Tag: Men’s Open
Arnold Schwarzenegger Believes Classic Physique Is The Future Of Bodybuilding
Arnold Schwarzenegger joined the broadcast on Saturday to share some insight on the future of the sport.
The Arnold Classic 2021 took place on Saturday. There was plenty of action in the four divisions that took place and Arnold Schwarzenegger joined the broadcast to discuss the event. During the show, the best bodybuilder of all-time made some comments on a division that he had a hand in building.
Schwarzenegger is one of the legendary figures that built Open bodybuilding to what it is. Despite this, the seven-time Olympia champion believes that Classic Physique is the future and there are risks in the Open division.
Terrence Ruffin finished with the win in the Classic Physique division at the Arnold Classic after placing second in 2020 behind Alex Cambronero. At this year’s event, the two switched places. This was an exciting race and Schwarzenegger believes this could be the future of bodybuilding.
“I was not only impressed, I was delighted to see a great performance when it comes to posing and the way they relax their faces. It looks so much more appealing,” Arnold Schwarzenegger said on the Classic Physique Division.
“I think this is the direction we need to go, no two ways about it. I think that you really need to build this part of the bodybuilding sports, so that it’s equal to the Open competition. That way people always have choices, and there’s always a good thing with sponsorship money, and get them more cash prizes. So I’m going to work on that because I think that it’s the right direction to go.”
Chris Bumstead is currently the biggest name in the division coming off back-to-back Olympia titles. Bumstead will look for three in a row this year but Ruffin will have momentum heading into the biggest competition of the year.
Nick Walker took home the Men’s Open title on Saturday defeating the likes of Iain Valliere and Steve Kuclo. All competitors entered with incredible size and mass. This has become the norm in this division and it could lead to some complications.
There have been some tragic deaths in the sport of bodybuilding and other speculation on how dangerous the supplements could be that these athletes are taking. This includes comments made by eight-time Olympia champion Ronnie Coleman, who believes diuretics should be banned.
Arnold Schwarzenegger backed up this notion during the broadcast with some comments on Open bodybuilding.
“Let’s not forget, they (Classic Physique) don’t have to take all of this stuff that some of the other guys are taking to be bigger.”
“This is, I think, what the danger is. In this sport, it’s the most dangerous sport in the world. In MMA fighters, you’ve had four guys die in the last ten years. In bodybuilding you’ve had 14 guys over the last ten years. So it just shows you how dangerous it is to take some of those medications and things that those guys take.”
For his full comments, check out the replay of the Arnold Classic broadcast. Arnold Schwarzenegger is not the first to make comments along these lines and it will be interesting to see where it goes from here.
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Arnold Classic 2021 Full Results & Winners
Nick Walker wins Men’s Open at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Nick Walker who wins the crown in the Men’s Open. Walker takes home the title in his debut in the competition.
The Men’s Open division was hit hard with some of the top names dropping out for different reasons. This did not take anything away from the event as some of the top competitors in the world put on a show during the finals.
Prior to the results being announced, the Ed Corney Most Muscular Award was given to Nick Walker. For the second-straight year, Sergio Oliva Jr. took home the Franco Columbu Best Posing Routine Award.
The full results have been announced. Check out our full breakdown of each division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Men’s Open Results
First Place – Nick Walker
Second Place – Iain Valliere
Third Place – Steve Kuclo
Fourth Place – Justin Rodriguez
Fifth Place – Akim Williams
Sixth Place – Sergio Oliva Jr.
Arnold Classic 2021 Classic Physique Results
First Place – Terrence Ruffin
Second Place – Alex Cambronero
Third Place – Logan Franklin
Fourth Place – Courage Opara
Fifth Place – Bryan Jones
Sixth Place – Fabian Mayr
Arnold Classic 2021 Bikini Results
First Place – Jennifer Dorie
Second Place – Elisa Pecini
Third Place – Lauralie Chapados
Fourth Place – Ashley Kaltwasser
Fifth Place – Romina Basualdo
Sixth Place – Breena Martinez
Arnold Classic 2021 Fitness Results
First Place – Missy Truscott
Second Place – Oksana Grishina
Third Place – Ariel Khadr
Fourth Place – Jaclyn Baker
Fifth Place – Aurika Tyrgale
Sixth Place – Darrian Borrello
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
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.
Arnold Classic 2021 Men’s Open Prejudging Report & Analysis
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.
Ryan Terry Answers: Does Respect For Men’s Physique From Men’s Open Bodybuilders Matter?
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Ryan Terry weighs in: Does it matter whether or not Men’s Open bodybuilders respect Men’s Physique?
Ryan Terry is an accomplished Men’s Physique competitor from the UK. Growing up, he was always inspired by the work ethic of Men’s Open bodybuilders – but he knew genetically he could never reach that kind of mass monster size. That’s why Men’s Physique ultimately was the perfect fit for him. Suddenly he can follow in the work ethic footsteps of bodybuilders he admired – but also compete with a smaller physique that better fits his goals.
It’s no secret that some (but not all) Men’s Open bodybuilders criticize Men’s Physique. There has been a long history of Men’s Open competitors jabbing or mocking Men’s Physique. Antoine Vaillant jokingly did a guest posing in board shorts. Bodybuilding legend and mass monster Paul Dillet called Men’s Physique at the Olympia “laughable.” The list can go on. Many of these men are bodybuilders that Ryan Terry always respected and looked up to. Does this kind of lack of respect bother him? In our latest GI Exclusive interview, Ryan Terry shares his thoughts on the relationship between Men’s Open and Men’s Physique.
We had a chance to connect with Ryan Terry via video chat and discuss his bodybuilding origins, opinions on trending topics, and his future plans. When discussing on how Terry discovered bodybuilding – it was clear he had a deep reverence for legends in the Men’s Open division. His step father was even a super heavyweight competitor during Terry’s childhood.
Ultimately, Ryan Terry wanted to apply the bodybuilding work ethic to his life. At first not to become a competitor – but to feel better about his body. He knew he could never be a mass monster but still wanted to train and build that kind of work ethic. He eventually discovered Men’s Physique and it was a perfect fit. He quickly went pro and has found great success in his bodybuilding career.
But does it bother him that the very athletes that inspired him – occasionally disrespect Men’s Physique. It ranges from innocent jokes to straight out comments diminishing the division. How does that affect Terry’s view of Men’s Open and the legends that motivated him?
Ryan Terry doesn’t think it matters much. Everyone is entitled to their own opinion and Men’s Physique will remain a popular division regardless of what Men’s Open athletes think. While Terry would love to gain more respect from mass monster competitors – his respect for them remains. Their accomplishments and how they inspired future generations (such as himself) remain in tact.
“To be honest with you I respect all athletes,” Ryan Terry states in our interview. He continues:
“I respect them. I respect what they’ve achieved and stuff. I would love for them to acknowledge and respect what we do as well but I don’t lose sleep over it. That’s up to them. That doesn’t change the way I train. It doesn’t change the way I think about my sport. I can take it or leave it.”
Ryan Terry believes that everyone is entitled to their own opinions. What Men’s Open feel and think have no bearing on Terry’s life as a Men’s Physique competitor. It also doesn’t change what Men’s Open bodybuilders have achieved. So his respect remains in tact. He knows the kind of work ethic he puts in – and if Men’s Open want to acknowledge it, that’s fantastic. But if they don’t – that’s their decision. He’ll keep going forward with respect and hunger to improve and succeed.
You can watch Ryan Terry’s full comments about his bodybuilding origins, Men’s Open vs Men’s Physique, and more in our latest GI Exclusive interview segment above!
Steve Kuclo Profile & Stats
The biography, life, and accomplishments of Steve Kuclo
Steve Kuclo is an IFBB professional bodybuilder and firefighter from Plano, Texas (USA.) He’s made a name for himself through winning professional competitions, and standing on the Mr. Olympia stage 4 times.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: Steve “King Snake” Kuclo
Weight
Height
Date Of Birth
300 lbs.
5’11”
08/15/1985
Division
Era
Nationality
Open
2000, 2010
American
Biography
Growing up, Steve was amazingly enthusiastic about sports. He played baseball, hockey and football at school, loving every moment. He figured out how to become so skilled at hockey as a young athlete that he was put in the hockey hall of fame for his endeavors. Steve says that personal development was always his main goal, and it turned into an “addiction” as he entered adulthood.
Steve’s love for self-improvement in sports, allowed him to develop an interest in improving his body and becoming as strong as he could. Because of this, he began going to the gym in order to improve his ability in the hockey rink. As he spent more time in the gym, his love for bodybuilding grew naturally. He decided that he would try competing to see where the sport would take him.
Steve stepped on stage for the first time when he was only 28 years old. He managed to win the 2004 NPC ‘Capital City Classic’ teen class, coming 3rd in the overall Men’s Open division.
Steve winning made him obsessed with the sport. He would go on to win the Teen Nationals Heavyweight in 2004 and 2005, as well as the 2004 NPC Michigan Bodybuilding State Championships.
Steve was a successful bodybuilder, but he knew that he would need a day job to pay for his food and gym subscription. He joined the fire and rescue service when he was 21, with the intention to help people in his local community. Though it became hard to juggle long (sometimes 24 hour long) shifts, he believed that this career and his bodybuilding lifestyle complimented each other. The strength gains he made in the gym, were useful in his very physical firefighting role.
In the late 2000’s, Steve began to compete in full adult events, finding success at the 2008 and 2010 NPC Nationals, with 3rd place positions. In 2011, Steve tried for the third time to win the same competition in Las Vegas, USA. He trained extremely hard for the event, and managed to win easily.
Through doing so, he managed to claim his Pro Card, starting a career which would lead him all the way to the top.
The first professional contest he entered was the 2013 ‘Europa Super Show Men’s Open’ in Dallas. He figured out how to win this show and take the first place trophy home.
This wasn’t all he got following this event though. He also discovered that he had qualified for the 2013 Mr. Olympia contest. This was a dream that Steve had supported since he was a teen, so to be welcomed onto this stage with the best on the planet was an amazing opportunity.
He managed to place 14th at Olympia. His long training period paid off, and he could say that he was officially in the top level of bodybuilders on earth. He demonstrated his ability by winning the ‘Arnold Classic’ in Brazil a couple of months after the fact in 2014.
In 2015, Steve started working with the professional coach George Farah. He says that doing so “completely transformed” his physique.
George’s approach with Steve was to keep things basic. They worked hard on making small, but noticeable changes to Steve’s diet by introducing new foods and supplements where needed.
He managed to land a 2nd place trophy at the famous ‘Wings of Strength Texas Pro’, but unfortunately came in 16th at his third Mr. Olympia a few months later. Steve saw this as an opportunity to rebuild and prepare for the next years’ contests.
Steve goal was always to win the Olympia, and he attended the 2016 competition with an intention to beat his previous years 16th. He came 13th this time round, which was an improvement, but it was still nowhere near his 2014 9th place result.
Steve knew that it was only a matter of time before he would eventually be on the podium as a top placer. He viewed these years of training and competing as “self improvement”, the initial motivation which started him out on the bodybuilding path in the first place.
Training
Steve says “taking your body to new limits is not an easy or comfortable process.” His weekly split is a grueling 6 day marathon, with each day focused on a different area of the body.
First Day: Quads
Second Day: Chest
Third Day: Back
Fourth Day: Rest Day
Fifth Day: Hams/Glutes
Sixth Day: Arms
Seventh Day: Shoulders
Quads
Straight Bra Squat: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Leg Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Hack Squat: 4 sets, 10-12 reps
Triple Drop Set on 4th set
Led Extension: 9-10 reps
Machine Squat: 9-10 reps
Lunge: 9-10 reps for each leg
Chest
Incline Barbell Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Flat Hammer Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Incline Dumbbell Fly: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Hammer Incline: 9-10 reps
Cable Fly: 9-10 reps
Pec Dec Fly: 9-10 reps
Back
Barbell Bentover Row: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Lat Pulldown: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Seated Low Cable Row: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
Hammer Strength Row: 9-10 reps
V Bar Pulldown: 9-10 reps
Dumbbell Pullover 9-10 reps
Hamstrings And Glutes
Stiff Leg Barbell Deadlift: 3 sets, 10-12 reps
Triple Drop Set on the 3rd set
Lying Leg Curl: 3 sets, 10-12 reps
Power partial and Triple Drop Set on the 3rd set
Standing Single Leg Curl: 3 sets, 10-12 reps for each leg
Power Partial and Triple Drop Set on the 3rd set
Barbell Hip Thrust: 12-15 reps
Abductor: 12-15 reps
Abductor: 12-15 reps
Arms
Biceps
Standing Wide Grip Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Seated Incline Dumbbell Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Preacher Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Dumbbell Hammer Curl: 9-10 reps
Reverse Curl: 9-10 reps
Cable Curl: 9-10 reps
Triceps
Close-Grip Bench Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Cable Rope Extension: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Overhead Rope Extension: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Dip: 9-10 reps
Wide Pushdown: 9-10 reps
Cable Rope Extension: 9-10 reps
Shoulders
Dumbbell Lateral Raise: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Barbell Military Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Machine Shoulder Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Rear Pec Dec Fly: 9-10 reps
Cable Lateral Raise: 9-10 reps
Rear Delt Rope Face Pull: 9-10 reps
Nutrition
Off-Season
First Meal
6 oz. of lean steak
2 whole eggs
1/2 cup of egg whites
1-cup spinach
5 cups oats
Second Meal
7 oz. of chicken, or lean ground turkey
2 cups of white rice
1 banana
Third Meal
7 oz. chicken or lean ground turkey
2 cups of white rice
1 apple
Fourth Meal
7 oz. chicken or lean ground turkey (cooked)
2 cups of rice (cooked)
1 cup pineapple
Fifth Meal
8 oz. salmon (cooked)
10 oz. sweet potato (cooked)
Vegetable of choice
Sixth Meal
2 scoops
1 tbsp. coconut oil
1 hand full of mixed nuts
½ cup low fat natural Greek yogurt
Cheat Meals
2-3 cheat meals per week including a variety of food from fast food burgers to pizza
Competition Diet
First Meal
5 cups egg whites
2 whole eggs
2 cups oats
2 slices Ezekiel bread
Second Meal
10 ounce fillet
12 ounce sweet potato
Third Meal
10 ounce chicken breast
2 cups rice
1 tablespoon avocado oil
Fourth Meal
10 ounce chicken
2 cups rice
Fifth Meal
2 scoops whey protein isolate
1/2 cup Greek yogurt
5 cups oats all in a shake
Supplementation
While Steve uses his own supplements of choice, having a good supplementation routine is key in seeing gains. Whether that be a protein powder for growth and recovery, a pre-workout for those pumps and energy boosts, or a fat burner to help shed that stubborn fat, a quality supplement routine can work wonders for you. Also, be sure to look into top multivitamins, testosterone boosters, and intra-workout products to really enhance your health and performance.
Competition History
2004 NPC Capital City Classic, 1st Teen, Overall Men’s 3rd
2004 NPC Michigan Bodybuilding State Championships 1st place in the Teen, Teen Overall, 4th Place Men’s
2004 NPC Teen Nationals Heavyweight, 1st
2005 NPC Collegiate Nationals, 3rd
2005 NPC Michigan Championships Teen, 1st
2005 NPC Michigan Championships Heavy Weight, 5th
2005 Teen Nationals Heavy Weight, 1st
2007 North American Championships, 8th
2008 NPC Nationals,3rd
2009 NPC Nationals, 13th
2010 NPC Nationals, 3rd
2010 NPC USA Championships, 6th
2011 NPC USA, Men’s Overall 1st (pro card)
2013 Dallas Europa Super Show Men’s Open, 1st
2013 Mr. Olympia, 14th
2014 Arnold Classic Brazil, 1st
2014 Finland Pro, 2nd
2014 San Marino Pro, 7th
2014 EVLS Prague Pro, 5th
2014 Dubai Open, 4th
2014 Mr. Olympia, 9th
2015 Wings of Strength Texas Pro, 2nd
2015 Mr. Olympia, 16th
2015 IFBB Europa Phoenix, 6th
2015 IFBB EVL’s Prague Pro, 10th
2015 IFBB Arnold Classic Europe, 10th
2016 Mr. Olympia, 13th
Ben Pakulski Profile & Stats
The biography, life, and accomplishments of Ben Pakulski
Ben Pakulski is an IFBB pro bodybuilder from Canada with a great nickname in the “Pak-Man”. He is the winner of the 2008 Mr. Canada contest and has competed in events like the Arnold Classic and Mr. Olympia.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Ben Pakulski (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
295-310 lbs.
5’10”
03/18/1981
Division
Era
Nationality
Open
2000, 2010
Canadian
BIOGRAPHY
Ben grew up as an exceptionally athletic child. He played as many sports as he could with his friends in the Toronto rural areas. His first memory of being into fitness was when he read some data on vegetarianism at 12 years old. He tried different things with vegetarian meals for a couple of years and enjoyed the opportunity to taste new vegetables.
Around the age of 15, Ben says that he turned out to be more serious as the testosterone began to stream. He was a high level competitor in his school at that point, so he started to search for an approach to beat his peers. He started weight training to find his comfort level. He became really strong, but lacked the ideal bodybuilding genetics. Because of this, he started to research bodybuilding techniques as much as possible. He read books about nutrition and posing, hoping to build the body of his dreams and one day compete against the best.
Mack’s in Toronto was the gym he trained at. It’s a well known, established gym that was big in the industry throughout the 1990’s and 2000’s. His father set him up with IFBB pro Tom Hall, who showed him the correct biomechanical way to complete a lift. All of this helped him secure his first sponsorship contract at only 18 years old. He also landed a contract to appear on adverts for a popular supplement company, knowing that it could push to help his career due to the publicity.
He began watching professional events at 17 when his father took him to ‘Night of Champions’ between Ronnie Coleman and Jay Cutler. Experiencing this convinced him that the professional bodybuilding world was for him as well as watching men working out in the gym.
Ben trained for two years and when he finally let his father come with him to the gym, he squatted very well, impressing his dad. His dad was so stunned at Ben’s workout ethic and his dedication, that he surprised Ben by taking him to sign up with Scott Abel (a leading bodybuilder in Toronto.)
In 2008, Ben prepped for the 2008 Canadian Championships with Scott by his side as a trainer. He ended up winning the entire show and took home the 1st place trophy and making his name known. This also meant that he has officially gained his pro card.
After he won, he knew he had to relocate if he wanted to be the best in his career path. So Ben moved to California, the home of international bodybuilding and a place that he knew he would be respected.
Ben was also into academics. He secured his degree in Kinesiology (the mechanics of body movement) at the University of Western Ontario. Following his graduation, he began to teach seminars and coach bodybuilding. In 2012, he began writing a book surrounding bodybuilding and nutrition.
“Stay full, stay strong, keep training hard, and hopefully everything just pulls together during that last week.”
TRAINING
Ben usually avoids lifting heavy. He says that when a human moves around, it distributes the necessary weight, so the amount of weight you lift, does not matter. “Weights don’t build muscle. Intensity doesn’t build muscle. Volume doesn’t build muscle. Those are all just tools. How you use them is the key.”
Before a competition, he typically avoids cardio until he is six weeks out. This is mainly because after lifting, he would be too tired to do cardio. Ben lifts with full intensity to stimulate his metabolism and burn fat.
He says “My body responds extremely well. I still feel mentally good. During other preps I was like a zombie 3-4 weeks out. I have a big structure so I need to come in big.”
He starts all of his shoulder workouts with two lateral raise choices. Ben believes that the medial head of the delt gives the shoulder its roundness and width, so because of this, he loves to start an exercise that isolates those areas.
His first choice is usually the dumbbell lateral raise. He then follows up with cables and completes more sets. He does this because it gives him a range of motion at the bottom of the rep that the dumbbells miss.
Ben also uses the smith machine for the overhead press exercise.
Seated Dumbbell Laterals, 5 sets x 10-12 reps
Cable Lateral Raises, 5 sets x 10-12 reps
Seated Dumbbell Press, 5 sets x 10-12 reps
Bent Dumbbell Laterals, 5 sets x 10-12 reps
Bent Cable Lateral Raises, 5 sets x 10-15 reps
NUTRITION
Ben is healthy eater and focuses on consuming lean meats and organic vegetables. Some of his favorite lean meats include chicken, beef, turkey and fresh water tilapia.
5:30 a.m.
12 ounces lean beef
6 ounces broccoli
2 tbsps. coconut oil
8:30 a.m.
12 ounces tilapia
6 ounces broccoli
2 cups fennel, spinach or kale salad
9:30 a.m.: Pre-Workout Drink
2 scoops whey protein
2 scoops BCAA
10 a.m.: Training Starts
11:30 a.m. Post-Workout Drink
3 scoops BCAA
5 grams creatine
10 grams EAA
2 grams Vitamin C
2 grams CLA
50 grams carbs (Dextrose powder)
12 p.m.
1 scoop Chocolate Peanut Butter
12:30 p.m.
12 ounces tilapia
75 grams carbs (rice or quinoa flakes)
3 p.m.
12 ounces chicken
75 grams carbs (rice or quinoa flakes)
5:30 p.m.
12 ounces beef
6 ounces broccoli
4 ounces avocado
8 p.m.
10 ounces tilapia
75 grams carbs (sweet potato)
9 p.m. – 40-minute Cardio
10:30 p.m.
6 ounces beef
16 egg whites
1 bag spinach
2 ounces macadamia nuts
SUPPLEMENTATION
When training like Pakulski, having a good supplementation routine is imperative, especially when looking to maintain that lean muscle and continue to bulk. A protein powder and pre-workout can ensure all your gains are fulfilled, while BCAAs can work to maintain muscle, reduce fatigue, and enhance recovery. For that shredded aesthetic, look to a fat burner to help shed that unwanted fat as you seek that desired look you want most.
COMPETITION HISTORY
2008 Canadian Championships, 1st (pro card)
2009 Pro Bodybuilding Weekly Tampa, 3rd
2010 NY Pro, 7th
2011 FLEX Pro, 5th
2011 Arnold Classic, 10th
2011 Australia Pro, 4th
2012 Flex Pro, 2nd
2012 Arnold Classic, 4th
2012 Mr. Olympia, 11th
2013 Arnold Classic, 2nd
2014 Arnold Classic, 7th
2015 Arnold Classic, 8th
2016 Toronto Pro Show, 4th
2016 Vancouver Pro Show, 1st
Big Ramy Profile & Stats
The biography, life, and accomplishments of Big Ramy
Big Ramy is an Egyptian IFBB pro bodybuilder whose rapid rise to bodybuilding fame culminated in a win at the 2020 Mr. Olympia contest. As a real force in the bodybuilding world, his work ethic and sheer will to be the best has made him a serious contender on the world’s stage.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Mamdouh “Big Ramy” Elssbiay (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
300 lbs.
6’0”
09/16/1984
Division
Era
Nationality
Open
2010
Egyptian
BIOGRAPHY
Mamdouh ‘Big Ramy’ Elssbiay is from Alexandria, Egypt. He is a IFBB professional bodybuilder that had a rapid rise to fame when he became pro in just under three years of training.
Mamdouh was a trained fisherman that grew up in a poor area of Egypt. He spent multiple years working in Kuwaiti waters for a living. He decided to attend the ‘Oxygen Gym’ in Kuwait on a whim and fell in love with bodybuilding immediately. His genetics were also perfect for the sport.
As he started to attend the gym more often and work on improving his physique, his friends encouraged him to compete in bodybuilding competitions. He finally accepted their challenge and competed in the 2012 Amateur Olympia in Kuwait City and won. This title gave him his Pro Card, and since then, he has been unstoppable.
Big Ramy made his IFBB Pro debut at the New York Pro in 2014 and won. Following this win, he won several major competitions and came in 1st place at the 2020 Mr. Olympia contest, cementing his place in the history books. Big Ramy has made a huge name for himself and is very popular in the bodybuilding community.
TRAINING
Back Workouts
Big Ramy completes 4-5 sets of each back exercise for 8-15 reps, then he ‘pyramids’ up in the weight for each set as he decreases his repetitions as he sees fit. It is important to rest between sets.
Reverse Grip Lat Pulldown, 4 sets, 10 reps
Seated Cable Row, 4 sets, 8-12 reps
Barbell Or T Bar Row, 4 sets, 10-12 reps
Triceps
Bar Pushdown, 4 sets, 10-12 reps
One-Arm-Dumbbell Extension, 4 sets, 10-12 reps
Rope Pushdown, 4 sets, 12-15 reps
Biceps
Hammer Curl, 4 sets, 10-12 reps
Preacher Curl, 4 sets, 10-12 reps
Rope Curl, 4 sets, 12-15 reps
Leg Workouts
Leg Extensions, 4 sets, 10-12 reps
Squat, 4 sets, 5-8 reps
Leg Press, 4 sets, 10 reps
Machine Squat, 4 sets, 8-10 reps
NUTRITION
Big Ramy has a healthy diet. He consumes a great amount of calories per day to ensure that he doesn’t lose any of his muscle gains. From quality meats, carbohydrates, and fats, he attempts to consume 3,858 calories per day.
Meal 1
12 egg whites
3 whole eggs
8 oz sweet potato
Meal 2
5 oz of rice
8 oz chicken breast
Meal 3
Protein shake
Meal 4
4 whole eggs
8 oz sweet potato
Meal 5
8 oz chicken breast
1 cup brown rice
1 cup sliced pineapple
Meal 6
10 oz salmon
1/2 cup cooked white rice
Meal 7
10 oz steak
Green salad
Meal 8
Protein shake
2 tbsp peanut butter
SUPPLEMENTATION
While Big Ramy uses his own personal choice when it comes to supplements, it is important to always have a solid pre-workout and protein powder to ensure serious energy and muscle pumps while also promoting great gains and recovery. Something like a BCAA intra-workout product is great for maintaining fuel and preserving muscle throughout your workout as you eliminate fatigue, and of course, a creatine supplement can really boost your gains to new heights.
COMPETITION HISTORY
2012 Kuwait Golden Cup – 1st
2012 Amateur Olympia – 1st
2013 New York Pro Championship – 1st
2013 Mr. Olympia – 8th
2014 New York Pro Championship – 1st
2014 Mr. Olympia – 7th
2015 Arnold Classic Brazil – 1st
2015 Mr. Olympia – 5th
2015 Arnold Classic Europe – 4th
2015 EVLS Prague Pro – 2nd
2016 Mr. Olympia – 4th
2016 Arnold Classic Europe – 2nd
2016 IFBB Kuwait Pro – 1st
2016 EVLS Prague Pro – 2nd
2017 Mr. Olympia – 2nd
2017 Arnold Classic Europe – 1st
2018 Mr. Olympia – 6th
2020 Arnold Classic – 3rd
2020 Mr. Olympia – 1st
Blessing Awodibu Profile & Stats
The biography, life, and accomplishments of Blessing Awodibu
Blessing Awodibu is an Irish professional bodybuilder who has become known for his massive physique and shredded aesthetic. With two wins at the Arnold Classic and four IFBB overall championship titles, he is a force on the pro bodybuilding circuit and proof of sheer strength and undeterred will to succeed.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Chris Bumstead (Classic Physique Bodybuilder)
Weight
Height
Date Of Birth
235-245 lbs.
5’10”
09/20/1991
Division
Era
Nationality
Open
2010
Irish
BIOGRAPHY
Blessing Awodibu is an Irish professional bodybuilder that is known for his huge and aesthetic physique. Some people call him ‘A force of nature.’ Blessing is an successful bodybuilder that holds 2 Arnold Classic Titles, along with 4 IFBB Overall Champion Titles.
Blessing wasn’t always a picture of strength or success. Growing up, he was underweight. Working out in the gym was initially his only a hobby in which he hoped to gain some strength and size. At the time, his priorities were mainly academics. He hoped that he’d enroll in a great college after his high school graduation.
After his dream of becoming an academic was shattered and he realized he couldn’t join a college that he wanted, Blessing turned to the only outlet that he had left and that is bodybuilding.
Blessing’s first international show and Pro Qualifier was Diamond Cup in the Czech Republic in 2017. He won the super heavy weight class and the overall title. This is how he gained his Pro card. That same year, he competed at the IFBB Diamond Cup. He won the super heavy weight class and the overall title. This is how he received his second Pro card.
Blessing Awodibu made his IFBB Pro debut at the Indy Pro 2021. He placed third. While Awodibu’s debut was extremely hyped, most fans were more excited to see him compete in his second IFBB pro show – the New York Pro 2021. The excitement was in large part due to Awodibu creating a rivalry with Nick Walker, another anticipated pro bodybuilder who was set to compete at the New York Pro. Both athletes presented photo updates that made them expected to be the top placing athletes at the show. Ultimately, Blessing Awodibu placed sixth. Nick Walker won the show.
TRAINING
Blessing does two workout sessions per day. He focuses on one muscle group with maximum intensity during every workout. Before he starts each workout, he does warm up sets followed by 15 minutes of intense ab exercises.
Blessing trains once on Saturday, and takes Sundays off to rest. He does 11 workouts per week in total.
“Cardio isn’t part of my regimen because I have an active lifestyle. Sleep is very important, but I don’t get much because of my work schedule.”
Day 1 – Session 1: Shoulders/Traps
Upright Rows, 3 sets of 12-15 reps
Shrugs, 4 sets of 12-15 reps
Standing Behind The Back Shrugs, 4 sets of 12-15 reps
Seated Behind The Back, 4 sets of 12-15 reps
Seated Dumbbell Shoulder Press, 4 sets of 12-15 reps
Dumbbell Front Raises, 3 sets to failure
Seated Shoulder Press, 5 sets of 12-15 reps
Barbell Front Raises, 4 sets to failure
Bent-Over Lateral Raises, 5 sets of 15-20 reps
Seated Bent-Over Lateral Raises, 5 sets of 15-20 reps
Incline Bench Lateral Raises, 3 sets of 15-20 reps
Incline Bench Barbell Front Raises, 4 sets to failure
Day 1: Session 2: Legs
Calf Workout, 15 minutes of various exercises
Lunges, 3 sets of 20 reps
Squats, 6 sets of 12-15 reps
Lying Leg Press, 4 sets of 15-20 reps
Leg Extensions, 6 sets of 15-20 reps
Leg Curls, 8 sets of 15-20 reps
Day 2 – Session 1: Back
Pull-Ups, 6 sets of 15-20 reps
Lat Pull-Downs, 5 sets of 15-20 reps
Lat Pull-Overs, 3 sets of 15-20 reps
Barbell Bent-Over Rows, 3 sets of 12-15 reps
Seated Cable Rows, 3 sets of 12-15 reps
Dumbbell Bent-Over Rows, 4 sets to failure
Day 2 – Session 2: Chest
Incline Dumbbell Press, 6 sets of 8-10 reps
Incline Bench Press, 4 sets of 15-20 reps
Bench Dumbbell Flyes, 3 sets of 12-15 reps
Incline Dumbbell Flyes, 4 sets of 12-15 reps
Dumbbell Bench Press, 3 sets of 12-15 reps
Pec Decks, 3 sets of 12-15 reps
Bench Press, 6 sets of 12-15 reps
Day 3 – Session 1: Arms
Barbell Curls, 9 sets of 12-15 reps
Seated Barbell Curls, 3 sets to failure
Seated Dumbbell Curl, 4 sets to failure
Standing Hammer Curls, 4 sets of 15-20 reps
Seated Hammer Curls, 4 sets to failure
Cable Triceps Extensions, 4 sets of 15-20 reps
Barbell Triceps Press, 3 sets of 12-15 reps
Decline Skull Crushers, 3 sets of 12-15 reps
Cable Triceps Extensions, 3 sets of 12-15 reps
Skull Crushers, 3 sets of 12-15 reps
Dips, 4 sets to failure
Day 3 – Session 2: Lower Back/Glutes/Hamstrings
Lunges, 3 sets of 20 reps
Leg Curls, 8 sets of 15-20 reps
Back Extensions, 3 sets of 15-20 reps
Deadlifts, 5 sets of 15-20 reps
Day 4 – Session 1: Shoulders/Traps
Repeat Day 1 Session 1
Day 4 – Session 2: Back
Repeat Day 2 Session 1
Day 5 – Session 1: Chest
Repeat Day 2 Session 2
Day 5 – Session 2: Legs
Repeat Day 1 Session 2
Day 6: Arms
Repeat Day 3 Session 1
Day 7: Rest
Full body recovery
NUTRITION
Blessing eats a lot of lean proteins and complex carbs. These include tuna, duck eggs, lean beef, and oats. He also makes sure to drink enough water to keep his muscles hydrated and energized.
There’s also time and place for ‘cheat meals’ in Blessing’s diet regimen. He’ll usually have something from the Chinese cuisine once or twice per week.
Meal 1: Pre-Workout
Oatmeal, 75 grams
Milk, 10 ounces
4 Eggs
Whey Protein, 2 scoops
Meal 2: Post-Workout
Tuna, 129 grams
Whey Protein, 2 scoops
Meal 3: Pre-Workout
Pasta, 550 grams
Ground Beef, 8 ounces
Whey Protein, 2 scoops
Meal 4: Post-Workout
Chicken Breast, 500 grams
Whey Protein, 2 scoops
Meal 5
Noodles, 170 grams
Duck Eggs, 4 eggs
Meal 6
Pasta, 550 grams
Grilled Chicken, 8 ounces
Cashews, 100 grams
Meal 7
Cereals, 100 grams
Milk, 10 ounces
Blessing isn’t a big believer in supplements. For him, whole food is more important when it comes to building muscle.
“Supplements aren’t the key for me. It’s all about the diet. My only supplement is whey protein.”
COMPETITION HISTORY
2x Arnold Champion
4x IFBB Overall Champion
IFBB Pro Card – IFBB Diamond Cup Czech Republic overall winner (2017)
2021 Indy Pro
2021 New York Pro
Regan Grimes Profile & Stats
The biography, life, and accomplishments of Regan Grimes
Regan Grimes is a Canadian professional bodybuilder who has competed in both the Men’s Open division and Classic Physique division. His style of training is centered around getting a serious pump which aids in his massive physique.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Regan Grimes (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
215-225 lbs.
5’11”
06/26/1993
Division
Era
Nationality
Classic Physique & Open
2010
Canadian
BIOGRAPHY
Regan is a professional bodybuilder that has been training since he was 17. When Regan first started working out, he just wanted to get stronger and bigger for motocross races. After seeing the results from his training, he became hooked. Regan looked up to Antonie Valliant during his journey. He watched all of Antonie’s training videos and took notes. His love for building his body grew and he decided to begin competing.
Regan made his first appearance in a bodybuilding show at 18 years old and is now an IFBB pro bodybuilder, fitness entrepreneur, and owns his own gym.
TRAINING
Regan’s main goal while working out is getting as much blood flowing to his muscles as much as possible.
His favorite thing about training is ‘the pump’. The pump is warming up to get your blood flowing and to get your joints ready for heavy sets. Proceed to heavy compound exercises to work on your strength and hypertrophy will ensure serious growth.
After the pump, Regan moves on to isolation exercises, but will utilize lighter weights.
Back Workout
Regan adds a bunch of volume to his back workouts. 5 sets per exercise and around 12 repetitions per set. Doing this allows him to train every muscle in his back with enough volume and intensity.
High pull cable row, 5 sets x 12 reps
V Bar smith machine Row, 4 sets x 12-15 reps
DB Rows, 4 sets x 12 reps
Sideways High row hammer strength, 4 sets x 12 reps
Smith machine rack pulls controlled, 4 sets x 12 reps
UPDATED Back Workout
Reverse pulldowns
Low row (Hammer Strength machine)
Mid-row
High row (Hammer Strength machine)
Straight-arm rope pushdown
Rack pull
Biceps & Rear Delts
Dumbbell curls
Rear delt machine fly
Machine preacher curl
NUTRITION
For natural bodybuilders, staying lean while adding on muscle mass can be difficult. It’s normal to gain some excess weight when ‘bulking’, according to Grimes.
Breakfast
Coffee, 2 eggs with 5 oz sliced chicken breast, 100g cream of rice w/ 1/2 cup blueberries and 1 tsp omega oil. Seasonings and additional ingredients are also used.
Post-workout
300g white rice, 6 oz sliced chicken breast, and a large Honeycrisp apple
Meal 3
300g white rice and 6oz chicken breast
Meal 4
Greek salad, 200g chicken skewer, 1 cup lemon rice, 1.4 cups Greek lemon potatoes, 1 bun/roll, and 1 tsp olive oil
Meal 5
300g white rice, 8oz Bison
Meal 6
100g cream of rice and 8oz of salmon
COMPETITION HISTORY
2020
European Pro Men’s Bodybuilding, 4th place
2019
Japan Pro Men’s Bodybuilding, 3rd placde
Romania Muscle Fest Pro Men’s Bodybuilding, 3rd place
2018
Olympia Classic Physique, 8th place
New York Pro Classic Men’s Physique, 1st place
2017
Vancouver Pro, IFBB Men’s Bodybuilding, 2nd place
Wings of Strength Chicago Pro, IFBB Men’s Bodybuilding, 5th place
Tampa Pro, IFBB Men’s Open Bodybuilding, 5th place
2014
Ontario Provincials, 2nd place Open Men’s Heavyweight, 2nd place Junior Heavyweight
Mississauga Luchka O’Brien Classic, Junior Bodybuilding, Men’s Bodybuilding Heavyweight, and Overall, 1st place
2012
Ultimate Fitness Events Bodybuilding Contest (UFE), Middleweight Men’s Bodybuilding, 1st place