Tag: Videos
Milos Sarcev and Jay Cutler Talk Big Ramy’s Future: ‘He’s 100% Not Doing 2023 Mr. Olympia’
Attention is quickly shifting to Men’s Open contenders expected to push each other at the next Mr. Olympia contest. In a recent Cutler Cast episode, Milos Sarcev discussed Samson Dauda’s confidence levels and laid out whether or not Mamdouh ‘Big Ramy’ Elssbiay plans to compete in November.
The bodybuilding world has seen plenty of notable changes in the league lately. Last December, mass monster Elssbiay was unable to repeat as champion. Instead, fans were treated to a three-man battle between Nick Walker, Derek Lunsford, and Hadi Choopan.
‘The Persian Wolf’ eventually won the title, which sent shockwaves through the community considering he used to compete as a 212 bodybuilder. Meanwhile, Big Ramy dropped gold and left Sin City in fifth place. He later committed to his career and assured fans he wouldn’t retire.
In March, the 35th Arnold Classic took place. Walker entered the contest as the highest-ranking Olympian. However, he was denied gold after Samson Dauda delivered the best package of his career. While some fans took issue with the outcome, Walker regretfully accepted his runner-up finish. As for Big Ramy, he brought a stellar look but was awarded fourth place.
Sarcev has been open about his progress with Samson Dauda. In preparation for the Arnold Classic, Sarcev revealed that Dauda incorporated trenbolone for the first time during contest prep, which seemingly paid off. As a result of the victory, Dauda emerged as a top threat to Choopan’s title at 2023 Mr. Olympia.
Milos Sarcev Highly Doubts Big Ramy Will Compete at 2023 Mr. Olympia, Jay Cutler Says His ‘Arms Are Suffering’
Speculation about Big Ramy competing in November continues to dominate online discussions. Sarcev was the latest figurehead to suggest he sit out the November contest.
“He’s not big big Ramy, right? It’s not 3X it’s just XL, obviously, he’s probably not training and doing supplementation and everything. He looked great still. But we expect an ultimate freak, so Big Ramy would usually dominate the group of people if he steps on the stage. With five or six people he’d be the biggest one. I mean, he didn’t dominate. Samson was right there just as big or bigger.”
In a recent The Menace podcast, head judge Steve Weinberger made a special appearance. He explained that it would be best for Big Ramy and the longevity of his career to sit out of Mr. Olympia this year. Given that Ramy’s stem cell treatment can take up to six months to show results, perhaps the time away from the stage would revitalize his physique.
“Steve Weinberger said in a recent interview that he would want him to rest and have a good off-season to regain the muscle that he has lost due to those injuries, whatever. We won’t admit it or not. There is still – triceps is still not exactly. The back, shoulders, not exactly like they used to be. He’s 38 years old,” said Sarcev.
“The arms seem to be suffering a little bit right,” specified Cutler.
“Ramy? No 100% [he’s not doing the Olympia],” Milos Sarcev suspected.
Sarcev: ‘Complete Samson Dauda Believes He Can Beat All the Guys at 2023 Mr. Olympia’
According to Sarcev, Samson Dauda just started his Mr. Olympia prep.
“Samson has a complete package, like overall, he’s so impressive. I mean he’s 300-something pounds. He was not as heavy as normally because we took time off, rested, and everything. He’s just starting his Olympia prep. The combination of size, width, thickness, the shape, you know Samson has it and everybody… he’s going to be a problem. He is now equally motivated and confident like Nick would be, yeah, he could beat all the guys,” said Milos Sarcev.
When discussing Duada’s possible weaknesses, Sarcev suggested that he mainly needed to work on his back. Recently, Dauda appeared in a Muscular Development interview, mentioning that he could defeat Lunsford and Choopan with added detail from behind.
“It’s not a weakness, but we need to improve still width and thickness of the back. Because back shots… I don’t believe shows are won from the back, but it’s major. So, that’s the comments that he needed. Before he needed a little bit more width in the shoulders, now he has that. Nobody mentions it. He needs to be wider. Let’s say conditioning to be at that level of super hard condition guys like Derek from the back, Hadi from the front, some of those guys… to match that conditioning,” Sarcev explained.
Cutler argued shows are no longer won from the rear and said he didn’t have the best back during his respective career.
“Shows aren’t won from the back, but if you have a whole lot of other stuff, that’s what shows are won from. Listen, I probably didn’t have the best back of everyone, but obviously, I was wide. But, condition-wise, whatever, I still had a lot of other poses right,” added Jay Cutler.
In addition to Cutler and Sarcev, athletes rep Bob Cicherillo has made steady podcast appearances to lay out his thoughts on the upcoming 2023 Mr. Olympia show. Given Dauda’s impressive victory in Ohio, Bob predicted that he and Derek Lunsford are equal threats to Choopan later this year.
With the Mr. Olympia contest approaching in five months, fans are on the edge of their seats waiting to see what unfolds in the Men’s Open. Judging by Hadi Choopan’s physique updates, he is determined to defend his title at all costs.
RELATED: Hadi Choopan Looks Massive in 2023 Off-Season, Shares Brutal Row & Leg Press Workouts
Watch the full video from the CutlerTV YouTube channel below:
Published: 1 June, 2023 | 3:05 PM EDT
Jeremy Buendia Looks Jacked in Recent Physique Update, Crushes a Push-Day Workout
Four-time Men’s Physique Olympia champion Jeremy Buendia is ready to rock the stage again. The 32-year-old will make his competitive comeback at the 2023 Olympia. The event is set to take place from Nov. 2 to 5 in Orlando, FL.
Buendia is a pioneer and one of the most accomplished competitors of the IFBB Pro League Men’s Physique division. He earned his pro card in 2013, the year when the Men’s Physique division was incorporated into the Olympia competition. Buendia returned to the drawing board after a runner-up finish at the 2013 Olympia and came back stronger the following year.
He dethroned the champ Mark Anthony Wingson to secure a victory at the 2014 Olympia and went on a dominant run that saw him defend the top spot at the 2015, 2016, and 2017 Olympia. Buendia last competed at the 2018 Olympia, where he finished second.
The 32-year-old never stopped working and teased a comeback multiple times during a long hiatus. However, the prospects of him competing were put on ice on each one of those occasions.
Having got the fire back in his belly, the California native announced his return a few weeks ago. As a former Olympia champion, Buendia holds a lifetime invitation to compete at Olympia, and he will use this benefit to grace the stage again in 2023.
Buendia will routinely post his workouts on YouTube to keep his fans updated on the progress. Recently, he went through a chest, shoulders, and triceps workout and posted the video on his YouTube channel. So let’s check out how the former champ is gearing up his off-season training to make a solid comeback.
Jeremy Buendia goes through a push-day workout
Buendia shared his thoughts on what prompted him to make a comeback. He also spoke on the plan of action to ease his way into hard training.
“Took some time to mentally prepare myself to get to where I need to be to be back at this point where I can do the prep and be competitive again. I’m back there now. I like to really warm up as good as possible before I jump into heavier weights, and I really gotta check my ego during this prep. I know I’m gonna start feeling good and getting really strong again but making sure that I look smart and prevent injury. One bad rep, and it puts this whole prep to an end.”
With that, he warmed up his muscles sufficiently and jumped into his intense workout.
Incline Dumbbell Press
Buendia kicked off the workout with the incline dumbbell press. This variation of the dumbbell chest press emphasizes the upper pecs (sternal head of the pectoralis major muscles) and imparts a fuller look to the chest. Buendia pushed through several sets using incrementally heavier weights and moved on to the next exercise.
Cable Crossover
For most people, it is just another pump-inducing chest exercise that makes for a perfect finisher. However, cable crossover is a lot more than that. According to an ACE-sponsored study, cable crossover is the third most effective exercise for pectoral muscle activation (after bench press and pec deck flyes). (3) It helps increase the adduction strength of the upper body and helps bring about hypertrophy.
The four-time Men’s Physique Olympia champion utilized this as his second training exercise. He added more stimulus to the pectoral muscles before taking up the next exercise in the routine. While speaking about how the competitive scene has evolved in his absence, Buendia said:
“The divisions have evolved a lot. I’m well aware of that. I can’t bring the same physique I had in 2017-2018 to the Olympia stage and expect to place well. The division’s gotten bigger; it’s gotten better. The guys are really good. I’m gonna give them all the respect in the world… But all I know is I am better now than I was in the past. I’m a lot bigger, I’m working harder, and I’ve got my eyes set on November. We’re going after it; no backing down. Nobody outworks me,” Buendia said about his competition after cranking out a solid set.
Smith Machine Bench Press
The bench press is the king of upper body exercises when it comes to strength and muscle gain. Very few exercises come even remotely close to the benefits this exercise offers in terms of pushing strength gain. Employing a Smith machine for the exercise eliminates the need to control the weight and enables the person to focus more on the target muscles.
Buendia cranked out some heavy sets of Smith machine bench presses and shed light on his recovery methods.
“I’m getting massage therapy, soft tissue therapy twice a week. Chiropractic work twice a month, depending on how I am feeling. Now I will probably start going to a senior physical therapist…”
Following the Smith machine bench press, Buendia took to another flying movement.
Pec Deck Fly
Buendia performed pec deck flyes next to isolate the pectoral muscles. Performing the exercises unilaterally helps remove strength imbalances and achieve complete development. He did the last few reps of every set unilaterally and went on to do a little bit of shoulder work next.
Single-Arm Cable Lateral Raise
Cable machines keep the muscles under tension throughout the range of motion, bringing about muscle hypertrophy more effectively. (1) Buendia performed the single arm cable lateral raises next to work the medial deltoids. He maintained a controlled pace and utilized a full range of motion to make the muscles work optimally.
Dumbbell Lateral Raise
Buendia took to this free weight variation of the previous exercise to fire up the medial delts further and cranked out solid sets.
Cable Triceps Pushdown
Triceps pushdowns work the triceps muscle from a neutral position and stimulate all three triceps heads. It is one of the most common tricep exercises in gyms around the world. Buendia pushed through a few sets of the exercise with slow and controlled movements to pump the triceps and jumped into the day’s final exercise.
Close-Grip Push-up
The good ol’ push-up is the simplest yet among the most effective upper body strength exercises. It does not require any setup and can be done anywhere. Your hands are placed close together in the close-grip push-up variation. This puts far more emphasis on the triceps and the center of the chest than most other push-up variations (Similar to the close-grip bench press). (4)
Buendia wrapped up the training session with a few sets of close-grip push-ups executed with perfect form.
Overall, the workout consisted of the following exercises:
The returning former champ looks stage ready in his recent physique update
It’s been four weeks since Buendia started his Olympia prep. The diet and training routine has started showing results as the four-time Men’s Physique Olympia champion now prepares to capture the title again. In a short video posted on Buendia’s Instagram account, he flaunted his sculpted physique.
Although only the upper half of his body is seen in the video, it is enough to deduce that Buendia is clearly on the way to bringing an impressive package on stage. The broad shoulder, fuller chest, and wide back tapering down into a narrow midsection appear to have the perfect aesthetic package. You can see the video below:
“4 weeks back on my diet complete ??
–
Looking forward to a cheat meal tonight…any guesses what I’m gonna eat?” The caption to Jeremy Buendia’s post read.
Professional sports are evolving faster than ever due to the advent of technology, training methods, and vast stores of knowledge. As a result, it is becoming increasingly difficult for the old guard to fend off the hungry up-and-coming talent, especially after long layoffs. It will be a rare and extraordinary achievement if Buendia can turn the clock back and emerge victoriously at the 2023 Olympia.
You can watch the full workout video here, courtesy of Buendia’s YouTube channel:
References:
Are Free Weights Better Than Machines for Strength Training? (Author – Lauren Bedosky)
Bench Press Ultimate Guide: Muscles Worked, How-To, Benefits, and Alternatives (Author – Patrick Dale, PT, ex-Marine)
Top Three Most Effective Chest Exercises [Authors – Whitnee Schanke (B.S.), John P. Porcari (PH.D.), Emmanuel Felix (PH.D.), Charles Hendrix (M.S. ED.), Carl Foster (PH.D.)]
Close Grip Push Up: How To Do, Muscle Worked, Benefits
Published: 1 June, 2023 | 11:08 AM EDT
Nick Walker on Leg Training for Gains and Chasing the Pump: “Embrace the Suffering”
Men’s Open bodybuilder Nick Walker is eying his next competition taking place in November at 2023 Mr. Olympia. In a recent Going Deep Podcast, Walker discussed leg training, chasing the pump, and the importance of embracing suffering during contest preps.
“People need to understand when you’re suffering, you’re hungry, you’re tired, your strength goes down, you’re in a good spot, it’s a good thing,” Walker shared.
Over the last three years, Nick Walker’s presence in the IFBB Pro League was impossible to ignore. In 2021, he secured consecutive victories at the New York Pro and Arnold Classic. With an imposing combination of muscle density and conditioning, Walker quickly found himself in the top five at his first Mr. Olympia contest.
Following the success, Walker laid out goals for his 2022 season, which included adding size and trimming down his waistline. He opted out of the Arnold Classic won by Brandon Curry to focus on improvements for bodybuilding’s biggest show of the year. Ultimately, the 2022 Olympia event was won by Hadi Choopan, though Walker once again proved himself in third place.
Unlike his rival Derek Lunsford, who chose to stay on the sidelines after the Las Vegas show, Walker entered the 2023 Arnold Classic on short notice. He was denied the title by Samson Dauda in a close-fought battle. In spite of the setback, Walker is fully committed to bringing his best when he returns to the stage in less than six months.
RELATED: How to Get A Skin-Splitting Muscle Pump
Nick Walker ‘Embraces Suffering’ in 2023 Off-Season, Talks Chasing the Pump & Leg Training
Walker reflected on his average rep count during leg workouts and looked back on a tough training session.
“Yes 12-15 reps on leg exercises,” Walker shared. “He didn’t give zero fuc*s. He just ran me through it very very hard. I remember our first actual exercise was a superset of banded leg press and then walking lunges. I could have been done after that, I’m going to be honest, I’m like I’m good.
And then he’s like okay time for hacks. I’m like what? Then we move to hacks and he’s like okay time to move to – I’m like what the fuc*? I went home woke up the next day and felt like I was legit hit by a school bus, so that was fun I enjoyed it. But then I kept coming back every week. People wanted to train legs with us and then we would put them through it and make them throw up.”
As for intensity, Walker explained that he used to train to near failure, but nowadays prefers to stop the movement once he feels an adequate pump.
“I like to think I will stop like as soon as that rep you know you hit, you’re like, ‘Whoa that’s the one.’ Then I kind of rack it,” explained Walker. “Yeah, I normally would get that feeling pause at the top and keep you know… I think that benefits, yes, do I think it helped me get to where I am today? Yes. Do I think I need to do it now? No. I don’t.”
“When I think rest and reserve, I’m honestly not going to be like oh I did like three. No, I’m going to be like, oh I left like one or two in the tank, something like that. It’s like, yeah, as skilled as I believe I am, you want me to believe I did a three r and r? I don’t really fuc*ing know that shit man.”
While it may surprise his audience, Walker believes suffering is an essential ingredient to future success. He added that when he’s struggling with strength, hunger, or energy levels, that’s typically an indicator that he’s losing body fat and getting peeled.
“It’s working [if I’m suffering] that means I’m getting peeled. Then things are going to plan,” said Walker. “Obviously there’s levels but when you’re suffering that hard – you don’t want to do – you’re tired, you’re suffering, you don’t want to get out of bed. That 315 squat last week feels like 600 pounds this week, it’s fuc*ing okay. It’s part of what it is. You have to be so mentally strong that you have to realize that this is part of it. This is what it is. Look at yourself in the mirror.”
“People think they get so caught up in losing muscle, that’s fine, but how do you look? Are you getting peeled? If so, then it’s okay. If you have a good coach, he’s going to know when to give you food again, when to pull. You just have to shut the fuc* up, do as your told and listen and embrace the suffering. A lot of people lack that, embracing.
I embrace this shit I fuc*ing love it. I complain a little bit but at the end of the day, that’s the part I know where it’s fuc*ing go time. I work even harder the more I suffer. That’s when things really start to move. And for me, I want that shit to happen faster now. So I’m going to work even harder to make it happen faster,” said Nick Walker.
This isn’t the first time Walker’s passion and mentality toward the sport was brought up. In a recent The Truth Podcast, Fouad Abiad and coach Hany Rambod laid out why Walker has been so successful at a young age. They stressed that Walker lives bodybuilding 24/7 and his commitment to the sport is unrivaled.
Walker is determined to endure the pain necessary to claim a Mr. Olympia title. As the winner of the Olympia People’s Champ Award last year, he has a strong chance of pushing Choopan at the upcoming contest.
Check out the full video below from the Going Deep Podcast:
RELATED: Nick Walker Shares ‘Morning Routine’ Supplement Stack and Shake for Optimal Digestion
Published: 31 May, 2023 | 3:05 PM EDT
Nick Walker Shares ‘Morning Routine’ Supplement Stack and Shake for Optimal Digestion
Nick Walker has quickly become one of the most talked-about names in bodybuilding. In a recent YouTube video, Walker gave a comprehensive look at his morning routine in the 2023 off-season, which included his supplement stack and a green smoothie recipe for gut health.
As a Men’s Open bodybuilder, Nick Walker continues to make strides toward his goal of winning the sport’s most prestigious honor. In 2021, he was the talk of the town after taking home consecutive titles at the New York Pro and Arnold Classic. At his first-ever Mr. Olympia show, Walker managed fifth place.
Aiming to present a tighter midsection with more size, Walker worked furiously last year, opting not to defend his title in Columbus, Ohio. Walker later proved himself in third against a deep lineup at the 2022 Olympia. However, the 28-year-old fell short of former 212 Olympia Derek Lunsford, and the newly crowned champion Hadi Choopan.
After taking bronze at the last Olympia contest, Walker entered the 2023 Arnold Classic on short notice. While he presented arguably the most conditioned physique on stage, the judges favored the shape, balance, and beauty of Samson Dauda. Nevertheless, Walker was undeterred by the outcome. He’s now even more eager to cement himself as a Mr. Olympia winner in November.
283-Lb Nick Walker Shares Morning Routine During 2023 Off-Season
Walker said he checks his weight daily and is currently sitting at 283 pounds.
“I like to check my weight I do it every morning it’s an OCD thing, you don’t have to do it, you shouldn’t do it, I don’t advise you to do it, but I do. Okay, 283 [pounds] this morning. I was 282 yesterday I believe, so that’s not bad.”
At the beginning of each morning, Walker drinks one liter of water to kickstart his digestion.
“I always drink one liter of water before I do anything. I just feel like drinking a good amount of water before your day starts kind of gets the body rolling, gets the metabolism rolling, gets everything rocking and it helps with digestion as well.”
Given the current intensity of his training routine, Walker doesn’t feel the need to push himself with excessive cardio. He stressed that too much cardio training can work against him and his physique in the long run.
“This is my off day. I feel like the style in which I’m training now I don’t feel I need to do as much cardio as I used to. I will do some in the morning. Like a light walk today. I alternate between bike and treadmill but also the stairs are coming to the house so that’ll be fun.
I don’t really go crazy hard intensity just because I feel my intensity within the training which is how I do things more frequently now. I just feel cardio overdoes it at this point so I’ve been pulling back on that a lot and I’m seeing my body respond a whole lot better. I don’t hold as much inflammation, even digestion is a little better. Like I said, if I do it, it’s just a little 20 minutes light, nothing crazy just to get the body rolling.”
“Cardio can be toxic whether it’s intense or not, especially being bigger holding a lot more muscle. You know, not to talk shit on skinny guys, they can go a lot longer than someone who is my size. They don’t have that weight. They don’t have that muscle capacity so to speak. They don’t fatigue as quickly as I do. The harder I train the more rest I’m going to need. Sometimes cardio plays a role in that recovery in a negative way. I’m still personally trying to find the balance of recovery, the frequency, how hard, I’ve got it down pretty good at this point.”
In addition to water, cardio, and checking the scale, Walker said detoxing in the infrared sauna is an essential part of his daily routine.
“I have my own sauna here, which all of you guys can have your own sauna, we got this from Medical Saunas, it’s infrared. It helps a lot. Sometimes I prefer this over cardio. You break a nice sweat. You get the benefits of eliminating inflammation and just taking all the stress out of you. Increase heart rate because you’re sweating. I think this is very beneficial.”
Walker’s ‘Green Morning Shake’ Recipe + Current Supplement Stack
Following cardio, Walker consumes a morning green shake on an empty stomach. He says the beverage contains Revive GI, Revive’s Daily Green Chocolate, and HD Muscle’s Glutamine.
“I like to come back and have my morning green shake. AKA my poop shake which consists of… I use Revive GI and I’ll use Revive’s Daily Green Chocolate, then I’ll use HD Muscle’s Glutamine, I like to do the Glutamine early in the morning on an empty stomach. It just helps speed up recovery and also aids in digestion, four scoops, 20 grams,” Walker stated.
Below, you can find ‘The Mutant’s’ full morning supplement stack.
“So we take a full serving of the Vita HD every morning. I normally kind of put them all in my mouth at once but since I’m talking, taking sips and taking sips. Then next we’ll do a partial serving of the Kidney HD, we’ll do another serving later in the day. Then we’ll do Liver HD. I do the full serving. Then we’ll do K2 one pill of these.
Then I have B3 which is 2000 IUs per pill, so I’ll take three. Then I take this Citrus Bergamont but HD just literally came out with theirs. I have not received mine yet so until my comes we’ll use this brand. Then we use a little baby aspirin and then vitamin C. I’ll do about 6,000 a day, these are 3,000 per pill, three in the morning, three in the afternoon.”
Vita HD
Kidney HD
Liver HD
K2
B3 (6,000 IUs 3x daily)
Baby aspirin
Vitamin C (6,000 mg 3x daily)
Before wrapping up the video, Walker reviewed his morning routine and his breakfast, which was a Megafit chicken meal with cream of rice, frozen blueberries, and almond butter.
“The morning routine, get up, take care of business. Do my water, morning cardio, little sauna, coffee run, morning poop shake, for breakfast we have some Megafit chicken, flavor gang Cream of rice, frozen blueberries, and almond butter, that’s pretty much what we do for our morning routine.”
This isn’t the first time Walker has been open about his progress in the 2023 off-season. In a Mutant and the Mouth podcast with Guy Cisternino, Walker said his strength increased and mentioned the intensity of his training/PEDs had changed recently.
Walker last appeared on stage for a guest posing appearance at the 2023 Pittsburgh Pro, where he was joined by a star-studded lineup. In the months to come, fans look forward to seeing Walker’s game plan unfold as he aims to take Hadi Choopan’s Mr. Olympia title.
RELATED: Terrick El Guindy: ‘If Nick Walker Has Branch Warren Quads, He Wins Mr. Olympia The Next 5 Years’
Watch the full video from Nick Walker’s YouTube channel below:
Published: 30 May, 2023 | 1:25 PM EDT
Michal Krizo Endures a Punishing Back Workout 3 Weeks From 2023 Empro Classic Pro Spain
Bodybuilder Michal ‘Krizo’ Krizanek is pushing his limits to bring home the 2023 IFBB Empro Classic Pro Spain trophy. The event is an Olympia qualifier, and Krizo will look forward to securing the direct invitation to the 2023 Olympia with a statement win at the show.
Krizo is a Slovakian bodybuilder that has captured the imagination of bodybuilding fans and emerged as a hot prospect in the Men’s Open division of the IFBB Pro League. After making a name for himself with a series of dominant performances in the IFBB Elite Pro League, Krizo switched to NPC to kick off his Olympia campaign. He became an instant sensation due to his massive and aesthetically appealing physique, musculature, and insane vascularity.
Krizo earned his IFBB Pro card with a thumping victory at the 2022 Amateur Olympia Italy and returned to the stage a few weeks later to compete at the 2022 EVLS Prague Pro. Although he won the pro debut and secured a direct qualification to the 2022 Olympia, the Slovak’s conditioning was heavily criticized.
He returned to the drawing board and worked hard to perform on the grandest stage of bodybuilding. Krizo finished 12th at the 2022 Olympia and admittedly failed to beat the most elite competitors the Men’s Open division had to offer.
However, he is now training hard to secure the second Olympia qualification of his Pro career within a year of turning pro. Under bodybuilding coach Alexander Hlobik’s watchful eye, Krizo performed an intense back workout to build his back. So without further delay, let’s see how the coach guided Krizo through the training session.
Michal Krizo goes through a back workout
Assisted Pull-Up
Krizo started the training session with this machine exercise. The pull-up is an excellent compound movement that helps improve upper body strength and muscle mass. While it is an advanced movement, a professional athlete like Krizo is expected to perform the exercise unassisted. However, the application of assisted pull-ups goes beyond just the inability to perform them unassisted.
Assisted pull-ups take the momentum out of play and help focus more on the back muscles. The two-time 212 Olympia champion Shaun Clarida is one of the huge proponents of performing assisted pull-ups over regular bodyweight pull-ups.
Krizo performed a few sets of assisted pull-ups under coach Hlobik’s guidance and got the blood flowing into the muscles for the heavy workout that followed.
Reverse-Grip Lat Pulldown
The 2022 EVLS Prague Pro winner performed the reverse-grip lat pulldown as the next compound exercise of the day. A reverse grip engages the lower lats more since the arms are closer to the body. Additionally, you tend to pull the weight using your biceps, which allows you to lift more weight.
Krizo got a few sets of reverse-grip lat pulldowns under his belt and followed his coach to the next exercise.
Seated Row
Coach Hlobik instructed Krizo to perform the seated rows next, and he did this exercise to work the latissimus dorsi, rhomboids, trapezius, and erector spinae muscles. After doing some solid sets of rows, Krizo moved on to the next exercise.
Hammer Strength Plate-Loaded Low Row
Krizo took to the low rows on an iso-lateral plate-loaded machine next. Low rows work the rhomboid, lower trapezius, and latissimus dorsi muscles in the back. Focusing on these muscles is important not only for athletes but also for an average person who spends long hours at his work desk every day. (1) Together, the target muscles of low rows are important for maintaining a good upper body posture.
The mass monster performed a few unilateral sets of this exercise and jumped into the next exercise.
Reverse Pec Deck Fly
Posterior deltoids, or rear delts, are a small muscle group on your back. It is one of the most difficult muscles to activate as there is always a possibility that more dominant muscles like lats and rhomboids might take over the movement. Reverse pec deck flyes are one exercise that can target the rear delts effectively. Krizo got a few sets of this movement under the belt and went on to perform the next exercise.
Neutral-Grip Unilateral Lat Pulldown
This lat movement on a plate-loaded machine followed next. The close grip heavily stimulates the upper back muscles and rhomboids and also emphasizes arms and biceps brachii.
After pushing through some heavy sets of the movement to fatigue the lats and upper back muscles, the Slovakian bodybuilder moved on to the day’s final exercise.
Bent-Over Straight Arm Pulldown
Krizo put an end to his workout with this lat-building exercise. In addition to building the lat strength and size, straight arm pulldowns also increase scapular strength and stability. It is essential to maintain a safe lifting posture. (2) Apart from the lats, this exercise also works the posterior deltoid, teres major, and triceps muscles.
The 2022 EVLS Prague Pro winner annihilated some sets of bent-over straight-arm pulldowns with rope attachment to add the last bit of stimulus to the back muscles. Following this, he called it a day in the gym.
Overall, the workout included:
Krizo will look forward to elevating his career to the next level in the 2023 competitive season. Empro Classic Pro Spain will take place on June 18th. It will be interesting to see how he paves the way to the top of the Men’s Open division.
You can watch the full workout video below, courtesy of Michal Krizo’s YouTube channel:
Published: 30 May, 2023 | 9:01 AM EDT
Steve Weinberger Lays Out 2023 Mr. Olympia-Winning Advice for Big Ramy, Samson Dauda & Andrew Jacked
The 2023 Mr. Olympia contest is approaching in less than six months, prompting IFBB head judge Steve Weinberger to discuss the possible lineup. In a recent The Menace Podcast with Dennis James, Weinberger assessed Mamdouh ‘Big Ramy’ Elssbiay‘s future and laid out paths to victory for Andrew Jacked and Samson Dauda.
Last year, the Mr. Olympia competition turned the Men’s Open division on its head. Elssbiay was unable to defend successfully despite his status as an overwhelming favorite. The finals were determined following a three-man battle between Hadi Choopan, Derek Lunsford, and Nick Walker. In the end, the completeness of Choopan’s physique stole the show. His victory ignited discussions online about which direction the Men’s Open division was headed, given that a mass monster no longer held the crown.
Since Ramy’s fall from the top, Steve Weinberger has been open with the public about what went wrong for the former champ. According to Weinberger, Ramy appeared to be suffering from injuries on stage as his lats, back, and arms looked to have lost detail.
In March, competitors gathered in Columbus, Ohio for the 2023 Arnold Classic. After finishing fifth at the Olympia contest last December, Big Ramy was eager for redemption. While many in the sport thought he delivered a refined package, the judges once again saw Ramy outside of the podium in fourth. Meanwhile, Samson Dauda won the 35th Arnold Classic title.
With shake-up after shake-up, fans expect another unpredictable Mr. Olympia contest. Athletes are either eying their tickets to the show or already amid preparations. Weinberger, who serves as one of the busiest judges in the league, took a breather to offer insight on many of the top contenders targeting gold in November.
Steve Weinberger Breaks Down Physiques of Hadi Choopan, Big Ramy, Samson Dauda, Andrew Jacked: “Previous Doesn’t Mean Anything”
Weinberger first clarified that athletes aren’t judged based on the physiques they brought to previous contests.
“Absolutely not, they can look great a year ago, it matters what you look like on that date at that moment. Previous doesn’t mean anything. Look at Big Ramy, look at what happened there at the Olympia, it does not matter. You can look like shit next week or that week but on that day if you look good, you’re good to go,” Steve Weinberger said.
He explained that Choopan had a ‘few problems’ with his physique in 2021 compared to last year when he presented his most complete package to date.
“In 2021, he [Hadi Choopan] had a few problems with his physique. He was harder in 2021, but he was a more complete package in 2022. He had a couple of problems in 2021, you know what they were.”
Given Ramy’s last two performances, Steve Weinberger says it would be best if the Egyptian native took some time off. While he doesn’t believe Ramy is finished, he shared that the former champ’s shoulders, arms, and back need improvements. In addition, he underlined that Ramy’s oversized legs are disproportionate to the rest of his body.
“He was here all week training. We had a talk right after the Olympia, we had a talk even during this last previous week. I think he might need a break honestly and he needs to leave his legs alone. His legs are way out of proportion. His back still has to come up and his shoulders and arms… look like they deflated a little bit. He really did not look good in Pittsburgh. I think he might need some time honestly. Maybe a year to step away. I don’t think he’s done. I think he needs a break, I really do,” Weinberger said.
Dennis James said Ramy took a break from training recently following a stem cell treatment. Weinberger suggested Ramy take a break from dieting and ‘hardcore’ training in the meantime. A few weeks ago, Ramy shared that he was training ‘angry’ and focused on winning back his title.
“I asked him and said ‘Are you going to do the Olympia this year?’ He said, ‘I don’t know, I have to stop training, I start training again in two weeks’ when they allow him to start training and he’ll see how his body responds” Dennis James said.
“He might need a break honestly,” suggested Weinberger. “Like I mean, not dieting, hardcore training, put that mask back on and then bring it back down. More than two months I mean. Because if he’s getting ready for the Olympia now, what’s he got, three months to really train, and then he has to start his diet.”
“He can’t take it easy. He’s got to train his ass off for a year. I don’t mean sit by the pool and have a margarita, I mean get in the gym and bust ass,” added Weinberger.
Even though many in the community thought Ramy improved at the 2023 Arnold Classic, Steve said Ramy looked the same or worse. Similar to Mr. Olympia, Steve thought Ramy’s size ‘was gone’ in Ohio.
“He didn’t really look any better at the Arnold to tell you the truth. I don’t think so, no. It was also different guys too but I don’t think he looked better,” said Weinberger. “His size was gone too. I didn’t think he was [bigger] at the Arnold. The legs are always big. The legs are never a problem for Ramy. He doesn’t even have to train Ramy. I’m talking about his upper body.”
Steve Weinberger is convinced the sport won’t see another highly-dominant Mr. Olympia again like Ronnie Coleman.
“Those days are over. I don’t think we’re ever going to see an eight-time Mr. Olympia again or a seven-time or even a six-time, I could be wrong but I don’t see it. There’s no one I see that’s dominating that’s going to dominate like that.”
Lastly, Weinberger laid out paths to Mr. Olympia victories for Samson Dauda and Andrew Jacked. He predicted Dauda will break into the top three in November with back improvements.
“He has to really keep this same size, improve the back and dial it in just a little bit harder. He has Mr. Olympia potential. I would be surprised if he wasn’t a runner for the top three, including one, second and third. He really just needs to pick [up] that back.”
“He [Samson Dauda] needs conditioning and more back,” added Weinberger. “Great hamstrings. Great shape. At Pittsburgh he wasn’t sloppy, he was pretty good. Absolutely, he’s got a beautiful body and a lot of muscle.”
As for Jacked, Weinberger said he’ll be in the running for gold once he brings up his lower body.
“Andrew Jacked’s got to build those legs up. He’s got the frame to do it but that lower half has to get built. If he had legs like Ramy, I don’t know what would happen. The Arnold he was flat”
Despite his success in the IFBB Pro League recently, Andrew Jacked has yet to earn an invite to the Mr. Olympia contest taking place Nov. 2-5 in Orlando, Florida. Jacked is currently preparing for his first title defense at the 2023 Texas Pro, which is coming up in August.
The Mr. Olympia contest is always a thrilling spectacle for fans, who are eager to see if Choopan can defend his title. As Steve Weinberger points out, becoming a dominant reigning Mr. Olympia champion is no easy feat.
RELATED: Big Ramy Says He’s Training ‘Angry,’ & Working Harder Than Anybody for 2023 Mr. Olympia
You can watch the full YouTube video from the Muscle and Fitness channel below:
Published: 29 May, 2023 | 12:10 PM EDT
Dorian Yates Explains Why ‘You Don’t Need To Do Squats’ & Training 4x a Week for Mr. Olympia
Bodybuilding legend Dorian Yates stood out from the pack during his days of professional competition with his intense training methods. The English talent led one of the most successful careers in the IFBB Pro League by going against the grain when it comes to training philosophy. In a recent interview with Escaped Fitness, Yates explained why there is no need to do squats for muscle growth and opened up on training four days a week for the Mr. Olympia competitions.
Dorian Yates rose to prominence for his shocking muscularity, size, and stellar conditioning as a Men’s Open contender. He presented arguably the best back muscle development of any competitor in the history of the sport. After taking silver in his Olympia debut, Yates secured his maiden Sandow trophy in 1992. He proved to be a dominant champion who racked up a total of six Mr. Olympia wins until 1997.
Yates was renowned for staying away from the spotlight in the off-season and only making his presence known for competition. His tendency to stay on the sidelines and avoid media attention earned him the nickname ‘The Shadow.’ While most bodybuilders used the traditional approach of working for a fixed number of sets and reps, Yates focused on pushing himself to near failure in every single training session.
In Nov. 2022, Yates reflected on the beginnings of his bodybuilding journey as a troubled teenager in prison. He opened up on the intense mindset he adopted in which he was completely obsessed with bodybuilding. He credited the sport for helping him turn his life around at a crucial point.
Bodybuilding veteran Rich Gaspari compared the backs of Yates and reigning Mr. Olympia Hadi Choopan to criticize ‘The Persian Wolf’ last December. He used the comparison to prove that conditioning levels had dropped significantly from era to era.
Dorian Yates maintains a high level of personal fitness. He reported excellent findings after undergoing a health check and VO2 max test earlier this year. Despite being in his 60s, his biological age was estimated to be between 30 and 39.
‘The Shadow’ offered barbell rows with an underhand grip as his favorite exercise for building a jacked back two months ago. Then, he stressed the importance of keeping proper nutrition and rest for optimizing hormone balance.
In another offering to fans, Yates provided a few of his high-intensity training techniques to increase the difficulty of workouts. His next update encouraged his fans to focus on completing a full range of motion and using slow negatives to boost muscle growth in the lower body.
Related: Ten Ways to Boost Your Squat
Dorian Yates Explains Why ‘You Don’t Need to do Squats’
In a recent YouTube video, Dorian Yates shared why it is not necessary to include squats in your training plan.
“I always ask why. That’s a big thing with me,” said Yates. “Squats are the best things for legs everyone says. Why? Alright let me try to do something else. I did believe that until squats damaged my hip so I had to try and do something else and I discovered you can do it another way. You don’t need to do squats. Everybody was training six days a week and 20 sets and all this stuff from the Arnold era and didn’t make sense to me.”
Yates revealed he follows the teachings of Arthur Jones, founder of Nautilus when it comes to training frequency and achieving muscle growth.
“I read Arthur Jones’s writings, who’s the guy that built the Nautilus machines and looked into the real science of muscle building and so on and Mike Mentzer of course carried on that high intensity training. So, it made logical sense to me. Then when I applied it in the gym, keeping notes and so on, I got very good feedback from day one. I noticed that if I train more often or increase the volume and time in the gym, I stopped progressing. Okay, let me take a couple of days rest and go back to a more abbreviated routine, train three days a week, no more than an hour, boom, start growing again. There’s the feedback.”
Yates used to train 4 days a week for Mr. Olympia
’The Shadow’ revealed he only trained four days a week with a maximum of one hour per session for the Mr. Olympia contests.
“Three days a week I was training initially when I first started training because I was working a job as well and couldn’t recover training more often than that. That’s what the feedback showed me so I listened to it. Later on, training for Mr. Olympia, I was training four days a week and maximum one hour in the gym.”
“People struggle with that because they don’t understand the key. The key to stimulating muscle growth is the intensity of the exercise and the fact that you’re progressively overloading and giving your body something that it’s not used to and it needs to react. Muscle Growth is just a reaction to a stress that the body’s trying to protect itself from.”
The 61-year-old laid out a straightforward approach for building muscle with efficient training and recovery.
“This is the process, stimulate, overload, recovery, after recovery, overcompensation, growth, so if that recovery or stimulus period isn’t sufficient, you’re not going to grow. There needs to be a balance between all that. Intensity and recovery. So if you’re going in there hammering your legs. You’re breaking them down and damaging them and they’re sore, and then four days later you train them again and still sore, damaged, how are you getting anywhere? You’re not really getting anywhere.”
Dorian Yates offered the training and steroid cycles he utilized while preparing for contests in his heyday. He also opened up on his reasons for using TRT (testosterone replacement therapy) after retiring from the sport. As of late, Yates described his experience using ayahuasca in the Amazon rainforest, which he says helped him achieve a new level of mental clarity.
Yates’ latest offering goes against the common belief that squats are a must in any training plan for muscle growth. Given his experience and accolades, Yates continues to be a service to the bodybuilding community.
You can watch the full video below:
RELATED: 6x Mr. Olympia Dorian Yates Guides Junior Mr. Universe Kaya Yusuf Through Brutal Back Workout
Published: 28 May, 2023 | 1:27 PM EDT
Lee Priest Calls for Guest-Posing Seminar with Jay Cutler after 2023 Masters Olympia
Bodybuilding legend Jay Cutler did not lose his passion for fitness after moving on from professional competition years ago. During his career, he battled it out with several notable names such as Australian bodybuilding veteran Lee Priest. In a recent episode of RxMuscle, Priest shared his thoughts on potentially facing Jay Cutler on stage in a guest-posing appearance at the 2023 Masters Olympia and called for a ‘Golden Era seminar.’
Jay Cutler made a name for himself with his insane muscle mass, size, and conditioning in the IFBB Pro League Men’s Open class. He won the Arnold Classic title three times and found Olympia glory in 2006 after placing second four times. His last appearance came at the 2013 Mr. Olympia, where he finished sixth and hung up his posing trunks as a four-time champion. He continued to work out regularly and stay in stellar shape post-retirement.
After an 11-year hiatus, the Masters Olympia is set to make a comeback on Aug. 25-27 in Cluj Napoca, Romania. The competition was started in 1994 to provide older bodybuilders an opportunity to showcase their talents in front of fans and vie for the title. Robby Robinson created history by winning the inaugural event whereas Vince Taylor etched his name in the record books with six titles under his belt. The show’s last edition was won by Dexter Jackson in 2012.
Given the impressive package Cutler boasts, there were rumors about his return to action for the upcoming 2023 Masters Olympia. He’s looking to level up his fitness game for his own ‘Fit for 50’ body transformation challenge. He laid out his ambitions in the gym and believes he could achieve them with proper nutrition, diet, and only using TRT (testosterone replacement therapy) last month. However, he later shut the door on competing again.
Lee Priest opened up on the possibility of signing up for the event earlier this year. As much as he would’ve liked to compete, Priest revealed he would not be able to due to his chest atrophy and other health challenges.
Jay Cutler and IFBB head judge Steve Weinberger announced the full roster of all 10 divisions for the contest a few weeks ago. Former 212 Olympia champion Kamal Elgargni goes into the show as the betting favorite to win the Open title. Following the announcement, Priest called on the organizers to revamp the eligibility criteria and raise the qualification age to 50+ instead of 40.
Lee Priest talks about chances of guest-posing against Jay Cutler at the 2023 Masters Olympia
In a recent YouTube video, Lee Priest shared his thoughts on potentially going against Jay Cutler in a guest-posing appearance at the 2023 Masters Olympia.
Priest believes Cutler would rather do a guest-posing showing instead of competing.
“He did say he might take his shirt off, joked around about guest posing that he might take his shirt off but he said he’s definitely not competing,” said Priest. “But he said he could take his shirt off and maybe guest pose or something like that. I’d say it could be more of that than competing again.”
When asked if he would pose next to Cutler, Priest voiced his hesitation and seemed to be against the prospect.
“I don’t get invited to go anywhere. It’s a bit late now I haven’t got much prep time. My birthday’s coming up in July. I’ll be 51.”
Priest calls for a ‘Golden Era seminar’ with Cutler
Lee Priest / Instagram
The 50-year-old suggested hosting a similar event where competitors of yesteryears could pose in front of fans without the pressure of competition.
“I always said, you get a good promoter, if you had like Kevin, Flex, get in shape or like you did back then like you have Jay now, you could probably have Victor, myself, a few who could over 12-16 weeks get in decent shape. I say don’t compete just have them do a golden era seminar where they do a seminar and a bit of posing would be great.”
Lee Priest offered some of his best tips on effectively performing bicep preacher curls to maximize pump using different rep ranges, equipment, and grip variations two months ago. He followed up by revealing the difference in his training and diet from when he was in his 20s to now at the age of 50.
2023 Masters Olympia will feature Michelle Brent, a 65-year-old bodybuilder with over 36 years of experience. Hidetada Yamagishi will also be in attendance as a frontrunner for the title.
Jay Cutler opened up on his ambitions to lower his body fat to six to eight percent for the body transformation challenge earlier this month. He showed off his shredded package in a physique update two weeks ago and provided another jacked update where he weighed 240 pounds days later.
Whether Cutler competes at the show or not, a guest-posing appearance would send fans into a frenzy over witnessing the iconic competitor take to the stage again.
You can watch the full video below.
Published: 28 May, 2023 | 12:21 PM EDT
Terrick El Guindy: ‘If Nick Walker Has Branch Warren Quads, He Wins Mr. Olympia The Next 5 Years’
Judge Terrick El Guindy and Chris Cormier are weighing Nick Walker’s chances ahead of his 2023 Mr. Olympia appearance this November. In a recent Prime Time Muscle podcast, Cormier and El Guindy explained why quad improvements could lead to ‘The Mutant’ claiming gold later this year.
Cormier and Terrick El Guindy have become major voices in bodybuilding with consistent online appearances where they tackle current events. Over the last several months, the Men’s Open division has undergone significant changes. Most notably, Hadi Choopan won the 2022 Mr. Olympia title.
Months later, Nick Walker and Samson Dauda battled for gold in Ohio at the 35th Arnold Classic. After Bob Cicherillo called Dauda in first place, the community was shocked by the result. Online protests raged until Walker told fans to calm down.
In the aftermath, Cormier and El Guindy dissected the show and Walker’s second-place performance. Given the shape, beauty, and aesthetic features of Dauda and Andrew Jacked, El Guindy cautioned that this trend could mean trouble for Nick Walker or any bodybuilder who leans on freak factor and size to win shows.
Terrick El Guindy, Chris Cormier Say ‘Bigger Quads’ Gives Nick Walker ‘The Illusion’ of a Slimmer Waist for 2023 Mr. Olympia
According to Cormier, Walker would benefit from adding volume to his quads.
“He did a vacuum or pulled up [during a front double biceps pose] which is not a good look because his legs are shorter and his torso is longer but I did like the fact that he was starting to crunch down on the abs that shortens the waist a little bit and therefore gave him a more balanced look.
But I think there needs to be more depth to the quads, just from the front, not so much even the sweep, but just popping out towards the crowd. That’s going to be a whole other look for him. He’s right there. I think with a little tinkering around he’d be right there,” said Chris Cormier.
Cormier added that more thickness to Walker’s quads would make his shoulders appear broader.
“You become wider on top and that makes your waist, the illusion makes it small. You get your quads out, big quads always helps, so you can increase the shoulder, you can increase the legs which is going to make the waist smaller. He’s been doing that. His waist is actually getting smaller. He’s been doing work to reduce his waist but mostly it’s going to be by adding muscle in certain areas.”
Having finished third at 2022 Olympia, Terrick El Guindy believes if Walker brings up his lower body he could win any show on the IFBB Pro League calendar.
“Nick Walker, he said he was going to win Olympia, he took third. He said he was going to win the Arnold, he took second. He’s a movement. People love him. They love his confidence.”
“I still want to see a little bit more quads on him. If he has more quads, that waist is going to look really small. And I think the quads plus some posing is going to bring Nick Walker to the position where he can win any show in the world,” El Guindy shared.
El Guindy stressed that Walker’s waistline would look smaller with a different variation of the front double biceps pose.
“He’s got to pose better on that front doubles biceps we’ve been saying, he wants to show his quads, create an angle like Flex Wheeler used to create that angle and that’s going to minimize the waist,” El Guindy explained.
Cormier, on the other hand, noticed that Walker had some issues staying full from prejudging to finals at his last two contests.
“That’s one thing I noticed from the daytime to the night. Everything needs to be managed to where on his physique the pecs are not very long so I noticed from the next day the pecs were a little fuller and that front lat spread improved in the next day because the first day it just looked like it was a little bit flat-ish in the pecs, the shoulders wasn’t that wide, but then when we came to the night show the next day it was a much fuller package there,” Cormier said.
At just 29 years old, Walker is brimming with potential. El Guindy is confident Nick Walker could end up becoming a dominant Mr. Olympia if he achieves Branch Warren-level quads.
“It’s just a matter of learning from the guys that have made mistakes from the past and they learned. I think there’s a possibility for Matt Jansen and Nick Walker to get with some of these guys from the past that were criticized like we’re doing it and they fixed it. If Nick Walker has quads like Branch Warren, it’s over, he’s winning every Olympia for the next five years,” Terrick El Guindy stated.
This isn’t the first time that Cormier and El Guindy assessed Walker’s potential. The two met for a special Prime Time Muscle episode in March, where they emphasized that Walker’s mental outlook and determination were critical factors to finding success in the sport.
Even though Mr. Olympia isn’t for several months, Nick Walker hasn’t slowed down in his quest to win. In a recent Mutant and the Mouth podcast, Walker signaled an intensity shift in both his training and PEDs. He explained that his strength was climbing as he and Matt Jansen entered the next stage of his 2023 off-season.
As for Samson Dauda, he’s been evaluating the potential Olympia lineup for November. Despite Derek Lunsford’s runner-up finish last year, Dauda believes with enough back improvements he could take him out and possibly dethrone Hadi Choopan.
Predictions for the annual Mr. Olympia event are all over the board. Walker says Choopan won’t repeat as champion whereas William Bonac says he will. Meanwhile, athletes rep Bob Cicherillo is convinced Dauda and Lunsford are the top two threats to Hadi’s title. Regardless of who competes, fans are in for a thrilling event come November.
RELATED: Chris Cormier & Olympia Judge Discuss Potential of Iain Valliere, Michal Krizo, And ‘Good Vito’
You can watch the full video from the Olympia TV YouTube channel below:
Published: 27 May, 2023 | 1:27 PM EDT
Iain Valliere Shares Shredding Diet 2 Weeks from 2023 Toronto Pro Supershow
Canadian bodybuilder Iain Valliere is a promising Men’s Open contender who many believe to be in the mix of Olympia title contention. Although he missed a step in his last appearance, he’s determined to turn things around and get back on track. In a recent YouTube video, Valliere shared his shredding diet two weeks from the 2023 Toronto Pro Supershow.
Iain Valliere started competing as a Men’s Open contender in the IFBB Pro League in 2015. He turned in several strong performances in national competitions such as the 2016 Vancouver Pro and Toronto Pro Supershow. In 2018, Valliere extended his run with back-to-back fourth-place finishes at the Indy Pro and Vancouver Pro. The victories earned him an invite to the Mr. Olympia contest, where he placed 14th.
Valliere continued to work his way up the ranks. He narrowly missed out on gold at the 2019 Toronto Pro Supershow. While he did not make it to the Olympia in 2019, he maintained his consistency with top-four placings at the Vancouver Pro and Tampa Pro. He scored the top prize at the 2020 New York Pro and finished seventh at the Mr. Olympia. Then he earned the 2021 Texas Pro and 2021 Tampa Pro titles and got seventh at the Olympia.
Last season, Valliere came out on top of the 2022 Vancouver Pro and entered the Mr. Olympia brimming with confidence. However, he missed the mark on stage in Las Vegas last December. He finished 11th. Following the result, he opened up on his challenges with peaking for the show.
Valliere made the case for eliminating the Men’s 212 division earlier this year. He explained that the 212 should be absorbed by the Open class given the rise in contenders switching divisions as some have found success including former 212 Olympia champ and Open runner-up Derek Lunsford and Shaun Clarida.
Iain Valliere revealed he left Patrick Tuor to rejoin coach Matt Jansen two months ago. He believes the reforged partnership would put him in a better place for his return at the 2023 Toronto Pro Supershow. Then, he showed off a jacked physique update where he weighed 280 pounds and detailed his new diet and training plan under Jansen.
Iain Valliere shares the full day of eating 2 weeks out from the 2023 Toronto Pro Supershow
In a recent YouTube video, Iain Valliere shared his full day of eating and supplements he’s using two weeks out from the 2023 Toronto Pro Supershow.
“We’re just about to have meal one getting all my digestive supplements and we got our betaine, digestive enzymes, digestive gut health and the zinc,” said Valliere. “I’m taking all these with my first and last meal. Two caps and the zinc carnosine. I’ve been doing one of these with every meal. Then dosing this tube instead of doing two once or twice a day I’m just taking one with all six of my meals.”
Valliere’s full day of eating
Meal 1: 220g extra lean ground beef, 140g rice
Meal 2: 220g chicken, 140g rice, green beans
Meal 3 (pre-workout): 250g fish, 100g rice, kale with RTD pre-workout
Intra-workout: 2 scoops of EAAs
Meal 4 (post-workout): 250g white fish, 150g Yukon or yellow potato, kale with 10g of glutamine, 5g creatine
Meal 5: 250g fish, greens (broccoli and green beans), 10g oil
Meal 6: 250g steak, asparagus, and cucumber
Iain Valliere is certain he’s in a good spot going into the upcoming contest. He revealed not much had changed in his preparations under Jansen but hinted at the possibility of a revamped drug protocol in the final stages of prep.
Olympia judge Terrick El Guindy praised Valliere for his impressive physique and work ethic earlier this month. Guindy highlighted a need for Valliere to level up his back and calves along with his posing skills. Meanwhile, the 32-year-old has focused on keeping his weight under control in the 2023 off-season. Valliere gave fans an update on his progress going into his next outing where he promised his best look yet.
Valliere appears confident about his chances at the upcoming 2023 Toronto Pro Supershow. He will aim to earn an invite to Olympia, taking place November 2-5 later this year.
You can watch the full video below.
RELATED: Iain Valliere Talks Atrophy in Lats, Says Big Ramy’s ‘Muscle Volume’ Led to ‘Severe’ Nerve Damage
Published: 26 May, 2023 | 11:33 PM EDT