Tag: Bodybuilding
The Science of Isometric Training — Explained!
Can you build a stronger and more aesthetically appealing physique by not moving? Wild idea, but that’s what isometric training is all about. On the outside, it looks like nothing is happening. However, on the inside, your muscle activation is off the charts.
Isometric training is not as popular as its dynamic counterpart. I mean, an explosive snatch or a powerful bench press obviously looks pretty exciting. Isometric training doesn’t necessarily attract Instagram views or get your gym crush to give second glances. That said, it’s one of the most researched-backed methods you’re missing out on.
What is Isometric Training?
Isometric training involves static muscle contractions without any visible movement at the joints. The muscle length remains constant during these exercises, and the joint angle doesn’t change. Instead of the traditional range of motion seen in dynamic exercises like squats or bicep curls, isometric exercises focus on maintaining a fixed position against an immovable force.
The plank is a classic isometric exercise where the individual holds a push-up position with arms extended and the body straight. The muscles in the core, arms, and legs engage to keep the body stable against gravity’s attempt at sinking your midsection to the floor.
But isometric training is far more useful than just increasing stability. It will get you strong, jacked, and keep your joints happy forever.
Benefits of Isometric Training
Isometric training is often neglected, but it has a host of benefits. Holding static contractions against resistance will activate lots of muscle fibers and stimulate many favorable adaptations.
Hypertrophy
Unlike dynamic exercises, where you are moving against force, isometric exercises involve exerting force against an immovable object or resisting force applied by external resistance. This produces high tension levels, which is what you need for muscle growth.
You technically don’t need the muscles to change length during your isometric training set. In fact, it might even be advantageous to utilize isometrics when a muscle is in a shortened position. Research has shown this can help promote hypertrophy. (1)
During isometric contractions, motor units are recruited, generating tension within the muscle fibers. This tension increases muscle activation, stimulating muscle fibers to adapt and grow over time. While isometric training is often associated with improving static strength and joint stability, research indicates that it can also play a crucial role in hypertrophy. (2)
The key to growing from isometrics is similar to dynamic strength training. You need to train with enough intensity so high levels of motor unit recruitment occur along with sufficient tension imposed on muscle fibers.
Enhance Your Mind-Muscle Connection
Lifters love feeling their muscles. That burning sensation indicates that we are training what we intend to. It gives us confidence that we are training optimally and, in some cases, can even enhance our muscle growth. Many lifters report a better mind-muscle connection with their stubborn muscles after incorporating isometrics into their workouts.
Isometrics can also be incredibly effective for warming up before a workout. The mind-muscle connection you develop will prepare those muscles to activate in the workout.
Developing Strength
You’re only as strong as your weakest muscles. If you consistently fail your squat in the hole, it’s worth doing isometrics in that position. The same principle applies if you can’t lock out your bench press. Developing isometric strength in that position will be crucial for strengthening the whole exercise. Isometric training also allows you to engage your muscle fibers better and generate more force.
This also translates to improved athletic performance. Many sports, like rock climbing, martial arts, and gymnastics, involve isometrics, where you must hold muscle contractions for extended durations.
Injury Prevention and Rehab
Isometric training improves muscle fiber activation without overburdening your joints and connective tissues. The adaptations from isometric training can also increase joint stability and allow you to keep training for strength and hypertrophy while reducing the risk of injury.
From a rehab perspective, isometric training allows you to train your muscles in specific positions that you can tolerate without doing the full range of motion.
Incorporating Isometric Training Into Your Routine
Most people are clueless about how to incorporate isometric training. It can be simpler than you think. Here’s your go-to checklist for your next workout involving isometrics.
Identify Targeted Muscle Groups
Determine the muscle groups you want to focus on. You can use isometric exercises for various muscle groups, including chest, shoulders, back, core, legs, and arms.
Choose the Right Exercises
Select isometric exercises that target your desired muscle groups. Popular examples include planks and wall sits. However, you don’t necessarily need specific exercises. You can simply take an exercise you already planned on doing and do an isometric hold at a specific point in the lift.
Gradual Progression
Start with shorter holds and gradually increase the duration of contractions. Aim for 10-30 seconds initially and work your way up to 60 seconds or more as you gain strength and muscle endurance. You can use additional resistance as you gain more experience. Isometrics can be highly fatiguing, especially when added on top of your current training load.
Add Them Anywhere in Your Workouts:
If you struggle with your mind-muscle connection, isometrics can be a game-changer at the start of the workout. For example, if your knees are always achy during your leg workout and you never seem to feel your quads, it might be worth pausing at the top of a leg extension’s range of motion or doing a set of wall sits as your first exercise. This recruits your quads and reduces the stress on your knees, giving you a more effective and joint-friendly workout.
However, saving them for the end of your workout can be the way to go if you want a brutal finisher. For example, after you’ve already destroyed your quads on leg day, you can finish with an isometric split squat or a wall sit to failure.
Combine with Dynamic Exercises
Combine isometric training with dynamic exercises for optimal results. A common example of this is to pause at the most challenging point of a dynamic exercise. For example, you can add a four-second pause at the bottom of each squat. This is the most difficult portion of the squat, where muscle activation and muscle tension are highest due to the difficulty and stretched position.
For other exercises where the top is harder, you can pause for three seconds at the top of the range of motion. For example, pause four seconds at the top of a row to develop a good mind-muscle connection while minimizing momentum.
Rest and Recovery
Allow sufficient rest and recovery between isometric training sessions to promote muscle repair and growth. As I mentioned, isometric exercises can be pretty fatiguing, and many people don’t consider this when adding them to their already fatiguing workouts. It’s important to assess your training volume and adjust over time as needed, especially when adding isometrics to the mix.
Full Body Isometric Workout
As mentioned earlier, you can warm up with isometric training or finish with it to torch your muscles. You can also do a full-on isometric workout. It will feel quite different than your typical workout but don’t let the novelty of static movements fool you. These workouts are killer.
Here is a sample full-body isometric workout that you can try.
Exercise
Sets
Reps/Time
Rest
Pause Squats
3
8-12
3 min
Pause RDL
3
8-12
3 min
Pause Bench Press
3
10-15 sec
2 min
Pull Up Hold
3
20-30 sec
2 min
Wall Sit
3
30-60 sec
2 min
Overhead Carry
3
30-60 sec
2 min
Aim for the higher end of the rep range and select a load that is challenging enough to reach close to muscular failure. Rest sufficiently between sets to allow the nervous system to recover.
Popular Isometric Exercises
Here is an overview of some great isometric exercises from the sample program, along with detailed instructions to get the most bang out of your isometric training.
Wall sit
You probably did these in your middle school gym class. They are hard and don’t require any fancy equipment. One set of these will hit your brain with nostalgia and your quads with nasty burns.
Locate a sturdy and clear wall space where you can perform the exercise without any obstructions.
Stand with your back against the wall, ensuring your feet are shoulder-width apart. Keep your feet flat on the ground and your toes pointing slightly outward.
Slowly slide your back down the wall while bending your knees. Lower your body until your thighs are parallel to the ground as if sitting on an invisible chair. Your knees should be directly above your ankles, and your back should be firmly against the wall.
Hold this position as you squeeze your core and quads.
Pro tip: Hold a dumbbell or kettlebell for added resistance.
Pause Squats
Squats are great for targeting the quads, glutes, and core muscles. Pause squats involve pausing at the bottom, increasing the tension at the bottom position and forcing you to stay tighter and more stable. They also build tons of strength coming out of the hole aka the bottom of the squat.
Position yourself with your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.
Take a deep breath and brace your core.
Initiate the squat by pushing your hips back and bending your knees.
Once you reach the desired depth of your squat, pause and hold the position for the prescribed duration.
Stand back up keeping your spine neutral
Pro tip: Practice releasing your breath at the bottom to feel your quads and glutes more
Pause Bench Press
The bench press often has sticking points where the barbell seems to stall during the lift. By pausing at these sticking points, you can focus on building strength in those specific ranges, ultimately helping you push through plateaus and improve your full-range bench pressing.
Lie on the bench with your eyes directly under the barbell. Grip the barbell with a shoulder-wide overhand grip.
Unrack the bar and lower it towards your mid-chest.
Pause in this position or press it a couple inches up and hold that position for your desired amount of time. I suggest four seconds.
Complete the lift by pressing all the way up.
Pro tip: You can also hold the isometric by pressing up against safety pins.
Pause RDLs
The Romanian deadlift (RDL) is a highly effective exercise for targeting the posterior chain, including the hamstrings, glutes, and lower back. It is an excellent movement for building strength and enhancing the stability of the hip hinge pattern. However, by incorporating a pause into the RDL, you can take the benefits of this exercise to a whole new level by leveraging the benefits of isometric training.
Stand with your feet shoulder-width apart or slightly narrower. Position the barbell in front of you, resting on your thighs, with a pronated grip (palms facing you).
Initiate the movement by pushing your hips back, allowing the barbell to slide down your thighs. Keep the barbell close to your body as you lower it.
Once you reach the desired depth of your RDL, hold the position for 2-3 seconds.
Drive through your heels to rise back to the starting position.
Pro tip: Use straps if you are dealing with crazy heavy weights.
Planks
The plank is a simple yet incredibly effective bodyweight exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. It is renowned for strengthening the entire core, improving posture, and enhancing overall stability. The OG in isometric training, if you will.
Place your forearms flat on the ground, directly below your shoulders. Keep your elbows bent at a 90-degree angle.
Lift your body off the floor by pressing through your forearms and toes. Maintain a straight line from your head to your heels.
Hold the plank position for as long as you can maintain proper form.
Pro tip: Add a small weight plate to your lower back to make the exercise more challenging.
Overhead Carry
With any loaded carry, you’re technically moving, but your hips and upper body are rock solid in this variation to create tightness. These translate well to many sports that require high levels of stability as they train your shoulders, core, and arm muscles in a static position.
Choose an appropriate weighted object for the overhead carry, such as a dumbbell or kettlebell.
Press the weight overhead, fully extending your arms and keeping your biceps close to your ears. Your palms should face forward.
Begin walking forward in a controlled manner while keeping the weight overhead.
To finish the overhead carry, carefully lower the weight back to shoulder height before returning it to the starting position.
Pro tip: You can use dumbbells, kettlebells, or even barbells for this exercise, depending on how spacious your gym is.
Unleash Your Static Potential
Isometric training is a valuable addition to any hypertrophy-focused workout regimen. By targeting high motor unit recruitment, prolonged time under tension, and an increased mind-muscle connection, you will unlock new levels of muscle growth. Not to mention, you can do so without the aches and pain associated with traditional dynamic strength training.
References
Nunes J. Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clinical physiology and functional imaging. 2020. Accessed July 28, 2023. https://pubmed.ncbi.nlm.nih.gov/31984621/.
Oranchuk D. Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports. 2019. Accessed July 28, 2023. https://pubmed.ncbi.nlm.nih.gov/30580468/.
Bradley Martyn Reacts to Potential Fight w/ MMA Legend Demetrious Johnson: “I Can’t Wait”
Bodybuilder and YouTuber Bradley Martyn has been the talk of the MMA world lately, and it looks like he may have a fight lined up. On the Callabassis Fight Companion, Brendan Schaub told Martyn that Demetrious ‘Mighty Mouse’ Johnson intends to fight him when he’s back from vacation.
Martyn is an immensely popular fitness personality who built a huge following on social media and YouTube. He hosts major productions like The Full Send Podcast and Bradley Martyn’s Raw Talk Podcast. Martyn also draws headlines routinely for his brutish strength.
Recently, some of Martyn’s statements have gone viral, like when he told Pro boxer Devin Haney to his face that he’d ‘beat his ass’ in a street fight. His remarks ruffled feathers, but most MMA fans quickly laughed off Bradley’s comments. However, Martyn poured fuel on the fire again after a podcast with former UFC star Nate Diaz. During their interaction, Bradley mentioned that he could possibly take Diaz in a street fight. Martyn also had some disparaging remarks to say about Jake Paul, which prompted his brother Logan Paul to call him out.
Earlier this week, Bradley Martyn invited Logan Paul to his Zoo Culture gym for a ‘no cameras’ fight. And while fans thought these two were destined to scrap, it looks like Martyn may have to deal with an MMA legend first. ‘Mighty Mouse’ is a decorated former UFC Flyweight champion and the current One Championship Flyweight champion.
Brendan Schaub Setting Up Fight Between Demetrious ‘Mighty Mouse’ Johnson and Bradley Martyn
Schaub is convinced that Bradley would get beat up by Demetrious Johnson given his lack of combat experience.
“I think the clip of us is at over 8 million views now, of me telling you Mighty Mouse would beat you up. A little update on that, spoke to Mighty Mouse because he reposted the clip. I was like, ‘Yo man,’ I tell – all fighters hit me up about you. I’m like, ‘He’s my boy, good dude, trolling also but he’s really humble, works his ass off, really disciplined.’ Anybody who meets you is going to love you,” said Brendan Schaub.
“I told Mighty Mouse that you’re a good dude, he’s like, ‘Yeah, no doubt. Just tell him, I’m down. It’s not going to go well.’ I tell him, ‘No I know, that’s why I want it to go down.’ He goes, ‘I have to go on vacation.’ I can’t say where he’s going, he said I’m going on vacation, but let’s figure it out, but I’ll come to LA just let me know.”
Martyn looked forward to meeting Johnson for a fight.
“I can’t wait. I can’t wait,” said Bradley Martyn.
Schaub says he spoke to DJ.DJ vs. Bradley Martyn is gonna happen.
Full Calabasas Fight Companion here:https://t.co/P7f3ldEbw7 pic.twitter.com/omI5m0ta06
— Jed I. Goodman © (@jedigoodman) July 30, 2023
Obscure fights appear to be the norm in 2023. While it’s yet to materialize, there are ongoing discussions about a potential combat showdown between Facebook’s Mark Zuckerberg and X’s Elon Musk. Zuckerberg has been spotted training in the company of UFC champions such as Israel Adesanya and Alexander Volkanovski. According to UFC President Dana White, both men are ‘dead serious’ about facing each other in the octagon.
Earlier this year, popular bodybuilding influencer Big Boy and former UFC Light Heavyweight Champion Tito Ortiz were slated to fight each other. Big Boy made it clear that Ortiz was passed his prime and planned to ‘retire his ass’ when they finally decide to share the squared circle.
Should they actually meet for a fight, Bradley Martyn would hold an overwhelming size advantage of ‘Mighty Mouse.’ Martyn stands at 6’3″ and 265 pounds, while Johnson weighed in for most of his fights between 125-135 pounds at a height of 5’3″.
RELATED: Roy Jones Jr. Set To Fight IFBB Pro NDO Champ Robert Wilmote In Celebrity Boxing Match
You can find the full video from the Thiccc Boy YouTube channel below:
Published: 31 July, 2023 | 4:22 PM EDT
2023 Bigman Spain Pro Show Results and Scorecards
Benidorm , Spain welcomed the 2023 Bigman Spain Pro Show this weekend from July 29-30. Competitors from the Men’s Open and Bikini categories gathered with the intention of earning an invite to this year’s Olympia competition.
This event is a qualifier for the upcoming Mr. Olympia contest taking place on Nov. 2-5 in Orlando, Florida inside the Orange County Convention Center. It’s been a busy season and athletes have already earned qualifications. However, the deadline for passage to the 2023 Mr. Olympia is Oct. 9. Brett Wilkin won the 2022 Bigman Spain Pro, but didn’t compete this weekend so a new champ emerged.
After putting on a show during the prejudging rounds and the finals, Roman Fritz emerged victorious with the Men’s Open title. He’ll have the opportunity to face the reigning Mr. Olympia Hadi Choopan in roughly three months. Meanwhile, Ivanna Escandar took home gold in Bikini. With her achievement, she will square off against Bikini Olympia Maureen Blanquisco.
2023 Bigman Spain Pro Show Winners
Men’s Open: Roman Fritz
Bikini: Ivanna Escandar
2023 Bigman Spain Pro Show Results Breakdown
Men’s Open
Winner — Roman Fritz
Second Place — Emir Omeragic
Third Place — Jose Manuel Munoz Quiles
Fourth Place — Pablo Llopis
Fifth Place — Krystian Wolski
Sixth Place — Jonny MC
Seventh Place — Jordi Llucian Armengol
Eighth Place — Marco Sarcone
Ninth Place — Youngbeom Kim
Tenth Place — Julio Mojica Lopez
Bikini
Winner — Ivanna Escandar
Second Place — Krishina Brunauer
Third Place — Chantal Hill
Fourth Place — Lisa Reith
Fifth Place — Jade Kelsie Wolfenden
Sixth Place — Raina Stamatiadou
Seventh Place — Sofia Maudos Pia
Eighth Place — Claudia Clemente
Ninth Place — Giuditta Taccani
Tenth Place — Alice Marchisio
2023 Bigman Spain Pro Show Scorecards
Fitness Volt congratulates the winners!
Published: 31 July, 2023 | 1:53 AM EDT
Rich Gaspari Emphasizes Depth in Jefferson Squats for Supreme Leg Development
Bodybuilding veteran Rich Gaspari was renowned for his insane lower body muscle development, being the first athlete to showcase striations in his glutes. Having been in the sport for decades, he contributes his knowledge to the community. In a recent post made on Instagram, Gaspari shared the benefits of using Jefferson squats to build bigger legs.
Rich Gaspari made a name for himself with his insane muscle mass, size, and sharp conditioning in the Men’s Open division. He turned heads in his Mr. Olympia debut and took the bronze medal in 1985. He set a new standard for the division with his freakish legs and a dry look on stage. While he did not win the Sandow trophy, he was a consistent threat at the contests. He placed runner-up three times against eight-time Mr. Olympia Lee Haney and created history by becoming the first Arnold Classic winner.
Since taking to the sidelines, Gaspari turned into a respected analyst. He believes bodybuilding is an art form and not a sport due to its subjective nature. He disapproves of the Men’s Open contenders neglecting posing skills in favor of sheer muscle mass in the last few years and praised the Classic Physique category for preserving the essence of bodybuilding.
Having competed for more than ten years, Gaspari understands the risk of taking steroids. He cautioned his followers against using harsh compounds like trenbolone, which has gained popularity amongst fitness enthusiasts. While he admitted the substance resulted in significant gains, he highlighted the damage it could have on the liver and cardiovascular system.
Rich Gaspari / Instagram
The 60-year-old reckons there has been a decline in the quality of calves presented in the Men’s Open division. He fired shots at modern bodybuilders for neglecting the muscle group and called on them to bring back enhanced lower bodies like the competitors of yesteryears for the stage. He also provided a look into the calves training routine he utilized in his heyday.
Rich Gaspari used a range of techniques to craft his insane glute muscles. Beyond the traditional exercises, he used special techniques like a variation of the sumo squats to get the best results. He performed the movement on an elevated platform to increase the range of motion for added load.
Gaspari is a big proponent of high-intensity training. He used some crazy ways to motivate himself to go to the limit in the training room such as imagining his whole family would get killed if he didn’t complete the workout. He also took advantage of three movements to build strength in his midsection.
Rich Gaspari Shares Advice on Jefferson Squats for Impressive Leg Muscles
In a recent Instagram post, Rich Gaspari shared Jefferson Squats as an effective exercise to build muscle. He stressed focusing on going all the way down to target glutes.
“Another great exercise for working the Glutes and Legs is Jefferson Squats,” wrote Gaspari. “They are a little awkward in the movement as you have the bar in between your legs when doing it. Go all the way down with weight touching the ground to feel the glutes and use reps of at least 15-25.”
Among the many intensity techniques Rich Gaspari incorporated, he took advantage of slow-mo reps with five seconds on each contraction and expansion to boost muscle growth. For Gaspari, the most important thing is to control the weight in a slow manner to get the most out of the exercise.
Gaspari suggests performing the incline dumbbell one-arm row on a bench to eliminate momentum and keep the load on the back, which can help with building more thickness.
His latest update offers a way for fans to diversify their leg training routines and build strong glutes.
Published: 30 July, 2023 | 1:01 PM EDT
Insane Stories of Gyno Surgery Gone Wrong by Milos Sarcev
Bodybuilders go to extreme lengths to be competitive in the sport. Using anabolic steroids to get shredded for the stage is a common practice but sometimes it can be excessive and result in adverse side effects. In a recent IFBB AMA YouTube video, renowned bodybuilding coach Milos Sarcev traded crazy stories of gyno surgery mishaps with IFBB Pros Jose Raymond and Chris Tuttle.
Milos Sarcev has a respected voice in the sport based on his decades of experience competing and coaching. He first gained attention for his massive build after winning the Mr. Universe title in 1989. The two-time Mr. Yugoslavia enjoyed a successful run as a Men’s Open competitor in the 90s with several Mr. Olympia contests. Following his retirement, he turned into a prolific coach guiding many elite contenders, including Samson Dauda, seven-time 212 Olympia winner Flex Lewis, and Flex Wheeler, under his wing.
Sarcev highlighted the risk of dehydration from overusing diuretics for competitions earlier this year. He argued against rewarding extreme dryness to avoid having the coaches push more diuretics on their athletes.
After Dauda’s victory at the 2023 Arnold Classic, Sarcev urged his client to focus on building thickness in his back to improve his chances of beating top contenders like the 2022 Mr. Olympia Hadi Choopan. Then, he doubled down on his stance of not rewarding conditioning weeks later. He revealed his experiences of helping athletes who nearly passed away due to dehydration and urged for a balanced approach to judging.
Sarcev suggested former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay skip the 2023 Mr. Olympia last month. He believes Ramy needs to take some time off to regain muscle and revamp his physique after dropping the title at the last edition.
Milos Sarcev heaped praises on rising Classic Physique competitor Stephane Matala weeks ago. He was in awe of Matala’s upper body muscle development and stated he had never seen a chest as striated as his. He believes Matala could present a tough challenge to reigning four-time Classic Physique Olympia champion Chris Bumstead. While he ranked Bumstead’s structure better, he favored Matala over him in a muscle-for-muscle comparison.
Sarcev backed Choopan and former 212 Olympia champion Derek Lunsford as the favorites going into the 2023 Mr. Olympia. He praised Lunsford’s impressive back but believes with the right improvements his pupil, ‘The Nigerian Lion’ can secure the Olympia title.
Retired bodybuilding veteran Jose Raymond laid out some of the biggest mistakes an athlete and coach could make while in prep for a contest two months ago. He argued against pushing competitors to extreme lengths to display striated glutes and following a low-carb diet for a long time.
Milos Sarcev & Jose Raymond Share Insane Stories of Gyno Surgery Gone Wrong
In a recent YouTube video, Milos Sarcev, Jose Raymond, and Chris Tuttle shared crazy stories of gyno surgery mishaps.
Tuttle started by detailing the time he asked his father, who had never performed a gyno surgery, to operate on him.
“I had gyno surgery,” said Tuttle. “My dad’s a physician, he’s never done gyno surgery before. I asked him about it and he goes, ‘I’ll give it a shot.’ And he goes, ‘But you’re going to be awake. We’ll just numb the area. If I hit a tender area, just let me know.’ So, I’m lying on the table, he’s trimming away, tracing the nipple and he flips the nipple over and I feel him start to cut the tissue out. I’m like *screaming* and he’s like, ‘okay, hold on.’
Goes in there with Novocain, numbs around the area again, goes back in, starts tugging on it. I didn’t even had that bad gyno but when he pulled it out it was pretty massive, like the size of an old school flip top cell phone. When you look at it, it doesn’t look pretty big but it’s an iceberg.”
Sarcev revealed he saw a bodybuilder who lost his nipples due to a gyno surgery accident.
“I go to the bodybuilding contest in England and I’m watching this… I can’t really like what is wrong, what is weird, what is it? Then I realized a guy had no nipples.I think his last name is Connolly. So, I guess he went to somebody that wasn’t really that much experience and skill to do the gyno surgery. He removed everything including the nipples.”
Raymond weighed in with a tale of Roelly Winklaar getting the surgery done in his hotel room.
“I heard a story about I think it was Roelly over at Kuwait and they just came to his hotel room to remove the gyno. It was just some guy in his hotel room just came with some scissors and blades and whatever and just cut it out right in the room.”
Milos Sarcev voiced his disapproval of modern bodybuilders not competing regularly at shows a week ago. He called on the promoters to raise the prize money to attract more athletes and pinned the blame on not getting enough sponsors. Sarcev followed up with his breakdown of the top contenders for the next edition of Mr. Olympia and predicted Dauda to secure the Sandow trophy ahead of Lunsford and Choopan.
Based on these comical stories, it’s a smart idea to consult with a professional for gyno surgery to avoid the risk of losing nipples and other side effects.
You can watch the full video below:
More on Gyno:
Published: 30 July, 2023 | 10:03 AM EDT
Kali Muscle Says Steroids ‘A Waste of Time, ‘I’m a Natty Right Now, My Testosterone Level is 280’
Bodybuilder and fitness star Chuck “Kali Muscle” Kirkendall plans to never look back after quitting performance-enhancing drugs (PEDs). In a recent YouTube video, Kali Muscle recapped his bodybuilding career and experiences with steroids. After becoming addicted to these compounds, Kali Muscle is now speaking out against them.
While he started his fitness journey as an impressionable teenager, Muscle has grown leaps and bounds since. Following a prison stint at 19, Kali refused to let the circumstances dictate the rest of his life. He worked hard to improve his situation but admits he’s made some unhealthy choices along the way.
Kali Muscle is a popular YouTube personality known for his eccentric behavior, personality, and content. He boasts a ripped physique and has garnered headlines for his controversial and outspoken nature. Muscle has also been a victim to considerable health issues, like a heart attack back in 2021.
Having carved out a following in bodybuilding, Kali Muscle began arguing against steroid use. He became vocal about the topic after years of watching bodybuilders die too young, like Shawn Rhoden, George Peterson, and Cedric McMillan. Since retiring from the sport and its practices, Kali Muscle hasn’t shied away from showing off his downsized physique. And now, he’s back to share another cautionary tale about steroids.
“Steroids Is A Waste of Time” – Kali Muscle Recounts Struggles w/ Bodybuilding Career & Health
Before diving into his own personal struggles, Kali Muscle went over the dangers of some popular anabolic compounds.
“Just for educational purposes, I just had to do this video, I had this stuff [gear] laying around and I got mad. Trenbolone, it gets you strong, right? It also gets them arteries hard and strong, it causes high blood pressure, water retention, which we all know, water retention is bad for all your organs in your body. It raises your estrogen, right? It’s the most harmful roid, juice PED.”
“Some Test cyp, I don’t know why it’s orange. All the test I’ve ever had wasn’t orange. That’s test cyp right there. We all know what that do, it raises your estrogen and of course, it boosts your testosterone level which all of us want a high testosterone level but it causes water retention.”
“Primobolan, supposed to be a nice one right? When you get ready for a show it keeps you lean, less water retention, and all that. It’s all trash man. I don’t need them no more.”
Kali Muscle revealed his first cycle consisted of 1,000 grams of testosterone and 600 grams of Trenbolone. Eventually, Kali Muscle became addicted to the way the steroids made him feel during workouts.
“I felt I got addicted to the feeling of being stronger than everybody, my muscles just got full and so I remember Diego, ‘Boy, you need to do a show.’ I started looking at bodybuilding shows to do, my first one was the Orange County Classic in 2009. Went in there, didn’t know what I was doing, at that point I was on about 1,000 grams of test, maybe 600 grams of tren, I didn’t know what I was doing, I was reading on the internet what to take for shows.”
“I came in there and won it,” added Kali Muscle. “Every day I would study what chemicals, I bought all the books, I was experimenting on myself, it was foolish.”
According to Muscle, there came a point in his career where he knew he’d have to kill himself with drugs if he wanted to bring up the conditioning in his legs.
“I was getting big 255, 260, you guys can see the documentary I did. The Kali Muscle Story, I was 260 in that video just juiced to the gills. 1,000 migs of test, 800 migs of tren, you know all that stuff that’s tearing up those insides man.”
“It wasn’t for me, bodybuilding wasn’t for me because I would have to kill myself literally to become Pro. I knew I’d have to take a lot of GH, IGF-1, Insulin to really get my legs how they’re supposed to be. I knew I didn’t have that in me. I knew it would cost a lot of money. I decided to focus on social media. I tapered the roids down. I was doing 500 migs of test a week. I would do Tren here and there.”
Unlike years prior, Kali Muscle feels healthier today and claims he’s all-natural.
“The muscles… if I had the muscles are not, if that was the case now – I’m reaching more people in my eyes being fit and preaching a healthy message. Steroids is a waste of time, bro. If you started, okay, you feel good. You look good. But, you got to take anti-estrogen to keep your estrogen and most of y’all don’t even have medical.”
“I was happy natural like I am now. It’s not necessary. You can do it like this, natural. Kudos to all the natural guys out there but you still got to think if you natural, natural guys, they want to gain weight. So you go eat a lot of the wrong foods. What you’re eating and how you’re eating, what you’re consuming. Even me right now, they saw my test level now is down to 280.”
Lastly, he highlighted that steroids ‘are not needed until 35’ for most people.
“Roids are not needed until 35 on up. But I wouldn’t recommend it until your testosterone levels drop below 600. Been off everything. I’m a natty right now. So that’s why my testosterone level is 280, it was 281. I feel good.”
This wasn’t the first time Kali Muscle opened up honestly about steroid use. In May, he took part in a candid interview where he disclosed that he didn’t stop taking gear until his heart attack nearly killed him. Months ago, Kali mentioned that he was still taking a ‘small dose’ of steroids to maintain his physique.
In light of his health troubles, Kali has warned popular talents in the Men’s Open class about heart problems. Last October, Kali said athletes Andrew Jacked and Nick Walker were at risk of these issues, and stressed that he ‘felt sorry’ for them.
Kali Muscle hopes his story serves as a warning for the younger generation. While he admits he suffers from low testosterone, Muscle hasn’t stopped working out and remains focused on longevity.
RELATED: Kali Muscle Claims to Eat 1 Meal a Day: ‘Everything We Learned is Fake’
Watch the full video from Kali Muscle’s YouTube channel below:
Published: 29 July, 2023 | 3:22 PM EDT
Chris Bumstead Shares Full Day of Eating in Off-Season Before 2023 Mr. Olympia Contest Prep
Canadian bodybuilder Chris Bumstead is the most popular active competitor of any division in the sport. The Classic Physique powerhouse has been dominant in his run at the top and has shown no signs of slowing down. In a recent video uploaded on his YouTube channel, Bumstead shared his full day of eating in the off-season ahead of entering prep for the 2023 Mr. Olympia.
Chris Bumstead first rose to prominence for his insanely aesthetic physique as a Classic Physique competitor. After taking a couple of silvers to former two-time champion Breon Ansley, he secured the coveted Sandow trophy in 2019. Once he got to the top, he proved to be an unstoppable force who kept warding off budding talent and proven veterans to win four titles in a row. Following his last victory at the 2022 Mr. Olympia, he declared his hunt for another title.
The Classic Physique division has seen a rise in talent with the emergence of athletes like 2023 Arnold Classic winner Ramon Rocha Queiroz and German sensation Urs Kalecinski. Another competitor who has gained a ton of attention is Stephane Matala. Renowned bodybuilding coach Milos Sarcev lauded Matala’s crazy striated chest and believes he would present a major threat to Bumstead.
Bumstead revealed the only 10 exercises he would choose to get as muscular as possible for contests. He chose a diverse mix of movements targeting each muscle group with compound exercises. Then, he opened up about the changes in his steroid use. He admitted he would step away from professional competition if he saw a decline in his health from PEDs (performance-enhancing drugs). While he disclosed taking Trenbolone years ago, he strongly cautioned his fans to avoid using the substance due to its toxicity.
‘CBum’ crushed a brutal arm workout session to pack on the pounds in the off-season. With the mental aspect of the game a priority for Bumstead, he’s been open about the different routines he’s followed whether it be in the off-season or contest prep. He also stressed the importance of proper recovery for longevity and listed some ways to achieve optimal rest.
Legendary bodybuilder Frank Zane praised Bumstead for his success and immense potential earlier this week. He believes ‘CBum’ could still improve significantly and encouraged him to work on the peak of his biceps.
Chris Bumstead Shares Full Day of Eating in Off-Season Ahead of 2023 Mr. Olympia Prep
In a recent YouTube video, Chris Bumstead shared his full day of eating in the off-season ahead of entering prep for the 2023 Mr. Olympia.
Meal 1: Shake – Cup of blueberries and half a banana. 2 scoops of protein and raw one sweetened with stevia or low Sucralose, scoop, and a half of sun fiber (10.5g). Ezekiel toast (sprouted wheat bread) with almond butter.Nutrition: 797 calories, 80g protein, 20g fat, 87g carbs.
Meal 2: 300g potatoes & 225g bison.Nutrition: 718 calories, 54g protein.
Meal 3: 220g Chicken, 250g white rice, and 15g olive oil.Nutrition: 690 calories. 50g protein minimum.
Meal 4 (Snacks): Ezekiel Bread, 150g avocado, 4.5oz wild tuna, albacore, 1 raw bar, 8oz sirloin tip steak, and 200g boiled white rice.*He mixed 2 tbsp of honey with mustard and half an avocado to replace the mayo in the tuna salad.Nutrition: 1,490 calories.
Meal 5: 230g steak, avocado dressing, and white rice.
Chris Bumstead has a green shake usually at night and in the morning, five times a week. Since it was a rest day, he did not consume it during this video.
Total: 3,700 calories. 300g protein, 370g carbs, and 115g fat.
Chris Bumstead talked about the evolution of bodybuilding over the years days ago. He highlighted the key difference between the leanness required to be competitive today versus Arnold Schwarzenegger’s era. He also weighed a potential move to the Men’s Open division again. Afterward, he detailed his workout split routine to prepare for the 2023 Mr. Olympia.
RELATED: Ronnie Coleman Reacts to Chris Bumstead’s Biggest Feats of Strength
Chris Bumstead teamed up with former coach and Men’s Open standout Iain Valliere for a heavy-duty shoulder and arms training session last week. Judging by Bumstead’s strength and nutrition, he’s on track for an explosive show in Nov.
You can watch the full video below:
Published: 29 July, 2023 | 12:26 PM EDT
Nick Walker Shares Pro Tips for Building a Huge Back
Bodybuilder Nick Walker is switching gears in his training journey as 2023 Olympia is drawing closer. Walker recently went through a pull-day workout as a part of his preparation for the show and posted the video of this session on his YouTube channel.
Walker is an American professional bodybuilder and a top competitor in the IFBB Pro League’s Men’s Open division. He rose to prominence with a series of impressive performances in this first year of turning Pro. After making the debut with a fourth place finish at the 2020 Chicago Pro, Nick Walker snatched a win at the 2021 New York Pro, earning the maiden Olympia invitation in the process. He then became the 2021 Arnold Classic winner and rose to the contender’s status even before making the Olympia debut.
The fifth place finish at the 2021 Olympia was a great achievement given that ‘The Mutant’ was relatively new in the professional circuit. However, he decided to step away from the competition to improve his physique and take on the top crop.
Walker returned to competition at the 2022 Olympia and dominated the stage from prejudging to the finals. His effort earned him a podium finish as Walker stood third at the show. Walker’s most recent appearance came at the 2023 Arnold Classic in March. Although he was favored to become the two-time Arnold Classic champion, the New Jersey native lost to Samson Dauda by a razor thin margin.
Nick Walker will now attempt to dethrone Mr. Olympia Hadi Choopan and achieve the ultimate goal of his bodybuilding career at the 2023 Olympia. 16 weeks out of the show, he annihilated a pull day workout in the gym to prepare his physique for this task. So let’s see what Nick Walker’s current pull-day workout looks like.
Nick Walker goes through a pull-day workout
Back Workout
Cable Straight Arm Pullovers
Walker started the pull-day workout with this exercise. But instead of pulling the weight in line with the upper body, he pulled it back as far as possible to get maximum stretch in the lats. The 28-year-old employed slow movement in the eccentric phase to focus on the muscles.
“On this movement, I’m able to get a full stretch. It’s giving me more of a stretch than an actual pulldown would. So I think it’s very beneficial when you’re trying to grow your lats, 100 percent.”
Walker pushed through three sets of straight arm pulldowns adhering to 15 to 20 rep range and took to the next exercise.
Chest-Supported T-Bar Rows
The 2021 Arnold Classic winner followed up the cable machine exercise with one of his favorite back movements – the chest-supported T-bar row. Specifically, Walker likes to perform this exercise on the Atlantis plate-loaded machine as it offers different grips for variation. To put more emphasis on the stretch, he employed a wide grip in this training session.
After using explosive movement during the concentric phase, but similar to the previous exercise, the 28-year-old performed the eccentric phase at a really slow pace. He is a huge proponent of slow eccentric movements and advises to adapt them for maximum gains.
“You’ve got to realize that training in this fashion, you don’t need to do seven to eight exercises per body part,” Walker added.
He performed eight to ten reps in all three sets of this exercise and proceeded to do the next one.
Assisted Pull-ups
Pull-ups are arguably the best bodyweight compound exercise to build the upper body pulling strength. However, it is not a suitable exercise for beginners as it needs sufficient upper body strength. This is where assisted pull-ups come in handy. But professional bodybuilders have to focus on hypertrophy.
To eliminate the jerkin motion or momentum and to build mind-muscle connection many elite bodybuilders opt for assisted pull-ups. Walker’s weight is hovering in the 290 lbs range right now. He felt that doing assisted pull-ups was probably in his best interest and performed three sets of ten to 15 reps to stimulate the pulling muscles.
Wide Grip Seated Cable Rows
After working on the lats for the first few moments, Nick Walker advanced to doing the seated rows to work the upper back muscles. In between sets, Walker explained the main challenge of developing the back muscles. He feels that the back is a tricky body part to grow simply because you can’t see it. Experience has taught the 28-year-old to use moderate weight while focusing on the contraction and eccentric phase for the best results.
“Ever since doing that over the years, what was once a weak body part has become one of my best body parts.”
Finding the best rep range is also crucial as it may vary for each muscle group depending upon individual body type. Walker applied this same wisdom to seated rows as well and performed two sets of this exercise for 15 reps each. This movement served as the finisher to back exercises as Nick Walker shifted his focus to the biceps next.
Biceps Workout
Nick Walker’s arms training routine has changed significantly over time. A few years ago, ‘The Mutant’ dedicated a separate arms day in his routine and performed a few biceps or triceps exercises on other days. However, his current split of push, pull, and leg day does not have a full Arm day.
Instead, Walker performs two to three biceps exercises (for two to three sets each) on a pull day and follows the same method for triceps training on a push day. The 28-year-old feels that his arms are pretty dominant already and overdoing arms exercises may not be ideal from the aesthetic point of view. On this pull day, Nick Walker incorporated two variations of machine curls after finishing up with back exercises.
Seated Machine Curls
Walker first performed seated machine Curls to stimulate the biceps. He reiterated that his arms respond best to high volume for inducing hypertrophy and shared the ideal rep range for him:
“I specifically like to stay in the 12 to 20 range. More so 15 to 20 but 12 I am okay with. But I feel for biceps and triceps, I feel I got the most growth was definitely in the 15 to 20 range.”
Walker is a big believer of slow reps and that’s how he performs the arms exercises as well. Needless to say, they have responded well to this type of training. Additionally, Walker employed the myo-reps training method for doing seated machine curls to eliminate the junk volume and produce maximal muscle growth. He performed two sets of machine curls for 15 to 2o reps and proceeded to the final exercise of the day.
Cable Curls
Cable Curls concluded the pull-day workout for Nick Walker. He performed a few sets of this exercise and addressed a crucial problem that a lot of people face.
Walker stated that quite a few people experience the plateau in their fitness journey and fail to make gains in spite of adapting the best training methods. He attributed this to wrong exercise selection and advised:
“You’re probably just doing wrong exercises too. Find the exercises that you best connect with already and then do those methods. I guarantee you, you will transform.”
After doing three sets of cable curls for 10 to 12 reps with a slow eccentric phase, ‘The Mutant’ called it a day in the gym.
Overall, the workout included:
Nick Walker gives health update as he makes changes to diet and training for 2023 Olympia
Nick Walker is already leaps and bounds ahead in 2023 compared to his previous off-season. He admits having fallen into the ‘more, more and more volume’ mindset in 2022. But he has made the necessary adjustments and said:
“Now I’m paying more attention to just making the sets count. I think it has shown in my physique thus far. I think I have made quite some improvements in a short amount of time.”
At the time of recording this video, Walker was 16 weeks out of the 2023 Olympia. He spoke about the changes in his diet as well and said:
“We’ve upped the cardio and dropped food in terms of fats. We did drop the carbs just a little bit but not crazy but we did drop all the fats pretty much out of my diet except for Beef meals and a little almond butter before the diet.”
Nick Walker stated that his weight has already started to drop down, which is a positive sign. He feels that he has made a lot of progress during this off-season and he is confident that 2023 is going to be his year. Although ‘The Mutant’ is closer to the Olympia title than he has ever been, he will have to push aside elite competitors like Derek Lunsford, Samson Dauda, and reigning Mr. Olympia Hadi Choopan to take it home.
You can watch the full workout video here, courtesy of Nick Walker’s personal YouTube channel:
Published: 29 July, 2023 | 9:22 AM EDT
Standing Cable Chest Fly Exercise Guide: How To, Benefits, Muscles Worked, and Variations
A broad and muscular chest has been the symbol of masculinity since time immemorial. Chances are, they come up with the term ‘masculine’ to refer to an individual with a wide and thick chest.
Building an Arnold Schwarzenegger-like round and full chest is one of the top priorities for most guys that lift weights. It is no coincidence that Monday is international chest day. Consider yourself a very lucky man if there is no crowd on the chest training equipment in your gym on a Monday.
Although many lifters prefer the bench press for building muscle and strength, ask someone which exercise is their go-to for achieving a muscle-ripping chest pump or ending their workout on a high, and they’ll most likely reply with a resounding standing cable chest fly!
The standing cable chest fly is everything that the bench press isn’t. It is not intimidating, and you are not at risk of getting trapped under a heavy bar if you fail a rep; you don’t need a spotter, it helps maintain constant tension on your pecs throughout the range of motion, and leaves you with a sick muscle pump every time.
Whether you are a bodybuilder trying to improve your aesthetics or a powerlifter looking to improve your strength, you cannot go wrong with the standing cable chest fly. Besides your chest days, the cable chest fly can be an excellent addition to your push-day routines as it involves your chest, triceps, and anterior deltoids.
In this guide, we cover everything you need to know about the standing cable chest fly to get the best bang for your buck, including the correct training techniques, its benefits, the muscles worked, the most common mistakes, and its variations and alternatives.
What is a Standing Cable Chest Fly?
The standing cable chest fly is an isolation exercise that primarily targets the chest. However, since this exercise involves movement at the shoulder joint and elbows, it also engages the anterior deltoids and triceps.
The standing cable chest fly is an excellent exercise for most lifters, irrespective of their training experience. It can help newbies establish a better mind-muscle connection with their pecs, translating to better performance on compound movements, like the bench press and dips. Conversely, it can help advanced lifters warm up for their chest workouts or achieve maximal pectoral muscle fiber recruitment at the end of their training session without increasing their risk of injury.
Unlike free weight exercises, cables keep constant tension on your muscles throughout the range of motion, which can increase your time under tension and bias hypertrophy. Plus, since you must be standing upright while performing this exercise, it results in a greater core engagement than the barbell bench press, where you are lying on a bench.
How To Do a Standing Cable Chest Fly
Here is a step-by-step guide on how to perform the standing cable chest fly with a picture-perfect form:
Step 1: Adjust the Cable Pulley
You can choose between two pulley positions while performing the standing cable chest fly. The first position involves setting the pulley at chest level and attaching D-handle bars on each end. This position allows you to mimic the lying dumbbell chest fly motion and bias the inner and middle pecs.
The other option is the more popular choice and involves setting the pulleys at the highest setting. In this setup, you’ll press the handles diagonally toward the floor. The cable should be at 45 degrees throughout the range of motion. This setup biases the inner and middle, and lower pecs.
Pro Tip: I recommend setting the pulleys at the highest setting as it involves a unique angle of motion that you cannot mimic with free weights to train your pectoral muscles. For this reason, I’ll stick to the second setup for this demonstration.
Step 2: Take Your Position
Grab the D-handles with a neutral (palms facing each other) grip and position yourself in the center of the cable pulley machine. Now, take a big step forward and bring your hands to your chest level. Extend your arms to your sides so that your hands are in line with your chest while your elbows are slightly behind your torso.
You can use a staggered stance or place both your feet together. Since the former option involves a much larger surface area, it will provide better stability. The latter, on the other hand, is the optimal choice if you want more core engagement.
Pro Tip: Maintaining a slight bend in your knees throughout the exercise will give you a better base.
Step 3: Perform the Fly Motion
Lean forward slightly by bending at your hips to better isolate your pecs. Brace your core and initiate the movement by moving at the shoulder joint. Extend your elbows during the concentric phase for optimal chest muscle fiber stimulation. Your hands should be in front of your midsection or pelvis at the bottom of the range of motion.
Bringing the elbows together during concentrics shortens the pecs to their fully contracted position. On the flip side, keeping your elbows bent prevents your chest muscles from moving through their full range of motion, hindering their activation.
Pro Tip: Maintain a neutral back and a proud chest for maximal pectoral muscle engagement while performing this exercise.
Step 4: Pause and Contract at the Top
Hold the isometric contraction at the top of the range of motion for a second and squeeze your pecs as hard as possible. Your head and neck should be in line with your torso. Dropping your head back or pressing your chin into your upper pecs can be a bottleneck while contracting your pecs at the static contraction point at the top.
Pro Tip: Avoid touching your hands at the bottom of the range of motion or interlacing your fingers, as it will remove the tension from your pecs and put it on your anterior deltoids.
Step 5: Control the Eccentrics
Maintaining your torso in a straight line, slowly return your arms to the starting position while feeling your chest muscles engage. Pause at the bottom for a second before repeating this process for the recommended reps.
Pro Tip: You must focus on actively contracting your pecs throughout the range of motion. Slow down the rep tempo if you don’t feel your chest while performing this exercise.
Standing Cable Chest Fly Tips:
Avoid squeezing the handles too tight, as it can lead to forearm and biceps recruitment. Switch to a false (thumbless) grip if you feel too much arm engagement while performing this movement.
Your feet should be bolted to the floor throughout the exercise. Avoid moving your feet or tapping your heels, as it can take tension off your chest.
Avoid lowering your hands way too far behind your body during eccentrics. Contrary to what many people think, it doesn’t lead to greater muscle stimulation but can strain your shoulder joints.
Keep your core braced while performing the standing cable chest fly. This can help eliminate the possibility of employing momentum.
Optimize your breathing to maximize your performance. Breathe in during eccentrics and breathe out during concentrics. You must hold your breath during the isometric contraction at the top before breathing in again during the eccentric phase.
In This Exercise:
Target Muscle Group: Chest
Secondary Muscle Groups: Shoulders and Triceps
Type: Strength
Mechanics: Isolation
Equipment: Cables
Difficulty: Beginner
Best Rep Range:
Hypertrophy: 8-12
Strength: 1-5
Muscles Worked During Standing Cable Chest Fly
Here are the muscles worked during the standing cable chest fly:
Chest
The pectoralis major and pectoralis minor are the primary target muscle of this exercise. Your pecs are responsible for horizontal shoulder adduction, which involves bringing your arm inward toward your body. Since this is exactly what the standing cable chest fly does, maintaining a strict form on this lift will target only your chest.
You can target different areas of your chest on this exercise by changing your angle of pull. Moving your arms straight forward will target the inner and middle pecs. Performing this exercise diagonally from top to bottom will work your inner, middle, and lower pecs, and an upward diagonal movement will train your lower pecs.
Shoulders
Since most of the movement in this exercise is limited to the shoulder joint, it can lead to anterior deltoid engagement. Leaning forward excessively can lead to greater shoulder engagement than maintaining an upright torso.
Triceps
The elbow flexion during eccentrics and extension during concentrics can lead to triceps engagement. Avoid locking out your elbows and maintaining a slight bend in your arms if you feel too much triceps engagement at the top while performing this exercise.
Core
This exercise requires standing in the front and center of a cable pulley machine. You must resist the pull of the cables throughout the exercise, which will lead to core engagement. A staggered stance recruits your core to a lesser degree than a parallel stance.
Benefits of Standing Cable Chest Fly
Adding the standing cable chest fly to your exercise arsenal entails the following benefits:
Build a Bigger and Stronger Chest
While the muscle conditioning benefits of standing cable chest fly are well-known, many lifters assume that isolation exercises don’t lead to strength or muscle gains. However, nothing could be further from the truth.
Performing three to five sets of the standing cable chest fly in the 8-12 rep range will bias hypertrophy. On the other hand, lifting close to your one-rep max for three to six sets of one to five reps will help improve your upper body strength. [1]
Excellent For Lifters of All Experience Levels
Cable isolation exercises are beginner-friendly. They can help novice lifters develop a robust mind-muscle connection, which can carry over to compound exercises. On the other hand, experienced lifters can use this exercise to warm up or train their chest to failure.
Low Risk of Injury
Unlike the barbell bench press, where the bar can end up on your chest on a failed rep, hitting muscle failure on the cable chest fly won’t expose you to an injury. You can just let go of the handles in the middle of the rep without a worry in the world.
Cable and machines significantly lower the risk of injury while training. It is common to hear people getting injured training with dumbbells and barbells, but you’ll hardly ever come across someone who got injured training with cables.
Constant Tension
Cables keep constant tension on your muscles throughout the range of motion, which can help induce hypertrophy. Conversely, free weights remove the tension from your muscles and put it on your joints at multiple points throughout the exercise.
Time
Cable exercises take significantly less time than free-weight movements, making them an excellent choice for adding them to high-volume workouts. They are also great for folks that have limited time to train.
Common Mistakes While Performing Standing Cable Chest Fly
Avoid the following pitfalls to maximize your results and limit your risk of injury:
‘Pressing’ Instead of ‘Flying’
This is probably the most common mistake lifters make while performing the cable chest fly. They press the weight in front of their chest, using their triceps and shoulders. You must limit the chest fly movements to the shoulder joints, which helps focus on the pectoral muscles.
Move your arms in a sweeping motion while performing the standing cable chest fly. There is a time and place for the cable chest press, but this is not one of them. That said, feel free to do partial pressing reps to annihilate your chest after completing your full ROM flyes. According to a Journal of Strength and Conditioning Research study, “partial range of motion exercise is effective for facilitating muscle hypertrophy and function.” [2]
Do Not ‘Hug a Bear’
‘Hug a bear’ or ‘Hug a tree’ are the most popular cues given while trainers teach newbie lifters how to perform the standing cable chest fly. Here is my advice — don’t. Instead, you want to squeeze the bear’s head or the tree’s trunk between your elbows. Do this, and your chest pumps will be out of the world.
Lifting Too Heavy
Many lifters let their ego get the better of them while performing the standing cable chest fly. You don’t need to move the entire stack to get those inner chest striations. Keep your rep slow and controlled, and focus on contracting your pecs throughout the range of motion. Furthermore, going too heavy on this lift will lead to greater core engagement as you will have to fight the weight to maintain your position.
Moving Your Torso
You must keep an upright torso and avoid using momentum by swinging back and forth to maximize pectoral muscle stimulation. If you have to move your body to complete a rep, it is a sign that you are going a little too heavy.
Variations of Standing Cable Chest Fly
Here are the best standing cable chest fly variations to add to your training regimen. These exercises will train your chest from different angles, ensuring overall development.
Low Cable Chest Fly
I have covered the two most popular cable chest fly variations above — the high cable fly that involves setting the pulleys at the highest setting and the self-explanatory chest-level cable flyes. The former targets the inner, middle, and lower pecs, whereas the latter targets the inner and middle pecs.
The low cable chest fly is another popular cable chest fly variation that involves setting the cable pulleys at the lowest setting. In this exercise, your arms should be at 45 degrees at the starting position as you hold the D-handles at your sides. Then, you raise your hands toward the ceiling while extending your elbows until the handles are in front of your chest. The low cable chest fly biases the lower chest.
Pro Tip: Many lifters experience significant front delt engagement while performing this exercise. You must focus on contracting your pecs throughout the range of motion and use lighter weights to bias the lower pecs.
Cable Crossover
Some people use standing cable chest fly and cable crossover interchangeably. However, both exercises are different and involve a distinct range of motion. The range of motion of the cable crossover leads to great pectoral muscle fiber recruitment.
How To:
Set the cable pulleys at the highest setting.
Grab a handle in each hand with a neutral grip and step forward.
Extend your arms at your sides while maintaining a slight bend in your elbows.
Brace your core and bring your arms in front of your body while extending your elbows.
Your wrists must overlap at the top of the range of motion. Pause and contract your pecs at this position.
Return to the starting position.
Rinse and repeat.
Pro Tip: You should use a lighters weight on the cable crossover than the standing cable chest fly. Although the range of motion is slightly bigger in this exercise, it leads to much greater inner chest stimulation. Also, ensure that you crossover your hands in front of your midsection. Keeping your hands at your chest level will lead to a more significant anterior deltoid recruitment.
Check out our complete cable crossover guide here!
Single-Arm Cable Crossover
Unilateral exercises are incredibly effective at fixing muscle and strength imbalances. Since these movements involve working one side of your body at a time, it can lead to a better mind-muscle connection. Also, because this exercise requires only one pulley, it is an excellent cable fly variation for folks that work out during rush hours.
How To:
Set the cable pulley at the highest setting.
Attach a D-handle bar and grab it with a neutral grip.
Take a step to your side and hold your hand on your side at your chest level.
Place your non-working hand on your hip for stability.
Brace your core and bring your arms in front of your midsection while extending your elbow.
Pause and contract your chest.
Repeat for recommended reps before switching sides.
Pro Tip: Avoid stepping forward while performing this exercise, as the cable will brush your upper arm. Stand next to the cable pulley and take a small step to your side.
Alternatives of Standing Cable Chest Fly
Given below are some standing cable chest fly alternatives:
Dumbbell Fly
The dumbbell fly is a staple in most chest training regimens. It is one of the best free-weight exercises to target the inner pecs and build the covered striations. However, most people leave gains on the table by following an incorrect form.
How To:
Lie on your back on a flat bench. Maintain the natural curvature of your spine.
There should be enough gap between your lower back and the bench for your hand to pass through.
Hold a dumbbell in each hand with a neutral grip and hold them over your chest. Your arms should be at 90 degrees at the starting position.
Contract your pecs and slowly lower the dumbbells toward the floor. Your upper arms should be in line with your chest at the bottom, and your elbows should be slightly bent.
Reverse the motion to return to the starting position. Focus on flexing your pecs throughout the range of motion for optimal muscle fiber engagement.
Repeat for repetitions.
Pro Tip: Avoid keeping your arms straight during eccentrics, as it can strain your shoulder joints unnecessarily. Your upper arms shouldn’t break parallel at the bottom.
Check out our complete dumbbell fly guide here!
Pec Deck Fly
The pec deck fly is the darling of the bodybuilding community. Many lifters prefer it over the cables as it has a fixed movement trajectory and involves sitting against a back pad, which helps you better focus on your pecs and removes your core stabilizers from the equation.
How To:
Set the seat of the pec deck machine so that your chest is at the handle level. Place your back on the back pad.
Grab the handles at chest level. Your elbows should be slightly bent at the starting position.
Pull your shoulder blades back and down and maintain a proud chest.
Bring the handles in front of your chest while moving at the shoulder joint and extending your elbows.
Drive your elbows together at the top of the motion and contract your pecs as hard as possible.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Many lifters tend to round their shoulders and drive their chin into their upper pecs while performing this exercise, especially during high-rep sets. However, it removes tension from your pectoral muscles and engages your anterior and medial deltoids and traps.
Check out our complete pec deck fly guide here!
Resistance Band Standing Cable Chest Fly
This standing cable chest fly alternative is excellent for folks that don’t have access to a cable pulley machine. You can do this in your garage gym or anywhere you can anchor a resistance band. However, I recommend using a squat rack and D-handle resistance bands for this exercise.
How To:
Securely attach a resistance band to each pole of a squat rack.
Grab the D-handles with a neutral grip.
Take a step forward and assume a staggered stance.
Extend your arms at your sides and bend your elbows slightly. The bands should be taut at this position, and you should feel tension in your pecs.
Maintaining an upright torso, bring your hands in front of your midsection while extending your elbows.
Pause and contract your pecs at the top of the range of motion.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Performing this exercise by tying two resistance bands across a single pole will limit your range of motion as the bands will rub the sides of your arms throughout the range of motion.
Bodyweight Flyes
Although this is a bodyweight exercise, it comes with a steep learning curve. Bodyweight flyes, also known as barbell roll-out flyes, involve using two barbells and demand significant core strength. This exercise is best reserved for intermediate and advanced lifters.
How To:
Place two barbells on the floor parallel to each other.
Add a weight plate on the same end of both barbells. The other end should not have any weight.
Get on your knees between the barbells facing the weighted ends.
Grab the barbells below the collars and get into a push-up position.
The non-weighted ends should be right next to your feet.
Brace your core and slowly extend your arms outward.
Your chest should be in line with your upper arms at the bottom of the range of motion.
Reverse the movement while driving your elbows together.
Focus on contracting your pecs throughout the shoulder joint extension and flexion.
Pro Tip: Use 25-pound plates for this exercise. Using 45-pound plates will limit your range of motion as you won’t be able to bring your hands under your chest at the static contraction point at the top.
Check out our complete bodyweight fly guide here!
FAQs
Can I substitute the barbell bench press with the cable chest fly?
The barbell bench press is a compound (multi-joint) lift, whereas the cable chest fly is an isolation (single-joint) exercise. Compound exercises are great for building muscle mass and strength, whereas isolation lifts help improve muscle conditioning and fix imbalances.
Both types of exercises are essential for building a balanced physique, and you shouldn’t choose one over the other. Most conventional bodybuilding programs involve starting the workouts with the bench press and finishing with the cable chest fly.
Are standing cable chest fly and pec deck fly the same?
No. Although both exercises are isolation movements, the different angles of movement involved train your pecs differently. Many people make the mistake of using momentum on the standing cable chest fly by swinging their body back and forth. Plus, it involves your core for stabilization.
On the flip side, since you must be seated against a pad to perform the pec deck fly, it eliminates the use of momentum and disengages your core, allowing you to focus on your pectoral muscles. However, this doesn’t mean you should favor the pec deck over the cables in each workout. Incorporate both into your training regime to ensure overall development.
Why does the cable chest fly give a better chest pump than most other chest exercises?
Cables keep constant tension on your muscles throughout the range of motion. It accumulates to a greater time under tension, leading to better pumps. On the other hand, free-weight isolation lifts such as the dumbbell chest fly puts no demand on your chest at specific points during the range of motion.
Furthermore, cables allow you to work your chest in the horizontal plane while standing, which is virtually impossible with free weights. Most lifters experience better muscle pumps performing isolation exercises with cables than free-weight single-joint exercises.
Is the cable chest fly better than the cable crossover for chest development?
The cable crossover is a more extended version of the cable chest fly. While the cable chest fly ends when your hands are next to each other in front of your midsection, cable crossovers require you to stack your wrists on top of each other at the isometric hold at the top.
Some lifters favor the cable crossover as it helps them achieve greater pectoral muscle fiber recruitment. However, there is a lack of scientific evidence to prove if cable crossovers lead to better hypertrophic results.
Wrapping Up
The standing cable chest fly is an incredibly effective isolation exercise to build muscle size, strength, and conditioning in your pectoral muscles. By altering the pulley height, you can bias different areas of your chest while performing this exercise.
This guide has all the details you need to improve your form and maximize your results. Use the cable chest fly alternatives and variations listed in this article to add variety to your training regime and keep it interesting. So, what are you waiting for? Get to work on those coveted inner chest striations already. Best of luck!
References
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
Goto M, Maeda C, Hirayama T, Terada S, Nirengi S, Kurosawa Y, Nagano A, Hamaoka T. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. J Strength Cond Res. 2019 May;33(5):1286-1294. doi: 10.1519/JSC.0000000000002051. PMID: 31034463.
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.