Tag: Bodybuilding
IFBB Chicago Pro 2021 Results
Complete results from the IFBB Chicago Pro 2021.
The bodybuilding season just keeps rolling along with another qualifier. Competitors flocked to the Grand Hyatt Atlanta Buckhead in Atlanta,GA to compete in the IFBB Chicago Pro 2021. Below, we have the complete results from the event with the winners qualifying for the 2021 Mr. Olympia on Oct. 7-10 in Orlando, FL.
Roelly Winklaar was a late addition to the competition and entered the weekend as one of the favorites in the Men’s Open division. Winklaar burst onto the scene in 2010 and made a name for himself because of his incredible size and conditioning. Over the last year, Winklaar has been in and out of competitions, especially after running into difficulties with COVID-19.
The Men’s Bodybuilding division was certainly one to watch this weekend. Hassan Mostafa and Mohamed Shaaban headlined what was a talented group. Both competitors have been aggressive in pursuit of qualifying for their ticket to the Olympia.
Hassan Mostafa has been near the top in all competitions he has been featured in. He finished third in both the New York Pro 2021 and California Pro 2021. Back in June, Mostafa racked up another third place finish at the Puerto Rico Pro 2021.
Mohamed Shaaban has had a similar fate. He finished second in Puerto Rico, behind Akim Williams. In California, Shaaban came up short once again with Patrick Moore edging him out for first place. Both Shaaban and Mostafa have a chance to finish near the top of the standings where the top three will automatically qualify for the Olympia.
There were a total of 10 divisions at the Chicago Pro with winners vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the IFBB Chicago Pro 2021 results below.
Chicago Pro 2021: All Division Winners
A quick breakdown of the winners in each division from the Chicago 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:
Women’s Bodybuilding:
Fitness:
Figure: Julia Waring
Bikini:
Women’s Physique: Patricia Gosselin
Wellness: Kass Gillis
Chicago Pro 2021 Breakdown
Men’s Bodybuilding Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Men’s 212 Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Classic Physique Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Men’s Physique Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Women’s Bodybuilding Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Fitness Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Figure Results
First Place – Julia Waring
Second Place – Julia Di Pompeo
Third Place – Sandra Grajales
Fourth Place – Larhannah Robinson
Fifth Place – Danielle Yablin Rose
Sixth Place – Anita Davis
Bikini Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Women’s Physique Results
First Place – Patricia Gosselin
Second Place – Lenka Ferenčuková
Third Place – Brittany Watts
Fourth Place – Elizabeth Bradshaw
Fifth Place – Katherine Hall
Sixth Place – Sheena Washington
Wellness Results
First Place – Kass Gillis
Second Place – Bruna Seredich
Third Place – Renee Jewett
Fourth Place – Daisha Johnson
Fifth Place – Mallory Myers
Sixth Place – Clarissa Sanchez
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Chicago Pro 2021. 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!
Talking Huge With Craig Golias | EP 8: Surgery Mishaps, Travel Diet Tips, & More
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Craig Golias discusses the tragic death of Odalis Santos Mena, training to failure, and how to maintain a bodybuilding diet while traveling.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about the tragic and recent passing of Odalis Santos Mena, training to failure, and diet trips for bulking while traveling.
There were a lot of topics to cover in this week’s episode of Talking Huge after a busy week and as the bodybuilding season moves closer and closer to Olympia weekend. The top of the week was met with tragedy in the bodybuilding world. Odalis Santos Mena sadly passed away at just 23 years old due to a botched surgery. Craig and Vlad discuss the situation and open up the conversation to surgeries in bodybuilding as a whole. They also discuss training to failure, how important it is in bodybuilding, and tips to properly train to failure without injury. Other topics include how to stay motivated after taking a break from the gym, the best supplements for bodybuilders, and how to properly diet while traveling without losing gains. There’s a lot to cover so let’s jump right into it.
The Tragic Passing of Odalis Santos Mena
Odalis Santos Mena’s death this past week hit the bodybuilding world hard. Not only is any death sad – but to pass away at such a young age (23 years old) is truly heartbreaking. Additionally, the death was seemingly preventable. Odalis Santos Mena underwent a procedure to stop sweating. A strange, and rare procedure indeed. Unfortunately, it was a procedure she would not survive. Though there has yet to be an official investigation – signs point towards the anesthesia as the main attribution to her death. Was it due to a freak accident, malpractice, or something else? We’re not quite sure at the moment.
Craig Golias and Vlad Yudin send condolences out to friends and family of Odalis Santos Mena. They also talk about how much more sad it feels when a death happens so randomly as this one. All deaths are tragic. But seemingly sudden and simple ones such as this feel heavier on the heart. Of course, the sad truth is that there is always an inherent risk to any procedure or surgery that requires anesthesia.
Craig and Vlad talk about other surgeries that are popular in bodybuilding and the risks involved. Is this kind of surgery culture bad in the big picture? Is the risk, even when minimal, not worth it when an outcome like this could happen? Craig and Vlad break it down.
Craig Golias’ Tips On How To Travel And Stay Huge
Craig Golias is a bodybuilder who values staying huge above all else. He has admitted previously to doing unhealthy things with his diet just to achieve that in the past. More recently, he has become more educated on how to properly bulk with clean meals, stay huge, and keep himself healthier.
But when it comes to traveling – a lot of healthy options get thrown out to of the window. If you have a six hour flight or even longer, how do you maintain the mass amount of clean meals required to keep bulking? Is it okay to take one day off? Or does it throw off everything completely?
Craig Golias breaks down his tips and tricks to staying huge and staying on diet while traveling. The truth of the matter is, sometimes you have to do some things that are less pleasurable when it comes to taste and comfort in your diet. Pre-prepped meals are always the way to go. If you need to eat over 6,000 calories in a day – make sure to bring pre-prepped chicken and rice on your flight.
Craig recounts having to cut up his cooked chicken into small cubes and breaking it down into tiny bags so that it would pass security on check out. He would then scarf down little cubes of chicken on the plan every few hours. It wasn’t glorious. It felt like work in fact – but sometimes that is what is necessary to maintain a bodybuilding diet.
Ultimately, Craig Golias states that anyone who is serious about their bodybuilding lifestyle and diet will see food as a means to an end rather than a pleasurable dining experience. Like Jay Cutler once said, “I don’t eat for taste, I eat for function.” Traveling is not an excuse to break your bodybuilding diet. It’s simply a challenge you’ll have to overcome.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as training to failure and tips on how to avoid getting injured. They also discuss the best supplements that all bodybuilders should take who are looking to bulk up. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
John Meadows Returns Full Interview | Training Shaun Clarida, Biggest Bodybuilding Mistakes, & More
In May of 2020, the bodybuilding world was in shock at the announcement that John Meadows had suffered a heart attack. Thankfully, he made a full recovery. Later in 2020, one of the pro bodybuilders that Meadows trains, Shaun Clarida, earned himself the Olympia title.Now just under a year after his heart attack and Shaun Clarida’s big win, we reconnected with John Meadows to look back at the entire experience, his recovery, working with Shaun Clarida, and what the future holds.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with John Meadows. Beyond his recovery, we are now releasing the full length interview including additional topics such as the biggest mistake bodybuilders make, lifting heavy vs lifting light, and an analysis of the Olympia 2020.
Listen To Our John Meadows Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full John Meadows interview here:
An Inside Look Into Shaun Clarida’s Olympia Training Strategy
John Meadows makes it clear that in Clarida’s case, slow and steady wins the race. Clarida had been making small changes to his training prep year after year. Trail and error worked towards finding the best strategy that worked most efficiently for his body.
Meadows can’t attribute the win to any sort of secret. It was simply persistence. Not only in the willingness to train hard – but also the willingness to think hard. What we mean by that is the ability to stay vigilant on the overall training plan. What can be improved? What isn’t working? What is the ultimate combination of exercises to inch up to that next level?
This is the strategy that John Meadows used on Clarida to bring him to perfection and a Mr. Olympia win. Of course, now that he’s found that perfect combination and physique – where does he go to ensure another victory in 2021?
John Meadows sticks to the same plan. There were still some tweaks that he believes Shaun Clarida can make to further tighten up even the smallest of flaws. Beyond those changes, the key element going into 2021 is intensity. According to Meadows, there is a bad habit of critics believing that intensity needs to be pulled back reaching the ideal physique. That a pro bodybuilder can go “too intense” thus causing a missed mark at the next competition.
John Meadows thinks this is all bullshit. He understands that beginner and intermediate bodybuilders might need to pull back on intensity until they become more experienced. But for pro bodybuilders like Shaun Clarida, he believes that finding little ways to push intensity even farther is the best tactic to guarantee a second Olympia victory.
The Biggest Training Mistakes Bodybuilders Make Today
John Meadows is a former competitive bodybuilder who now helps train pro bodybuilders today. He is deeply involved with the bodybuilding community and works with both veteran and up-and-coming bodybuilders throughout the industry.
That’s why we thought he was the perfect person to ask – what are the most common bodybuilding mistakes happening today? You may not be making all of these mistakes – but it can be a helpful guide for what just might be the biggest oversights the new generation of bodybuilders are making.
John Meadows starts off by stating one of the biggest mistakes he sees today comes as a direct result of social media. He believes that the constant ability to see incredible physiques on apps like Instagram create a warped perception of how bodybuilding really works. More specifically, that bodybuilders now attempt to stay extremely lean all year.
The reality is that in order to improve your physique, you need to go through adjustment phases throughout the year. If you want to build more size, you can’t stay extremely lean for the entire year. You need to go through a bulking phase to help build more mass – then cut it down to a lean look once you’ve achieved the size you want.
Bodybuilders today feel so much pressure to appear lean for social media – that it is actually hindering these bodybuilders’ ability to build bigger and better physiques within a timely manner. It’s slowing down the process towards bigger success.
The other big mistake is one that you might not expect. John Meadows believes that there has been advice growing in popularity within the bodybuilding community. Advice that he believes is actually wrong and should be debunked.
John Meadows believes that young bodybuilders are being advised to train less hard. Due to this, the past few years have produced bodybuilders that don’t train as hardcore in the gym. While it’s true that there is a limit to how far a bodybuilder should push in the gym – Meadows thinks the advice has become over-exaggerated in recent years. This causes bodybuilders to train with less intensity than is needed to succeed in the sport.
The good news is – John Meadows thinks that the newest crop of bodybuilders are starting to amp up the intensity again. Based on the bodybuilders he has seen recently, he thinks a new era of hardcore training athletes is on the way up in bodybuilding.
Wrap Up
John Meadows is a man who can provide rare in-depth knowledge on all things bodybuilding from training perspective. There are far many more topics we discussed in our hour plus interview that could be vital for anyone looking for insight into optimizing bodybuilding training. So make sure to watch our latest full length GI Exclusive interview with John Meadows above!
How The Close Grip Dumbbell Press Can Enhance Your Bodybuilding Goals
Work to build a stronger chest and triceps with the close grip dumbbell press.
When it comes down to it, benching anything is essential for building that chest strength and making sure those pecs pop. While we all seek that shredded physique, enhancing certain muscle groups can change our body composition to the point where that ultimate aesthetic is fulfilled. While the barbell is a clear favorite for many exercises, as it has the ability to seriously enhance growth and size, the use of dumbbells when it comes to a chest exercise may be overlooked.
Using dumbbells should not be taken for granted for great exercises exist that will surely fire up those chest muscles so they have no choice but to grow. The close grip dumbbell press is one of those dumbbell exercises that has the ability to build strength and size while also providing for a host of other benefits. A common variation of the traditional dumbbell chest press, this will work to target your triceps more while challenging your chest in different ways. While it has the ability to carry over into functionality and sport specific movement, it is at its core, a great chest workout to fire up those chest muscles.
Let’s dive into the close grip dumbbell press and see just what makes this exercise so great. From what it is, to the amazing benefits for your gains, and how to do it, you won’t be disappointed with the results when you throw this into your workout routine. Working to enhance our routines is something we should all aim to do for challenging our muscles differently is a great way to create muscle confusion and added time under tension so our muscles really feel the need to grow. In turn, we see that shredded aesthetic we all desire most.
What Is The Close Grip Dumbbell Press?
While it may seem obvious, the close grip dumbbell press is the same movement as a normal press, only your grip is what changes. As opposed to having your grip be around shoulder width apart, this exercise will see your hands slightly closer to each other towards the middle of the bar.
When looking to judge if you have this grip right, make sure your triceps are engaged and you will know you are closer to that close grip you want. This will simply target other muscle groups and challenge your chest in a different way while offering a nice alternative lift to your chest day workouts (1).
Benefits Of The Close Grip Dumbbell Press
Target Your Triceps For Growth
The close grip dumbbell press is a great exercise for engaging the triceps more to see huge growth. As an essential muscle in showing off those arms and working on pushing movements, your triceps are a bigger muscle than you think and any extra work to target them will prove to be great for your results. Since this exercise will allow you to lift more weight, the strain on your triceps will be far greater than a triceps isolation exercise.
Promote Less Elbow Flaring
A common mistake with those who bench is their elbows tend to flare out. Since some muscle groups aren’t as engaged, your elbows have free reign to travel around which can cause instability and lead to unwanted pain and injury. With an emphasis on muscle groups like your shoulders, you don’t have to worry as much about flaring since they will be more engaged.
Reduce Shoulder Pain
The close grip dumbbell press doesn’t really place stress as much on your shoulders as the wide grip or even the normal grip press does. Shoulder pain happens for a number of reasons and sometimes we just can’t help but deal with it. For those struggling with shoulder pain, looking into this exercise to change up your workouts can help alleviate that pain so you still get a workout while also keeping those shoulder joints healthy.
Challenge The Upper Chest
With so many chest exercises out there, it can be hard to find the ones that will enhance your gains the most. The key is to find ones that will target certain areas of the chest, be it the upper, middle, lower, or inner and outer regions. The close grip dumbbell press will target your upper chest, giving greater activation to this area of your chest for nice isolated work.
Work to Tackle Muscle Imbalances
Dealing with muscle imbalances can be a drag and will absolutely throw off your physique for those of us bodybuilders. By using a dumbbell, you can work each side as its own, forcing not only balance and stability, but also each muscle’s strengths and weaknesses. This will allow you to notice a change in size or if one pec is bigger or smaller than the other.
How Bodybuilders Can Capitalize With The Close Grip Dumbbell Press
When looking to get that shredded aesthetic, bodybuilders are always seeking the utmost symmetry on every part of their body. While bodybuilders know the game and challenge themselves with a variety of exercises, it is important to also know that sometimes certain areas need a little extra attention. The close grip dumbbell press provides for nice variation in your workout while targeting the upper chest as well as those triceps. For those looking to enhance physique over maximum strength and sheer lifting ability, the close grip dumbbell press is a great choice for bodybuilders.
Wrap Up
When looking to build our chests, the options for exercises can leave us baffled. The close grip dumbbell press is one of those exercises that can seriously drive home the point that your upper chest and triceps need some work and is a great alternative chest exercise to try. Add this into your routine and see the great benefits surrounding it because at the end of the day, you won’t be upset by the results you see in the mirror.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lockie, Robert George; Moreno, Matthew (2017). “The Close-Grip Bench Press”. (source)
IFBB Pittsburgh Pro Masters 2021 Results
Complete results from the IFBB Pittsburgh Pro Masters 2021.
The IFBB Pittsburgh Pro Masters 2021 took place began on Thursday, July 22 and concluded on Saturday, July 24. Competitors gathered at the Sheraton Station Square in Pittsburgh to compete for the top spot in their respective divisions.
Milton Martinez and Michael Ferguson put on strong performances on Thursday. Ferguson took home the top spot in the Men’s Physique division. He competed in three straight Mr. Olympia competitions from 2015-2017. Martinez recently placed seventh in the Puerto Rico Pro 2019 and as high as fourth during the Dominican Republic Pro Men’s 212 in 2018.
There were a total of seven divisions at the Pittsburgh Pro Masters. The full results have now been announced and we have them below. Check out our full breakdown of the IFBB Pittsburgh Pro Masters 2021 results below.
Pittsburgh Pro Masters 2021 Breakdown
Men’s Bodybuilding Results
Masters Over 40
First Place – Milton Martinez
Second Place – Kevin Klemm
Third Place – Joey DeCaminada
Fourth Place – Keith Williams
Fifth Place – John Silvey
Masters Over 50
First Place – Milton Martinez
Second Place – James Bryan
Third Place – Charles Jones
Fourth Place – John Whalen
Fifth Place – Donnie Whetstone
Masters Over 60
First Place – Donnie Whetstone
Second Place – Bruce Schneider
Third Place – Rick Scott
Masters Over 70
First Place – Pete Haina
Second Place – Jack Scow
Third Place – Ed Myska
Fourth Place – Frank Pinto
Classic Physique Results
Masters Over 35
First Place – Roderick Jackson
Second Place – Corey Simpson
Third Place – Tim Tevin
Fourth Place – Allen Kendrick
Fifth Place – Mustafa Juber Khater
Masters Over 40
First Place – Corey Simpson
Second Place – Hemradj Mulai
Third Place – Tim Tevin
Fourth Place – Allen Kendrick
Fifth Place – Jason Salinas
Masters Over 50
First Place – Brad Helm
Second Place – Charles Jones
Third Place – Randy Watson
Fourth Place – Phil Martin
Fifth Place – Vince Gentile
Masters Over 55
First Place – Randy Watson
Second Place – Phil Martin
Third Place – Thomas Mabon
Fourth Place – Tramell Taylor
Fifth Place – Gregg Russo
Masters Over 60
First Place – Alfred Scaccia
Second Place – Bruce Schneider
Third Place – Martin Burger
Fourth Place – Michael L. Holloman
Fifth Place – Rick Scott
Men’s Physique Results
Masters Over 35
First Place – Michael Ferguson
Second Place – Ben Duke
Third Place – Matt Smith
Fourth Place – Derrick Felton
Fifth Place – Bruce Nolte
Masters Over 40
First Place – Michael Ferguson
Second Place – Michael Anderson
Third Place – Kevin Reeder
Fourth Place – Ben Duke
Fifth Place – Matt Smith
Masters Over 45
First Place – Michael Ferguson
Second Place – Michael Anderson
Third Place – Kevin Reeder
Fourth Place – Dejuan Springer
Fifth Place – Mark Lancaster
Masters Over 50
First Place – Kevin Reeder
Second Place – Byron Archie
Third Place – Mark Lancaster
Fourth Place – James Johnson
Fifth Place – Rick Thomas
Masters Over 55
First Place – Daryl King
Second Place – Vincent Tushis
Third Place – Michael Samitt
Fourth Place – Alex Aguilar
Masters Over 60
First Place – Vincent Tushis
Second Place – Franklin Ausler
Third Place – Vincent Ramos
Women’s Bodybuilding Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Women’s Physique Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Figure Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Bikini Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Pittsburgh Pro Masters 2021. 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.
Chicago Pro Preview: Roelly Winklaar vs Hunter Labrada vs Maxx Charles
Chicago Pro will feature an epic battle between Roelly Winklaar, Hunter Labrada, and Maxx Charles.
It looks like the Chicago Pro got a whole lot more interesting. It looks like it’s been confirmed that Roelly Winklaar will participate at the show.
The official Chicago Pro competitors list was just released. Roelly Winklaar was one of the names on the list confirming his participation at the show. Winklaar will be facing off against other top pros like Hassan Mostafa who is still hungry for a spot at the 2021 Olympia. He will also have to face Hunter Labrada and Maxx Charles who has been looking impressive as of late.
Full Competitors List
While many speculated that Roelly Winklaar would compete at the Arnold Classic, it appears that the veteran bodybuilder has decided to take part at the Chicago Pro. Both the Arnold Classic and the Chicago Pro can grant the winner a ticket to the 2021 Olympia. But rather than contend with all the other top level bodybuilders, Winklaar has decided to try his hand at the Chicago Pro.
It’s a smart play to say the least. While Roelly Winklaar has what it takes to contend against the best bodybuilders in the world at the Arnold Classic, he’ll have a greater chance at success at the Chicago Pro. It’s simply a matter of probabilities. If he wishes to contend with the best of the best at the Olympia, earning his spot with a win at the Chicago Pro makes all the sense in the world.
Roelly Winklaar has been looking pretty impressive in the lead up to the show. While it was unclear what show he would be competing in, Whnklaar has clearly been hard at work.
The Chicago Pro Preview
The Chicago Pro show is upon us and as such it’s only right that we delve into match ups ahead, namely in the Men’s Open division. With major athletes like Roelly Winklaar, Hunter Labrada, and Maxx Charles competing, it’s anyone’s guess as to who will take top honors at the show.
Roelly Winklaar
The top veteran at the show, Roelly Winklaar is the clear front runner at the Chicago Pro. He has been putting in some quality work ever since missing out at his chance to compete at the 2020 Olympia. Now is his chance to earn a place at the 2021 show.
Now all that’s left is to see what Winklaar brings to the stage at the Chicago Pro. If the above update is any indication, we could see “The Beast” punch his ticket for the 2021 Olympia. But he’ll have his work cut out for him against some of the top talent in the division.
Hunter Labrada
With a great deal of potential and upside, Hunter Labrada clearly has what it takes to pull off a victory this weekend. Labrada has raw potential and some incredible musculature. With the kind of symmetry and proportions that could make him a champion, Hunter Labrada is clearly the biggest threat to Roelly Winklaar at this show.
Maxx Charles
Brimming with a great deal of potential himself, Maxx Charles has showcased a ton of talent in the past. At last year’s New York Pro, Charles came in fifth at the show. Many believed he should have placed higher, that he could have potentially even won the entire show. The line up may be truly staggering one, but there’s no doubt that Maxx Charles has what it takes to place in the top 3 at the show.
Who do you think will win at the Chicago Pro?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Gunter Schlierkamp: I Competed In Bodybuilding When It Was At Its Best
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Gunter Schlierkamp details the excitement he had moving to America and training at Gold’s Gym in the 90s.
It’s often said that the 90s into the early 2000s is the new Golden Era of bodybuilding. Or perhaps the second coming of the Golden Era. With athletes like Flex Wheeler, Ronnie Coleman, Kevin Levrone, and Shawn Ray among others – it’s hard to disagree. It also seems that Gunter Schlierkamp shares this sentiment as well. Schlierkamp was an outsider who entered into American pro bodybuilding during this time. In our latest GI Exclusive interview, Gunter Schlierkamp reflects on his journey to becoming pro and why he’s glad he was lucky enough to compete in what he calls the best era of bodybuilding.
No one is born a bodybuilder. If you were to look back at childhood photos of any famous bodybuilder – you would likely not expect how physically massive they would eventually become. That’s what makes origin stories so fascinating in this sport. There are millions of avenues and walks of life that eventually point towards pro bodybuilding. For Gunter Schlierkamp – his journal also involved leaving his home country to find his footing in the United States.
During our conversation with Gunter Schlierkamp, we asked him to reflect on how he discovered bodybuilding and what brought him to America. He details how quickly he saw growth once he fell in love with weightlifting. Eventually, his physique was so impressive – someone took him under his wing. That person insisted that he needs to go to America. He wanted him to compete with the greats at events like Night of Champions and, of course, the Mr. Olympia.
Gunter Schlierkamp’s journey to the United States was not an easy one. He describes first arriving and having to basically find places to sleep like a nomad. He would sleep in abandoned factories and in cars. He went head first into traveling to America and it took him some time to get his financial footing. Since he couldn’t get a bank account – he trusted someone to take his money and keep it in a bank for him. That ended poorly as he was taken advantage of.
Ultimately he made his way to California, got some financial footing, and started training at Gold’s Gym. He gushes at how lucky he was to be born at a time when he would compete and train in the 90s. Suddenly he went from idolizing athletes like Flex Wheeler to being in the same room and training alongside him. It was a dream come true.
He also believes that he competed at the best time in bodybuilding history because of the famous Joe Weider contracts. At a time before social media and over-saturation of supplement companies – Schlierkamp was able to land a Weider contract. It was like becoming a salary employee in bodybuilding. Suddenly his passion for bodybuilding was his full time career.
Today, those kind of contracts don’t happen. While there is more opportunity for profit – it’s more entrepreneurial. It relies on social media excellence (which also requires a little bit of luck) to obtain followers and generate revenue. There’s more control – but also more risk. Internet relevancy can turn on a dime.
You can watch Gunter Schlierkamp go into more detail about his bodybuilding origins and why he believes the 90s is the best era for competitive bodybuilding. Watch it all in our latest GI Exclusive interview segment above!
Best Bodybuilding Supplements For Performance (Updated 2021)
The best bodybuilding supplements will help build muscle, enhance performance, and boost recovery for all your gains and physique goals. You put yourself through constant physical and emotional stress every day. Family matters, personal issues, relationships, and balancing a job are coupled with your workouts that just take it all out of you. You eat […]
The post Best Bodybuilding Supplements For Performance (Updated 2021) appeared first on Generation Iron Fitness & Bodybuilding Network.
Does Cardio Kill Gains For Bodybuilders Seeking Growth?
We’ve all heard that cardio kills your gains, but how true is this?
It’s a common thing to hear. Cardio kills your gains. Cardio burns muscle that you’re trying to grow. Does cardio actually help me in my bodybuilding quest? We all hear these a lot. And for those of us looking to bulk up in mass and size, hearing this can deter us from doing cardio that we may actually need to benefit us. While our appearance is everything, knowing just what to do to get to that physique or maintain it can be challenging. With conflicting views like this flooding our heads, the choice to do cardio may actually be harder than we thought.
Cardio workouts are some of the most beneficial things we can do for our bodies. With many positive benefits surrounding cardio work, it would be negligent to skip out on a good cardio day. But again, what about my gains? Many have explored what happens when you mix cardio into your training routine and despite the legend of losing muscle and gains, the opposite might actually be true.
Let’s take a look at cardio and how you can strategically place into your routine to continue seeing gains while reaping the benefits of a good cardio workout. While you may still be skeptical, the benefits of giving this a try may just change your mind surrounding the myth of cardio and your bodybuilding gains.
Benefits Of Cardio For Your Health
While we all know many of these great benefits cardio can provide to our overall health and wellness, let’s first look at what cardio can do in general for us. From advancing our workouts to enhancing the quality of everyday life, cardio is something that is proven to be beneficial and effective.
Build endurance: Help enhance aerobic and anaerobic capacity for better breathing and stamina.
Strengthen your heart: Keep your heart pumping to encourage better flow and a healthier organ.
Aid in weight loss: Burn calories and control your appetite so unwanted fat starts to go away.
Increase mood: Release positive hormones to increase mood and help keep anxiety and depression at bay (1).
Prevent disease and long-term ailments: Work to manage high blood pressure and cholesterol while helping to prevent things like heart disease.
Where HIIT Come Into Play
While longer forms of cardio are great for enhancing the above benefits, there is another form of cardio training that has taken athletes by storm. High intensity interval training (HIIT) is a fast-paced style of training where you perform intervals, alternating between high intensity and recovery-style. This will allow to work at maximum capacity without struggling to complete an hour long cardio workout after a lift. When on, working at around 90% of your maximum effort will surely get your heart rate high and once you hit the recovery portion, you will be somewhere around 55-60% of your max effort to give your body time to come down before hitting it again (2).
HIIT is great for a number of benefits including promoting fat loss and changing your body composition. By keeping your heart rate high, you burn more calories, while also increasing your metabolism to burn more fat for fuel. With shorter, more intense workouts, you don’t lose muscle tissue and enter a catabolic state, but still get an increase in your endurance capacity and oxygen consumption. This short and convenient yet highly beneficial form of training is something to heavily consider, especially as a bodybuilder.
Benefits Of Cardio On Your Bodybuilding Goals
Now that we know what cardio does in general, and that HIIT is a great option for those who want a shorter workout, the fateful question comes back around: Does cardio kill those bodybuilding gains?
When it comes down to it, cardio is very beneficial for a bodybuilder. Not only does this have the ability to increase your endurance capacity to keep you training longer in the gym, but it will keep you healthier overall to promote that longevity. In a sport where your body is put through grueling workouts, strict dietary restrictions, and a good supplementation routine, you’ll need this extra help to keep you training and competing for much longer.
Working to schedule certain cardio days with your weightlifting days is important for a number of reasons. You want your body to fully recover and unwanted muscle soreness is going to happen. The extent is dependent on how much you let your body recover in between sessions. You also don’t want too much cardio on certain days which can start to degrade those hard earned muscles, so knowing just how much to put in on a given day will preserve that muscle mass and also give you everything a cardio workout can offer. On days where you do lift, lower to moderate levels of cardio will not add too much stress and can keep you fired up and ready to go. On your off days of lifting, or at least lifting big, throw in some more higher intensity work. For those who enjoy running, while too much can be detrimental for you, a good run or two a week will get you outside and taking that fresh air. Or consider HIIT on this day to feel like you got a great burn while enhancing all areas of your training and performance (3).
What’s important to remember here is that cardio can hurt your gains if you do too much, but on the whole, it has the ability to seriously enhance all of your gains. Knowing when to do it and where to place it in your workout routine is what matters.
Wrap Up
We all know we need cardio. But we just don’t know how much. A common myth is that bodybuilders will lose out on muscle mass if they do cardio. But the truth is, cardio has the benefit of really enhancing our daily lives and giving us a great boost both inside and out of the gym. Look into strategically placing cardio into your routine and really see what can happen when properly used to your advantage.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
University of Copenhagen (2018). “Cardio exercise and strength training affect hormones differently”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes”. (source)
Helms, Eric R.; Aragon, Alan A.; Fitschen, Peter J. (2014). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. (source)
A Killer Circuit Workout To Smoke Your Abs
Build Your Dream Abs With This Circuit Workout
Abs are one of the most desired muscles and yet only a few possess them. A set of aesthetically appealing washboard abs are the result of proper training, diet, and recovery. You can’t build the abs of your dreams if one of the components is out of proportion.
Performing a circuit training workout can be more effective in developing the shape and conditioning of your abs as compared to the vanilla training routine of 3 sets of 10-12 reps. Try this ab workout the next time you train your abs and let us know how it goes.
You’ll be performing a total of three circuits where each circuit will have five exercises. After each exercise, you’ll rest for 30-seconds before performing the next exercise. After completing a circuit, you’ll rest for a minute before starting the second round.
Reverse Crunches – 20 Reps
In this circuit workout, you’ll be training your midriff from all the angles to ensure overall development. The reverse crunches work the middle and lower abs and are one of the most underutilized exercises when it to abdominal development.
Lie down with your back on a floor mat and your arms placed at your sides. Keep your feet flat on the floor by bending at your knees. Bring your quads to your chest by lifting your hips off the floor while maintaining the bend in your knees. Slowly return to the starting position and repeat for the recommended reps.
Russian Twists – 20 Reps (Each Side)
Obliques are one of the most overlooked muscles when it comes to abdominal training. The obliques are the fish gill-like muscles at the side of your abs. Twisting and turning movements are the ones which target the obliques most effectively.
If you feel the bodyweight version of the exercise is too easy for you, feel free to add resistance by holding a weight plate in front of your chest with your arms extended over your knees.
Cable Crunches – 20 Reps
While you don’t need to use added resistance in every ab exercise, using weights can help bring out the definition and separation in your midriff. Make sure you’re following a full range of motion while performing all the exercises mentioned in the article.
If you want to do this ab workout at home, you can perform the orthodox crunches instead of the cable version. Controlled breathing plays an important role in abdominal training. You should be breathing out and squeezing your abs at the contraction point and breathing in while returning to the starting position.
Leg Raises To Heels To Heaven – 20 Reps
Leg raises to heels to heaven bring the goodness of two exercises into one. Lie down on an exercise mat with your arms extended at your sides. Perform a leg raise by elevating your legs off the floor while keeping your legs straight.
As you form a 90-degree angle with your legs and the floor, raises your legs towards the roof by lifting your hips off the floor. Return to the starting position in the same manner with a slow and controlled movement.
Planks – 1 Minute
Most people make the mistake of overlooking their core strength when it comes to ab training. Core strengthening exercises will not only help you in shaping your abs but will also improve your performance in functional exercises.
Perform the orthodox planks in the first set and switch to doing the side planks in the next two circuits. If you give your all in this circuit workout, your abs will be on fire by the end of the first circuit and asking for mercy by the last.
Header image courtesy of Envato Elements
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.