Tag: bodybuilders
Insulin-Like Growth Factor-1 Long Arginine 3 (IGF-1 LR3)
Insulin-Like Growth Factor-1 Long Arginine 3 (IGF-1 LR3) is a modified form of the naturally occurring Insulin-Like Growth Factor-1 (IGF-1). It plays a significant role in muscle growth and has gained popularity in bodybuilding for its potential to enhance muscle development and recovery. Here’s an overview of IGF-1 LR3 in the context of bodybuilding, including…
Primobolan
Primobolan for Women – Comprehensive Guide to Primobolan (Methenolone) is an anabolic steroid that is well-tolerated by many women due to its low androgenic properties. It is often considered one of the safer choices for female athletes and bodybuilders. However, like any steroid, it should be used with caution and proper knowledge. This guide will…
21 Famous Black Bodybuilders That Broke Stereotypes and Achieved Greatness
Bodybuilders of color are a dominating force in the professional bodybuilding circuit. However, this was not always the case.
Black bodybuilders emerged from diverse backgrounds and rewrote the narrative to enter the upper echelons of pro bodybuilding. In the face of historical prejudice and limited opportunities, these trailblazers not only made a mark in the sport but also paved the way for future generations.
Each bodybuilder on this list has a story to tell. Most came from humble beginnings and became household names in the bodybuilding industry thanks to their determination, resilience, and unwavering dedication. These bodybuilders inspire countless individuals to pursue their dreams, irrespective of the hurdles that lie ahead.
This article celebrates 21 black bodybuilders that challenged the status quo. We go over their accomplishments and legacies. Through this article, you will also learn about some landmark moments in professional competitive bodybuilding.
Note: Although many non-white bodybuilders have made it big in the IFBB Pro League (the biggest international bodybuilding federation), I will limit this list to black bodybuilders.
21 Most Prominent Black Bodybuilders of All Time
Here are the most famous black bodybuilders and why they deserve a place on this list:
Leroy Colbert
Like many other sports, competitive bodybuilding was a white man’s sport in the early days. That was until Colbert showed up. Born in 1933, Colbert competed in several amateur contests in the early 1950s.
Colbert was a trailblazer in numerous ventures. He was the first black man to be featured on the cover of the Muscle Power magazine. The African-American bodybuilder was also on the cover of several Weider magazines and won the Mr. New York City (1952) and Mr. Eastern America (1953) titles. Remember, this was all before the 1960 Civil Rights Movement.
Colbert is also credited with being the first man to develop 21-inch arms. The lifelong drug-free bodybuilder was inducted into the IFBB Hall of Fame in 2003.
A bike accident that nearly severed his foot ended Colbert’s bodybuilding career. However, his experience working in a Weider warehouse equipped him with the knowledge to open his own supplement stores, where he made a small fortune for himself. He died at the age of 82.
Sergio Oliva
Oliva is one the most famous bodybuilders of all time. The Cuban bodybuilder was known for his immaculate muscle mass, symmetry, muscle separation, proportions, and density.
Oliva’s first major bodybuilding contest in the US was the 1964 AAU Mr America. However, Oliva had to switch from Amateur Athletic Union (AAU) to the International Federation of Bodybuilding and Fitness (IFBB), as it was clear that the former federation had racist undertones and would never allow Oliva to be crowned Mr. America.
The transition paid off as Oliva won the 1966 Mr. World and the coveted Mr. Olympia title in 1967, 1968, and 1969.
Interestingly, Oliva was one of three bodybuilders that defeated Arnold Schwarzenegger in a bodybuilding contest. The three-time Mr. Olympia champ Frank Zane and Chester Yorton are the other two bodybuilders.
Seven other black bodybuilders have won the Mr. Olympia crown ever since. At the time of writing, the eight black bodybuilders hold a total of 30 Sandow trophies among them from the possible 58, proving the dominance of black bodybuilders in the sport.
Oliva died at the age of 71 in 2012 due to an apparent kidney failure. He was the first Olympia champion to have died.
Chris Dickerson
Dickerson was one of the most controversial Mr. Olympia champions of all time. He was the first African-American AAU Mr. America (1970) and IFBB Mr. Olympia (1982) champion. Dickerson was also the first openly-gay bodybuilder to win these prestigious titles.
Although the crowd favorite to win the 1981 Mr. Olympia, Dickerson was denied the title in favor of an injured Franco Columbu, who had come out of retirement to compete at the show. Colombu’s win was “one of the worst decisions in bodybuilding,” said Frank Zane in an interview after the show. Dickerson later acknowledged that his sexual orientation and being black were barriers to his bodybuilding career.
He is also one of the two bodybuilders (besides Dexter Jackson) to win the Mr. Olympia and Masters Olympia titles. Dickerson was inducted into the IFBB Hall of Fame in 2000. He died at the age of 82 due to heart failure.
Next Read: 21 Bodybuilders Who Died of Heart Attack
Lee Haney
Haney holds the record for winning the most Mr. Olympia titles. He won the Sandow trophy for eight consecutive years between 1984 and 1991. Haney is considered one of the most dominant Mr. Olympia champs of all time and is credited for introducing the mass monster era in the IFBB. He was hands-down the biggest bodybuilder of his generation and dwarfed his competitors on stage.
Haney was the chairman of the President’s Council on Physical Fitness and Sports during President Bill Clinton’s term. Haney was inducted into the International Sports Hall of Fame in 2014.
Ronnie Coleman
Although Coleman had a lukewarm start to his professional bodybuilding career, he turned around his physique within a few years. He matched Haney’s record of eight-consecutive Mr. Olympia title wins (1998-2005). His sheer size and dominating stage presence earned him the moniker “The King,” cementing his place in the all-time greats list.
Coleman was the first Mr. Olympia champion to break the 300-pound barrier. “Big Ron” was known for his high-volume and high-intensity workouts. He released six training DVDs, which were a hit among bodybuilding aficionados.
Coleman was inducted into the International Sports Hall of Fame in 2016 for his bodybuilding legacy, a remarkable achievement for someone who worked at Domino’s Pizza after graduating from college. He served as a police officer from 1989 to 2000 and as a reserve officer until 2003.
Phil Heath
Phil Heath arguably has the best genetics of all time in pro bodybuilding. He was dubbed “The Gift” because of his perfect shape, symmetry, and proportions. His round and full muscle bellies added to his physique’s illusion and made him look bigger than he actually was.
Heath matched Schwarzenegger’s record of seven Mr. Olympia title wins. The Gift hoisted the Sandow trophy for seven consecutive years (2011-2017). Heath’s dynamic personality played a vital role in taking the sport of bodybuilding to a bigger audience.
Dexter Jackson
Jackon is arguably the most conditioned bodybuilder of the modern era. He is billed as “The Blade” for his deep and well-defined lines. Jackson made waves in the pro bodybuilding circuit by defeating the dominant mass monster Jay Cutler in 2008 to bag his maiden (and only) Olympia gold medal.
Jackson holds multiple bodybuilding records, making his legacy one of the hardest to beat. The Blade has 29 pro show wins to his name, the most for a male pro bodybuilder. Besides being one of the two bodybuilders to win Mr. Olympia and Masters Olympia titles, Jackson is the winningest Arnold Classic champion (the second-most prestigious bodybuilding title), having won the title in 2005, 2006, 2008, 2013, and 2015. Finally, Jackson has 20 Mr. Olympia appearances, the most for a male pro bodybuilder.
Shawn Rhoden
The late Shawn Rhoden of Jamaica unseated the seven-time Olympia champ Phil Heath to win the Sandow trophy in 2018. The package Rhoden brought to the Olympia stage that year made many bodybuilding pundits acknowledge that he was one of the most aesthetically appealing bodybuilders ever. Rhoden was 43 years old when he conquered the Olympia throne, making him the oldest bodybuilder to win the title.
The “Flexatron” passed away tragically in 2021 from a heart attack. In Jul. 2019, Rhoden was charged with sexually assaulting a female protege in 2018. The Olympia promoters at the time banned Rhoden from competing at the 2019 Mr. Olympia and future contests.
Shawn Ray
Shawn “Sugar” Ray was one of his era’s most balanced and conditioned bodybuilders. The 5-foot-6 bodybuilder only failed once to place in the top five in over 30 bodybuilding competitions. He beat bodybuilders much bigger than him in size, earning him the moniker “The Giant Killer.”
Ray won the 1990 Arnold Classic but was stripped of the title after he failed a doping test. However, he returned to the 1991 AC with a vengeance and won the gold medal. Ray has two Olympia runner-up finishes (1994 and 1996).
Flex Wheeler
Kenneth “Flex” Wheeler is arguably the most aesthetically appealing bodybuilder of all time. Schwarzenegger referred to Wheeler as the greater bodybuilder he had ever seen. Although Wheeler won the Arnold Classic title four times, he could never seize the Olympia throne, making him one of the greatest bodybuilders not to win the Sandow trophy.
Wheeler was born with a rare kidney disease called glomerulosclerosis. However, he learned about his condition in 1999 and retired from competitive bodybuilding in 2003. “The Sultan of Symmetry” made a comeback on the Olympia stage in 2017 in the Classic Physique division, finishing 15th.
In 2019, Wheeler underwent amputation of his lower right leg due to circulatory vascular system problems that had become life-threatening.
Must Read: 13 Best Bodybuilders Who Didn’t Win the Mr. Olympia Title
Kai Greene
Kai Greene is one of the most inspiring bodybuilders of all time. Greene came from humble beginnings and took up bodybuilding as a creative outlet. “Mr. Getting It Done” is one of the best posers the sport has ever seen.
Soon after starting his journey, Greene entered the upper echelons of pro bodybuilding. Greene has three runner-up finishes at the Mr. Olympia (2012, 2013, and 2014) behind Phil Heath. The Brooklyn native has won three Arnold Classic titles (2009, 2010, and 2016). The rivalry between Greene and Heath stands out as one of the fiercest battles in the history of bodybuilding.
Robby Robinson
Robby Robinson is one of the icons of the golden era of bodybuilding. Nicknamed “The Black Prince,” most bodybuilding fans remember him from his role in the cult classic Pumping Iron (1977). Robinson has won several bodybuilding contests, including Mr. America, IFBB Mr. World, Mr. Universe, Night of Champions, and Masters Olympia.
At the time of writing, Robinson is 77 years old. He still trains at the Mecca of Bodybuilding, Gold’s Gym, Venice Beach, CA, and is in incredible shape.
Chris Cormier
Chris Cormier was one of the biggest bodybuilders of his era. “The Real Deal” competed in over 72 IFBB pro shows, winning 12. He also finished runner-up six times at the Arnold Classic. Although a top-tier bodybuilder, Cormier was known for his hardcore partying lifestyle. He placed sixth at the 1994 Olympia, beating the likes of Nasser El Sonbaty and Ronnie Coleman.
Serge Nubret
Serge Nubret of France had a cameo in Pumping Iron (1977). “The Black Panther” amazed Arnie and Columbu with his jacked physique at the show. He placed runner-up behind The Austrian Oak at the 1975 Olympia, while Lou Ferrigno had to settle for a bronze medal.
Nubret has won several bodybuilding competitions, including the 1976 NABBA Mr. Universe and the 1977 WBBG Pro. Mr. World and Mr. Olympus. The Black Panther founded the World Amateur Body Building Association (WABBA) in 1975 to host amateur bodybuilding competitions.
Vince Taylor
Taylor won 22 IFBB competitions during his three-decade-long career, a record only beaten by the legendary Ronnie Coleman and Dexter Jackson. Taylor competed in six Mr. Olympia contests, finishing in the top six four times. He won the bronze medal at his debut Olympia appearance in 1989. He repeated his performance in his sophomore year at the O in 1991. With five titles under his belt, Taylor is also the winningest Master Olympia champ.
Albert Beckles
Albert “Al” Beckles is a Mr. Universe and three-time Night of Champions winner. Beckles competed at the Mr. Olympia 13 times, with a runner-up finish behind Lee Haney at the 1985 O being his best outing; Beckles was 55 years old then. He placed among the top five six times at the O. Beckles won the Niagara Falls Pro Invitational at the age of 61.
Michael Ashley
Michael Ashley was known for his insane symmetry, balance, conditioning, and presentation. Ashley’s career highlight has been winning the 1990 Arnold Classic. The most interesting part? Ashley claims to be a life-long natty. However, Ashley hung up his posing trunks after placing out of the top 10 at the 1991 AC. He believed he could only come this far while staying natural.
Harold Kelley
Harold “King Kong” Kelley is in a league of his own and is the most decorated Wheelchair bodybuilder of all time. He is a five-time Wheelchair Olympia champion. He has maintained a vice-like grip on the division since its introduction in 2018. Kelley is also a six-time Arnold Classic Pro Wheelchair champ.
Kelley ended up in a wheelchair at the age of 36 after a T11 & T12 spinal injury suffered in a car crash. He competed as a bodybuilder before his accident and resumed his competitive ambitions after he received a go-ahead from his doctors. The rest, as they say, is history.
Lenda Murray
Murray took the women’s bodybuilding division into a whole new stratosphere with her ungodly muscle mass and definition. Her physique was so outstanding that she won the Ms. Olympia title on her debut in 1990. She held onto the title for the next five years.
Murray retired after placing runner-up to Kim Chizevsky-Nicholls in 1996 and 1997. However, after a seven-year hiatus, she made a comeback in 2002 and surprised everyone by winning the Olympia gold medal. She retired after winning her eighth Ms. Olympia title in 2003.
Iris Kyle
With 10 Ms. Olympia title wins, Iris Kyle is the winningest pro female bodybuilder of all time. No other bodybuilder, male or female, has ever managed to match or beat Kyle’s Olympia win record. She has also won the Ms. International (Arnold Classic) title seven times.
Kyle ended Murray’s dream run in 2004 and bested her record to become the most successful female Open division bodybuilder of all time.
Cydney Gillon
At the time of writing, Cydney Gillon has won the Figure Olympia title six times (2017-2022) and is the only bodybuilder on this list who is actively competing, which tells you something about her potential. She also has won the Figure International (Arnold Classic) twice (2019 and 2022). Gillon is famous for her perfect figure proportions, muscle separation, size, balance, and flow. She also has some of the best presentation skills on stage.
FAQs
Are black bodybuilders more genetically gifted than white bodybuilders?
Many people believe that black bodybuilders have better genetics for building muscle than their white counterparts. Although black bodybuilders hold more Mr. Olympia titles than Caucasian athletes, most of these Sandow trophies are consolidated among three or four athletes. There is no scientific evidence to prove that bodybuilders of African descent have better genetics for bodybuilding than white athletes.
Is it easier for black bodybuilders to build muscle?
Besides genetics, building muscle mass depends on several factors, including diet, training, recovery, previous experience, and overall health. No research has been conducted to determine if black bodybuilders build muscle more easily than their peers.
Who is the biggest black bodybuilder of all time?
The eight-time Mr. Olympia champ Ronnie Coleman weighed over 310 pounds in the off-season and is arguably the biggest (and heaviest) black bodybuilder of all time. That said, Nigerian bodybuilder Victor Richards competed during the Dorian Yates era and weighed around 310 pounds. Richard got his IFBB Pro card in 1992 but never competed in a pro bodybuilding show.
Wrapping Up
These 21 bodybuilders prove that greatness knows no boundaries of race, ethnicity, or background. These famous black bodybuilders embody possibility, showing that you can turn your dreams into reality, irrespective of your skin color or where you come from.
I hope these bodybuilders’ courage, passion, and dedication inspire you to challenge stereotypes, strive for excellence, and embrace greatness, not just in bodybuilding but in your own fields.
Is there any other legendary black bodybuilder that should be on this list? Let me know in the comment section below.
Albuterol Dosage
Albuterol, commonly known as a bronchodilator used to treat respiratory conditions like asthma, has garnered increasing interest among bodybuilders for its potential benefits in performance and fat loss. As bodybuilders explore its potential, understanding the appropriate albuterol dosage becomes crucial for optimizing results while ensuring safety. Albuterol Dosage for Bodybuilding: Albuterol belongs to the same…
IGF-1 Insulin-Like Growth Factors in Bodybuilding
Unleash the power of IGF-1 in bodybuilding to maximize your muscle growth, recovery, and performance. Discover the benefits of IGF-1 LR3, the recommended dosages for beginners, intermediate, and advanced bodybuilders, and how to safely incorporate this potent growth factor into your bodybuilding journey. Unlock your full potential and achieve optimal results with the help of IGF-1.
9 Bodybuilders Whose Bodies Turned Against Them After Using Steroids
Substandard steroids from the black market can potentially kill. The same applies to the misuse of anabolic steroids even though they’re balanced. In this article, we are going to look at bodybuilders who regretted misusing steroids after their bodies turned on them. Please note that some of them are deceased and in no way does this article victimize them based on their steroid use history.
Steroid users are reminded that their bodies respond differently to the drugs. Only a few adverse or fatal cases have been reported as a result of steroid misuse. Steroids, like any other drug, come with side effects which range from mild to severe. However, the chemicals might start reacting with your body and cause complications. You’re advised to discontinue the use of a particular steroid immediately it starts causing complications. Most importantly, be reminded that the effects from using steroids can be reversed with the right therapy.
Must Read:: 10 Famous Bodybuilders Who Died in the Line of Duty and Why
George Paterson
George Paterson was the 2019 Arnold Classic Championship winner. Sadly, he passed on at the age of 37 due to steroid-related complications. The official cause of death was reported to be sudden cardiac dysrhythmia due to hypertensive cardiovascular disease. But steroid use was cited as a contributing factor.
Paterson had a long history of steroid use and his death came at a time when he was preparing to compete for Mr. Olympia at the Orange County convention center. Fitness experts had predicted that he was the favorite to win the competition before his death. It is possible that Paterson had used too much steroids while preparing for the contest, which turned out to be fatal.
Rich Piana
Another bodybuilder who had a rough path with Steroids, Rich Piana’s death was much publicized. Many people knew him as a bodybuilder but he was also a youtuber and businessman. His major achievements include winning titles for: NPC Mr. Teen California (1989), NPC Mr. California (1998), and other NPC competitions in 2003 and 2009.
Up until his death in August 25, 2017, Piana defended his steroid use, insisting that he is not hooked. However, he admitted more than once that indeed the drugs ‘can kill you’. Piana was placed in a medically induced coma for two weeks prior to his death. When the police searched his home after his death, they found 20 bottles of testosterone, which suggests he might have taken a lot of it before passing out. Piana was one of the most followed athletes on Instagram with 1.2 million followers. He was 46 at the time of his death.
Related Article:: Why People Die from Steroids These Days
Naved Jamil Khan
Steroid misuse can affect different vital body organs depending on how your body responds to them. As for Naved Khan, the drugs had taken a toll on his liver to a point he needed a transplant. He was diagnosed with Hepatitis B and got admitted at the ICU. Doctors cited excessive steroid use as the reason behind his condition. Khan was only 23 years when he died, so his was a case of steroid misuse rather than prolonged use. And just like Piana, Khan died a day before he took part in a bodybuilding competition being held in Thane city.
Khan was found to have dangerously high levels of cortisol in his body. This is a steroid hormone that falls under a family of steroids known as glucocorticoids. These drugs are very potent and could mess up your system if misused. His mother noted that Khan used to order steroids online and inject himself regularly. She further urged young people not to misuse steroids so as not to meet the same fate as her son.
Lex Darne
Darne developed difficulties breathing and had a puffy face soon after using illegal steroids he ordered online. He was initially taken to hospital where he begged the doctor to give him testosterone. The doctor denied his request and that is when he resorted to buying illegal ones from the internet. Darne was a gym owner and fitness enthusiast at the time of his death. A South African by birth, he had moved to the UK where he met his death two weeks later.
Darne’s family knew nothing of his steroid until they accompanied him to the UK hospital and saw his medical records history. His mother, Barbara Darne felt sad that he had been using all that and not letting anyone know. It was later revealed that he used to hide the drugs he was taking for his injury. Darne breathed his last on the morning of July 29, 2020.
Mike Matarazzo
The man fondly remembered as ‘Big Guns’ by his friends had only a 20% heart function at the time of his death. He succumbed to a heart-related condition that is suspected to be due to prolonged steroid use. Matarazzo didn’t win a major title but he was among the most ripped bodybuilders of his time. The closest he came to winning a title was in the 1998 Mr. Olympia contest where he finished 9th. He last appeared in the event in 2001 where he finished in the 21st place.
Mike Matarazzo was using steroids on and off throughout his career. Medical experts have hinted that the use of the drug could have contributed immensely to his death. Matarazzo died in 2014 aged 47.
Ben Harnett
Ben Harnett was known to take steroids ahead of every competition. The father of one would eventually meet his fate in February 2019. He was found dead at his home in Guide Post, Northumberland. An inquest into the cause of Harnett’s death revealed that he had been using body-enhancing drugs. His father, Harnett Snr. Also stated that his son was also using cocaine alongside steroids. This revelation could be the reason Harnett’s death was swift.
A family man who had not even celebrated his first anniversary of marriage, Harnett left behind a devastated 24-year old wife and an infant. His love for the gym proved to be his undoing as he misused steroids trying to make the most out of his body.
Robby Ryder
Robby Ryder is probably the youngest bodybuilder to succumb to steroid misuse. He was a British upcoming bodybuilder when he met his tragic death at the age of 20. It is reported that Ryder died from complications caused by steroid drugs he bought online. He had collapsed at his home in Hull shortly after opening a pack containing the drugs. Fingers were pointed at illegal steroids once again. Ryder’s death showed the consequences of a perpetual culture where young bodybuilders use excess steroids to build muscle quickly.
Must Read:: Steroids Usage Among Young People
Robby Robinson
Robby Robinson is still alive but he has his dark past with steroids. The legendary bodybuilder states that he didn’t used to take steroids until he moved to California from Florida. One day he took a shot and went home, he sat down and his head started spinning.
It is his body’s reaction to steroids that made him restrict their use to during competitions only, and even then, he would take very small amounts once in two weeks. Robinson would not take any steroids during the offseason. He has urged the government to regulate the steroid market because it is doing the opposite of building careers in many cases.
Unidentified Bodybuilder Working to Get Arnold Schwarzenegger’s Physique
The Coroner reported in 2013 that a bodybuilder whose identity was suppressed collapsed and died during a 45 minutes workout. It is also reported that the 20-year old died of a cardiac arrest caused by steroid use. A staunch follower of bodybuilding legend Arnold Schwarzenegger, the lad was prepared to do anything to look like his idol. Those ambitions pushed him into steroid and dietary stimulant use that caused is untimely death.
Overall
Deaths and other health complications caused by steroid misuse have plagued the bodybuilding industry for decades. Surprisingly, such cases are very rare in elite bodybuilders such as past Mr. Olympias. It is possible that the bodies of experienced bodybuilders have developed tolerance to the drugs.
Additionally, elite bodybuilders have mastered the art of balancing their steroid intake and knows exactly where to get the right product. Steroid products from the dark web are not only illegal but also sub-standard. It is very likely the product you buy from an untrusted entity will cause you trouble. Young and aspiring bodybuilders are advised to trust the process and work it out in the gym first before resorting to steroids. Successful bodybuilders will tell you that it is the hard work that gets you there, steroids only come as a second option.
Dwayne the Rock Johnson Vs. John Cena – Workout Motivation
Dwayne the Rock Johnson and John Cena are former WWE super stars who dominated the rings in the 90s and 2000s. Both have had successful wrestling careers that have seen them bag many awards and honors. Their huge physique and muscular bodies have seen them featured in several films. What many people don’t know is that the two have invested heavily in their physique through Workout training and diet. Surprisingly, the Rock and John Cena have unique approaches to bodybuilding that have worked out well for both of them. In this article, we are going to compare the two legends and see exactly what shaped their careers for so long.
Stats
The Rock Johnson
John Cena
Height
6’5”
6’1”
Weight
262 lbs
240 lbs
D.O. B
1972
1977
WWE Titles
17
19
WWE Debut
1996
2001
Training and Exercises
The Rock – if you usually follow The Rock on Instagram, then you know that he doesn’t shy from sharing his secrets. Recently, The Rock started doing workouts that correspond to a role he was going to play in his next movie. Every role is unique and requires a different body which The Rock must attain at all costs despite his aging physique. For instance, he really worked hard for the movie Adam and Eve where his physique was much needed.
For his role as Hercules, The Rock had a crazy workout plan very few people can manage. He used to do it 5 days a week for up to 6 weeks. Here is a glimpse of his weekly workout plan in no particular order.
Workout
Body Part
Exercises
Sets (Reps)
Arms
Overhead rope extension.
Cable rope curl.
Bodyweight dip.
Rope pushdown.
Standing EZ-bar biceps curl.
EZ-bar preacher curl.
12 reps each
Legs and Calves
Hack squat
Lying leg curl
Seated calf raises
Standing calf raises
Leg press
Dumbbell walking lunge
Dumbbell Romanian deadlift
Leg extension
(25) 4 sets
(12) 4 sets
(50) 5 sets
(75) 5 sets
(50) 4 sets
(40) 4 sets
(12) 4 sets
(25) 4 sets
Chest
Alternating dumbbell bench press
Incline barbell bench press
Hammer strength incline press
Flat bench flye
Cable crossover
Bodyweight dip
4 sets (12)
6-12 reps
4 sets (12)
3 sets (12)
3 sets (15)
until failure 3 sets
Back
Pull up
Seated cable row
Barbell shrug
Straight-arm rope pulldown
Cable lat pulldown
One-arm dumbbell row
Cable face pull
4 sets until failure
3 sets (12)
4 sets (12)
3 sets (12)
3 sets (12)
12-10-8-8 reps
3 sets (12)
Shoulders
Standing lateral raise
Bent over lateral rise
One-arm cable lateral raise
Hammer strength shoulder press
Seated dumbbell overhead press
4 sets (12)
4 sets (10)
3 sets (20)
12-10-10-8 reps
3 sets (10)
Sometimes The Rock does his workouts while recording himself. This is a good chance to do it along if you have the equipment but trust me, it’s going to be really tough.
As for his role in Black Adam, The Rock worked on his upper body from Monday to Friday, with a rest on Tuesday. He would do leg exercises on Saturday and various other exercises that target specific muscles.
John Cena
Another beast in the gym, the man you cannot see hasn’t got many film roles unlike The Rock. But that does not stop him from performing insane exercises if need be. Some people wrongly assume that Cena’s physique is purely as a result of his genetics. The truth is that this guy works harder than the average bodybuilder, and the results are there to be seen. If you want to know he has earned that amazing body, check his weight in high school and compare it to now; he now weighs 240 pounds, which is twice his weight back then.
John Cena’s workout schedule is a bit fixed compared to that of The Rock. Apart from regular training, Cena performs 60 sets of crunches after every day of training. Here is a breakdown of the legend’s weekly training exercises.
Workout
Body Part
Exercises
Sets (Reps)
Arms
Preacher curl
Standing dumbbell curl
Seated dumbbell curl
Tricep dip
Seated barbell extension
Rope pressdown
Single arm cable pressdown
Lying tricep extension
5 (12)
3 (12)
3 (12)
4 until failure
3 (20)
3 (20)
3(10)
6 until failure
Legs and Calves
Standing bodyweight leg raise
Seated leg raises
Standing single leg curl
Single leg extension
Leg press
Leg extension
Squat
Hack squat
4 (25)
10 (20)
4 (25)
3 (10)
5 (20)
4 (15)
4 (10)
3 (15)
Chest
Bench press
Inclined bench press
Cable crossovers
Inclined machine press
Pec dec
(10) 3
(20) 4
(15) 4
(20) 4
(15) 4
Back
Pull up
Barbell shrug
Deadlift
One arm dumbbell row
Barbell row
High pulls
Lat pull down
4 until failure
5 (20)
4 (15)
5 (20)
5 (20)
4 (20)
5 (20)
Shoulders
Dumbbell lateral raise
Machine lateral raise
Machine overhead press
Military press
Seated overhead press
Rear delt machine flye
3 (12)
5 (20)
5 (20)
3 (10)
3 (10)
5 (20)
Diet plans
The Rock and John Cena have unique meal plans that have helped them get where they are in terms of physique. We are going to compare seven-day meal plans of the two giants.
Meal (Quantity)
The Rock Johnson
John Cena
Meal 1
Oatmeal (2 cups)
Whole eggs (2)
Cod (10 oz)
Oatmeal (with applesauce)
Whole eggs (2)
Egg-whites (6)
Meal 2
Veggies (1 cup)
Sweet potato (12 oz)
Cod (8 oz)
Protein bar
Meal 3
Veggies (1 cup)
Chicken (8 oz)
White rice (2 cups)
Brown rice
Chicken breasts (2)
Veggies
Meal 4
Veggies (1 cup)
Rice (2 cups)
Fish oil (1 tbsp)
Cod (8 oz)
Wheat pita bread (whole)
Tuna
Meal 5
Baked potato (12 oz)
Steak (8 oz)
Spinach salad
Whey protein shake
Banana
Meal 6
Rice (2 cups)
Cod (10 oz)
Salad
Pasta/brown rice
Veggies
Chicken/fish
Salad
Meal 7
Veggies (1 cup)
Egg-white omelet (10)
Casein protein (30 grams)
Omega-3 fish oil (1 tbsp)
Cottage cheese (low fat)
Casein protein
As you might have noticed, John Cena’s meals are not restricted very much compared to The Rock’s. However, that diet plan has worked for him as did The Rock’s. It is also important to note that these meal plans are altered from time to time as the circumstances dictate. Also, the overall diet restriction for the two is that they should eat enough food with protein, but at the same time make healthy choices.
Related Article:: The Correct Diet Plan That Complements Your Bodybuilding Cycle!
Workout Equipment
Workout equipment are universal for everyone that visits the gym but some people tend to prefer some more than others. For instance, apart from regular gym workout equipment, the following is The Rock’s other preferred gear:
UA sport wireless train headphones.
True wireless flash project Rock buds.
UA project Rock 1 sporty kicks.
UA HOVR Phantom project Rock shoes.
Project Rock Terry short-sleeved hoodie.
Project Rock 90 bag.
The Rock, John Cena, and other successful fitness gurus have one thing in common; the always invest in their equipment. Dieting alone will not help you acquire that amazing body and physique. You need to buy quality equipment that will serve your needs for a long period. Quality gym equipment are characteristically very expensive, but will outlast obsolete ones bought in the streets. So, the first step towards working to become like these legends is to invest in your gear and equipment. Most importantly, ensure your body gear is comfortable enough to allow you perform various exercises.
One must also have a healthy, well-balanced meal plan to supplement training. You need more protein and measured amounts of calories in your diet. But if you’re not sure of what meals to take, consult your personal trainer for appropriate guidance. It is important to watch your diet so as not to lose the gains you’ve mad at the gym; the reverse is also true.
Discipline
Finally, you might not make it to the top without a robust training program and discipline. The first sign of failure is not having a workout plan and not sticking to one. The Rock and John Cena are very disciplined when it comes to training and other things related to their careers. You don’t have to adulterate your schedule over petty things that don’t contribute much to your overall success. Additionally, make sure to create time for things you failed to do because something important came up, and don’t procrastinate whatsoever. Do this and watch your star rise above bodybuilding legends we know today.
Overall
If you’re looking for role models to look up to as far as bodybuilding and fitness are concerned, look no more because you have them in The Rock and Cena. Follow their various social media accounts and see for yourself what we are talking about. However, we would like to warn beginners to be careful about copying everything these pros do because it took them time and a lot of effort to get there. Start small and with hard work and determination, you will get there eventually. There are more inspirational bodybuilding articles on our blog. Consider reading all of them and your bodybuilding career will be a blissful one.
+10 Biggest Female Bodybuilders Who Ever Walked the Earth
Women are naturally endowed with smaller muscles, so we get fascinated when we see them killing it at the gym. Female athletes have been involving themselves in bodybuilding for decades. Some have even proven to be better than most men. Gone are the days when male bodybuilding overshadowed female bodybuilding, women are now giving men a run for their money as far as bodybuilding is concerned. Female bodybuilding took shape in the 70s and has continued to weather all stems and become better. We have prepared for you a list of the biggest bodybuilders in history who are also the greatest in the world of female bodybuilding.
Related Article:: 4 Famous Female Bodybuilders And Their Diet
Roxie Beckles
She comes first in our list not only because she’s a mammoth of a female but also because she achieved a lot in her professional female bodybuilding career. She won Team Universe National Championship in 2013, launching her career as a respected bodybuilder and coach. Roxie’s physique is one that turns heads around, an indication that the time spent in the gym is paying of with amazing body results. Despite her massive muscles and physique, Roxie is a humble soul who has contributed immensely to the growth of the fitness and bodybuilding industry. She has partnered with the New York Road Runners Foundation to coach kids in the organization’s fitness programs. Most importantly, she’s come up with amazing programs such as weight loss, flexibility, and core strengthening to help those struggling in bodybuilding.
Roxie Beckles – #instagram
Lenda Murray
Lenda Murray is a huge name in the bodybuilding industry and you must have heard about her at some point if you love this sport. Those who know her remember she dominated most female bodybuilding events in the 90s. In fact, she defended her titles and went unbeaten for five years (1990-1995). She would come second in the Ms. Olympia title in 1996 and 1997.
Lenda Murray – #instagram
Murray would later compete in the same event in 2002 where she clinched the title and defended it the following year. Her dark muscular body was unparalleled and many female bodybuilders dreaded standing next to her in shows. Lenda Murray was inducted into the IFBB hall of fame in 2010, just six years after retiring from active bodybuilding.
Joan Marie Laurer (Chyna)
This American fitness queen is considered one of the biggest bodybuilders that ever existed. She caught the attention of the public in 1997 when she participated in a World Wrestling Federation (WWF) promotion. The bodybuilder’s star continued rising as she took part in various bodybuilding shows such as the New Japan Pro Wrestling in 2002 and Total Nonstop Wrestling held in 2011. Chyna is also an entertainment celebrity and has appeared in several magazines, TV shows, and other live events.
Joan Marie Laurer (Chyna) – #Twitter
Additionally, she has been featured in a couple of films, thanks to her massive, well-chiseled body. The athlete continues to be a role model to many upcoming bodybuilders and fighter all over the world. Truly, whoever referred to her as the ‘ninth wonder of the world’ had every reason to coin it.
Iris Kyle
Iris Kyle is another decorated bodybuilder with many titles to her name. She came second to the Ms. Olympia title in 2001, 2004, and 2006-2014. She won the title of IFBB Ms. International in 2004, 2006, 2007, 2009, 2010, 2011, and 2013. Very few bodybuilders have achieved such a fete given the competitive nature of the sport. Iris Kyle has Lenda Murray for an amazing bodybuilding career since she got inspiration from her. It is Murray’s achievements that made Iris change her career path from basketball and softball to bodybuilding.
Iris Kyle – #instagram
She started it at a very young age, thus had all the time to build an enviable physique. Iris’s first win was in 1994 when she won the Long Beach Muscle Classic title.
Lisa Marie Varon
Lisa is nicknamed ‘the legend of extreme female bodybuilding’ and goes by the ring name Victoria. She won the title of WWE Women’s Champion twice as well as many other titles.
Follow her on – #instagram
Although Lisa studied biology and medicine, she decided to pursue bodybuilding where she became the women’s champion a record seven times and a Total Nonstop Action Wrestling title once. Like many other great bodybuilders, Lisa had a role model who happened to be Joan Marie Laurer. She followed in her footsteps from a young age and went on to become like her idle.
Kim Chisevsky
Chisevsky is perfect example of how hard work and determination can transform someone. She was once the laugh of town due to her chubby body. However, she ignored all the negativity and kept working on her physique.
Follow her on – #instagram
Long story short, Chisevsky is currently one of the most ripped female bodybuilders with a body to die for. Considered one of the biggest bodybuilders of her time, she contested and won Ms. Olympia on multiple occasions (1996-1999). Her physique may have undergone some changes since she is now in her 50s and a mother of two, but she is still looking fit as ever.
Nancy Lewis
Nancy Lewis is an American female bodybuilder with a rich history in the world of bodybuilding. She was active between 1992 and 1998 where she won numerous awards and owners. However, her career kicked off during the 1991 NPC USA Championship where she won the contest and earned her pro card. Lewis took a break from active bodybuilding for four years and came back stronger than ever. She would proceed to win the Jana Tana Classic Title in 2002 which capped her successful bodybuilding career.
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Andrea Shaw
The 2020 Ms. Olympia winner has many other titles to her name including the winner of:
IFBB Omaha Pro.
IFBB WOS Rising Phoenix World Championships.
Follow her on – #Instagram
Andrea Shaw’s career path has always been geared towards bodybuilding from when she was young. For instance, she participated in competitive cheer and gymnastics as a child. Her mother who was a fitness trainer greatly influenced her decision to choose fitness as a career. She would also draw inspiration from established female bodybuilders whose pictures she admired in magazines. She started doing professional bodybuilding at the age of 17 and went on to become one of the greatest.
Nikki Fuller
Nikki Fuller was naturally born strong and she decided to put that strength into good use. Consequently, she started bodybuilding at a very young age, something that prepared her body adequately for the tasks ahead. Considered one of the biggest bodybuilders in history, Fuller’s biceps measured an impressive 457 mm at the peak of her career. She also weighed around 90 kgs at that time, making her a moving mass of muscle.
Follow her on – #instagram
Despite her unique physique, Fuller did not win a title for Ms. Olympia or Ms. International until in 1998 when she won the Novice Oregon. However, she finished among the top 10 for both contests in 1992. Nikki Fuller also participated in bodybuilding modelling and got featured in several women’s magazines. Most importantly, she was always included in the list of top female bodybuilders, mostly appearing in the top 10.
Yaxeni Oriquen
Yaxeni Oriquen is a Venezuelan professional bodybuilder who moved to the United States to pursue a career in bodybuilding. Her first major title was a Ms. Olympia, which she won in 2005, more than fifteen years after launching a professional career.
Follow her on – #instagram
Her bodybuilding career which started in 1989 has been slow but sure. On top of her Ms. Olympia title, Yaxeni has also won Ms. International five times. Also considered one of the most jacked up bodybuilders of her time, Oriquen has now shifted her focus to fitness coaching. She has a modern gym where she trains aspiring bodybuilders and other fitness clients.
Overall
Female bodybuilding is still in its infancy compared to the more established and famous male bodybuilding. However, there are hundreds of female bodybuilders who have set the pace and shown that women can also make it in this field dominated by men. Moreover, women have to work harder than their male counterparts who are naturally muscular to come out of their shadows. Most female bodybuilders discussed in this article can be found on Instagram and YouTube. Search their channel and follow them for regular motivation. Follow our blog for more inspirational articles and get access to quality bodybuilding drugs and supplements.
Bodybuilders Who Didn’t Allow Disability to Ruin their Career
Bodybuilding is a sport many people admire and would want to participate in it. However, only a few actually make it in this highly competitive sport. It involves a lot of resistance exercises to achieve muscularity and good physical shape. Most importantly, it involves the coordination of virtually every body part and organ to achieve the desired results. However, it is unfortunate that some people lack some of these parts due to accidents and illnesses or are unable to use them like everyone else. What’s more amazing is that some of these people have found a way of overcoming their various disabilities and do things like normal people, sometimes even better. To prove that disability is not inability, here are 10 bodybuilders who defied all odds to become some of the best in the world.
Nick Scott
Scott was normal for the first 16 years of his life, until a horrific car accident changed his life forever. On that fateful day, Scott was behind the wheel, heading to an undisclosed location. Then his car lost control and veered off the road, flipping several times before landing in a ditch. He came around after some time, only to realize that he couldn’t feel his body from the waist downwards.
The doctors would later break to him that he was paralyzed from the waist. Scott had to take painkillers to ease the excruciating pain he was feeling but again it meant he won’t leave the hospital where he could access the drugs easily. He didn’t like this and decided to do without the painkillers, the first battle he had to win in his new condition. Scott left hospital later on and had to withstand the pain until he healed completely.
Scott’s next assignment was to pursue his passion despite the situation he was in. He began a bodybuilding career that saw him become an inspiration to many people. Scott is referred to as ‘the best’ because he outdid many people with otherwise normal bodies throughout his bodybuilding career.
Related Article:: 10 Bodybuilders on Instagram you Need to Follow
Anand Arnold
Anand Arnold is an Indian professional bodybuilder who, like Scott, overcame all obstacles to realize his dreams. His love for bodybuilding started at a young age. He was only 13 when he started following his brother to the gym. By the age of 15, he was one of the few rising stars in bodybuilding in India. However, this was to be brought to a screeching halt by a fist-sized tumor in his lower back. He underwent surgery to remove they cyst but he became paralyzed due to neck down paralysis. Doctors said he’d remain bedridden, something that put a test to his bodybuilding career.
Anand Arnold refused to be confined to his bed by the partial paralysis and decided he would pursue his dreams regardless. He started going to the gym on a wheelchair and continued doing what he loved most. The determinant was so good at bodybuilding that he went ahead to win a Mr. India bodybuilding title among many other awards.
Nino Savona
This man walks in crutches but possesses a body many people only dream of. Sanona says he has God to thank for his incredible spirit of determination that inspires many. He knows that he must work harder than everyone else and it is this determination in training that has seen him become one of the best. People who have seen him train at the gym think he overworks himself with the many intense exercises. Additionally, Sanova is known to stop at nothing until he achieves a particular objective he has in mind. Sometimes he even puts down his crutches and run on the treadmill harder than most of you fully functional folks. The legend cites people with disability as the reason he works so hard, just to prove to them that disability cannot stop them from realizing their dreams.
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Sham Singh Shera
Sham Shera is a victim of polio which made him partially disabled. However, this did not put him down and decided he want to do bodybuilding at the age of 15. He was very disciplined in his training routine and diet.
His efforts eventually paid off with several bodybuilding awards coming his way. For instance, he won the IFBB World Championship on two occasions; in 2011 and 2015. He also became North India Champion three times, a fete very few people have achieved. Sham Shera continues to be a household name in bodybuilding corridors, inspiring many to go for it even when disability seems to get in their way.
John Quinn
A motorcycle accident broke many of John Quinn’s bones and nearly shattered all his dreams in the process. He is a staunch Christian who believes the accident was God’s plan to make him bigger than his former self. It is this kind of belief that shaped his life as far as bodybuilding is concerned. Quinn has a strong mind that has seen him work to strengthen his body as well. He advises people to chase their dreams irrespective of the situations they find themselves in. Most importantly, he believes impossibility is only in the mind and that people can overcome challenges by changing their mindset. John Quinn is a successful bodybuilder with an admirable body and is worth following on his various social platforms.
Sophie Butler
Sophie Butler who is in her mid-20s met her fate in the place she enjoyed being the most, a gym. On that fateful day of July 2017, a loaded Smith machine fell on her back, severing most of her bones. She was taken to hospital where she underwent surgery. However, she ended up becoming paralyzed from the waist down. For once she though all her dreams have come to an end, but decided otherwise after coming to terms with her situation. She continued going to the gym on a wheelchair and would do all sorts of exercises, five to six days a week.
Not even a post-traumatic stress disorder she developed after the accident could prevent Sophie from pursuing her passion. Her caregivers at hospital and rehabilitation center where she was recovering encouraged her to go to the gym. Thereafter, she went home and her family moved to a new town. Sophie’s dad found a good gym for her where she started working out. Long story short, Sophie is now a full package of fitness coach, influencer, and advocate for people with disability. She is currently based in the United Kingdom.
Reggie Benett
Reggie accidentally shot himself with a gun he was playing with at the age of 13. The incident left him unable to walk and affected many aspects of his life. However, he decided to turn things around for himself and those living with disability like him by becoming a bodybuilder. Expectedly, he had to work harder than fully functional people and he was prepared to do just that.
Apart from active bodybuilding, Reggie is also a motivational speaker with a huge fan base. He uses this platform to inspire and motivate people to pursue their dreams even when the situation is not favorable. The bodybuilders does everything on a wheelchair, which makes him more of an inspiration. Most importantly. He advices people against giving excuses and do the impossible instead.
Matt Elson
Matt Elson suffers from a rare type of cerebral palsy that impairs one side of the body. Hemiplegia, as the condition is known, has paralyzed Elson’s left side. However, he has decided to put the healthy side of his body into good use by becoming a bodybuilder. Elson started by building his confidence and mental strength to prepare for the task ahead. He also took care of his emotional strength by starting a family in his early 30s. Despite having a career in marketing, Elson decided to throw all his strength into bodybuilding. He came to know about disability bodybuilding and did his best to create a name there.
It took him a little over 5 years to become an elite bodybuilder with many admirers. He went ahead to qualify for many bodybuilding contests including PCA Hampshire, BodyPower, British PCA finals, among others. Elson won many titles including the recent PCA European Championship. Winning an American competition is his biggest objective at the moment.
James Sutliff
Last on our list is James Sutliff, a bodybuilder who doubles up as a disability fitness coach. Everything was just fine until James woke up one day and found he is unable to speak and move his hand normally. He would later learn that he is suffering from Dystonia, a condition that causes the body’s muscles to contract uncontrollably. Despite this sad realization, James refused to let it change his life for the worst. He capitalized on this rare type of disability to become one of the best bodybuilders. Most importantly, he used his experience to change the lives of others through coaching and motivational speaking. James adapted to his condition quickly and turned it into an inspirational story that encourages many people in similar situations.
Conclusion
Disability and bodybuilding are two things many people don’t think could work together. However, the bodybuilders discussed above have proven beyond reasonable doubt that anything is possible through hard work and determination. This article is meant for everyone who is afraid of pursuing their dreams because of disability. It can be done all you need is a strong mind and determination to overcome any situation you find yourself in. Please note that the article is not meant to shame people who consider themselves normal but are not performing as they should. Rather, it sends a general message that all of us have what it takes to make it in bodybuilding whether they are disabled or not.
6 Things Bodybuilding Pros Do Every Day
These Are The Habits Of The Pro Bodybuilders and Athletes
Becoming a pro at anything takes years of practice and work. What if you didn’t have so much time on your hands? What if you could straighten the learning curve to speed up your gains?
We sat down to analyze the behaviors and habits of the professional bodybuilders which could explain their success at the sport, and we’re happy to tell you we managed to find a pattern that sets them apart from the rookies.
Set Goals
By not setting goals, many people fail at the first step in achieving their goals. As someone rightly said, “If you’re failing to plan, you’re planning to fail.” You must step into the gym with a game plan or you’ll end up laboring away your time.
You also need to streamline your goals and make them actionable. Having a goal as simple as “gain muscle mass” isn’t going to cut it. Be more specific. “Add 10lbs of muscle mass in 12 weeks” is a goal that will push you to do your best.
Consistency
One of the biggest factors of mastery in a field is consistency. If you give in to the resistance and don’t practice what you want to get better at regularly with full devotion, you’re going to fail at it.
There will be days when you’ll want to take a day off or you’ll be tempted to go out with friends and family instead of training, but it’s days like these that will show your mettle and set you apart from the crowd.
Follow A Holistic Approach
Bodybuilding, like any other art, doesn’t work in isolation. To get better at the sport you’ll need to learn about biomechanics, nutrition, recovery techniques, supplementation along with going all-out in the gym.
You might start your training career with lifting big weights and solely focusing on getting huge, but after some time (and injuries), you’ll earn some wisdom and find ways to take a holistic approach.
Journal
Journaling is one of the most undervalued practices in bodybuilding, especially if you are an amateur. In the beginning, it might be a little intimidating to remember the names of the exercises, let alone the amount of weight you used, the number of sets and reps you performed in your workouts.
Having a record of all your workouts can help you set PR goals for your future workouts. You shouldn’t limit yourself to the numbers, you should write about your thought process in and outside the gym to have better clarity.
Invest In Yourself
The day you stop expanding your knowledge and limit yourself to what you already know, the same day you’ll hit a plateau. You should always be on the lookout to learn new techniques and ways of getting better at your craft.
Never hold yourself back from investing in yourself by applying for classes, seminars, conferences, webinars, reading books, etc. You should treat your education like the job it is meant to be.
Be Your Biggest Critique
The first point in this article is to set very specific goals. You also need to follow up and review your progress periodically. If you’re on the right path, keep going. Re-route and get on track if you think you’ve strayed off.
Don’t take the criticism or appraisals of others too seriously but be ruthless while judging your self. You should maintain a record of your physique with body measurements and pictures and take account of any injury or movement issues. Set standards for each and then evaluate yourself on the same.
Who is your favorite bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
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