Tag: Videos
Charles Glass Shares ‘German Volume Training’ Lesson for ‘Maximum’ Chest Muscle Growth
As a former gymnast, engineer, and bodybuilder, Charles Glass has a unique understanding of human anatomy. In a recent video on his YouTube channel, Glass discussed German volume training which commonly practices 10 sets of 10 reps on three exercises.
Generous with his wisdom, Charles Glass has made a career out of helping people inside the gym. Whether it’s assisting a legendary four-time Arnold Classic winner like Flex Wheeler, a Bikini International Champion or just helping an average gym-goer, his understanding of body mechanics makes him an invaluable resource to the fitness and bodybuilding communities.
Charles is known for his ability to teach fitness education. He has taken part in numerous training demonstrations designed for muscle growth, such as the back and shoulders but also detailed an array of other workouts that focus on areas such as the calves, triceps, and abs.
Charles Glass / Instagram
Sometimes, it’s just about achieving a slimmer waist, and Glass has answers for that too. In his latest undertaking, Glass shared a ‘German Volume’ training routine for maximizing chest muscle growth.
Charles Glass Shows How To Build Chest Using ‘German Volume Training’
With this particular strategy, Charles Glass says he always employs 10 sets of 10 reps on three different exercises.
“German volume training. Which is 10 sets of 10 on three exercises. So, I’m going to use these three,” said Charles Glass. “Once in a while [I deploy this strategy], I wouldn’t do it every time. That’s preference [the wrist wraps]. Me, I like to wear them, it strengthens me and reminds me to keep my wrists tight.”
Aside from training, Glass has also taken aim at counterfeit drugs and fake steroids. He believes the problem has gotten much worse since the 1990s. Moreover, he said competitors need to practice caution because these fake substances can cause considerable damage to health.
Charles Glass isn’t the only seasoned pro who has pointed out steroid use in the IFBB Pro League. Popular 1990s Open bodybuilder Rich Gaspari tackled the subject as well. In a Fitness, Fame & Fortune podcast, Gaspari highlighted that current dosages are ‘way higher’ than what was used during his time on stage.
Other veterans of the sport, such as eight-time Mr. Olympia Lee Haney have said athletes are 60 pounds overweight on stage because they’re pushing too much food. Haney explained that athletes used to fuel their bodies with healthier foods but now resort to ‘garbage’ like cheese and bacon.
Despite his busy schedule, Glass continues to give back to the sport. He’s an asset to anyone willing to learn from the techniques he developed after decades of grinding inside the gym.
RELATED: Godfather of Bodybuilding Charles Glass Shares A Push-Up Hack to Build Chest Muscles
Watch the full video from Charles Glass’ YouTube channel below:
Published: 9 June, 2023 | 2:08 PM EDT
IFBB VP Tyler Manion Reveals New Height and Weight Restriction Rules for Men’s Physique Division
The Men’s Physique category will undergo major changes in 2023. In a recent NPC News Online YouTube video, NPC & IFBB Professional League Vice-President Tyler Manion announced a new height and weight cap restriction for Men’s Physique, effective at the first contest following the 2023 Mr. Olympia. It should be noted that this rule only applies to Pro Men’s Physique competitors, not amateurs.
The Men’s Physique category has been around for approximately 10 years, and in that time, plenty of stars, icons, and talent have come through the category. Since the division’s competitors wear board shorts, their upper bodies are exclusively evaluated.
In 2013, Mark Anthony Wingson made history after becoming the inaugural Men’s Physique Olympia champion. Following the outcome, fellow competitors had a much clearer idea of what the judges were looking for physique-wise.
The division has never been more compelling. Former four-time Men’s Physique Olympia Jeremy Buendia laid out his firm comeback plan a few months ago. He held the title from 2014-2017. Brandon Hendrickson is a three-time winner and remains the only bodybuilder in his class to have regained the title after losing it.
The category is ultra-competitive and fans realized that in the aftermath of 2022 Mr. Olympia. In the end, Erin Banks upset Hendrickson for gold and became the first competitor from his division to win the Olympia and Arnold Classic in the same year.
Tyler Manion Institutes Height/Weight Cap in Men’s Physique: ‘We Want to Make Sure Athletes Aren’t Getting Too Big’
Tyler’s statement left out details pertaining to the exact height and weight limitations. However, he said that information will be made public two months before 2023 Mr. Olympia in September.
“The reason for this video is because we want to give a heads up to all of our athletes and our coaches that after the Olympia this year, we will be instituting heights and weight limits for our Men’s Physique pros, not amateurs, just the pros. This will go into effect for the first show after the Olympia this year.”
“Why would we do this? We’ve had great success with our heights and weights in Classic Physique so far, we want to make sure our Men’s Physique athletes are not getting too big. This is very important because that’s almost like the go-to saying for a lot of people online that just see the pictures of the shows, really not seeing them in person, but seeing the pictures of the shows and saying a lot of the Men’s Physique athletes are getting too big.”
Given the current crop of talent, Tyler believes most athletes at the top will meet the new height/weight restriction. He shared that officials are recording height and weights at every contest to ensure the new rule is implemented properly.
“I don’t think that’s the case, I think a lot of guys that have been doing well recently are not getting too big but having height and weight limits on these guys will help us control that size. And just so you guys know, the weight limits for your height will be under obviously, the Classic Physique weight limits. So, these next couple of months if you guys are over, or a lot over, or just a little over the Classic Physique weight limits, you should be keeping track of your weight and if you need to, start to downsize a little because while the weights aren’t set yet, they will be lower than the Classic weights.”
“That’s why we are going to continue to height and weight the Men’s Physique pros at most of the shows this year to get data, to help us set the final weights. Giving heights and weights to these athletes is a solution but not the perfect solution because someone can be the same height and the same weight but carry their weight a lot differently.”
“Another important part of this is adhering to our judging criteria and our standards for Men’s Physique which so far this year, I think we’ve done a really good job of. I want to highlight a lot of the athletes who have competed this year that these are what you should be looking for when you look at Men’s Physique pros and what we want to see. It’s also to show you that even though these guys are some of the best guys in the league, they still all have little points of feedback that differ depending on their physiques.”
Manion Names Top Men’s Physique Athletes Who Represent The Look Wanted for Men’s Physique
According to Tyler Manion, the physiques of Emmanuel Hunter, Corey Morris, Ryan Terry, Benquil Marigny, and Sidy Pouye represent the direction in which the division is headed.
Emmanuel Hunter
The first name Manion mentioned was 2023 Memphis Pro winner Emmanuel Hunter.
“One guy that competed earlier this year that I want to highlight for getting into a couple of different shows that just happened the last few weeks is Emmanuel (Emmanuel Hunter) won the show in Tennesee. Probably the best he’s ever looked but he has a great Men’s Physique look. His arms and shoulders flow well with his torso. He has a great back. His upper chest could come up a little bit to match the rest of his chest to give him more symmetry, basically, he has to nail his conditioning. He needs to work on that but a great guy to look for for a Men’s Physique look. A very dangerous guy heading into the Olympia later this year.”
Corey Morris
Morris recently took gold in the Men’s Physique class at Jim Manion’s 2023 Pittsburgh Pro.
“Corey Morris. Corey has improved a ton I think on his look over the last few years. Nothing on his torso needs to change. He has a small waist, great chest, full chest, his back has come up considerably, but his feedback that he’s gotten for a while now, and it’s still his feedback, his arms, and shoulders, he needs to work on bringing them down a little bit more for Men’s Physique.”
“Just to touch on mostly everybody I’m talking about from taking heights and weights the last few weeks… these guys would make the new weights that I’m considering right now for Men’s Physique. That’s the other reason I’m highlighting them. Not only do they look the part but they would all make the weight or very close to it.”
Ryan Terry
In addition, Tyler named Ryan Terry who took second in Pittsburgh but first at the New York Pro.
“He [Ryan Terry] has always had a great Men’s Physique look, very balanced physique, exactly what we’re looking for. He still needs a little bit more thickness in his back to really make his back pop the same way as his front. Obviously, he knows from the Olympia till now, he knows the posing has gotten way better. He still needs to nail his posing and work on his posing, especially his back pose. When he gets to the Olympia and to be a threat to obviously Erin and Brandon, just like a lot of these guys, these three guys right here, Emmanuel, Corey, and Ryan brought great looks so far, but it’s not just them.”
Benquil Marigny
Marigny won the 2023 St. Louis Pro and was another physique Tyler highlighted.
“In Pittsburgh, Benquil has competed a lot this year, he won a show he’s qualified. He brings a great look for Men’s Physique too. He still needs a little bit more to his chest and more pop to his back but I thin that will come when he brings his conditioning more.”
Sidy Pouye
Sidy Pouye’s look was highly favored as well. He’s been consistent this year, having earned fourth in Pittsburgh and third at the New York Pro.
“Sidy. Once again, a guy that brought a great look for Men’s Physique with great conditioning, the main factor on him that he needs to fix is posing. He poses himself out of how good he can look. I know because after New York I got the chance to talk to him and work with him. I think he’s going to bringing a look later this year, an even better look for Men’s Physique when he’s posing correctly.”
“All these guys that I just mentioned would most likely make the new weights for Men’s physique. They have a good Men’s Physique look,” added Tyler Manion.
Given Jeremy Buendia’s focus on size for the comeback, it will be interesting to see how the judges evaluate his physique. Buendia aims to dethrone Erin Banks and shocked fans recently with a 4,000-calorie diet he’s using to bulk up.
Rivals Banks and Buendia teased fans of their impending showdown with a special Olympia TV appearance a few months ago. Buendia isn’t taking his nemesis lightly. In a recent appearance in Straight Outta the Lair with seven-time 212 Olympia Flex Lewis, Buendia said he’d have to bring a flawless package to 2023 Olympia if he wanted any chance at taking out Banks.
With the division’s rapid growth and popularity, it’s quickly become one of the main attractions at the annual Mr. Olympia show. As the new rules seemingly favor a leaner look in Men’s Physique, it appears the category is moving away from mass in the future.
RELATED: Jeremy Buendia ‘Hovering Around’ 210 Lbs in Update, Reveals His Steroid Cycle
Watch the full video from the NPC News Online YouTube channel below:
Published: 9 June, 2023 | 12:04 PM EDT
Lee Priest Shares Diet Philosophy in Contest Prep: ‘Always Dieted 16 Weeks Minimum’
Australian bodybuilding veteran Lee Priest rose to the highest level of competition during his days of competition. He presented insane arms and granite conditioning on par with some of the freakiest mass monsters of the Men’s Open class. In a recent episode of IFBB AMA, Priest shared his diet philosophy for contest preps.
Lee Priest first made a name for himself with his impressive muscle mass, size, and detail in the IFBB Pro League in the 90s. Hailing from Australia, he dominated the national circuit before making his way to the most elite fitness showcases in the world, such as the Arnold Classic and Mr. Olympia contests.
Priest proved to be one of the most disciplined athletes in the sport with six Mr. Olympia appearances against Dorian Yates, Ronnie Coleman, and Chris Cormier. His longevity saw him enjoy an illustrious career that spanned over two decades with his final outing resulting in a win at the 2013 NABBA Mr. Universe.
Since stepping away from competition, Priest has turned into an analyst known for his candid takes on controversial issues. In Nov. 2022, he opened up about gaining 20 pounds of solid muscle by taking Deca (Nandrolone) as a teenager. He credited daily training and proper nutrition for helping him retain muscle mass after coming off his steroid cycles.
Lee Priest / Instagram
Priest gave fans a look into some of his favorite exercises to build jacked forearms earlier this year. To much surprise, he revealed he did not train the muscle group and believes his genetics boosted the growth.
Lee Priest sparked debate about eliminating the Men’s 212 division five months ago. Given the rise in talent from the division, he theorized the elite competitors would be able to hold their own in the Open class and suggested dissolving the category.
As far as training goes, the 50-year-old offered tips on maximizing the preacher curl to get bigger biceps and optimize the pump. Priest laid out the ideal rep ranges along with different techniques and equipment to utilize for maximum gains.
Priest continues to train regularly in his later years. He reflected on the differences in his training and diet plan over the years from when he was competing in his 20s to now. He revealed not much had changed in his regimen except for some workout modifications.
Lee Priest shares diet philosophy in contest prep
In a recent YouTube video, Lee Priest shared his thoughts on the dieting philosophy he used while in prep for a contest.
Priest believes switching to a clean diet after consuming whatever he wanted helped him lean out very quickly. He followed a strict diet for at least 16 weeks and would get in stellar shape about four weeks out from a show.
“The thing was I’d go from eating anything I wanted like sh*t food and come Monday I’d go strict on my diet,” said Priest. “I’d go straight to chicken breast and rice and cardio an hour a day, I got the three hours but the first two weeks of my diet I was that sick because here I am eating fats and sugars and everything.
“Now, I just go super clean. My body would just go into this f**king rebound where I just cut all the bad food out, fats and sugars, two weeks I’d be sick until I started getting into the diet but I always dieted 16 weeks minimum. My first two weeks, people were like oh you lost a bit of weight because I cut out all the preservatives and the sodium. I’ll drop about 15 pounds in two weeks just from water.
“My face would be [shrunken], go in a bit. Almost like I just dropped water weight and then it would slow down. I was always ready about 12-13 weeks and then I did all my photo shoots before the contest so I’d get in shape pretty quick once I turned it on.”
Lee Priest / Instagram
Lee Priest admitted he’d find it more challenging to stick to a diet if he went into prep lighter.
“One year I started my diet I only got to like 250 and mentally hit was harder because if I’m 285, I’m a fat pig I figure f**k Lee, you’ve got to train hard, you’ve got to diet strict, gotta do cardio. When I started with 250 I’m like I’m already 30 pounds ahead I can take it easy. So, I found it actually harder getting ready when I was lighter. When you’re heavy, you got motivation to get in shape.”
He gave his take on eating fruits while in prep for a show.
“I did a lot of [s**t loading]. When I came to America, I didn’t do. But I did it through my whole career. I ate a ton of fruit and now I hear some bodybuilder saying they’re starting to have fruit in the diet I’m thinking I always did that. Because when I went to America people were like, can’t have fruit, it’s got sugar in it. I’m like, I’m training twice a day. I’m doing two to three hours of cardio. I don’t think having a couple of apples is going to do anything to me.”
Lee Priest expressed his willingness to take on bodybuilder Jay Cutler in a guest-posing appearance in light of the upcoming 2023 Masters Olympia. He suggested hosting a Golden Era seminar where he could engage in a friendly battle with the four-time Mr. Olympia.
Earlier this week, Priest called for a superhero showdown with bodybuilding icon Kai Greene to entertain fans, which would surely bring back some fond memories for all parties involved. His latest offering will certainly add more clarity for competitors on how they can improve their diets while in contest prep.
RELATED: Lee Priest Reflects on Maintaining Muscle Mass: ‘Even If I Came Off a Cycle, I Never Really Lost Size’
You can watch the full video below.
Published: 8 June, 2023 | 4:39 PM EDT
Jay Cutler, Milos Sarcev Talk Fantasy Battles: Jay vs Dorian Yates, Phil Heath vs. Ronnie Coleman
Bodybuilding legend Jay Cutler left a storied career behind but still serves as a visible ambassador for the sport. In a recent Cutler Cast Podcast, Cutler and Milos Sarcev discussed past Mr. Olympias and how they’d fare against each other in hypothetical match-ups.
The Men’s Open division has undergone immense changes since the 1990s, which saw six-time Mr. Olympia Dorian Yates‘ successful reign. He ushered in an era of mass monsters, a valuable blueprint that athletes have followed decades after his exit from the sport.
In 1998, Ronnie Coleman shocked the bodybuilding world. He brought an unparalleled level of size, conditioning, and vascularity. Not to mention, he’s considered one of the strongest bodybuilders to ever compete, having been made famous for his epic 2,300-pound leg press and 800-pound squat for two reps.
In 2006, Jay Cutler was the chosen one, after almost a decade-long reign, the Massachusetts native did the impossible: he took out his rival Coleman. Cutler held on to the title in 2007 in a controversial contest. Eventually, Cutler would lose his championship honors in 2008 to Dexter Jackson, only to become the first Open athlete to ever win back the Mr. Olympia title a year later.
In the mid-2000s, Phil Heath established himself as a champion under the guidance of Hany Rambod. With cartoonish muscle density and three-dimensional fullness, Heath tied Arnold Schwarzenegger‘s record of seven Mr. Olympia titles.
All of these Mr. Olympias took drastically different paths to establish their dynasties. In their latest offering to fans, Cutler and Sarcev looked closely at how these champions would have fared against each other had they shared the stage.
Jay Cutler & Milos Sarcev Talk Dorian Yates vs. Cutler/ Ronnie Coleman vs. Phil Heath
According to Milos Sarcev, he underestimated the hardness and completeness of Yates’ rugged physique. However, he believes “any version” of Cutler could stand against Yates had they competed.
“Dorian never had good arms but has lines… you know. I don’t think Dorian had the greatest arms, greatest shoulders, greatest chest, greatest abs, greatest legs but put it all together it’s like holy moly. Lat spread, he was killing everybody. Side chest and side triceps, I really didn’t think he’d look as good when I watched the thing, but then I was like what am I talking about he’s good.”
“They say it’s not even fair to compare [past champions from different eras]. Jay said you have to really see it to believe it and appreciate the kind of hardness and dryness, the fibrotic tissue, would 2009 Jay be overwhelmed by any version of Dorian? No. Dorian would not overwhelm you, right, for sure, right.”
“I didn’t have the crazy back and the hardness,” added Cutler.
“Your shoulders are wider, your arms are better,” replied Sarcev.
Even though Heath possessed a freakish and one-of-a-kind physique, Cutler believes Coleman would have defeated ‘The Gift.’
“It’s like arguing Phil Heath versus Ronnie Coleman. Phil had a lot of things going on, but I think if you put him next to Ronnie in his prime he would get overwhelmed a little bit, you know. I’m asking you for the greatest physique ever,” Jay Cutler said.
Before ending the discussion, Sarcev and Cutler agree the greatest physique of all time belongs to Ronnie Coleman.
“’98 Ronnie for me, yeah,” stated Sarcev.
“I think a lot of people would say that same thing,” Cutler said. “I’m a little disappointed people forget about those guys [Lee Haney] and we never talk about Arnold how he was great or how Sergio was great. Even Frank Zane and all these guys, the early guys, you have to take into account the era, the equipment they use. Think about how advanced everything is now.”
This isn’t the first time that Jay Cutler praised Coleman’s prime physique. He joined the Don’t Be Sour podcast recently, where he laid out why Ronnie’s physique has yet to be matched by a contemporary competitor. He specified that Coleman’s combination of crazy muscle density and conditioning made him an extraordinary talent in the sport.
Coleman’s body stands out as the best ever for Sarcev and Cutler. Though, the debate as to who possesses the greatest physique is never truly over.
RELATED: Dana Linn Bailey Joins Jay Cutler, Defends Natural Status, Talks Health Scares & Thyroid Issues
You can watch the full video from the Cutler Cast YouTube channel below:
Published: 7 June, 2023 | 7:21 PM EDT
Frank McGrath Shares How to be a Bodybuilder on Dialysis
Canadian bodybuilder Frank McGrath has an inspirational story, unlike any other competitor in the sport. Although he stepped away from professional competition years ago, he maintains a high level of personal fitness and stays engaged with the community online. In a recent episode of IFBB AMA, McGrath shared tips on how to be a bodybuilder on dialysis.
Frank McGrath found his passion for fitness after coming across legendary bodybuilder Arnold Schwarzenegger in his teenage years. He was a relatively smaller kid and started weight training to pack on the pounds. While studying at university, McGrath won his debut contest in 2000. He participated in other regional shows before securing his Pro card by handily dispatching the competition at the CBBF Canadian Championships in 2003.
During his days of competing on stage, McGrath gained attention for his unreal arm/forearm muscle development with insane vascularity, muscle detail, and proportions. Besides his competitive career, McGrath made a name for himself as a fitness model gracing several magazine covers, including Muscle and Fitness, Flex magazine, and Sports Illustrated. His celebrity skyrocketed after he signed a deal with Universal Nutrition for the Animal Training Series brand. His work with the company helped him break into the mainstream beyond bodybuilding.
Frank McGrath / Instagram
McGrath showed a lot of potential from the start. He turned in a strong performance at the 2011 Tampa Bay Pro where he took bronze and followed up with a fourth-place finish at the 2011 Toronto Pro Invitational. He earned an invite to the Mr. Olympia competition and finished on the periphery of the top 15 in his maiden showing.
The 44-year-old was forced to the sidelines due to multiple injuries and a car crash. He managed to make a comeback but eventually moved on from competition after a final outing at the 2015 IFBB Ferrigno Legacy.
In Aug. 2018, Frank McGrath collaborated with iconic bodybuilder Flex Lewis for an intense lower-body workout. The seven-time Men’s 212 Olympia champion blasted his legs with McGrath in preparation for his final win at the 2018 Mr. Olympia show. The duo appeared to get along well and regrouped for another brutal arms workout in honor of the late Dallas McCarver.
McGrath teamed up with fitness sensation Tristyn Lee for a sleeve-busting arms training session in Dec. 2021. He guided the youngster through the challenging workout targeting the biceps, triceps, and forearms. Lee lauded McGrath’s stellar arms and revealed he got to cross one item off his bucket list.
Frank McGrath shares how to be a bodybuilder on dialysis
In a recent YouTube video, Frank McGrath shared some of his best tips on how to be a bodybuilder on dialysis.
He recommended focusing on recovering properly and not overdoing things in the gym.
“I was born with one kidney, never really had any problems my entire life. I still continue to do bodybuilding even though I knew the risks and I was very lucky that I didn’t have any serious problems until I got a little bit older,” said McGrath. “You can still be a bodybuilder, still do all that stuff but you have to take time off and that’s hard for a lot of people to do. Come off gear, you’re going to get smaller, weaker, not as strong, not going to feel as good but that’s part of the game. You’ve got to give your body a break, time to recover, and not overdo it. That’s one of my biggest tips.”
McGrath cautioned against eating too much junk food.
“Also, your diet. I’m known for eating a lot of junk food and junk food isn’t always the best for your organs. Don’t go crazy with that stuff and you still enjoy your food.”
He stressed the importance of not overexerting your body and suggested training three to four times a week with adequate rest.
“Understanding that to continue doing what you love to do you need to adapt to new situations. You can’t stay the same person forever so I’ve learned to train less and save my energy for the days that I can’t train. There’s times when I train seven days a week. Now, I probably train three to four times a week and I’ve still been able to maintain 245 pounds. Dorian Yates used only trained three to four times a week and Mike Mentzer. You can do the same workouts just more condensed and more time to rest. I realize too there’s times that I can train and the best thing for me to do is just to back off let my body rest, get the energy back, and hit the gym when you feel good again.
“It’s definitely been a struggle more mentally than anything knowing that you’ve got a machine that keeps you alive. It was a lot to do at first and didn’t talk about it to anybody for over a year. I don’t know if I felt embarrassed or ashamed or whatever but I was definitely afraid of how people would judge me. It was difficult.”
Frank McGrath’s latest offering will certainly provide a lot of value for those in a similar spot. He’s living proof that any hurdle can be overcome no matter what and his guidelines on how to train will likely inspire the next generation.
You can watch the full video below.
Published: 7 June, 2023 | 12:13 PM EDT
Jeremy Buendia Shares 4,000-Calorie Bulking Diet in Preparation for 2023 Mr. Olympia Comeback
Preparations for Jeremy Buendia’s anticipated return to action are heating up. In a recent YouTube video, Buendia showcased his massive seven-meal diet consisting of over 4,000 calories as he inches closer to 2023 Mr. Olympia.
Competing actively, Jeremy Buendia reached the top of the sport with exceptional balance, conditioning, and a symmetrical upper body. At the time of his reign, he was known for his confidence and outspoken nature, which was often misinterpreted as arrogance.
“I don’t have any excuse this time, I better be in shape,” shared Buendia.
The fan-favorite dominated the Olympia stage in his respective category for four years straight from 2014-2017. He made a play for a fifth Men’s Physique title in 2018 but was unable to stop three-time winner Brandon Hendrickson.
While he’s remained away from the stage, Buendia never took his foot off the gas, especially in the training room. Comeback rumors swirled for years, and in 2020, it appeared fans were on the brink of seeing Jeremy compete again. However, the return never materialized.
Last September, Buendia announced that he would finally return to the Mr. Olympia stage. Before last year’s mega-event took place, Buendia and Erin Banks got into a heated argument on Olympia TV. Suffice it to say, cooler heads did not prevail. Angst, aggression, and hostility took over their discussion, further exciting fans about their impending showdown in Orlando, Florida this Nov.
Jeremy Buendia Talks 2023 Mr. Olympia Comeback Progress, Sitting at 201 Lbs, Shows Off 7-Meal Diet
According to Buendia, he and his team are now pushing hard to ensure he consumes seven meals a day. His latest diet saw him consume over 4,000 calories in a 24-hour period.
“Slowly [I’ve] increased the calories as we go along. I started at 3,500 calories, worked to 4,000 calories, now past the 4,500 calories. Been watching my weight go up and down slightly, woke up about 201 this morning. That’s actually the same weight I was four weeks ago but my body fat is significantly less.”
“Today, we’re really going to push to get that seventh meal in to really get all those calories in to help put me in that surplus to help me pack on some quality muscle.”
Find the full seven-meal plan below:
Meal 1 – 88.2 grams carbs, 75.6 grams protein, 18.25 grams of fat
10 oz of liquid egg whites
2 whole scrambled eggs
50 grams of chicken breast
1 slice of sourdough
85 grams of oats
100 grams of strawberries
2 packets of Stevia
Energy Drink
Green Tobasco hot sauce
margarin
total: 785.5 calories
Meal 2 – 108 grams carbs, 65.2 grams of protein, 11.5 grams of fat
200 grams of chicken breast (seasoned with garlic, salt, onion powder, and barbecue sauce)
yams sweet potato
pickle
total: 796 calories
Meal 3 – 91.3 grams carbs, 60 grams of protein, 11.2 grams of fat,
Rice
200 grams of lean red meat
2 whole eggs
8 oz of pineapple
total: 706 calories
“I don’t have any excuse this time. I better be in shape. I’m my toughest critic, I never think I look as good as I actually do and I think people like to tell me what I want to hear,” said Jeremy Buendia. “I’m not going to get that one in before leg day, so we’re going to switch it up.”
Protein Shake
Bagel
Tablespoon of peanut butter
Meal 4 – post-workout – 108 grams carbs, 59.5 grams of protein, 23.9 grams of fat
300 grams of sweet potato
egg white
chicken breast
total: 885.1 calories
Meal 5 – 88 grams carbs, 47.5 grams of protein, 17.9 saturated 17.95 grams of fat
Flank steak
white rice
one whole egg
total: 703 calories
Meal 6 – 88 grams carbs, 66.5 grams of protein, 25 grams of fat
garlic salt
onion poweder
chicken breast
barbeque sauce
white rice
total: 843 calories
Meal 7 – 57 grams of carbs, 33.8 grams of protein, 9.5 grams of fat
Cream of rice
chocolate brownie
5 oz of egg whites
total: 449.5 calories
Buendia touched on his upcoming back workout in an Olympia TV collaboration with reigning Men’s Physique Olympia Erin Banks. After traveling internationally, Buendia says his focus is on a ‘body recomp’ and getting his diet locked in on a more consistent schedule.
Months ago, Buendia appeared in a Straight Outta the Lair podcast with seven-time 212 Olympia kingpin Flex Lewis. During the open and honest discussion, Jeremy said the only way he overtakes Banks on the Olympia stage is if he brings a ‘flawless package.’
“I’m in preparation for my Olympia battle with Erin Banks next week in Phoenix, Arizona. We’re doing a back workout for Olympia TV. I was doing a body recomp, taking some time off a few months ago, cleaned up, and really healthy to prepared for my Olympia prep.
Had a trip international with one of my sponsors, came back and my physique was not where I wanted it to be or where I needed it to be. My metabolism wasn’t operating very efficiently, I wasn’t eating regularly. The past four weeks has been a body recomp, trying to re-establish the food in my diet and get back on a consistent schedule.”
With less than five months until the biggest event of the year, Buendia is wasting no time during preparations. In addition to showing off impressive physique updates, the 32-year-old continues to turn heads with extreme training sessions. The last time fans saw him pumping iron, he annihilated a push-day workout.
With one of the most exciting rivalries in the sport against Erin Banks, Jeremy’s comeback could end up being the most memorable affair at 2023 Mr. Olympia. Should he upset Banks and take home the title, it would bolster Jeremy’s status as the greatest Men’s Physique competitor of all time.
RELATED: 4x Physique Champion Jeremy Buendia Gives Tips For Rear Delts
Watch the full video from Jeremy Buendia’s YouTube channel:
Published: 7 June, 2023 | 12:00 PM EDT
Chris Bumstead Unveils Private Gym In-the-Making, Talks 2023 Olympia Diet & Battling Anxiety
Classic Physique kingpin Chris Bumstead is already laying the foundation for his next title defense in November. In a recent YouTube video, Bumstead detailed his new four-meal nutrition plan and discussed his experiences battling anxiety. Chris Bumstead has quickly become the most successful Classic Physique Olympia of his era. In 2019, he dethroned the two-time champ, Breon Ansley. Since then, no one has challenged his dominance in the category, which has grown tremendously since its inception in 2016. Bumstead’s journey to a fourth title was met with adversity and obstacles. For starters, he and his brother-in-law/long-time coach Iain Valliere parted ways so they could each give their own careers equal focus. At a crossroads, Bumstead teamed up with decorated guru Hany Rambod, who also coaches Mr. Olympia Hadi Choopan and Derek Lunsford.
His next roadblock took place on the Olympia stage, as Bumstead was forced to compete with a torn bicep last December. Following his decisive victory, Cbum revealed that with the help of his new coach, he was able to overcome the setback. As a four-time Classic Physique Olympia, fans are eager to see the sport’s most popular man perform once again. He recently took part in Q & A to discuss his current season and further preparations.
Bumstead Says He’s Down to 4 Meals Instead of 6 & Shows Off New Gym Location In the Works
As part of Bumstead’s new four-meal diet, he intends to consume roughly 260 grams of protein daily, roughly 1 gram per pound of body weight.
“How many meals a day do you eat? Basic question but I’m answering this because I recently changed it. I’ve touched briefly on it in my last video but I used to always consistently push myself to eat six meals a day or at least five meals and a shake but now it’s reduced to now four meals and a shake, so I have breakfast, two meals at work, and then a shake, and then one meal before bed. Because I’m still trying to get the same amount of protein content, I’ve just increased the amount of chicken, fish, or whatever I put in my meals. Honestly, my digestion has been so much better. The key to sleeping is not having a full belly when you go to bed,” said Bumstead. “As I always say, there’s no perfect way to do anything, experiment with what works best for your body. But I would say a minimum of four [meals] if you’re a bodybuilder because there’s just too big of a gap between it.”
Next, Cbum offered fans an early look at his private gym, a project he hopes to have completed 18-20 weeks from 2023 Mr. Olympia.
“Here we are. This is the future home of the 2023-2024 and beyond Olympia Prep series. The Bum lifting club if you will. My private little gym. Something everybody dreams of when you start working out, having your own gym. But even more so, having a private gym.” “Just me here if I want to train later at night, other people can come. Being at Revive, a lot of people come to visit, a lot of people come from my work and sometimes it’s hard to be there and get in the right mindset, not my music playing, so it’s just being able to control the environment and I can set my own tone to the workouts. I think it’s going to help me excel into this prep. The goal is to build this thing out 18-20 weeks from the Olympia.”
Bumstead Talks Habits, Mental Struggles, and Stress: “I’m Still Fuc*ing Battling It”
According to the 28-year-old, he suppressed his emotions for most of his life. However, he’s now learning to communicate as a means of mitigating stress and anxiety.
“That’s what I tried to do my whole life, I tried to control certain habits of mine and that’s when you’re fuc*ed. Because when you’re trying to control anxiety you have anxiety about the control you’re putting on it because anxiety is usually from putting pressure on things outside of your control. So now you’re putting more control on your anxiety and you don’t have any help over it and it creates more stress.”
“I’m still fuc*ing battling it. Learning how to relax when it comes. Accept that it’s there and not be too hard on myself. Just understand that it’s part of life whatever I’m doing there’s probably a reason it’s making me anxious because it’s probably important.” “Also, something that took me a long time to learn and still learning is communicating about it. My whole life I’ve fuc*ing held stuff in and I didn’t feel like I should talk about my stuff and felt like I could handle it on my own and thought it would be a burden if I shared it with anyone, and that made my anxiety grow and get bigger.”
This isn’t the first time Bumstead has been open and honest about his competitive spirit. In a recent episode of the Don’t Be Sour Podcast, Cbum reflected on the burden of being a reigning champion. He hopes to leave the sport on top and the dread of losing his status as champion fuels him at each competition. RELATED: Rich Gaspari: ‘Chris Bumstead Needs 40 Lbs to Win Open Mr. Olympia, No One Is Close to Him in Classic’ The stage is set for Bumstead to defend his title at the 2023 Mr. Olympia showdown, happening Nov. 2-5 in Orlando, Florida. Fans are excited to witness another clash with rising star, 2023 Arnold Classic winner, Ramon Queiroz.
You can watch this full video on Chris Bumstead’s YouTube channel:
Published: 7 June, 2023 | 12:06 AM EDT
Ronnie Coleman Names Derek Lunsford As His ‘Favorite’ Bodybuilder of This Generation
Ronnie Coleman, a living legend with eight Mr. Olympia titles, has seen talent come and go since stepping away from the stage. In a recent YouTube video, Coleman named Derek Lunsford and Samson Dauda as his favorite two bodybuilders.
While making history as one of the winningest Mr. Olympia athletes to ever take part in the sport, Coleman built a massive physique that has stood the test of time. En route to defending his title for almost a decade, he battled on stage with fellow icons such as Jay Cutler, Dexter Jackson, and Flex Wheeler.
Since retirement in 2007, Coleman has been open about his career. He credits Flex Wheeler for helping him win his first Mr. Olympia after connecting with coach Chad Nicholls. The sport has certainly undergone changes since Ronnie’s time on top, but that doesn’t mean he’s stopped sizing up the Men’s Open.
Weeks before last December’s 2022 Olympia event, Coleman predicted Derek Lunsford would serve as Mamdouh ‘Big Ramy’ Elssbiay’s greatest threat. However, the contest’s outcome saw Hadi Choopan reign supreme against a stellar lineup. Coleman was blown away by Lunsford’s runner-up appearance though, so much so, he is now predicting the former 212 champ will win 2023 Olympia this November.
Ronnie Coleman Discusses New Era: Names Derek Lunsford & Samson Dauda As His Favorite Athletes
Coleman named Derek Lunsford and 2023 Arnold Classic winner Samson Dauda as his favorite bodybuilders of this generation.
“My favorite bodybuilder at the moment, let’s see… hmm, Derek Lunsford, probably the number one favorite. Probably my number two favorite… I kind of like that guy that won the last Arnold Classic, name is Samson Dauda. If I had to pick a favorite, it’d be those two.”
After taking a closer look at today’s Open class, Coleman praised athletes for hard training and strict dieting.
“I see every generation has its own era. Mostly all of us have to work extremely hard and diet extremely hard and make the biggest sacrifices ever. So, I think that the next generation of bodybuilders is a pretty good class of guys. They work extremely hard. They train hard. They diet hard. So, I think the new generation is a pretty good generation,” said Ronnie Coleman.
Lastly, an optimistic Ronnie Coleman gave fans an update on his health.
“Well, I’m doing pretty good. I’m in great health and my last check-up was back in March. I had a really good clean bill of health as far as my last check-up goes. Now, I have another one probably in a couple of months. So, we’ll see how that goes. But for now, I’m doing pretty good.”
In addition to backing him as a title threat, Coleman recently collaborated with Derek Lunsford. They took part in a grueling back and biceps-focused training session. During the workout, Coleman introduced Derek as the next Mr. Olympia champion.
Whether Hadi Choopan defends successfully has become a topic of debate. William Bonac who decided to take the year off for improvements, believes Choopan will handily retain gold in a few months. However, 2022 third-place Olympia finisher Nick Walker doesn’t see ‘The Persian Wolf’ repeating as champion. Therefore, he predicted the outcome will be determined following a showdown between himself and Lunsford.
Meanwhile, former champ Big Ramy has set his sights on redemption. He finished fifth at the last Olympia and fourth at the 2023 Arnold Classic. Having received a stem cell treatment, fans are hopeful that Ramy will win back his title in Nov. but questions about his commitment to the sport continue to swirl as of late.
There’s no denying that the 2023 Mr. Olympia contest is shaping up to be even more unpredictable than the previous year’s edition. Fans look forward to seeing their favorite athletes back on stage, including Ronnie Coleman.
RELATED: Chris Cormier Reflects on Gunter Schlierkamp Almost Defeating Ronnie Coleman at 2002 Mr. Olympia
You can watch the full video from Ronnie Coleman’s YouTube channel below:
Published: 6 June, 2023 | 1:06 PM EDT
Former Mr. Olympia Dexter Jackson Shares a Girthy Arm Workout
Veteran bodybuilder Dexter Jackson has chosen longevity over the massive build and shed quite a few pounds over the past couple of years. However, he still belongs in the top 1 percent of the populace in terms of fitness. The former Mr. Olympia recently showed how he maintains his massive arms in retirement.
Jackson’s IFBB Pro career lasted nearly 22 years. He competed in the Men’s Open division and peaked in the 2000s. He is hailed among the greatest competitors in the history of the sport. The 53-year-old presented several hurdles to dominant champions like Ronnie Coleman and Jay Cutler. His resume includes five Arnold Classic titles (2005, 2006, 2008, 2013, and 2015).
The biggest achievement of Jackson’s career is winning the 2008 Mr. Olympia title by defeating Cutler. Since retiring from the sport after a ninth-place finish at the 2020 Olympia, Jackson’s potential return has made several rounds in sports media. However, he is dedicated to health and family, having no interest whatsoever in wearing the posing trunks again.
Jackson has gotten fairly active on the internet in recent months and routinely posts his workouts to his YouTube channel. He acquainted the fans with his arms workout in the most recent video. So let’s check out how “The Blade” maintains his massive arms.
Dexter Jackson goes through an arm workout
Jackson originally intended to train his chest on the day of recording the video. However, he experiences recurring pain in the wrists. It usually lasts for a couple of weeks and restricts him from lifting heavy weights during this time.
“That’s been going on for like 10 years of my life. So we’re going to switch things up. We’re going to go ahead with arms instead of chest,” Jackson explained.
As a result, he chose to train his arms instead of his chest, as arms typically respond to moderate weights and higher volume, putting less stress on Jackson’s wrists.
Drag Curl
Jackson hails drag curls as one of his favorite arms exercises. Drag curls are a variation of the straight bar curls, and Jackson explained the correct technique to perform them.
“The reason I call them drag curls is because you wanna drag the bar up your stomach, okay? And you’re curling like this (with the bar really close to the front of the body)… Elbow is way back as far as it can go. You’re squeezing it up top… You want that good peak exercise? This is it right here…” He said.
He maintains an 8 to 12-rep range for each one of his sets and cranks out four sets of drag curls to work the biceps.
Seated Cable Overhead Curl
Jackson then takes up the cable machine variation of biceps curls. Cable machines keep the muscles under tension throughout the range of motion. This helps bring about hypertrophy more effectively. This is especially beneficial for bodybuilders as hypertrophy and muscle gain are the primary goals. Additionally, working the biceps in an overhead position puts more emphasis on the short head of the biceps, which results in epic guns. (1)
Once again, Jackson performs approximately four sets of this exercise and takes up the dumbbell hammer curls next.
Dumbbell Hammer Curl
Hammer curls are an excellent way to work on the overall girth of the biceps. A very simple variation of the standard dumbbell curls, this exercise works the elbow flexors — biceps brachii, brachialis, and the brachioradialis muscles in the arms. (2)
Jackson wraps up the biceps segment of his workout with four sets of dumbbell hammer curls as he shifts his focus on the triceps.
Quad Set: Cable Triceps Pushdown, Seated Dip Press, Pushdown on Assisted Dip Machine, and Rope Triceps Pushdown
Jackson has been following this triceps training method for nearly a decade to get a good pump, and by the looks of it, it has undoubtedly benefited him. Jackson performs one set of all four exercises in rapid succession. He repeats this circuit three or four times, depending on how he feels on a particular day.
He starts with cable triceps pushdowns and follows up with seated dip presses on a Matrix selectorized machine. After this, Jackson does triceps pushdowns on an assisted dips machine. He uses the knee pad of the dip press machine as a handle and pushes it down to stimulate the triceps. The final exercise in the quad set is the triceps rope pushdown.
Jackson suggests twisting the wrists outside while pushing the weight down to create the full elbow flexion necessary for triceps activation. He repeats this circuit three times to finish off the arms workout.
Overall Workout:
Biceps
Triceps
Jackson is happily living his retired life and has nearly abandoned pharmacological assistance to build and maintain his physique. He enjoys spending time with his grandchildren and focuses on staying healthy at this stage of life. During this workout, Jackson reiterated that he would not return to competition under any circumstances.
“I would not be stepping on stage again. People think your body is back on sh*t again. And I am like, no TRT, no HRT, none of that crap. Just keeping my meals to about three meals a day. Anything more than that, and my a** gonna go up in weight. I am content with only two. But if I want to do it two (meals per day), my weight will drop. I am between 200 and 205. Perfect weight, feeling good, and looking good.”
A jacked physique constitutes a huge part of a bodybuilder’s identity and self-image. As a result, many retired bodybuilders find it difficult to let go of it and drop to average size, even if it means health and longevity. Jackson is one of the few men who made that transformation and set a positive example for other bodybuilders to follow after they hang up their posing trunks.
You can watch the full workout video here, courtesy of Dexter Jackson’s YouTube channel:
References:
Overhead Cable Curl – Variations, Benefits, Form and Techniques (Author – Dr. Malik, Tom Miller CSCS)
Hammer Curls: How-To and Variations (Author – Travis Edwards, PT, MPT, Medically reviewed by Jake Tipane CPT)
Published: 6 June, 2023 | 9:11 AM EDT
Calum Von Moger ‘Finding His Own Place Back in World’ Talks Bodybuilding and Future Plans
Influencer and bodybuilder Calum Von Moger is still finding his footing in life after suffering from a series of setbacks. In a recent YouTube video, Von Moger discussed his late brother Eddie passing away, his thoughts on bodybuilding, and what’s to come next on his journey of self-discovery.
“I’m a fitness influencer, I also used to do a lot of bodybuilding competitions back in the day. I’ve had a lot of setbacks recently but I’m also very well known for my comebacks and this is a part of my story,” Von Moger shared.
Von Moger became an instant sensation in fitness and bodybuilding following his portrayal of Arnold Schwarzenegger in the thrilling docudrama, Bigger. Having displayed a striking resemblance to the legend, fans expected that it was only a matter of time until Von Moger was dominating the bodybuilding stages.
However, on his way to superstardom, he encountered adversity that would derail his career. Last January, Calum slashed the tires of a man’s car in a fit of road rage. The situation escalated after police found several weapons in Von Moger’s vehicle, such as brass knuckles, a tomahawk, and a hunting knife. Even though he admitted to the offense, these troubles were just the tip of the iceberg.
Von Moger had close-call with death when he leaped out of a second-floor window. While he recovered fully, Von Moger was in a coma for six days. He later attended rehab for a drug problem. With time to reflect, the Australian native decided to change his life for the better.
He started posting regular YouTube videos again, where he showcased his training sessions. In March, tragedy struck. His brother, Eddie Von Moger, had gone missing and was later found dead off the coast of an Australian beach. Von Moger is still in a state of mourning but hopes to embark on a new journey in life. In his latest endeavor, he updated fans on his mental outlook, struggles, and plans for the future.
Calum Von Moger on Future: “I’m Not Really Worried About My Fitness Goals or Ambitions Anymore”
The 32-year-old said he’s still trying to wrap his head around the sudden loss of his brother.
“The biggest adversities that I’ve had to face this year have certainly been losing my little brother Eddie. That was and still is the toughest thing that I’ve had to deal with. It came really suddenly and unexpectedly and it’s something I’m still trying to process. It’s not easy. It’s not something I’ve ever experienced before having lost someone.”
It’s been a difficult year for Von Moger, and he’s unsure what the future holds for him.
“That and also finding my own place back in the world, back online, social media. I’m having to work on getting a lot of self-confidence in myself again, accepting who I am today and what my goals and future are going to look like. This is something that I’m discovering as I go along. I just hope that in time that it’s going to reveal itself to me. I’ve got to have faith.”
“It’s been really hard. I won’t lie. It’s been really hard. I’ve struggled a lot with depression following the events of this year and yeah, I’ve found myself in like a lot of times of weakness and vulnerability, and just a lot of times where I’m by myself and just asking what am I doing, what’s my purpose, what am I here for? Where are things going to lead to next for me?
Yeah, it’s hard because it’s something that I have to figure out on my own I feel. It’s not something that you know… feels like Im in a jungle and I’ve got a machete and I have to hack my way through all these obstacles and there’s no clear path. It’s not like this is the way out, I have to make my way out and find a way through it all. That’s the struggle and the difficult part.”
Looking back on bodybuilding, Calum said the sport influenced the way in which he judged himself and his appearance.
“Bodybuilding is a very how do you say – it’s a very critical sport, a very judgmental sport and I am hyper-judgmental of myself. If I’m not confident in myself and my appearance, it’s hard to share yourself with others and be open and stuff.”
His future plans involve growing a number of business ventures.
“Right now, I’m working on myself as well as getting back online and working with these companies. Boxed Up, Young LA, my own brand, I’m hoping to find yeah stability and I want to find myself in a place where I’m comfortable and I can work.”
Additionally, Von Moger intends to reconnect with his son. In 2020, Von Moger was accused of keeping this child a secret. He later set the record straight and confirmed the child was his.
“I’m thinking that also something I haven’t touched on. I do have a son, a three-year-old son, who I haven’t been able to be in his life very much. That plays in my mind a lot now. He’s in California. I think that I’m thinking it would be good for me to be closer to him and be and it would be nicer to be closer to him and see him regularly and be in his life.”
“I think that would help me find my purpose again, in life as well,” Von Moger added. “I used to always focus everything on me and what am I doing, what are my goals, my ambitions, but that focus has really shifted. I’m not really too worried about my fitness goals or ambitions or my appearance anymore. I’ve accepted that I am how I am.”
Lastly, Von Moger talked about the scars on his arm, which he presumably received after jumping out of the two-story window.
“I have these scars, I have 87-something stitches in this arm. So I’m changed and I’m still accepting this who I am today. I know that I’m not going to be who I once was but it doesn’t matter . I don’t have to be that, I’ve already been it.”
This wasn’t the first update from Calum regarding family matters. In April, the fitness star opened up in an emotional interview about his brother’s death. Von Moger explained that his mind is constantly elsewhere and was thankful for fans at the 2023 Arnold Classix Expo who were considerate of his feelings.
Calum looks to be done with bodybuilding, but his love for training continues to draw him to the gym. Despite an uncertain future, Von Moger appears to be in a more tranquil state considering the events he’s endured lately.
RELATED: Calum von Moger Issues Statement Regarding Recent Troubles: “I’m Sick of Fake People. Period.”
You can watch the full video from Calum Von Moger’s YouTube channel below:
Published: 5 June, 2023 | 7:08 PM EDT