Tag: Videos
Dana Linn Bailey Conquers Grueling Back-Building Workout
Dana Linn Bailey is the true embodiment of motivation and gym life. The Women’s Physique pioneer continues to inspire millions around the world with her fitness content and recently subjected herself to a harsh back workout.
Dana Bailey is credited with a win at the first ever Women’s Physique contest held at the 2011 Jr. USA. She also became the inaugural Women’s Physique Olympia champion in 2013 and etched her name with gold in the IFBB Pro League’s history. After retiring from competitive bodybuilding in 2015, DLB has ventured into multiple initiatives.
She started posting fitness related content on her YouTube channel and other social media platforms. Bailey also tried her hand at powerlifting at the 201 Arnold Sports Festival, lifting a total of 877 lbs (396.9 kg). The 39-year-old has become one of the foremost women fitness influencers on the internet with more than 2.6 million followers on YouTube and Instagram combined.
Dana along with her husband Rob Bailey founded the Warhouse Gym. It did well and became a very important part of the couple’s lives. However, they had to shut it down permanently due to financial issues brought in by the global pandemic of 2020. Bailey is going strong on YouTube and routinely posts workout videos, bodybuilding tips and collaborative content to engage a large follower base.
Recently, she tackled a back workout and posted the video on her YouTube channel. So let’s check out the details of the exercises she did to improve her already impressive physique further.
Dana Linn Bailey goes through a back workout
Bailey headed to the Redcon-1 gym for the workout and lauded the place for the state of the art equipment it houses. She did not have a premeditated workout plan ahead of time and went with the flow to experiment with different equipment to train the back.
“I like coming here. A lot of really cool equipment. So I have no plans today. I’d love to tell you what I am about to do. I’m gonna train back but I have no plans. I’m just gonna scoot around, find some really good equipment and then I’ll let you know the sets and reps. So follow along,” Dana Linn Bailey stated.
With that she jumped right into the workout and shared valuable insights and bodybuilding tips in the due course.
Seated High Face Pull and Chest Rows
Bailey wanted to get some rear delts and the upper traps action at the very beginning of the training session. So instead of working with elaborate machines, she favored the simple seated cable rows machine. But instead of doing the standard row, she used the band attachment and performed the seated high face pull to target the traps and rear delts.
“You could do this with the rope as well. The rope would actually work out really well,” DLB advised.
She clubbed this movement with chest rows. However, instead of doing both exercises as a part of superset where a person performs one full set of the first exercise and then follows it up with one full set of the second exercise with a short rest period, Bailey switched between the exercises mid-set. In every set, she did eight to ten reps of high face pull and immediately transitioned to the chest rows for the same number of reps, making it a full set of two exercises. The 39-year-old kept the elbows wide and away from the body to hit the lats as well.
Wide Grip Lat Pulldown
The former Women’s Physique Olympia champion performed the wide grip lat pulldown on a plate-loaded machine next. This common vertical pulling movement primarily works the latissimus dorsi muscle in the back. It also engages other posterior muscles like teres major, teres minor, infraspinatus and trapezius as well as biceps muscles. The wide grip variation is effective for hitting all angles of the target muscle. Additionally, wide grip lat pulldown is a potent replacement to the pull-up which hits the same group of muscles.
“I’m gonna do this a little bit differently than I would normally go. Instead of just going through the reps, I’m gonna focus on the eccentric,” DLB explained.
She performed the concentric phase (Pulling down of the exercise at a regular speed but extended the time to three to four seconds in the eccentric phase (raising the handle back up).
The intention of the slow eccentric phase was to increase the time under tension. The Women’s Physique pioneer advised against using extremely heavy weights in this case to avoid exhausting the muscles too much.
Bent Over Dumbbell Rows
Performing this compound movement is an essential part of the process to build strong posterior muscles in the upper body. Bailey shared her experience with this exercise and shed light on some of the most common errors associated with it. She explained:
“I would really like to see this exercise be done better. I think a lot of people go way too heavy and you have a lot of (jerking) motion and your knees are bending.”
“So as I do it, I keep my feet squared in a more athletic stance. The motion instead of pulling (with the arms), it’s going to be pulling from your lats. So there’s more of an arch to it. It shouldn’t just go straight up and straight down.”
DLB further added that lightening the weight a little bit actually helps with the form and proceeded to perform the sets of eight to ten reps each.
Seated Mid Rows
The seated mid-rows on a selectorized machine followed the bent over dumbbell rows and DLB focused more on the eccentric phase again for this one. She executed the eccentric phase of the movement with slow and controlled movement to keep the muscles under tension for a longer duration. Each set of seated mid rows contained eight to ten reps.
Close-Grip Seated Rows
The retired bodybuilder then rounded off the training session by adding the last bit of stimulus to the back muscles with this exercise. The machine used for close-grip seated rows enabled a slight high to low movement during the concentric phase of the movement. Explaining the efficacy of this movement pattern, Bailey opined:
“Most seated cables you’re pulling (horizontally). So this one, you can kind of lean back and pull at an angle so you’re gonna push those shoulder blades down and back, hitting those lats a little bit more!”
She annihilated all the sets of the exercise with furious intensity. Although Bailey would have loved to add another movement to this workout, she had to wrap up reluctantly as it was a busy hour at the gym.
In totality, the back training session encompassed:
Dana Linn Bailey’s content is a potent source of pre-workout motivation for people around the world. What’s impressive is that the 39-year-old has not lost the passion for fitness and bodybuilding after retirement. Not only is she staying in good shape with her training routine, but she is also helping others achieve their fitness goals by motivating them to get up and head over to the gym for lifting some serious weight.
You can watch the full video here, courtesy of Dana Linn Bailey’s personal YouTube channel:
Published: 23 April, 2023 | 10:47 PM EDT
Chad Nicholls: ‘If You’re Taking SARMs & Claiming Natty, Fuc**ng Get Real Man’
For decades, bodybuilding coach Chad Nicholls helped create Mr. Olympia champions. In a Desktop Bodybuilding interview, Nicholls discussed athletes pretending to be natural while taking selective androgen receptor modulators (SARMs). In addition, he explained the utility of cortisol blockers and testosterone.
Guru Chad Nicholls shaped the Men’s Open division, having guided several high-profile names to gold. During the late 1990s and 2000s, an unproven Ronnie Coleman connected with Nicholls following the advice of his rival Flex Wheeler. Within a year of their bodybuilding partnership, Coleman won his first Mr. Olympia title in 1998. Under the tutelage of Nicholls, Coleman tied the all-time Sandow record with Lee Haney at eight.
In addition to working with ‘The King,’ Nicholls started training Mamdouh ‘Big Ramy’ Elssbiay, who went on to secure a pair of Mr. Olympia titles in 2020 and 2021. While Ramy came up short in fifth place last December, he made a quick turnaround at the recent Arnold Classic in fourth.
Taking a rest from contest preparations, Nicholls took part in a candid podcast to discuss the inner workings of a bodybuilding prep, most notably, the use of SARMs, testosterone, and cortisol blockers.
Chad Nicholls Takes Shot at Athletes Using SARMs Claiming Natural, Says Gear Hasn’t Changed Much Era-to-Era
According to Nicholls, athletes who use SARMs and claim natural aren’t ‘really natty.’ He argued that they might as well ‘jump to the dark side’ instead.
“I think the side effects that come with SARMs are relatively close to the side effects of what you would get from the real thing. I think there are a couple things out there as far as cutting agents that could definitely be added to a protocol as far as leanness and conditioning, but if you’re talking you know serious muscle gain and stuff like that, I know a lot of guys like to say they’re on SARMs and still claim natty or whatever, it’s – fuc**ng get real man. If you’re taking SARMs, I don’t care what you’re taking you’re not natty. You might as well make the jump to the dark side there.”
During the 90s, Nicholls shared that the purity of steroids was higher than it is today. He believes the doses haven’t changed much in the last 30 years, however.
“Pretty close. Pretty close. I mean there’s some things that have changed a little bit. Back in the 90s we’re talking about a lot of American pure gear. So, we’re talking about stuff that’s coming directly out of a hospital or a pharmacy versus now we’re talking about stuff that’s not as quite pure, still – those things all factor in, those things all change a little bit.
Purity, amount, how is everything going to be taken, but overall, when you’re talking about how much you’re going to use, it’s pretty close [from the 90s]. There’s always going to be guys that need a little bit more than others and other guys who don’t need very much. I think the key is finding out what is the least amount to get the biggest results right. It’s simple,” Chad Nicholls said.
Nicholls Says Best PED to Grow Muscle With Is Testosterone, Touches on Cortisol Blockers
Nicholls credits testosterone as the best PED for growing muscle in the shortest amount of time. He also said he’s seen athletes find great success micro-dosing testosterone.
“Testosterone. You know, but here’s the thing about testosterone, everybody thinks it’s this and that or whatever, but everybody is a little bit different. I think the key is, I’m big on using testosterone as a base. But you also have to see how your body responds to it, some people respond really really well to a slow Ester, so it could be Cypionate, but based off of how well your body metabolizes that and utilizes it within the system and how your body basically sets a baseline of testosterone; sometimes guys run better with that and a combination of like propionate, because of how it kind of spikes but then the one keeps it a little bit more steady.
Other people because of that spike, doesn’t respond well. The key is finding out where your body really gets the best benefit from the testosterone and which one of those esters or which combination of esters is best for you.”
“I’ve seen some guys make some really good progress over that way [testosterone] because you’re still stable. You’re using less but you’re taking it more often. The body is much more stable, especially if you’re just starting out like if you’re just getting started and stuff because a lot of the ups and downs can throw that body so far out of whack and the progression even slows down based off where you should be just natural.”
Next, Nicholls discussed the utility of cortisol blockers and mentioned some of his athletes currently use them.
“Ornithine, it was a cortisol blocker. It also blocked estrogen too, so it was utilized as – yeah, it would block estrogen a little bit, it would also block cortisol. The crazy thing about, it would basically it didn’t block it completely but what it did was regulated it. So there was never a high level of cortisol spiking in the system.”
“Some guys have access to it right now. I know, I’ve got some guys that have been using it a little bit and stuff. Again, it makes you feel pretty much like shit. You’re tired as fu**. It’s really hard on the stomach so you have to take it with food. Usually, no longer than four to five weeks, 250-milligram capsule usually, most people don’t go over 500.”
Nicholls says the dosages of steroids haven’t changed much since the 1990s, but there are some bodybuilding veterans from that era who disagree. Rich Gaspari recently took aim at Open Bodybuilding by suggesting that athletes are over-depending on drugs rather than quality training and nutrition.
Bodybuilding is a sport that requires dedication, discipline, and hard work. However, some athletes may utilize performance-enhancing drugs such as SARMs, to gain an edge over their competitors. Nicholls’ experience and knowledge can help aspiring bodybuilders make informed decisions about their respective careers.
You can watch the full video below, courtesy of the Desktop Bodybuilding YouTube channel:
RELATED: DEA Reveals Proposal to Change Telehealth Law, Threatening TRT Accessibility in U.S.
Published: 23 April, 2023 | 10:31 PM EDT
Ric Flair Details Surviving Deadly Plane Crash to Joe Rogan: ‘They Didn’t Think I’d Ever Wrestle Again’
Pro wrestling icon Ric Flair is widely regarded as one of the greatest athletes of all time in the sport with a decorated career that spanned generations. In a recent episode of the Joe Rogan Experience podcast, Flair detailed his experience of surviving a deadly plane crash that nearly ended his run in pro wrestling to Joe Rogan.
Ric Flair grew up with a passion for athletics and competed in a range of sports as a teenager. He chose to focus on wrestling after making a name for himself on the amateur circuit. In 1972, Flair made his debut under the American Wrestling Association (AWA) banner, where he went up against the likes of Dusty Rhodes and Andre the Giant. Then, he moved to the National Wrestling Allegiance (NWA) and became a titleholder. However, his wrestling career was at risk of collapsing after he got involved in a serious plane crash in 1975.
While he was told he would not be able to wrestle again, Flair managed to recover and got back in the ring in the first quarter of 1976. His star power skyrocketed over the next decade after he adopted the monk of ‘The Nature Boy.’ He ruled the heavyweight class of the NWA and established himself as the main draw of the organization, headlining the most prestigious annual card ten times.
Flair joined the roster of the WWF/WWE in 1991 and instantly became a popular star with his antics and charismatic persona. He turned in some of the most memorable performances in the company’s history, facing The Undertaker, Vince McMahon, Hulk Hogan, Stone Cold Steve Austin, and other fellow standouts.
In Jun. 2017, Flair endured a ghastly hand injury stemming from a suspected physical altercation with a Warriors fan. He hinted at the incident while defending his favorite team, Cleveland Cavaliers. He needed to undergo surgery for a health scare related to alcohol abuse a few months later. The news of his hospitalization drew messages of support from the community. Fortunately, he recovers and gave up drinking after the close call.
’The Nature Boy’ made headlines after being rushed to the hospital for health concerns in May 2019. His son-in-law Conrad Thompson later clarified the incident was not serious. Following heart surgery, Flair returned to social media to express gratitude for the support he received.
Ric Flair details surviving a deadly plane crash to Joe Rogan
In a recent YouTube video, Ric Flair opened up about his experience of surviving a horrific plane crash to Joe Rogan.
“We were going from Charlotte to Wilmington, North Carolina for outdoors show,” said Flair. “What happened ultimately is he took five of us on the plane and we didn’t know at the time he was carrying no fuel because we were 1400 pounds over gross. So, we get there and hit a little bit of a headwind or between seven to eight thousand, it’s not a pressurized plane so that’s not 310.
“He did what’s called past the point of no return. He should have landed in Raleigh and refilled but he’s looking and say it’s 100 miles. So unbeknownst to us the guy in front of me, Johnny Valentine, who got paralyzed kept looking at the gas gauge and looking back at me. I thought Johnny had that dry sense of humor.
“We’re flying along all of a sudden the right engine goes *boop boop* maybe like six times over and then bingo pinned. I went sh*t. He reaches down, pulls up the reserve, natural reaction there is no reserve gas, left engine went *boop* and boom *plane goes down*. Instead of flying into the Orchard trees, going to cartwheel a small aircraft, we were going so fast down anddd landed in a railroad makement stuck at the ground at 230 miles an hour. So we were probably going well over 300 and we were literally 200 yards from the runway.”
Flair shared the deadly aftermath of the crash that nearly ended his wrestling ambitions. Despite being told he’d never be able to wrestle again, Flair returned to action in six months.
“They tried,” he continued. “He died and never regained consciousness.”
“I broke my back in three places; T10, 11, and 12. Compression fracture. I used to be at 6’2”. No surgery at all. They just didn’t think I’d ever wrestle again. I was like what am I going to do, right. It was the October of 75 and I was back in the ring in March of 76. I went from 255 to 180 back to 218.
“But I never got myself to land flat on my back again ever. Everybody knows I land on my hip and my side. Just couldn’t get myself to land flat.”
Ric Flair motivated his followers with an intense workout video last June. The 73-year-old looked in impressive shape as he crushed the training routines in prep for his initially planned final outing.
Flair had an undeniable impact on the game. While he is past his best days of pro wrestling, it’s hard to imagine what the sport would have looked like had he not been able to continue due to the accident.
You can watch the full video below.
Published: 22 April, 2023 | 6:00 PM EDT
Bob Cicherillo Wants William Bonac to Retire on Olympia Stage & Explains Samson Dauda’s Rise to the Top
IFBB Pro League athletes’ representative Bob Cicherillo often lends his voice to educating bodybuilding fans on the judging of events and more. In a recent interview with Desktop Bodybuilding, Cicherillo talked about William Bonac’s exit plan from the sport and shared his thoughts on the rise of Samson Dauda. Bodybuilding veteran William Bonac has been…
Chris Bumstead Builds A Beastly Back In Off-Season Training
Chris Bumstead is making the most of his time in the gym to stay ahead in the Classic Physique division. Recently, he annihilated a back training session in the gym with the goal to bring ‘a thick back this year’.
The Canadian IFBB Pro bodybuilder has risen to the status of the greatest active bodybuilders with a string of dominant wins on the grandest stage of bodybuilding – The Olympia. After snatching the Classic Physique Olympia title from rival Breon Ansley at the 2019 Olympia, Bumstead has defended it successfully in 2020, 2021 and 2022.
The 28-year-old has been undeterred in the face of adversity and persevered over difficult situations. Fellow Canadian bodybuilder and long-time friend Iain Valliere has coached CBum for the majority of his career. However, the duo mutually decided to end the client-coach relationship before 2022 Olympia so Valliere to focus on his own career in the Men’s Open division.
Even if it was difficult, they swallowed the bitter pill and CBum entered the 2022 Olympia under famed coach Hany Rambod’s guidance. In spite of having suffered a bicep tear, Bumstead managed to bring the Sandows trophy home for the fourth consecutive time.
The champ took his own sweet time after the show and went through the treatment to heal the bicep completely. Having recovered, he is now slowly intensifying the off-season training for the 2023 competitive season.
His recent back training session was a part of this effort and Bumstead tackled it with furious intensity. The video of this session was posted on CBum’s personal YouTube channel. So let’s end the wait and take a look at the exercises he did to build a thick and wide back.
Chris Bumstead goes through a back workout
Bumstead usually prefers to start the training session with cable lat pulldowns or dumbbell exercises to warm up the back muscles before doing the heavy work. However, it was an unusually busy day in the gym and he had to stay away from the cable machine or dumbbell area to save on time. As a result, he started the training session with an unusual warm-up movement.
Hammer Strength Underhand Grip Pulldown
The 28-year-old headed to the machine area. He then went on to do the underhand grip pulldown on the plate loaded machine to warm up the lats before jumping into the heavy movements.
“Avoiding the cable dumbbell area for now. For the first time in my life I’m warming up on something other than cable pulldowns,” Cbum stated.
Bumstead performed multiple warm-up sets of this exercise unilaterally and tackled other heavy movements in the workout as he went along.
Incline Dumbbell Rows
Incline dumbbell rows are among the most effective ways to focus on the muscles and build a thick back. The exercise uses gravity to avoid other muscles from compensating for the back muscles during the lift. Since the chest is supported on the backrest of the bench toward gravity, the back muscles are forced to do all the work required for lifting the dumbbells. Hence, it helps with back development more effectively.
“I’m doing these with 85 (lbs dumbbells) right now given that I am weaker but it’s also lighter… And just squeezing full like deep range of motion like arching my back and pulling back further and pulling my elbows back as far as I can feel good. (The back’s) going to be thick this year…” CBum said.
CBum performed some solid sets of this exercise to get a good pump in the back muscles. He then jumped into the next one.
Machine Rows – 2 variations
Bumstead next performed rows on the Hammer Strength Iso-lateral rows machine. Both weight horns of the machine move independently. This enables removing strength imbalances, if any. CBum pushed through a few sets of the movement using slow and controlled motion. He then took to another variation of machine rows. He performed the exercise on a selectorized machine with a swivel handle and pushed through a few sets of the movement.
Superset – Neutral Grip Lat Pulldown and Bent Over Straight Arm Pulldowns
CBum wrapped up the training session with this superset. He performed the neutral grip lat pulldowns first and superset the movement with bent-over lat pulldowns. Bumstead used a band attachment for doing the bent-over straight-arm pulldowns. Lat pulldowns primarily focus on the latissimus dorsi muscles. On the other hand, straight-arm pulldowns target the latissimus dorsi and the teres minor muscles. Both these muscles are responsible for extending the arm, which happens to be the primary action of this movement.
Chris Bumstead performed all the sets of these exercises in rapid succession with minimal rest periods. Following this, CBum wrapped up the training session and headed back home with exhausted back muscles.
Overall, the workout included:
Chris Bumstead plans to defend the Classic Physique Olympia title a few more times and walk into the sunset. As a result, he is training hard to stay ahead of the curve and fight off hungry, young contenders like Ramon Rocha Queiroz and Urs Kalecinski. If he continues to get better, he can definitely retire as a reigning champion of the world when it is time to walk away.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 22 April, 2023 | 9:03 AM EDT
Hassan Mostafa Shares Ramadan Diet And Workout
Bodybuilder Hassan Mostafa might have lost the opportunity to compete at the 2022 Mr. Olympia, but it has not disheartened him one bit and he continues to give blood, sweat and tears to the sport of bodybuilding. Mostafa is in the middle of a competition prep during the holy month of Ramadan. A devout muslim, he is doing everything in his power to observe Ramadan and still prepare for the competition.
The Egyptian bodybuilder is the latest addition to the list of prominent competitors that emerged from the middle-east. In his pro bodybuilding debut at the 2019 Indy Pro, Hassan Mostafa’s insane conditioning and musculature became a major talking point. He finished third at the show and performed well at the 2020 Tampa Pro and New York Pro.
An unfortunate health issue forced the Egyptian bodybuilder to stop training and he had to sit out the rest of the year. Spearheading into the 2021 competitive season, Mostafa competed a whopping seven times in 2021 and earned a qualification to the 2021 Olympia on the back of multiple top three finishes. He finished in the top 15 at the Olympia debut. The year 2022 proved to be a year of stark contrasts for the Egyptian Tank.
After dominant showings at the 2022 Puerto Rico Pro and the 2022 Orlando Pro, Mostafa earned a direct qualification for the 2022 Mr. Olympia. He was expected to do some damage at the show but had to pull out of the show due to a health scare.
He has now got his health back on track and resumed training. The ninth month of the Islamic calendar, Ramadan is observed by Muslims around the world as a month of praying, fasting, reflection, and community. In his recent video, Hassan Mostafa shared what his typical day looks like in the holy month of Ramadan.
Hassan Mostafa’s training and diet during Ramadan
Mostafa’s routine has flipped literally 180 degrees as he was in the prep during the holy month of Ramadan. He had to wake up in the afternoon, pray and do cardio. He usually stayed up the whole night and slept after the sunrise. Is it an ideal practice to follow during the holy month? No. But Mostafa stated:
“Of course it is not ideal for Ramadan to stay up all night and sleep some of the day. I know many people can’t do that. But due to prep and my online coaching, I have the flexibility to do so.”
Things were slightly different until the previous year. Mostafa had a day job and he could fast and work the whole day. But with the bodybuilding competition prep, he has to play with the routine a little bit and do what is best to achieve the goals.
Starting the day – Cardio and Iftar Meal
Mostafa starts his day an hour and half before the iftar time. Iftar is the fast-breaking evening meal of Muslims during the holy month at the time of adhan of the Maghrib prayer. Doing cardio with an empty stomach is not easy, especially when a person is fasting for long hours for an entire month. However, Mostafa’s experience says that if you are used to doing fasted cardio for the rest of the year, doing it during Ramadan shouldn’t be too difficult either.
“I’m not saying it’s easy. But it’s not too hard that I can’t do it. Yes, I’m more tired, more thirsty but the energy is the same and the effort is the same as usual,” he added.
The 2022 Orlando Pro winner plans his routine in such a way that he can break the fast within a few minutes of finishing the cardio session. On the day of recording this video, Mostafa finished the cardio session and prepared the first meal of his day. It consisted of 6 whole eggs, 200 grams of ground beef, and 1 tsp coconut oil.
The Egyptian Tank adds salt, pepper and other flavoring substances to his omelet as long as they don’t add any calories. His diet at the moment does not include carbohydrates and he is relying solely on protein and fats for functioning. Admittedly, it wasn’t as easy for Mostafa to adjust to this diet but he managed to bring things under control.
“Anyone that isn’t controlling their carb intake be careful with how you start. Obviously avoid sugary juices and especially dates – take only 1 to 3. If you can’t control it, then avoid it altogether,” Mostafa advised the viewers.
Mostafa broke the day long fast with this iftar meal and went on to do the workout later.
Workout post-workout meal
The 31-year-old allows his body to rest for a couple of hours after an iftar meal to digest the food well. He then heads to the gym for the workout. On the day of recording, Mostafa tackled an arms workout that included:
After tackling the evening workout with furious intensity, Mostafa heads back home to eat the post-workout meal and fuel the muscle growth. His post-workout meal on this particular day consisted of 225 grams of fish and ½ Avocado.
Subsequent meals and the rest of the day
He finishes the meal quickly, rests for a while, and spends time with family. Mostafa then eats the third meal of 200 grams of ground beef while enjoying his favorite TV show. The fourth meal, 225 grams of fish and ½ avocado follow shortly after.
“In Ramadan, there isn’t a lot of time to take a long break from one meal to the other. So I eat my meals even if I don’t have the appetite for it. If the digestion isn’t going well, I take probiotics and digestion supplements to help with that,” Mostafa said.
Since Mostafa’s diet is configured with certain goals, it does not change on a day-to-day basis. As a result, he cooks his meals in batches to last for a few days at a time. This saves precious time in the daily routine which would otherwise be spent cooking.
The 2022 Puerto Rico Pro winner then proceeds to do an hour of cardio and follows it up with the fifth and final meal of the day which is similar to his Iftar meal in composition. This concludes Hassan Mostafa’s day of training and diet during the holy month of Ramadan.
He then takes a good night’s or rather a good day’s sleep to recover and get ready for another day of hard work. Hassan Mostafa’s diet during Ramadan is summarised:
Meal 1 – Iftar Meal / Pre-Workout Meal
6 Whole Eggs
200 grams Ground Beef
1 tsp Coconut Oil
Meal 2 – Post-Workout Meal
250 grams Fish
½ Avocado
Meal 3
200 grams Ground Beef
Meal 4
225 grams Fish and ½ Avocado
Meal 5 – Post Cardio Meal
6 Whole Eggs
200 grams Ground Beef
1 tsp Coconut Oil
Hassan Mostafa Joins Chad Nicholls’ Camp
Hassan Mostafa trained under Coach Chris Aceto during the initial stages of his bodybuilding career. However, he switched over to the Cement Factory, which is known for helping athletes in achieving top-level conditioning. Under CF head coach AJ Sims’ guidance, Mostafa secured his first Pro show win at the 2023 Puerto Rico Pro and continued to train with him so far.
However, the caption to a recent Instagram post on Mostafa’s account confirmed he is training under famed bodybuilding coach Chad Nicholls AKA The Diet Doctor’s camp. You can read the caption below, courtesy of Mostafa’s personal Instagram account:
“Excited is an understatement ? pushing harder than ever!! #TeamMayhem #TheTank
Super excited for the upcoming championship !!! Working hard thank god.”
The comments section on the post was flooded with questions regarding Mostafa’s move. Military veteran and bodybuilder Roy Evans even welcomed Mostafa to the team and wrote:
“@hassan_mostafa92 my brother. Welcome to the team ?????? #teammayhem #newbeginnings”
Mostafa also gave a positive response to Fitness Volt’s comment, which confirms beyond doubt that he has made a move to Team Mayhem.
Hassan Mostafa confirmed his move to Team Mayhem beyond doubt (Via Hassan Mostafa Instagram)
Chad Nicholls has trained some of the most elite bodybuilders in history like 8X Mr. Olympia Ronnie Coleman, 7X Mr. Olympia Phil Heath, Brandon Curry and Phil Heath to name a few. Mostafa’s career might elevate to the next level under the Diet Doc’s tutelage. Until then, let’s wait and watch how things unfold.
You can watch the full video here, courtesy of Hassan Mostafa’s personal YouTube channel:
Published: 21 April, 2023 | 11:35 AM EDT
Samir Bannout Tells Nick Walker to Hire Frank Zane as Posing Coach for 2023 Mr. Olympia Win: ‘Fix Front Lat Spread’
Nick Walker has become one of the most exciting names in the Men’s Open division. In a recent Muscle Maturity Podcast, Samir Bannout explained why posing is the key to Walker winning his first Sandow in November.
Fans expect another exciting contest appearance from Walker later this year judging from his last two shows. He proved himself against a fierce lineup of talent in Las Vegas at the 2022 Mr. Olympia contest. Mamdouh ‘Big Ramy’ Elssbiay, the two-time defending champion, failed to bring his best and was thrown off the podium. Instead, 212-turned-Open competitor Derek Lunsford finished runner-up and Walker placed third in addition to snagging the Olympia Peple’s Champ Award.
As the highest-ranking Olympian heading into the 2023 Arnold Classic, Walker was considered the on-paper favorite in Columbus, Ohio. Despite the momentum, Samson Dauda defeated Walker. Fans and bodybuilding veterans found the results surprising, such as Samir Bannout, who questioned Dauda winning with perfect scores.
Athletes rep Bob Cicherillo named Dauda and Lunsford as Hadi Choopan’s biggest threats, but Bannout believes Walker could also make a push for the title in a few months. Bannout specified that Walker would need to make some drastic changes to his posing routines to contend for gold, however.
Samir Bannout Says Fixing Front Lat Spread and Posing Key to Nick Walker Winning 2023 Mr. Olympia
According to Bannout, if Nick Walker wants to win an Olympia title, he needs to master the front lat spread pose.
“Yeah, he needs help. Nick Walker can do it all, believe me, believe me, I know exactly what he needs. Nick Walker could be much better yet if he posed properly but Phil Heath that that ability to do an incredible lat spread, Phil Heath has it.”
“I don’t think he [Nick Walker] is hitting it the right way. When I do my lat spread I release the pressure from my chest I don’t pull, I like – I don’t flex everything, sometimes you have to sometimes unflex the area to let it look better.”
“Yeah Nick needs to work mostly on – he needs to make it flow. Nick, he bends his legs a little bit and he makes himself look shorter because his lower body, the more you bent the knee slightly and hunch a little bit, it’s going to take away – it’s going to make your upper body and your torso look a lot bigger and a lot longer.”
As far as body mechanics are concerned, Bannout suggested that Walker learn how to flex his legs when they are pushed together. In addition. he said curving the toes and twisting the torso could result in better muscle separation in side poses.
“Much more than that, he needs to know how to flex his legs when they are together. This is going to be difficult for him. You have to understand that when your legs are close together like this and you don’t understand how to flex them, you’re going to lose the separation if you don’t find the way to pose them when they’re straight. This is another thing. So, he might need to put his toes like that and flex from his hips and bring in the separation in his side and let it happen and oblique and waist, wow… he’s going to look way better if he can do it. It’s doable.”
Similar to the late Mohamed Makkawy, Bannout urged Walker to get a ‘psycho’ coach who can elevate his posing to the next level. He believes he or bodybuilding legend Frank Zane would be suitable posing coaches for the 2023 Mr. Olympia contest.
“You have to have the eyes. If he was with Vince Gironda two days, he’ll fix that problem for him. But we can’t bring Vince Gironda from his grave. Those guys are psychos. They will go crazy on you, ‘What are you doing!?’ I mean, that’s how Mohamed Makkawy got better you know. You noticed Makkaway with his hands, every little thing flowed. Now, these guys do the shit, the – so many jungles out there [on stage]. It is [painful to watch].”
Boasting over 40 years of training experience, Samir underlined the importance of teaming up with someone with a proven track record.
“I don’t want to be biased but if Nick Walker wants to be Mr. Olympia; I’m going to tell you what’s his medicine, if he listens to this, he’ll go, I don’t care how much Frank Zane is going to charge him, but Frank may not charge him. But you need to take someone who is fully aware of the flows and how to flex certain things and make it flow. It would be worthwhile for Nick Walker to do.
Or Maybe he’s not going to go to Lee Labrada because Labrada is helping Hunter, he’d show him how to do it the wrong way maybe or he could come to me, I’ll make sure that I feed it to him by the spoon within 48 hours,” Bannout explained.
“Remember, he hasn’t been around for too long. So, he’s improving every year. He’s getting better and better. So, when you know, when you talk to someone that’s been there done that, I only have over 35 years of training, maybe 40 [over Nick Walker] and posing experience and all this. So, it would pay off for him to do that.
Given the artistic nature of posing, Samir Bannout says Walker will only improve if he sees a specialist who understands how the body flows.
“You cannot dwell on ‘My nutritional coach is going to help me do it.’ No. That’s wrong. You have to go to specialists to treat certain areas. If you have health issues you go to a specialist. If you have a hormonal problem you go to endocrinology, not the dentist. This is what Nick needs to do. He needs to go to a specialist in this area [posing and presentation].”
Reflecting on his last two competitions, Walker is carrying resentment as he felt he should have won the 2023 Arnold Classic. He’s made it clear that he plans to use the off-season to bring a package that matches the fullness of his Olympia look while retaining the conditioning that saw him reach second last month.
You can watch the full video below, courtesy of the Old School Labs YouTube channel:
RELATED: Samir Bannout Recalls 1990 Olympia Drug Testing: ‘I Failed the Test’
Given the experience and posing expertise of Frank Zane, Bannout believes the collaboration could be the difference-maker for Walker heading into 2023 Olympia, where he will look to knock off the newly minted winner Hadi Choopan.
Published: 21 April, 2023 | 9:01 AM EDT
Bob Cicherillo Says Big Ramy Not Taking 2023 Off, Talks Nick Walker vs Hadi Choopan: ‘Hadi at 100% Wins’
Despite initial speculation, athletes rep Bob Cicherillo believes fans will see Mamdouh ‘Big Ramy’ Elssbiay back on a contest stage in 2023. In a recent interview with Desktop Bodybuilding, Cicherillo said Big Ramy would likely compete at this year’s Olympia and discussed a possible showdown between Nick Walker and Hadi Choopan.
As a two-time Mr. Olympia, fans and bodybuilding veterans expected Ramy to retain his title for the next few years. However, the 2022 Olympia contest was highly competitive and he was unable to defend successfully. Instead, Hadi Choopan secured his first title with Derek Lunsford and Nick Walker taking second and third, respectively. In a shocking turn of events, Ramy dropped to fifth place.
With redemption fueling his next appearance, Big Ramy made a surprise entrance into the 2023 Arnold Classic. Before the event, he received intravenous stem cell injections in hopes of rectifying some of the issues that held him back from success, like his lats, triceps, and lower back. Dr. Khan, who oversaw Ramy’s therapy, believed it would make a difference in the months to come.
And while Elssbiay brought an improved package to Columbus, Ohio, it wasn’t complete enough to stop Samson Dauda from claiming gold. Ramy battled with Shaun Clarida en route to securing fourth. In light of his last two contests, Bob Cicherillo suspected that Ramy’s time on top had come to an abrupt end.
Cicherillo upset fans after admitting Ramy had little-to-no chance of regaining his Mr. Olympia title. He joined Ramy in a one-on-one interview recently, where they discussed the Egyptian native’s future in the sport. During the conversation, Ramy mentioned that he might not return until next year’s Olympia (2024). However, it now appears Cicherillo expects Ramy to make a play for Choopan’s title this November.
Bob Cicherillo Talks Big Ramy 2023 Plans: ‘I Don’t Think He’s Taking the Entire Year Off’
Bob said he misspoke during his recent interview with Big Ramy. He believes Elssbiay will likely compete at the 2023 Mr. Olympia.
“You just hit it. What I meant to say was the next Olympia, not really – I consider next year, we all talk in those same terms, it was really just me misspeaking in the way I was putting it. What I meant to say is we’re probably not going to see you until the next Olympia. Now, I think he was thinking the same thing. I don’t think he’s taking the entire year off.
But, you know, he was pretty candid in that interview as you heard. He’s pretty good. You can see there’s a sense of – he doesn’t really know. He’s in some uncharted waters right now which he was pretty much telling everybody, which is he’s going to have to see how his body responds. There has been some notable changes I think we can all see that.”
“We’ve heard he’s done some stem cells and this and that. Listen, there’s no guarantee with those types of things. If it involves nerves, which I think it does, we’ve seen it with bodybuilders over the year, body parts just start to shrink up. It’s a nerve impingement or whatever. Sometimes that don’t come back. If it don’t come back, he’s going to have a very difficult time.”
Cicherillo suspects Ramy will call it a career if he’s not able to ‘get back to where he was.’
“He may not be able to return to form as he said, which is interesting because everyone got on my ass for saying he can’t return to what he looked like basically, so why would he bother. He said the same thing. If he can’t get back to where he was then he’ll hang them up. What champion wouldn’t? Why would you want to come back at 50%? I don’t want to see that not just with Ramy, but I dont’ want to see that with any champion.”
Can Nick Walker Defeat Hadi Choopan at 2023 Mr. Olympia If Both Are 100%? Cicherillo Says ‘No.’
Despite Choopan’s latest performance, Cicherillo isn’t convinced he’ll remain champion after the next Olympia show.
“Yeah he just did [beat Nick Walker] it was called last year’s Olympia. Well, listen, Hadi can improve too right? So, I mean listen, Nick – anybody can improve okay, but what you can’t improve is your structure or proportions and that’s where Nick is going to have a tough time against a Hadi and not just Hadi because I believe Hadi is going to have a difficult time repeating this year, if I’m making an early prediction.”
With both men at 100%, Cicherillo says Choopan defeats Walker but reserved Samson Dauda as one of his frontrunners to win 2023 Olympia.
“I already put out there that I think Samson is literally the man to beat. I think it will come down to him and Derek Lunsford and you have some other new guys coming on. So, Nick’s got his work cut out but you can never count Nick out because he’s a workhorse and he’ll work himself to death and all he’s done is improved so you don’t ever count him out but by the same token, we got to keep things real and I got to look at what I see when it comes to structure, shape, symmetry, proportions, muscularity, and display of the muscles — all those factors come into play. Is Nick a contender? Absolutely. Do I think he can beat Hadi? If they are both 100%, No,” Bob Cicherillo explained.
Cicherillo compared Walker to bodybuilding veteran Branch Warren due to their conditioning and freak factor.
“You know what, that’s why we play the game and you’re exactly right. Listen, a guy named Branch Warren who I’m pretty good friends with did pretty good in his career I’d say taking runner-up in Olympia; almost won that, and you know, Arnold Classics and every other title you could possibly get. Branch admittedly over the years, he’s very candid, very blue-collar type of a guy. He just simply outworked everybody.”
In Bob Cicherillo’s recent Voice of Bodybuilding podcast, he took aim at biased coaches and trainers. Some fans argued that Cicherillo has never won an Olympia title therefore he’s not qualified to critique the sport. Cicherillo disagreed and stressed that contests can only be accurately judged live, not by looking at a computer screen.
RELATED: Big Ramy Training Partner Dennis James Calls Out Bob Cicherillo for ‘Misleading’ Comparison
The bodybuilding community is excited to see Ramy’s comeback story, and whether or not Nick Walker can take the throne from Hadi Choopan. Derek Lunsford will also be in the hunt to secure gold and was recently backed by Ronnie Coleman as the next Mr. Olympia.
Check out the full video below, courtesy of the Desktop Bodybuilding YouTube channel:
Published: 20 April, 2023 | 7:48 PM EDT
Chris Bumstead Opens Up on Pressures of Being Dominant: “I’m Afraid That I’m Going to Lose”
Chris Bumstead continues to tease his exit from the sport following his latest title defense. In a recent Don’t Be Sour podcast, Bumstead discussed the pressures of remaining champion and touched on his eventual retirement from bodybuilding.
As a Classic Physique competitor, Bumstead first claimed Olympia gold in 2019 after dethroning Breon Ansley. Since taking the title from ‘The Black Swan,’ Bumstead has only improved on the Mr. Olympia stage, showcasing detailed conditioning and exceptional balance.
There have been talks of Bumstead’s retirement, but he’s assured his following that he intends to win at least one more time before calling it a career. Fans also suspected that Cbum might appear on an Open stage after teasing the possibility earlier this year.
Meanwhile, some pros believe Bumstead’s influence on the sport is now pushing into the Men’s Open class. Retired 1990s standout Kevin Levrone recently suggested that Cbum’s dominance has ushered in a new era of aesthetics and shape in the IFBB Pro League.
Chris Bumstead Talks Future Plans, ‘Million-Dollar’ Retirement Question, and Exploding Popularity
Bumstead admitted during the interview that he struggled with the pressures of winning and meeting the expectations of those around him when he started competing.
“It’s been good. It’s been a very interesting journey. You know, ups and downs throughout it but it’s been fun to have enough time up there where I can learn how to handle it enough to enjoy it properly. I found the first time I won, I was a little stressed about it and more relieved that I won and it was more — literally relief. I felt relief because I was anxious there was a lot expectation and pressure on me and then there was a little bit less every single year. To the point that last year I was literally able to step in there and enjoy it win or lose.”
“I wouldn’t have been able to experience that unless I had done it with four years in a row of that experience you know. Now, it’s something I look forward to that has less pressure and stress around it, so I can enjoy it.”
Unsure of his future, Bumstead said he’ll hand over the Classic Physique Olympia crown when he’s ready. He added that even if he did retire, it wouldn’t stop him from pursuing business relating to the sport.
“The next four? It’s a million-dollar question [when I’ll be done]. I’m going to hand the trophy over when I’m ready, but I literally don’t have the answer to that.”I think I’m definitely going to be someone – my goal at least I would say is to exit on top with more on me. You know, like the idea of selling a business on the rise rather than the peak before it drops. I want to exit on the rise so I have more in me but I’m making the active decision to leave because that’s my choice and I’m ready for it and I’m healthy, I’m good to go, I still have a lot of life to live and I’m excited for the next part of my life.”
“Probably not yet [won’t be slowing down if he retires],” Bumstead shared. “I mean, my life will be very different but coming into this world now of being a business owner and all this stuff — it’s a lot but I’m sure you know, it’s so rewarding and it’s fun.”
Bumstead Addresses Social Media Popularity and the Pressures of Remaining Champion: ‘I’m Afraid to Lose’
Even with 17M Instagram followers, Bumstead doesn’t consider himself a celebrity and mentioned people only recognize him when he’s in Texas at a grocery store or gas station.
“I’m definitely not Kardashian-level. I look at it like there’s fitness celebrities and then there’s real celebrities, and then there’s a little gap in between, sometimes I flow in that gap, but it’s still a niche. I go to grocery stores and nobody knows who the fu** I am. Real celebrities, the Kardashians can’t even leave their house. It depends on where I am. Maybe if I’m in Texas at a gas station or a grocery store maybe one or two people stop me but it’s usually just in gym settings.”
Unlike NBA legend Michael Jordan’s obsessive nature to only win, Bumstead has a healthy fear of losing that drives him as a competitor.
“A lot of people, a lot of bodybuilders at least, they have this really hardcore, even a lot of champions to be honest in the world, like Michael Jordan. People love him and he’s so fascinating but he’s so unrelatable. I can’t fathom having that killer mindset all the time of just needing to win, killing everybody, don’t even think about losing because that’s not who I am. I literally fear sometimes. I am afraid that I’m going to lose. I have fear in outcomes and stuff because I don’t know the outcome. And I’ve said things like, ‘I’m okay with losing.’ And people say that’s not a champion’s mindset,” Chris Bumstead shared.
Bumstead stressed the importance of having a strong bond with his business partners, friends, and family.
“I’ve always had the mindset like I said, and I think it’s the reason for my success, everything takes a team, it takes an army. You can’t do it all by yourself. There’s zero chance RAW would even be here or even exist anymore if I didn’t have my team, Dom and Matt, and everybody kind of coming together. And I wouldn’t be Mr. Olympia [in Classic Physique].”
Off-season efforts are underway for the 28-year-old champion. He checked in with fans at 253 pounds recently and revealed a 3,500-calorie diet he’s using in preparation for the 2023 Mr. Olympia contest, scheduled to take place this November.
Remaining a dominant champion is no easy task as the sport continues to grow. Bumstead is set to clash with 2023 Arnold Classic winner Ramon Queiroz at the next Olympia, who many consider his biggest threat.
Published: 20 April, 2023 | 12:59 PM EDT
Rich Gaspari Promotes TRT Use & Defends Telehealth Law Proposal: ‘It’s Not A New Law’
Bodybuilding veteran Rich Gaspari has found a place as a respected analyst in the sport since moving on from professional competition years ago. In a recent episode of Fitness, Fame & Fortune, Gaspari shared his thoughts on the proposal to update telehealth laws for restricting access to controlled substances. He also shared the benefits he reaped from using TRT (testosterone replacement therapy).
Rich Gaspari became a mainstay of the IFBB Pro League Men’s Open division in the mid-1980s through the 1990s. He was renowned for his insane muscle definition, stellar conditioning levels, and glute striations. While he did not win the coveted Sandow trophy, Gaspari scored silver in three Mr. Olympia competitions. He was the inaugural champion at the 1989 Arnold Classic. He got inducted into the Hall of Fame in 2004 and received an Arnold Classic Lifetime Achievement Award in 2013.
Since stepping away from competition, Gaspari has become a revered analyst known for his outspoken personality and hot takes. He regularly shares his expertise in fitness online. Two months ago, Gaspari issued a passionate message motivating his fans to challenge themselves in the training room. He called on them to focus on amping up workout intensity to get the best results.
Gaspari also opened up about his decade-long experience of using TRT earlier this year. He’s a strong proponent of the substance and stressed the importance of getting your blood work done to minimize the risk of any side effects.
The 59-year-old took issue with the prevalence of harsh diuretics used by athletes who intend to achieve a drier look on stage. He shared his take on the adverse effects of extreme dehydration and revealed Insulin and other diuretics weren’t a part of his protocol as a competitor.
In retirement, Gaspari laid out a peptide stack he’s utilizing for anti-aging benefits last month. Then, he followed that up with some of his favorite exercises to enhance the quality of calf muscles.
Rich Gaspari defends telehealth law update proposal
Earlier this month, DEA (Drug Enforcement Administration) announced a proposal to limit Telehealth prescriptions, including testosterone. The update would require patients to make at least one in-person visit to the doctor to obtain a prescription.
In a recent YouTube video, Rich Gaspari shared his thoughts on the proposal that could restrict access to controlled substances. He explained how the rule isn’t a change in the law but rather enforcement of the pre-existing one.
“Right now any type of telemedicine on testosterone, the laws will be enforced,” said Gaspari. “This is what I’m seeing is that they think this is a new law. It’s not a new law. This is a law that’s been in effect but because of COVID, the law was very lax because as we know it was very hard and difficult to see doctors in person so they kind of let that go and let you see doctors online.
“What we’re saying here is that they’re now enforcing the laws on those class III, IV, and V. I guess because it started just getting I think anytime where there’s less regulations, people take advantage of the system. There’s people doing it right. You get blood work first and then meet with the doctor and then the doctor goes over that via zoom and sees if you’re low in testosterone, he prescribes you the testosterone. I think what was happening, where the government gets involved, you have the greedy people out there that are saying we don’t need to get a doctor involved.
“Maybe we don’t even have to get the blood work, or they can do it once and then we don’t check after that. You can keep getting testosterone in perpetuity like that every month.
“It’s not a new law. It’s a law that’s been in effect since 2008. They’re just following the guidelines of that law.”
Gaspari shares the benefits of using TRT
Rich Gaspari shared the benefits he reaped from using TRT.
“The testosterone for me makes me feel first of all very alert,” said Gaspari. “When I had low T, I had bouts of depression and a lot of people don’t realize that if you have a 200 total T, you’re going to feel like crap. You don’t want to get out of bed. I get up at 5 o’clock in the morning and go to the gym. I train. I work all day and I believe a lot of it has to do with using testosterone. I don’t believe I would want to go above that high normal range because it wouldn’t be beneficial to me health-wise.”
“It’s just the convenience of injecting yourself with testosterone is so much easier for me.”
While Iain Valliere had mentioned that TRT isn’t a necessity for everyone, Rich argued that the substance is important, especially as you age.
“Iain Valliere put out anyone older should not be on TRT except the fact that you’re old and it lets your testosterone go down. I go yeah because you’re freaking young. Let’s see how you feel when you’re in your 50s. Let me see how you’re going to feel if you’re depressed, you feel like sh*t and you’re saying anyone above 50 shouldn’t be using testosterone. Let the natural aging process happen to you and let your T go down to 100.”
Rich Gaspari gave his take on building bigger leg muscles with some techniques to incorporate into training sessions last week. Additionally, he isn’t a fan of the way the Open class evolved over the years and credits Classic Physique for preserving the art of the sport.
RELATED: Rich Gaspari Favors Chris Bumstead’s Physique Over Men’s Open Look: “You Look At These Guys and Their Physiques Are Unattainable”
His latest offering will help add clarity to the telehealth law proposal for many who feel concerned with the recent developments.
You can watch the full video below.
Published: 20 April, 2023 | 9:00 AM EDT