Tag: Videos
Bob Cicherillo: ‘Chris Bumstead Could Push Samson Dauda, Big Ramy/Nick Walker If He Adds 20 Lbs’
Canadian powerhouse Chris Bumstead has steadily become one of the sport’s most popular attractions. In a Voice of Bodybuilding podcast, Bob Cicherillo argued that Cbum wouldn’t have found success without the Classic Physique division. In addition, Cicherillo examined Bumstead’s chances in a future Open show.
Thus far, Chris Bumstead has been near-unstoppable throughout his bodybuilding journey. Classic Physique, which was first established in 2016, was designed for athletes who display looks reminiscent of Golden Era talent such as Frank Zane, Robby Robinson, and Arnold Schwarzenegger.
In 2019, Cbum dethroned the two-time Classic Physique Olympia Breon Ansley. Since taking the reigns, Bumstead’s complete physique and charisma have only bolstered the sport’s popularity. However, his career has not been without obstacles. Last year, Bumstead split with his long-time training partner Iain Valliere, who is currently in prep for the 2023 Toronto Pro Supershow.
Approximately 12 weeks from last year’s Mr. Olympia, the 28-year-old joined Hany Rambod. Working with several top-tier athletes, Rambod is widely respected for his proprietary training strategies. He currently guides Andrei Deiu, Derek Lunsford, Hadi Choopan, and many others. Despite suffering from a torn bicep in the weeks leading up to 2022 Olympia, Bumstead refused to let the setback jeopardize his status as champion.
And while Bumstead has publicly stated he’s on the hunt for a fifth Classic Physique title, Bob Cicherillo is confident the young star could make waves in the Open. In fact, Cicherillo argued that Cbum could potentially hold his own against names like Nick Walker and Samson Dauda with an added 15-20 pounds of muscle.
Read also Every Mr. Olympia Classic Physique Winner Since 2016
Cicherillo highlighted a conversation he had with Bumstead recently about whether or not Chris would have a career without Classic Physique.
“I got to ask the golden question Chris, nobody has ever asked Chris this question. The Classic Physique division was put in not that long ago, brand new, what would you have done in your career or would you have had a career if there was no Classic Physique division?” asks Cicherillo.
Initially, Bumstead tried his luck in the Men’s Open division. He later decided it wasn’t a suitable fit.
“I almost retired. I’m not going to lie, in 2016, I turned pro as an Open bodybuilder at heavyweight, at heavyweight, not superheavyweight. At 6″1′ I was probably one of the smallest guys on stage. I know a lot these judges were here judging me, so thank you for that pro card, I appreciate it. Honestly, I was ready to be done.
I didn’t think I had a future in Open bodybuilding. It wasn’t something for me. It’s probably every single year, every single day when I step on stage, I’m so grateful for the Classic Physique division. I think it’s opened up such a bigger variety of scope of people to watch the sport and come into it. It’s a much more modern age thing,” Bumstead explained.
Bob Cicherillo argued that Bumstead wouldn’t have the success he enjoys today without the Classic Physique division.
“Dan [Solomon] isn’t that something? To think how different the landscape would have been if this division doesn’t exist, Cbum doesn’t exist. At least in the terms we know now, he’s amassed a huge following,” Cicherillo said.
“To take his physique and to get himself in conditioning and retain the amount of size that’s necessary and put it all into a beautiful package that has brought him Olympia titles. So, I mean, I think I have more confidence in Chris’ physique than he did back in the day when he first started. The question is, would he have the success that he has?” Bob Cicherillo asks.
“Chris was quick to point out without this division he probably wouldn’t have done much of anything. Why is that? I don’t think he’d have the confidence that he clearly has now. He had some success but like he said, it took him a while to even get to that level. Then, he was in with the Open bodybuilders, he started as an Open bodybuilder. I don’t think he would have done poorly. Clearly he has the tools or he wouldn’t be where he is today.”
Given rampant talks about Cbum moving to the Open, Bob Cicherillo gave his take on the matter.
“The question remains, could he have done well in the Open? A lot of people think if he just stepped into the Open now, even where his weight is, that he would do well. I don’t know if I’d go that far. Well, yes. He would be a contender and he would be up there. No question he’s a top 10 guy. The question would be can he break the top three? Would he be a contender for the title?”
According to Cicherillo, Bumstead could be a top-three Mr. Olympia threat with an added 15-20 pounds.
“Could he stand next to a Samson Dauda, a Big Ramy, a Nick Walker, any of the current guys occupying those top five top six slots? I believe with 15-20 pounds he probably wouldn’t sacrifice too much conditioning,” added Cicherillo.
This isn’t the first time Bumstead competing in the Open has been brought up. Bumstead tackled the subject himself during a recent The Truth Podcast with Hany Rambod. He made it clear that he would compete at the Arnold Classic in the Open if they made the show two or three weeks after Mr. Olympia.
Fans and Bob Cicherillo included, are looking forward to seeing Bumstead step back on stage. He will put his Classic Physique title on the line in November, where he will aim to become a five-time champion.
You can watch the full video from the Voice of Bodybuilding podcast below:
RELATED: Kevin Levrone Says Chris Bumstead’s Physique Ushered In New Era of Aesthetics In Open Bodybuilding
Published: 26 May, 2023 | 3:47 PM EDT
Eddie Hall Learns Posing from Pro Coach Ahead of Anticipated Bodybuilding Debut
Strongman legend Eddie Hall is well-respected in the fitness community for his superhuman strength and athletic abilities. Although he moved on from professional competition years ago, he continued expanding his creative footprint in sporting ventures. In a YouTube video, Hall shared a posing session led by pro coach Emma Heineman ahead of his highly anticipated debut in bodybuilding.
Eddie Hall enjoyed a highly successful career as a strongman athlete. He dominated the UK regional scene in the 2010s and earned his first qualification to the World’s Strongest Man competition in 2012. He racked up several national titles working his way up at the WSM ladder over the next five years. In 2016, Hall created history by becoming the first person to deadlift 500-kg (1,102lbs) and finally secured the coveted WSM title in 2017. He doesn’t compete actively now but serves as a lead ambassador for the sport.
The English star boxed fellow strongman Hafthor Bjornsson in a match billed ‘The Heaviest Boxing Match in History.’ The two titans clashed for six rounds last year with Bjornsson getting the nod on the judges’ scorecards. Although there were talks of another outing, they decided against it. As a result of the loss, Hall was forced to tattoo Thor’s name on his foot.
Hall teamed up with iconic Strongman Brian Shaw for a grueling shoulder workout last November. The former rivals pushed each other in training as Shaw took the lead in guiding Hall through his home gym. Aside from strongman, Hall announced his plans to switch to competitive bodybuilding earlier this year.
The decision to body-build was made possible after Hall witnessed the incredible physiques of reigning four-time Classic Physique Olympia champ Chris Bumstead and former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay in December 2022.
‘The Beast’ is furiously training for his next athletic venture. He smashed a heavy chest workout with his son Maximus and influencer Jesse James West a few months ago. Then, Hall joined forces with IFBB Pro bodybuilder Jamie Christian-Johal for a taxing back workout and later reunited for an epic chest workout.
In addition to training, Hall is open about his nutrition. Eddie Hall reflected on eating about 15,000 calories a day to compete at the highest level during his Strongman career. He said his limit was reached after consuming more than 20,000 calories in a single day.
As of late, Hall enlisted the help of legend Jay Cutler for an upper body workout in hopes of adding some much-needed knowledge to his bodybuilding repertoire. The four-time Mr. Olympia praised Hall’s work ethic while offering tips on maximizing the pump.
Eddie Hall learns posing from pro coach ahead of anticipated bodybuilding debut
In his latest undertaking, Eddie Hall shared a posing session where he was guided by professional coach Emma Heineman in preparation for his debut in competitive bodybuilding.
Hall weighed in at 175 kgs (386 pounds) and revealed the front lat spread as his favorite pose. He started with a front-facing pose while Heineman guided him through the maneuvers.
“What I’m finding is, Strongman is just moving A to B as efficiently as possible,” said Hall. “You don’t really think about what muscles you use. With bodybuilding, I’m slowing it down and I’m like right activate this muscle. You can literally feel muscles you haven’t usually used before kick in and they’re just growing like crazy.”
“I actually like the front lat spread.”
Eddie Hall The Beast (via YouTube)
Eddie Hall continues to impress by showing off steady physique updates. He collaborated with Men’s 212 legend Flex Lewis for a laborious arm workout session recently. He’s scheduled to captain Team UK for the upcoming 2023 World’s Strongest Nation contest, set for Nov. 18 in Liverpool, England.
RELATED: Strongmen Brian Shaw and Eddie Hall Crash Planet Fitness for Hilarious Leg Workout
Based on his latest posing session, Hall is leaving no stone unturned in his preparations for bodybuilding and fans are excited to see the physique he displays on stage.
You can watch the full video below.
Published: 26 May, 2023 | 1:20 AM EDT
Arnold Schwarzenegger Shares Intense Circuit Workouts & Reveals Training Secrets: ‘Don’t Think Just Do’
Bodybuilding legend Arnold Schwarzenegger moved on from professional competition decades ago but hasn’t lost his passion for fitness. In a recent Men’s Health interview, Schwarzenegger shared intense arm and shoulder circuit workouts and revealed his training secrets.
Arnold Schwarzenegger is easily the most popular bodybuilder of all time. He first gained attention for his impressive muscle mass, shape, and symmetry in the late 1960s and early 70s. In eight total appearances at the Mr. Olympia competition, Schwarzenegger won seven titles and was defeated only in his debut. The Arnold Classic contest, widely regarded as the second most prestigious show next to Mr. Olympia, was named after him to celebrate his contributions to the sport.
Schwarzenegger offered a checklist for a healthy diet and some effective ways to optimize recovery earlier this year. He argued against experimenting with different diets in favor of following general guidelines to keep nutrition sources clean.
The 75-year-old encouraged his followers to achieve at least a total of 30 minutes of exercise daily three months ago. He laid out a three-step plan for designing a custom routine to ensure daily activity for half an hour, even if it’s divided into multiple sessions.
Arnold Schwarzenegger advocated for using bodyweight exercises as well. He provided a quick five-minute workout with no equipment to start the day or recommended a warm-up before training. Then, he followed up with his stance on balancing sleep while losing weight. Schwarzenegger explained that people sleeping less than five hours daily were more likely to be overweight.
Schwarzenegger has no plans to slow down or step away from working anytime soon as he targets living forever. He opened up about struggling to accept his physique with age considering he used to boast one of the best physiques ever in his heyday. He also teamed up with comedians Bert Kreischer and Fortune Feimster for a challenging upper-body workout last week. He mentored the pair through exercises while giving his take on drinking alcohol.
Arnold Schwarzenegger shares intense circuit workouts
In a recent YouTube video, Arnold Schwarzenegger shared two intense circuit workouts targeting arms and shoulders. He was working out at the popular Gold’s Gym in Venice Beach, California.
Arm Circuit
“This is what I do every morning, I come in here and do 25 to 30 sets in a half an hour,” said Schwarzenegger. “In the old days we did like 30 sets for shoulders now I do 15 sets.”
1A Machine Preacher Curl: 1 set of 30 reps, then 4 sets of 10-12 reps
1B Machine Dip: 1 set of 30 reps, then 4 sets of 10-12 reps
Shoulder Circuit
2A Overhead Press: 5 sets of 10-12 reps
2B Machine Lateral Raise: 5 sets of 10-12 reps
2C Machine Rear Delt Fly: 5 sets of 10-12 reps
Arnold likes ending each set with a 5-second iso-hold squeeze.
Schwarzenegger reveals training secrets
‘The Austrian Oak’ revealed his secret for training consistently. He believes in maintaining a routine by working out first thing in the morning and not giving your mind the opportunity to opt out of the exercise.
“The only reason why someone doesn’t want to go to the gym when they get up is because they were thinking. That’s the biggest mistake you can make.”
“When you train it is not just that your body gets pumped up and gets stimulated with blood but it’s also your mind and you have a much more positive kind of outlook on the day and on life when you’ve had a pump behind you.”
“I was in good shape [back in the 80s], I worked out two hours a day. Cause after having had several heart surgeries and then having had surgeries on my shoulders and knees and all those kind of things, it’s important to kind of protect my body and do therapy training at the same time. So I just do it faster, lighter, but correct exercises and I try to stay young.”
“If you want to go to the gym every day and do your bike ride, training every day, then you roll out of bed and you don’t think. Most important thing is don’t think just do.”
Arnold Schwarzenegger listed four ways to build a strong routine that fits into busy schedules. He highlighted the process of developing habits in a straightforward manner by rewarding the correct behaviors.
He opened up on the PED (performance-enhancing drugs) protocols that he utilized during his days of competing on stage. He also voiced his disapproval of the direction in which bodybuilding appears to be headed due to drug overuse.
Schwarzenegger’s latest offerings will help many improve their training consistency and level up their fitness with the circuit workouts.
You can watch the full video below:
RELATED: Arnold Schwarzenegger Dwarfed by NFL & MMA Superstars: ‘Made Me Look Like A Little Chicken’
Published: 25 May, 2023 | 10:38 AM EDT
Lee Haney: Open Athletes Are ’60-Lbs Overweight Traumatizing Themselves with Terrible Diets’
Lee Haney rose to the top of the sport with exceptional balance, conditioning, and fullness. In a recent Escape Fitness interview, Haney fired shots at Open bodybuilders for poor nutrition and relived his first Mr. Olympia victory in 1984.
Bodybuilding legend Lee Haney dominated the IFBB Pro League during the 1980s. He is an eight-time Mr. Olympia winner (1984-1991), a reign he made possible with an unyielding work ethic and sheer determination. During his bodybuilding tenure, Haney faced the cream of the crop, having battled with three-time Mr. Olympias Sergio Oliva, Frank Zane, as well as Lee Labrada, and Rich Gaspari.
Since Haney’s dominant title run, the sport has undergone dramatic changes. After Haney retired on top in 1991, mass monsters would soon stake their claim in the division. Despite changes to the category, fans, and bodybuilding veterans alike agree that Haney displayed one of the most complete physiques ever.
While he competed in a different era, Lee Haney has continually warned competitors today about who they choose to train with. And now it appears Haney is taking issue with Open competitors who have developed a seemingly unhealthy relationship with food.
Lee Haney Talks Poor Nutrition & Offers Advice to Bodybuilders: “Always Stay Within Striking Distance”
According to the bodybuilding icon, low-carb diets are for ‘fat boys.’ He encouraged athletes to keep a healthy relationship with food so it’s easier to prepare for bodybuilding shows.
“Low carb is for fat boys. If you look like a porkey the pig in the off-season, you’re fat! You got to burn that stuff off. When you trying to get rid of all that weight through aerobics and starvation, your muscle is not going to have that life to it.
That life force where it looks great on stage and it’s popping because you’re aerobic-ing yourself to death and stress will show up on your physique, it’ll tear you up. So, my message has always been in bodybuilding as I share with young athletes, always stay within striking distance. Train around, no more than around 12-15 pounds over your competition weight,” said Lee Haney.
Haney says 3% body fat is the goal on stage and believes athletes can adjust their nutrition based on where they are in their respective prep.
“If you’re 15 or 16 weeks out, if you’re 15% body fat, then guess what? You can drop a percentage every week until you bottom out at 3% or 3.5% you’re ready then. And if you get there too quick then guess what? Increase the food intake. I don’t believe in zero carbs. I never had to do that. I was a carb monster. My carbs would be 4 to 500 grams of carbohydrates a day because I was never a fat boy.”
“These guys get 40, 50, 60 pounds overweight and they have to traumatize themselves, eating chicken and green beans, what kind of life is that? It’s terrible man. It’s ignorance,” added Haney. “Never go below 50 grams of carbs. Zero carbohydrates for me, keto for me, if you want to call it keto, we just said lower your carbohydrates.”
Unlike his contemporaries, who consumed sunflower seeds, almonds, and walnuts, Haney underscored that modern competitors carb up with bacon, cheese, and ‘garbage.’
“The muscles overcompensate when you put the carbs back in, that’s why we want to hit the stage and we’re full and the muscles and the veins are popping. Even on another point, when we do carbohydrate deplete, we don’t use bacon, cheese, and garbage. We used sunflower seeds, we used almonds, we used walnuts.”
“They have half-truths [people in fitness and bodybuilding], they don’t live and they haven’t lived what we lived. When I say we, we’re bodybuilders, that’s what we do. We understand the science of food. They don’t [online coaches]. They just read stuff and don’t get it right and get a lot of people hurt living off statins.”
Haney on Winning 1st Mr. Olympia in 1984: “It Was a Dream Come True”
Haney said he won his first Mr. Olympia weighing 233 pounds. He credited Arnold Schwarzenegger, Frank Zane, Robby Robinson, and Ed Corney as early influences.
“Winning a Mr. Olympia is a miracle in itself and to be there on the same stage with Frank Zane and Robby Robinson, Sergio Olvia was there… wow. You know, that was absolutely incredible. It was like a dream come true man. You watched these guys in the magazines, you grew up admiring them, there you are, standing on stage with them. To be the winner and the victor, wow. Thank you, lord,” added Haney.
“The previous year I weighed 243 but winning at 233. I had went back and figured out through my notes and studied what had went wrong. No one had stepped on an Olympia stage at the weight and at that height. I knew that was a winning package. You size up your competition. I always knew if I had a combination of Arnold, Robby, Frank Zane, Ed Corney, who can beat that? And I felt that’s what I had achieved during my whole career, not just for that one but during my whole career. That’s what I wanted to be like, a combination of all of those gentlemen, those awesome legends.”
Haney isn’t the only bodybuilding veteran from a different era taking aim at the Open category. A few months back, 1990s standout Rich Gaspari accused Open bodybuilders of abusing steroids instead of depending on consistent training. In an additional Fitness, Fame & Fortune podcast, Gaspari said he personally favored the look of Classic Physique Olympia Chris Bumstead over recent Men’s Open Mr. Olympia winners.
Given his expertise, Lee Haney is determined to educate new talent making their way into bodybuilding. He stands by his approach, which saw him set the all-time Mr. Olympia win record that was later matched by Ronnie Coleman.
You can watch the full video on the Escape Fitness YouTube channel below:
RELATED: Lee Haney Shares Iconic Police Traffic Stop Photoshoot After First Mr. Olympia Win in 1984
Published: 24 May, 2023 | 4:44 PM EDT
Arnold Schwarzenegger Unveils 2-Compound PED Protocol Used During Prime of Career
Bodybuilding legend Arnold Schwarzenegger has always been honest about using steroids during his career, but he never revealed the exact drugs he took. In a recent Men’s Health interview, that changed as the ‘Austrian Oak’ listed the two-compound cycle he used to win seven Mr. Olympias.
Today, Arnold Schwarzenegger is by far and wide the most popular and visible ambassador of the sport. However, it took hard training, discipline, and consistency to get to where he is. In the 1970s and 1980s, Schwarzenegger was a proven force with a one-of-a-kind physique. His popping biceps and full chest were standout features that helped him climb and claw to the top of the IFBB Pro League.
During Schwarzenegger’s tenure, he was challenged by a handful of icons such as three-time Mr. Olympias Frank Zane and Sergio Oliva. In addition, he competed against Mike Mentzer, who many believe should have defeated Schwarzenegger during his comeback at the controversial 1980 Mr. Olympia competition. Looking back on a decorated career, Schwarzenegger said his toughest battle came against Oliva.
Schwarzenegger managed to claim a total of seven Mr. Olympia titles just shy of the joint record set years later by eight-time winners Lee Haney and Ronnie Coleman. Decades separated from his retirement, fans and bodybuilders alike have wondered about Arnold’s steroid cycles.
‘The Blond Myth’ Lee Priest discussed the topic once and mentioned Dianabol was Schwarzenegger’s favorite compound. Priest explained that times were different back when Schwarzenegger would compete and said athletes didn’t have ‘set rules’ about steroid protocols. Following years of speculation, Schwarzenegger has shared his Olympia-winning cycle, which consisted of Dianabol and testosterone.
Arnold Schwarzenegger Shares Steroid Cycle Used During Career, Says Sport Is Unsafe: ‘People Are Dying’
According to Schwarzenegger, he used 15 milligrams of Dianabol daily and 100 milligrams of testosterone a week.
“One hundred milligrams a week and then three dianabol a day. So that was 15 milligrams,” Arnold Schwarzenegger said describing his steroid use.
Testosterone replacement therapy (TRT) is a popular treatment athletes use for muscle maintenance, strength, and a variety of other benefits that aid low testosterone. From powerlifting sensation Larry Wheels to Jay Cutler, TRT continues to have a major impact on athletes’ health in 2023.
With a sudden spike in bodybuilding deaths over the past three years, Schwarzenegger stressed that people are listening to ‘charlatans’ and ‘don’t know what the ‘fuc* they’re doing.’ He added that people today are more obsessed with shortcuts than consistent hard work.
“Bodybuilding always, always was considered a safe sport,” he shared. “But now, it’s not. Now people are dying. They’re dying because of overdoses of drugs, and they don’t know what the fuck they’re doing. And they’re listening to charlatans. If I want to go and get medical advice from a legitimate doctor, I go to UCLA, or I go to the Cleveland Clinic.”
“Don’t go there,” he says of steroids. “Yes, we are at a time now where we always look for the easy way to make money, the fast way to get rich, the easy way to be an influencer. Any time you abuse the body, you’re going to regret it later on. I want young people to know that I have seen people getting kidney transplants, and suffering tremendously from it,” Schwarzenegger told Men’s Health.
This isn’t the first time Arnold Schwarzenegger has shined a spotlight on the dangers present in bodybuilding. In 2021, Schwarzenegger said Open bodybuilding is dangerous and that Classic Physique was the future. Given the rate at which athletes were dying, Schwarzenegger was candid, highlighting that bodybuilding had become the most dangerous sport in the world.
Following the 2022 Mr. Olympia show, Schwarzenegger said the Classic Physique Olympia winner should be crowned the Mr. Olympia title instead of the Open class champion. Some fans agree with Schwarzenegger, as four-time Classic Physique Olympia Chris Bumstead‘s popularity continues to swell.
RELATED: Arnold Schwarzenegger Shares 5-Min No-Equipment Workout of the Week: ‘Get Your Blood Flowing’
Schwarzenegger’s physique, a mix of aesthetics, muscularity, and mass, still impresses bodybuilding fans today. He achieved it with a minimal steroid cycle that did not include growth hormone, which illustrates how far ahead he was during his prime.
Published: 24 May, 2023 | 1:58 PM EDT
Joe Bennett & Lee Labrada Share ‘Guidances’ on Hypertrophy, Genetics, and Injury Prevention
Fitness and bodybuilding coach Joe Bennett has acquired a wealth of knowledge over the years, having trained athletes and Hollywood actors like Dave Bautista. In a recent episode of the Lee Labrada Show, Bennett joined Labrada for a detailed discussion about genetics, exercise selection, and injury prevention.
As a bodybuilding veteran, Lee Labrada left a memorable impact on the Men’s Open division, where he used aesthetics, conditioning, and artistic posing to assert himself as one of the best. Even though he was unable to procure a Mr. Olympia title, Labrada was a perennial contender who placed in the top four at the show for seven consecutive years.
Joe Bennett on the other hand, is a decorated trainer, who helped shape several top-tier IFBB Pro League bodybuilders, some of which include the inaugural Women’s Physique Olympia Dana Linn-Bailey, two-time Arnold Classic winner Terrence Ruffin, and German star Urs Kalecinski.
With their combined knowledge, Labrada and Bennett tackled ‘common sense’ practices in bodybuilding today. In addition, they explained the role genetics play when determining which exercises are best suited for certain individuals.
Joe Bennett, Lee Labrada on Exercise Selection & Full Range of Motion: ‘Not Everyone Has Short Femurs Like Tom Platz’
Bennett believes common sense guidelines must be established to build muscle, like developing an ‘internal response’ while training.
“If you’re anyone outside of someone whose sport is lifting weights then you have to realize the whole thing of weight lifting is to have an internal response. There should be some common sense guidances, I’m choosing this exercise to train my chest, train my shoulders, I should feel it in my chest, I should feel it the right way in my shoulders.
So, if I’m doing an exercise that’s a chest exercise and all I feel is my triceps and shoulders, it’s not a chest exercise for you. Just because it’s written in a book for chest exercise, but your body doesn’t understand that,” said Joe Bennett.
He stressed that genetics factor into training technique.
“It’s [genetics] a pretty big thing. I always joke with people, in the industry, there’s trainers that will really sell things that are customized. Obviously, there’s a big component of truth there because different exercises work for different people.
At the same time, if I have somebody coming in and it’s day 1, I have some ideas, like I know these are going to be some good options to start with right? Then, obviously, even if this works for 90% of people, I have to realize that it might not benefit this one person if they’re that 10% or even if they’re that 1%, whatever it is. So, there’s definitely some differences.”
Bennett shared that Tom Platz had short femurs which enabled him to achieve a better range of motion when performing squats.
“Limb length, I mean some people, again, you look at someone like Tom Platz and everyone looks how he squats, and that’s what everybody thinks about when they want to squat. There’s people that because of their proportions that they have instead of having Tom Platz’s little tiny short femurs, they’ve got these long legs and they might have a short torso. They literally are like an accordion when they try to squat. Everything folds as opposed to there being a nice pretty straight up and down thing,” Bennett said.
“Between limb length, there is some structural differences if we look at different joints, how your shoulder sits in the side of the scapula, how your femur fits in your pelvis. There are differences person to person. There are for sure people that are built better for things than others. There was a reason Tom Platz could squat what he could. The world record bench pressers are built for bench pressing. It’s the same as a lot of things in life. It’s really important that there is some degree of customizing.”
Bennett on Injury Prevention: ‘Physical, Emotional, Mental Stress Play Into It’
As far as injuries are concerned, Bennett says if an exercise causes pain on a consistent basis, then it should be replaced with a different movement.
“That’s the joke amongst strength coaches [just don’t injure your athlete]. You’ve already got the genetic elite, they’ll do almost anything to put on muscle, just make sure they’re doing things – where again, you’re building them up, get them bigger, stronger, more resilient, because they’re likely to get injured on the field.”
Lastly, Bennett highlighted that injuries often occur when people are dealing with physical or psychological stress.
“There are lots of contributing factors, recovery goes into it, how people are when they come into the gym. We think about physical stress, but emotional stress, mental stress, all that can play into it. If I had to say the biggest thing, it honestly is poor exercise selection. Most injuries and there are some exceptions, but most injuries in the bodybuilding world, it’s repetitive stuff. People have signs where something starts to feel uncomfortable.”
“Most of those things [where people work through pain] as you and I both know, if you start to get something and you don’t change something and you keep going, it only goes one direction, it only gets worse.”
In addition to Bailey, Ruffin, and Kalecinski, Joe Bennett recently partnered with Brett Wilkin for an intense back workout. The ‘Hypertrophy Coach’ led Wilkin through the training session and offered up some useful tips. Wilkin is already qualified for the 2023 Mr. Olympia show after claiming gold at last year’s Bigman Weekend Pro contest.
Injury prevention and exercise selection remain widely discussed topics in bodybuilding. Given their expertise, Labrada and Bennett hope to inspire safer practices in the gym, not just for athletes but for people of all fitness levels.
RELATED: 10 Best Bodybuilding Coaches with Proven Track Records
You can watch The Lee Labrada Show on YouTube below:
Published: 24 May, 2023 | 12:11 PM EDT
Derek Lunsford Goes Through Title-Worthy Back Workout With Chris Bumstead
Bodybuilders Derek Lunsford and Chris Bumstead are in the absolute prime of their physical and mental abilities. The duo are working hard to extend their competitive legacy under famed bodybuilding coach Hany Rambod’s guidance. Recently, they went through an off-season back workout to get ready for this year’s conquests.
Lunsford is an American professional bodybuilder that made a switch to the IFBB Pro League’s Men’s Open division in 2022. Prior to that, he competed in the 212 division and achieved the ultimate goal of winning the 212 Olympia title in 2021. However, the 30-year-old grew out of the division. Upon receiving the special invitation to compete in the Men’s Open division at the 2022 Olympia, the former 212 kingpin got in the gym to put in the work.
At 2022 Olympia, Lunsford dominated the stage and surged past elite competitors like former 2-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay, Nick Walker and Samson Dauda to secure a runner-up finish.
Lunsford’s training partner in this session, Chris Bumstead, is a Canadian IFBB Pro bodybuilder and arguably the most famous active bodybuilder in the world. CBum has established himself as the most successful competitor in the history of Classic Physique division with four consecutive Olympia wins. Since snatching the title from former champ Breon Ansley at the 2019 Olympia, CBum has fended off fierce competition to retain it at the 2020, 2021 and 2022 Olympia.
Both men have handed the reins of their training to famed coach Hany Rambod who is their head coach. Recently, they trained back under his guidance and the video of this session was posted on Lunsford’s personal YouTube channel. So without much ado, let’s see how Hany Rambod guided his pupils through the workout.
Derek Lunsford and Chris Bumstead go through the back workout
Derek Lunsford had to guest pose at the 2023 Pittsburgh Pro on the day of this back workout. As a result, he kept the workout relatively light and did not go overly heavy.
“Not gonna go crazy today because we’re doing the guest posing tonight. It’s not like we’re changing anything as far as the diet or workout… Nothing like that. We’re just gonna go in there and have fun tonight but also not trying to fill the stomach up a lot…” Lunsford said.
Iso-lateral Lat Pulldown
Rambod instructed CBum and Lunsford to start the training session with lat pulldown on an iso-lateral plate-loaded machine. He suggested using a reverse grip for the first few sets and switching over to the neutral grip for the subsequent sets.
Lat Pulldowns primarily target the latissimus dorsi and the upper back muscles. It is a great way to increase the back width. According to an ACE sponsored study, lat pulldowns, along with seated cable rows, are the second best exercise for lats after pull-ups and chin-ups (1). Lunsford and CBum pushed through a few sets of lat pulldowns to get things started and took to the next exercise.
T-Bar Rows
Lunsford and Bumstead then moved over to this classic back building exercise and cranked out a few sets. Bodybuilding experts swear by the muscle and strength building benefits of this movement. T-bar rows work the majority of the muscles in the upper and the middle back. This includes latissimus dorsi, trapezius, teres major, teres minor, posterior deltoid and infraspinatus muscles. Additionally, T-bar rows also work the brachialis and pectoralis major muscles as well.
Hany Rambod shed light on some of the common technical errors people make while doing the exercise and stated:
“What you’ve got to make sure is you’re pulling all the way… A lot of people just end up doing a really weird version of a shrug when they use heavy weight. Make sure that you’re being able to bring your elbows back and you’ll be able to contract your last to some degree. If you end up using too much weight, all you’re doing is a shrug.”
The bodybuilder duo performed some solid sets of T-bar rows with perfect technique before taking up the next exercise.
Seated Cable Rows
Seated cable rows not only help with muscle and strength building but also help improve the posture. CBum and Lunsford annihilated a few sets of seated cable rows under Coach Rambod’s watchful eye and took to the next exercise.
Incline Dumbbell Rows
This free weight exercise served as the finisher to Lunsford and Bumstead’s back workout. Incline dumbbell rows help emphasize more on the back muscles as the setup takes the need for muscle stabilization out of equation (2). The duo performed this exercise to stimulate the back muscles further and called it a day in the gym.
Overall, the workout included:
Derek Lunsford’s physique looked stage ready and massively improved during guest posing at the 2023 Pittsburgh Pro. Experts suggest that he can beat reigning Mr. Olympia Hadi Choopan if he brings fuller pecs and quads. Looking at his progress in the gym, it does seem like he is a step closer to the goal for sure.
Watch Derek Lunsford and Chris Bumstead go through the back workout here, courtesy of Derek Lunsford’s personal YouTube channel:
Reference
What is the Best Back Exercise? (ACE Sponsored Research)
(Authors – Holly Edelburgh, John P. Porcari, Clayton Camic, Attila Kovacs, Carl Foster and Daniel J. Green)
14 Best Back Exercises to Build the Perfect Back
(Author – Jeremy Ethier)
Published: 24 May, 2023 | 3:28 AM EDT
Quinton Eriya Shares Near 3,500-Calorie Bulking Cheat Meal in 2023 Off-Season
Canadian bodybuilder Quinton Eriya emerged as a promising Men’s Open contender with a strong season in 2019. In a recent YouTube video, Eriya consumed a massive helping of about 3,500 calories. In addition, he mentioned that he implements cheat meals like this one five times per week in the 2023 off-season.
Quinton Eriya boasts a physique with impressive muscle mass, shape, and genetics along with a tight waist. He made his IFBB Pro debut at the 2019 Toronto Pro Supershow and finished fifth. He followed up with a sixth-place finish at the 2019 Vancouver Pro. In 2020, Eriya made his way to the New York Pro and took eighth in a competitive lineup.
Eriya left the fans stunned with a crazy aesthetic physique update in Nov. 2021. He turned in a strong performance at the Romania Muscle Fest Pro and placed fifth. He declared his ambitions to earn an invite to the 2022 Mr. Olympia competition with a win at the Toronto Pro Supershow. Ultimately, he narrowly missed out on the top prize to Joel Thomas and took silver in Canada.
Men’s Open standout Nick Walker joined forces with Eriya for a brutal back workout in Jan. 2022. Eriya revealed he enjoyed using high reps for every body part other than the chest while performing the training session with the former Arnold Classic winner.
Last year, Quinton Eriya displayed significant improvements to his physique at the 2022 Tampa Pro. He scored bronze behind former 212 Olympia champion Kamal Elgargni and winner Akim Williams. He was last seen in action at the 2022 Texas Pro, where he placed fifth. Following the event, Eriya received major praise from Mark Anthony and bodybuilding legend Jay Cutler. Cutler lauded the rising athlete as a potential Olympia title contender.
RELATED: Bulking Calculator to help your weight gain / bulking journey!
Quinton Eriya destroys nearly 3,500 cals in a cheat meal
In a recent YouTube video, Quinton Eriya devoured about 3,500 calories in a single cheat meal and says he consumes similar helpings five times a week on the days he works out.
“I have five cheat meals or free meals, whatever you wanna call them, I have five of them every week and they’re only on training days,” said Eriya. “So, normally I have it for my fifth meal. However, sometimes I swap it out just depending on what I have going on during the day.”
He ate the following items along with some ketchup:
2 hamburgers = 1,680 cals
Regular fries = 960 cals
Chocolate Oreo Milkshake = 670 cals
Total = 3,310 calories.
Quinton Eriya and Nick Walker collaborated for a grueling push-day workout a month ago. Walker joined the budding talent during his trip to Canada and smashed a challenging workout targeting the chest, delts, and triceps.
Eriya took to the stage with Walker in a guest-posing appearance at the 2023 Pure Muscle Championships last month. The duo delivered a memorable pose down with Down syndrome bodybuilder Kyle Landi. Based on Eriya’s latest offering, it appears he’s focused on making the most of the off-season as he eyes his ticket to the Mr. Olympia contest.
You can watch the full video below:
RELATED: Liver King: ‘If The Rock Can Have a F*cking Mammoth Cheat Day Every Week, So Can Liver King’
Published: 24 May, 2023 | 2:40 AM EDT
Jay Cutler Shows Off Ripped 240-Lb Physique Update & Posing Session Before Turning 50
Jay Cutler continues to make strides in the gym and kitchen as he sets his sights on his latest physique transformation. In a JayCutlerTV interview, Cutler revealed he’s tipping the scales at 240 pounds and plans to achieve more fullness in his chest, shoulders, and legs in the coming months.
As an active Men’s Open pro, Jay Cutler reached the top of the sport with an intense work ethic, grit, and consistency. He is famous for his rivalry with Ronnie Coleman, who is known for winning a total of eight Mr. Olympia titles, tied with Lee Haney for the most ever. Meanwhile, Cutler managed to win four Mr. Olympias during his respective tenure.
In 2006, Cutler dethroned Coleman, a feat he made possible with sharp conditioning and an impeccable lower body. While Cutler lost the title in 2008 to Dexter Jackson, he regained his status as champion a year later in what many consider one of the greatest comebacks in modern IFBB Pro League history.
Since his retirement in 2013, Cutler’s popularity and name recognition is at an all-time high. The four-time Mr. Olympia routinely examines the Men’s Open division of today. Even though he’s happy following a decorated career, Cutler said he planned to transform his physique last year. Initially, fans thought he might have been preparing for a comeback. However, Cutler dismissed that idea and explained that he started this ongoing fitness journey for personal fulfillment before turning 50 years old.
Jay Cutler Turns Heads with Fit-for-50 Shredded Physique Update, Plans to Get Fuller
Jay Cutler won’t compete at the upcoming 2023 Masters Olympia, but the bodybuilding legend has made it clear he’s planning an appearance. It remains uncertain whether or not he will guest pose, but Jay promised to show off his physique on stage. Check out the latest progress from Jay Cutler below:
“Alright, so we’re going to show the physique because I actually start my 12 weeks this weekend. Not to say I haven’t been training, but I’ve been trying to eat like six meals. My weight is close to about 240. Like I said, every week, I’m going to kind of showcase a little bit of the physique and show you guys kind of what I’m working with a little bit.”
“Obviously, I’m trying to stay in great condition and gain the size. You can see, I definitely have a lot of work to do to fill up, especially in the backside I’m sure. I can’t really see my back,” explained Cutler. “At the starting point. I just got to get really a lot fuller in here the legs. Obviously, my leg is always smaller on this side [left] it’s going to be about filling that out. Getting fuller through the chest and shoulders, especially here, my rear delts, to have that size and tighten everything up through here,” Cutler said.
YouTube/JayCutlerTV
During his recent YouTube video, Cutler demonstrated a couple of mandatory poses. Cutler, who has been away from competition for over 10 years, looks to be improving day by day. On the horizon, Cutler stressed that he plans to add fullness to his legs, delts, back, chest, and shoulders.
This is far from the first time Cutler has opened up about details pertaining to his fit-for-50 challenge. With his 50th birthday in August, Cutler said 6-8% body fat is the goal and shared that he was entering ‘uncharted territory’ after his last update, which featured a legendary quad-stomp-inspired training session.
Aside from diet and training, Cutler also discussed his steroid protocols. Given his age and the subsequent risk factor, Cutler underlined that he will achieve this transformation without the use of harder compounds such as trenbolone. Instead, the Massuchessets native said he’s using a strict regimen of testosterone replacement therapy.
Jay Cutler’s progress is a testament to his hard work and dedication to bodybuilding. Fans are excited to see him make a special appearance at the 2023 Masters Olympia show, scheduled for August 25-27 in Cluj Napoca, Romania.
RELATED: Jay Cutler Getting ‘Bigger, Leaner’ Without Bulking & Talks Keeping the Metabolism Guessing
Watch the full video from JayCutler TV below:
Published: 23 May, 2023 | 11:24 AM EDT
Chris Bumstead Says He Has No Injuries & Credits Iain Valliere for Not Fuc*ing Up His Health w/Steroids
Chris Bumstead is already eying preparations for his potential fifth Classic Physique title at the Mr. Olympia contest. In a recent Straight Outta the Lair podcast with Flex Lewis, Bumstead detailed his split from Iain Valliere, discussed his current supplementation, and 2023 off-season.
In 2019, Chris Bumstead brought an undeniable look which led to him defeating the two-time Classic Physique Olympia titleholder, Breon Ansley. Despite the explosive popularity of the division, no one from the Classic Physique category has been able to stop Cbum’s reign.
Prior to laying claim to his fourth title last December, Bumstead was dealt his fair share of adversity. Roughly 12 weeks before 2022 Olympia, he and his long-time training partner, Iain Valliere, decided to part ways. Instead, Bumstead would join Hany Rambod for his title endeavor. And while he performed with a torn bicep on stage, Rambod successfully guided the Canadian native to another victory.
With four Classic Physique Olympia titles in his arsenal, Bumstead has quickly become one of the most recognizable faces in the sport on social media, second to only Arnold Schwarzenegger. The 2023 Mr. Olympia show is approaching in less than six months, which prompted Cbum to update fans on his current progress before battling to become a five-time champion.
Chris Bumstead ‘Feeling Great,’ Says ‘Supplements Are Low,’ Talks 2023 Off-Season: ‘Pushing Training and Putting Size On’
While his supplements are ‘low,’ Bumstead says he never looked better at this stage before starting a prep.
“That’s still to come [true off-season] so I’m eating right, training right, supplements are low. Just focusing on doing everything the best I can right now with the travel. Then, when I come back I have one more trip to Italy, when I come back from that in June, I’m going full tilt and locking everything in and focusing on it.
This is the best I’ve looked at this point in a year even. I’ve always taken a lot of time off, like complete time off. Not even in the gym, taking nothing barely eating, losing too much weight. Okay, let’s not go that hard and just take a little bit of time off,” Bumstead shared.
Looking ahead, Bumstead says his health is in order and he has no injuries.
“The second I started pushing training I started putting size back on. I maybe need to put on another five pounds to be a little heavier than I was last year even. I’m in a great spot right now, I feel healthy, body feels young, no injuries, knock on wood.”
Some believe taking time off is a disservice to Bumstead, but he sees it as essential to his growth and longevity as a bodybuilder.
“I think it’s helped me a lot [stem cell therapy]. It’s hard to say and I try not to push it on people it’s expensive. I don’t say you need to do this to be healthy. You don’t, but someone with an autoimmune condition which is all about inflammation and systemic stem cells flush your inflammation so that’s been super helpful for me.”
“I focus on my time off that I take, people might think it’s a deficit, but everyone in the top four at the Olympia did the Arnold. They took a few weeks off and jumped into prep. Their bodies are beat up. I’m getting younger. I’m taking time off resting staying healthy. I feel good, I’m really holding on to that and that allows you to compete longer.”
Bumstead: ‘I Didn’t Fu** Up My Health and Do Too Much Drugs Because of Iain Valliere’
According to Bumstead, Iain Valliere is the reason for his success at a young age. He added that Valliere motivated him to train harder and advised him not to use excessive amounts of steroids.
“Iain is the reason I was able to be successful at a young age. I came into that first show I did, won, and climbed so quick, and the reason I didn’t fu** up my health and do too much drugs, do too much stupid shit in the beginning of my bodybuilding career was because of Iain,” Bumstead said.
“He was the reason I always trained with someone that was lifting two plates more than me on anything. So I pushed myself to be stronger and better. Iain was always stronger and bigger than me. He pushed me and he’s the reason I got to where I was in my career. I’m super grateful for him. I don’t think I’d be where I am without him, at least at this young. That was a really tough decision to leave, to make that call, it was really hard.”
“We came to a decision it would be best for both of us,” Bumstead added. “I was talking to Hany and he just talked to me about Derek Lunsford, how he had a crazy mental and physical transformation, 180, now he’s just crushing it. We were talking about that, mindset, he’s worked with business CEO people on training and mindset. He’s focused a lot on mental. I didn’t even tell him that’s what I was super interested in.”
After going their separate ways, Cbum explained that he started talking to Hany Rambod after the 2022 Pittsburgh Pro.
“He’s a maniac, super outgoing, extroverted, I’m a little more quiet sometimes, that’s why I flow with people crazy like that. We clicked off then. I held that in my back pocket. I was worried to pick someone because it’s a family. You’re bringing someone into your family. A lot of trust very intimate moments, very serious.
Held off for a while before asking Hany to coach me, it was August three and a half months out. I asked him to coach me, he thought I meant mentally help him, I kind of worded myself weird, you know, ‘Could you maybe help me with that,’ then we talked again and I told him I meant coach me fully. He said, ‘Oh, I need to think about that.’ He put me on hold, yeah, motherfuc**r,” said Bumstead.
This isn’t the first time that Bumstead has opened up about some of his struggles in the sport. In a recent Don’t Be Sour podcast, Bumstead discussed the pressures of being a dominant champion. His goal is to exit the sport on top but highlighted that the fear of losing motivates him to continue.
Chris Bumstead is set to return on stage at the 2023 Mr. Olympia contest, taking place Nov. 2-5 in Orlando, Florida. Fans look forward to seeing him face off against the rising contender, 2023 Arnold Classic winner, Ramon Queiroz.
RELATED: Chris Bumstead: “I Brought My PEDs Down & It Allowed Me to Have to Train Harder”
You can watch the full video below from Flex Lewis’ YouTube channel:
Published: 22 May, 2023 | 2:59 PM EDT