying some of the issues that held him back from success, like his lats, triceps, and lower back. Dr. Khan, who oversaw Ramy’s therapy, believed it would make a difference in the months to come.
And while Elssbiay brought an improved package to Columbus, Ohio, it wasn’t complete enough to stop Samson Dauda from claiming gold. Ramy battled with Shaun Clarida en route to securing fourth. In light of his last two contests, Bob Cicherillo suspected that Ramy’s time on top had come to an abrupt end.
Cicherillo upset fans after admitting Ramy had little-to-no chance of regaining his Mr. Olympia title. He joined Ramy in a one-on-one interview recently, where they discussed the Egyptian native’s future in the sport. During the conversation, Ramy mentioned that he might not return until next year’s Olympia (2024). However, it now appears Cicherillo expects Ramy to make a play for Choopan’s title this November.
Bob Cicherillo Talks Big Ramy 2023 Plans: ‘I Don’t Think He’s Taking the Entire Year Off’
Bob said he misspoke during his recent interview with Big Ramy. He believes Elssbiay will likely compete at the 2023 Mr. Olympia.
“You just hit it. What I meant to say was the next Olympia, not really – I consider next year, we all talk in those same terms, it was really just me misspeaking in the way I was putting it. What I meant to say is we’re probably not going to see you until the next Olympia. Now, I think he was thinking the same thing. I don’t think he’s taking the entire year off.
But, you know, he was pretty candid in that interview as you heard. He’s pretty good. You can see there’s a sense of – he doesn’t really know. He’s in some uncharted waters right now which he was pretty much telling everybody, which is he’s going to have to see how his body responds. There has been some notable changes I think we can all see that.”
“We’ve heard he’s done some stem cells and this and that. Listen, there’s no guarantee with those types of things. If it involves nerves, which I think it does, we’ve seen it with bodybuilders over the year, body parts just start to shrink up. It’s a nerve impingement or whatever. Sometimes that don’t come back. If it don’t come back, he’s going to have a very difficult time.”
Cicherillo suspects Ramy will call it a career if he’s not able to ‘get back to where he was.’
“He may not be able to return to form as he said, which is interesting because everyone got on my ass for saying he can’t return to what he looked like basically, so why would he bother. He said the same thing. If he can’t get back to where he was then he’ll hang them up. What champion wouldn’t? Why would you want to come back at 50%? I don’t want to see that not just with Ramy, but I dont’ want to see that with any champion.”
Can Nick Walker Defeat Hadi Choopan at 2023 Mr. Olympia If Both Are 100%? Cicherillo Says ‘No.’
Despite Choopan’s latest performance, Cicherillo isn’t convinced he’ll remain champion after the next Olympia show.
“Yeah he just did [beat Nick Walker] it was called last year’s Olympia. Well, listen, Hadi can improve too right? So, I mean listen, Nick – anybody can improve okay, but what you can’t improve is your structure or proportions and that’s where Nick is going to have a tough time against a Hadi and not just Hadi because I believe Hadi is going to have a difficult time repeating this year, if I’m making an early prediction.”
With both men at 100%, Cicherillo says Choopan defeats Walker but reserved Samson Dauda as one of his frontrunners to win 2023 Olympia.
“I already put out there that I think Samson is literally the man to beat. I think it will come down to him and Derek Lunsford and you have some other new guys coming on. So, Nick’s got his work cut out but you can never count Nick out because he’s a workhorse and he’ll work himself to death and all he’s done is improved so you don’t ever count him out but by the same token, we got to keep things real and I got to look at what I see when it comes to structure, shape, symmetry, proportions, muscularity, and display of the muscles — all those factors come into play. Is Nick a contender? Absolutely. Do I think he can beat Hadi? If they are both 100%, No,” Bob Cicherillo explained.
Cicherillo compared Walker to bodybuilding veteran Branch Warren due to their conditioning and freak factor.
“You know what, that’s why we play the game and you’re exactly right. Listen, a guy named Branch Warren who I’m pretty good friends with did pretty good in his career I’d say taking runner-up in Olympia; almost won that, and you know, Arnold Classics and every other title you could possibly get. Branch admittedly over the years, he’s very candid, very blue-collar type of a guy. He just simply outworked everybody.”
In Bob Cicherillo’s recent Voice of Bodybuilding podcast, he took aim at biased coaches and trainers. Some fans argued that Cicherillo has never won an Olympia title therefore he’s not qualified to critique the sport. Cicherillo disagreed and stressed that contests can only be accurately judged live, not by looking at a computer screen.
RELATED: Big Ramy Training Partner Dennis James Calls Out Bob Cicherillo for ‘Misleading’ Comparison
The bodybuilding community is excited to see Ramy’s comeback story, and whether or not Nick Walker can take the throne from Hadi Choopan. Derek Lunsford will also be in the hunt to secure gold and was recently backed by Ronnie Coleman as the next Mr. Olympia.
Check out the full video below, courtesy of the Desktop Bodybuilding YouTube channel:
Published: 20 April, 2023 | 7:48 PM EDT
Bodybuilder Chris Bumstead Shares His Revamped Off-Season Diet for 2023
Reigning Classic Physique Olympia champ Chris Bumstead has won four consecutive titles from 2019 to 2022. Of course, besides the stellar posing this division requires, his diet has also played a massive part in garnering those victories.
In a full day of eating video uploaded to his YouTube channel, the champ shares how he’s changing his diet for the off-season in order to be better than ever for the 2023 Olympia. Check it out below:
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Chris Bumstead’s 2023 Off-Season Diet
Since this video was filmed at the beginning of Bumstead’s off-season, he’s currently eating a relatively low amount of calories — around 3,500 a day — compared to the later stages of the season. He says he weighs around 253 pounds consistently at the moment, so he plans to increase his daily calories by about 400 in a few weeks if his weight doesn’t change.
That being said, he intends to keep his calorie intake lower overall this off-season compared to previous years — he upped his calories to 5,000 in 2022 — to stay lean and avoid gaining fat.
Below is how a full day of eating for the four-time Olympia champ looks during the 2023 off-season:
Breakfast/Meal 1
Bumstead’s typical breakfast is a fruit smoothie during the weekdays, while weekends include waffles made by his fiance, Courtney King.
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The weekday smoothies contain protein, fruits, fiber, and healthy fats. Here’s the full rundown:
Bumstead also has toast with butter and honey for breakfast. All in all, it includes:
Two slices of Ezekiel sprouted grain bread
Ghee butter
Honey
The total nutrition targets for the food above are:
Calories — 1,073
Protein — 59 grams
Fat — 47 grams
Carbs — 101 grams
Meal 2
His second meal combines complex carbohydrates, protein, and (of course) ketchup for flavoring:
Sweet potato — 250 grams
Ground turkey — 180 grams
Ketchup
In the champ’s opinion, ground turkey tastes better with sweet potatoes, and chicken goes better with rice. The total calories and protein for his second meal of the day are:
Protein — 40 grams
Calories — 481
Meal 3 — Pre-Workout Meal
Bumstead gets his third meal of the day from MegaFit Meals. This is a pre-workout meal designed to give him a boost before training. It contains:
Beef — 180 grams
Brown rice pasta
Marinara sauce
“It’s the easiest way to get in a bunch of calories,” Bustead says of the meal. “The perfect way to build in the off-season and a beautiful pre-workout meal.”
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The total calorie and macronutrients for Bumstead’s pre-workout meal are:
Protein — 40 grams
Carbs — 74 grams
Fat — 14 grams
Calories — 600
Meal 4 — Post-Workout Meal
Bumstead’s post-workout meal contains 706 calories, and it’s one that he enjoys because he says it reminds him of eating a burger without indulging in too much fat. Though Bumstead didn’t list the exact macros for this meal, here’s what it included:
Ground Bison Patties — 200 grams
White Rice — 250 grams
Ketchup
Meal 5
Bumstead notes that he used to have protein shakes before bed, but they caused too much bloating. So instead, his final meal of the day is a mix of protein, complex carbs, and healthy fats:
Chicken breast — 180 grams
White rice — 200 grams
Olive oil — 20 grams
Bumstead’s Total Calories
Here’s the macro breakdown of Bumstead’s entire day of eating:
Carbs — 369 grams
Fat — 121 grams
Protein — 240 grams
Calories — 3,559
Even though he’s still early into the off-season, Bumstead acknowledges that he’s eating these meals every day and rarely strays into junk food territory.
In closing, he left viewers with one simple piece of advice: “The moral of the story today is to eat healthy foods and give your body the fuel it needs to thrive.”
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Featured Image: Chris Bumstead on YouTube
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