Tag: Bodybuilding
Improve The Shape And Size Of Your Glutes With This Workout
It’s time to improve the shape and size of your glutes with this workout
Contrary to the common assumption, glute workouts aren’t just for women. If you have a muscular upper body and shredded legs, a flat rear can make you look awkward. Muscle symmetry and balance are important if you’re aiming for aesthetics.
When people talk about leg workouts, their primary focus is quads, hams, and calves. They completely overlook training their glutes. All pro athletes, male and female, work on their glutes in one way or the other.
1. Squats – 3 Sets 12 Reps
Squats are an overall leg builder. This is a compound exercise which can help in developing your glutes, hams, quads, and calves. Squats should be a staple in your leg workouts. This exercise has enough variations that you can try a new one every time you perform them.
For optimal results, you need to make sure you maintain a full range of motion while performing glute exercises. Going only parallel to the floor isn’t going to do anything for your butt. ‘Ass to the grass’ is the way forward.
2. Donkey Kicks – 3 Sets 12 Reps
Donkey kicks are an isolation exercise. All the tension is placed on your glutes during this exercise. There are two versions of this exercise which you can try. The first is the bodyweight version and the second is performing it on a leg extension machine.
You can start performing this exercise with body weight and as you get better you can switch to using weights on the leg extension machine. You need to have a strict form throughout the exercise otherwise you might recruit your hamstrings.
3. Barbell Hip Thrusts – 3 Sets 12 Reps
Glutes are the target muscle group for barbell hip thrusts. Lie down across a flat bench with only your shoulders on the bench and place a barbell on your thighs. Your feet should be placed flat on the floor so that your calves are perpendicular to the floor.
Try touching the floor with your butt at the bottom of the movement. Thrust your crotch upwards and try forming a bridge with your body. Hold and squeeze your glutes at the top of the movement. Return to the starting position and repeat.
4. GHD Hyperextension – 3 Sets 15 Reps
GHD (glute ham developer) is brought into the mainstream by CrossFit. This is an incredibly effective exercise if you want to develop the back of your legs. Keep your glutes tight throughout the exercise and flex them at the top of the movement.
If you don’t have an access to a GHD at your gym, you can use a flat bench for this exercise. Place your knees at the edge of the bench and ask someone to sit on your ankles. Hold onto some weights to make this exercise harder.
5. Reverse Abductor Press – 3 Sets 12 Reps
Reverse abductor press focuses on the outer sides of your rear. This exercise can also improve your hip mobility. Stand while facing the seat and place your feet on the foot rests and your knees against the knee pads.
Hold onto the seat to improve your range of motion. You need to establish a mind-muscle connection to make the most of this exercise. Don’t just go through the motions while performing the abductor presses. Hold and squeeze your glutes at the top of the movement.
Which is your favourite glute exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
REDCON1 Drops Sponsorship To Arnold Classic In Response To Recent Comments
REDCON1 has decided to drop sponsorship of the Arnold Classic following comments made by Arnold Schwarzenegger.
The 2021 Arnold Classic is set for Sept. 25 in Columbus, Ohio. Just weeks before the event, one of its biggest sponsors, REDCON1 decided to cut ties.
On Monday, REDCON1 announced that it will no longer be a sponsor for the Arnold Classic. This decision came after comments made by Arnold Schwarzenegger regarding anti-maskers amid the COVID-19 pandemic.
“After much deliberation, we have decided at REDCON1 to no longer sponsor the Arnold Classic or any of the Arnold events around the world,” Aaron Singerman, the founder of REDCON1, said in an Instagram post on Monday.
In a recent interview with CNN’s Bianna Golodryga, Schwarzenegger spoke out against people who do not wear masks during this time. Schwarzenegger referred to the anti-maskers as “schmucks.”
“There is a virus here,” Schwarzenegger said. “It kills people and the only way we prevent it is: get vaccinated, wear masks, do social distancing, washing your hands all the time, and not just to think about, ‘well my freedom is being kind of disturbed here.’ No, screw your freedom.”
These comments did not sit well with REDCON1 and this is why they have decided to make a move.
“Anyone who says “screw your freedoms” is un-American, and REDCON1 is a patriotic pro-freedom brand,” Singerman wrote in his caption on Instagram. “We support freedom of choice.”
This is a decision that will cause many to form an opinion. This includes Patrick Bet-David, who commented on Singerman’s Instagram post.
“Both your position and your approach is far and respectful,” Bet-David wrote. “Sometimes when a person is so distanced from what it meant for them to come to America as an immigrant, they forget the values and principles this great nation offered them. It sounds like that’s what’s happening to Arnold. A man that’s been on the walls of my military barracks and gyms for the last 25 years. Out of touch comment he made.”
Bet-David is referring to Schwarzenegger’s journey from Austria to become a bodybuilding icon who has also made an impact on the movie screen and in politics.
“A guy who had nothing and no advantages, who never made an excuse, and created tremendous success,” Singerman said. “He became an icon based on his work ethic, his charisma, and his grit.”
It will be interesting to see if other sponsors follow suit after the comments made by Schwarzenegger. The Arnold Classic is just five weeks away and it will have a bit of a different feel this year. Singerman finished by saying that they do not feel that Schwarzenegger should be cancelled.
“We don’t want Arnold censored or cancelled. We just can’t support his opinion with our dollars.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Matt Jansen Answers: Did Big Ramy Cement Mr. Olympia As A Size Game?
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Matt Jansen believes that Big Ramy further cemented Mr. Olympia as a battle of size… but there’s one wild card catch.
Matt Jansen is the trainer who has been working with Nick Walker during his rising success. Walker has been compared to Dorian Yates and his size is being praised as he continues to improve and prepare for the Mr. Olympia. With Big Ramy’s win in 2020, it seems he is further raising the bar when it comes to muscle mass. In our latest GI Exclusive interview, we ask Matt Jansen if Big Ramy has cemented Olympia as a game of size – and how that may help Nick Walker’s future.
During our conversation with Matt Jansen, we asked him how he first got into bodybuilding and coaching. What brought him to the place he is today – now known as an iconic modern coach responsible for fantastic physiques? Jansen goes into detail about his past as a bodybuilder and how his entire world was changed when he started focusing on a new training strategy that included a bigger focus on rest.
This change of pace opened Matt Jansen’s mind towards the power of coaching and training knowledge. He later then became mentored under Neil Hill – which began his path towards becoming the coach and trainer he is today. He’s now coaching one of the most threatening up-and-comers in the pro league – Nick Walker.
Nick Walker is a bodybuilder who brings unprecedented amounts of mass for his age. Still in his 20s, he already looks like a mass monster who had been training well into his 30s or 40s. Of course, he still has improvements to go – but he already has become highlighted as a big contender in the sport.
That’s why we also asked Matt Jansen about Big Ramy’s win at the Mr. Olympia 2020. Ramy represents true mass monster size unseen since Ronnie Coleman. While he has struggled to match the same kind of sharp conditioning that made Ronnie Coleman one of a kind – Ramy pulled it together for a truly rewarding physique last year.
Does Big Ramy’s win finally put the nail in the coffin when it comes to size? Has the Mr. Olympia proper become a battle for the most shockingly massive bodybuilder with good conditioning?
Matt Jansen believes so – and also jokingly admits that this will help Nick Walker’s future at the Mr. Olympia. If judges will all be pairing up competitors against Big Ramy in the center – having mass monster size will be of huge importance.
But Matt Jansen does also admit that the mass monster battle is not 100% set in stone. There is one wild card that can change the way judges lean – whether it be this Mr. Olympia or down the line. Matt Jansen believes that Shawn Rhoden presents a smaller but immensely aesthetic physique that can still overcome the likes of Big Ramy. Of course, Rhoden is not able to compete as of Mr. Olympia 2021.
If Shawn Rhoden were able to compete – Matt Jansen believes it can skew the Olympia lineup to favor both aesthetic and mass monster equally. Shawn Rhoden won the Mr. Olympia before against many mass monsters larger than him. He has the talent to do it again.
Alas, we don’t know when or if that will ever happen at this point. So for now it seems mass monster size will dominate as Big Ramy returns as the Olympia champion. Of course, the joy of competitive sports is that anything can happen. Nothing is set in stone – but for now Matt Jansen is feeling good about Nick Walker’s future pairing up against the likes of Big Ramy.
You can watch Matt Jansen speak in detail about his coaching origins, Big Ramy, and the Mr. Olympia in our latest GI Exclusive interview segment above.
Top 4 Exercises To Unleash A Truly Massive Back
Get bat wings.
When it comes to improving strength and physical form it sometimes requires an athlete to implement new methods into their program. To solely rely on the same methods of training is to more than likely ensure running into a wall. Whether it’s bodybuilding or some other athletic endeavor, you never want to be going backwards. Instead it’s all about making one improvement after another on the road to shaping what’s considered to be the perfect physical form.
Of all the muscle groups and body parts that make up the human body, the back is definitely one of the most important to develop. Building up your back muscles are a great way to bring together your upper body. There’s a tendency to overdue ab exercises as well as focusing too much on the chest, leaving the back isolated and looking less than impressive. The whole point of bodybuilding is to bring together your body to make the ultimate package. It’s no simple task to get a symmetrical upper body and be as shredded and defined as you hope to be.
But building up the back isn’t solely about building muscles, it’s also ensuring that the stabilizers in the back are strong as well. By strengthening the back stabilizers it will guarantee that the most important lifts you perform, the squat and deadlift specifically, will be taken to the next level. Try adding these helpful exercises to your routine.
ISO Hold Front Squat
The iso hold front squat is a great method for building up strength in the upper back. The fronts aren’t something most people think about when considering back development, but the truth of the matter is that the back is engaged while squatting as well, specifically at the top of the movement. With iso hold front squats you load as much weight as your one rep max, lift the barbell in a front squat position and hold in a static position for a five to ten second hold.
Dumbbell Back Extentions
This exercise is great for building up the thoratic spine which is located in the upper region of the back. The movement is performed on a glute-ham developer and not only works the upper back region, but the entirety of the back itself. With some heavy dumbbells held at chest level this exercise can help improve compound lifts like the squat and deadlift.
Band Good Mornings
This exercise may not include any weight lifting, though there is a chain variation that can be considered, but he band good morning is a great technique help with upper back development without putting too much stress on the body. While standing on one end of the rubberband and wrapping the other around the neck you lift the upper body up from the bent over state until you’re fully erect and repeat the motion for reps. This a great and easy way to gain tremendous back strength.
Will you add these exercises to your routine? Are they already apart of your training? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
Pro Bodybuilder Alena Kosinová Passes Away
Czech IFBB Pro bodybuilder Alena Kosinová dies after being rushed to the hospital in Alicante, Spain.
Tragic news hits the bodybuilding world this weekend with the passing of IFBB Pro bodybuilder Alena Kosinová. The Czech bodybuilder was in Alicante, Spain to compete at the 2021 Europa Pro.
At the time of this writing, there has been no official statement on the cause of death. Early reports have claimed that Alena Kosinová was rushed to the hospital and doctors were unable to revive her.
In 2017, Kosinová won the Ben Weider Legacy Cup New Zealand and later earned her pro card in 2019 at the Czech Virus Open Cup in Women’s Physique. She then later moved up to the Women’s Bodybuilding division. She competed in the Romania Muscle Fest Pro, placing 4th, in 2019. She also earned second place at the European Pro in 2020.
Alena Kosinová was then set to compete in the Olympia 2020, but ultimately had to drop out due to complications with COVID-19 – though no specific details were given at the time. Her most recent competition was the 2021 Portugal Pro. She received 5th place.
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Guy Cisternino Announced Retirement At 2021 Texas Pro
Guy Cisternino decided to call it a career following his performance over the weekend.
The 2021 Texas Pro was full of excitement with some of the top competitors in the sport facing off. Following the announcement of the 212 Division results, Guy Cisternino made an announcement of his own.
After placing sixth in Irvine, Texas, Cisternino told a sold-out crowd that he will be retiring following the competition.
Guy Cisternino has been a force in the 212 Division since earring his pro card in 2008 at the NPC National Championships. He has picked up victories in some major competitions such as the 2011 Europa Dallas Pro 212, 2014 Toronto Pro 212, 2015 New York Pro 212. These are just a few of his is victories as a pro. Cisternino’s most recent victory came in the 2019 Niagara Pro Falls 212.
It has been a difficult couple years for Cisternino. He was involved in a car accident that kept him out of competition and struggled with difficulties involving COVID-19 recently. He was able to rebound and perform in his final competition in Texas over the weekend.
The accomplishments of Guy Cisternino cannot be discredited. Since becoming a pro, he has finished in the top five 25 times. In 2014, Cisternino went through a stretch where he was difficult to beat. He picked up victories at the Europa Dallas Pro 212 and Toronto Pro 212. Sandwiched between was a second place finish at the 2014 New York Pro 212. This marked three-straight competitions where he was in one of the top two spots.
Cisternino took to Instagram to commemorate his final competition before calling it a career.
“Let the work do the talking…tell em then show em.”
Guy Cisternino has been a big name in the 212 Division for years now. He will be a name that is missed in conversation but he has certainly accomplished plenty during his career on stage.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2021 IFBB Europa Pro Results (LIVE UPDATES)
Complete results from the 2021 IFBB Europa Pro.
The 2021 Europa Pro saw some more qualifications for the 2021 Olympia being handed out. Alicante, Spain was the site of the biggest qualifier that takes place in Europe and it is a real treat for the fans of the sport. This time around was no different.
The pending matchup between Roelly Winklaar and Nathan De Asha was enough to build anticipation heading into the event. Winklaar returned to the stage in Chicago, where he placed fifth, and was expected to compete the following weekend before pulling out. He took some extra time to prepare for the Europa Pro. De Asha will also make his return after a long period or preparation.
Tim Budesheim entered the competition as a dark-horse favorite. He is coming off a second-place performance at the Mr. Big Evolution Pro in July. The top two in each division will earn a qualification to the biggest competition of the year.
There were a total of 10 divisions at the Europa Pro with winners vying for a qualification to the Olympia. Check out our full breakdown of the 2021 IFBB Europa Pro results below.
2021 Europa Pro: All Division Winners
A quick breakdown of the winners in each division from the 2021 Europa Pro. All winners are now automatically qualified to compete in the 2021 Olympia.
Men’s Bodybuilding: coming soon
Men’s 212: coming soon
Men’s Physique: Youcef Djoudi Anava
Classic Physique: Fabian Mayr
Women’s Bodybuilding: coming soon
Women’s Physique: coming soon
Figure: coming soon
Fitness: coming soon
Wellness: coming soon
Bikini: coming soon
2021 Europa Pro Breakdown
Classic Physique
First Place – Fabian Mayr
Second Place – coming soon
Third Place – coming soon
Fourth Place – coming soon
Fifth Place – coming soon
Sixth Place – coming soon
Men’s Physique
First Place – Youcef Djoudi Anava
Second Place – coming soon
Third Place – coming soon
Fourth Place – coming soon
Fifth Place – coming soon
Sixth Place – coming soon
Men’s Bodybuilding
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s 212
Results coming soon
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Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Women’s Bodybuilding
Results coming soon
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Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Women’s Physique
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Figure
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Fitness
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Bikini
Results coming soon
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Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Wellness
Results coming soon
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Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 IFBB Europa Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Use The Cable Pull Through For Increased Strength & Gains
Ultimate strength.
Many people out there are looking to build some great, quality muscle in order to be as shredded as their favorite superhero. It’s only natural that anyone influenced by comics and television would want to look like their favorite action hero. Think about it. There’s no doubt that when many of you first saw Predator or The Terminator with Arnold Schwarzenegger your thought process by the end of those movies was, “I want to look like that!”
There’s no shame in that at all. Every bodybuilder needs a spark that will get their engines revving. But sometimes focusing purely on aesthetics right out of the gate can end up backfiring in the long run. Building quality muscle is great, but what’s equally as important is not only building muscle that looks great, but that serve a higher purpose in your overall fitness. Building functional strength should be just as high a priority as getting ripped abs or bulging biceps.
There are plenty of ways you can build up functional strength. There are deadlifts, a perfect pull exercise, there are squats, the absolute king of all lifting exercises, but there’s perhaps one that many lifters never really consider… the cable pull through.
Sure at first glance it may seem to be some useless exercise, more like a fad than anything that can be of use for a bodybuilder or weightlifter. But in reality this movement is a truly classic exercise that many strength athletes have been using for years in order to gain increased strength. So why is the cable pull through such an effective exercise?
Stronger Posterior Chain
One reason this exercise should be in your regimen is because it gets your posterior chain in great condition. That means your hamstring, glutes, lower back, and even calves are worked by performing this exercise. It’s truly helpful in strengthening the lower body and core as well, so it can help you in other lifts.
Improved Squat and Deadlift
Speaking of improving your lifts, the cable pull through is great for giving you a stronger squat and deadlift. Because the exercise improves lower body strength as well as core strength, lifting more weight with the deadlift and squat is a given. It’s certainly a great exercise to use if you plan on hauling increased weight.
Easy to Learn
Perhaps the greatest benefit to using the cable pull through is that it’s extremely simple to learn and master. It doesn’t require too much to actually get the movement down. The form is fairly simple and because of that it’s an exercise that can be easily added to your routine.
Is the cable pull through apart of your training routine? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
A Guide To Help You Set Realistic Fitness Goals
How To Set Achievable Fitness Goals
Most people fail to achieve their fitness goals because they set unrealistic expectations. As someone rightly said, if you fail to plan, you’re planning to fail. If you step inside a gym without a plan, you’ll be doing nothing more than waste your time.
If you want to transform your body but don’t know where to start, you’ve come to the right place. In this article, we’ll be teaching you how to set the right fitness goals for yourself so that you’re able to achieve your dream physique.
Begin With The End In Mind
The first and the most important thing while setting your fitness goals is that they should be quantifiable. If you want to lose weight, you should know your current weight and the exact amount of weight you want to shed.
Training to lose weight without a plan will not be as effective as having the numbers in front of you. If you want to increase your bicep size, have the inch-goal in your head. It’s okay to start with a goal and then modify it once you achieve it.
Know If It Possible
Some people make the mistake of setting such ambitious goals that they end up overwhelming themselves. The goal of losing 20-pounds in a month might sound motivating, but how will you feel when you don’t achieve it?
There are chances you’ll want to quit training when you don’t achieve your big goals. You should consult someone who has already done what you’re trying to do before starting to work for it. The right advice from a professional can take you a long way.
Set A Deadline
Many people quit the fit lifestyle abruptly. It’s because they stop training for a couple of days, those days turn into weeks, weeks into months, and months into forever. Setting a deadline for yourself will make you stick to your workout, diet, and recovery programs.
Following a timeline can instill the feeling of urgency in your training. Once you have a deadline, you’ll also get a reality check if what you’re trying to do is achievable in the given amount of time.
Tracking
All the points in the article are co-related and work in harmony. Falling off the fit-life bandwagon can also be credited to a lack of tracking. Some people have a goal, know it’s possible, set a deadline for themselves but still fail because they don’t know if they’re headed in the right direction and at the right pace.
Tracking your progress can act as the checkpoints in the path of your fitness goals. Keep checking off the smaller goals as you make your way through to achieve the bigger ones. You should track your progress as per your deadline.
Accountability
Most people give up on their fitness goals because they’re not accountable to anybody. When you decide on transforming your body, you should tell your friends, training partner or post about it social media.
Sharing your goals with people will force you to have a realistic goal in mind, set a deadline for yourself, keep a track on your progress and will keep you accountable. Being accountable to a person can push you to do everything in your power to achieve your goals and save yourself the embarrassment of failing or dropping out.
What are your fitness goals for this month?
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
2021 IFBB Texas Pro Results
Complete results from the 2021 IFBB Texas Pro.
The 2021 IFBB Texas Pro has begun and there will be some more Olympia qualifications handed out. The Irving Convention Center in Irving, TX is the host of what is destined to be a weekend full of great competition featuring some of the biggest names in bodybuilding.
The Texas Pro will be handing out ten athletes an invitation to the 2021 Mr. Olympia coming this October. A total grand prize of over $40,000 will be paid out across the bodybuilders this weekend.
It begins with Steve Kuclo. The Dallas native will look to top the competition in his home state and earn a spot to compete at the biggest event of the year. Kuclo is viewed as one of the favorites to win the Men’s Bodybuilding category but it will not be easy.
Iain Valliere will be back in action after a victory at the 2021 Tampa Pro. Despite already having an automatic qualification to the Olympia, Valliere will continue to compete to try and continue to build momentum. Phillip Clahar, who finished second to Valliere in Tampa, will also be back in action. He has a chance to finish at the top of the field this time around. All three competitors are at peak physical condition which means the Texas Pro has a chance to be extremely entertaining.
Hassan Mostafa will also look to keep pace. He has not earned a bid just yet but he is in line too in the standings. Mostafa has competed in many qualifiers and has placed quite well recently.
There were a total of six divisions at the Texas Pro with winners vying for a qualification to the Olympia. Day one of the competition included prejudging and finals for the Classic Physique, Women’s Physique, Men’s Physique, and Bikini. The full results from Day Two have not been announced. Check out our full breakdown of the 2021 IFBB Texas Pro results below.
2021 Texas Pro: All Division Winners
A quick breakdown of the winners in each division from the Texas Pro 2021. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s Bodybuilding:
Men’s 212:
Classic Physique:
Men’s Physique:
Bikini:
Women’s Physique: Ashley Jones
2021 Texas Pro Breakdown
Women’s Physique
First Place – Ashley Jones
Second Place – Lenka Ferencukova
Third Place – Elizabeth Bradshaw
Fourth Place – Jeannie Feldman
Fifth Place – Priscila Cavilha
Men’s Bodybuilding Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s 212
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Classic Physique
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s Physique
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Bikini
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 IFBB Texas Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.