Tag: ifbb

Core Workouts To Develop Abdominal Muscles

Core Workouts To Develop Abdominal Muscles

A strong, chiseled midsection with well-defined abs is a fitness goal that many aspire to achieve. Beyond the aesthetics, a strong core offers many benefits, from improved posture and reduced risk of injury to enhanced athletic performance and functional fitness.   However, building a solid midsection requires a focused approach that combines targeted core workouts, […]
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Sleep and Weight Loss: How to Improve Your Sleep Habits

Sleep and Weight Loss: How to Improve Your Sleep Habits

Have you ever wondered why you struggle to lose weight despite your best efforts to eat healthy and exercise regularly? The answer might lie in sleep.   The quality and duration of your slumber play a pivotal role in your weight loss journey. It may sound surprising, but numerous studies have highlighted the crucial role […]
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Nutritional Supplements: What to Take and Why

Nutritional Supplements: What to Take and Why

This article will explore the fundamentals of nutritional supplements and why incorporating them into your daily routine is beneficial.   What are Nutritional Supplements?   Nutritional supplements refer to products designed to enhance one’s diet and commonly consist of vitamins, herbs, minerals, and amino acids. These supplements are frequently linked to complementary and alternative medicine […]
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Understanding Calories and Ways To Cut Them

Understanding Calories and Ways To Cut Them

When you settle down for a meal, your hunger might override your concern for its nutritional balance. Understanding the fundamentals of macronutrients and their corresponding calorie content can assist you in crafting well-rounded meals.    Although calories aren’t an ingredient in your food, they play a crucial role in comprehending what you consume. Equipping yourself […]
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21 Famous Black Bodybuilders That Broke Stereotypes and Achieved Greatness

21 Famous Black Bodybuilders That Broke Stereotypes and Achieved Greatness

Bodybuilders of color are a dominating force in the professional bodybuilding circuit. However, this was not always the case. 
Black bodybuilders emerged from diverse backgrounds and rewrote the narrative to enter the upper echelons of pro bodybuilding. In the face of historical prejudice and limited opportunities, these trailblazers not only made a mark in the sport but also paved the way for future generations.
Each bodybuilder on this list has a story to tell. Most came from humble beginnings and became household names in the bodybuilding industry thanks to their determination, resilience, and unwavering dedication. These bodybuilders inspire countless individuals to pursue their dreams, irrespective of the hurdles that lie ahead. 
This article celebrates 21 black bodybuilders that challenged the status quo. We go over their accomplishments and legacies. Through this article, you will also learn about some landmark moments in professional competitive bodybuilding. 
Note: Although many non-white bodybuilders have made it big in the IFBB Pro League (the biggest international bodybuilding federation), I will limit this list to black bodybuilders. 

21 Most Prominent Black Bodybuilders of All Time
Here are the most famous black bodybuilders and why they deserve a place on this list:
Leroy Colbert

Like many other sports, competitive bodybuilding was a white man’s sport in the early days. That was until Colbert showed up. Born in 1933, Colbert competed in several amateur contests in the early 1950s. 
Colbert was a trailblazer in numerous ventures. He was the first black man to be featured on the cover of the Muscle Power magazine. The African-American bodybuilder was also on the cover of several Weider magazines and won the Mr. New York City (1952) and Mr. Eastern America (1953) titles. Remember, this was all before the 1960 Civil Rights Movement. 
Colbert is also credited with being the first man to develop 21-inch arms. The lifelong drug-free bodybuilder was inducted into the IFBB Hall of Fame in 2003. 
A bike accident that nearly severed his foot ended Colbert’s bodybuilding career. However, his experience working in a Weider warehouse equipped him with the knowledge to open his own supplement stores, where he made a small fortune for himself. He died at the age of 82. 
Sergio Oliva

Oliva is one the most famous bodybuilders of all time. The Cuban bodybuilder was known for his immaculate muscle mass, symmetry, muscle separation, proportions, and density. 
Oliva’s first major bodybuilding contest in the US was the 1964 AAU Mr America. However, Oliva had to switch from Amateur Athletic Union (AAU) to the International Federation of Bodybuilding and Fitness (IFBB), as it was clear that the former federation had racist undertones and would never allow Oliva to be crowned Mr. America. 
The transition paid off as Oliva won the 1966 Mr. World and the coveted Mr. Olympia title in 1967, 1968, and 1969.
Interestingly, Oliva was one of three bodybuilders that defeated Arnold Schwarzenegger in a bodybuilding contest. The three-time Mr. Olympia champ Frank Zane and Chester Yorton are the other two bodybuilders. 
Seven other black bodybuilders have won the Mr. Olympia crown ever since. At the time of writing, the eight black bodybuilders hold a total of 30 Sandow trophies among them from the possible 58, proving the dominance of black bodybuilders in the sport. 
Oliva died at the age of 71 in 2012 due to an apparent kidney failure. He was the first Olympia champion to have died. 
Chris Dickerson

Dickerson was one of the most controversial Mr. Olympia champions of all time. He was the first African-American AAU Mr. America (1970) and IFBB Mr. Olympia (1982) champion. Dickerson was also the first openly-gay bodybuilder to win these prestigious titles. 
Although the crowd favorite to win the 1981 Mr. Olympia, Dickerson was denied the title in favor of an injured Franco Columbu, who had come out of retirement to compete at the show. Colombu’s win was “one of the worst decisions in bodybuilding,” said Frank Zane in an interview after the show. Dickerson later acknowledged that his sexual orientation and being black were barriers to his bodybuilding career. 
He is also one of the two bodybuilders (besides Dexter Jackson) to win the Mr. Olympia and Masters Olympia titles. Dickerson was inducted into the IFBB Hall of Fame in 2000. He died at the age of 82 due to heart failure. 
Next Read: 21 Bodybuilders Who Died of Heart Attack
Lee Haney

Haney holds the record for winning the most Mr. Olympia titles. He won the Sandow trophy for eight consecutive years between 1984 and 1991. Haney is considered one of the most dominant Mr. Olympia champs of all time and is credited for introducing the mass monster era in the IFBB. He was hands-down the biggest bodybuilder of his generation and dwarfed his competitors on stage. 
Haney was the chairman of the President’s Council on Physical Fitness and Sports during President Bill Clinton’s term. Haney was inducted into the International Sports Hall of Fame in 2014. 
Ronnie Coleman

Although Coleman had a lukewarm start to his professional bodybuilding career, he turned around his physique within a few years. He matched Haney’s record of eight-consecutive Mr. Olympia title wins (1998-2005). His sheer size and dominating stage presence earned him the moniker “The King,” cementing his place in the all-time greats list. 
Coleman was the first Mr. Olympia champion to break the 300-pound barrier. “Big Ron” was known for his high-volume and high-intensity workouts. He released six training DVDs, which were a hit among bodybuilding aficionados. 
Coleman was inducted into the International Sports Hall of Fame in 2016 for his bodybuilding legacy, a remarkable achievement for someone who worked at Domino’s Pizza after graduating from college. He served as a police officer from 1989 to 2000 and as a reserve officer until 2003. 
Phil Heath

Phil Heath arguably has the best genetics of all time in pro bodybuilding. He was dubbed “The Gift” because of his perfect shape, symmetry, and proportions. His round and full muscle bellies added to his physique’s illusion and made him look bigger than he actually was. 
Heath matched Schwarzenegger’s record of seven Mr. Olympia title wins. The Gift hoisted the Sandow trophy for seven consecutive years (2011-2017). Heath’s dynamic personality played a vital role in taking the sport of bodybuilding to a bigger audience. 
Dexter Jackson

Jackon is arguably the most conditioned bodybuilder of the modern era. He is billed as “The Blade” for his deep and well-defined lines. Jackson made waves in the pro bodybuilding circuit by defeating the dominant mass monster Jay Cutler in 2008 to bag his maiden (and only) Olympia gold medal. 
Jackson holds multiple bodybuilding records, making his legacy one of the hardest to beat. The Blade has 29 pro show wins to his name, the most for a male pro bodybuilder. Besides being one of the two bodybuilders to win Mr. Olympia and Masters Olympia titles, Jackson is the winningest Arnold Classic champion (the second-most prestigious bodybuilding title), having won the title in 2005, 2006, 2008, 2013, and 2015. Finally, Jackson has 20 Mr. Olympia appearances, the most for a male pro bodybuilder. 
Shawn Rhoden

The late Shawn Rhoden of Jamaica unseated the seven-time Olympia champ Phil Heath to win the Sandow trophy in 2018. The package Rhoden brought to the Olympia stage that year made many bodybuilding pundits acknowledge that he was one of the most aesthetically appealing bodybuilders ever. Rhoden was 43 years old when he conquered the Olympia throne, making him the oldest bodybuilder to win the title. 
The “Flexatron” passed away tragically in 2021 from a heart attack. In Jul. 2019, Rhoden was charged with sexually assaulting a female protege in 2018. The Olympia promoters at the time banned Rhoden from competing at the 2019 Mr. Olympia and future contests. 
Shawn Ray

Shawn “Sugar” Ray was one of his era’s most balanced and conditioned bodybuilders. The 5-foot-6 bodybuilder only failed once to place in the top five in over 30 bodybuilding competitions. He beat bodybuilders much bigger than him in size, earning him the moniker “The Giant Killer.”
Ray won the 1990 Arnold Classic but was stripped of the title after he failed a doping test. However, he returned to the 1991 AC with a vengeance and won the gold medal. Ray has two Olympia runner-up finishes (1994 and 1996).
Flex Wheeler

Kenneth “Flex” Wheeler is arguably the most aesthetically appealing bodybuilder of all time. Schwarzenegger referred to Wheeler as the greater bodybuilder he had ever seen. Although Wheeler won the Arnold Classic title four times, he could never seize the Olympia throne, making him one of the greatest bodybuilders not to win the Sandow trophy. 
Wheeler was born with a rare kidney disease called glomerulosclerosis. However, he learned about his condition in 1999 and retired from competitive bodybuilding in 2003. “The Sultan of Symmetry” made a comeback on the Olympia stage in 2017 in the Classic Physique division, finishing 15th. 
In 2019, Wheeler underwent amputation of his lower right leg due to circulatory vascular system problems that had become life-threatening. 
Must Read: 13 Best Bodybuilders Who Didn’t Win the Mr. Olympia Title
Kai Greene

Kai Greene is one of the most inspiring bodybuilders of all time. Greene came from humble beginnings and took up bodybuilding as a creative outlet. “Mr. Getting It Done” is one of the best posers the sport has ever seen. 
Soon after starting his journey, Greene entered the upper echelons of pro bodybuilding. Greene has three runner-up finishes at the Mr. Olympia (2012, 2013, and 2014) behind Phil Heath. The Brooklyn native has won three Arnold Classic titles (2009, 2010, and 2016). The rivalry between Greene and Heath stands out as one of the fiercest battles in the history of bodybuilding.
Robby Robinson

Robby Robinson is one of the icons of the golden era of bodybuilding. Nicknamed “The Black Prince,” most bodybuilding fans remember him from his role in the cult classic Pumping Iron (1977). Robinson has won several bodybuilding contests, including Mr. America, IFBB Mr. World, Mr. Universe, Night of Champions, and Masters Olympia. 
At the time of writing, Robinson is 77 years old. He still trains at the Mecca of Bodybuilding, Gold’s Gym, Venice Beach, CA, and is in incredible shape. 
Chris Cormier

Chris Cormier was one of the biggest bodybuilders of his era. “The Real Deal” competed in over 72 IFBB pro shows, winning 12. He also finished runner-up six times at the Arnold Classic. Although a top-tier bodybuilder, Cormier was known for his hardcore partying lifestyle. He placed sixth at the 1994 Olympia, beating the likes of Nasser El Sonbaty and Ronnie Coleman. 
Serge Nubret

Serge Nubret of France had a cameo in Pumping Iron (1977). “The Black Panther” amazed Arnie and Columbu with his jacked physique at the show. He placed runner-up behind The Austrian Oak at the 1975 Olympia, while Lou Ferrigno had to settle for a bronze medal. 
Nubret has won several bodybuilding competitions, including the 1976 NABBA Mr. Universe and the 1977 WBBG Pro. Mr. World and Mr. Olympus. The Black Panther founded the World Amateur Body Building Association (WABBA) in 1975 to host amateur bodybuilding competitions.
Vince Taylor

Taylor won 22 IFBB competitions during his three-decade-long career, a record only beaten by the legendary Ronnie Coleman and Dexter Jackson. Taylor competed in six Mr. Olympia contests, finishing in the top six four times. He won the bronze medal at his debut Olympia appearance in 1989. He repeated his performance in his sophomore year at the O in 1991. With five titles under his belt, Taylor is also the winningest Master Olympia champ. 
Albert Beckles

Albert “Al” Beckles is a Mr. Universe and three-time Night of Champions winner. Beckles competed at the Mr. Olympia 13 times, with a runner-up finish behind Lee Haney at the 1985 O being his best outing; Beckles was 55 years old then. He placed among the top five six times at the O. Beckles won the Niagara Falls Pro Invitational at the age of 61. 
Michael Ashley

Michael Ashley was known for his insane symmetry, balance, conditioning, and presentation. Ashley’s career highlight has been winning the 1990 Arnold Classic. The most interesting part? Ashley claims to be a life-long natty. However, Ashley hung up his posing trunks after placing out of the top 10 at the 1991 AC. He believed he could only come this far while staying natural. 
Harold Kelley
Harold “King Kong” Kelley is in a league of his own and is the most decorated Wheelchair bodybuilder of all time. He is a five-time Wheelchair Olympia champion. He has maintained a vice-like grip on the division since its introduction in 2018. Kelley is also a six-time Arnold Classic Pro Wheelchair champ. 
Kelley ended up in a wheelchair at the age of 36 after a T11 & T12 spinal injury suffered in a car crash. He competed as a bodybuilder before his accident and resumed his competitive ambitions after he received a go-ahead from his doctors. The rest, as they say, is history. 
Lenda Murray

Murray took the women’s bodybuilding division into a whole new stratosphere with her ungodly muscle mass and definition. Her physique was so outstanding that she won the Ms. Olympia title on her debut in 1990. She held onto the title for the next five years. 
Murray retired after placing runner-up to Kim Chizevsky-Nicholls in 1996 and 1997. However, after a seven-year hiatus, she made a comeback in 2002 and surprised everyone by winning the Olympia gold medal. She retired after winning her eighth Ms. Olympia title in 2003. 
Iris Kyle

With 10 Ms. Olympia title wins, Iris Kyle is the winningest pro female bodybuilder of all time. No other bodybuilder, male or female, has ever managed to match or beat Kyle’s Olympia win record. She has also won the Ms. International (Arnold Classic) title seven times. 
Kyle ended Murray’s dream run in 2004 and bested her record to become the most successful female Open division bodybuilder of all time. 
Cydney Gillon

At the time of writing, Cydney Gillon has won the Figure Olympia title six times (2017-2022) and is the only bodybuilder on this list who is actively competing, which tells you something about her potential. She also has won the Figure International (Arnold Classic) twice (2019 and 2022). Gillon is famous for her perfect figure proportions, muscle separation, size, balance, and flow. She also has some of the best presentation skills on stage. 
FAQs
Are black bodybuilders more genetically gifted than white bodybuilders?
Many people believe that black bodybuilders have better genetics for building muscle than their white counterparts. Although black bodybuilders hold more Mr. Olympia titles than Caucasian athletes, most of these Sandow trophies are consolidated among three or four athletes. There is no scientific evidence to prove that bodybuilders of African descent have better genetics for bodybuilding than white athletes. 
Is it easier for black bodybuilders to build muscle?
Besides genetics, building muscle mass depends on several factors, including diet, training, recovery, previous experience, and overall health. No research has been conducted to determine if black bodybuilders build muscle more easily than their peers. 
Who is the biggest black bodybuilder of all time?
The eight-time Mr. Olympia champ Ronnie Coleman weighed over 310 pounds in the off-season and is arguably the biggest (and heaviest) black bodybuilder of all time. That said, Nigerian bodybuilder Victor Richards competed during the Dorian Yates era and weighed around 310 pounds. Richard got his IFBB Pro card in 1992 but never competed in a pro bodybuilding show.
Wrapping Up
These 21 bodybuilders prove that greatness knows no boundaries of race, ethnicity, or background. These famous black bodybuilders embody possibility, showing that you can turn your dreams into reality, irrespective of your skin color or where you come from.
I hope these bodybuilders’ courage, passion, and dedication inspire you to challenge stereotypes, strive for excellence, and embrace greatness, not just in bodybuilding but in your own fields.
Is there any other legendary black bodybuilder that should be on this list? Let me know in the comment section below.

List of Major Bodybuilding Events and Contests in 2022

List of Major Bodybuilding Events and Contests in 2022

               2022 is going to be a busy year for the majority of professional bodybuilders. Remember nothing much was done in 2021 owing to the inconveniences brought by the Covid-19 pandemic. Events that got postponed or canceled during the pandemic will now take place on various dates throughout the year. However, it is worth noting that we are not completely out of the woods and the virus keeps mutating. Therefore, there are no guarantees the events will take place but we’re banking on the hope that people now know how to live with the virus. We have combined for you a list of Bodybuilding Events you ought to look out for next year and their venues.
NPC Worldwide Eastern Bloc Tour (From March)
             The nations of Russia, Serbia, and Kazakhstan will be a privilege to hold this major event starting on March 2022 in Moscow, Russia. Participants are required to complete their ProCard for free. Overall winners will be eligible to free registration at the NPC Worldwide Invictus Pro Qualifier. Additionally, the two open overall winners will have their flight, accommodation, and registration catered for.

These are the contests divisions you should prepare for:

Classic physique ✓
Bikini ✓
Figure ✓
Men’s bodybuilding ✓
Fitness ✓
Women’s bodybuilding ✓
Wellness ✓

          The event is open to competitors from all countries and athletes other than bodybuilders are free to attend. The exact dates of the contests will be announced in early 2022. Meanwhile, you can register for the contest online and purchase materials that will be used in advance. Also, note that there will be both spring and fall shows. Subsequent shows will be held in St. Petersburg, Belgrade, Moscow again in November, and Nur-Sultan, Kazakhstan.
Related Article:: Top 11 Tips for Training for IFBB
NPC Mother Lode, Reno, NV (June)
             NPC Mother Lode is set to take place around May 2022 in Reno, NV. It is a major entertainment event where crazy muscles will be paraded for the audience. Most importantly, the show will feature costumes, celebrity guests, and a lot of music. Organizers have also listed acrobatic exhibitions among the good stuff attendees should look forward to. The contest’s winners will not only bag the trophy but will also get free entry to the Russian IFBB Pro Qualifier. Tickets to the event are quite limited but those who miss out can catch up on the event’s live stream.

NPC West Coast Classic, Rancho Mirage, CA (June)
                The national qualifier will take place in Rancho Mirage sometime in June. It is a highly anticipated event that is set to attract bodybuilders and other athletes from far and wide. Organizers of the event have chosen Agua Caliente as the show’s theater, a very good choice because of the spacious nature of the place. There will be up to 2000 seats available for the audience but more will be accommodated in private lounges where you can book a reservation. A former hosting for Mr. Olympia, this venue is among the best in the 2022 bodybuilding events calendar.
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               This event is open to all levels of bodybuilders, including amateurs, novice, and pro bodybuilders. Most importantly, various competition categories will be there. Every aspect of the event will take place at the same venue, including accommodation, tanning, registration, make-up, and more.  Attendees and participants are advised to register online to save money.
NPC Dexter Jackson Classic, Jacksonville, FL (23 June)
              Dexter Jackson’s classic is one of the best bodybuilding contests in the world. It is a special kind of contest since it is produced by Dexter Jackson himself, a decorated former Mr. Olympia. His bodybuilding career spanning 25 years will be reflected in the show. It is a must-attend event for anyone looking for inspiration concerning their bodybuilding career. The event’s planning is done professionally to ensure everyone in attendance has a fulfilling experience at the end of the day. You may not win the overall prize but you will come out better than before. That is why upcoming bodybuilders need to mark the event’s date on their calendar.
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             The show will have several categories of winners who will receive a free entry ticket into the International IFBB Pro Qualifier. Most importantly, Dexter Jackson will give the winners the privilege of joining him at the JAX gym for some entertaining workouts. We insist on you registering for this event online because it is much cheaper. Registering onsite is going to cost you $180 compared to the $119 paid when registering online.
IFBB/NPC Tahoe Show, Lake Tahoe, Nevada (August 13-14)
                The Tahoe show has been around for 11 years. It will be held at the Montbleu Resort in Nevada on 13th and 14th August this time around. Famed for IFBB Pro League Open Masters and Bikini, the show is set to attract the big and mighty. Apart from the beautiful venue, the show comes packed with many more goodies such as backstage donuts, great music, high-profile guests, and more.
               Overall winners will receive the coveted Muscle Dear Trophy that is hand-made and elegant. Apart from the show itself, visitors will also be treated to the spectacular Nevada landscape and blue skies. Additionally, all athletes will be welcomed to a free-entry after-party at Opal Nightspot where they can party and interact freely. The Tahoe Show is the ultimate tour you can gift yourself in 2022.
IFBB Pro League Legion Masters Championship, Reno, Nevada (October 7th)
          The state of Nevada is going to be a beehive of activity in 2022. It will be privileged to host the Legion Masters Championship which is considered the world’s biggest IFBB Pro Masters Show. The event is one of the few that offer cash prizes with the winners walking away with $20,050.
Participants are required to provide the following when registering for the contest:

Competitor number ✓
Division ✓
Classes ✓
Some stage photos ✓

              Apart from cash prizes, overall winners will also receive 34” custom trophies with a black finish. 1st to 5th places will receive 6” solid metal custom medals. Overall winners in these categories will receive $2,250 in cash:

Fitness ✓
Figure ✓
Physique ✓
Women’s physique ✓
Bodybuilding ✓
Wellness ✓
Men’s physique ✓
Bikini ✓

Subsequent Legion events in Nevada will be held from October 7th to 9th in Reno.
NPC New Mexico State Open, Albuquerque, NM (November 20th)
                This is a new premier bodybuilding competition offered by California Alternative Medicine. The event will be open to amateur athletes who want to earn a place in the national qualification. They will get a chance to meet IFBB pros from whom they will get inspiration. The event was previously attended by bodybuilding stars such as Steve Cucklo, Tamara Jordan, and Dexter Jackson. NPC New Mexico State Open is going to be a high-intensive and competitive event you need to prepare adequately for. As a novice bodybuilder, you need to invest heavily in fat-burning products. You also need to work on your muscle mass because the show is going to feature some of the best muscles in the world.
Here is a schedule for the event.

Time
                              Activity

12.00 pm
Tanning commences at the venue hotel, Hilton Garden Inn

4.00 pm
Check-ins:

Classic physique
Men’s bodybuilding
Fitness
Women’s physique

4.30 pm
Check-ins:

5.00 pm
Check-ins

Figure
Wellness

5.30 pm
Check-ins

Men’s physique

6.00 pm

Check-ins close

Arnold Sports Festival – one of the best Bodybuilding Events
The Arnold Sports Festival is a combination of several bodybuilding events such:

The Arnold Classic ✓
IFBB Pro League Events ✓
Arnold Strongman Classic ✓
Arnold Amateur Strongman World Championships ✓

              2022 Arnolds events will be held between March 3rd and 6th in Columbus, Ohio. The larger Arnold Expo will feature a lot of amazing goodies for bodybuilders and fans alike. For instance, event organizers say there will be over 100 booths available for participants. That means plenty of sports equipment, nutrition, and apparel. People can become sponsors and exhibitors. Most importantly, the show does not discriminate; both new and returning exhibitors are welcome.
Preparing for Bodybuilding Contests
              Winning a major bodybuilding contest is the ultimate dream of every bodybuilder. However, the stiff competition means only a few and the best realize this dream. But, did you know that some people have won a major bodybuilding title in their debut? A good example is Nick ‘The Mutant’ Walker who won his first Arnold Classic in his debut. It means anything is possible if you prepare for the event adequately. There is not much time left until the first event but you can achieve a lot in the remaining months. Here are a few things you need to do as part of the preparation for major bodybuilding events:

Invest in quality, world-class workout equipment ✓
Watch your diet ✓
Have a personal trainer ✓
Familiarize yourself with upcoming contests and respective venues and potential competitors ✓
Work more on building muscle and reducing fat ✓

Related Article:: Pro Tips for Pre-Contest for Bodybuilding Shows
Overall
            Bodybuilding events in 2022 are going to be unique in many ways. People are thirst for the events because of the disruptions caused by the pandemic in 2021. That means a huge attendance of both participants and audiences. Most importantly, the events will be a great opportunity for amateur bodybuilders to showcase their skills and talent. Start booking your spot now for an experience of a lifetime. Don’t forget to check out our blog and shop for inspirational fitness articles and quality products respectively.

IFBB Europa Games Orlando 2021 Results

IFBB Europa Games Orlando 2021 Results

Full results for the IFBB Europa Games Orlando 2021 along with Prize money and athlete earnings.
The bodybuilding season keeps rolling on. The Europa Games Orlando 2021 was held on July 2nd & 3rd at the Orange County Convention Center in Orlando. We have the complete results of the two-day event below.
Ramses Rams took home first place in the Men’s Physique division. Rams beat out the likes of John Sarmiento and Steven Cao on Friday night to solidify his spot in the 2021 Mr. Olympia. Rams joins the likes of Akim Williams, winner of the 2021 Puerto Rico Pro, and Nick Walker, who took home first place in the 2021 New York Pro.

This event took place in Orlando while some of the best competitors in the sport gathered in Orlando for a different event. The “Meet the Olympians: Red Carpet Event” was also held in Orlando this weekend. This is where fans could gather for two days full of events with a chance to meet some of their favorite athletes. Ed and Betty Pariso are promoting the event and doing it for a good cause. In addition to having an incredible experience, fans will be able to contribute to the “Ed & Betty Pariso Cancer Charity.”
This was a small competition with two divisions at the Europa Games Orlando with winners vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the Puerto Rico Pro 2021 results below.
Europa Games Orlando 2021: All Division Winners
A quick breakdown of the winners in each division from the 2021 Europa Games Orlando.

Men’s Physique: Ramses Rams
Women’s Physique:

2021 Europa Games Orlando Breakdown:
Men’s Physique Results

First Place – Ramses Rams
Second Place – John Sarmiento
Third Place – Steven Cao
Fourth Place – Ismael Martinez Dominguez
Fifth Place – Gerardo Gabriel

Women’s Physique Results

First Place – 
Second Place –
Third Place –
Fourth Place –
Fifth Place –

Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!

Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.

Top 11 Tips for Training for IFBB

Top 11 Tips for Training for IFBB

             Bodybuilding training can be overwhelming for two kinds of bodybuilders; a beginner and one who is training for a major event like IFBB but doesn’t know where to start. For beginners, IFBB is the International Federation of Bodybuilding and Fitness. IFBB headquarters are in Las Rozas, Madrid. Founded in 1946, IFBB is charged with overseeing and governing bodybuilding and fitness events. Thousands of IFBB competitions are held annually at the local, national, regional, and international levels.

Major IFBB disciplines include:

1. IFBB Men’s World Bodybuilding Championships.
2. IFBB Men’s World Physiques Championships.
3. IFBB Men’s World Classic Bodybuilding Championships.
4. IFBB World Fitness Championship.
5. The Arnold Classic.

           Every beginner bodybuilder’s dream is to participate and even win a title in one of the major IFBB competitions. However, this remains just a pipe dream for many because of the nature of their training. Most bodybuilders don’t realize that you don’t just become a bodybuilding pro overnight. It doesn’t matter how much steroids one take, without proper training, you will remain to be a mediocre bodybuilder. We will share with you helpful tips that will see you become a world-class bodybuilder. Follow them religiously and you will enjoy every bit of your bodybuilding career.
Make a Training Schedule and Stick to It

             A bodybuilder without a solid plan is no bodybuilder. A plan is what will take you places, and a good plan. Bodybuilding is all about appearance. There is no definite skill or strategy. All you need is muscle and strength. If you can’t wing it, nobody will take you seriously, including your opponent. It all starts with a carefully crafted training plan. Having a good training program is one thing, sticking to it is another. Many bodybuilders tend to become lazy within a few weeks of training. That is when they lose it. Bodybuilding is about consistency and keeping a clear focus. Why is that so? Because the winning margin for an IFBB competition is incredibly small. That means you have to pay attention to every detail of training. One second of distraction is enough to push you several places back.
Must Read:: 10 Best Suspension Training Kits: Your Easy Buying Guide
             Take your body into consideration while designing a training plan. Most importantly, make sure the plan challenges you and stretches your limits. Your attention should be on specific points such as joints that promote growth. Gradually lift heavier weights with low preps. Each day of training should come with a new exercise. Your schedule doesn’t have to be rigid. Remember that it gets tough along the way, but the tough gets going.
Prioritize Free Weights
            Technology and new inventions are advancements we should embrace, but not entirely when it comes to weights. Beginners and pros alike should train with barbells and dumbbells. It is the only sure way to build natural muscle mass from scratch. Everything else becomes easier when you start with the harder stuff.
Watch your Diet
             It is okay to be lean and strong. It is wrong to assume that loss of weight comes with the loss of strength. What you should be concerned about is your muscle mass relative to the body weight. In the lead up to an IFBB competition, you are advised to increase protein intake. Some bodybuilders make the mistake of eliminating calories from their diet when they are about to compete. That is very wrong from many angles. Your muscles need a stable supply of energy to function properly. Most of that energy comes from burning calories. Instead of stopping their intake entirely, only take a certain amount of calories that you are sure will supply you with the energy you need to sustain your normal workouts.
Related Article:: Best Diet Plan for Bodybuilders 2019
Have Resting Days

              You are not a robot, so don’t train every day.  A day or two is enough to recover lost energy and allow your body to carry out self-repair. There is the risk of overworking yourself to the extent of compromising your fitness in the face of an IFBB competition. If your training schedule is being prepared by someone else, let them know that you need some days off. An experienced fitness coach will know this without you having to tell them.
Develop a Winning Strategy
              You don’t have to train hard to win. All you need is to train smart, according to your stamina. If anything, training hard will only make you fatigued. It becomes difficult to stick to your training schedule if you get fatigued often. Vary rest periods, exercises, sets, and workouts. Ensure every exercise achieves a set muscle goal. If the goal is not achieved, repeat that particular exercise until you meet it. At the same time, set realistic goals that can be met without difficulty, and they should be progressive. Most of it all, focus. It is the one thing that determines whether you are going to meet your goal or not. If you feel like you are losing focus somehow, or some goals are not being met, rethink the strategy.
 Have a Trainer
               It makes perfect sense that someone is there to push your limits and ensure you are well prepared for an IFBB competition. There is usually an irresistible urge fuel by the ego that pushes one to head to training without a trainer. The truth of the matter is; every bodybuilder starts somewhere. And there is always someone better and more experienced than you. The more you let them guide you, the less the likelihood of you making mistakes, and the firmer your foundation in bodybuilding becomes.

               There are professional bodybuilding trainers who know exactly what it takes to compete favorably in an IFBB event. It is highly recommended that you find yourself such a trainer to ensure you’re in perfect for, before the competition. There is great danger in having absolute faith in your abilities. You need someone to give insight into areas that you are not good in because after all, no human is perfect.
Related Article:: Reasons to Hire a Personal Trainer
Transition Easy
             Find a position that allows you to change from one exercise to another without strain. It is highly recommended that you combine squats with supersets. Front squats can also be combined with hacks and vice versa. Focus on a sustained pump by paring squats with leg presses. Alternatively, superset various muscle groups. Pump and burn hamstrings or quads by super-setting two hamstrings and super-setting two quads respectively. Always make sure to transition between two antagonistic exercises for efficient transitioning.
Know the Technical Aspects
                Before you start doing a particular exercise, ensure you know how exactly it works. It is only logical that you have an idea of what to expect during and after the exercise. Understanding the science of every exercise enables you to train smart rather than training hard. Knowing the technical aspects of bodybuilding will also ensure you use less effort to gain more strength and muscle.
Invest in Equipment
              If you are in a position to train at home, ensure you have every piece of equipment you need for your workouts. Acquiring the right resources is the first step towards winning a title. Ensure your home gym is well equipped with every single exercise you need to do.
              Most people prefer using a public gym, where they can get enough motivation from other trainers. Select the best gym you can find in terms of equipment and exercises. Some gyms have been designed to train for major IFBB events, and they are equipped with modern, heavy equipment. Most importantly, you should find the right gym for competition-level powerlifting. Also, try to do quality exercises even as you look for a gym with quality gear.
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Find a Partner

              Having a lifting partner will make lifting weights easier psychologically. Besides, there are some things you might not do on your own. A lifting partner can be anybody, doesn’t have to be a fellow bodybuilder, but it is recommended that they be one. A lifting partner does not only motivate you but also ensure you follow the training routine religiously. Training for a bodybuilding competition becomes a responsibility when there is someone else in the picture. You wouldn’t want to fail your partner by missing a session or attending it late. It also means there are joint goals to be met by the two of you. additionally, a bodybuilding partner points out your flaws and advise you accordingly. Sometimes lifting partners are considered coaches or trainers of some sort.
Making it Simple and Fun
             You don’t have to strain during your training sessions. You can choose to incorporate music into your workout, which many gyms provide, by the way. Alternatively, you can create a rhythm of your own that will distract your mind from the exercise. If you’re doing a count-down, for example, make it rhythmical with your breathing. Anything that takes your mind away from the intensity of the exercise.
What More You Need to Adequately Prepare for Any IFBB Competition
              Spending all your time working out at the gym is not all that s required to adequately prepare for an IFBB event. Many other supporting factors are equally as important.
What is your Motivation?
             You need to set your goals and work towards them. What motivates you to win an IFBB title? Is it for you or someone else? Whichever thing that motivates you must be what you see and not anything else.
Participate in Minor Contests
           Bodybuilding is one of the few sports where participants have limited time to measure up themselves against the opponent. Most of the action is seen during the real event. However, a bodybuilder can flex their muscle during contests at various levels. That includes local, regional, and sometimes national contests. Contests are the perfect platforms for a bodybuilder to find out how they are faring against other bodybuilders. You will know where strengths or weaknesses lie after every contest. Most importantly, you will know where to improve or what to modify in terms of exercises, sets, and even diet.
Earn Yourself an IFBB Pro Card
             Although not a form of training, an IFBB pro card is closely tied to the nature of your training. If you have read the title right, you realize that a pro card is earned, and it is one of the requirements. The card costs some $200 annually but it is not just given to anybody. You have to show your commitment to the bodybuilding field. A bodybuilder must turn pro in a popular division to get the card. Earning yourself a pro card will open many doors for you as a bodybuilder. You get to meet and compete with favorites in virtually every major division, and that means a lot for your career.
Know the Rules
             Just because you don’t train with any rules doesn’t mean they don’t exist. Bodybuilding, like any other sport, has a set of rules and regulations which bodybuilders must abide by or they will be barred from competing. The earlier you familiarize yourself with bodybuilding rules, the better.  That includes rules on check-ins, posing suits, competitors’ health, backstage, posing music, and onstage rules. It is easy to get disqualified in an IFBB competition because of a minor thing in bodybuilding. That is why you need to practice the rules before the actual event.
Final Thoughts
             Competitions are won during training, especially where bodybuilding is involved. The more time one spends training, the lesser the effort they’ll put in the actual competition. Every IFBB competition has the best participants, and only the best of the best go home with titles. If you were to investigate what made the difference between winners and losers, you will realize that it has everything to do with training. As mentioned in this article’s introduction, a great improvement in bodybuilding is not seen overnight.
             It takes hours and days of hard work and a lot of sacrifice of course. The best part about it is that no effort goes unrewarded, at least not in bodybuilding. Besides, bodybuilding is a unique sport where participants gives the freedom to enhance their looks and performance using a technique of their choice. The secret is training smart and topping up what is left with anabolic steroids.

1-ON-1 Coaching With IFBB Pro Heinz Senior

1-ON-1 Coaching With IFBB Pro Heinz Senior

ABOUT HEINZ SENIOR Heinz Senior became a Personal Trainer since 1992 after 4 years bodybuilding and winning several shows, and an Online coach since the internet started. Trained 1000’s of athletes, bodybuilders and other sports, and also people that wanted to lose weight, tone up and lose fat. Heinz is certified to train people with…

IFBB ST. LOUIS PRO 2019-Womens Figure LAURELLE MARTINEAU

IFBB ST. LOUIS PRO 2019-Womens Figure LAURELLE MARTINEAU

IFBB ST. LOUIS PRO 2019 Womens Figure LAURELLE MARTINEAU

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