Tag: Natural Bodybuilding
Best Cutting Steroids to Get Ready for the Summer
When discussing “best cutting steroids,” it’s important to remember that the use of anabolic steroids without a prescription is illegal and can have serious health risks. Steroids are typically prescribed for specific medical conditions and under the guidance of a healthcare provider. In the context of bodybuilding or fitness, “cutting” refers to the phase where…
Sleep and Weight Loss: How to Improve Your Sleep Habits
Have you ever wondered why you struggle to lose weight despite your best efforts to eat healthy and exercise regularly? The answer might lie in sleep. The quality and duration of your slumber play a pivotal role in your weight loss journey. It may sound surprising, but numerous studies have highlighted the crucial role […]
The post Sleep and Weight Loss: How to Improve Your Sleep Habits first appeared on .
Nutritional Supplements: What to Take and Why
This article will explore the fundamentals of nutritional supplements and why incorporating them into your daily routine is beneficial. What are Nutritional Supplements? Nutritional supplements refer to products designed to enhance one’s diet and commonly consist of vitamins, herbs, minerals, and amino acids. These supplements are frequently linked to complementary and alternative medicine […]
The post Nutritional Supplements: What to Take and Why first appeared on .
Jeff Nippard Compares Natural Bodybuilding And Impact of Steroids On Muscle Building
Jeff Nippard compared the results of natural bodybuilding vs steroid use in his recent video. Steroids or Performance Enhancing Drugs are often associated with heightened abilities and faster gains when coupled with training. However, a vast majority of the general populace are unaware of the extent to which they can alter the outcome of training.
Jeff Nippard is a renowned fitness expert from Canada. He is one of the foremost figures in the YouTube fitness community and is known for creating science-based content to educate fitness enthusiasts. As a result of this, he has amassed 3.8 million followers on YouTube.
The 32-year-old is an accomplished natural bodybuilder and powerlifter. He held the 2012 Mr. Junior Canada title and also had the Canadian national record for bench press in his name. As a coach, Nippard has trained several bodybuilders and powerlifters to achieve their goals.
In recent months, Jeff Nippard has done an in-depth study of minimalist training principles, formulating a training plan based on them. He is a student of bodybuilding and has offered guidance to the fitness community on topics like common nutrition mistakes, sustainable weight management strategies and metabolism-boosting methods.
Steroid use is one of the most debated topics in the fitness industry. While the risks associated with them are pretty much out in the open, an unbelievably large number of fitness enthusiasts and professionals lean into them for all practical purposes.
In his recent video, Jeff Nippard broke down the potential of natural bodybuilding, the impact of steroid use, and the risks associated with them to educate the fitness community about the topic. So let’s see if our opinion about steroids and natural bodybuilding changes in any way after understanding his arguments.
Jeff Nippard explains the possibilities and limits of natural bodybuilding
Jeff Nippard first covered the potential of natural bodybuilding and explained how much growth you can achieve without leaning into steroids. Nippard is the former Junior Mr. Canada title holder and also held the Canadian national record for bench press as a natural powerlifter. He has trained naturally for over 15 years. He believes that he is not an absolutely elite example of a natural bodybuilder. However, Nippard’s growth is a good benchmark to assume how much progress an individual can naturally achieve.
At 5ft-5in tall, Jeff Nippard weighs between 73 kg (160 lbs) lean and 82 kg (180 lbs) bulky. Most of the muscle growth in the 32-year-old’s training journey came in the first five years when he gained nearly 20 lbs of lean muscle mass. The growth slowed down considerably in the next decade as the Canadian put on a total of 7.5 lbs of lean muscle mass over the next decade or so.
“Every natural lifter doing most things right will experience a similar growth curve, with faster growth at the beginning and slower growth as they approach their so-called natural genetic ceiling.”
Nippard cited the study ‘Fat Free Mass Index in Users and Nonusers of Anabolic-Androgenic Steroids’ to back his claim and added:
“Men tend to max out their natural potential after gaining 20 to 40 lbs (9 to 18 kg) of muscle mass. Women tend to max out their natural potential after gaining 12 to 24 lbs of muscle mass.”
How can you reach the natural potential?
It is essential to remain consistent with training and diet for years or even decades to max out the natural potential. Regular and intense training to failure, exercise variety, and sufficient volume (5 to 15 sets per week, per body part) is a good ballpark to define consistent training. According to Nippard, staying in moderate caloric surplus and eating enough protein – approximately 0.7 grams of protein per pound of bodyweight – will almost certainly get you close to the natural potential.
Read also: Best Natural Bodybuilders
Steroids can push the growth to unthinkable extent after natural ceiling is reached
A 20 to 40-lb muscle gain is not ordinary by any means. However, is it possible to push these frontiers and gain a little more with advanced diet and training strategies? Yes. But in most cases, that extra gain will be marginal according to Nippard. Natural bodybuilders like Alberto Nunes, Jeff Alberts, and Alex Leonidas are some examples of natural bodybuilders that came really close to maximizing their natural potential. But steroids can make leaps in terms of muscle and strength gain.
Nippard referred to the study ‘The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men’ that was conducted in 1996 to put the effect of steroids in perspective. The study divided its subjects into four groups and results were measured after a 10-week period.
Two of these groups were natural individuals. The first group neither took steroids nor trained. They showed no muscle growth, which was the expected outcome. Subjects that trained but did not take steroids gained 4.4 lbs of muscle on average.
However, there was a massive difference in the subjects that received a 600 mg weekly dose of steroids. Subjects that took steroids and trained experienced a massive 13.4 lbs or 3 times more muscle gain. The most surprising results were produced in the group that did not train but received steroids. They gained an average of 7 lbs of lean muscle in the same period. To put it in perspective, it’s over 1.5 times more than the group that trained naturally!
An industry expert’s insights on the impact of steroid use on bodybuilding
Nippard consulted a famous anabolic steroids expert to determine if the 600 mg dose given in this study was high, low, or moderate according to modern-day bodybuilding standards. The expert, who chose to maintain anonymity in this video, explained:
“That’s entry level bodybuilder cycle territory I would say. Then to represent what could be seen at a professional level in the very competitive ranks, you see upwards of, at minimum oftentimes, 1000 mg per week but as high as 4000 to 5000 mg per week.”
This conversation determined that there is a direct correlation between the dosage and muscle gain. Nippard referred to a follow-up study conducted in 2001. It revealed that on average, subjects on higher doses experienced a significantly higher muscle gain and vice versa without training. On average, those on high doses of steroids gained nearly 1 pound of muscle each week during a 20-week period over which the study was conducted.
“This isn’t the highest responder. This is the average. Think about that. I might put on one pound of muscle in the next year if I’m lucky as a late stage natural. These guys put on 1 pound of muscle per week by taking 600 mg of test.”
To gauge the extent to which steroids can help you push beyond the natural potential, Nippard studied 212 Olympia champion Shaun Clarida and Classic Physique Olympia champion Chris Bumstead.
Shaun Clarida and Chris Bumstead – pushing the boundaries after maxing out natural potential
Clarida maxed out his potential naturally before starting the use of steroids. As a natural, Shaun Clarida weighed 130 lbs. After enhancing his physique with steroids, he was able to add nearly 60 lbs (27 kg) of muscle mass.
Things were a little different for Bumstead who was much taller at 6ft-1in. He gained 55 lbs (2 kg) naturally and weighed approximately 225 lbs at the peak of his natural abilities. However, steroids helped him gain another 40 lbs (18 kg).
According to Nippard, genetics play a big role in the body’s response to steroids. Bumstead might be one of the individuals that do not need heavy doses as most of his growth happened naturally. He was then able to add a little bit of extra muscle mass after starting with steroids.
Steroids do produce miraculous results when it comes to performance and muscle gain. But is it really worth it to inject these substances into your body for fast gains? Regular steroid use is associated with a well-established risk of blood clots, heart attacks, artery damage, and stroke.
Is there a ‘safer’ way of using steroids? Jeff Nippard answers
You can mitigate the risks associated with steroids when you use them under the strict supervision of a medical team. However, Nippard feels that it is still a gamble and can bring a plethora of health issues anyway.
The 32-year-old is clear about his stance on steroid use. He is not against it and doesn’t promote it either. But if folks choose to take them anyway, here is what he advises:
“I think it will be smart to at least max out your natural potential first. This will force you to understand your body and force you to learn how to pull the training and nutrition levers most effectively for your physique.”
The Canadian feels that this knowledge will empower people to make an informed decision whether to use steroids or not.
“But of course if your goal is to maximize health, it’d be smart to stay natural unless a medical professional recommends hormonal treatment,” Nippard added.
To conclude, Jeff Nippard suggests seeking training advice based on its value. According to him, quality of advice is more important than how the person looks. After all, the amount of muscle a person carries is not the best indicator of the quality of their training.
You can watch the full video below, courtesy of Jeff Nippard’s personal YouTube channel:
Published: 2 August, 2023 | 9:11 AM EDT
Understanding Calories and Ways To Cut Them
When you settle down for a meal, your hunger might override your concern for its nutritional balance. Understanding the fundamentals of macronutrients and their corresponding calorie content can assist you in crafting well-rounded meals. Although calories aren’t an ingredient in your food, they play a crucial role in comprehending what you consume. Equipping yourself […]
The post Understanding Calories and Ways To Cut Them first appeared on .
5 Best Natural Bodybuilding Supplements: Sculpt Your Body Into a Work of Art
Let’s be real. Bodybuilding is hard. You must train hard, eat a nutrient-dense diet, sleep seven to eight hours a night, and then use other recovery methods to ensure your body is primed for building muscle and strength.
Doing all of this can be overwhelming, especially for beginners. You’ve probably found yourself in a position where you wished there was a supplement that could turn you into a swole superhero. Lo and behold, you are scrolling through Instagram one fine day, and there it is, the versatile supplement that can help fix all your transformation voes staring you in the face.
I am sorry to break the news, but most of the fancy supplements you find online are nothing but fads. Sports nutrition companies have become really good at making up new supplements, advertising unproven benefits, and selling them to their loyal clientele.
These brands rope in some of the most popular bodybuilding and fitness social media influencers to push their products. The only bottom line these products push is that of these companies, whereas the returns on the user’s investment are close to zero.
Don’t get me wrong. I’m not trying to paint sports nutrition companies in a bad light. Some of these companies are doing a commendable job and delivering high-quality third-party tested products that deliver on their promises. However, I’m skeptical about some products that are pushed as the holy grail of natural bodybuilding but have no scientific research backing them.
Beware of Fad Supplements
If you have been following the fitness and bodybuilding space, you’ve probably heard of (or even tried) glutamine, arginine, and Tribulus. These supplements were promoted as the real deal until they were all disproven and lost their flair.
Remember, the Food and Drug Administration (FDA) does not regulate sport nutrition supplements. You must be extremely careful with how you proceed while buying bodybuilding supplements and only choose the ones with scientifically-proven results.
In this article, we dive into what it means to be a natural bodybuilder and reveal the best natural bodybuilding supplements that will help take your physique to the next level. We also shed light on some popular supplements that are on the banned substances list of popular natural bodybuilding federations. There is a lot to cover, so sit tight, and read on.
What is Natural Bodybuilding?
It depends on who you ask. Different people have varying definitions of natural bodybuilding. Armchair bodybuilding experts expect natural bodybuilders to reject any and every supplement. It means that if a product comes in a box, you cannot have it. However, this definition is half-baked.
According to the general bodybuilding consensus and drug-tested bodybuilding federations, a natural bodybuilder can use supplements containing ingredients that are found naturally. However, an athlete must abstain from using performance-enhancing drugs (PEDs).
Performance-enhancing drugs go by different names, such as steroids, gear, juice, and super supplements. Anabolic steroids are synthetic substances that mimic the effects of testosterone. These super supplements significantly boost the user’s muscle and strength gains.
Notably, virtually every bodybuilder on the Mr. Olympia stage (the most prestigious competition in pro bodybuilding) uses steroids. You could interpret this as if you want to make a living as a pro bodybuilder in the IFBB Pro League; you would have better chances of succeeding on gear.
Trivia: The eight-time Mr. Olympia champ, Ronnie Coleman, competed as a natural athlete in his first two Olympia competitions.
That said, it doesn’t mean that natties cannot build a fitness magazine cover photo-worthy physique; far from it. You can build a muscular, chiseled, diced, shredded, peeled, jacked, ripped, whittled, cut (you get the point) while staying natural.
At this moment, I must point out that building a Greek god-like physique requires much more than supplements. You must follow a balanced diet, training, and recovery program to carve a chiseled body and achieve your objectives.
How Do You Compete as a Natural Bodybuilder?
Drug use in bodybuilding is more widespread than most people think. Chances are, many jacked bodybuilders in your local gym are on juice. Interestingly, the bodybuilders that swear on being nattys usually aren’t.
But why do I bring this up, you ask?
I have nothing against people that use steroids. In fact, I think starting a gear cycle requires a different level of dedication and commitment.
However, when it comes to competitive bodybuilding, folks using roids have a significant advantage. Natural supplements are no match for the results of synthetic testosterone. All other factors being equal, nattys have no chance against enhanced bodybuilders in a competition.
Enter Natural Bodybuilding Federations
The INBA/PNBA, WNBF, and ANBF are the most popular natural bodybuilding organizations that hold drug-tested contests.
These drug-free federations use the WADA (World Anti-Doping Agency) guidelines that include 10 years drug-free of prescription/pharmaceutical hormones and two years free of over-the-counter hormones, pro-hormones, or banned substances listed or their chemical counterparts.
These guidelines ensure that no enhanced athletes can compete against a natural bodybuilder; putting the nattys on a level playing field and giving them much-needed recognition.
The WADA guidelines are very stringent. They also prohibit cannabinoids use. Although CBD oil is not prohibited, some products contain THC and other cannabinoids that could result in a positive test for a prohibited cannabinoid. You must be 100% sure of what you put in your body if you are a competitive bodybuilder.
Must Read: The Ultimate Guide To Natural Bodybuilding: Best Training and Diet Tips
Best Natural Bodybuilding Supplements
The sports nutrition market is flooded with supplements. There are supplements that claim to boost muscle mass by improving your sleep and supps that are supposed to enhance your muscle-building potential by improving your gut health and immune function.
Bodybuilding supplements can burn a hole in your pocket if you go down the rabbit hole of everything the sports nutrition companies offer and their extravagant claims. To be honest, most of these supplements are nothing more than placebos.
This article aims to reveal the most effective natural bodybuilding supplements. I have no intention of pushing inconsequential supplements down your throat. As you’ll soon learn, the most effective muscle and strength-building supps are relatively inexpensive and will help you meet your training objectives without breaking the bank.
Without any further ado, here are the supplements that should be a part of your stack:
Whey Protein
Protein is the building block of muscle. You break down muscle tissue during your workout; they grow back bigger and stronger during rest and with proper nutrition intake. A whey protein supplement contains all the nine essential amino acids (EAAs), which help build bigger and stronger muscles. Your body cannot produce the EAAs naturally; you must consume them through food.
Whey protein supps are the cornerstone of muscle-building supplements. They come in different forms (concentrate and isolate) and flavors. Because of their fast-digesting nature, most lifters prefer consuming protein shakes right after their workout.
Bodybuilders trying to build muscle mass and strength should consume 1.6–2.2 grams of protein per kilogram of body weight for optimal results. [1]
Check Out: Awesome Whey Protein Powders Reviewed
Branched Chain Amino Acids (BCAAs)
BCAA supplements consist of three essential amino acids — valine, leucine, and isoleucine. This supplement promotes muscle protein synthesis, reduces muscle breakdown, and supports quicker recovery. [3]
Like all amino acids, your body uses BCAAs to make protein, which can help build bigger and stronger muscles. Most lifters sip on a BCAA supplement intra-workout, as it can help kickstart recovery. Plus, they can reduce fatigue during exercise by lowering serotonin production in your brain.
Check Out: Best BCAA Supplements on the Market
Creatine
Creatine is one of the most studied and safe bodybuilding supplements. This compound occurs naturally in the body. It can boost muscle mass, strength, and endurance and is abundant in seafood and red meat. [2]
There are two ways of supplementing with creatine — loading and maintenance. The loading phase requires you to consume 20 grams of the supp for 5–7 days and then switch to a 3–5 gram dosage. On the other hand, the maintenance phase requires you to take 5 grams consistently.
Creatine is one of the most budget-friendly supplements on the market. A high-quality creatine supplement can cost you $0.15 per serving. This supplement is incredibly versatile and can be consumed with other supps.
Check Out: Best Creatine Supplements (Reviewed & Ranked)
Beta-Alanine
Beta-alanine is a non-essential amino acid — and a godsend for endurance athletes. This supp boosts exercise endurance by delaying lactic acid buildup, which can help you maintain a high training intensity. [5]
Besides its performance-enhancing abilities, beta-alanine has been shown to improve body composition by promoting lean muscle mass build-up. Plus, beta-alanine has anti-aging and immune-enhancing properties. [6]
Check Out: 10 Best Beta-Alanine Supplements
Although this article lists the five best natural bodybuilding supplements that will help you achieve your training objectives, you don’t have to take all of them at once. Use your discretion to select the supplements that fit your lifestyle and fill the voids you cannot achieve through your whole-food diet. Furthermore, you can start with one supplement and add more supps if needed.
Caffeine
Caffeine can significantly boost your exercise performance by increasing energy, focus, concentration, and alertness. Furthermore, it can delay the onset of fatigue, which can help you do more quickly. [4]
You could consume caffeine in the form of coffee or tea before a workout for optimal results. On the flip side, you can use a stimulated pre-workout supplement, which can deliver additional benefits like mental clarity, enhanced endurance, faster recovery, and better blood flow for insane muscle pumps.
Check Out: Best Caffeine Pills Reviewed
Banned Substances in Competitive Bodybuilding
Although most drug-tested bodybuilding organizations follow the WADA doping guidelines and prohibited list, some have additional rules that the bodybuilders must follow. Here are a few substances banned by the World Natural Bodybuilding Federation (WNBF):
All anabolic steroids
Human growth hormone
IGF
Peptides
Prohormones and steroid precursors
Diuretics
Ephedrine, ephedra, and most stimulants
Cannabinoids (including CBD)
How do I know if a product or ingredient is on the WADA prohibited list?
If you have to ask this question, chances are that the product in question is probably on the banned list. You must always check the WADA and relevant bodybuilding organizations’ prohibited list before starting a new supplement, especially if you are a competitive bodybuilder.
Beyond Bodybuilding Supplements
Building your dream physique requires much more than a few daily scoops of magic powder that are supplements. Here are the four factors that you must consider:
Diet
Follow a nutrient-dense whole-food diet to build a chiseled physique. Determine your daily caloric intake goal and break it into a suitable macronutrient split to fast-track your strength and muscle gains. You can use a whey and casein protein supplement to fill the protein void in your diet.
Training
Most lifters make the mistake of following a cookie-cutter training program, which leads to suboptimal results. You must follow a personalized training regimen to fix your weaknesses and polish your strengths. Drinking a cup of coffee or using a caffeinated supplement before a training session can boost your performance. Beta-alanine supplements also increase your endurance, which can help you get more done quickly.
Recovery
Sleep at least seven to eight hours each night to give your body enough time to rest and recuperate from your workouts. Self-myofascial release, massages, and cold plunges are excellent ways to boost your recovery. Whey protein and BCAA supplements also help in this regard.
Lifestyle
Switch to an active lifestyle to build a shredded physique. Take the stairs instead of the elevator and bike to work when possible. These lifestyle habits will help keep your metabolism high, which will help you burn calories throughout the day.
FAQs
Do I need supplements to build a chiseled physique?
No. You can build a jacked body by following a balanced training, diet, and recovery program. Use supplements to fill the voids in your diet.
Can I become a pro bodybuilder without using supplements?
Bodybuilding requires much more than supplements and steroids. Your genetics will dictate your potential as a pro bodybuilder. Plus, the organization you choose to compete in will also dictate your performance if you stay natty.
You can turn pro in the IFBB Pro League (non-tested) while staying natty. However, it is highly unlikely that you will ever win the coveted Mr. Olympia title. On the other hand, natty bodybuilding organizations are reserved for natural athletes.
Which supplements should a beginner start with?
It will depend on your starting physique and training objective. Assuming the individual already consumes caffeine in some form, they should start with a whey protein supplement and stick with it for six to eight weeks. They can add more supplements to their arsenal after assessing their progress.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
The initial progress as a natty is usually slow, which pushed many bodybuilders to go the steroid route. However, the risks of using gear are not worth the reward for most lifters.
Contrary to what most people think, you don’t need a cupboard full of supplements and a sponsorship to build a natural physique. Following a balanced diet, training, and recovery program, and using natural bodybuilding supplements, such as whey protein, creatine, BCAAs, caffeine, and beta-alanine, might take some time to work their magic, but it should be the way to go for you if you lift to improve your overall health, well-being, and longevity. Best of luck!
References
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
Khemtong C, Kuo CH, Chen CY, Jaime SJ, Condello G. Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021 May 31;13(6):1880. doi: 10.3390/nu13061880. PMID: 34072718; PMCID: PMC8230327.
Paluska SA. Caffeine and exercise. Curr Sports Med Rep. 2003 Aug;2(4):213-9. doi: 10.1249/00149619-200308000-00008. PMID: 12834577.
Hoffman JR, Emerson NS, Stout JR. β-Alanine supplementation. Curr Sports Med Rep. 2012 Jul-Aug;11(4):189-95. doi: 10.1249/JSR.0b013e3182604983. PMID: 22777329.
Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids. 2008 May;34(4):547-54. doi: 10.1007/s00726-007-0008-3. Epub 2008 Jan 4. PMID: 18175046.
2022 INBA PNBA Pro/Am Natural Universe Inside Look | Posing Routines & Awards
[embedded content]
An inside look at the 2022 Pro/Am Natural Universe competition.
The 2022 INBA PNBA Pro/Am Natural Universe show took place earlier this month on September 2-3, 2022 in Tampa, Florida. One of the more notable contests in the league’s schedule – the Natural Universe is part of the Road To Natural Olympia – an opportunity for pros to quality and compete in the 2022 Natural Olympia later this year. Generation Iron was on the ground during this epic weekend showcase – and has put together a recap video showcasing the physiques on stage and the champions who earned a trophy.
Denny Kakos started the first Natural Universe in 1990. The Natural Universe title is trademarked, and it’s one of the most prestigious natural bodybuilding titles the INBA PNBA offers. That has seen the faces of many great champions.
Notable Past Champions
Over 30 pro athletes competed this year across a wide variety of different countries. This is the first time a natural bodybuilding show of this prestige was held in Tampa, Florida. Next year, in September 2023, the Natural Universe will go abroad and be held in Bucharest, Romania.
2022 Natural Universe Bodybuilding Lineup
The 2022 Natural Universe was an epic battle across all divisions with powerful competitors fighting for the prize and Natural Olympia qualification. Here are the key athletes that faced off on stage.
Stacked Open Pro Bodybuilders
Joe Carabase
Thomas Cornell
Joseph Farese
Benjamin Hernandez
Christian Kellenberger
Uche Mbah
Ivan Puga
Mexico
Former Natural Universe champion
Philip Ricardo Jr.
Former Natural Universe champion
Mark Troiano
Impressive Pro Grand Masters 50+ Line up
Pro Classic Physique: Open
Benjamin Hernandez
Derek Joe
2021 Natural Olympia Pro Champion
Patricio Martinez
Josh Mazza
Pro Men’s Physique: Open
Pro Bikini Divas: Open
Arely Ayala
Mexico
2nd Place 2021 Natural Olympia Pro Bikini
Danielle Bouldin
Lissy Guerrero
Kayla Rowling
2x Natural Olympia Pro Bikini Champion
Lafaye Young
Stephani De Zorzi
Pro Women’s Bodybuilding: Open
Yvette Arthur
United Kingdom
2021 Natural Olympia Champion
Watch The 2022 Natural Universe Recap
With only two more months until the 2022 Natural Olympia – there are becoming fewer opportunities for athletes to qualify and compete against the best natural bodybuilders in the world. Check out the INBA PNBA schedule for Natural Olympia qualifying events.
You can also check out our recap sizzle video showcasing the passionate natural athletes both on stage and behind the scenes of this epic contest – along with a showcase of the winners who earned qualification and trophies. Check it out above!
2022 INBA PNBA Pro/Am Iron Man Magazine Championships Inside Look | Posing Routines & Awards
[embedded content]
An inside look at the 2022 Pro/Am Iron Man Magazine Championships.
This summer held the 2022 INBA PNBA Pro/Am International Iron Man Magazine Championships. The event took place at Hermosa Beach, CA on July 30, 2022. It brought together some of the most talented natural bodybuilding stars – all battling for qualification to the Natural Olympia later this year. Generation Iron was on location for the event and captured a behind-the-scenes look recap.
The Iron Man Magazine Championships is one of the biggest INBA/PNBA competitions of the year. As such, it is also a Natural Olympia qualifier – part of the league’s Road To The Natural Olympia series of competitions. Being a pro/am competition, it also was a major opportunity for amateur natural bodybuilders to earn their pro cards.
Winners of the Iron Man Magazine Championships received up to $15,000 in cash and prizes, and first-place winners earned the opportunity to be featured on the cover of Iron Man Magazine – one of the longest running bodybuilding magazines that still operate to this day.
Of course, all show participants are drug tested with the World Anti-Doping Agency (WADA) labs. However, WADA only uses state-of-the-art drug testing procedures. And any competitor who fails a drug test will be stripped of any title and prizes he/she may receive. Plus, they’ll be placed in the Hall of Shame.
Road To The Natural Olympia
As mentioned previously, the Iron Man Magazine Championships is part of the Road To Natural Olympia series. This means that top winners in the pro league at this competition earn qualification into the Natural Olympia this year – set to be held in Las Vegas on November 10th – 13th.
Denny Kakos founded the PNBA in 1990 because he wanted to create an organization for professional natural bodybuilders that gave out quality awards. Later, he expanded the PNBA to the INBA in 1994 to unite countries and expand natural bodybuilding globally.
Natural Olympia is the Super Bowl of natural bodybuilding competitions. And in the natural bodybuilding world, it’s equivalent to Mr. Olympia of the International Federation of Bodybuilding ad Fitness (IFBB) Pro league.
The 2022 Men’s Bodybuilding Natural Olympia winner will earn a spot on the list of Natural Olympia winners. The earliest winner dated back to John Hansen in 1998.
Watch The 2022 Pro/Am Iron Man Magazine Championships Recap
The competitors in both the amateur and pro league of the INBA PNBA who competed at the Iron Man Magazine Championships brought full passion onto the stage. Like any bodybuilding show, preparation takes months leading up to the competition – and requires a a full lifestyle of bodybuilding to truly become an elite competitor.
This is why Generation Iron continues to cover recaps of the biggest events in the INBA PNBA natural bodybuilding league. The passion, hard work, and dedication are on full display for all competitors on stage. You can check out our full recap showcasing some of the best moments from the 2022 Iron Man Magazine Championships – including behind the scenes and awards – above.
INBA/PNBA World Championships 2022 Inside Look | Posing Routines & Awards
[embedded content]
A visual recap of the INBA/PNBA World Championships competition – part of the Road To Natural Olympia.
This summer held one of the biggest natural bodybuilding events of the year – the INBA/PNBA World Championships in Florence, Italy on June 25, 2022. The competition is a truly vital one for the league – part of the Road To Natural Olympia series – competitors have a chance to qualify for the Natural Olympia competition later this year. It’s also a major opportunity for amateur athletes to earn their pro cards.
The World Championships is also notable for bringing together a truly diverse and powerful line up of competitors from across the globe. Each athlete representing their nation to further place it on the map in the sport of bodybuilding.
Denny Kakos, INBA PNBA’s founder, has high hopes for natural bodybuilding. Bringing bodybuilding to the Olympics is his ultimate goal. The Olympics also abides by WADA regulations and prohibit drugs.
Generation Iron was behind the scenes at the event capturing the full house event in and the epic battles that ensued on stage. You can watch our full recap sizzle reel from the INBA/PNBA World Championships 2022 above.
2022 World Championships Athlete Highlights
Generation Iron (GI) interviewed a few key contenders participating in the weekend show. Below are the competitors we talked to, and they gave us some insight into what they look to achieve.
Kayla Rowling
3x Bikini Divas Natural Olympia champ and multi-media athlete Kayla Rowling is one of the most prominent INBA PNBA competitors competing at the 2022 INBA PNBA World Championships. Rowling’s excited about this competition exceptionally because it will be her first international bikini competition of the year. To prepare for the show, Rowling shared her pre-contest breakfast nutrition plan. Rowling has been eating five egg whites, asparagus, and mushrooms for breakfast to prep for the event.
Veronica Malloy
2x Natural Olympia champ and Hall of Fame Inductee Veronica Malloy placed well at 2021 Natural Olympia, receiving third place in Bikini Angels and a top-five placement in the Figure class. GI recently spoke with Malloy about strategies to find WADA-compliant supplements. According to Malloy, WADA doesn’t have a compliant supplement list, so INBA PNBA athletes must do their due diligence to learn what supplements will pass screenings. Malloy agrees that although Florence, Italy, is beautiful, she’s there for work–she does admit to probably indulging in pizza and other Italian cuisines after the show, though.
Tommi Thompson
Tommi Thompson’s been competing with the INBA PNBA since 2017 in the Men’s Bodybuilding Open category. He’s also been serving in the military for over 20 years. Thompson gave GI a dive into his contest prep for the show in Florence, Italy, and ways Thompon’s conditioning his body to burn fat without losing muscle. Plus, he’s being trained by Natural Olympia champ Philip Ricardo Jr. Thompon’s been keeping his weights heavy during the cutting process to show up on stage in Florence at his best conditioning.
PNBA Bodybuilder Tommi Thompson: The All-Natural Way To Burn Fat Without Losing Muscle
PNBA bodybuilder Tommi Thompson is prepping for the World Championships In Florence, Italy… and shares some of his contest prep tips before the big night.
This weekend holds the INBA/PNBA Pro/Am World Championships in Florence, Italy. It’s one of the biggest bodybuilding competitions of the year for the league – and a huge opportunity for athletes to qualify for the Natural Olympia. It’s also a great moment for bodybuilders to represent their country during a varied international event. In our latest GI Exclusive, we sat down with Tommi Thompson to discuss his bodybuilding journey, contest prep breakdown, and how he burns fat without losing muscle the all-natural way.
Tommi Thompson is a Men’s Open bodybuilder in the INBA/PNBA natural bodybuilding league. He’s been a rising star in the sport – with the benefit of being trained by former Natural Olympia champion Philip Ricardo Jr. Thompson is looking to make waves this year – and the upcoming World Championships this weekend is his first big opportunity to take it to the next level.
During our interview we go into detail about Tommi Thompson’s bodybuilding origins, how Philip Ricardo Jr. became his coach, and why he chose to go all-natural and compete in the INBA/PNBA league. You can watch his comments on this and more in the video above. But for now – we wanted to focus on his tips and strategies for cutting fat and keeping muscle while remaining an all-natural athlete.
How to naturally burn fat and maintain muscle
Tommi Thompson will be the first person to tell you that the journey of being a pro bodybuilder is to be an eternal student. Every year and every new competitive season, Thompson is adjusting and reformulating how to improve his physique even further. The same is true for his tactics during contest prep and cutting weight. The goal is to lose weight and get shredded without burning away that hard earned muscle.
With the INBA/PNBA being a tested league, there are less supplemental options to help during the cutting phase of bodybuilding. So what is Thompson’s current strategy for burning fat without losing muscle? He currently focuses on consistently maintaining heavy reps.
Typically, trainers would suggest that reps increase and weight decreases during the cutting phase of contest prep. But Tommi Thompson wants to try and keep his weight heavy so that his muscle maintains the massive size he’s built earlier in the season. He does combine this with cardio in order to get that extra edge on hardening up his physique.
What might be most shocking is that Thompson reveals he does 90 minutes of cardio each day. That’s a lot of cardio compared to the standard in bodybuilding. There are even some pros who avoid cardio completely. Thompson is aware of this – and knows that too much cardio can start cannibalizing muscle. That’s why every week he steps back and reevaluates his body and adjusts accordingly.
Sometimes he may pull back on cardio for the week. Or perhaps another week he will lighten the weight and increase reps. Like a sculpter making a statue – he continues to adjust and mold his approach until he puts together the perfect package.
Wrap Up
Tommi Thompson is a promising young bodybuilder with a lot of momentum behind him. He’ll put his latest training and diet tactics to the test this weekend when he competes at the World Championships in Florence, Italy. Only time will tell what kind of impact he will have on the league and the sport.
Until then, you can watch Tommi Thompson go into detail about his contest prep tactics, as well as many other topics, in our latest GI Exclusive interview above.
- 1
- 2