Tag: Michal Krizo
Samir Bannout Talks Good Vito’s ‘Disgusting’ Hernia, Guest Posing Injury & Michal Krizo’s Cycle
Samir Bannout is back to discuss two of the IFBB Pro League’s hottest Men’s Open contenders. In a recent Old School Labs Podcast, Bannout took a closer look at Michal Krizo’s 2023 Mr. Olympia potential and Vitaliy ‘Good Vito’ Ugolnikov’s recent injury from guest posing at the 2023 Musclecontest International Brazil.
Bannout was an elite Men’s Open competitor throughout his career and reached the top of the sport in 1983 when he claimed his lone Mr. Olympia title. This event was packed with bodybuilding stars like Robby Robinson, Frank Zane, and Lee Haney, but they were unable to match the detail of Bannout, especially from the back.
In retirement, Bannout has proven to be a valuable member of the bodybuilding community. He routinely discusses current events happening in the sport as well as the Men’s Open class he once ruled over. One talent in particular caught Bannout’s attention last year, and that was Slovakia’s Michal Krizo.
Krizo moved quickly in 2022. He switched from the IFBB Elite Pro League to the NPC, and then from there, won an IFBB Pro card and placed 12th at 2022 Olympia in his rookie season. Vitaliy ‘Good Vito’ Ugolnikov used Krizo’s blueprint to make his respective splash as well.
Good Vito switched to the NPC and later earned his Pro card in dominant fashion at the 2022 Musclecontest International Brazil Nationals. Other veterans of the sport took notice of Good Vito too, such as 1990s standout Chris Cormier. In an Olympia TV interview, Cormier praised Vito for his upside and predicted he would be a problem for other competitors in the future.
Samir Bannout Torches ‘Good Vito’ After Injuring Knee Guest Posing: “The Whole Act Was Stupid”
After witnessing Good Vito’s untimely accident while currently in prep, Bannout emphasized that he’s being misled by a coach/trainer.
“Good Vito, Good Vito, what’s wrong – Oh my God. This guy has so much potential Nick. It’s fucking pissing me off to see someone with such great potential acting kind of goofy. Let me just say it this way: this guy is Mr. Olympia material. But whoever is leading him in the wrong direction, it’s truly sad. I look at it from my perspective. You have all the fucking tools to be great and look at what he’s doing now, what the hell is he doing?” asks Samir Bannout.
“What do you think about the [umbilical] hernia?” asks Nick Trigili.
As for his umbilical hernia, Bannout found it disgusting. He added that Vito’s posing was miserable.
“Honestly, it looks disgusting. Disgusting,” said Samir Bannout. “This guy has the potential to go very far. Young kid, what 25 years old, what the hell is he doing. This is wrong, this is wrong, everything he’s doing, that act, it’s like fucking goofy. He has everything necessary to be great.”
“A terrible way to do those four poses, sorry, seriously. I’ve been talking positively about his genetics and potential. No doubt, he’s good but posing is disgusting, miserable. The act – and this crazy act like that is really not — it’s not something that I would promote or I would approve.”
With improved presentation and a proper coach, Bannout believes Good Vito can return better than ever.
“The presentation, showing it the right way. Like what’s his name, the Russian guy, Good Vito, it’s really shameful what he was doing. His act was not acceptable, to me, it looks like a joke. To me, it’s embarrassing. It’s a joke, it’s embarrassing. You [Vito] need to hire a coach that’s well-rounded, that understands how to present that body how to show that great body that you have. And he has the body. But the whole act was stupid, honestly. This is how I say it: stupid, retarded.”
“He’ll recover, he’ll be back. He’s learning the hard way, evidently. He needs to find someone to show him better presentation that will also be concerned about his health and well-being. Because that thing in his belly button looks totally not good. He’s doing something not right, look at the poor guy. 25 years old and he’s so eager to good.”
“He’s a happy camper, he’s got a good personality,” said Bannout. “He’ll be okay. He’ll come back and learn. He’s learning,” shared Bannout. “He’ll recover and he’ll be back, and hopefully he’ll make some adjustments to his presentation,” added Samir Bannout.
Bannout Guesses Michal Krizo’s Cycle: ‘I Guarantee You, It’s Not Excessive’
Given Krizo’s muscle fullness, size, and quality, Bannout is highly curious about what he’s taking to maintain his physique.
“I still want to know what guys like Krizo is doing, I would like to know because he’s got that muscle fullness, muscle size, muscle quality, and he seems to be doing it comfortably. I would like to know and I guarantee you, it wouldn’t be an excessive amount of drugs.”
I don’t think so. But I would like to know, this would be a major – I can tell when someone is doing too much drugs. I can tell right away on the skin but for Krizo to look this sharp while he’s training, he looks almost like contest ready, it’s amazing. I would like to know how much he’s using for let’s say tren and stuff like that.”
Bannout believes Krizo’s potential steroid cycle consists of approximately four compounds with a ‘very small amount’ of androgens.
“I’m thinking about Krizo’s quality when we saw that video tape doing the last podcast we did. I’m still in my head, saying, ‘That guy has the kind of quality away from the contest, huge, and he’s got that onion skin. I would like to know what the hell is he really doing. I would like to know.”
“I’m thinking he’s taking about 75 milligrams of oxandrolone, he’s taking maybe one winstrol 50 milligrams daily, and he’s taking a very small amount of androgen, something like 400 milligrams or maybe 5, not more than that. That’s my guess.”
This isn’t the first time Bannout has offered his take on Michal Krizo’s Mr. Olympia-winning potential. In a previous podcast, Samir suspected that Krizo’s posing abilities were holding him back from bringing his best. To remedy this issue, Bannout advised Krizo to seek out Frank Zane for some posing instructions. During his tenure, Zane was known for blending aesthetics and artistic posing on stage, which led to three Mr. Olympia titles.
Unlike last season, Krizo will have more time to prepare his body for the Mr. Olympia contest in Nov. Last month, Michal took first place at the 2023 Empro Classic Pro. This victory set him up with another invitation to the sport’s biggest event taking place later this year.
Fans look forward to seeing Krizo perform on the Mr. Olympia stage. As for Good Vito, Bannout is confident he’ll be back despite the knee injury.
RELATED: Samir Bannout Urges Big Ramy to Get Healthy & Backs Derek Lunsford as Most Dangerous at 2023 Mr. Olympia
You can watch the full Old School Labs Podcast below:
Published: 13 July, 2023 | 1:57 PM EDT
Michal Krizo Blitzes Through Triceps And Shoulders Workout
Bodybuilder Michal Krizo is keeping himself busy in the gym during the off-season. Having earned the qualification to the 2023 Olympia already, his singular focus now remains to get his physique ready for the grandest stage of bodybuilding. He recently went through a short triceps and posterior deltoid workout in the gym.
Michal ‘Krizo’ Krizanek is the foremost flagbearer of the Slovakian bodybuilding scene at the moment. The 33-year-old competed in the IFBB Elite Pro League until recently. However, he made the switch to NPC in late 2021 to kick off the Olympia campaign. This was one of the highly anticipated crossovers in recent times. Krizo’s insanely muscular physique and massive size created a lot of hype around his name.
Krizo earned the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy. Admittedly, he did not beat the most elite competition. However, the Slovak made a quick turnaround and competed at the 2022 EVLS Prague Pro.
He registered a win and also got a direct invitation to the 2022 Mr. Olympia. But the chinks in Krizo’s armor showed up at this point. His conditioning was nowhere near what it should be for an elite Olympia challenger. But Krizo brought an improved physique to the Olympia stage. However, it wasn’t enough to break through the higher ranks and he placed 12th at the 2022 Olympia.
Krizo last competed at the 2023 Empro Classic Pro Spain and emerged victorious, earning a direct qualification to the 2023 Olympia. He is now in the off-season before starting the Olympia prep.
Michal Krizo trains triceps and posterior deltoids in the gym
After winning the Empro Classic Pro in June, Krizo is taking a step back to allow his body to rest well. He will continue to put in light work until the end of July. Starting in August, he will be on a strict diet to get ready for the 2023 Olympia. The triceps and shoulder training session aimed at keeping his body active and ready for action until it’s time to switch the gear.
Triceps Dip Press
Krizo kicked off the training session with a few sets of triceps dip presses. It is a machine variation of regular bodyweight dip. It helps adjust the resistance above or below the resistance offered in a bodyweight dip.
The 2023 Empro Classic Pro winner pushed through a few solid sets of the exercise with controlled and slow motion. He then took to another triceps movement.
Cable Triceps Pushdown
One of the most effective and simple ways of working all three heads of the triceps, cable triceps pushdown is a widely used exercise around the world.
Krizo performed a few sets of pushdowns using straight handle attachment and jumped into the only posterior delt exercise of the day.
Reverse Pec Deck Flyes
Posterior deltoid is a relatively small muscle. It gets activated during many back exercises. However, it is essential to directly target it with specific movements. Krizo performed reverse pec deck flyes to stimulate the posterior deltoids and wrapped up the training session.
Overall, the workout included:
Michal Krizo has fixed a glaring flaw in his physique – conditioning. He achieved this through significant changes to the diet and cardio. It remains to be seen if the improvements made over the next few months will be enough to break into the top echelons of the Men’s Open division.
You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:
Published: 11 July, 2023 | 11:08 PM EDT
Nick Walker on 2023 Olympia: ‘Samson Dauda’s Back is Shit, Big Ramy Is Done & Andrew Jacked Won’t Make Top 5’
Nick Walker‘s brutally honest personality was on full display during a recent interview. In an HD Muscle YouTube video, Walker revealed his top five for 2023 Mr. Olympia and examined contenders expected to compete this November.
“Everyone is just getting better, that’s just the reality. The newcomers are getting better and better and the older guys are going out. The young kids are coming up,” said Nick Walker.
The Men’s Open division’s popularity is at an all-time high following the last two major bodybuilding shows. Last year’s Mr. Olympia contest was filled with twists, turns, and unexpected surprises as Hadi Choopan claimed gold in a memorable affair. However, the former two-time champ, Mamdouh ‘Big Ramy’ Elssbiay‘s night did not go as planned. He was sidelined for most of prejudging and was eventually awarded fifth place.
Nick Walker, on the other hand, improved on the Mr. Olympia stage once again in third with 212-turned-Open talent Derek Lunsford securing runner-up. Instead of using the time to rebound, Walker jumped back into the 2023 Arnold Classic on short notice. He faced Samson Dauda and Andrew Jacked in Columbus, Ohio, — two names he already defeated on the Olympia stage.
In the end, Samson Dauda’s shape, symmetry, proportions, and conditioning proved to be a winning combination. And while he bested Walker on that night, ‘The Mutant’ isn’t convinced Samson will contend for gold at this year’s Mr. Olympia. In a Mutant and the Mouth Podcast, Walker said it would either be himself or Lunsford accepting the first-place trophy.
With less than five months until the biggest bodybuilding show on the calendar, preparations are heating up for everyone, including Walker. Before capping off his brief off-season, the 28-year-old picked apart some of the top names he intends to face in the coming months.
Nick Walker’s Top 5 for 2023 Mr. Olympia, Talks Hunter Labrada’s Path to Redemption, Samson Dauda & Big Ramy
Walker believes the 2023 Mr. Olympia top five will feature himself, Hadi Choopan, Derek Lunsford, Samson Dauda, and Hunter Labrada. Similar to Labrada, Walker says Samson’s weakest body part is his back.
“To be honest, I think it will be me, Hadi, Derek, I think Samson will jump into the top five, it’s four right there right? And I’m going to throw one out there, I think Hunter is going to get a spot back,” said Walker. “Well, okay, if we’re going to talk facts, Samson’s got a shit back too. I don’t know. Neither is Samson’s [back 3D]. Samson’s is flat as a board. There’s nothing going on there. From the front Samson is a monster but he turns around, wait what happened?”
In Walker’s opinion, Big Ramy is done. However, he mentioned that he’s still young enough to take time off and return with improvements.
“I think Ramy is done. I think Ramy is done,” said Walker. I do know Ramy, he’s done. Oh my God, he’s the sweetest guy.”
“I don’t think he’s done but he needs the year off to refocus, do some shit, and then come back. He’s still not young young, but he’s still young enough where he can make some changes.”
Nick predicts Labrada will have to win a battle against rookie Justin Shier to earn his spot on the Olympia stage.
“It is [Hunter’s weak spot is his back] but I think Hunter is hungry. [He was] devastated [after last year]. He knows what he needs to do. Do I think it’s going to be a while before his back catches up? Sure. But do I think it looks a lot better already? Yeah. So if he wins, which he probably will… he’s got plenty of time to keep making improvements.”
“I think that will be a battle [at Chicago Pro]. If Hunter can peak right and obviously we all know Matt doesn’t miss – so Justin [Shier] will be peaked. That’s going to be a battle. It’s going to be tough. I think Hunter overall is a little overwhelming than Justin. He’s a little wider and bigger but Justin’s can just hang, if Justin is a little better conditioned and peaked right, I think he can take out Hunter.”
“I’ll use Chris Bumstead as an example, one year he had no back, the following year he had the best back in Classic. That was one year. All it takes is hard work.”
Andrew Jacked Top 5? Walker says NO.
When asked about Andrew Jacked, Walker doesn’t believe he’ll outshine Samson Dauda or place in the top five this November.
“No [Andrew Jacked won’t make top five at 2023 Olympia]. No way [he beats Samson Dauda]. No. No. No. I have Samson, I have him in the top 6-8 spot,” added Walker.
Michal Krizo
As for Michal Krizo, Walker admits he’s big but doesn’t see him doing better than 10th. He added that Hadi didn’t win soundly last year so he doesn’t see him as a dominant titleholder like Phil Heath was.
“No [not a fan of his]. No, he’s big. He’s a big boy. But no. I see him maybe 10th. Maybe,” Walker said. “I think, listen, Hadi is great but just in my opinion, he’s a one-hit-wonder. He wasn’t like a Phil Heath where he won and you’re like, ‘Oh shit.’ I didn’t feel that with him, you know. With the competition now, even if I win, I don’t think it’s guaranteed I win again.”
Walker Casts Doubt on Blessing Awodibu & Regan Grimes This Year
According to Walker, until Awodibu brings up his legs, he will remain in the third call-out at Olympia. In addition, he doubted Regan Grimes’ potential and said he doesn’t think he ‘has the heart’ for bodybuilding.
“Blessing needs to get some legs before he talks shit,” said Walker. “I love Blessing but I think… Blessing just has – he’s afraid to ask for help. It’s like – I tried to help him, I’ve had friends try to give him advice, but Blessing is like ‘I don’t want advice.’ Alright, well that’s why you’re in the third call-out. And he was in the third call-out.”
“Regan, listen, he’s a nice guy. He should stick to the IG stuff. Listen, I just don’t think he has the mindset. Now that I’m around him a lot, I don’t think he has the heart. I don’t think he has the consistency. Bodybuilding is I’d say 100% mindset, yes. If your mind is not in this you will fail. He doesn’t look any different to me. He doesn’t, I’m sorry but he doesn’t. Yeah [it’s a mental thing] of course. I think he wants to but he’s just always distracted by other shit. Unfortunately, if you want to be at the top you unfortunately have to cut everything off. You have to be all in,”
After wrapping up his discussion on the Open class, Walker shared that Phil Heath won’t be coming back. When asked why, he pointed to monetary reasons.
“No, no. They [Masters Olympia] ain’t paying enough for him to come back,” Walker shared.
With contest schedules intensifying, plenty of top names have offered their take on who will become the next Mr. O. William Bonac, a two-time Arnold Classic titleholder, is convinced Choopan will repeat as champion later this year. Yet, former eight-time Olympia winner Ronnie Coleman doesn’t agree. He recently stated that Derek Lunsford will overthrow Choopan to become the next Mr. Olympia.
Samson Dauda has been open about his game plan for his sophomore Olympia appearance. He and his trainer Milos Sarcev agree that his only path to victory against Lunsford and Choopan is by bringing a more complete back. With that in mind, Dauda believes once his back is on par with the rest of his physique, the title will be his.
Given that Nick Walker has yet to slip on the Mr. Olympia stage, it’s hard to imagine he won’t showcase improvements in November. With how close last year’s show was, fans look forward to seeing who becomes the 18th man in history to win a Sandow trophy.
RELATED: Hadi Choopan Looks Ripped in 2023 Off-Season Physique Update Ahead of Title Defense
You can watch the full HD Muscle YouTube video below:
Published: 29 June, 2023 | 11:37 AM EDT
Michal Krizo Smashes A Punishing Back, Shoulders And Triceps Workout
Michal Krizo has turned down the training intensity just a little bit after emerging victorious at his most recent Pro show appearance. But he is still active and tackled a back, shoulder and triceps exercise in the gym.
It’s not an overstatement to say that Michal ‘Krizo’ Krizanek is the face of Slovakia’s bodybuilding community. The 33-year-old bodybuilder has established himself as a worthy competitor in the IFBB Pro League’s Men’s Open division. He now awaits his second opportunity to elevate into the top echelons or Olympia competitors.
Krizo made a name for himself in the IFBB Elite Pro League where he dominated with insane muscularity, sheer size and muscle definition. He eventually made the switch to NPC and kickstarted the Olympia campaign. After earning the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy in October, he made a quick turnaround and won the 2022 EVLS Prague Pro. The show was an Olympia Qualifier and Krizo got his first big opportunity to compete on the grandest stage of bodybuilding.
However, competing against the best is easier said than done. In spite of huge expectations, Krizo only managed to secure a twelfth-place finish at the 2022 Olympia. But the relatively inexperienced Krizo gained valuable experience and started the 2023 competitive season with an impressive win at the 2023 Empro Classic Spain Pro that took place from June 16-18 in Alicante, Spain.
He is now taking a break to let his body recover from the intense prep. However, the Slovak is active in the gym and does not want to lose touch with his craft.
Michal Krizo went through a back, shoulder and triceps training session in the gym and answered some interesting fans’ questions as he trained. So without further ado, let’s get to know more about Krizo through the summary of this workout and Q&A session.
Michal Krizo goes through a back, triceps and rear delt workout
Lat Pulldown
Lat pulldowns primarily target the latissimus dorsi, the large fan-shaped muscle in the back. Krizo started his training session with this movement and performed a few good sets to set the tone of the workout.
Bent Over Dumbbell Rows
If you want your back to grow, you have to row. While vertical pulls like lat pulldowns build a wide back, horizontal pulls/rows give it the thickness it needs. This results in the overall development of back muscles. Bent-over dumbbell rows work all the pulling muscles in the upper body and hence they should be a part of your back training schedule without a doubt. Krizo got some solid sets of this exercise under his belt and walked over to the seated rows machine.
Seated Cable Rows
Krizo took to this rowing movement next to work the upper posterior chain of muscles. Seated cable rows work latissimus dorsi, rhomboids, traps as well as spinal erectors, and contribute greatly to building upper body strength. Additionally, it is a potent way of improving upper body posture, especially in people that have slouched shoulders due to prolonged hours of desk/computer work.
The 33-year-old annihilated all the sets of this exercise to shift his focus on working the shoulders next.
Seated Dumbbell Rear Lateral Raises
Rear delts are a crucial muscle group for maintaining postural health, lifting posture as well as aesthetics. However, it is difficult to isolate it unless targeted with specific exercises. This could be the reason why posterior/rear delts often get neglected. Rear lateral raise is one of the best ways to isolate this muscle group. Krizo performed some good sets of this exercise and shifted his focus to working the triceps with the next couple of exercises.
Triceps Rope Pushdown
This isolation exercise served as the first tricep builder in the Slovak’s training routine. Rope pushdown is effective for building strength and muscle while working all three triceps heads. Krizo cranked out a few good sets of the exercise and carried on with his training session.
Seated Overhead Cable Triceps Extensions
The long head of the triceps is most active when the arms are overhand and the triceps are in the stretched position. Overhead tricep extension is an isolation movement that works the triceps from a stretched position and helps build size and strength.
There are many ways of performing this exercise but dumbbell and cable machine variations are the most common. Krizo capped his workout with the cable overhead triceps extensions. Cable machines keep the muscles under tension throughout the duration of the movement. Additionally, the cable moves along a fixed axis, which eliminates the need to control the weight. Together, these two factors contribute greatly to muscle hypertrophy. After pushing through some heavy sets of this exercise to add the last bit of stimulus to the muscles, Krizo wrapped up the training session.
Overall, the workout included:
Krizanek answers fan questions during the workout
Fans are often fascinated by the sheer size of bodybuilders and rightfully so. Open division competitors are some of the biggest human beings you would ever come across and a fan tried to address his curiosity by asking Krizo about his on-stage and off-season weight.
Krizo stated that he was actually 125 kg (275 lbs) during the 2022 Olympia and might have been 122 kg (269 lbs) at the time of recording the video. However, those are just estimates as the 33-year-old is not obsessed about maintaining a certain weight.
“I am only gonna tell you the estimates for both. Because I didn’t weigh myself because I compete the Open class. I don’t carry a scale with me. It’s useless for me.”
He further stated:
“We don’t know or aim for weight. It’s just about looking better, harder. Also, doesn’t even have to be much bigger. Just more quality.”
Krizo’s favorite cheat meal
A stringent diet that does not necessarily satisfy the taste buds is an inseparable aspect of bodybuilding and the one that’s probably most difficult to adhere to. However, it is equally important to indulge in your favorite food once in a while even if you’re Michal Krizo. But what does he like to eat the most? Here’s the answer:
“It changes all the time but I like rice pasta with quark, vanilla sugar and butter. And what else? This is my favorite,” Krizo answered a fan’s question.
But how often does the Slovakian bodybuilder indulge in his favorite cheat meals? Well, there isn’t a set pattern to it, at least in the off-season. Krizo eats cheat meals pretty much whenever he wants during the off-season.
“I don’t go 100 percent on the nutrition now (during off-season). But I try to eat around 70 percent clean.”
But competition prep is a different story as he restricts his favorite meals to Saturday and does not deviate from his diet for the rest of the week.
What are his thoughts on moving to the USA for training?
Krizo comes from a tiny nation in Eastern Europe. While most people from these and many other parts of the world would jump at an opportunity to migrate to the United States for the perceived benefits of it, Krizo thinks he has everything he needs in his motherland. So when he was asked by a fan if he would move to the USA, Krizo replied:
“Not yet. Not this year… I don’t see a reason (in the future either).”
Michal Krizo attributes improved conditioning to cardio and diet
Michal Krizo’s conditioning came under heavy scrutiny when he showed up for his first pro bodybuilding show – the 2022 EVLS Prague Pro. The Slovakian bodybuilder managed to grab a W at the show but had a lot of scope for improvement in that area. However, he showed up with great conditioning at the 2023 Empro Pro. A fan asked Krizo how much cardio did he do during the competition prep. Krizo replied:
“20 minutes cardio on a stationary bike. I wouldn’t do cardio when I trained legs. Plus, posing for half an hour every day in the evening after the workout, which is even more than doing cardio.”
Incorporating cardio really differentiated Krizo’s 2023 Empro Pro competition prep from his Olympia prep. He also made quite a few changes to his training routine and trained every body part at least twice a week. The results showed primarily in his back. Although he might have had the separation in the back muscles already, improved conditioning made it more visible on stage.
“Also very important was fixing my digestion. That was probably the main issue so that everything works the way it should. If the digestion isn’t good, then the physique won’t be either,” Krizo said while answering a question about the difference in his prep for 2022 Olympia vs 2023 Empro Pro.
What’s next for Krizo? Maintenance or bulk and cut?
Having earned the direct qualification to the 2023 Olympia, Krizo now has to utilize his time in a smart way to improve his standing and become a top contender. But fans wonder – how is he planning to approach the next few months – Whether he will be bulking or cutting? Whether he will just maintain the physique that he now has? Here’s Krizo’s answer:
“It’s off-season now. I’ll be resting until the end of July. Then I’ll jump into diet. I might try to gain a bit at the start, during, maybe the first month. But only quality and then hardcore diet all the way to the Olympia. Tow months of hardcore diet for sure.”
Krizo intends to work a lot on presentation and bring the best version of himself to the 2023 Olympia stage. It will be interesting to see how much ground he covers to go up against the top contenders of the division.
You can watch the full workout and Q&A video here, courtesy of Michal Krizo’s YouTube channel:
Published: 28 June, 2023 | 9:19 AM EDT
Michal Krizo & Hunter Labrada Share Shredded Updates Before Their Next 2023 Contests
Bodybuilders Michal ‘Krizo’ Krizanek and Hunter Labrada are two of the hottest names in the Men’s Open division. In a pair of Instagram posts, Krizo and Labrada updated fans with shredded physique updates as they aim to earn their 2023 Mr. Olympia qualifications.
After switching from the IFBB Elite Pro League to the NPC, it didn’t take long for Krizo’s name to reach headlines. His spectacular upper body, massive arms, and narrow waist made him an instant threat. Veterans of the sport, such as Jay Cutler and Milos Sarcev took notice of his potential as well.
Krizo participated in a historically busy season last year. He earned his IFBB pro card at the 2022 Amateur Olympia Italy contest. Instead of taking time to map out his next move, he returned to the EVLS Prague Pro, where he again, took first place. This victory secured his invitation to Mr. Olympia, which he took full advantage of with a 12th-place debut.
Labrada on the other hand, is on a path to redemption. He turned in a seventh-place showing at the last Mr. Olympia show. He admits problems with the prep and peak prevented him from a higher finish. Despite the setback, Labrada has taken considerable action to revamp his physique. Most notably, he’s incorporated more whole foods and started practicing vacuum poses for better abdominal control.
Additionally, Labrada showcases many of his training sessions and has brought back deadlifts into his contest prep. Labrada has taken various measures in the kitchen to bring a better physique like the green smoothie he drinks regularly for gut health.
Michal Krizo Shows Off Improved Back in Freaky Physique Update 2 Days from 2023 Empro Classic Pro
Aiming to earn his Olympia invite this weekend, Krizo shared some of his latest progress photos.
Hunter Labrada Under 270 Lbs in Latest Update Before 2023 Tampa Pro
Labrada said he is proud of the progress he’s made to his midsection and is aiming to be ready for his next contest early.
“Had enough people tell me to post it so here we are! This mornings fasted look, and the second morning I’ve been under 270 pounds out of bed??–Really proud of the work I was able to do with my midsection this offseason, and really leaning into everything I can this prep in an effort to be truly ready, early.–This is a big year for me, and I promise the best has yet to come” Labrada shared.
This is far from Labrada’s first update to fans. A little over a week ago, the high-profile Men’s Open pro showed off some of the major gains he’s made since his last competition. Fans were impressed by his improved midsection and Labrada said he plans to only improve further before competing in Florida, and then in Texas, where he will meet the defending champion, 2022 Texas Pro winner Andrew Jacked.
Conversely, fans are also excited to see Krizo back on the Mr. Olympia stage. He managed to perform exceptionally well last year and did so under the stress of a busy season. In 2022, he earned his Olympia qualification and competed at the biggest show of the year just over a month later. Should he claim the victory in Spain this weekend, Krizo will have the luxury of time for training and posing practice, which many believe will only help him excel further on stage.
In preparation for his 2023 debut contest, Krizo has also shared a number of training sessions with his followers. Whether it’s chest and shoulders or a leg day bulking session, Krizo is dedicated and it shows during each and every rep.
RELATED: Michal Krizo Shuts Down Photo-Editing Accusations After Guest Posing: ‘I Don’t Do Any Photoshops’
If Michal Krizo and Hunter Labrada are successful at their next contests, they will have the opportunity to face the reigning Mr. Olympia Hadi Choopan at the 2023 Mr. Olympia show, scheduled for Nov. 2-5 in Orlando, Florida.
Published: 16 June, 2023 | 11:43 AM EDT
Michal Krizo Endures a Punishing Back Workout 3 Weeks From 2023 Empro Classic Pro Spain
Bodybuilder Michal ‘Krizo’ Krizanek is pushing his limits to bring home the 2023 IFBB Empro Classic Pro Spain trophy. The event is an Olympia qualifier, and Krizo will look forward to securing the direct invitation to the 2023 Olympia with a statement win at the show.
Krizo is a Slovakian bodybuilder that has captured the imagination of bodybuilding fans and emerged as a hot prospect in the Men’s Open division of the IFBB Pro League. After making a name for himself with a series of dominant performances in the IFBB Elite Pro League, Krizo switched to NPC to kick off his Olympia campaign. He became an instant sensation due to his massive and aesthetically appealing physique, musculature, and insane vascularity.
Krizo earned his IFBB Pro card with a thumping victory at the 2022 Amateur Olympia Italy and returned to the stage a few weeks later to compete at the 2022 EVLS Prague Pro. Although he won the pro debut and secured a direct qualification to the 2022 Olympia, the Slovak’s conditioning was heavily criticized.
He returned to the drawing board and worked hard to perform on the grandest stage of bodybuilding. Krizo finished 12th at the 2022 Olympia and admittedly failed to beat the most elite competitors the Men’s Open division had to offer.
However, he is now training hard to secure the second Olympia qualification of his Pro career within a year of turning pro. Under bodybuilding coach Alexander Hlobik’s watchful eye, Krizo performed an intense back workout to build his back. So without further delay, let’s see how the coach guided Krizo through the training session.
Michal Krizo goes through a back workout
Assisted Pull-Up
Krizo started the training session with this machine exercise. The pull-up is an excellent compound movement that helps improve upper body strength and muscle mass. While it is an advanced movement, a professional athlete like Krizo is expected to perform the exercise unassisted. However, the application of assisted pull-ups goes beyond just the inability to perform them unassisted.
Assisted pull-ups take the momentum out of play and help focus more on the back muscles. The two-time 212 Olympia champion Shaun Clarida is one of the huge proponents of performing assisted pull-ups over regular bodyweight pull-ups.
Krizo performed a few sets of assisted pull-ups under coach Hlobik’s guidance and got the blood flowing into the muscles for the heavy workout that followed.
Reverse-Grip Lat Pulldown
The 2022 EVLS Prague Pro winner performed the reverse-grip lat pulldown as the next compound exercise of the day. A reverse grip engages the lower lats more since the arms are closer to the body. Additionally, you tend to pull the weight using your biceps, which allows you to lift more weight.
Krizo got a few sets of reverse-grip lat pulldowns under his belt and followed his coach to the next exercise.
Seated Row
Coach Hlobik instructed Krizo to perform the seated rows next, and he did this exercise to work the latissimus dorsi, rhomboids, trapezius, and erector spinae muscles. After doing some solid sets of rows, Krizo moved on to the next exercise.
Hammer Strength Plate-Loaded Low Row
Krizo took to the low rows on an iso-lateral plate-loaded machine next. Low rows work the rhomboid, lower trapezius, and latissimus dorsi muscles in the back. Focusing on these muscles is important not only for athletes but also for an average person who spends long hours at his work desk every day. (1) Together, the target muscles of low rows are important for maintaining a good upper body posture.
The mass monster performed a few unilateral sets of this exercise and jumped into the next exercise.
Reverse Pec Deck Fly
Posterior deltoids, or rear delts, are a small muscle group on your back. It is one of the most difficult muscles to activate as there is always a possibility that more dominant muscles like lats and rhomboids might take over the movement. Reverse pec deck flyes are one exercise that can target the rear delts effectively. Krizo got a few sets of this movement under the belt and went on to perform the next exercise.
Neutral-Grip Unilateral Lat Pulldown
This lat movement on a plate-loaded machine followed next. The close grip heavily stimulates the upper back muscles and rhomboids and also emphasizes arms and biceps brachii.
After pushing through some heavy sets of the movement to fatigue the lats and upper back muscles, the Slovakian bodybuilder moved on to the day’s final exercise.
Bent-Over Straight Arm Pulldown
Krizo put an end to his workout with this lat-building exercise. In addition to building the lat strength and size, straight arm pulldowns also increase scapular strength and stability. It is essential to maintain a safe lifting posture. (2) Apart from the lats, this exercise also works the posterior deltoid, teres major, and triceps muscles.
The 2022 EVLS Prague Pro winner annihilated some sets of bent-over straight-arm pulldowns with rope attachment to add the last bit of stimulus to the back muscles. Following this, he called it a day in the gym.
Overall, the workout included:
Krizo will look forward to elevating his career to the next level in the 2023 competitive season. Empro Classic Pro Spain will take place on June 18th. It will be interesting to see how he paves the way to the top of the Men’s Open division.
You can watch the full workout video below, courtesy of Michal Krizo’s YouTube channel:
Published: 30 May, 2023 | 9:01 AM EDT
Michal Krizo Builds Shredded Chest And Shoulders Six Weeks Out
Michal Krizo is all set to dominate the 2023 competitive season with a massively improved physique. The Slovakian mass monster recently tackled a shoulder and chest workout. Interestingly, he also named the show he will next compete in.
Michal Krizo grabbed the imagination of the bodybuilding community because of his muscular physique and insane size. After dominating the competition in the IFBB Elite Pro League for years, he decided to switch over to the NPC in late 2021 to kick start the Olympia campaign. He soon turned into a hot prospect as bodybuilding experts like4-time Mr. Olympia Jay Cutler spoke highly about his chances in the Men’s Open division.
Krizo earned the IFBB Pro Card with a clean victory at the 2022 Amateur Olympia Italy. He returned after a few weeks to compete at the 2022 EVLS Prague Pro and emerged victorious, earning a direct qualification to the 2022 Mr. Olympia.
In spite of a win, the 32-year-old was heavily scrutinized for the lackluster conditioning. However, he continued to push himself day after day. Although he brought a much improved physique to the Olympia contest, Krizo failed to break into the top tier of the division and had to be content with the 12th place finish on the grandest stage of bodybuilding.
Having gained the experience and knowledge of his own limitations, Krizo is busy sculpting his physique the right way for taking on the big names in 2023. His recent chest and shoulder workout was a part of this effort and Krizo went through some heavy exercises with grit and determination of a champion six weeks out of the show. So let’s take a closer look at the proceedings of this training session and hear from Krizo about his next show.
Michal Krizo’s Chest and Shoulder Workout
Incline Barbell Bench Press
The Slovak’s training began with incline barbell bench press. This compound movement works all the pushing muscles in the upper body. However, the incline position puts more emphasis on the clavicular head of the pectoral muscles or simply put, the upper pecs. Krizo did a few solid sets of the exercise using the progressive overload principle and took up a shoulder exercise next.
Cable Front Raises
This anterior deltoid movement followed next and the 2022 EVLS Prague Pro winner used a rope attachment to do it. Cable machine variations of exercises keep the muscles under tension for a longer duration and help bring about hypertrophy. After doing a few sets with slow and controlled motion, the Slovakian bodybuilder jumped into a free weight exercise next.
Flat Bench Dumbbell Chest Flyes
Building the adduction strength of the upper body muscles is as important as building the pushing strength. This is where chest flyes come into play. The next exercise in Krizo’s training session was the flat bench dumbbell fly. He cranked out some meaningful sets of the exercise using incrementally heavier dumbbells.
Dumbbell Lateral Raises
The 32-year-old bodybuilder continued the work in the dumbbell segment and got a few sets of dumbbell lateral raises under his belt. This exercise focuses on the lateral/medial deltoid muscles.
Machine Chest Press
After working the chest and shoulders with free weight movements for the most part, the rising contender called a stop to the workout with the machine chest press. He did the exercise on a plate-loaded machine. After cranking out a few sets with controlled movements, the 2022 EVLS Prague Pro winner wrapped up the training session.
Overall, the workout consisted of following exercises:
2023 Empro Classic Pro Spain to Mark his Return
In a physique update a couple of weeks ago, Michal Krizo had hinted at competing at a surprise contest in eight weeks. However, he had not revealed the details of the contest. At the end of his chest and shoulders workout, the Slovak stated that he will return to the stage at the 2023 IFBB Pro League Empro Classic Pro Spain.
“Michal Krizo, when are you competing next?” The videographer asked Krizo.
“In Spain… Empro Classic…” Krizo replied.
The event is an Olympia qualifier and it will take place on June 18, 2023. While the 2022 edition of the show did not have the Men’s Open competition, this year will be a different story. Competitors from Men’s Open, Classic Physique, Women’s Physique, Figure, Bikini, and Wellness categories will attempt to take home the Empro Classic trophy.
Krizo’s rise in the Men’s Open division has been quick as he made his Olympia debut within six months of earning the IFBB Pro card. If he wins the Empro Classic Pro and secures a direct qualification to the 2023 Olympia, he can dedicate sufficient time to improve his physique and break into the top echelons of the division this competitive season.
You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:
Published: 12 May, 2023 | 9:11 AM EDT
Chris Cormier & Olympia Judge Discuss Potential of Iain Valliere, Michal Krizo, And ‘Good Vito’
The 2023 bodybuilding season is underway, prompting Terrick El Guindy and Chris Cormier to discuss the potential Mr. Olympia lineup. In a recent episode of Prime Time Muscle, Cormier and El Guindy assessed the Olympia-winning potential of Iain Valliere, Michal Krizo Križánek, and Good Vito (Vitaliy Ugolnikov).
As a consistent top-seven finisher at Olympia, Iain Valliere came up short at the event last December. He earned 11th place though pushed through adversity during prejudging and finals. Reflecting on his last show, Valliere admits some mistakes were made regarding his nutrition, posing, and training. When the dust settled, Hadi Choopan claimed gold, and Mamdouh “Big Ramy” Elssbiay was knocked down to fifth.
Fellow mass monster Krizo made his way to the Mr. Olympia stage following a historic bodybuilding season. He switched to the NPC, won a pro show, and earned his Olympia invite in the span of a few months. He proved himself in his Olympia debut with a 12th-place finish, just one spot behind Valliere.
Vitaliy Ugolnikov, well known as ‘Good Vito,’ continues to grow in popularity among the bodybuilding community. He boasts an impressive level of size and conditioning. Fans have also praised his biceps and flaring quads. Last November, Good Vito earned his IFBB Pro card after winning the Musclecontest International Brazil Nationals.
Chris Cormier and Olympia Judge on Iain Valliere: ‘He Needs to Bring Up His Calves & Back’
When all is said and done, El Guindy is convinced Valliere will be considered an all-time great Canadian bodybuilder.
“He’s a great bodybuilder. Iain is a great bodybuilder. He’s won plenty of pro shows. He’s going to go down in history as one of the best Canadian bodybuilders of all time; I got to give him credit for that. Was this performance his best performance? No. It wasn’t a good performance, he’ll be the first one to tell you, ‘I missed my peak, I’m going to be better next time.’”
El Guindy advised Valliere to improve his back and calves.
“The biggest issue here is his back. His back double biceps, his back lat spread, because look at this: this is one of his best poses [side triceps] this is how he won in Texas; this is how he won a lot of shows. Look at the hamstrings, the legs, he’s massive on top, he’s a mass monster. From the back here, this is not a good back double biceps,” said Terrick El Guindy.
“Let me tell you then: he needs to bring up his calves, his back, here’s the thing, I had a chance to talk to Iain Valliere. Sometimes, we look at the posing and maybe he needs to practice his back posing. I’m not saying he’s pinching his back on the back double biceps but on the back lat spread, I just don’t like it. He needs to fix that. If he fixes that and he becomes as good as that side chest, this guy is formidable.”.
Cormier on Michal Krizo: ‘Everything About Him is Raw, But He Has So Much Upside’
Chris Cormier believes Michal Krizo is still ‘raw’ or inexperienced in many aspects of bodybuilding such as posing. Given his mass and conditioning, Cormier predicted that the Slovakian native will give competitors problems on the horizon.
“He wanted to go up against the big boys, he wanted to be considered the best or one of the best in the world and I mean… he could have placed better but I was really impressed when he took that shirt off and hit that crab [during the presser]. The big old arms, he’s very raw as I noticed, very raw. Everything he does, from the posing, the training, everything is raw with him but he has so much upside. I think he’s going to give some people some real headaches pretty soon. I’m really impressed with what he can bring in the future. Those arms — they are gigantic,” said Chris Cormier.
“He might have some of the biggest arms in the history [of the sport]. To make it more disproportionate, he doesn’t have a big head. His head is kind of small so his arms look even bigger,” said El Guindy. “He’s just so impressive.”
‘He’s Another One That Will Shock A Lot of People’: Cormier Talks Good Vito’s Potential
According to ‘The Real Deal,’ Good Vito also has the capabilities to make major waves in the Men’s Open this year.
“Good Vito, he’s very young, big flaring quads. The back is not too bad for his age. I mean, at that age, you don’t expect someone to have that type of back development. I had a tough time building it for a long time. Just his depth to his body is pretty good,” said Chris Cormier.
“When that comes, you got to get around someone that’s actually done that shit [bodybuilding]. But he has so much upside, I was looking forward to trying to see if he was going to be able to get into a pro show and try to get to the Olympia but you know, there’s always time for that. He’s a young guy. He has a lot of road ahead of him. As long as he stays doing everything smart — I think he’s another one that can shock a lot of people pretty soon.”
El Guindy said he heard a rumor that Good Vito plans to compete at the 2024 Arnold Classic South America contest.
“I think he is in his late 20s. So, he’s a guy that was with the other federation,” El Guindy said. “I was able to connect him with some guys in Brazil who were looking for a bodybuilder [to sponsor]. He’s been training in Brazil. He’s massive. Now, the thing about [him], we have not seen him compete in the IFBB Pro League. Rumor has it he’s going to make his pro debut at the Arnold Classic in Brazil.”
In addition to those mentioned above, Andrew Jacked is another new contender who recently emerged as a Men’s Open threat. He recorded a spectacular season last year, where he claimed victories at the 2022 Texas Pro and Arnold Classic UK shows. He finished eighth in his debut at Mr. Olympia and earned third place in a close affair at the 2023 Arnold Classic.
It should be noted that this video and an Instagram post promoting this episode were initially deleted after offending fans online. They used words like ‘failure’ and bust’ to describe a few of the Men’s Open competitors that were unable to find success on the Olympia stage. In response to the backlash, El Guindy issued an apology and stressed he’d be more careful with his word choice in the future.
RELATED: Iain Valliere on Next Show: ‘I’m Not in A Big Sluggish Off-Season, I Could Go from 285 to 265 in 4 Weeks’
With such a talent-rich division, fans are excited to see which athletes earn invites to compete later this year. El Guindy and Cormier are confident Valliere, Good Vito, and Krizo have the potential to shake up the 2023 Mr. Olympia assuming they earn qualifications.
You can watch the full video below courtesy of the Olympia TV YouTube channel:
Published: 2 May, 2023 | 6:52 PM EDT
Michal Krizo Shuts Down Photo-Editing Accusations After Guest Posing: ‘I Don’t Do Any Photoshops’
Slovakia’s Michal Krizo is clapping back at fans who accused him of photoshopping a recent picture while guest posing at the NPC Balkan Grand Prix. In an Instagram post, Krizo denied all photo-editing allegations and said he shared the picture because he appreciated it.
Michal Krizo’s ascent as a Men’s Open competitor has been nothing short of impressive. Last year, he switched to the NPC from the IFBB Elite Pro League. The 32-year-old wasted no time in procuring his IFBB pro card at the 2022 Amateur Olympia Italy event. After claiming yet another victory at the EVLS Prague Pro, Krizo earned his right to compete on the Mr. Olympia stage.
Heading into Las Vegas, Krizo was dubbed a notable threat despite it being his first Olympia. There was added excitement to see Krizo perform given the rivalries he sparked with Nick Walker, Blessing Awodibu, and Iain Valliere. In the end, Krizo proved he was more than just hype with a 12th-place finish.
Krizo was initially targeting September’s Arnold Classic UK show (now known as Experience With Sports Festival UK). However, he hinted at a surprise contest in two months after showing off a massive physique update. To sharpen his presentation skills, Krizo guest posed at last weekend’s NPC Balkan Grand Prix, where fans called him out for having seemingly modified quads.
Michal Krizo Defends Himself After Edited Photos Go Viral: This is My Profile, I Can Post Whatever I Want’
Krizo took to social media after fans accused him of photoshopping his quads to look bigger.
“I have to defend myself here. I don’t do any photoshops, I shared because I liked the photo. That is all. I’m actually a 20-kilo midget, that is all. Thanks for your understanding,” Michal Krizo wrote on Instagram.
“Ok man send me original photo. Are u done with your hates? i think this is my profile and i can post what i want” Krizo shared in a different post.
You can find the pictures below, which fans argue have been heavily edited.
This isn’t Krizo’s first guest posing obligation of the 2023 season. In April, Krizo displayed his 300-pound physique posing in Colmar, Alsace, France. Given the well-known critiques of his presentation and posing, Krizo is determined to correct any and all areas that held him back from success on the Olympia stage.
RELATED: Singer Jessie James Decker Fires Back At Fans Who Say She Photoshopped Abs on Her 3 Children
From the Iranian Hulk (Sajad Gharibi) to the ‘Notorious’ Conor McGregor, fans take photo-editing allegations seriously. While Krizo may have reshared an edited photo of his physique, he maintains his innocence and says he doesn’t use Photoshop to enhance his image.
Published: 1 May, 2023 | 1:12 PM EDT
Michal Krizo Looks Massive and Ripped in Latest Update, Hints at Surprise Contest in 8 Weeks
Rising Men’s Open star Michal Krizo appears to be taking to the stage soon. In a recent Instagram stories post, Krizo shocked fans with a ripped physique update and teased a return in eight weeks.
Slovakian mass monster Krizo stole headlines on a consistent basis last year. He switched to the NPC from the IFBB Elite Pro League, then earned his pro card in short order after dominating the 2022 Amateur Olympia Italy. Having claimed victory at the EVLS Prague Pro next, Krizo guaranteed his passage to Mr. Olympia, where he embraced the opportunity with a 12th-place finish in his debut.
Krizo has ambitious plans for the 2023 season and the community has taken notice. Figureheads of the sport such as former Mr. Olympia Samir Bannout have urged Krizo to refine his posing skills. To shore up any stage nerves or weaknesses, Krizo guest posed at 300 pounds during the off-season a few weeks ago.
Aside from posing, the 32-year-old has been following a rigorous training schedule. He offered a glimpse into his bulking leg workout recently, where at the time, admitted his next competition would be the 2023 Arnold Classic UK (AKA: Experience With Sports Festival UK) in September. Fortunately for his fans, it looks like he’s changed his mind and teased his next show in less than two months.
Michal Krizo Teases Next Contest in 8 Weeks, Where Will He Compete?
Given the time frame revealed by Krizo, fans expect his next contest appearance to come at the 2023 Empro Classic Pro Spain on June 18.
Check out his physique update below:
Krizo showed off his fullness and vascularity in a separate IG stories post.
Krizo
Previously, Krizo laid out some of his goals for the current season. Reacting to his 12th-place performance at Olympia, Krizo said he was unhappy with his conditioning levels. He explained that his body felt ‘tired’ in December after peaking multiple times last year.
With time to accept the outcome of 2022 Olympia, Krizo hasn’t been shy about discussing his opposition. During last year’s contest, Krizo argued that the beautiful structure of Brandon Curry was overlooked. In fact, Krizo stated that Curry had the best upper body of the entire show and said he ‘deserved’ to place higher than fourth.
Krizo has also shared rivalries with a number of Open class stars like Nick Walker, Blessing Awodibu, and Iain Valliere. After Olympia, he buried the hatchet with all of them and placed ahead of Awodibu, who defeated Krizo at an amateur bodybuilding contest back in 2017.
RELATED: Bodybuilder Michal Krizo Crushes A Back Workout Eight Days Out of 2022 Olympia
Should he claim a pro show victory before October 9, Michal Krizo will have the chance to break into the first call-out and face the reigning Mr. Olympia Hadi Choopan on bodybuilding’s biggest stage.
Published: 28 April, 2023 | 11:04 AM EDT