Tag: Bodybuilding
5 Best Natural Bodybuilding Supplements: Sculpt Your Body Into a Work of Art
Let’s be real. Bodybuilding is hard. You must train hard, eat a nutrient-dense diet, sleep seven to eight hours a night, and then use other recovery methods to ensure your body is primed for building muscle and strength.
Doing all of this can be overwhelming, especially for beginners. You’ve probably found yourself in a position where you wished there was a supplement that could turn you into a swole superhero. Lo and behold, you are scrolling through Instagram one fine day, and there it is, the versatile supplement that can help fix all your transformation voes staring you in the face.
I am sorry to break the news, but most of the fancy supplements you find online are nothing but fads. Sports nutrition companies have become really good at making up new supplements, advertising unproven benefits, and selling them to their loyal clientele.
These brands rope in some of the most popular bodybuilding and fitness social media influencers to push their products. The only bottom line these products push is that of these companies, whereas the returns on the user’s investment are close to zero.
Don’t get me wrong. I’m not trying to paint sports nutrition companies in a bad light. Some of these companies are doing a commendable job and delivering high-quality third-party tested products that deliver on their promises. However, I’m skeptical about some products that are pushed as the holy grail of natural bodybuilding but have no scientific research backing them.
Beware of Fad Supplements
If you have been following the fitness and bodybuilding space, you’ve probably heard of (or even tried) glutamine, arginine, and Tribulus. These supplements were promoted as the real deal until they were all disproven and lost their flair.
Remember, the Food and Drug Administration (FDA) does not regulate sport nutrition supplements. You must be extremely careful with how you proceed while buying bodybuilding supplements and only choose the ones with scientifically-proven results.
In this article, we dive into what it means to be a natural bodybuilder and reveal the best natural bodybuilding supplements that will help take your physique to the next level. We also shed light on some popular supplements that are on the banned substances list of popular natural bodybuilding federations. There is a lot to cover, so sit tight, and read on.
What is Natural Bodybuilding?
It depends on who you ask. Different people have varying definitions of natural bodybuilding. Armchair bodybuilding experts expect natural bodybuilders to reject any and every supplement. It means that if a product comes in a box, you cannot have it. However, this definition is half-baked.
According to the general bodybuilding consensus and drug-tested bodybuilding federations, a natural bodybuilder can use supplements containing ingredients that are found naturally. However, an athlete must abstain from using performance-enhancing drugs (PEDs).
Performance-enhancing drugs go by different names, such as steroids, gear, juice, and super supplements. Anabolic steroids are synthetic substances that mimic the effects of testosterone. These super supplements significantly boost the user’s muscle and strength gains.
Notably, virtually every bodybuilder on the Mr. Olympia stage (the most prestigious competition in pro bodybuilding) uses steroids. You could interpret this as if you want to make a living as a pro bodybuilder in the IFBB Pro League; you would have better chances of succeeding on gear.
Trivia: The eight-time Mr. Olympia champ, Ronnie Coleman, competed as a natural athlete in his first two Olympia competitions.
That said, it doesn’t mean that natties cannot build a fitness magazine cover photo-worthy physique; far from it. You can build a muscular, chiseled, diced, shredded, peeled, jacked, ripped, whittled, cut (you get the point) while staying natural.
At this moment, I must point out that building a Greek god-like physique requires much more than supplements. You must follow a balanced diet, training, and recovery program to carve a chiseled body and achieve your objectives.
How Do You Compete as a Natural Bodybuilder?
Drug use in bodybuilding is more widespread than most people think. Chances are, many jacked bodybuilders in your local gym are on juice. Interestingly, the bodybuilders that swear on being nattys usually aren’t.
But why do I bring this up, you ask?
I have nothing against people that use steroids. In fact, I think starting a gear cycle requires a different level of dedication and commitment.
However, when it comes to competitive bodybuilding, folks using roids have a significant advantage. Natural supplements are no match for the results of synthetic testosterone. All other factors being equal, nattys have no chance against enhanced bodybuilders in a competition.
Enter Natural Bodybuilding Federations
The INBA/PNBA, WNBF, and ANBF are the most popular natural bodybuilding organizations that hold drug-tested contests.
These drug-free federations use the WADA (World Anti-Doping Agency) guidelines that include 10 years drug-free of prescription/pharmaceutical hormones and two years free of over-the-counter hormones, pro-hormones, or banned substances listed or their chemical counterparts.
These guidelines ensure that no enhanced athletes can compete against a natural bodybuilder; putting the nattys on a level playing field and giving them much-needed recognition.
The WADA guidelines are very stringent. They also prohibit cannabinoids use. Although CBD oil is not prohibited, some products contain THC and other cannabinoids that could result in a positive test for a prohibited cannabinoid. You must be 100% sure of what you put in your body if you are a competitive bodybuilder.
Must Read: The Ultimate Guide To Natural Bodybuilding: Best Training and Diet Tips
Best Natural Bodybuilding Supplements
The sports nutrition market is flooded with supplements. There are supplements that claim to boost muscle mass by improving your sleep and supps that are supposed to enhance your muscle-building potential by improving your gut health and immune function.
Bodybuilding supplements can burn a hole in your pocket if you go down the rabbit hole of everything the sports nutrition companies offer and their extravagant claims. To be honest, most of these supplements are nothing more than placebos.
This article aims to reveal the most effective natural bodybuilding supplements. I have no intention of pushing inconsequential supplements down your throat. As you’ll soon learn, the most effective muscle and strength-building supps are relatively inexpensive and will help you meet your training objectives without breaking the bank.
Without any further ado, here are the supplements that should be a part of your stack:
Whey Protein
Protein is the building block of muscle. You break down muscle tissue during your workout; they grow back bigger and stronger during rest and with proper nutrition intake. A whey protein supplement contains all the nine essential amino acids (EAAs), which help build bigger and stronger muscles. Your body cannot produce the EAAs naturally; you must consume them through food.
Whey protein supps are the cornerstone of muscle-building supplements. They come in different forms (concentrate and isolate) and flavors. Because of their fast-digesting nature, most lifters prefer consuming protein shakes right after their workout.
Bodybuilders trying to build muscle mass and strength should consume 1.6–2.2 grams of protein per kilogram of body weight for optimal results. [1]
Check Out: Awesome Whey Protein Powders Reviewed
Branched Chain Amino Acids (BCAAs)
BCAA supplements consist of three essential amino acids — valine, leucine, and isoleucine. This supplement promotes muscle protein synthesis, reduces muscle breakdown, and supports quicker recovery. [3]
Like all amino acids, your body uses BCAAs to make protein, which can help build bigger and stronger muscles. Most lifters sip on a BCAA supplement intra-workout, as it can help kickstart recovery. Plus, they can reduce fatigue during exercise by lowering serotonin production in your brain.
Check Out: Best BCAA Supplements on the Market
Creatine
Creatine is one of the most studied and safe bodybuilding supplements. This compound occurs naturally in the body. It can boost muscle mass, strength, and endurance and is abundant in seafood and red meat. [2]
There are two ways of supplementing with creatine — loading and maintenance. The loading phase requires you to consume 20 grams of the supp for 5–7 days and then switch to a 3–5 gram dosage. On the other hand, the maintenance phase requires you to take 5 grams consistently.
Creatine is one of the most budget-friendly supplements on the market. A high-quality creatine supplement can cost you $0.15 per serving. This supplement is incredibly versatile and can be consumed with other supps.
Check Out: Best Creatine Supplements (Reviewed & Ranked)
Beta-Alanine
Beta-alanine is a non-essential amino acid — and a godsend for endurance athletes. This supp boosts exercise endurance by delaying lactic acid buildup, which can help you maintain a high training intensity. [5]
Besides its performance-enhancing abilities, beta-alanine has been shown to improve body composition by promoting lean muscle mass build-up. Plus, beta-alanine has anti-aging and immune-enhancing properties. [6]
Check Out: 10 Best Beta-Alanine Supplements
Although this article lists the five best natural bodybuilding supplements that will help you achieve your training objectives, you don’t have to take all of them at once. Use your discretion to select the supplements that fit your lifestyle and fill the voids you cannot achieve through your whole-food diet. Furthermore, you can start with one supplement and add more supps if needed.
Caffeine
Caffeine can significantly boost your exercise performance by increasing energy, focus, concentration, and alertness. Furthermore, it can delay the onset of fatigue, which can help you do more quickly. [4]
You could consume caffeine in the form of coffee or tea before a workout for optimal results. On the flip side, you can use a stimulated pre-workout supplement, which can deliver additional benefits like mental clarity, enhanced endurance, faster recovery, and better blood flow for insane muscle pumps.
Check Out: Best Caffeine Pills Reviewed
Banned Substances in Competitive Bodybuilding
Although most drug-tested bodybuilding organizations follow the WADA doping guidelines and prohibited list, some have additional rules that the bodybuilders must follow. Here are a few substances banned by the World Natural Bodybuilding Federation (WNBF):
All anabolic steroids
Human growth hormone
IGF
Peptides
Prohormones and steroid precursors
Diuretics
Ephedrine, ephedra, and most stimulants
Cannabinoids (including CBD)
How do I know if a product or ingredient is on the WADA prohibited list?
If you have to ask this question, chances are that the product in question is probably on the banned list. You must always check the WADA and relevant bodybuilding organizations’ prohibited list before starting a new supplement, especially if you are a competitive bodybuilder.
Beyond Bodybuilding Supplements
Building your dream physique requires much more than a few daily scoops of magic powder that are supplements. Here are the four factors that you must consider:
Diet
Follow a nutrient-dense whole-food diet to build a chiseled physique. Determine your daily caloric intake goal and break it into a suitable macronutrient split to fast-track your strength and muscle gains. You can use a whey and casein protein supplement to fill the protein void in your diet.
Training
Most lifters make the mistake of following a cookie-cutter training program, which leads to suboptimal results. You must follow a personalized training regimen to fix your weaknesses and polish your strengths. Drinking a cup of coffee or using a caffeinated supplement before a training session can boost your performance. Beta-alanine supplements also increase your endurance, which can help you get more done quickly.
Recovery
Sleep at least seven to eight hours each night to give your body enough time to rest and recuperate from your workouts. Self-myofascial release, massages, and cold plunges are excellent ways to boost your recovery. Whey protein and BCAA supplements also help in this regard.
Lifestyle
Switch to an active lifestyle to build a shredded physique. Take the stairs instead of the elevator and bike to work when possible. These lifestyle habits will help keep your metabolism high, which will help you burn calories throughout the day.
FAQs
Do I need supplements to build a chiseled physique?
No. You can build a jacked body by following a balanced training, diet, and recovery program. Use supplements to fill the voids in your diet.
Can I become a pro bodybuilder without using supplements?
Bodybuilding requires much more than supplements and steroids. Your genetics will dictate your potential as a pro bodybuilder. Plus, the organization you choose to compete in will also dictate your performance if you stay natty.
You can turn pro in the IFBB Pro League (non-tested) while staying natty. However, it is highly unlikely that you will ever win the coveted Mr. Olympia title. On the other hand, natty bodybuilding organizations are reserved for natural athletes.
Which supplements should a beginner start with?
It will depend on your starting physique and training objective. Assuming the individual already consumes caffeine in some form, they should start with a whey protein supplement and stick with it for six to eight weeks. They can add more supplements to their arsenal after assessing their progress.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
The initial progress as a natty is usually slow, which pushed many bodybuilders to go the steroid route. However, the risks of using gear are not worth the reward for most lifters.
Contrary to what most people think, you don’t need a cupboard full of supplements and a sponsorship to build a natural physique. Following a balanced diet, training, and recovery program, and using natural bodybuilding supplements, such as whey protein, creatine, BCAAs, caffeine, and beta-alanine, might take some time to work their magic, but it should be the way to go for you if you lift to improve your overall health, well-being, and longevity. Best of luck!
References
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
Khemtong C, Kuo CH, Chen CY, Jaime SJ, Condello G. Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021 May 31;13(6):1880. doi: 10.3390/nu13061880. PMID: 34072718; PMCID: PMC8230327.
Paluska SA. Caffeine and exercise. Curr Sports Med Rep. 2003 Aug;2(4):213-9. doi: 10.1249/00149619-200308000-00008. PMID: 12834577.
Hoffman JR, Emerson NS, Stout JR. β-Alanine supplementation. Curr Sports Med Rep. 2012 Jul-Aug;11(4):189-95. doi: 10.1249/JSR.0b013e3182604983. PMID: 22777329.
Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids. 2008 May;34(4):547-54. doi: 10.1007/s00726-007-0008-3. Epub 2008 Jan 4. PMID: 18175046.
2023 Northern California Pro Results and Scorecard
Competitors from the Figure category met in Sacramento, California for the 2023 Northern California Pro over the weekend on June 10. This show served as an Olympia qualifier, as athletes have until October 9 to secure their respective invites.
The 2023 Mr. Olympia competition takes place November 2-5 and has moved from Las Vegas, Nevada to Orlando, Florida, inside the Orange County Convention Center. Over the last few weeks, competitors have taken it to each other for an Olympia invite.
Whoever should emerge victorious this weekend will have not only a pro win under their belt but a chance to face the champion of the Figure division – the super dominant six-time winner Cydney Gillon. She’s held the title since 2017.
A few threats stood out as names to watch this weekend, like Jossie Becerra who served as a shocker at the 2022 Figure Olympia, where she took fourth place. However, if she wants a shot at gold, she’ll have to get through two-time Figure Olympia runner-up Natalia Soltero. Soltero also took second at the Pittsburgh Pro and New York Pro, so she’s eager to finally lay claim to a gold trophy. Lastly, Wendy Fortino is another top name who aimed to cement herself as a title contender.
2023 Northern California Pro Figure Results
Winner — Natalia Soltero
Second Place — Jossie Nathali Alarcon Becerra
Third Place — Ericka Morales Morgan
Fourth Place — Ashley Radiance Fuller
Fifth Place — Gina Palma
Sixth Place – Wendy Fortino
Seventh Place — Desiree Alferes
Eighth Place — Ashley Garcia
Ninth Place — Aksana Yukhno
Tenth Place — Jessica Baltazar
2023 Northern California Pro Scorecard
2023 Northern California Pro Scorecard
Fitness Volt congratulates the winner!
Published: 11 June, 2023 | 2:17 PM EDT
Arnold Classic UK Set for Relaunch Under US-Based Management of Arnold Schwarzenegger
The Arnold Classic UK was founded by the organizers of the Arnold Sports Festival in 2021 after the Columbus, Ohio event got pushed back due to COVID-19 pandemic-related restrictions. In a recent post made on Instagram, the organizers of ASF announced the relaunch of Arnold Classic UK with the management of the US-based team under the ownership of Arnold Schwarzenegger.
Legendary bodybuilder Arnold Schwarzenegger dominated the IFBB Pro League Men’s Open division with his insane muscle mass, size, and symmetry in the 1970s. He triumphed at the Mr. Olympia contest in 1970 to secure his first Sandow trophy and went on to become a seven-time champion. He reached new heights in the sport and was the first competitor to break into the mainstream with his leading role in the bodybuilding docudrama Pumping Iron (1977) alongside fellow icon Franco Columbu.
Following a decorated career at the highest level, Schwarzenegger turned into a revered figure in the community. He teamed up with the late Jim Lorimer to found the Arnold Sports Festival, widely regarded as the second most prestigious fitness showcase in the world next to only the Mr. Olympia competition. Since the show’s inception in 1989, it has provided a platform for budding talent across bodybuilding, strongman, powerlifting, and more.
Bodybuilding veteran Rich Gaspari created history by winning the inaugural edition. The show often features athletes who go on to contend for the Mr. Olympia title. Legendary bodybuilder Jay Cutler and Dexter Jackson made a name for themselves with wins at the Arnold Classic before finding glory at Mr. Olympia.
Arnold Classic UK was held for the first time after the original event got delayed in the US in Oct. 2021. Men’s Open standout Nathan De Asha emerged as the first champion of the event and punched his ticket to the Mr. Olympia contest ahead of Samson Dauda.
For the second edition of the show, the organizers disclosed that Arnold Schwarzenegger would not be in attendance to crown the champion due to financial challenges related to prize money and his attendance fee in Sep. 2022. Without the man himself, the event was rebranded to Experience With Sports Festival UK.
ASF’s Brian Powers vocalized Schwarzenegger’s disappointment in the change of plans and pinned the blame on promoters failing to meet their financial commitments. Eventually, the IFBB Pro League and organization president Jim Manion stepped in to guarantee the prize money for the winners. Andrew Jacked came out on top of the 2022 Arnold Classic UK with Patrick Johnson taking silver and James Hollingshead rounding up the top three.
Arnold Classic UK set for a relaunch under US-based management of Arnold Schwarzenegger
In a recent Instagram post, the organizers of the Arnold Sports Festival announced the Arnold Classic UK is set to relaunch next year under the US-based management team of Arnold Schwarzenegger.
The 2024 Arnold Sports Festival UK is scheduled for Mar. 15-17 in Birmingham, England.
“The US-based management team is happy to announce the relaunch of the 2024 Arnold Sports Festival UK,” wrote the organizers. “Join us in Birmingham, England, March 15-17, 2024 as next years Arnold will boast the biggest names, brands and prize money in Europe — EVER.
“Having now said ‘hasta la vista’ to the event’s former ownership, brands can now expect reliable and responsible leadership from the US management team under the ownership of the man himself, Arnold Schwarzenegger.
Act swiftly to secure your spot now. It’s a chance to elevate your brand to new heights and leave an indelible impression on the fitness world.”
The 2023 Arnold Classic wrapped up with Samson Dauda taking home the top prize in Columbus three months ago.
With the Arnold Classic UK set to head in a new direction under the original team, regional fans will be excited to witness some of their favorite bodybuilders battle it out on stage in hopes of securing qualification for the Mr. Olympia show. Meanwhile, competitors might be better placed and not have to worry about the issues that plagued the previous edition.
Catch full coverage of the 2023 Arnold Classic, including pre-judging, event recaps, analysis, and final and full results at our Arnold Classic coverage hub: FitnessVolt.com/arnold-classic
Published: 11 June, 2023 | 12:15 PM EDT
4x Mr. Olympia Jay Cutler Shares Arm-Building Hypertrophy Workout
Jay Cutler’s workout intensity has seemingly ramped up judging from his latest training session. In a JayCutler TV YouTube video, Cutler smashed an eight-exercise arms workout focused on hypertrophy as he continues making strides toward a better physique.
During his respective tenure, Cutler set himself apart from his peers with massive arms, a full chest, and some of the most defined quads in the sport’s history. His consistency and grit guided him to an Olympia title in 2006 after he dethroned the eight-time champion Ronnie Coleman. Despite their rivalry, Cutler admits some of his workouts were inspired by Coleman’s high-volume heavy weight strategy.
Having sailed off into the sunset with four Mr. Olympia victories, Cutler remains one of the best to ever throw on a pair of posing trunks. Even though he hasn’t appeared on stage in 10 years, fans continue to call for his return. While he won’t compete on stage, Cutler has made it clear he’s transforming his physique before his 50th birthday.
Fortunately for fans, he’s documented the process. In addition to sharing training sessions, Cutler underlined why nutritional demands have been so crucial to his goal. And now with August approaching, Cutler shared an exhausting arm workout.
Jay Cutler Shares Arm Workout for Hypertrophy
1- Triceps Press Down – 2 or 3 warm-up sets, 3-4 working sets2- Triceps Extension Machine – 3 sets as many reps as possible3- Seated Overhead Dumbbell Extension – 3 working sets of 12 reps4- Rope Press Down – 3 sets 12 reps5- Machine Biceps Curl – 3 working sets 12 reps 6- Standing Dumbbell Curl (alternating) – 3 sets 12 reps7- Preacher Machine Curls – 3 sets8- Cambered Bar Curl (wider grip) – 4 sets
Following the arms training session, Jay Cutler discussed some of his workout habits and goals. He aims to weigh 250 pounds in eight weeks.
“That was my arm workout. I’m not trying to overdo it a lot, I’m really just trying to get the benefit of each workout, not trying to change the game. Anything I do now and moving the tissue around, moving the food through, I’m going to grow. And that is the goal. I would love to hit 250 by the time we get to eight weeks. And we’ll see where we’re going to end up. I’m about four meals deep today. I’m eating about six meals a day right now.”
And then at eight weeks out, I’ll evaluate and maybe I’ll start throwing in a little cardio exercise but I’ll tell you the cardio is going to be a lot different from the past because I’m going to stick to less intense cardio. I’m going to do more bike work, I don’t know if I’ll get on a step mill because I’m not necessarily trying to get striated glutes with this kind of come down with my body weight. But I’m kind of touch and see. Remember, I’m going for the best shape I’ve been in 10 years.”
Cutler clarified that his physique goal doesn’t involve being shredded. Instead, he plans to showcase a balance of fullness, hardness, and roundness.
“Now that means I’m going to be full, hard, and round. I’m not trying to get super shredded. Okay, on my birthday I’m actually going to be dried out, diuretics and everything else, I’m just going to be in a walk-around best shape. So, that means if I take my shirt off at a show which possibly could happen by the way, I’m going to look a lot better than I did on the original video.”
“What I’m trying to do is get the workouts in later so I can get the fullness and really, like I did in 2010 and 2011 when Hany kind of trained me and put me on this whole different mindset that you should train after if you want to come in bigger, you need to train later and have at least four meals. Your body performs better guys. If you’re trying to get bigger, you’ll stay home and focus on eating those meals and your output will be a little less so when you go to the gym you’re utilizing all those calories,” Cutler said.
This is far from Cutler’s first progress update regarding his ‘fit-for-50’ physique transformation. In a previous JayCutlerTV episode, Cutler argued against bulking up. He shared that his goal was to keep his metabolism guessing while becoming ‘bigger and leaner’ at the same time.
Cutler’s latest physique challenge is a testament to his determination and willpower. In the months to come, bodybuilding fans around the world hope to see him guest pose at the upcoming 2023 Masters Olympia contest, taking place in Cluj Napoca, Romania.
Watch the full video on the CutlerCast TV YouTube channel below:
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Published: 11 June, 2023 | 10:45 AM EDT
28 Day Workout Challenge: Get Fit, Feel Powerful, and Unlock Your True Potential
Irrespective of your experience level, fitness challenges are a great tool for leveling up. Beginners can use challenges to kickstart their fitness journey and build healthy habits, whereas more advanced athletes can use them to break through plateaus.
However, there are a few common problems with most fitness challenges. Some challenges are so overly ambitious that people detect a hint of deception and refrain from embracing them; ‘Build six-pack abs in seven days’ is one example of such a fitness challenge. On the other hand, some fitness challenges are so excessively fixated on results that they repel exercisers; for instance, no beginner (in their right mind) will ever sign up for a “Learn to squat 315 pounds in 30 days” challenge.
Process goals should be the way to go for most people, especially beginners. Process goals are milestones that comprise smaller, controlled accomplishments that help you achieve a larger objective. “Hit the gym six days a week for 28 days” is a process goal. Most beginners will be more receptive to this objective as there are no overwhelming expectations here. We will focus on a process goal in this program.
The 28 day workout challenge will help you kickstart your transformation journey and get fitter, faster, and healthier. This training program includes a balance of strength, hypertrophy, and conditioning exercises to help you get in the best shape of your life and improve your overall functioning.
The following 28-day workout regime is broken into four weeks. The programming for each week will change to help you build a well-rounded physique. You will require a pair of light dumbbells and an iron grit for this program.
Although this is a challenge, the objective here is not to bench 225 pounds or run 5K at the end of these 28 days. The test is to stick to the workout regimen for 28 days and do your best. The results will follow. I promise.
Prerequisites For The 28 Day Workout Challenge
The benefits of an exercise program go far beyond improved aesthetics. Following a training regime can boost your overall health and mental well-being, enhance your daily functioning and heighten your productivity. [1]
Since this is a beginner-friendly workout challenge, the barriers to entry are shallow. Here are a few requirements of the 28 day workout challenge:
Experience
You don’t need to know every exercise in the Encyclopedia of Modern Bodybuilding to start this exercise program. That said, it would make a world of difference if you knew how to perform some of the most basic compound movements correctly.
If you are a rookie, I recommend turning this four-week program into a five-week program and using the first week to learn the exercises in this program. I will link each exercise to a detailed guide. Please feel free to explore those guides to drill the movements. Learning the correct exercise technique improves your exercise form and significantly reduces your risk of injury.
Basic Equipment
Don’t worry; I won’t ask you to drop a bundle on a squat rack or a treadmill. This 28 day workout challenge requires minimum training equipment, such as a pair of dumbbells and a resistance band. You can also switch the dumbbells with kettlebells if you have a few lying around your house.
People that lack the budget to buy new training equipment can use water jugs, backpacks, and suitcases. Think outside the box and use anything in your home to challenge yourself.
Diet and Recovery
Although training is a crucial aspect of building muscle and losing fat, it is not the be-all and end-all of a transformation program. You must focus on your nutrition and recovery program to make the needle budge in the right direction.
Begin by determining your daily calorie goal and using an appropriate macro intake target to help you move toward your body recomposition objective. Further, you must sleep seven to eight hours each night to allow your body enough time to rest and recuperate from your workouts.
Remember, you cannot outwork a bad diet, and you break muscle tissue while training. Your muscles grow back bigger and stronger when you are resting.
28 Day Workout Challenge Program Outline
Burning workouts are one of the most common reasons why people give up on their transformation journey without achieving their objective.
This 28-day workout program is different. This training regimen is programmed to ensure the exercises deliver enough stimulus to build strength and muscle mass and boost fat loss and will keep you on your toes with consistent volume and intensity changes over the four weeks.
Outline of the 28 Days Workout Program
Although the exercises will remain the same in this four-week workout challenge, you will perform a different number of reps and sets and use different weights (if possible) to boost muscle fiber stimulation. It will help you drill the form of these exercises, which will set you up for better performance down the line.
If you are a rookie, you should spend the first week, let’s call it “Week 0,” learning the correct exercise form and building a foundation. Although one week will probably not be enough to drill the movements, it will be enough to make you feel comfortable. Since you’ll not be using heavy weights in this 28 day workout challenge, these four weeks will also help you master the exercises without putting you at risk of injury.
Without any further ado, here is a brief outline of this four-week workout challenge:
Week 1: Build a Foundation
We will use the first week to ease into the 28 day workout challenge. Week one is not the time to go pedal to the metal. You want to keep muscle soreness to a minimum, as you don’t want to sit out of a workout because of restricted joint and muscle range of motion due to stiffness. Avoid lifting heavy and focus on familiarizing yourself with the exercises.
Week 2: Increase the Reps
You will increase the intensity slightly in the second week by ramping up the number of reps you perform in each exercise. Limit the rest time between sets and exercises to 60 seconds to keep your heart rate up. Doing more sets with the same weights as week one should result in better muscle pumps.
You will remain in the 8-12 rep range in the first, third, and fourth weeks. However, you must bump up your reps to 15-20 in the second week. You might have to use lighter weights to achieve the new rep goal.
Week 3: Lift Heavier
Two weeks of training will improve your form and develop muscle memory, making it the right time to go heavier. If you train at home and want to purchase dumbbells, I recommend getting adjustable ones, as they are more versatile and take up less space. Folks that do not have heavier weights can get creative with resistance bands to make the exercises more challenging.
Beginners can go up to 20% heavier in the third week. Ensure you don’t compromise your form while chasing bigger weights. Use a weight that allows you to complete eight reps with perfect form. Feel free to reduce the reps to six as fatigue starts to set in.
Week 4: Boost the Volume
Three weeks of training will condition your muscles enough to handle more volume. For the fourth week, you will increase the training volume by doing an additional set of each exercise. Plus, we will be adding one exercise to each workout. Following the same training program for too long can lead you to a plateau. Programming progressive overload into your training regimen ensures you are making consistent gains.
28 Day Workout Challenge: Weekly Split
Here is the weekly split of this training challenge:
Day 1: Upper Body Strength
Day 2: Full-Body HIIT
Day 3: Lower Body Strength
Day 4: Rest
Day 5: Full-Body Strength
Day 6: Cardio and Core
Day 7: Mobility and Skill / Rest
This 28 day workout challenge involves training six days a week. Although the seventh day of the week is reserved for mobility and working on developing new skills, you can also use it as a rest day if you feel sore.
Workout Plan
Although the exercises will remain the same week-over-week, keep an eye on the sets and reps and adapt your workouts according to the weekly outline described above.
Day 1: Upper Body Strength
You can swap the dumbbells with resistance bands in each exercise in this workout. Furthermore, if you don’t have access to a flat bench, you can swap the first exercise of this workout with the dumbbell or resistance band floor press.
Day 2: Full-Body HIIT
After the upper body strength workout, you will perform a full-body HIIT workout focusing on increasing your heart rate and burning calories. This will be a 14-minute bodyweight workout. Complete three circuits of these seven exercises. You are allowed a 15-second rest between exercises and a 60-second rest after completing each circuit.
Feel free to break up your sets if you cannot perform an exercise for the stipulated time. For example, take a five-second breather if you cannot perform pull-ups continuously for 30 seconds.
Perform four circuits of this full-body HIIT workout in the fourth week.
Day 3: Lower Body Strength
Spend 5-10 minutes warming up before each workout. It will get your blood flowing, improve your range of motion, and significantly reduce your risk of injury. Your warm-up routine should include a combination of static and dynamic stretches.
Day 4: Rest
Rest days on this 28 day workout challenge are not a free pass to becoming a couch potato. You must keep your body moving on your rest days as well. Go for a 20-30 minute walk, bike ride, or hike on your off days.
Day 5: Full-Body Strength
Most exercises in this workout program are compound movements, which demand greater energy input than single-joint exercises. However, you must limit your rest duration between sets to 60 seconds to maintain a high intensity.
Day 6: Cardio and Core
You’ll be doing a 15-minute HIIT cardio session and five core exercises on day six of this training program. Training your core will help develop a six-pack, improve your overall functionality, and reduce your risk of lower back pain and injury.
Day 7: Mobility and Skill / Rest
The seventh day of each week is reserved for mobility drills. Working on your flexibility will improve your range of motion, leading to greater muscle stimulation. You can also use this day to drill exercises you have difficulty performing. CrossFitters can work on their Olympic lifts or gymnastics techniques on day seven. Feel free to take this day off if you feel sore and tired.
Tracking Progress
Twenty-eight days is a relatively short time to see any significant improvement in your physique. However, you must track your progress weekly to ensure you are on the correct path. Recording body weight, anthropometric measurements, workout performance (sets, reps, and weights used), and taking physique photos are the most popular ways of tracking your progress. Seeing the needle budge in the right direction can boost your motivation and push you to work harder.
Common Obstacles
These are the most common problems faced by people on a transformation program:
Diminishing Motivation
Many people lose their motivation to train and eat healthy when they do not see progress within a few weeks. To avoid this, set measurable short-term objectives. For example, you can set a new goal to do 20 sit-ups in a set by the end of two weeks if you can only do 15 right now. Routinely ticking off goals will keep you excited about your workouts.
Lack of Support
The importance of a support system is often overlooked in a training program. A support system can keep you accountable and motivated. A support group consisting of individuals who share common goals can be invaluable. Your friends and family can also be a part of your support group.
Unplanned Events
Major life events, emergencies, and other unplanned events can disrupt your workout program. Some of these events are unavoidable. However, you must ensure that you return to your transformation program after dealing with the situation at hand.
Frequently Asked Questions
How to lose weight?
Losing weight boils down to calories in vs. calories out. You must be in a calorie deficit to lose weight, meaning you must burn more calories daily than you consume. According to the CDC, you can lose 1-2 pounds weekly by cutting 500-1,000 calories from your daily diet. [2]
Can I build a six-pack in 28 days?
Technically, yes, you can. If you have a low body fat percentage, you can improve the definition of your six-pack by performing ab exercises. However, folks with a body fat percentage of 20% or more usually require more than a month to build washboard abs, as they must first lose the excess fat by running a calorie deficit.
Is it possible to spot-reduce belly fat?
No. You cannot spot-reduce fat from your abdomen. Most people lose fat in a generalized manner across their entire body while in a calorie deficit. Genetics can also play a role in your fat loss pattern.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Congratulations on seeking a challenge. Following a 28 day workout program requires you to leave your comfort zone, try new things, and test your limits. You should be proud of yourself for making this decision to explore your potential and work toward your best self.
Remember, the challenge here is not to build a six-pack in record time or maximize your VO2 performance. This 28 workout challenge has just one goal — hit the gym for four weeks and complete your workouts. Give yourself a pat on the back after you complete this challenge. On the other hand, don’t hang your head low if you can’t achieve this objective for some reason. Shake off the unpleasant emotions and try again. Best of luck!
References
Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018 Jul 2;8(7):a029694. doi: 10.1101/cshperspect.a029694. PMID: 28507196; PMCID: PMC6027933.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
2023 DC Pro Results and Scorecards
With five different shows taking place around the world this weekend, it’s a busy time for the IFBB Pro League. The 2023 DC Pro show, which took place June 10 in Alexandria, Virginia, featured athletes from the Bikini and Men’s Physique categories.
All roads lead to this year’s 2023 Mr. Olympia contest. Unlike last year, the venue has moved from Las Vegas and will now take place in Orlando, Florida inside the Orange County Convention Center. There are some notable differences with the IFBB Pro League schedule this year. The point system has been removed. With that in mind, athletes must earn their way to Olympia by winning a pro show.
The winner of this weekend’s Men’s Physique contest will have a shot at standing against Erin Banks on the 2023 Olympia stage, who recently claimed gold in a hard-fought battle against Brandon Hendrickson. As for the Bikini division, the winner this weekend will face off with the current reigning Bikini Olympia Maureen Blanquisco.
With plenty on the line, fans were eager to name their picks. Charjo Grant stands out as a clear-cut favorite given that he won this competition in 2021. Meanwhile, he’ll be met with resistance from Vitor Chaves, who picked up recent runner-up placings at the 2023 New York Pro and Miami Muscle Beach Pro show. This will also be Steven Cao‘s first time on stage this year after winning the Mile High Pro in 2022.
2023 DC Pro Winners
Men’s Physique: Vitor Chaves
Bikini: Jessica Wilson
2023 DC Pro Results
Men’s Physique
Winner — Vitor Chaves
Second Place — Steven Cao
Third Place — Juan Manuel Gochez
Fourth Place — John Stanley Sarmiento
Fifth Place — Victor Manuel Ramirez Chavez
Sixth Place — Charjo Grant
Seventh Place — Stevelon Dennis
Eighth Place — Micah A. Thomas Jr.
Ninth Place — Roy Williams
Tenth Place — Raymond Akinlosotu
Bikini
Winner — Jessica Wilson
Second Place — Maria Acosta
Third Place — Tara Grier
Fourth Place — Adair Libbrecht
Fifth Place — Racquel Hutchinson
Sixth Place — Marisa Woo
Seventh Place — Gavi Soni
Eighth Place — Lesley Billups
Ninth Place — Jessica Miller
Tenth Place — Kendall Call
2023 DC Pro Scorecards
2023 Dc Pro Men Physique Scorecard
2023 Dc Pro Bikini Scorecard
Fitness Volt congratulates the winners!
Published: 10 June, 2023 | 11:33 PM EDT
2023 Mile High Pro Results and Scorecards
The 2023 Mile High Pro went down on June 10 in Denver, Colorado, featuring competitors from the Men’s Physique and Bikini categories. This show was an Olympia qualifier for the biggest event of the year taking place in November.
Bodybuilding’s ultimate destination: Mr. Olympia, takes place November 2-5 in Orlando, Florida. Athletes who wish to compete in this event must earn a qualification. The Olympia Qualification System has undergone dramatic changes since 2022. The point system is no longer in effect so athletes must win a pro show to guarantee entry.
In addition, the deadline to qualify for the 2023 Mr. Olympia show expires on October 9. With time running out to earn an invite, the pressure is building with each passing weekend. Whoever takes home the Men’s Physique crown will have a shot at Erin Banks later this year. Meanwhile, the Bikini winner will also have an opportunity to square off against the current Bikini Olympia Maureen Blanquisco.
With such a stellar roster of talent, determining favorites was a difficult task, but there were some names to watch. Riccardo Croci who is already qualified off his Tropicarium Budapest Pro win, plans to do some damage. Additionally, the 2023 Miami Muscle Beach winner Ramses Rams will aim to earn another title this year. Diogo Basaglia is a hot name to keep an eye on given the strides he’s made as of late too.
2023 Mile High Pro Winners
2023 Mile High Pro Results
Men’s Physique
Winner — Riccardo Croci
Second Place — Ramses Rams
Third Place — Drew Cullen
Fourth Place — Diogo Basaglia
Fifth Place — Jason Huynh
Sixth Place — Mark Robinson
Seventh Place — Renato Menezes
Eighth Place — Reynel Chavez Pulido
Ninth Place — Zach Savoie
Tenth Place — Andrew J. David
Bikini
Winner — Ashley Kaltwasser
Second Place — Maya Soleil Astabie
Third Place — Elisabet Vang
Fourth Place — Alina Bogacheva
Fifth Place — Priscila Rodrigues
Sixth Place — Nikki Kiani
Seventh Place — Laura Martinez Manrique
Eighth Place — Ruth Montes
Ninth Place — Langsha He
Tenth Place — Norma Jeane Watkins
2023 Mile High Pro Scorecards
2023 Mile High Pro Men Physique Scorecard
2023 Mile High Pro Bikini Scorecard
Fitness Volt congratulates the winners!
Published: 10 June, 2023 | 11:19 PM EDT
2023 Southern California Pro Results and Scorecards
The Golden State will welcome competitors from the Wellness division at the 2023 Musclecontest Southern California Pro on June 10. This show serves as a qualifying event for the Mr. Olympia competition.
This year, athletes have fewer months to qualify for the biggest event of the year: 2023 Mr. Olympia, taking place November 2-5 in Orlando, Florida inside the Orange County Convention Center. Whoever emerges victorious at this contest will go on to face the newly crowned reigning Wellness Olympia, Francielle Mattos.
In addition, the point system has been removed, so athletes are no longer able to grant their passage by accumulating top placements at shows throughout the season. The only way to stand atop the Olympia stage is to earn first place at a pro show.
As with any show, there were a number of frontrunners such as Lili Dong, who claimed bronze at the recent Pittsburgh Pro and New York Pro. She was also runner-up at the 2023 Miami Beach Muscle Pro. Meanwhile, Anne-Marie Gobeil was on a mission to win gold. Though, to accomplish that, she’ll also have to get past fan-favorite Simara Walter.
2023 Southern California Pro Wellness Results
Winner — Lili Dong
Second Place — Cassandra Pennington
Third Place — Lovely Lindo
Fourth Place — Simara Walter
Fifth Place — Frida Paulsen Stern
Sixth Place — Joanna Jean
Seventh Place — Nuannaree Sriwaralak
Eighth Place — Anne-Marie Gobeil
Ninth Place — Rayanne Collins
Tenth Place — Alexis R. Figueroa Quesada
2023 Southern California Pro Scorecard
2023 Southern California Pro Scorecard
Fitness Volt congratulates the winner!
Published: 10 June, 2023 | 10:59 PM EDT
Kali Muscle Reveals the Steroids He Used & How He Had a Heart Attack
Fitness influencer Kali Muscle, real name Chuck Kirkendall, is leading the charge against the high consumption of steroids in bodybuilding. As someone who faced serious health consequences from using gear, he keeps an open attitude about the cost of pursuing a career in bodybuilding. In a recent interview with Escape Fitness, Kali revealed the steroids he took as a competitor and what happened the day he had a heart attack.
Kali Muscle found his passion for working out and fitness in his teenage years. He grew up playing many sports and earned a college scholarship. However, he found himself on the wrong track after the death of his brother and got sentenced to 11 years in prison where he found solace in lifting heavy weights. He managed to gain significant muscle mass inside the prison on a diet made up of foods like Top Ramen, honey bars, and more.
After getting released in 2010, Kirkendall decided to fulfill his potential in bodybuilding and the world of entertainment. He dominated the Mr. California contest in 2012 and took home the top prize. He quickly found success as an actor as well, where he was featured in a range of commercials, music videos, and films. His story of turning his life around has inspired many.
Kirkendall has battled with a string of major health issues over the last few years. He suffered a heart attack due to the left artery being completely clogged in Nov. 2021. Fortunately, he survived and managed to recover from the incident. He followed up with an update on how his life changed after the heart attack and issued a stark warning to bodybuilders about not ignoring warning signs that their bodies present.
Kali Muscle / Instagram
In April 2022, Kirkendall opened up on his experience using PEDs (performance-enhancing drugs) in his days of competition. He argued against pursuing bodybuilding as a career due to the health risks that come along with it. He went as far as to label bodybuilding the ‘most unhealthy’ sport of all. Then, he doubled down on his stance by offering his take on the dangers of abusing steroids for sport.
Kali Muscle recommended fitness enthusiasts stay away from competing in bodybuilding last August. He argued against idolizing the unnatural look presented by Open competitors. He confessed to having regrets about competing and warned others not to become like Walker and Jacked to preserve their health.
Kirkendall believes bodybuilders are so focused on using drugs to improve their chances of winning a show that they don’t mind sacrificing their health in the long run. He doesn’t find the rewards to be worth the risk anymore and expressed contentment with moving on from the sport.
Kali Muscle reveals what happened the day he had a heart attack
In a recent YouTube video, Kali Muscle shared what happened the day he suffered the heart attack.
Muscle highlighted the change in his diet on the day. Initially, he thought it was heartburn and only found out later that he had a heart attack after visiting the hospital.
“That day I had a heart attack, day was going good. I got some dental work done the day before and they gave me some Vicodin and the next day I took one,” said Kali Muscle. “Day was going good. At night I ate something I never eat. I had some beef, I think it was one of those Stan efferding meals, beef and rice. I was on his meals, the vertical diet at the time. I was eating a lot of beef at the time. I never eat ice cream but that night I had an ice cream sandwich and I’d already ate two of those beef meals. I ate that, went to bed, at midnight I just [got up] feeling like I got heartburn. I was panicky so I was like hey Helena get me some anti-acid to kill heartburn. She’s scrambling around, gave me some Pepto-Bismol, still was burning.
“We looking up remedies on Google. I crouched down on the couch and it was relieving the feeling so I just stayed down like that and was just off. Then finally after about 30 minutes, I had vomited and she took me to the hospital. I technically think I might’ve died during that drive there because I’d blacked out on the drive there. When we got to the hospital, I’m up energetic again, we go in there, they hook me up, they’re like, ‘oh we got to take you in.’ I was like why? I don’t feel bad it’s just heartburn isn’t it? And they were like nah, you have a heart attack. I was thinking conspiracy theory at this point.”
He opened up on the experience of getting surgery and the fear he continues to feel.
“In 10 minutes in that hospital I was in surgery. They went through my groin, said I needed a stent and I was woke all this time while they doing surgery it’s like you loaded on I don’t know what. As they giving me surgery, I’m vomiting like the movie The Exorcist all on the walls while they doing it. At the hospital, it all just seemed like a dream. I didn’t believe it. To this day, my body reminds me now because it’s just fear and thoughts. It’s a messed up position to be in because now everyday all day I’m thinking about dying.”
Kali reveals the steroids he took in his bodybuilding days
Kali Muscle laid out the steroids he utilized while competing in bodybuilding shows. He believes his poor diet combined with gear contributed to his artery getting clogged.
“11 years in prison, Top Ramen, four or five a day, I used to have headaches all the time. I didn’t know about sodium. I was eating that, honey bun, snickers, all this high-cholesterol food not to mention I used to get migraines when I was a kid from age of 15 to 31. So, it was some health going on there.
“Just eating all that bad food and then to top it off with bodybuilding with steroids; HGH, IGF, insulin, that’s clogging everything up. You clogging everything up. Then I was getting warnings and doctors would be telling me my blood pressure elevated for years. I thought I was fine. I keep on just putting it off. When I moved from Burbank to Las Vegas, my feet and ankles swelled up and would just stay swole. I’m talking abnormal.”
He revealed he would cycle off steroids and only stopped using them completely after the heart attack.
“I was 34 when I started. 34 to I really didn’t stop until the heart attack. But all those years, I would get off three to four months so I called my side cycling off. I’m thinking I’m not doing what these other guys are doing, this amount because I was genetically gifted. That HGH, IGF, insulin, that’s clogging you up and it hardens your arteries. I would try to do like the old school bodybuilders, six seven months out a year then get off clean.”
“Tren is the worst. Tren, deca, anadrol, D-bol, they’re the worst. They’ll clog you up so fast. Insulin will kill you.”
He continues to take a small dose of testosterone to sustain his muscle mass.
“A small dosage, I do like half a CC every other week. I do like 250mgs a month and that’s just to sustain… just some testosterone.”
The last time fans heard from the influencer, Kali Muscle reflected on his 13-year-long use of PEDs. He claimed he consumes only one meal a day and pushed back on eating tons of food to bulk up.
RELATED: Kali Muscle: Bodybuilders Are ‘So Caught Up’ In Drugs, They Don’t Think About the late Cedric McMillan and Shawn Rhoden
You can watch the full video below.
Published: 10 June, 2023 | 1:18 PM EDT
Breon Ansley Says to Expect ’10 More Lbs of Muscle Mass’ on His Frame in 212 Debut
Breon Ansley enjoyed an illustrious career as a Classic Physique competitor with two Mr. Olympia wins. He’s currently gearing up to make a splash in the Men’s 212 division. In a recent interview with OlympiaTV, Ansley shared his thoughts on the target weight and strategy he plans to use for a successful debut in the 212 category.
Breon Ansley first gained attention for his impressive muscle mass, detail, and conditioning in the IFBB Pro League Classic Physique division. Although he dabbled in the 212 class early in his career, he ultimately chose to compete in the Classic Physique division. He dominated the competition at the 2017 Mr. Olympia to win his first Sandow trophy and added a successful title defense the next year along with an Arnold Classic title. In 2019, he got dethroned by reigning four-time Olympia champ Chris Bumstead who has firmly held onto the crown since.
Following a fourth-place finish at the 2022 Arnold Classic, Ansley announced his plans to move on from the Classic Physique division. He was working on bringing a revamped package for his final Classic appearance and indicated a potential move to the 212 group.
Ansley teamed up with popular fitness personality Mike O’Hearn for a fierce arms workout in preparation for the 2022 Mr. Olympia last October. Then, he demolished a heavy upper-body training session utilizing a rest-pause technique and followed up with a brutal leg workout in the final stages of his prep.
Breon Ansley / Instagram
Being the only competitor to defeat ‘CBum’ on the Olympia stage, Breon Ansley was determined to repeat history and reclaim the title. He revealed his desire to change divisions was based on the weight cap restriction he was forced to follow in Classic Physique.
In the end, Bumstead retained his title and Ansley dropped to fourth place. Following the event, the pair buried the hatchet after sharing a six-year-long rivalry on stage in a candid exchange.
Breon Ansley shares the target weight for a move to the 212 division
In a recent YouTube video, Breon Ansley shared the weight he’s aiming for in his 212 class debut.
He believes adding roughly 10 pounds to his frame could help him present a new look.
“I don’t need to be a lot bigger,” said Ansley. “If I’m doing the calculations of where I’m at now and where I’d need to be to be as sharp as a tack when it comes stage time, I’d probably say that’s going to be around 200 pounds. That’s quite a bit of more pounds when you’re talking about around 10 more pounds of muscle mass when it’s able to formulate properly and not have to suffer the loss of muscle like it was with Classic. I think it’s going to be around 200, maybe even 205. I think it’s going to be quite a different look.”
Ansley reveals the strategy for the switch to 212
Without the restriction of his previous weight cap, Ansley is confident he will look his best as he won’t need to sacrifice any muscle mass.
“Now that I’m really going to be able to see my true potential, my true density that I have been lacking over the past two years in Classics so as far as density that they might outmatch me on, I’m going to have to disagree because I think once I’m able to not lose muscle, not lose a single solitary pound of muscle and hold onto all my muscle from all these hard ass Chris Cormier years of training then the density factor… remember I’m just as old or even older than some of these guys so my maturity is right there with them and I think that I can outmatch theirs. I can definitely beat theirs and dominate as far as maturity and density.
“I’m going to be a lot sharper now that I’m not going to have to lose muscle. I’m going to be able to get sharp, refined by holding onto muscle instead of losing it. You thought I was sharp and in fairly great conditioning in Classic, just wait till you see now the sharpness and the lines that I’m going to be able to display in the 212 division now that I can hold onto muscle and not kill myself with hours and hours of cardio.”
He declared his ambitions to score gold at the upcoming 2023 Mr. Olympia.
“Yes, I am winning it in 2023.”
Breon Ansley gave fans a look into his full day of eating in the 2023 off-season last month. He added that he consumes one meal of his choice per day and laid out the diet he was utilizing to pack on the pounds before entering prep for his next show.
It remains to be seen whether Ansley receives a special invite, otherwise, he would need to qualify for the next Mr. Olympia by winning a 212 show. Either way, fans will be excited to see how he stacks up in the new division.
RELATED: Breon Ansley Shares Mass Building High Volume Leg Workout
You can watch the full video below.
Published: 10 June, 2023 | 11:51 AM EDT