Tag: Videos
Frank Zane Talks Low-Carb Diet, Using Sunbathing Instead of Diuretics, & Max Weight During Off-Seasons
Bodybuilding icon Frank Zane understood the need for discipline en route to earning his three Mr. Olympia titles. In a recent The Menace podcast, Zane discussed the low-carbohydrate diet he consumed almost year-round and explained how he used sunbathing as a drying-out process for contests.
While competing actively, Frank Zane sought to master all aspects of bodybuilding, from building muscle, tanning, posing, and training routines, his methods saw him reach the top of the sport, where he pushed the pace against legends such as Arnold Schwarzenegger, Robby Robinson, and Franco Columbo.
Zane, a living encyclopedia of bodybuilding knowledge, is 80 years old, but his passion and experience shine during workout demonstrations. The three-time Mr. Olympia joined Mike O’Hearn for an unusual training session comprising of exercises he implemented at the peak of his career.
Having made a name for himself with a low body weight and exceptional aesthetics, Zane cautioned against modern competitors adding size too quickly. He stressed that extra weight could ruin symmetry and proportions. Instead, Zane suggested that athletes improve extremities like calves and forearms to achieve a more balanced physique overall.
Frank Zane Talks Low-Carb Diet, Using Sunbathing Instead of Diuretics, & Max Weight During Off-Seasons
During his career, Zane used a low-carbohydrate diet consisting of 50 grams per day. He added that he consumed 200 grams of protein as well (equivalent to 1 gram per pound of body weight).
“I followed a low carbohydrate diet. I would get less than 50 grams of carbs a day and one gram of protein per pound of body weight, so I’d be getting over 200 grams of protein in a day and under 50 grams of carbs a day. That’s what I did the last few months before a competition,” Frank Zane said. “Fats… you know I really didn’t go overboard on fats, but I didn’t deliberately restrict my fats, I just didn’t eat a lot of fat. Now, I ate red meat but I always had lean cuts. I ate fish, you know which has good oils. I ate poultry, I really didn’t eat a high-fat diet either.”
Zane said his cardio demands were walking fast on a treadmill for 15-20 minutes a day.
“No [extra fats were added] right, it was a low-carbohydrate diet. I did some [cardio] but I didn’t do a lot. I generally did something at the end of my weight training workout. I’d take about 15-20 minutes on the treadmill walking fast.”
While he admits his diet was strict, Zane shared that he did what was necessary to be contest-ready. According to the bodybuilding legend, his max weight in the off-season was 200 pounds.
“I was strict and my metabolism wasn’t slow, but it wasn’t really fast either. I did what was necessary and got in shape,” added Zane. “I generally competed – my best weight for competition was 190. I never went over 200 pounds in the off-season. I stayed in that 190-200-pound range all the time. I didn’t look upon it as a diet, it was the way I ate normally.”
Zane revealed his protein sources were steak, fish, and chicken. He added that he now eats eggs for breakfast and fish for dinner regularly.
“I would not eat way more carbs, I never did that,” Zane shared. “I had red meat almost every day. That was steak, fish, and chicken, and in more recent times, I don’t eat much red meat now, I eat mainly fish. Eggs for breakfast, fish for dinner.”
The most carbohydrates Zane would consume was 150 grams in a day. He underlined that he maintained a rigid diet, especially in the eight weeks leading up to a show.
“No never [200-300 carbs] in off-season,” shared Zane. 150 grams of carbs as a high-carb day [is the max]. No that’s something I did all the time, pretty much, I just did it more strictly before a competition and it wasn’t just a few days before it was months before. At least eight weeks before. I did [carb up on stage] not a lot but a little bit, one day usually, if the contest was Saturday, I would carb up on Friday and Saturday morning.”
Zane explained that diuretics would make him lose excess water so he dried out by sunbathing in Santa Monica or Palm Springs.
“No [diuretics]. No, basically, if I did, I would lose too much water if I did that. The other thing, I sunbathed a lot, I would go out lay and the sun and sweat, and that was sort of a diuretic for me. Both, I had a place in Palm Springs, I lived in Santa Monica, I’d go there on the weekends for two or three days and get sun and come back.”
In light of the growing number of bodybuilders dying, Zane opened up about some of the dangers present in the sport today. Zane worries that competitors are taking bad advice. Moreover, he implied athletes are now using shortcuts with drugs and/or synthol implants instead of achieving a physique steadily over time.
The sport has certainly changed since Zane’s time on top, but his methods and practices still hold value today as aesthetic bodybuilders in the Open class continue to gain momentum.
RELATED: Samir Bannout Tells Nick Walker to Hire Frank Zane as Posing Coach for 2023 Mr. Olympia Win: ‘Fix Front Lat Spread’
Watch the full video below from the Muscle and Fitness YouTube channel:
Published: 22 May, 2023 | 11:56 AM EDT
‘Bodybuilding’s Kendall Jenner’ Vladislava Galagan Reveals Her Daily Protein & Carbs Intake
Vladislava Galagan has been making headlines in the fitness space for her resemblance to American media personality and socialite Kendall Jenner. The difference is she’s much more muscular than the Keeping Up with the Kardashians star. In a recent interview uploaded on YouTube, Galagan revealed her daily macro intake to maintain her jacked physique.
Social media platforms provide a convenient way to amass fame and fortune online given one manages to build a following. There have been various different kinds of audiences that influencers have found. Liver King is one of the most popular names who went viral for eating raw cuts of meat and insane workout routines. Joey Swoll is another recognizable figure in the fitness community who found success on such platforms. He promotes making gyms a safe space for everyone and has a positive crowd that pushes back on the rise in toxic gym culture.
Vladislava Galagan went viral for her unreal muscle mass, size, and similarity to Kendall Jenner earlier this month. The Russian model found a passion for fitness and working out in her teen years about a decade ago. She boasts a pretty feminine face with an incredibly jacked physique that often leaves people stunned at first view. She even faced accusations of faking her build using CGI technology or Photoshop.
Galagan admitted to taking steroids to achieve her physique but insisted the importance of proper nutrition and training could not be neglected.
The 27-year-old has a large audience of a million on Instagram and maintains an active OnlyFans account, which has proven to be a lucrative opportunity for her. She disclosed she earns an eye-watering $10,000 each month by uploading racy content showing off her gigantic arms and washboard six-pack abs. She tends to stay away from the more x-rated requests and reported having success with arm wrestling clips.
‘Bodybuilding’s Kendall Jenner’ Vladislava Galagan reveals her daily macro intake
In a recent YouTube video, Vladislava Galagan revealed her daily macro intake.
Galagan’s daily macro breakdown: 120g protein, 180g carbs, and 80g fats.
Vladislava Galagan / Instagram
Vladislava Galagan continued to improve her personal fitness after making her bodybuilding debut in 2018. She consumes four meals a day with her protein sources coming from meats like beef, chicken, and fish. She follows a strict training plan hitting the gym six days a week for about 90 minutes each, targeting every muscle group twice with three sessions reserved for cardio.
Galagan has shown no signs of slowing down anytime soon. Considering she’s only in her twenties, it will be interesting to see how her physique changes over the next years.
You can watch the full video below.
Related: Calculate your optimal daily protein intake with the best protein calculator
Published: 20 May, 2023 | 12:08 PM EDT
Jay Cutler Getting ‘Bigger, Leaner’ Without Bulking & Talks Keeping the Metabolism Guessing
Jay Cutler’s fit-for-50 challenge is officially underway as the bodybuilding legend admits he’s now eating six meals a day again. In a recent JayCutler TV video, Cutler challenged some bulking misconceptions in bodybuilding and revealed he’s weighing 239 pounds.
During his illustrious career, Cutler managed to take home a total of four Mr. Olympia titles. He’s the only man in history to win back an Open title that was lost on the Olympia stage. Cutler also holds the distinction of having dethroned the eight-time Olympia-winning machine Ronnie Coleman in 2006.
Cutler’s last competition came in 2013, but his passion for the sport carried into retirement. Aside from breaking down threats of today’s Men’s Open class, the 49-year-old announced late last year his plans to transform his physique. Initially, fans thought he might be interested in a return, but Cutler explained that he’s taking these measures in hopes of getting in the best shape possible before turning 50.
While rebuilding his body, Cutler has routinely stressed that he won’t use performance-enhancing drugs except for testosterone. In addition to physique updates, Cutler has offered fans a look into several of his training sessions.
Jay Cutler: “It’s a Misconception That You Have to Bulk In Order to Put Size On”
According to Cutler, those looking to add size should emphasize meals four, five, and six. However, if leanness is the goal, Cutler advocated for morning workouts and fasted cardio.
“So this is kind of crazy, I’ve actually be training after my first meal, this is the first day that I’ve actually eaten a bunch of meals and then headed to the gym. Even when I was in Boston recently, I ate usually one meal and then went a trained. Like I said, I always felt my best after four meals, so if there’s a specific time a day I favor… I would always say that after four meals is most beneficial if you’re trying to put on size, but if you’re trying to lean out, I think that the early morning workouts or even fasted workouts can be particularly more helpful in my eyes.”
“Ideally, ideally, what I’d like to do is hit the metabolism several times a day, that’s why when we trained for contests and a lot of times when I was at my absolute best, I did cardio first thing in the morning. I trained one session, ate two meals, came back to the gym, trained with weights then did cardio before I went to bed, so I was actually hitting the metabolism four times a day.
Sometimes, you know, that can be a bit taxing. If that’s like the last eight weeks in preparation where I would train basically for four months, this time around, I’m doing this whole fit-for-50 thing and I’m doing a transformation over 12 weeks. Why I chose 12 weeks is that I’m already at a pretty decent level of body fat. But ideally, my goal is to get bigger and get leaner at the same time,” said Jay Cutler.
Read also: High-Calorie Foods For Bulking: 14 Best Food Ideas To Unleash Your Gains
Cutler says it’s a misconception that size can only be added with a bulk. He plans to add size and lean down simultaneously.
“For you out there with the misconception that you have to bulk in order to put size on, I’m going to prove you can put size on and lean down at the same time. The workouts are important but the nutrition is absolutely more important, to eat with more consistency.”
“I am 239 and a half. 239 and a a half, so getting up there. Remember I said I wanted to be 235 for this so,” Cutler added.
This isn’t the first time that Cutler has brought up bulking. In a Cutler Cast podcast last year, the Massachusetts native disclosed that he favors ‘lean bulking’ over dirty bulking. At the time, Cutler wasn’t concerned with muscle mass but highlighted that most people nowadays prefer to maintain leaner physiques.
At almost 240 pounds, fans are looking forward to seeing Cutler’s physique in the near future. He won’t be competing, but recently promised he would step on stage with his shirt off at the 2023 Masters Olympia contest, taking place in Romania this August.
You can watch the full video below courtesy of the JayCutlerTV YouTube channel:
Related: Jay Cutler Details High-Protein Diet and Gives Update on Fit for 50 Physique Goal
Published: 19 May, 2023 | 7:11 PM EDT
Bob Cicherillo on 2023 Pittsburgh Pro Guest Posing: ‘Was Big Ramy Better? The Answer Is No.’
Athletes rep Bob Cicherillo is back to discuss the guest posing lineup in Pittsburgh last weekend. In a recent Voice of Bodybuilding podcast, Cicherillo took a closer look at Mamdouh ‘Big Ramy’ Elssbiay‘s chances of a successful comeback to the 2023 Mr. Olympia stage. In addition, he examined some of the sport’s top Open competitors who also guest posed at the 2023 Pittsburgh Pro.
Since Phil Heath‘s seven-year reign as Mr. Olympia, Open class athletes have struggled to hold on to the sport’s most coveted title. After the late 2018 Mr. Olympia Shawn Rhoden took the honor, the Sandow changed hands again. In 2019, Brandon Curry claimed gold but would surrender it to Elssbiay in 2020.
As Ramy proceeded to win a pair of titles, confidence about his future grew. Ronnie Coleman, who is tied for most Mr. Olympia wins ever with Lee Haney, assumed Ramy would comfortably defend for years to come. However, he was outmatched on the 2022 Mr. Olympia stage and fell to fifth. Ramy later vowed to come back better than ever. His coach, Chad Nicholls, shared his grim take on Ramy’s prep last year, and said just about ‘everything went wrong.’
Elssbiay entered the 2023 Arnold Classic and took fourth place. Cicherillo, who also serves as the announcer for the Arnold and Mr. Olympia shows, suggested that Ramy’s best days were behind him.
Unlike last year, Ramy appeared in Pittsburgh for a star-studded guest posing appearance. He was joined by last year’s Olympia runner-up Derek Lunsford, Nick Walker, Samson Dauda, Hunter Labrada, and Shaun Clarida. In his latest endeavor, Cicherillo gave his thoughts on the lineup and opened up on Big Ramy’s potential for redemption.
Bob Cicherillo Breaks Down 2023 Pittsburgh Pro Guest Posing: ‘Derek Lunsford & Nick Walker Did Not Disappoint’
Overall, Bob Cicherillo was impressed with the lineup. He thought Derek Lunsford set a precedent last year in Pittsburgh, which nudged other competitors to stay conditioned in the off-season this time around.
“These guys were in pretty good shape, I got to give it to everybody. I got to credit that to Derek Lunsford because he did show up in shape last year and he showed up in shape this year too. Still the best-conditioned guy at this point, we’re six months out… but I think it inspired the other guys to be a little bit closer to in-shape if you will again, for the off-season, nobody is expecting somebody to be ripped to the bone of course. If you’re ripped to the bone six months out, you got bigger problems. Everybody was in pretty good shape. It’s funny, you could almost put them in order from their guest posing appearance.”
“Derek Lunsford, Nick Walker did not disappoint, again, in great condition, great shape for being off-season, he’s [Nick] put on a lot of, we’ll call it off-season weight. Not fat, none of these guys were. Samson Dauda did not disappoint either. He’s over 300 pounds or reported close to 300 pounds now, he’s a little bit taller than Big Ramy who did show up everybody.”
As for Big Ramy, Cicherillo thought he looked wide but failed to show any improvements since his last two contests.
“That’s right, Big Ramy made it in. So, all of the conspiracy theorists have to find something else to point your finger to. Big Ramy was there and he was big, now the question is… was he better? The answer is… no. I thought he looked good, I thought some of the same problems are still evident. Whether that gets fixed throughout the year, whether he decides to compete, we’re only going to see, time will tell.
The arms do look a little bit down in size, the back I didn’t think looked much different. He’s big as a house folks, there’s a reason they call him Big Ramy. He is the widest guy in bodybuilding bar none. For any height, I don’t care, Andrew Jacked’s taller, he’s a big boy too, but nobody’s got Big Ramy width. I don’t know if that helps him at this point. I don’t know if it’s the shoulders that are so big that make his arms look smaller if there’s some issues going on with that, but he was in good shape,” Bob Cicherillo explained.
In addition to those mentioned, Cicherillo praised Hunter Labrada, who is currently in prep to compete at the upcoming Tampa Pro and Texas Pro.
“He didn’t disappoint. The fans love him and he’s as gracious as it gets. So Hunter Labrada was there. Hat and all, you know it’s a show when Hunter is there and the cap is on that head of his. Hunter is a good sport. I give him a lot of credit for that. Hunter looked good. Hunter is in shape and Hunter needs to qualify.”
In addition to Bob’s critiques of the Open class, Olympia TV came under fire recently after judge Terrick El Guindy labeled a few athletes as ‘busts’ and ‘failures’ in a social media post. In response to fan backlash, Cicherillo chimed in and said it wasn’t done intentionally, but stressed that the ‘clickbait stuff needs to end.’
Elssbiay reassured his fans of his future in a Muscle and Fitness interview recently, where he appeared fired up to win back his title at the 2023 Mr. Olympia contest on Nov. 2-5, in Orlando, Florida. Time will tell if Big Ramy can reclaim the throne and become a three-time champion.
RELATED: Bob Cicherillo Wants William Bonac to Retire on Olympia Stage & Explains Samson Dauda’s Rise to the Top
Watch the full video below from Bob Cicherillo’s YouTube channel:
Published: 19 May, 2023 | 3:58 PM EDT
Big Ramy Says He’s Training ‘Angry,’ & Working Harder Than Anybody for 2023 Mr. Olympia
Mamdouh ‘Big Ramy’ Elssbiay is leaving no stone unturned in his preparations for 2023 Mr. Olympia. In a recent interview with Muscle and Fitness, Ramy laid out his game plan for the current season and said he’s using anger as fuel to regain his title.
In 2022, Elssbiay was on top of the world, representing the Mr. Olympia brand with a pair of Sandows. He entered last year’s Olympia as a favorite but was ousted from the throne by Hadi Choopan. Some thought Ramy was overlooked, but ultimately, the judges awarded him fifth place. Steve Weinberger, who served as the head judge at the contest, suspected Ramy was suffering from injuries as many noted that his lats, arms, and back were missing detail.
Big Ramy brought his best physique possible to the 2023 Arnold Classic on short notice. He finished fourth but presented a remarkably better package. In the aftermath, fans and even Bob Cicherillo predicted Ramy’s time on top had come to an abrupt end.
Unlike last year, Ramy fulfilled his obligation to guest pose at the recent 2023 Pittsburgh Pro. Despite hinting at sitting the year out, it appears the former two-time champion has changed his mind. He shared that he’s working harder than ever to re-cement his status as the best in the world.
Big Ramy Says He’s Training ‘Angry,’ & Working Harder Than Anybody for 2023 Mr. Olympia
Big Ramy thanked his fans for their loyalty and discussed the route he’s taking to win back his Mr. Olympia title.
“I’m really excited like always. I have to do one thing: working hard, I do that for a reason always but this year I do it because everyone knows if you lose one time, it’s never the end. If you have that, if God gives you a chance to fight for the next step and nothing broke you, you can get that one more time.”
“Everyone, the people, it’s like us… I mean, we must give the people the fans, it’s like listen, our advice… we can give to them, working hard, working hard you have to do in your life. If anything comes after working hard, you did fine. You have more than what you had in your pocket.” ‘
“Truthfully it’s a good thing when you get the [Mr. Olympia] trophy but what’s better than that is getting the love and respect from the people.”
“Even this year when I lost, [my fans in Egypt] had my back, I’m really thankful they did that. Again, they understand what I’ve been working for all this year. I’m working because I have to give them dreams in their life and that’s great,” said Big Ramy.
When asked about his mentality this year, Ramy said he’s angry because he’s not the best in the world and added that his emotions have helped him train harder.
“I think we’ll have a nice competitors lineup right now and the lineup is getting more stronger. That makes me very excited to be in this lineup again and work harder than anybody. No, it’s not anger because you lost it’s angry because you want to be the best in the world. That can give you a chance to work hard. I told my friends today, maybe you get angry, but the anger doesn’t break you, it makes you fight more.”
In light of his last two performances, bodybuilding veterans are indifferent about Big Ramy’s future. Cicherillo serves as a commentator at Mr. Olympia, and he labeled Samson Dauda and Derek Lunsford as equal threats to Choopan’s title.
Meanwhile, 2022 Olympia top-three finisher Nick Walker is under the impression that Choopan won’t repeat as champion later this year. He anticipates a battle with Lunsford for gold. Dauda, who bested Walker in Ohio, made it clear that he wins the show hands down if he brings an improved back.
RELATED: Lee Priest Offers Take on Big Ramy Retirement Pressures, Says to Act in Films like Martyn Ford
With so many twists and turns last year, fans are eager to see stars from the Men’s Open go to war in November. Should Big Ramy regain his title in 2023, he will share the honor of winning back Mr. Olympia with Jay Cutler.
Published: 19 May, 2023 | 11:31 AM EDT
Hany Rambod Talks Enhanced vs Natural Athletes & Steroid Abuse: ‘You Can’t Run PEDs Forever’
Renowned bodybuilding guru Hany Rambod has cemented his status as one of the greatest coaches in the sport. He boasts a stellar roster of athletes that have won nearly two dozen Olympia titles under his guidance. In a recent episode of The Truth podcast, Rambod shared his thoughts on how natural and enhanced athletes might differ in the off-season and cautioned against the constant use of PEDs performance-enhancing drugs).
Over the last two decades, Hany Rambod has helped shape top talent in multiple divisions such as the Men’s Open, Figure, and Men’s Physique. He guided the likes of Phil Heath and Jay Cutler during their days of professional competition. His unique training methods helped Heath become a dominant champion with seven Mr. Olympia wins in a row and also helped Cutler during his illustrious career.
In addition to the Open contenders, he assisted in Jeremy Buendia’s rise to the top of the Men’s Physique Olympia. He also played a role in helping Nicole Wilkins and Jenny Lynn win Figure Olympia.
Rambod presently serves as a coach for former 212 Olympia champion Derek Lunsford, four-time Classic Physique Olympia winner Chris Bumstead, and reigning Mr. Olympia Hadi Choopan. He gave fans a look into his signature FST-7 (fascia stretch training) style legs workout with Choopan in preparation for the 2022 Mr. Olympia last November.
Bumstead is one of the more recent athletes to join Rambod. He teamed up with ‘The Pro Creator’ after splitting with his longtime coach and Men’s Open contender Iain Valliere last season. Considering the incredible track record of Bumstead, many believed Rambod was under a ton of pressure to deliver results. In the end, Bumstead added the fourth title under his belt whereas Choopan won the Mr. Olympia while Lunsford slotted in second in his Open debut.
Following the event, Hany Rambod opened up on working with ‘CBum’ in the final stages of his preparations for about 12 weeks. He also stayed in communication with Valliere leading up to the contest. Over time, Cbum and Rambod built a close bond.
Rambod gave his take on training Choopan and Lunsford at the same time earlier this year. He compared the experience to the time he worked with Heath and Cutler in their heydays. To deal with the problem, he just focused on bringing the best out of both athletes as individuals.
Hany Rambod Talks Natural vs Enhanced in Off-Seasons
In a recent YouTube video, Hany Rambod shared his thoughts on the differences in off-season preparations for a natural and enhanced bodybuilder.
“When it comes to natural and unnatural, I think people try to break it down a little differently. The key is, off-seasons should be just dependent on what you are going through at the time,” said Rambod. “It shouldn’t be because you’re natural or not, it’s just that you gotta listen to your body. If you are an enhanced athlete, you’re going to go through a set time of off-season that usually has to do with either a training cycle or a PED cycle and you can’t just keep running PEDs forever.”
Rambod Torches PED Abusers: “For Those That Are, Shame on You”
Rambod warned those using PEDs and encouraged being conservative with protocols.
“For those that are, shame on you. You’re not doing your body any justice. You’re creating excessive wear and tear to your organs but you’re also not allowing your body to actually benefit from taking gear. That’s why it’s called a cycle. You don’t stay on it perpetually because if you do, you end up actually having reduced amounts of benefit from what you’re taking.”
He stressed the importance of balancing out PEDs and cautioned against their adverse effects.
“It’s an addiction to the look, the feel, the endorphins are heightened because of the hormones. So, know your place and know what these are for; recovery. When you’re doing PEDs and you’re balancing that out, you’re trying to get away with taking the least amount of gear to get the best benefit so that’s why you build sleep, supplements, diet, active therapy all around it. You don’t make your PEDs the base of anything. You just sprinkle it in like seasoning to help with recovery.
“If you do that you’re going to get the best out of your gains and being able to take the longevity of your body so you’re not going to have problems down the road with your kidneys, liver, and everything else that goes along with the destructive effect of PEDs.”
“What you need to do is balance things out and add in for additional recovery and not build it as the base foundation of any program,” he added. “The more that you do the lesser your career is going to last.”
Hany Rambod expressed his excitement for Lunsford’s guest-posing appearance at the 2023 Pittsburgh Pro last week. Lunsford left the fans stunned with his monstrous package on stage and goes into the upcoming 2023 Mr. Olympia as one of the frontrunners. Samson Dauda, who claimed gold at the March’s Arnold Classic is also considered a threat.
RELATED: Hany Rambod on Big Ramy’s 2022 Olympia 5th Place Finish: ‘His Physique Looked ‘Faded/Watery’
Rambod’s latest offering will certainly help educate fitness enthusiasts and competitive bodybuilders on the proper way to incorporate PEDs into their prep.
You can watch the full video below:
Published: 19 May, 2023 | 9:45 AM EDT
Chris Bumstead And Flex Lewis Decimate A Back Workout
Chris Bumstead continues to push himself by working with the finest individuals in the bodybuilding industry. Recently, CBum partnered with legendary bodybuilder Flex Lewis for an intense back workout to get one more step closer to the fifth Classic Physique Olympia title.
Canada’s finest Chris Bumstead is one of the most popular active bodybuilders on the planet. He has achieved the distinction by proving his worth in the competition. Since winning the Classic Physique Olympia title at the 2019 Olympia, the 28-year-old phenom has defended it with an iron will at the 2020, 2021, and 2022 Olympia.
Bumstead’s time in competitive bodybuilding is nearing the end as he intends to defend the Olympia title a few times before calling it a career. He entered the 2022 Olympia competition with a torn bicep and spent the first couple of months recovering from the injury.
As a part of his off-season effort, the Classic Physique kingpin joined veteran bodybuilder Flex Lewis for a back workout. Lewis is best known for his dominant title reign in the 212 division that saw him secure the 212 Olympia crown seven consecutive times from 2012 to 2018.
Lewis briefly considered a move up to the Men’s Open division but it never came to fruition. He announced retirement from the sport in May 2022 and has significantly downsized since. Successful business ventures like the famous Dragon’s Lair gym have kept Lewis busy and he is often seen helping active bodybuilders achieve their competitive goals as well.
Lewis and Bumstead went through the training session at the Dragon’s Lair gym. The video of this session was posted on CBum’s personal YouTube channel. So let’s check out how the bodybuilding greats worked towards building their backs.
Chris Bumstead and Flex Lewis go through a back workout
The back workout consisted of a total of four exercises – one vertical pull and three horizontal pull (rows). Vertical pulls like lat pulldowns primarily target latissimus dorsi (lats) – the large fan shaped muscle in the back. These movements are primarily responsible for building a wide back by developing the lats.
Horizontal pulls or rows are essential for giving thickness to the back. As a result, a training routine that emphasizes both types of movements is the key to complete back development.
Chest Supported Rows
CBum and Lewis kicked off the session with chest-supported seated rows on a plate-loaded machine. This compound movement engages many different muscles in the upper body which makes it efficient for building upper body strength and muscle mass.
Bumstead and Lewis started out light and slowly added more weight to the subsequent sets after sufficiently warming up the muscles. Following some solid sets of the exercise, they took to the second exercise of the day.
Chest Supported T-bar Rows
The bodybuilding community commonly accepts that rows are the best compound movement for building a 3D back. However, there are endless variations to choose from and they all deserve a place in your back routine. But if you could choose only one, our team at Fitness Volt would recommend T-bar rows.
T-bar rows work many different muscles like latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps brachii and erector spinae. These factors make it a classic back builder. Bumstead and Lewis cranked out a few sets of this exercise on the chest supported T-bar rows machine and jumped into the next exercise of the session.
Arsenal Strength Iso Lat Pulldown
Following the two major rowing movements, CBum and Lewis took to the first and the only pulldown movement of this training session. They got some heavy sets of Lat pulldown under the belt using Arsenal strength lat pulldown machine. Both weight arms of this machine attach to separate weight stacks independently. This helps create balance in both sides of the body as the person cannot pull the weight by using the favored side of the body.
The bodybuilder duo destroyed the sets of lat pulldown with incrementally heavier weights and took to the finisher of the day.
Seated Cable Rows
The back workout concluded with this rowing movement. The training partners called it a day in the gym after doing a few sets with slow and controlled motion.
Overall, the workout included:
Chris Bumstead has openly admitted that being a dominant champion comes with immense pressure. He is not untouched by the fear of losing his top spot. However, if he surrounds himself with the right people and keeps company with people like Flex Lewis who have been there, and done that, CBum can maintain the correct mindset to realize the dream of retiring on top.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 19 May, 2023 | 9:01 AM EDT
Lee Priest Predicts ‘Beef Stu’ and Tonio Burton Will Battle for 1st at 2023 New York Pro This Weekend
The bodybuilding season marches on as competitors prepare for another busy weekend. In a recent Rx Muscle interview, Lee Priest predicted which bodybuilders are most likely to walk away with gold at the 2023 New York Pro.
Over the last six months, the Men’s Open division has changed dramatically. At the 2022 Mr. Olympia contest, mass monster Mamdouh ‘Big Ramy’ Elssbiay failed to repeat as champion. Instead, Iranian-born Hadi Choopan claimed the title after outlasting contenders Derek Lunsford and Nick Walker in the finals.
Nick Walker and Hadi Choopan at The Mr. Olympia 2021
With a new Mr. Olympia champion looking over the category, fans’ attention turned to Columbus, Ohio for the 35th annual Arnold Classic. Once again, Walker was in the running to win but was narrowly defeated by Samson Dauda.
Considering Choopan, a former 212 bodybuilder, was able to win the Open title at Mr. Olympia, some in the sport believe the division is shifting to favor shape and conditioning over freak factor. And while the season has remained somewhat quiet since Dauda’s victory, that is about to change at the sport’s third most prestigious contest this weekend.
Lee Priest Names Tonio Burton & ‘Beef’ Stu Sutherland As 2023 New York Pro Favorites
Having assessed Tonio Burton‘s physique, Lee Priest shared that he was impressed with the athlete’s shape, muscularity, and conditioning, adding that he could ‘definitely win it.’
“Yeah, I think I just saw some photos, he’s the one that has the tattoos on him doesn’t he? Yeah, I’ve always been impressed when I’ve seen him with his shape, muscularity, and conditioning I’ve sometimes seen him in.
I think he popped up on Instagram this morning he was doing a lat spread or something . Like I said, he looks great. Just the proportions and what he has, he has one of those physiques where he’s going to look so much better on stage, the illusion of the round muscles and the shape. He can definitely win it,” said Lee Priest.
Before looking at other contenders, Priest was taken aback by the lack of big names participating this weekend.
“Back in the day, remember the big names that would turn up at those shows, it was always the Olympia, the Arnold, and the Night of Champions, now the New York Pro, those were good shows and if you wanted them, they were a good win. Like I’ve said before, a lot of these pros sit out so many shows where they could fuc**ng win them if they turned up in great shape.”
Priest dubbed Maxx Charles as a dark horse given his consistent ability to enter shows with great conditioning.
“The thing about Maxx, I like Maxx, I think I’ve seen him in a few shows,” said Priest. “There’s a few shows I’ve seen him in. Like last year, where I thought he should have placed higher than he should have than he did I mean. His conditioning is generally on point. He can, like I said, it’s going to be one of those things, you don’t know till the day.”
In addition to Burton, Priest anticipates ‘Beef’ Stu Sutherland fighting for gold. He explained that Stu managed to hold his own against Hunter Labrada during a guest-posing event earlier this year.
“I could see him being, he could win or be top three easy from the names so far,” Priest shared. “Wasn’t there a guest posing a while ago where he was posing next to Hunter Labrada and he held his own.”
While some in the community had hoped for bigger names in the 2023 New York Pro, Priest believes it’s exciting because there’s no clear winner leading up to the contest.
“We don’t a lot them but that still makes it exciting like I said, because there is no clear winner. Watching this show is going to be picking the winner as well with the judges. There’s nothing worse than you go, ‘Okay the judges are going to put him first he always wins.’ Make it exciting that way. Even for the competitors too, they must know.
It sounds bad when you say there’s no big names in it, like there’s no good bodybuilders, because these guys competing are great bodybuilders. You know what I mean, back in the day, it had to be like those names, like Kevin Levrone, it was like, ‘Oh, Kevin was going to win.’ Even for the guys competing in this show, they’re probably all going in it with the mindset, ‘Shit any of us can win this.’ There’s no standout person here. It probably makes them try harder.”
Before making his New York Pro debut, Stuart Sutherland joined Fouad Abiad on a recent Bro Chat episode. He was happy there wasn’t a ‘bunch of studs’ performing this weekend and said he was feeling confident about his chances of success.
The winner of this year’s 2023 New York Pro will earn an invitation to the Mr. Olympia contest November 2-5 in Orlando Florida, where they will have the chance to face off against the reigning champion Choopan.
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Watch the full video below from the Rx Muscle YouTube channel:
Published: 18 May, 2023 | 4:05 PM EDT
Chris Cormier, Olympia Judge: ‘Urs Kalecinski ‘Wants to Beat the Hell Out of Mike Sommerfield at 2023 Olympia’
Bodybuilding veteran Chris Cormier took a break from examining the Open class to discuss a few threats in the Classic Physique division. In a recent Prime Time Muscle podcast, Cormier and judge Terrick El Guindy opened up about the brewing rivalry between German stars Urs Kalecinski and Mike Sommerfeld.
The Classic Physique category has never been more exciting since its inception in 2016. Currently, Chris Bumstead sits atop the mountain, having earned a total of four consecutive Classic Physique Olympia titles. He took the reigns from two-time winner Breon Ansley in 2019.
Bumstead continues to defy the odds with steady improvements year-to-year. However, plenty of competitors have staked their claim in the division such as Brazil’s Ramon Queiroz, Mike Sommerfeld, and Urs Kalecinski. At last year’s 2022 Mr. Olympia competition, Urs Kalecinski managed to move up to third place from fourth the year prior. Meanwhile, Sommerfeld trailed behind ‘The Miracle Bear’ in fifth.
Given their competition history, Cormier and Terrick El Guindy insist a rivalry between the two has developed. In addition, they outlined what a battle may look like between Sommerfeld and Kalecinski later this year.
Chris Comier & Terrick El Guindy Talk Urs Kalecinski vs Mike Sommerfeld Rivalry
According to Terrick El Guindy, Kalecinski and Sommerfeld unfollowed each other on social media as a result of their heated competitive history.
“No, they unfollowed each other [Urs Kalecinski and Mike Sommerfeld] on Instagram. They don’t like each other. Yes, so that you know the history of these two competitors. Mike Sommerfeld and Urs Kalecinski… they competed, they came out of the IFBB Pro League in Mexico at the Tijuana Pro.”
“I’ve been able to judge that show the last two years, incredible event, we’ve crossed the border, he’s [the promoter] has a great hotel, great food and a lot of great competitors. On that specific day, Mike Sommerfeld beat Urs Kalecsinki. Everybody was impressed by these two German guys. Who the hell are they, they looked incredible.”
El Guindy added that Sommerfeld defeated Kalecinski at the Tijuana Pro, though Kalecinski got the upper hand on the Olympia stage.
“Going into the Mr. Olympia, obviously, Mike Sommerfeld was supposed to be the better one but it didn’t turn out like that. Urs Kalecinski impressed everybody and got in the top five and Mike Sommerfeld fell. So this whole year Mike Sommerfeld all he heard in Germany was how great Urs was, Urs this, Urs that, oh my God, Urs Kalecinski he’s the new guy, he’s the new Dennis Wolf, he’s the new this.
He probably got pissed off and fed up. He almost wanted to tell everybody, ‘I beat this guy in Tijuana. He just beat me once.’ It turned out that in the Mr. Olympia they faced each other, Sommerfeld was in the top five with Urs, and now the rivalry is real. You can’t just talk about Urs Kalecinski coming from Germany, you have to talk about Mike Sommerfeld,” said Terrick El Guindy.
Looking at both competitors as objectively as possible, Cormier said Sommerfeld had muscle maturity on his side whereas Kalecinski had more ‘upside’ due to his young age. Cormier believes Kalecinski still needs to add thickness to his arms.
“The thing is, I’ve kind of been in contact with both of these guys,” Cormier replied. “I’m friends with both of them. I try to help them with what I see they need help with, some posing, stuff like that. Nothing more than that, but just trying to be a helpful hand to the younger generation, you know. Well, I think the most upside is with Urs. The maturity is going to go with Mike, he’s probably a little bit thicker. Urs still has the thing… he needs to underuse those arm movements so much for me and he’s got to get those arms a little thicker.”
El Guindy implied that Sommerfeld posted comparison pictures next to Kalecinski to send a message to his rival.
“Comparison pictures with Urs Kalecinski [posted by Mike Sommerfeld] and all those pictures were beneficial to Mike. And obviously, he’s sending a message to Urs, ‘I’m better than you.’ Some people are very critical of Mike Sommerfeld, ‘You didn’t pick the right angles,’ you know how they do that,” said El Guindy.
“Urs is younger than that he’s like 24 or 25,” added Cormier.
Looking ahead, El Guindy predicts a tense on-stage showdown between Sommerfeld and Kalecinski in November.
“You want to be the best bodybuilder of that country. You talk to Rafael Brandao in Brazil, you mention any other bodybuilder he gets pissed, he’s like, ‘I’m the only one.’ Ramon Dino, he’s the only one. He doesn’t want anybody talking about anybody else. In Germany, you can’t just say that. There’s probably some following from Urs, probably some following from Mike Sommerifeld, and what the really want to do is shut that door. What Urs wants to do is beat the hell out of Sommerfeld at the next Mr. Olympia.”
Lastly, Cormier highlighted that former two-time Arnold Classic winner Terrence Ruffin will likely push into the top three at the 2023 Mr. Olympia show.
“I think so [Terrence will contend with Ramon Dino at 2023 Olympia]. He’s not that tall but he’s very good. He can make his body transform. He can make his body transform before your eyes.”
While they might be enemies when they compete, the division’s top contenders aren’t against training with each other during the off-season. Urs Kalecinski teamed up with Cbum recently for a brutal arms training session.
Considering their competition history, fans, especially those in Germany, are looking forward to seeing two of their country’s biggest stars compete at the most significant bodybuilding event of the year.
RELATED: Chris Bumstead and Ramon Rocha Queiroz Destroy A Massive Back Workout
You can watch the full video below:
Published: 18 May, 2023 | 12:08 PM EDT
Mike O’Hearn & Injured Hafthor Bjornsson Use Tom Platz-Inspired Workout for Ligament Strength
Mike O’Hearn and Hafthor Bjornsson, two titans of strength, met up for a special collaboration on leg day. In a recent YouTube video, O’Hearn guided Bjornsson through a brutal hack squat variation as the former strongman recovers from a pec tear injury.
At 53 years old, Mike O’Hearn has become somewhat of a legend in the fitness industry for his maintenance of mass, power, and strength. In addition, he’s kept up with a remarkably ripped physique for over three decades.
With experience in bodybuilding and strongman, O’Hearn doesn’t shy away from fitness challenges. He has trained with plenty of notable figures in bodybuilding and strongman, including four-time WSM legend Brian Shaw, who recently announced his retirement from the sport.
In April, former strongman star Hafthor Bjornsson suffered a painful pec tear on his third attempt at trying to bench press 556.7 pounds. While Hafthor revealed his upper chest was torn off the bone, he’s not letting the setback stop him from working out completely.
Mike O’Hearn Guides Injured Hafthor Bjornsson Through Longevity Leg Workout Created by Tom Platz
O’Hearn used the hack squat machine to demonstrate a technique he learned from Tom Platz. Platz, known as the ‘The Quadfather,’ possessed some of the best legs in bodybuilding history.
“That is a quad, that’s a teardrop at the knee, keep it healthy, they’re going to freak out, ‘What? How is that healthy?’ Because we’re stressing. Remember what we talked about, load the joints. The muscle is only so strong. The joints is God’s gift. I’m trying to force it, the joints and ligaments around the knee to be so strong. I learned this in 1989, Tom Platz, training with him from 89 to the early 90s, this is something he lived with.”
“I could see at that stage how strong his connective tissue [was], his legs were enormous, Tom Platz, great legs, but his knees were so healthy. That’s again, another fun exercise that somebody your size that’s a rarity to see that kind of movement. So we’ll do a moderate and see where we can find stress in the knee in a safe position.”
Hafthor was impressed with O’Hearn’s variation of the hack squat, where he utilized a wedge to place his feet at an angle.
“He’s just so focused each and every rep every set, he manages in the moment, everything with his muscles, the tightness of the squeeze,” Hafthor said about O’Hearn.
O’Hearn highlighted why the technique is so effective for quad training.
“I don’t know if you guys can see it at home, the difference between, you’re still leading with the quads compared to leading with the hip,” O’Hearn said. “So the way he was doing it first of all, he was great for the first time doing it but it was still a hack squat because it wasn’t leading with the ass. The last couple of reps were beautiful because he was rotating the ass up, stretching the quads, and getting more isolation. It’s such an odd position.”
Even though they were lifting light weights, Bjornsson was surprised by the work rate.
“You feel like you’re working so hard but at the same time, it’s light weight. It’s a very interesting movement for sure, different, like I said, like I’ve never done before,” shared Hafthor.
Bjornsson asked if O’Hearn adds extra weight or keeps the workout light when on his own.
“I do add more and more but I want to try to get a better range of motion. On this one… this would be like a finisher for me, I’d hit my squats, I’d do like a leg press or a similarity squat, some kind of moderation – we have a like I said, kind of hack squat and then I’d do something like this at the end to kind of finish that leg out.”
“Stress done right will strengthen your body,” said O’Hearn. “The possibility of you being like this in 30 years… is a possibility, it really is. Where most people will go, I hit 30, I hit 35, I’m done, I’m only going to get older and weaker but that’s not the mentality you have.”
Before wrapping up the video, Hafthor explained how training has changed from his 20s to his 30s.
“In your 30s, you got to be more detailed, more prepared, and have everything lined up: nutrition, sleep, training, recovery, rest, everything has to be dialed in and I can’t even imagine, I know that every single day you’re doing whatever you can to even get 1% better,” Hafthor Bjornsson said.
This isn’t the first time Mike O’Hearn has led a longevity-inspired training session. He joined Arnold Schwarzenegger’s son, Joseph Baena recently, where they teamed up to attack a back training session. During the workout, O’Hearn shared that some of the movements they practiced could help Baena’s joints when he’s around his father’s age (75).
While the technique may differ from the norm, Mike O’Hearn is living evidence of his training practices and has employed these exercises for more than three decades.
RELATED: Hafthor Bjornsson Shares Intense Pre-Surgery Recovery Techniques for Gruesome Pec Tear
Watch the full video below from Mike O’Hearn’s YouTube channel:
Published: 17 May, 2023 | 4:09 PM EDT