Tag: Bodybuilding
Tom Platz Says Bodybuilders are Underpaid: ’The Worst Golfer Makes Half a Million’
Bodybuilding legend Tom Platz revolutionized the Men’s Open division with his enormous legs. Despite moving on from professional competition decades ago, he has his finger on the pulse of the sport. In a recent video uploaded on YouTube, Platz argued bodybuilders are underpaid and called for a change in the prize money.
Tom Platz rose to prominence for his refined lower body development in the Golden Era of bodybuilding. He’s widely regarded to have displayed some of the best legs of all time, earning the nickname, ‘The Quadfather.’ While he did not win the Sandow trophy, he was a regular feature of the show with seven Mr. Olympia appearances against the likes of Frank Zane, Franco Columbu, and Lee Haney between 1979 and 1986. Following his retirement, Platz turned into a revered coach to pass on his years of knowledge to the next generation.
Platz continues to train regularly and keeps a high level of personal fitness into his later years. He revealed the legendary calves training plan along with a secret routine that he utilized for building muscle in his heyday in April 2018.
Platz opened up about the two-compound steroid stack he used throughout his prime as well. Given his uncanny natural strength, he preferred to run a minimalist cycle made up of Winstrol and Deca. He later admitted that the crazy vascular look was only possible by taking performance-enhancing drugs.
The 68-year-old disapproved of Mr. Olympia and Arnold Classic’s evolution over the years. He argued that Olympia had lost its identity and the AC title no longer held the same reputation it once did. For Platz, he favored competitions like Mr. America, which he believes utilized a more holistic style of judging.
Tom Platz lauded six-time Mr. Olympia Dorian Yates for his incredible career in Oct. 2022. He taught ‘The Shadow’ while conducting training seminars in Europe and noticed his passion for bodybuilding right away. He believes Yates transcended his teachings ultimately en route to cementing a one-of-a-kind legacy.
Tom Platz Says Bodybuilders are Underpaid: ‘We Can Do Better’
In a recent YouTube video, Tom Platz argued bodybuilders are underpaid, drawing a comparison to golf, and calling for a change in the financial rewards offered in the game.
“I think we can do better. Bodybuilding can do better,” said Platz. “The worst golfer on the pro tour makes about a half a million dollars a year. Failure at golf makes a half a million dollars a year. Phil Heath is more rewarded than anybody in history. We can do better. And I think we need to train our young men and women on how to be, how to represent. When I was working with Sergio Oliva Jr. I said go and represent. Put the suit on, put the tie on, and represent your dad. Your dad was the myth, Sergio Oliva.”
Tom Platz’s impact can be felt to this day. His influence goes beyond bodybuilding as other athletes attempt to replicate his insane feats in the training room. Powerlifter Bradon Gulch took on Platz’s legendary 1992 squat challenge of performing 23 reps of 525 pounds and narrowly missed out by two reps.
However, 2023 World’s Strongest Man Mitchell Hooper managed to break Platz’s record by squeezing out an additional rep although the form might have been different. Meanwhile, Platz left fans stunned with a ripped physique update showing off his freaky quads, proving that his dedication to leg training hasn’t waned despite getting older.
Bodybuilding veteran Lee Priest gave fans a look into training with Platz a week ago. He revealed Platz would use techniques like static holds to push himself to the limit in training. Platz’s call to improve pay in bodybuilding shows his undying support for the athletes of the sport.
RELATED: Leg Day Motivation: Tom Platz “I Was Willing To Die For It”
You can watch the full video below:
Published: 28 July, 2023 | 6:11 PM EDT
Hadi Choopan Shares Massive Update Months from 2023 Mr. Olympia, Destroys 1,102-Lb Hack Squat
Bodybuilder Hadi Choopan is more motivated than ever to ensure the Mr. Olympia title stays in Iran. In a pair of Instagram posts, Choopan showed off an impressive physique update and hack squat training session months before taking to the stage.
Choopan built his career off the back of consistency, discipline, and hard work. His grainy muscle hardness is proof of that, and his ability to get shredded for shows remains one of his most notable strengths. After three years straight of finishing in the top four at the prestigious show, Choopan’s crowning moment came last year in Las Vegas, Nevada.
In the 2022 Mr. Olympia competition, Choopan competed against a historic lineup with plenty of new names breaking into the top 15. During the prejudging rounds, Choopan’s conditioning guided him to the finals. He battled Nick Walker and Derek Lunsford en route to claiming gold. As for the former two-time champion Mamdouh ‘Big Ramy’ Elssbiay, he fell to fifth in a shocking upset.
Plenty of threats loom for Choopan as the hunted champion. In March, Samson Dauda defeated Walker to secure the 2023 Arnold Classic title. Having finished sixth at Olympia in his debut, Dauda and his trainer Milos Sarcev have emphasized back development to improve their standing in November.
Derek Lunsford also anticipates another battle with Choopan. In an appearance on Dennis James’ The Menace Podcast, Lunsford predicted that Walker and Dauda would be competing for third/fourth place at the 2023 Mr. Olympia. In a show of confidence, Choopan teased his opponents with a physique update dated one month ago.
“Let’s Play a Game, A Month Ago” Hadi Choopan Shares Physique Update + Training Session
With the tail-end of the off-season approaching, Choopan checked in with a massive update. Even though there are months until show day, Choopan is still displaying jaw-dropping muscle striations in his chest.
“Let’s play a game?A month ago” Choopan posted.
In a separate post, Choopan impressed with some huge hack squats, and de-loaded weight as he progressed through the workout. He started with a maximum weight of 1,102 pounds.
“It’s hard, don’t talk too hard, do it, repeat it more this year, we have to repeat it without rest☝?You and me together whit GOD?@hanyrambod” Choopan shared.
Instagram @hadi_choopan
Veterans of the sport have labeled their frontrunners. Athletes rep Bob Cicherillo and Milos Sarcev consider Dauda a legitimate threat to Choopan. In a recent Cutler Cast Podcast, Sarcev predicted that the top three finishers of 2023 Mr. Olympia will be Dauda, Choopan, and Derek Lunsford.
Eight-time Mr. Olympia Ronnie Coleman expects Derek Lunsford to get his hand raised against Choopan in November. During a YouTube video, Coleman shared that not only does he think Lunsford will win the Mr. Olympia in 2023, but he called him his favorite bodybuilder of the current generation.
Nick Walker, who is amid preparations to bring his best, doesn’t think he’ll have to worry about Choopan winning again. ‘The Mutant’ said more than likely the finals will come down to himself and former 212 champ Lunsford.
This isn’t Choopan’s first update of the 2023 bodybuilding season. Similar to his latest progress video, Choopan showed off a month-old physique update back in June. Fans were blown away by the conditioning Choopan was carrying despite it being his off-season.
RELATED: Hadi Choopan Looks Massive in 2023 Off-Season, Shares Brutal Row & Leg Press Workouts
The 2023 Mr. Olympia contest is approaching and Choopan is determined to bring his best to the stage. Given how close the show was between him and Lunsford in 2022, fans look forward to seeing the rematch settled.
Published: 28 July, 2023 | 2:12 PM EDT
Chris Bumstead Reveals Current Workout Split He’s Using to Win 5th Classic Physique Olympia Title
Chris Bumstead is in preparations to nail down a fifth Classic Physique Olympia title in roughly three months. At the competition, he’ll face a slew of familiar threats, such as Germany’s Urs Kalecinski and Brazil’s Ramon Queiroz. In a recent offering on the Raw Nutrition YouTube channel, Bumstead detailed the current training split he’s using to defend his crown later this year.
Since taking the Classic Physique Olympia title from Breon Ansley in 2019, Bumstead has been an unstoppable force in the category. His tall stature, dry conditioning, and hard muscle density have been critical factors in his successful reign. Bumstead also developed seamless posing routines and transitions, which makes his physique seem even more imposing on stage.
While the physical demands of an Olympia champion are sky-high, Bumstead takes pride in the mental challenges of the sport. He utilizes visualization, breathwork, and meditation, which he credits for helping him maintain inner peace, something he believes is crucial to performing at your best when it’s time to compete.
Ahead of his return to 2023 Mr. Olympia Bumstead has been open about his progress and preparations. Given the exhaustive nature of Hany Rambod’s FST-7 training regimen, Bumstead prioritizes his recovery strategies in the off-season and contest prep. Cbum values fasted cardio, sauna sessions, and cold plunges to ensure his muscles recover properly.
There are only 14 weeks until the sport’s biggest show of the year takes over Orlando, Florida. Having won his last Classic Physique Olympia title with a torn bicep, Bumstead hopes to complete this season with fewer obstacles.
Chris Bumstead Shares New Workout Split to Get Shredded for 2023 Mr. Olympia
Bumstead said he uses a three-day-on, one-day-off, three-day-on training split, which starts with a quad-dominant leg workout on Monday.
“Every time someone asks me this I can’t even remember. I just switched it and it’s hard to remember. It’s a three-day-on, one day off, three-day-on, one day off, repeat. But I’m going to try to get this right: I got legs, like a quad-dominant leg workout and I do chest with a little bit of triceps back with a little bit of biceps.
Then I rest, then I have a shoulder day with a little bit of chest. Then, I have a hamstring day with a little bit of back. And then I have an arm workout and then I rest, then I repeat the cycle,” Bumstead shared.
In addition to his latest split, Bumstead summed up what makes a great champion.
“In my mind what makes a great champion, I would say a great champion is someone I always say who doesn’t quit. Doesn’t matter if you have good days or bad days. Everybody wakes up feeling like shit some days, but if you actually get to work and do your best no matter what, then you’re a good champion, but more specifically aside from that, I think something that elevates people from the rest is champions who lift up others,” said Chris Bumstead.
Sporting one of the most aesthetic bodies in the world, it’s no surprise fans want to sculpt their physiques like ‘Cbum.’ Fortunately, the 28-year-old gave an inside look at his top ten favorite exercises. Following his list of exercises, the fitness community hopped on the trend. Jeff Cavaliere assessed Bumstead’s list with his own modifications. Additionally, Nick Walker made a similar video where he revealed his top ten most essential exercises.
Veterans of the sport have weighed in on Bumstead possibly taking on the Men’s Open. Given the size required for the class, Rich Gaspari suggested Bumstead could win the Mr. Olympia title but only if he added 40 pounds of muscle. Meanwhile, others like Chris Cormier believe Bumstead should receive a special invite to compete in the Open at a Mr. Olympia show.
As for Bumstead, he’s uncertain if he’ll ever compete as an Open bodybuilder but hasn’t stopped teasing the idea. Earlier this week, Bumstead joined Chris Williamson for another one-on-one. Bumstead again hinted at a move to the Open class. In a show of confidence, Bumstead said he could finish in the top 15 at the Open Mr. Olympia with a year of prep.
‘Cbum’ also compared modern Classic Physique standards to Arnold Schwarzenegger‘s golden era. Overall, Bumstead believes his division today requires more leanness out of athletes. Looking ahead, Bumstead’s focus is on his new training split to bring his absolute best in November.
READ MORE:
Watch the full video from the Raw Nutrition YouTube channel below:
Published: 28 July, 2023 | 11:17 AM EDT
Andrew Jacked Sculpts His Massive Back 4 Weeks Out of 2023 Texas Pro
Andrew Jacked went through an intense back training session four weeks out of the 2023 Texas Pro. The Nigerian has been making steady progress under coach Chris Psycho’ Lewis’s guidance and the results are visible in his vastly improved physique. Although he is favored to win his next show, Andrew is not underestimating his competition.
Chinedu Andrew Obiekea is best known in the bodybuilding community by his stage name Andrew Jacked. The Nigerian bodybuilder’s emergence on the international bodybuilding scene has been quick and dramatic, to say the least. After making a name for himself in the regional bodybuilding circuits, the 37-year-old transitioned to NPC in 2022. His astonishingly aesthetic physique and insane size quickly became a talk of the town. What’s more interesting is that Andrew Jacked is unusually tall for the Men’s Open division but still has the size, proportions, insane x-frame to be a successful competitor in the weight class.
Andrew earned the IFBB Pro card with a win at the 2022 Arnold Classic Amateur. He won the 2022 Texas Pro and the 2022 Arnold Classic UK in the months that followed. The Texas Pro win earned him the ticket to 2022 Olympia and Andrew Jacked finished eighth at the show. This was his first run-in with the absolute elite competition that the division had to offer. It gave him the necessary experience to make progress in future appearances.
Andrew’s most recent stage appearance came at the 2023 Arnold Classic in March. He surged past many dangerous opponents to finish third behind winner Samson Dauda and Nick Walker. He will next compete at the 2023 Texas Pro in an attempt to get the direct qualification to the 2023 Olympia.
Andrew Jacked goes through a back workout
The 2023 Texas Pro will take place on August 18-19. Andrew Jacked recently went through a back training session to prepare for the show. He laid out the objective and training strategies and said:
“The goal now is to beat the Arnold look in everything – both size, conditioning, and whatever. So that we can see how my body can handle things leading up to the (2023) Olympia.
Although he is a massive favorite heading into the 2023 Texas Pro, Andrew Jacked is not complacent and he is preparing for the competition with utmost sincerity.
“Hopefully I get a ticket. I wouldn’t be cocky to say, ‘Oh, I’m definitely winning the ticket now’. Because everyone competing (at) Texas Pro is busting their a** out. Everyone is trying to make a statement. So I’ll put myself in the same category trying to make a statement. So yeah, it will be a battle.”
Andrew is training intensely for Texas Pro but he is not going full throttle, risking the body to get exhausted before Olympia. The video of his recent back training session was posted on Andrew Jacked’s personal YouTube channel. So without further delay, let’s check out how he put in the work under coach Chris ‘Psycho’ Lewis’s watchful eye.
Lat Pulldown
Andrew Jacked started the training session with medium neutral grip lat pulldown to work the latissimus dorsi muscles. Coach Lewis allowed him to do stretching in between the sets to get the muscles and joints warmed up and lubricated, eliminating the potential for injuries. He admitted that it was an unusual practice. But according to him, it is one of the things that he needs to do.
“After a while I’m going to cut that stretching out because I believe that when you stretch, you’re actually letting the blood and nitrogen that we’re trying to put in (the muscles),” Lewis added.
‘Psycho’ argued that if you get a good pump within the first 12 to 15 minutes of the workout, it can really through the whole session. Therefore Andrew Jacked performed a drop set of lat pulldowns next.
“(Andrew) will be rocking back and forth using the momentum but it’s fine. I’m only trying to get a pump. I’m not sculpting it,” Lewis added.
After putting up with a triple drop set, The Nigerian bodybuilder advanced to rows.
Incline Barbell Rows
Andrew Jacked next performed this horizontal pulling movement but instead of performing regular sets, Chris Lewis guided him to do static holds. They used an old-school setup of an inclined bench and loaded the barbell with plates and metal chains. The Nigerian bodybuilder did 15-second static holds with incrementally heavier weights.
“So what we’re going to do is we’re going to bring the weight up and contract his back. We’re going to be holding it and then dropping the weight. I’m going to add more weight. I’m teaching his body or his back to contract at the top of the movement, instead of the full range of motion,” Lewis said.
The legendary coach argues that using chains for adding extra weight to the barbell is good for adding load at the top of the movement, which is the full contraction point. After the static holds, they switched over to doing slow reps for a few sets, controlling the weight throughout the range of motion.
T-Bar Rows
Andrew Jacked proceeded to T-bar rows next. The coach explained that he is not a fan of new-age machines and prefers sticking to a barbell. According to him, it is the ‘best piece of equipment on the face of the planet’. Therefore, the Nigerian bodybuilder performed the exercise using the old-school setup of a barbell instead of using a T-bar row machine. He executed some excellent sets of the exercise under Lewis’s watchful eye and advanced to the next exercise.
Twisting Cable High Rows
Andrew Jacked performed a few sets of twisting cable high rows. But for the last couple of sets, Lewis loaded the weight stack with chains for the ‘weight and mental aspect’ of it. After pushing through all the sets of this back exercise, Andrew Jacked wrapped up the training session.
Overall, the workout consisted of following exercises:
Andrew Jacked has handled the pressure of being a hot prospect really well and transformed into a serious contender within a short period of time. The improvements made so far between the 2022 Olympia, 2023 Arnold Classic and the upcoming Texas Pro are an indicator of a bright future. It will be interesting to see how he performs in his next show.
You can watch the full video here, courtesy of Andrew Jacked’s personal YouTube channel:
Published: 28 July, 2023 | 9:04 AM EDT
Chris Bumstead Compares Arnold Schwarzenegger’s Era to Now, Teases Open Show: “Definitely Have Thought About It”
Classic Physique star Chris Bumstead has made it clear he plans to defend his title at Olympia later this year but refuses to discount a future move to the Men’s Open division. In a recent interview with Chris Williamson, Bumstead discussed what it would take to switch categories. He also compared the standards of today’s Classic Physique division to Arnold Schwarzenegger’s bodybuilding era.
In 2019, Chris Bumstead seized the Classic Physique throne at the Olympia show after defeating his rival, two-time champ, Breon Ansley. Since taking the honors, Bumstead has been on a roll at bodybuilding contests. His display of muscle striations and dry conditioning combined with his tall frame make him an incredibly dangerous competitor.
Cbum is a four-time Classic Physique Olympia, a successful reign he has made possible with hard work, dedication, and grueling training sessions. His last win came at the 2022 Olympia competition. The victory left fans speechless as Bumstead conquered the stage with a torn bicep.
Previously, Bumstead teased a potential move into the Men’s Open. In 2022, before they started training together, Bumstead told Hany Rambod that if he did try out the Open, it would be for a ‘one-off’ contest. In 2023, Bumstead approached the subject again. In a podcast with Rambod, Chris said if the Arnold Classic was two or three weeks after Olympia, he’d consider competing at the show as an Open Bodybuilder.
The 28-year-old has also discussed competing against a prime Arnold Schwarzenegger. Bumstead mentioned on the Full Send Podcast that he would defeat Schwarzenegger today if the Austrian legend presented the physique he won Olympia with. Since making the claim, a number of bodybuilding veterans have disagreed, like Lee Priest.
“Everything Progresses Over Time” – Chris Bumstead Compares Classic Physique of Today to Arnold Schwarzenegger’s Golden Era
Bumstead believes the Open and Classic Physique categories have progressed over time with more ‘efficient’ diets, nutrition, and PEDs.
“Everything progresses over time, we get more efficient with nutrition, with dieting with PEDs, with rest, with recovery, everything just gets more efficient and everything excels. You just push the limits further and further. So, now, I mean… Open Bodybuilding just you look at it and you don’t even question if it’s the same sport, pretty much.
No weight limits, dude’s are on stage at 300 pounds like 3% body fat just fucking monsters. Like huge. Stuff you can’t even fathom. When I see them in person still I’m like wow, that’s a real person which is insane. But back in the Arnold days, it was purely like bigger upper bodies, legs weren’t massive, you weren’t shredded, it was more about being full and round and aesthetic, which is what Classic Physique was brought in for.”
The main difference between Arnold’s era versus modern Classic Physique is the level of leanness required to be competitive today.
“Even still, the contrast from Classic Physique versus the Arnold era, it’s way leaner now. It’s getting just as lean as the Open bodybuilders. It’s like shredded glutes, your ass is striated at the end of the day, feathered quads, just looks like you have no body fat on you. And probably about the same weight. I think Arnold was 240 on stage approximately and my weight cap is 240, I’m 239 when I weigh in,” said Chris Bumstead.
While Cbum would have loved to test himself against Schwarzenegger, he’s happy to be competing in the current era.
“No. I never really thought of that honestly. I really think this era right now fits perfectly where I’m meant to be and obviously it’s working out pretty fucking great so far. I don’t tempt fate with that I’m just grateful for where I’m at.”
Bumstead on Move to Open: “I Would Love to Just See What It Looks Like On Stage”
According to Bumstead, he’s been thinking about testing his resolve in the Open but said there are no shows after the Olympia that he’s interested in competing at.
“Definitely have thought about it [competing in the Open]. But there’s no Open shows after the Olympia there’s like one in Japan but I would want to do like a decent show. I’d rather stack up against a top-ten Olympian.”
It depends on the show. If you were to put me in the Olympia, if you put me in the Olympia the way I look in Classic right now I don’t think I would hit the top ten but I think if I was able to be a little bit less leaner and fuller because I always have to diet down five pounds of muscle just to make weight so if I was able to be full as fuck, sometimes I’m in my check in pictures four weeks out and I have a high-carb day, I’m like, ‘I look like a bodybuilder right now this is crazy.’
With one year of preparation, Bumstead is convinced he could finish in the top 15 at the Mr. Olympia.
“I would love to just see what this looks like on stage, give me a year and I could be top 15 at the Mr. Olympia,” said Bumstead.
If he were to attempt a move to the Open class, Bumstead said his training wouldn’t change but his food and PEDs would.
“I’ll cycle my calories, if I start to get too fat I pull it back down. I would just have to lean into that fat. I wouldn’t be fat-fat but I like being lean consistently, lean enough so I feel good. I’d have to put on a lot of weight and eat consistently, my training would be the exact same it would mainly be food and little more PEDs of course.”
Bumstead revealed that he tried to increase his height for Classic Physique by purchasing an inversion table. He believes Classic Physique is essentially a battle to be taller for added weight.
“I tried [to buy an inversion table to increase my height]. Yeah, I did, but I didn’t put it together. I went to a chiropractor consistently, and they have a machine that stretches your spine. It pulls it. It looks like it [a torture device]. You like sit in this machine upright and then it tilts you down and you have a thing around your waist that pulls your spine. I did that for a while, I’m just over 6’1″ so I’d have to grow a full inch to be over 6’2″ I would never do it but I also don’t want to shrink.”
“Classic Physique is just a battle to be taller essentially, to make your weight.”
Lastly, Bumstead commented on his lowest body fat percentage. He’s not certain but believes the range is between 4-5%.
“I haven’t [checked my body fat] no. I haven’t even tried to guess because everyone on the internet is like, ‘Oh!”
“If I had to guess I think it would I would be around four or five percent if I had to be conservative,” said Bumstead. “Yeah, a little bit. My structure would kind of make up for it [lack of conditioning and more fullness].”
Bumstead has been open with fans ahead of his anticipated title defense at 2023 Olympia. In preparation for the event, Bumstead has shared diets and has even gone into detail about common morning routines he utilizes in the off-season versus contest prep.
Given his impact on the industry, many are curious about which exercises Bumstead uses to build his Olympia-caliber body. In a prior interview with Chris Williamson, Bumstead revealed the ten exercises he would utilize for the rest of his life if he had to. His list ignited discussions online, which prompted others to offer their top 10 lists, such as Jeff Cavaliere and Nick Walker.
In three months, Bumstead will aim to solidify himself as a five-time Classic Physique Olympia. Despite his commitment to the division, Bumstead continues to tease a possible move over to the Open class.
READ MORE:
Watch the full video from the Chris Williamson YouTube channel below:
Published: 28 July, 2023 | 12:41 AM EDT
Arnold Schwarzenegger Unveils His 3-Tier ‘Hierarchy of Muscle Gains’
Arnold Schwarzenegger is a living legend who credits much of his success to health and fitness. He’s a former seven-time Mr. Olympia champion who graced bodybuilding’s biggest stages throughout the 1970s and 80s. In a recent edition of his newsletter, Arnold’s Pump Club, Schwarzenegger shared a ‘hierarchy of muscle gains’ which consisted of three tiers.
As one of the greatest bodybuilders of all time, Arnold Schwarzenegger still carries a deep passion for the sport. In retirement, he hosts the Arnold Sports Festival every year, an invite-only bodybuilding event, exclusive only to the most famous names in the IFBB Pro League. In addition to hosting these huge competitions, Schwarzenegger maintains an exceptional level of fitness at 75 years old.
Schwarzenegger was widely respected for his size, symmetry, and proportions throughout his bodybuilding career. He possessed huge arms, a slim waist, and a commanding chest, which helped him stand out on stage against competition. Before calling it a career, Schwarzenegger pushed himself against greats Franco Columbu, Frank Zane, and Sergio Oliva.
Given his status as one of the world’s best-built men, Schwarzenegger admits it’s been difficult to accept his physique as he’s gotten older. He’s also been more open about other sensitive aspects of his career, such as performance-enhancing drug use. According to Schwarzenegger, he utilized a two-compound cocktail of Dianabol and testosterone for most of his Olympia reign.
From governing the state of California to philanthropy and acting, Schwarzenegger has done it all. His love for working out and bodybuilding has persisted for decades despite his busy schedule. One of the last tips he offered fans was suggestions on achieving more youthful skin. This time, he’s teaching us how to extract the most out of consistent training sessions.
Arnold Schwarzenegger Breaks Down Hierarchy of Muscle Gains
When mapping out a workout plan, Schwarzenegger emphasized the importance of locking down a goal. The bodybuilding legend also underlined that consistency and compliance are most crucial for those aiming to build muscle or strength by working out.
“Scientists found that if you’re stressing about optimizing the number of workouts, days per week, or specific exercises, you’re missing the forest from the trees. Consistency and compliance are the most important variables for building more strength and muscle.
The researchers found that the weight you can lift and the number of sets you perform are not the main drivers of muscle growth. First, it’s consistency, and then it’s total volume. In other words, if you did ten sets of 10 reps using 20 pounds (10 reps x 20 pounds x 10 sets = 2000 pounds of total volume), it would be more effective at building muscle than three sets of 3 reps using 100 pounds (3 reps x 100 pounds x 3 sets = 900 pounds of total volume)…assuming the ten reps at 20 pounds was near failure.”
While glorifying heavy weights is easy, consistency is most important, and volume pushes your muscles to their limit. If ten reps of 20 pounds are easy, then that won’t force your muscles to work towards their capacity, which means even though you have high volume, you won’t grow. So if you wanted to create a hierarchy of muscle gains, it would be
1. Build consistent habits for training.
2. Push your body as hard as possible at each training session (most people don’t push themselves hard enough, and that’s why they don’t grow).
3. Focus on total volume.
Schwarzenegger mentioned that the frequency of training sessions can also have a dramatic impact on gains, whether for strength or muscle growth.
“If your goal is increasing strength, the variables change. You’re ability to become stronger is determined by progressively using more weight, the frequency of your training sessions (three times per week appears to be the sweet spot), and exercise order influences muscular strength.
Focus on your habits, make them automatic, and then you can figure out how to push yourself hard enough to see the desired results.”
Schwarzenegger’s impact on the sport is undeniable. Olympia judge Terrick El Guindy recently assessed his legacy on a special YouTube appearance. During the video, El Guindy called Arnold an ‘icon of modern times’ with a legacy that will last forever. El Guindy also examined Schwarzenegger’s physique before and after he became a Mr. Olympia winner.
READ MORE:
Similar to Joey Swoll’s mission, Arnold Schwarzenegger wants to see the world embrace fitness. He hopes to inspire and motivate people around the world with his workouts, recipes, techniques, and personal stories from his newsletter.
Published: 27 July, 2023 | 11:03 PM EDT
YouTuber Jesse James West Wins Bodybuilding Show Competing Naturally
Social media sensation Jesse James West is renowned for his unique content, offering a blend of bodybuilding, fitness, and entertainment. He boasts an impressive physique as well. In a recent video uploaded to his YouTube channel, West showcased his win at the 2023 Summer Shredding Championships while competing naturally.
Jesse James West first made headlines for his workout videos on his social media channels. He amassed a huge following of nearly 3 million subscribers on YouTube and over 960,000 on Instagram. He likes to push himself with different training routines and challenges. Besides bodybuilding, West has also tried out powerlifting, strongman, and other related activities.
West teamed up with Internet sensation Liver King to adopt his lifestyle of eating raw meat and training hard based on the nine ancestral tenets in Aug. 2022. He ate, trained, and slept like Liver King for 50 hours, all under his watchful guidance, and reported positive results in the end. Then, West collaborated with bodybuilding legend Jay Cutler for a tough upper-body workout. The four-time Mr. Olympia mentored him through the chest training and offered tips in a posing session.
West joined forces with fellow influencer Brandon William in an attempt to train like Navy seal David Goggins last August. The pair tested their limits following Goggins’ intense workout and diet for a day.
The 23-year-old partnered with powerlifting sensation Larry Wheels for an extreme workout challenge of lifting a total of 100,000 pounds in 60 minutes last November. West performed well but Wheels beat him as they raced against the clock to see who could lift the total first.
Earlier this year, Jesse James West tricked legendary bodybuilder Ronnie Coleman into believing he lifted a massive 700-pound squat using fake weights. Coleman was under the impression he motivated West to score a new PR but later found out he got pranked. He pulled a similar stunt on strongman legend Eddie Hall by lifting a huge 675-pound deadlift with fake weights two months ago.
YouTuber Jesse James West Wins Bodybuilding Show Competing Naturally
In a recent YouTube video, Jesse James West gave fans a look into his bodybuilding competition. He competed naturally and weighed 172 pounds on show day.
West won in his class the 2023 Summer Shredding Championships in the Classic Physique category, held in Houston, Texas. He placed second overall in Men’s Physique and did not win the overall finals for the Classic Physique.
Jesse James West collaborated with former four-time Men’s Physique Olympia champion Jeremy Buendia for a grueling shoulders workout in preparation for his bodybuilding splash over two weeks ago. Then, he reunited with Ronnie Coleman to go through his most challenging chest workout a week later.
If the latest update is any indication, West could continue to make waves in bodybuilding if he chooses to compete regularly.
RELATED: Bodybuilder Seth Feroce ‘Exposes’ 12 Most Famous Influencers in the Fitness Industry: ‘Natty or Not’
You can watch the full video below:
Published: 27 July, 2023 | 4:01 PM EDT
212’s John Jewett Shares Ripped Update 10 Weeks from Open Debut at 2023 Legion Sports Fest Pro
Bodybuilding standout John Jewett plans to give the Men’s Open a try. Despite his track record of success in the 212 category, Jewett believes his full potential may lie at a heavier weight. In a recent Instagram post, Jewett shared a ripped update, announcing his intention to enter the upcoming 2023 Legion Sports Fest Pro, which takes place October 7-8.
In 2016, Jewett earned his IFBB Pro card at the NPC USA Championships and hasn’t looked back. Over the next few years, Jewett battled at Pro shows but struggled to pick up a victory. However, that all changed in 2019 when Jewett claimed the 212 title at the Tampa Pro. This win qualified him for his first Mr. Olympia contest, an opportunity he embraced wholeheartedly with a fourth-place finish.
Jewett attempted the 2020 Olympia, but he dropped to 13th place. His perseverance saw him push through a busy season in 2021 with his best showing at the New York Pro in second place to winner, Nathan Epler.
This year, Jewett has been eager to get his name out there. Just a few weeks ago, he won the 212 title at the 2023 Lenda Murray Atlanta Pro. And while this guaranteed him a 212 qualification to Olympia in November, Jewett wasn’t satisfied. He revealed his plans to try out the Men’s Open in October and given the trend of 212 Bodybuilders switching divisions, he feels now is the right time.
“Pulling Down to 212 I Feel Does Hurt My Look,” John Jewett Announces Next Show Will Be In Open
In addition to bringing his best to a division without restrictions, John Jewett believes the debut will give him more exposure to bodybuilding fans around the world.
Jewett is currently tipping the scales at 225 pounds ahead of his Open debut in ten weeks. He shared that the Legion Sports Fest Pro is an ideal show for him as it’s four weeks before this year’s Olympia contest. Overall, Jewett feels cutting weight to make the 212-pound weight limit might be hurting his look.
“@legionsportsfest Open Debut 2023
I really had to think on this, if it was the right callThe ultimate goal is to bring my best to stage and also make the largest impact in physique educationPulling down to 212 I feel does hurt my look and I want to see out what it would be if I did not and just went to the open.
The open shows also just get more attention than 212, so I gives a greater reach to teach others how to bodybuildLegion is a good timeline for me as it is 4 weeks prior to the Olympia and will serve as delaod diet break which should not takeaway from the O prep.Then it also gives me a barometer for where I stand and if this is really my last year as a 212 or not if the look is that much better in the Open.So, here it is, 10 weeks out from my Open Debut and I am on fire to do this show! Sitting at 225lbs.” John Jewett shared.
Should Jewett make it to the Legion Sports Fest Pro show, he’ll have taken a page from reigning 212 Olympia Shaun Clarida‘s book. Clarida, a 212 powerhouse, has also tested the waters as an Open athlete. It was Shaun’s performance at the 2021 Legion Sports Fest show that earned him the nickname ‘The Giant Killer.’ At the event, Clarida managed to defeat Regan Grimes and Sergio Oliva Jr. despite his shorter stature and size. Clarida’s last Open appearance saw him enter the 2023 Arnold Classic where he pushed Mamdouh ‘Big Ramy’ Elssbiay en route to earning fifth place.
Clarida isn’t the only 212 star to shake up the Men’s Open division. Former 2021 212 Olympia Derek Lunsford proved he could stand next to bigger foes last year while guest posing at the Pittsburgh Pro. This prompted Olympia officials to offer him a special invite to compete at the Open Mr. Olympia. Lunsford capitalized on the opportunity and took second place to Hadi Choopan, an Open bodybuilder who also started in the 212 category earlier on in his career.
In addition, Tonio Burton, another 212 Bodybuilder, decided to test out the Open at the 2021 Legion Sports Fest Pro in fourth place. He went on the following year to win the 2022 Legion Sports Fest title in the Open class. Burton has continued to find success. He recently laid claim to the 2023 New York Pro title and took runner-up at the California State Pro.
RELATED: Breon Ansley Shares Full Day of Eating for 212 Splash & Push-Day Workout
With 212 athletes flooding the Open class, many fans have begun to question how the trend will affect the way in which judges score contests. Meanwhile, stars of the sport such as Lee Priest and Iain Valliere have suggested getting rid of the 212 category altogether. They believe the most skilled competitors of the 212 would still rise to the top of the Open. As for John Jewett, he hopes to establish himself as a bigger name while pushing himself in a new division.
Published: 27 July, 2023 | 11:32 AM EDT
Jeff Nippard’s Ultimate Back and Biceps Workout Backed by Science
Jeff Nippard recently shared a science-backed high-volume pull-day workout for back and biceps gains.
Canadian fitness expert Jeff Nippard is one of the leading figures in the science-based YouTube fitness community. He is a lifelong natural bodybuilder, powerlifter, and personal coach. Nippard started training as a kid and went on to become the 2022 Mr. Junior Canada when he was 22 years old. As a powerlifter, he holds the record for 502-lbs squats, 336-lbs bench press and a 518-lbs deadlift. At one point, Nippard also held the Canadian national record for bench press.
Jeff Nippard’s knowledge comes from a degree in biochemistry and decades of training. He is a student of bodybuilding and continues to acquire and share knowledge. He routinely shares entertaining and informative videos on his YouTube channel that has amassed 3.8 million subscribers. Additionally, he has trained several natural bodybuilders and powerlifters to achieve their goals.
In recent months, Jeff Nippard has taken a deep dive into the minimalist training philosophy. He is in the process of releasing a six-part push–pull–leg training series based on the minimalist training principles. The most recent issue, a pull day workout was recently posted on Nippards’ YouTube channel. So let’s check out what Nippard has in store for us this time.
Jeff Nippard shares pull day workout and tips
One-Arm Half kneeling lat pulldown
Jeff Nippard advises to start the pull-day workout with this lat-focused exercise. Technique-wise, he suggests pulling the cable back until the upper arm is aligned with the body. Pulling the weight too far back is not ideal as the lats lose leverage once the arm goes behind the torso.
Nippard further stated that a lot of people prefer doing the lat pull-in where you pull the weight down from the sides. However, the teres muscles can take over the movement during the pull-in, causing the lats to get understimulated.
As of now, there is no scientific study that conclusively proves one exercise to be better than the other in terms of hypertrophy benefits. So as of now, choosing either of the two exercises is an individual preference without any specific benefits attached to it.
“I’d just say to roll with whatever one you feel hitting your lats harder. OR If you feel them both equally well, you can periodically rotate them in and out,” Nippard concluded.
You should perform three sets of the exercise adhering to a moderate 12 to 15 rep range.
Pull-ups
The advanced bodyweight movement follows the lat pulldowns. Personally, Jeff Nippard likes to do as many sets of pull-ups as possible. However, the lats already got the work during lat pulldowns and he feels that an-out set of pull-ups would be sufficient in this training session.
Additionally, Nippard’s priority is to make exercise enjoyable to a large variety of fitness enthusiasts. So while calisthenics enthusiasts might be excited to perform pull-ups, many bodybuilders are not in favor of doing them.
“While I do think that it’s important that your training is enjoyable, I also think pull-ups are a great exercise worth including that you shouldn’t avoid just because they’re harder than lat pulldowns.”
To address all of these factors and include this compound bodyweight movement into the workout, Nippard found the middle ground of performing one AMRAP set. The goal here should be to increase the number of reps every week while maintaining a consistent form.
“If you’re bulking, just matching the number of reps should be enough to present an overloading stimulus because as you gain weight, you’re adding resistance. But if you’re cutting, you should try to add at least one rep each week because as you lose weight, you’ll be lowering the resistance,” Nippard explained.
Technique-wise, putting the arms at a distance 1.5 times the shoulder width should be ideal and you can always use an assisted pull-up machine or resistance band if you’re at the early stages of development.
Kroc Rows
Nippard classifies Kroc rows as a more loose and slightly more upright version of dumbbell rows with ‘controlled cheating’. He argues that it is absolutely necessary to be more strict with the form, especially when you are a new lifter. But according to the Canadian fitness expert, you can restrict your progress in the name of perfect technique as you get into more advanced stages of development.
“Once you’ve mastered the technique basics, I don’t think there is anything wrong with a little controlled body English on select movements, especially if it allows you to overload the target muscles more effectively.”
Many elite professional bodybuilders allow their body to sway during exercises. Nippard drew attention to the fact that they are in control of the weight in spite of swaying, especially during the eccentric phase of the movement.
“The strength curve of the back exercises is actually very unique in that it’s super easy at the bottom and then much harder at the top. So if you stop at the first sign of any technique loss…”
He concluded:
“…You may be stopping well shy of the point where your back is fully stimulated. So using just a little bit of momentum at the bottom can help your back approach that point of full exhaustion much more effectively.”
Nippard does not advise cheating on exercises all the time. Instead, he feels that it can be an effective intensity technique in certain cases. Three sets of 10 to 12 reps on the Kroc rows should be enough for you to stimulate the back muscles.
Cable Shrug-Ins
The cable machine variation of shrugs should be the next exercise in the pull-day workout. Unlike the dumbbell or barbell shrugs where the weight moves along a straight vertical axis, the direction of movement is up and towards the center in cable shrug-ins.
According to Nippard, the direction of movement on cable shrug-ins lines up better with the orientation of the upper trap muscle fibers. As a result, shrugging up and towards the center is more effective for trap stimulation.
“That’s also why I generally recommend a slightly wider grip when doing barbell shrugs as it will force you to shrug up and in, and not just straight up and down,” Nippard concluded.
Once again, he advises doing three sets of this exercise for 12 to 15 reps before advancing to the next one.
Reverse Pec Deck Flyes
This rear delt-specific movement should be next in the workout. The focus here should be to push the weight out and back and not just back. This way, you can put more emphasis on the rear delts. According to Nippard:
“If you just pull the weight back, you’re going to shift a lot of focus on the mid-traps which isn’t a big deal if that’s what you’re going for. But we’ve already smashed the mid-traps with pull-ups and Kroc rows. So I’d much rather isolate the rear delts here since they’re usually overpowered by the bigger back muscles in those compound movements.”
You can experiment with the neutral, pronated, and internally rotated grip to stimulate the rear delt muscles in different ways and get the most benefits out of this exercise.
Overhead Cable Biceps Curls
Nippard is not a big fan of overhead biceps curls. However, he recently came across an experiment done by natural bodybuilders Alberto Nunes and Brian Miner. Both of them experienced more activation in the long head of the biceps during overhead curls.
There is little data to conclusively approve the findings of this experiment. But Nippard finds it worthwhile to at least experiment with this exercise. Three sets of 12 to 15 reps should usually suffice. But you can always add a couple of more biceps exercises to stimulate the muscles more.
Overall, the workout must include:
Jeff Nippard’s fitness advice stems from extensive research and study. So there is a high probability that you might be able to make better gains if you follow the training routine. So head over to the gym and give this pull-day workout a try!
You can watch the full video here, courtesy of Jeff Nippard’s YouTube channel:
Published: 27 July, 2023 | 11:07 AM EDT
Shaun Clarida kicks off the 2023 Olympia Prep With an Intense Back and Biceps Workout
Shaun Clarida has entered the prep for 2023 Olympia. He shared the news in a recent pull day workout posted on his YouTube channel and also shed light on the challenges of being on top of the division.
Shaun Clarida is an American professional builder that has competed in the Men’s Open and the 212 divisions of the IFBB Pro League. Although he has done the best of his work in the 212 division, the 40-year-old bodybuilder has maintained a strong presence in the Men’s Open division as well.
Winning the 212 Olympia title at the 2020 Olympia was the highlight of Shaun Clarida’s career. However, he was dethroned by Derek Lunsford at the 2021 Olympia, bringing the goal of a long title reign to an abrupt end. But Clarida turned up the heat and made the bold decision to move up to the Men’s Open division.
At 5ft-2in tall, Clarida is one of the shorter competitors. His decision to compete against the big boys was criticized as a result. But Clarida took the bodybuilding world by surprise when he emerged victoriously in his Men’s Open debut at the 2021 Legion Sports Fest Pro. The win earned him a direct qualification to compete in the division at the 2022 Olympia as well.
While he intended to create history by competing in both Men’s Open and 212 division at the show, Clarida eventually stayed in the 212 division, winning the second 212 Olympia title in 2022. He made a quick turnaround and attempted to score a win at the 2023 Arnold Classic in the Open division but managed to secure a fifth-place finish.
Shaun Clarida talks about the pressure of being an Olympia champion
Clarida will attempt the first defense of his 212 Olympia title in 2023 and started the competition prep 16 weeks out of the show. He made rapid progress in the off-season and feels comfortable at the current stage. Winning the third title is obviously the primary objective of the competition prep. While winning a title is probably the easier bit, defending it is the part where most people fail. Clarida has been in that situation before and highlighted the challenges of being on top of the division. He said:
“Much harder to stay on top, much harder! You’ve got a big a** target on your back. Everybody is coming to take you out. On the flip side everybody wants to see what kind of improvements you’re gonna make, how much better you can be. But if you follow my career for the past umpteen years, that’s what I’m known for… Improving year after year, bringing something new to the stage.”
The prospects of a competitive legacy are not the biggest motivating factor in his life. Clarida was blessed with a baby girl in 2022. He feels that being a father gives him the energy he needs to push through difficulties.
“Having that title is definitely motivating. But for me, what’s more motivating than that, aside from being Mr. Olympia, is being a dad, a father. Having this little human being in my hand to provide for, be an educator, be a leader…” He added.
The 40-year-old further stated that all the efforts are for his daughter and that’s one of the reasons he moved back to Texas. But he admits that being Mr. Olympia is a great feeling nevertheless. With that, Clarida jumped into the pull day workout and got a good day’s work in to get ready for the 2023 Olympia.
Shaun Clarida pushes through a high-volume back and biceps workout
Back Workout
Pull-Ups
Clarida kicked off the workout with assisted pull-ups. The regular bodyweight pull-up is one of the most effective compound exercises to build the upper body pulling muscles. Therefore it can be surprising to see an elite bodybuilder perform the assisted version, taking some resistance off. But Shaun Clarida has always preferred assisted pull-ups as they take the momentum out of play and help focus directly on the back muscles.
“I’m a big believer in pull-ups. I believe they are absolutely the bread and butter of growing that back.. For that back thickness and width…” Clarida exclaimed.
Clarida performed four to five sets of assisted pull-ups applying the progressive overload principle and setting the wheels in motion for an intense training session. He then jumped into the first official back exercise of the day.
Meadow’s Rows
‘The Giant Killer’ incorporated this exercise in his training routine around a year back when he started the training program to emphasize and improve the upper and outer areas of the latissimus dorsi muscles. But Clarida was introduced to the exercise back in the day by the late John Meadows himself ‘to really thicken up the lats’.
Clarida followed the training method taught to him by John Meadows to do this exercise. After doing a couple of warm-up sets without loading any weight on the bar, ‘The Giant Killer’ did two feeder sets to figure out a good weight that he could improve from. He uses 25lbs plates to do Meadows row as it enables him to get a better range of motion. There is a practical reason behind this as Shaun Clarida explained:
“I’m short. So if I’m short and I use the 45lbs plate, it’ll just be banging the whole time and I won’t be able to get the full (range of motion) which I want…”
The feeder sets were followed by working sets with incrementally heavier weights. Following this, the 212 Olympia champion took to the T-bar rows next.
Chest-Supported T-Bar Rows
T-bar rows are arguably the greatest exercise to impart thickness to the back. If you had to choose just one rowing movement for back, we would advise to go with T-bar rows. Clarida did the exercise on a chest-supported t-bar rows machine. Clarida prefers to have a grip that is in between the neutral grip and the overhand pronated grip. However, the machine did not have the option and Clarida improvised by attaching a D-handle.
Clarida did the warm-up set using a quarter plate and then proceeded to crank out the feeder sets. After working his way up to the top set of two full sets, ‘The Giant Killer’ took to another rowing movement.
Machine Rows
Shan Clarida next performed machine rows on the Prime Extreme Row machine. The machine has eight different adjustments for the bench. Clarida intended the exercise to simulate the bent-over dumbbell rows. He adjusted the seat accordingly and performed the rows unilaterally.
“By hovering over the bench and keeping one hand against the pad, I’m able to get a really good stretch in the lat,” Clarida said about the positioning.
He pushed through some solid sets of the exercise using a similar training method as the previous exercises – warm-up sets, feeder sets followed by working sets – and jumped into the next exercise.
Seated Rows
Most of the previous exercises primarily targeted the lats. Clarida shifted his focus on working the upper back and performed seated rows on a Prime selectorized machine next.
“(The machine) hits the upper back just right with the positioning of the chair. You’ll feel traps, rhomboids, a little bit of the rear delts but not too much,” Clarida explained.
The American bodybuilder annihilated some heavy sets of seated rows to work the upper back muscles before taking up a vertical pulling movement.
Close-Grip V-Bar Pulldowns
Vertical pulling movements help build a wide back. Clarida took to the v-bar lat pulldown next to build upper and middle back width. This variation of lat pulldowns heavily stimulates the rhomboids due to the close neutral grip. Also, biceps and forearms get a good workout as well. Clarida cranked out some solid sets of close grip v-bar pulldowns before taking up an isolation exercise next.
Standing Cable Pullovers
We can’t think of many isolation exercises when it comes to stimulating the back muscles. However, cable pullover is one isolation exercise that stands out for its benefits in back-building. It primarily works the latissimus dorsi, trapezius, and posterior deltoid muscles.
“A lot of rowing, a lot of blood flow in those lats. Now we’re going to stretch them out the front lat spread, double bicep to make sure that width is there,” Clarida stated.
The 40-year-old pushed through four working sets of this exercise and jumped into the finisher of the day.
Weighted hyperextensions
Clarida capped the back workout with a variation of weighted hyperextensions that he learned from the late John Meadows. This lower back movement targets the lower back muscles, more specifically, the spinal erectors.
“We’re still 16 weeks out and I’m trying to maintain as much mass as I possibly can. I’m still taking a lot of food in so I’m able to push a good amount of weight. But at the same time, I’ve got to push that conditioning,” Clarida said.
However, he has two herniations in the lower back and needs to be extra careful with the weight.
“When you turn around and ride those elbows back, spread double biceps for that lat spread, you see that whole lower back… We call it the Christmas tree, right? We want to see all those lines, all the details. This movement is going to help with that,” Shaun Clarida explained.
He performed a few sets of hyperextensions using a barbell with 25lbs plates for weight and wrapped up back training.
Biceps Workout
Single-Arm Preacher Curls
Shaun Clarida shifted the focus to the next part of his pull day – the biceps. Preacher curls are by far the most effective isolation exercise for biceps and help massively with muscle hypertrophy by eliminating all the other muscles from the action. Clarida performed a few sets of the exercise unilaterally on a selectorized machine and jumped into the last exercise of the training session.
Dumbbell Hammer Curls
Hammer curls target the brachioradialis and the brachialis muscles in the arms along with biceps brachii. Most of the arm muscles get sufficient work during most of the pulling movements. Therefore it is completely unnecessary to train them with excessively heavy weights. All they need is stimulation with a few sets done with proper form. Shaun Clarida did exactly that with dumbbell hammer curls next and wrapped up the training session.
Overall, the workout included:
2023 Olympia takes place from No.2-5 in Orlando, Florida. Shaun Clarida will be the obvious favorite heading into the show. However, he has to manage the resources well and bring a complete package to the stage. If he maintains the focus and unparalleled work ethic that he is known for, ‘The Giant Killer’ will certainly walk away with the third 212 Olympia title.
You can watch the full workout video here, courtesy of Shaun Clarida’s personal YouTube channel:
Published: 26 July, 2023 | 9:26 AM EDT