Tag: Mr. Olympia
Milos Sarcev: Shaun Clarida Can Beat Big Ramy… Under One Condition
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Milos Sarcev discusses Shaun Clarida’s Men’s Open victory in 2021… and why he should seriously consider competing in both Men’s 212 and Men’s Open at Olympia next year.
Shaun Clarida may not have won the Men’s 212 Olympia this year, but he shocked the world in a different way by claiming victory in the Men’s Open at the Legion Sports Fest Pro 2021. This wasn’t a slouch contest either. Clarida took down the likes of Regan Grimes and Sergio Oliva Jr. in the lineup. Shortly after the victory, Clarida mused about attempting to compete in both the Men’s 212 and Men’s Open at the Olympia 2022. In our latest GI Exclusive, bodybuilding coach Milos Sarcev explains why Shaun Clarida should be allowed to compete in both divisions… and why he thinks it’s possible Clarida can beat current Olympia Champion Big Ramy.
Milos Sarcev recently started training Regan Grimes in an attempt to help the promising athlete reach his full potential. He believes that Grimes can do truly fantastic things in the near future. But during his time coaching Grimes, he witnessed former Men’s 212 Olympia champion Shaun Clarida defeat Regan Grimes in a Men’s Open show. While Grimes remains optimistic moving forward and maintains sportsman-like respect for Clarida – the loss was a frustrating blow for the hungry competitor.
But from Milos Sarcev’s viewpoint, this isn’t a devastating loss to a Men’s 212 athlete. In Sarcev’s eyes, Shaun Clarida is such a phenomenal athlete that he transcends divisions. In fact, Sarcev believes that Shaun Clarida can defeat nearly any pro bodybuilder currently competing today. This includes the entire line up of the Men’s Open division – including current Olympia champion Big Ramy.
This might sound unrealistic – but many thought Shaun Clarida competing in the Men’s Open at the Legion Sports Fest Pro was unrealistic as well. Clarida might have be a bit on the extreme side of the shorter bodybuilders, but his conditioning and aesthetic are nearly unmatched. Sarcev believes that if Clarida can learn how to use posing to give the illusion that he’s larger – he can dominate in Men’s Open.
“Shaun Clarida, great champion, yeah of course he can beat anybody,” Milos Sarcev states in our interview. He continues:
“He can beat, you name it, he can beat Big Ramy if judging criteria is gonna go this way. If you are particular about projecting his height, weight, structure, and then, you know, what would he look like if he was six feet tall.”
Milos Sarcev goes on to explain it’s this exact kind of posing training that he is also employing with Regan Grimes. He felt that Grimes did not have enough time to build up size needed for upcoming shows – so he focused also on training him on how to appear bigger and focus on his strong points. For Grimes it’s his conditioning and symmetry.
Milos Sarcev sees the same kind of spectacular strengths in Shaun Clarida. In fact, as stated above, Sarcev sees Clarida to have one of the best physiques in bodybuilding. If he was able to learn how to further manipulate his size – and if the judges even slightly lean towards that direction (as they did in 2018 when Shawn Rhoden won the Mr. Olympia), Sarcev thinks that Clarida could take down someone like Big Ramy.
Sarcev goes on later in our interview to share his thoughts on competing in two divisions at the Mr. Olympia. Sarcev believes that Shaun Clarida should be 100% allowed to do both Men’s 212 and Men’s Open. He qualified for both. This means he earned both. It’s not an easy thing to do. If Clarida earned qualification – Milos Sarcev strongly believes that nothing should stop him from competing in both. With the two events on two separate days, he even finds the idea physically possible to successfully achieve.
You can watch Milos Sarcev’s full comments on Shaun Clarida and the Olympia divisions in our latest GI Exclusive interview segment above.
How To Build A Chest Like Jay Cutler
These Are Jay Cutler’s Favorite Chest Building Exercises.
A chiseled chest has been the symbol of machoism for a long time. Jay Cutler, the 4X Mr. Olympia, is the poster boy for a broad chest and a narrow waist. There are no doubts Jay’s chest was a big factor in getting him the title of the best bodybuilder in the world.
Jay Cutler’s chest training program is different from what you might expect when you look at him. He follows a conservative approach when it comes to working out. He relies heavily on machines for his training. This mass monster believes eliminating the use of barbells reduces the chances of injury in the gym.
1. Hammer Strength Chest Press – 3 Sets 10 Reps
Jay stays away from lifting heavy barbells. This is a smart move especially if you’re prepping for a contest. An injury is the last thing you want while training to get on stage. Leverage chest press is a great substitute for the flat bench press.
Since this is a controlled isolation movement, feel free to use heavy weights. Cutler is big on establishing a mind-muscle connection. At the top of the movement, squeeze the living hell out of your pecs.
2. Incline Dumbbell Bench Press – 3 Sets 10 Reps
The upper chest is a weak muscle group for most people. If you’re one of these people, you can make it even worse by not training it often. Incline dumbbell bench press is incredibly effective at targeting your upper pectoral muscles. Follow a complete range of motion and contract your chest with every rep.
Jay doesn’t follow the conventional 12, 10, 8 reps scheme in his workouts. He does consistent 10 reps in all his sets. Although you will be doing the same number of sets in each set, don’t hold back from pushing yourself and increasing the weights.
3. Pullovers – 3 Sets 10 Reps
Most people do pullovers for their back, but Jay does it for his upper pecs. You don’t have to use heavy weights during this exercise. Use moderate weights you can control and perform slow and deliberate reps with. Don’t lock out your elbows during this exercise.
Locking your elbows will engage your back and take all the tension off of your pecs. Lying cross-bodied on the bench during this exercise is more effective than lying straight. In the cross-bodied position, your hips and back are hanging low while your chest is elevated. Doing this helps with a better pec recruitment.
4. Cable Crossovers – 3 Sets 10 Reps
If you want to build a chest like Jay Cutler your chest workouts should be a mix of isolation and compound exercise. Compound exercises help with building the size and strength while isolation exercises help with building muscle definition.
Cable crossovers help with building the striations in your middle chest. Holding and squeezing at the top of the movement will help you get the chest separation and definition. Stand with your chest out and back arched while performing this exercise.
5. Dips – 3 Sets 10 Reps
Dips can prove to be a brutal exercise after what you’ve already put your chest through. This exercise is great for building your lower pecs and improving the definition in your chest. Maintain a full range of motion while performing dips.
If the bodyweight version of this exercise is too easy for you, feel free to use weights. Don’t just go through the motions while performing dips. Hold and squeeze your pecs at the top of the movement.
According to you which athlete has the best chest? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Chris Bumstead Back Workout For A Sprawling Christmas Tree
3x Classic Physique Olympia champion Chris Bumstead shares a massive back workout!
Believe us when we say there will be major posterior pounding on the Chris Bumstead back workout routine. Honestly, we would be disappointed if we did not have to crawl out of the gym by the end of the 3X Mr. Olympia Classic Physique champion’s training regimen.
Building a V-taper is easier said than done. Your back is the second largest muscle group after legs. An effective back training session can be as taxing (if not more) than a leg workout. You need to target your back from every angle to ensure overall development.
Check Out: Chris Bumstead Gives Answer On Whether or Not to Use Steroids
Chris Bumstead Stats
Name: Christopher Adam Bumstead
Nickname: CBum
D.o.B: 2 February 1995
Birthplace: Ottawa, Ontario, Canada
Height: 6’0”
Weight: 225 pounds
Chest: 51″ (130 cm)
Waist: 30″ (76 cm)
Bicep: 20″ (51 cm)
Chris Bumstead Story
The reigning Mr. Olympia Classic Physique champ was born in Ottawa, Canada. He was involved in multiple sports through his childhood, playing football, baseball, basketball, and hockey in high school.
CBum started lifting at the age of 14 and fell in love with working out. He went from 170 to 225 pounds between the ninth and twelfth grades, growing his legs the most.
After building what he thought was a good physique, Bumstead met his sister’s boyfriend (a pro bodybuilder), Iain Valliere, and things started to change for the better. Iain made Chris believe that he could compete and become a fierce competitor.
Check Out: Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
In 2016, at the age of 21, he earned his pro card after taking home the IFBB North American Bodybuilding Championship trophy.
Chris Bumstead draws inspiration from the golden age bodybuilders. He focuses on keeping his waist small and building broad shoulders. It would be safe to say that CBum is one of the most popular bodybuilders of our time.
Bodybuilding legends like Jay Cutler have predicted that Chris could win the Mr. Olympia crown if he were to change divisions in the future. Given his monster size and razor-sharp conditioning, we would not be surprised to see him lift the Sandow a few years down the line.
Trivia: In 2021, Chris Bumstead won his third consecutive Mr. Olympia Classic Physique title at the age of 26. He was the runner-up in 2017 and 2018.
Next Read: Chris Bumstead’s Rules For Cheat Meals & Alcohol
Chris Bumstead Back Workouts Principles
CBum follows a 5-day training split, and some of his favorite exercises include squats, incline dumbbell press, and bent-over barbell rows. He uses the following training principles to make the most of his back workout:
1. Get the Form Right
Chris Bumstead is big on building a strong foundation. Before he starts prepping for a show, he takes a few weeks to work on his lifting form. Once in tune with the exercises, he adds weight to the bar (or machine) and gets after it.
Most rookies let their egos get the better of them in the gym. Remember – weightlifting and bodybuilding are two different sports. Chasing weights before nailing down your form can put you at risk of injuries.
If you are new to the fit lifestyle, do not hesitate to ask for help from more experienced lifters in your gym. Tip: If you are in it for longevity, you should steer clear of the broscientists.
Next Read: 5 Uncomfortable Truths About Exercise Form
2. Do Not Pull With Your Biceps
Many lifters use their biceps to pull the weight during back training. Doing this takes the tension off the back and puts it on your upper arms. If you have a more intense pump in your arms compared to your lats at the end of a back exercise, you are probably doing it wrong.
Focus on pulling the weight using your elbows and keep them close to your sides while performing back exercises. Flaring out your elbows distributes the tension to your biceps and shoulders.
For some people, gripping the dumbbell, barbell, or machine handle too hard has been known to ignite bicep and forearm recruitment. If you face similar issues, weightlifting straps can take the tension off your arms and transfer it to your target muscles.
Watch: Chris Bumstead Is The Next Generation Of Jacked And Shredded Bodybuilder
3. Focus on Lat Isolation
You should be able to see your lats and shoulder blades move during your back exercises. If you only notice arm movement, you are not following a full range of motion. On top of that, with every rep, pause and squeeze the life out of your lats.
For optimal lat recruitment and stimulation, you need to follow a full range of motion and contract your muscles with every rep. Just going through the motions for the sake of it is not going to cut it. You need to have a strong mind-muscle connection to make the most of your workouts.
If you face muscle or strength imbalances, unilateral lifts will help better isolate your lats and fix the issues. Research has shown that most athletes can benefit immensely from adding unilateral training to their training regimen.
Related: Chris Bumstead Shows Off Dungeon Style Gym and Training
4. Use Different Grips
Switching grips can make your back light up like the 4th of July. A pronated (palms facing downward), supinated (palms facing upward), and neutral (palms facing each other) all target your back differently.
You also have the option of adding more variations in your back training by using W or V-bars during cable exercises. Having a mix of these grips in your back workouts can ignite muscle growth and help grow that sprawling Christmas tree.
5. Include a Ton of Variety
You need to constantly add variety to your training to ensure that you never hit a wall. Performing the same exercise over and over for weeks on end is a sure-shot way of hitting a plateau.
Chris Bumstead changes up the start of his back workout after every three back days. He rotates through deadlifts for three back workouts, then switches to rack pulls for the next three sessions, and then skips both, moving right to dumbbell rows for the last three workouts of the cycle.
Apart from switching exercises, you could also add variety to your workouts by using advanced training principles like supersets, dropsets, intraset stretching, and experimenting with the number of reps, sets, and time under tension (TuT).
Must Read: Four Plateau-Busting Strategies To Apply To Your Training
6. Keep Rest Between Sets to a Minimal
If you are eating 5,000 monster calories like Chris Bumstead, you need to utilize every opportunity you can find to burn them off. While performing the Chris Bumstead back workout, limit your rest duration between sets and exercise to less than 60 seconds.
Note: Do not waste your resting time checking Instagram or clicking selfies. Use it to stretch your muscles and pose. Posing can improve your mind-muscle connection and help induce muscle-ripping pumps.
Related: Chris Bumstead Details 5,000-Calorie Diet During Bulking Phase
Chris Bumstead Back Workout
If you have seen Chris Bumstead hitting back poses on stage or his Instagram page, you know there are no weak spots in his posterior muscle chain. Let kids near CBum while he is posing, and they might end up hanging lights and stockings on his sprawling Christmas tree.
Building thickness in his already-wide back is one of Chris Bumstead’s back workout goals.
During Mr. Olympia 2021 presser, Bumstead explicitly mentioned that his back gains were on another level, and he had added 10 pounds of muscle mass just in his back.
Watch: Dennis James – Can Chris Bumstead Improve His Back Enough To Beat Breon Ansley?
Chris Bumstead Back Training Routine
Here is the Chris Bumstead back workout that will help you achieve similar results:
1. Deadlift: 6 sets of 6-8 reps
Steps:
Stand behind a barbell with a shoulder-width stance and your knees slightly bent.
Hinge at your hips and bend slightly at your knees.
Push back your butt while keeping your core engaged so that your back stays flat.
Squat down and bend at your knees to grab the bar with a mixed grip – one hand in supinated and the other in a pronated position.
Keeping your core tight, push through your heels, and lift the weight, straightening your knees first, keeping your back flat, and then reversing the hinge at your hip to stand up.
Pause at the top of the movement and contract your lats and shoulder blades.
Return to the starting position in a controlled motion.
Repeat for recommended reps.
Check Out: Chris Bumstead Answers: Is Classic Physique Easier Than Men’s Open? | GI Vault
2. Single-Arm Neutral-Grip Dumbbell Row: 4 sets of 10-12 reps (each arm)
Rather than using a staggered stance on dumbbell rows, Chris Bumstead likes to square his feet to the bench where he stabilizes his body with his resting arm. It makes the movement more concentrated.
Steps:
Set an incline bench at a 60-degree angle to the floor.
Place your left hand on the edge of the inclined side of the bench, take a step back, and stand with a narrower than shoulder-width stance.
Grab a dumbbell with your right hand using a neutral grip.
Pull your elbow back and upwards towards the roof without letting it flare out.
Pause and contract your lat at the top of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps before switching sides.
3. Seated Cable Row: 4 sets of 10-12 reps
Use a V-handle attachment on the cable row machine. To hit your lower lat, make sure you are performing seated rows low – below your belly button.
Steps:
Sit on the cable row machine with your knees bent and grab the V-bar attachment with a neutral grip.
Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over.
Pull the handle toward your lower abdomen without using momentum and swinging back and forth.
Keep your torso upright and chest raised throughout the movement.
Contract your shoulder blades and lats at the top of the movement.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
4. Close Grip Lat Pulldown (rope attachment): 4 sets of 12-15 reps
Incorporating both close and wide-grip pulldowns in the Chris Bumstead back workout help target different posterior muscles.
Steps:
Sit on the pulldown machine with an upright torso.
Secure your legs under the thigh pad.
Grasp the rope attachment with a neutral grip (palms facing each other).
While keeping your chest raised, pull the rope down until your elbows move behind you.
Keep your elbows close to your body throughout the movement.
Pause and contract your shoulder blades and lats at the bottom of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
5. Wide-Grip Lat Pulldown: 2 sets of 12-15 reps (dropset)
Wide-grip lat pulldowns consist of dropsets. After performing 12 reps, you will drop down the weight and perform another 15 reps. Choose a weight that will make you hit failure in the dropset.
Steps:
Choose your weight, and sit down on the pulldown machine with an upright torso.
Adjust the thigh pad so that your legs fit snuggly under the support.
Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart.
Pull down the bar until it is a few inches away from your upper chest.
Pause and contract your shoulder blades and lats at the bottom of the movement.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
6. Dumbbell Pullover: 4 sets of 10-12 reps
While performing the dumbbell pullover, focus on a deep stretch and only come about 3/4th of the way up to keep tension on the lats.
Steps:
Lie across a stable flat bench. Your upper back, neck, and head should be fully supported.
Plant your feet shoulder-width apart on the floor.
Hold a dumbbell at its neck with both hands.
Extend your arms toward the ceiling, over your chest. Your palms should be facing each other, and your elbows slightly bent.
As you inhale, extend the weights back and over your head, keeping a strong back and core.
Exhale slowly and come about 3/4th of the way up.
Repeat for recommended reps.
Related: Golden Era Lifts: 5 Exercises From The Iconic Era You Need To Try
7. Back Extension (bodyweight): 2 sets to Failure
Back extension is one of the most effective ways of training your lower back. CBum performs two bodyweight sets of back extensions to failure.
Steps:
Position yourself on the back extension machine with your hips on top of the cushioned pads and your feet secured under the leg anchor.
Your body should be in a straight line at the starting position.
Place your arms behind your head or cross them in front of your chest.
Lower your torso until your head is a few inches off the floor.
Return to the starting position explosively and lift your torso a few inches.
Pause and contract your back for a couple of seconds.
Repeat for recommended reps.
Conclusion
By the end of the Chris Bumstead back workout, your muscles will be begging for mercy. Remember – Do not engage in ego lifting. If you do not feel a pump after every set, you should lower the weight and focus on contracting your back with every rep.
Put in the work, and the Gods of bodybuilding shall bless you with the physique of your dreams. Good luck!
Who is your favorite bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Build Monstrous Calves With This Insane Dorian Yates Workout
The Dorian Yates Workout For Monster Calves.
Calves are one of the most stubborn muscle groups. After years of unsuccessfully training their calves, many lifters come to the conclusion that you are either born with great calves or you are not. There isn’t much you can do about them in the gym.
Before you blame your ancestors for your pencil calves, you should know that there is more than just genetics holding you back from developing your lower legs. If you want to transform your calves into full-grown bulls, you should seek advice from someone who walks the talk, and no one else fits the bill better than the 6X Mr. Olympia, Dorian Yates.
It would be safe to say that Dorian Yates changed the face of bodybuilding forever. He overshadowed his competition (the likes of bodybuilding legends such as Flex Wheeler, Kevin Levrone, and Shawn Ray) with his monstrous size and razor-sharp conditioning.
If you haven’t already, Watch: Dorian Yates: The Original Mass Monster
Dorian Yates Stats
Weight: 255 – 265lbs (115.7 – 120.2kg)
Height: 5’10” (177.5cm)
Arms: 20″
Chest: 56″
Waist: 38″
Calves: 20″
D.o.B: 19 April 1962
Birthplace: Walmley, The Royal Town of Sutton Coldfield, United Kingdom
Alias: The Shadow, The British Bulldog, The Beast of Britain
Next Read: Build a Massive Back Like The Legend Dorian Yates
The Dorian Yates Legacy
According to Dorian, he gets calf training tips requests by the dozens every day. In this article, we will be revealing the secrets to the colossal calves that helped Yates win six Sandows.
Why should you listen to Dorian Yates, you ask?
Dorian has won 15 out of the 17 contests over his Pro league career. Also, the two losses were second-place finishes in:
His pro debut
His Mr. Olympia debut in ’91
And if you just skimmed through Yate’s stats, let us remind you – the guy has 20-inch calves. Most lifters do not have arms that big.
The Shadow’s giant calves helped him outdo his competition. Yates could use them in almost any pose to exert an advantage over his challengers. If you were to make a list of the 15 best calves in the history of bodybuilding – Dorian Yates would absolutely feature in the top 3.
There aren’t many pictures of Dorian Yates online (suiting for his nickname – “The Shadow”), but the ones that you can find will leave no doubts in your mind that his calves had a life of their own.
Yates had adopted a widely discredited training system (at the time) – high-intensity training (HIT) and made it his own. While training in the Dungeon, he revolutionized workout splits and body-part routines.
Check Out: Dorian Yates Still Looks Jacked at Age 58
The Calf Anatomy
To make the most of your calf workouts and to carve the lower legs of your dreams, you need to know the ins and outs of your calves. A little anatomy knowledge can take you a long way in developing muscular cows, or you could quit this article right here and be the subject of the next viral “skipped leg day” meme.
Your calf consists of two muscles: gastrocnemius and soleus. The soleus is the smaller muscle and lies underneath the gastrocnemius. The gastrocnemius, on the other hand, is the muscle that most people picture in their head when you say the word “calf“. It’s the heart-shaped muscle that contracts at the top of your lower leg, and it works to push the foot downward. It also assists in bending your knee.
Must Read: Dorian Yates’ ‘Blood & Guts’ Style Workout For Serious Growth
Training Approaches
Both calf muscles require different training approaches for optimal muscle recruitment and stimulation.
Soleus – Standing movements (knees extended) because the soleus attaches below the knee. Eg – seated calf raises.
Gastrocnemius – Seated movement (knees bent) since the gastrocnemius attaches above the knee. Eg – standing calf raises.
Since the soleus lies under the gastrocnemius, you will have to train the gastrocnemius at the beginning of your calf workout if you want massive and shapely calves.
We understand seated calf raises are more convenient, and you might feel a better pump while performing them, but they are also the reason you are not seeing an improvement in your lower legs.
Watch: ‘Dorian Yates: The Original Mass Monster’ Clip – Inside The Hardcore Dungeon That Was Temple Gym
Dorian Yates Calf Training Principles
1. KISS
Before you kiss your personal trainer on the mouth, KISS – keep it simple, silly.
Dorian Yates kept his calf workouts fairly simple. According to him, most lifters make the mistake of thinking that the muscle tissue in their calves differs in biological composition from that of other muscles.
Remember – skeletal muscle is skeletal muscle, no matter where it is in your body. If you want it to grow, you need to achieve muscular hypertrophy.
Related: Dorian Yates Says Weight Training Is Best Way To Get In Shape
2. Treat Your Calves Like Any Other Muscle Group
If your legs are lagging compared to other muscle groups, revalue your lower body training and get it in line with your other workouts.
For most bodybuilders, hypertrophy is best achieved through heavy and intense training.
Watch: Dorian Yates Reveals Facts About His Post-Bodybuilding Depression
3. Train Your Calves at the End of Your Leg Workout
While most bros will tell you to train your lagging calves at the beginning of your leg workout, Dorian Yates takes a different approach. Yates likes to fatigue his calves as quickly and efficiently as possible.
So, instead of training his lower legs on a separate day than legs, when the calves are at full strength, he works them last on leg day, when they have already been pre-exhausted by an annihilating thigh workout.
When the time comes to hit his calves, all that’s needed to finish the job are two exercises, but more on this later.
Watch: Dorian Yates Gets Real About The Crazy Steroids In The 90s
4. Have a Solid Mind-Muscle Connection
Just going through the motions for the sake of it is not going to cut it. For optimal muscle stimulation, you need to squeeze the life out of your calves at the top of every repetition.
If you cannot feel a pump in your calves while performing an exercise, following these steps should help:
Lower the weight and focus on contracting your calves.
Look at your calves in the mirror while performing an exercise.
Have your training partner tap on your calves gently while you do the standing calf raise. (You could do it yourself while doing the seated calf raise).
Perform a couple of unilateral warm-up sets.
Watch: The Best Dorian Yates Bodybuilding Motivation Video Of All Time
Most Common Calf Training Mistakes
1. Stick To Your Normal Rep Ranges
Usually, gym-goers try to annihilate their calves by performing 25-30 reps on every set. The high-rep theory is a concept out of the broscience Bible and does not hold water.
Your calves are already conditioned to high reps since you use them all day long to walk, and your chances of shocking them into growing through high rep training are bleak. To force a muscle to grow, it must be taken to total fatigue through heavy, low reps. Focus on exhausting your calves in 10-12 reps.
Check Out: Epic! This Dorian Yates Video Shows How Hard 6-Time Olympia Champ Trained!
2. Stick to the Basics
Many lifters try to make the most of their calf workouts by using different heel and toe placements. They use an “A” feet placement (toes pointed inward and heels outward) for training their outer calves and a “V” formation (heels pointed inward and toes outward) for hitting the inner calves.
According to The Shadow, the best way to train your calves is to keep your toes pointed straight ahead. Since calves have a relatively short range of motion, you must use all of it.
Watch: Insanely Massive Dorian Yates At 1996 German Grand Prix
3. Less is More
Dorian Yates is the king of intensity. At his peak, he only performed two exercises in his calf workout. But unlike most lifters who treat their calves as accessory muscles, Yates’ workouts were so hard that he could not go beyond the two exercises.
Check Out: Dorian Yates: “A World Without Steroids Would be Great”
4. Ego Lifting
Since calf raises have a small range of motion, most lifters let their egos get the better of them during lower leg training. They load more weight plates than they can handle and end up bouncing on their knees. If you have to use momentum, you are doing it all wrong.
If you cannot move your heels more than a couple of inches without using momentum, you should drop the weight and focus on lowering your heels to the bottom until it is only a few inches off the floor and raise them all the way to the top. At the top of the movement, you should look like a ballerina on her toes.
Must Watch: Dorian Yates Discusses Steroids With Joe Rogan
5. Not Stretching
Dorian Yates relied on stretching to get the best bang for his buck. Benefits of stretching include:
According to research, stretching between sets can help increase your flexibility.
Improves your range of motion.
Improves your performance during your workouts.
As per a study, stretching can help increase blood flow to your muscles.
Reduces chances of injuries.
After every set of every exercise, Yates stretches out the muscle and lets it relax. He says that if he did not stretch his calves between sets, they would cramp up so severely that he would not be able to finish his workouts.
Watch: Dorian Yates Calls His Career-Ending Injury A “Blessing In Disguise” | GI Vault
Dorian Yates Calf Workout
The Shadow kept it simple when it came to his workouts. Ready for the big reveal? You might want to sit down for this one. Here it goes:
1. Standing Calf Raise: 2 sets of 10-12 reps
2. Seated Calf Raise: 1 set of 10-12 reps
Boom! You weren’t expecting this, were you?
From the lead-up to this section, you might have guessed that Dorian did not do more than 10 sets of calf exercises, but just three sets? To be honest, we were just as shocked when we learned about this calf workout.
According to Dorian Yates, together, these two exercises chisel your calves with those deep, rocky strata and jutting promontories that indicate total development. Adding other movements, sets and reps is superfluous and may even amount to overtraining.
Related: Throwback: Dorian Yates Does The Most Intense Calf Training Ever!
Dorian Yates Calf Training Guide
1. Standing Calf Raise: 2 sets of 10-12 reps
Dorian Yates usually goes heavier on the standing calf raise, so he likes to start his calf workouts with this exercise. He does only one warm-up set of 10-12 reps and follows that with one all-out failure set of 10 reps, plus one or two forces reps in the end.
Yes, you heard it right. One out of the two sets is a warm-up set.
“I always work the bigger muscle, the gastrocnemius, first with standing calf raises. Then I do seated calf raises for the soleus. Once the gastrocnemius is fatigued, it’s easier to hit the soleus more directly.” – Dorian Yates
Steps:
Secure your shoulders under the pads of a standing calf raise machine. Place the balls of your feet at the edge of the elevated footrest.
If you do not have access to a standing calf machine at your gym, you could use a Smith machine by placing an aerobic step under the Smith machine bar.
Keep your legs straight, with just a very slight bend in your knees, and press your heels down toward the floor to stretch your calves.
Your heels should be only a few inches away from the floor at the bottom of the movement.
Raise your heels by contracting the calf muscles to rise as high as you can on the balls of your feet.
Pause and contract your calves at the top of the movement.
Lower back to the starting position with a slow and controlled motion.
Repeat for recommended reps.
2. Seated Calf Raise: 1 set of 10-12 reps
Dorian Yates does not feel that a warm-up set is necessary on the seated calf raises, so he performs one all-out set for 10 reps, plus one or two more forced reps at the end.
Steps:
Take a seat on the calf machine and place the balls of your feet on the platform with your toes pointed forward.
Position the base of quads under the knee pad and allow your hands to rest on top.
Extend at your ankles and release the safety bar.
Lower your heels until the calves are fully stretched and your heels are only a few inches away from the floor.
Extend the ankles and lift your heels as high as you can without using momentum or a bouncing motion.
Pause and contract your calves at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Remember: It took Yates nearly 10 years to evolve to his one-main-set-per-exercise strategy. Beginners and intermediates should perform two or three sets per exercise.
Conclusion
We know what you are thinking. Just two exercises and three sets in the name of calf training?
That is Dorian Yates’ intensity for you.
There is a lesson to be learned through this training routine. The 80/20 principle applies to your workouts as well. 80% of the output results from 20% of all inputs. So, stop wasting your time performing 15 sets in your calf workouts and focus on doing six sets of the Dorian Yates calf workout well.
Who do you think has better calves than Dorian Yates? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
OPINION: 5 Reasons Not To Compete in Bodybuilding Shows
5 Reasons/Excuses to Not Compete in Bodybuilding Shows
Many people who are serious about bodybuilding have a dream of stepping onto the stage one day. Competing in a bodybuilding show is a certificate in itself that you’re serious about your craft. On the other hand, there are people who would do anything to escape the idea of stepping onto a stage with ripped guys.
Since you’re reading this article, we’re assuming you’re from the latter group. Once you’re done with this article, you’ll have enough things to say to people who suggest you should compete in bodybuilding shows.
1. Genetics
Not everyone is born to be a bodybuilder. Genetics play a major role in shaping your muscles. If you have a genetically weak muscle group, don’t bother getting on stage and wasting your, your competitor’s, the audience’s and the judge’s time.
No matter how hard you workout, someone genetically superior will always beat you. You can’t overlook your muscle proportions while preparing for a contest. Even if one of your muscle groups is lagging, you should consider dropping out of the competition.
2. Conditioning
Bodybuilding shows are supposed to be freak shows. People fill up auditoriums to look at muscular giants. If you’re planning to compete, make sure you do justice to these people and give them their money’s worth.
If your muscles aren’t in their peak conditions and the lines and striations don’t show, you should save yourself the trouble of getting up on the stage. Do everyone a favor, get a seat in the audience and enjoy the show.
3. Stage Fright
Not everyone can handle the pressure which comes with getting on a stage. If you’re good enough, you’ll be asked to perform your routine which means you’ll have to handle the stage and the audience single-handedly.
Posing is easier said than done. Legends like Arnold and Kai Greene have been documented taking posing classes, and you might need one (or many) as well. If you can’t think of showing off your ripped physique without getting overwhelmed, bodybuilding shows aren’t for you.
4. Someone is Pushing You
We appreciate the fact you have supportive friends and family, but this shouldn’t be the only reason for you to compete. Take a long and close look at your physique before deciding to sign the competition contract.
Run through the list of athletes competing in the show and make sure you stand a chance against them. Having an experienced coach will pay dividends when it comes to having honest opinion and feedback about your physique.
5. Bad Skin
If your body is full of acne or other marks, it is better to stay off the stage. Some people also consider tattoos to be a setback. Tattoos which don’t take up a lot of real estate on your body can cause no harm.
Choosing the right tan can make a big impact on how you look onstage. An expert eye can always catch the difference between a healthy and bad skin. Getting on the dermatologist table before the stage will be a smarter decision.
Are you planning to compete in a bodybuilding show? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Derek Lunsford: “Phil Heath Is The Greatest Bodybuilder Of All Time”
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Derek Lunsford opens up about who inspired him in bodybuilding and why he thinks Phil Heath is the number one greatest of all time.
Derek Lunsford skyrocketed into the spotlight this year with an epic victory at the Men’s 212 Olympia. The division was one of the most competitive categories of the event – making his victory that much more exciting. We had an opportunity to speak with Lunsford following his big win and asked him about his biggest influences that inspired his physique. In our latest GI Exclusive interview, Derek Lunsford explains how Phil Heath inspired his career and why he believes Heath is the greatest bodybuilder of all time.
Ronnie Coleman. Arnold Schwarzenegger. Lee Haney. These are legendary bodybuilder names that are often in contention for the greatest of all time in the sport. Phil Heath, a seven time Mr. Olympia champion himself, is often in the mix. But perhaps due to Heath being a relatively recent athlete – many do not cement him above the these legends that came before. There is a strong argument for claiming Phil Heath is one of the best of all time but there has not yet been the time yet to let it all sink in.
However, Derek Lunsford has no qualms calling Phil Heath the greatest bodybuilder that ever lived. Even compared to the likes of legends such as Ronnie Coleman or Dorian Yates – for Lunsford it’s all about Heath. During our recent video conversation after his big Olympia win, Lunsford explains how Heath inspired his career.
Derek Lunsford is a young bodybuilder and part of the new generation of athletes coming into the spotlight. So it might make you feel old to hear that Lunsford was inspired by Phil Heath and the original Generation Iron film growing up. Everything from Heath’s aesthetics, shape, size, and conditioning seemed like perfection to Lunsford. Heath was the pinnacle of what Lunsford wished his physique could look like.
Derek Lunsford ultimately hedged his bets on the smaller Men’s 212 division for success (though now he seems to plan to eventually move up to Men’s Open). During our interview, you could still hear the elation in his voice post-victory. In many ways, he still sees himself as a bodybuilding fan who was watching the films and looking up to Phil Heath on stage. Now he’s a champion himself.
Lunsford acknowledges that everyone will have their personal favorite. He knows that Ronnie Coleman and Arnold Schwarzenegger are both legends who changed the sport forever. But for Lunsford personally, Phil Heath changed his relationship to bodybuilding forever. At Lunsford’s age, Heath is from another era. He’s already a solidified legend separate from the competitive bodybuilding world Lunsford battles in today.
Derek Lunsford doesn’t need more time to evaluate how Phil Heath’s legacy will look as time recedes farther – he already knows everything he needs. Heath is an example of waht the perfect bodybuilder should look like as far as Lunsford is concerned. Without Phil Heath – we may not have Derek Lunsford he Men’s 212 Olympia champion that we do today.
You can watch Derek Lunsford talk in detail about Men’s Open and his bodybuilding inspirations by watching our latest GI Exclusive interview segment above!
6 Famous Mr. Olympia of All Time
Mr. Olympia has been enjoying being the “greatest bodybuilding event around the world.” The credit goes to the depth of bodybuilding talent that it features in the ranks, epic battles that it has taken care of, and so much more. Origin of Mr. Olympia: Mr. Olympia […]
The post 6 Famous Mr. Olympia of All Time appeared first on What Steroids.
Patrick Moore Reveals The Game-Changing Advice He Received From Phil Heath
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Phil Heath gave Patrick Moore some powerful advice that may have affected Patrick Moore’s decision to sit out of the 2022 season.
Patrick Moore is a pro bodybuilder that has gained a lot of attention and hype over the past few years. So it came as somewhat of a shock when Moore announced he would not compete in 2022 and focus on growing and improving his physique. During our conversation with Moore right before the Olympia 2021, he revealed some key advice he received from Phil Heath. Looking back, that advice might play into Moore’s 2022 decision. In our latest GI Exclusive, Patrick Moore details the valuable advice he received from seven time Olympia champion Phil Heath.
Patrick Moore considers himself lucky to call Phil Heath a friend. They exchange texts and talk somewhat regularly. That’s a powerful friend to have in the bodybuilding world. Moore is able to pick the mind of one of the greatest Olympia champions in the history of the sport. During our conversation with Moore, we asked him about that friendship and if it’s provided insight into his own training and contest prep.
Patrick Moore reveals that he, in fact, trained with Phil Heath not too long before the Olympia 2021. During that training session, Moore also received sage advice from Heath. Our conversation took place before the Olympia and well before his announcement to not compete in 2022. But looking back at our discussion and the details of Heath’s advice – it seems that perhaps he had some strong influence on Moore’s recent decision to focus on growth and not compete next year.
During our interview, Patrick Moore explains that Phil Heath strongly urged Moore not to compete in the Olympia 2021. This ultimately didn’t happen. While Moore has not publicly confirmed this – it seems a combination of his recent Olympia experience and his conversation with Phil Heath ultimately led to his new direction going into the 2022 season.
“The biggest thing that he told me was in line kind of what I wanted to do already. He told me to take my time,” Patrick Moore stated in our interview. He continued:
“And he actually advised me to entertain the idea of sitting out of this Olympia. Which I 100% understand because he was saying, ‘Man, I want you to be successful. I want you to crack the top spots…’ He told me, ‘If you want to be the best you’re really going to have to go to another level with your dedication.”
Patrick Moore goes on to explain that Phil Heath went into more detail about exactly how Moore could improve to get to the next level. Moore was lucky enough to have Heath sit down and go over every aspect of living the life of a pro bodybuilder. While Moore did not reveal the exact secrets, he made it clear that Phil Heath broke down exact areas where Moore needed to improve – not only his tactics but his dedication.
While this might sound like a slight on Patrick Moore’s passion, the reality was far from it. Moore admits that he is extremely passionate and dedicated to the sport. In fact, speaking with Heath opened up his eyes to just how far beyond greatness a competitor needs to be in order to become the absolute best in the world. Heath shared advice on not only how to win one Olympia – but to be a consistent champion for years to come.
The hard part, of course, is taking that concept and turning it into reality. Patrick Moore ultimately decided to compete at the Olympia 2021. Now, shortly after that competition, his announcement of staying off stage for 2022 seems to be a direct reaction to Phil Heath’s advice. He’s taking a long needed break. Not from bodybuilding but from the stage. So he can dig deep and focus on upgrading to the next level.
With Patrick Moore already an impressive bodybuilder and now with Phil Heath’s occasional advice in his corner – we believe that it’s very possible we see an even further transformed Moore in 2023 and beyond.
You can watch Patrick Moore go into full detail about Phil Heath’s advice in our latest GI Exclusive interview segment above!
Big Ramy Starts Mr. Olympia 2022 Training Early
Big Ramy has already started training for next year’s Olympia.
Big Ramy has taken over bodybuilding and done so by winning the last two Olympia competitions. The Egyptian bodybuilder has a legitimate chance to make it three in a row and the process has already started.
Dennis James shared a video on his Instagram page confirming that Olympia prep has begun. In the video, James is seen spotting Big Ramy with other trainers present as well. The two-time champion has started his process in Dubai.
This is noteworthy following a recent story about Big Ramy’s training leading up to the 2021 Olympia. Chad Nicholls shared photos of the bodybuilder leading up to the competition. He was 327 pounds of pure muscle but did not begin training until three months before he was set to take the stage. Big Ramy won the 2020 Olympia in December 2020 and did not begin training until July 2021.
This could be the reason that Big Ramy’s victory was a bit controversial this year. Despite being the overwhelming favorite coming in, many believe that Hadi Choopan showed better conditioning and deserved better than his third-place finish. Even Brandon Curry and his team were a bit critical of the judging and overall outcome. Quickly following the win, Big Ramy stated that he will continue to defend his title for years to come.
Dennis James has been working with Big Ramy over the years. Dennis James is a former IFBB professional bodybuilder. He competed in eight Olympia competitions, finishing as high as 4th in 2003. His last Olympia appearance came in 2010 and his final competition was the 2012 Masters Mr. Olympia in 2012. James put together a string of two victories in 2009 at the Tampa Pro and the Europa Super Show.
The fact that Big Ramy is back in the gym already might not be good news for the competition. This means he will have over a year to training leading into the 2022 show in December. He was able to conquer the Olympia with just three months of preparation and it is likely that he enters the 2022 show with an even better physique.
The competition is only going to get stronger and this means Big Ramy will have to continue to improve. He already has a leg up on the others after two victories and is taking ample time to prepare for the next time he steps on stage. This makes for what will be another entertaining show when the time comes.
Big Ramy has a great team to work with and knows how to get the most out of his workouts. Fans can wait and see when physique updates are posted. What we do know now is that the champ is back in the gym.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Big Ramy Celebrated Upon Arrival In Egypt Following Olympia Victory
Big Ramy received the proper welcome upon returning to Egypt after winning the Olympia.
Mamdouh Elssbiay, better known as Big Ramy, is now a couple weeks removed from successfully defending his title at the Olympia. This was his second-straight victory which now has him solidified at the top of bodybuilding. Big Ramy recently returned home to Egypt and was welcomed back in a big way.
Big Ramy took to Instagram to show off the welcome he received when he arrived at the airport. The EgyptAir crew setup a display of balloons welcoming him back. He was then asked to hang around for some pictures with a crowd that was gathered to see him.
This welcome was no surprise given the level that bodybuilding has risen to around the world. The sport is becoming huge in other countries and this includes Egypt. In fact, this is one area where bodybuilding is beginning to really take off. To have a competitor the level of Big Ramy represent the country means a lot and it shows.
The welcome he received this year is similar to what Big Ramy was greeted with a year ago. In 2020, Big Ramy took home his first Olympia title by defeating 2019 champion Brandon Curry. He has now topped Curry in each of the previous two competitions and he will continue to defend his title.
Big Ramy was greeted by the pilot and staff once they landed. He had to be escorted through the airport because of the crowds that gathered to see him. This continued once he left the airport and went outside. He has become a hero in Egypt and it has shown with the attention he has been receiving.
Last week, it was announced that Big Ramy’s hometown of Kafr El Sheikh would have a square named after him. It is clear that there will continue to be recognition for Big Ramy’s accomplishments and rightfully so.
There was a bit of controversy following this year’s competition. There were many that believed Hadi Choopan was the best conditioned athlete on stage. This might have made some question the victory but that should not be the case. He entered the competition at 305 pounds of muscle. Big Ramy continued to be the perfect blend of mass and conditioning.
Big Ramy has made it clear that he will continue to defend his title for years to come. His reputation is solidified and he has a chance to build on it. Either way, he is already a hero in his home country and that is worth plenty.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.