Tag: Videos
Larry Wheels Cranks Out 405 Lbs Bench Press In A Joint Training Session With Stefi Cohen
Larry Wheels and Stefi Cohen are renowned athletes recognized for their exceptional accomplishments across various sports disciplines. They recently teamed up for a weight training session. However, Stefi Cohen introduced Wheels to agility and strength training and he did quite well in spite of being relatively inexperienced in that area.
Larry Wheels is a multi-talented individual that has a presence in strength sports like bodybuilding, powerlifting as well as arm wrestling. He is best known for wrecking powerlifting records in the gym and routinely posts his feats of incredible strength on the YouTube channel that has garnered 2.78 million followers at the time of this article’s publishing.
Wheels is one of the rare individuals in the fitness industry that have openly admitted to using PEDs. The 28-year-old started using steroids at 17 years of age and continued to use it until recently. While steroids did help him elevate his performance and achieve new heights of athletic ability, they also took a toll on his quality of life.
After suffering a back injury ahead of the 2022 Middle-East’s Strongest Man, Wheels decided to stop the steroid abuse. He has switched to using HRT (Hormone Replacement Therapy) instead. The effects of this change are clearly visible on Wheels’ body. He has considerably downsized and admitted that the quality of his training and everyday life has improved significantly after chucking steroids. Earlier this year, he announced the plan to compete in bodybuilding.
Recently, Wheels partnered with Stefi Cohen. The 31-year-old has achieved success in several athletic endeavors like boxing, and powerlifting. The duo primarily tackled bench press in this training session. So without further delay, let’s check out how much weight they managed to lift.
Larry Wheels and Stefi Cohen train together
Larry Wheels and Stefi Cohen started the exercise with a few warm-up sets using an empty bar without plates. After sufficiently warming up the joints and muscles, the duo did a few working sets of bench press with progressive overload.
While Wheels performed the first working set with 135 lbs weight, Cohen started out slow and did the set with 95 lbs weight. Wheels and Cohen took a significant jump in weight and performed the second working set with 225 lbs and 135 lbs weight, respectively.
The amount of weight Larry Wheels has lifted in recent times is significantly lighter than what he used to pull off while being on PEDs. So was the case in this training session as well. Stefi Cohen casually asked the 28-year-old if it hurts his ego now that he does not lift as heavy. Wheels answered:
“If I was doing this a few years ago, I would say absolutely! But now that I am burned out doing powerlifting, for now, hitting PRs isn’t what drives me anymore anyway. So I’m not concerned about how much weight I am lifting…”
After performing the subsequent sets with incrementally heavier weights, Larry Wheels wrapped up the exercise after a top set of 405 lbs while Stefi Cohen capped at 175 lbs.
The weight lifted by Wheels and Cohen in each set was:
Larry Wheels
1st set – 135 lbs (61.2 kg)
2nd set – 225 lbs (102.1 kg)
3rd set – 315 lbs (142.9 kg)
4th set – 405 lbs (183.7 kg)
Stefi Cohen
1st Set – 95 lbs (43.1 kg)
2nd set – 135 lbs (61.2 kg)
3rd set – 155 lbs (70.3 kg)
4th set – 175 lbs (79.4 kg)
The aspiring bodybuilder tries his hand at agility training and explosive strength workout
Wheels and Cohen then went on to do agility training drills. They started with warm-up drills like running, high knee running, toe touch running, and lateral running, etc. They proceeded to perform exercises like box jumps. Following the agility drills, Wheels accompanied Cohen for an explosive strength training drill. This method of training is necessary for combat sports athletes. It improves the ability to generate power in a short amount of time which is needed for punching, kicking, dodging opponents’ strikes, etc.
Landmine Push Press
The duo started explosive strength training with this compound movement. Stefi Cohen explained to Larry Wheels that the movement has to be done with an explosive motion and not like a bodybuilding lift where the muscle has to be kept under tension for a longer duration. She then instructed the 28-year-old to do five reps per arm to build explosive strength and he followed the suit.
Band Assisted Plyometric Push-ups
Cohen next took to this effective exercise for building upper body power and explosiveness. Although it can be performed without the resistance band, using it decreases the amount of load, allowing faster and more explosive movements. After doing a few sets of this exercises, Cohen took to the final one.
Band assisted high jumps
This exercise was not included in the training session for any specific benefit of it. However, Cohen experimented with it for her personal entertainment and enjoyment. She did a set of five reps and wrapped up the training session.
Overall, the session included:
Landmine Push Press
Band Assisted Plyometric Push-ups
Band Assisted High Jumps
“I don’t want to go to that extreme” – Larry Wheels explains why he will not compete in the Men’s Open division
Larry Wheels is getting ready for competing in the Classic Physique division for his return to bodybuilding competition. While he does have a large frame that can be more suited for the Men’s Open division, Wheels has a very specific reason for not taking that route. He explained:
“I’m having that approach because doing Open bodybuilding at my height, I’d have to be a mass monster and take drugs that’ll probably end up killing me. I don’t want to go to that extreme anymore.”
Wheels explained that the weight cut-off in the Classic Physique division at his height is 230 lbs for amateur competitors and 240 lbs for professional competitors. It is not a drastic change from his walk-around weight.
“So I can comfortably hold where I’m at right now – 255 lbs – no problem! We’ve got to work on my symmetry, conditioning and of course, posing!”
Although Wheels used to have a thick midsection, which is not really appreciated in the Classic Physique division that demands a perfect X-frame, he is fixing that problem by not doing heavy deadlifts or squats.
Larry Wheels added that his body is developed like a powerlifter and not like a Classic Physique bodybuilder. For instance, he stated that his lower pecs are overdeveloped from doing flat bench press more than any other chest exercise variation. Wheels even admitted that he had not addressed any of these issues at the time of his bodybuilding debut in 2018.
“This overall symmetry, conditioning, gracefully posing on stage, charisma… These things are super important in bodybuilding. When I was on stage in 2018, I wasn’t addressing! Lifting heavy… Basically, going on stage as a powerlifter. Getting lean… Following the diet but my posing and training, it wasn’t as a bodybuilder’s training. So that’s where I am making up ground now and I’m lovin’ it,” Wheels stated.
Larry Wheels has been quite successful in the sports he has explored. It will be interesting to see how his bodybuilding debut plays out.
You can watch the full video here, courtesy of Larry Wheels’ personal YouTube channel:
Published: 7 July, 2023 | 10:27 PM EDT
Regan Grimes Announces He Will Compete in 10 Weeks at 2 Shows
Men’s Open Pro Regan Grimes‘ highly anticipated comeback has a date. In a recent YouTube video, Grimes shared a brutal biceps and shoulders workout and said he’s in preparations to compete at two shows in approximately 10 weeks.
“I want to announce today officially that I am 10 weeks and two days out from my competition. I’ve been holding off from telling everybody. But here we have it – 10 weeks two days. First one is going to be in Italy, second one is going to be in Spain, it’s a week after. I’m really excited about that,” Regan Grimes said.
As the 2023 season unfolds, Regan Grimes is ratcheting up the intensity level of his workouts. Grimes has already received plenty of hype and attention during his IFBB Pro League career. He made his Olympia debut in 2021 where he placed 15th. He also impressed judges at the 2021 Legion Sports Fest Pro, where he fell short to the current reigning two-time 212 Olympia Shaun Clarida. However, at the Egypt KO Pro, Regan took first place, a promising sign of his potential down the road.
Unlike 2021, Regan Grimes was met with more resistance on stage last year. While his aesthetics, balance, and conditioning stood out, Grimes ended up taking seventh place not just at the 2022 Arnold Classic (won by Brandon Curry), but also at the Boston Pro, which saw William Bonac claim gold.
Even though Grimes had earned an invitation to the 2022 Olympia show following his win at the Egypt KO Pro show, he chose not to compete at the sport’s biggest event of the year. Instead, he’s taken the time to make improvements and add size under the guidance of his coach Milos Sarcev.
Fans can once again look forward to seeing Regan Grimes back on a bodybuilding stage. In addition to an impressive physique update and shoulders/biceps training session, Grimes discussed where his head is at this season. In addition, he disclosed his weight is sitting at 285-287 pounds.
Regan Grimes to Compete in 10 Weeks at 2 Shows: ‘This Is The Best I’ve Looked This Far Out From a Contest’
According to Grimes, this is the heaviest and leanest he’s ever been.
“That was a great workout. Shoulders and biceps. Really really good. We’re on a four-day split right now so we’re doing its chest and triceps, then we have back, just back on its own actually, then we have shoulders and biceps, and then a leg day. So that four-day split just repeats, then Thursdays and Sundays off.
Right now I’m doing 30 minutes of fasted cardio in the morning, my weight is 285 to 287 in the morning. Kind of fluctuates. So, it’s definitely the heaviest and the leanest I’ve been and the best I’ve looked this far out from a contest. So we are 10 weeks out as of right now. Still eating a ton of food. Kind of like wondering when Milos is going cut the food down a little bit but we’re getting – we’re going in the right direction so kind of just trusting the plan and doing the work is all I need to do.”
Grimes Shares Brutal Shoulder/Biceps-Focused Training Session
Find Regan Grimes’ latest workout list below:
Standing Cable Rear Delt Fly – 4 sets
Seated Machine Lateral Raise – 2 intensity sets to failure
Machine Shoulder Press – 2 working sets
Standing Dumbbell Upright Row/Side Lateral Variation – 3 working sets
Dumbbell Front Raise – 1-2 sets
Seated Machine Biceps Curl (Unilateral) – 2 working sets
Seated Single Arm Cable Preacher curl – 2 sets
Should Regan Grimes find success at either of these two shows, he will earn his ticket to the upcoming Mr. Olympia competition scheduled for November 2-5 in Orlando, Florida. A pro show victory is required to step on the Olympia stage as the point system has been removed. All roads lead to the current Mr. Olympia Hadi Choopan, who successfully took the title from Mamdouh ‘Big Ramy’ Elssbiay in a surprising turn of events last Dec.
The last time fans heard from Regan Grimes on YouTube he shared a tortuous leg day session led by his coach. The workout consisted of ‘giant sets’ and supersets that induced muscle hypertrophy. During the workout, Sarcev suggested Grimes keep the reps as slow and controlled as possible.
Grimes’ potential is on the radar of many elite veterans of the sport, like former Mr. Olympia Samir Bannout. He recently proposed that Grimes has the genetic gifts and tools to one day win the sport’s most coveted title.
Given Regan Grimes’ time away from the stage, fans are thrilled to see his name back in the mix. Time will tell if he can earn his 2023 Mr. Olympia invite, though it certainly looks like he’s made improvements since his last outing.
RELATED: Regan Grimes Seeks Posing Advice From Jay Cutler & Iris Kyle
You can watch the full workout video from Regan Grimes’ YouTube channel below:
Published: 7 July, 2023 | 6:04 PM EDT
Nick Walker Shares Proven Strategies for Building Huge Quad Muscles Ahead of 2023 Olympia
Two weeks into his 2023 Olympia competition prep, Nick Walker is looking in phenomenal shape. While becoming Mr. Olympia is the primary focus of his life at the moment, Walker took time out to educate his followers about some minute details of leg training.
Nick Walker is an American bodybuilder that competes in the IFBB Pro League’s Men’s Open division. After earning the IFBB Pro card in 2020, Walker quickly rose through the ranks and became a top contender. He is the winner of the 2021 New York Pro and the 2021 Arnold Classic. Both the wins came within a year of The Mutant turning pro and imparted to him an aura of invincibility. The NY Pro win earned the 28-year-old a direct qualification to the 2021 Olympia. He did well at his Olympia debut but had to be satisfied with fifth place when faced with the top crop of the division.
The performance gave Nick Walker a realistic idea about his standing in the bigger picture and he decided to take time off to improve his physique. The off-season efforts showed their effect when Walker dominated the stage at the 2022 Olympia and achieved a third-place finish. He made a quick turnaround and competed at the 2023 Arnold Classic next, finishing second. He will now attempt to win the Mr. Olympia trophy by getting past Derek Lunsford and reigning champ Hadi Choopan.
Nick Walker is officially two weeks into his 2023 Olympia prep. He recently trained legs at the Dragon’s Lair gym to get a step closer to the Olympia version of his physique. So let’s check out how the Mutant trained his legs in the gym and what message he wanted to convey through this session.
Nick Walker goes through a quad-focused leg workout in the gym
The purpose of the training session was to educate the viewers about the reasons behind having smaller legs. Walker did not overload the weight but maintained a good intensity in the exercises. His message through this workout was simple:
“Just because you stack the entire machine and can do it, doesn’t mean you’re strong and going to grow. Drop the ego!” Walker wrote in the video description.
Lying Leg Curls
Walker started the training session with this hamstring isolation exercise although it was a quad-focused leg day. Leg curls are effective in warming up the knee joints without putting too much stress on them. Since knees are involved in most lower body movements, warming them up is essential for avoiding injuries. As a result, Walker did a few sets of this exercise to get things started.
Leg Press
This served as the first heavy compound exercise of the day. Leg press works all the muscles in the lower body like quads, hamstrings and glutes. Walker started out with a warm-up set using three plates on each side. He applied a progressive overload principle to the working sets and moved on to the next exercise after doing the top set with eight plates on each side.
Hack Squats
While this machine exercise has similar benefits as the traditional barbell squat, it varies in a crucial aspect. Barbell squats are a free-weight movement that engages different supporting muscles. However, they can be a little harsh on the lower back. Hack squats remove this drawback and still retain the benefits that you get from a barbell squat. Walker annihilated a few sets of this exercise before taking up a compound bodyweight movement.
Walking Lunges
This movement served as the finisher of Nick Walker’s leg workout. After pushing through some solid sets with controlled movement, Walker finished the workout but sprinkled a little bit of adductor muscle work before leaving the gym.
Machine Hip Adduction
Hip adductors are a group of muscles on the inner side of the thigh. They are responsible for adduction (bringing together) the legs. The Mutant performed a few sets of this exercise on the machine and called it a day in the gym.
Overall, the workout included:
‘Mutant’ gives crucial tips for building huge quads
Walker gave a valuable lesson about leg training during the workout. While concepts like ‘training to failure’, or ‘progressive overload’ come to our mind, Walker’s suggestion is quite different:
“My number one tip that I think will help grow quads, which I think has drastically helped grow mine, is controlling the weight, contracting the muscle as hard as you can, doing some sort of full range of motion. But with that, it’s okay to do partial reps at the end.”
For instance, Walker did two sets with 315 lbs weight on the hack squats. After finishing the second set, he removed two plates from the weight stack and did the lighter set to failure. He employed a partial range of motion and squatted down to a level where his legs were bent at a 90-degree angle, not going all the way down.
“Another one and I think that will help contract the muscle, which in turn will give the muscle a bit of a bigger pump, which in my belief, a bigger pump means bigger muscle. Because now with that bigger pump you’re now gonna go home, feed the nutrients into that direct area where all that blood is and it’s going to grow…” Walker claimed.
The 2021 Arnold Classic winner observed that people usually overload the machines and perform the exercise with poor form and technique. While this can stimulate the muscles to a degree, Walker feels it is never going to produce the results that we hope for.
“You might have a big a**! But your quads didn’t get nothing out of it!” Walker joked.
“So lower the weight, contract the muscle as hard as you can and top trying to ego-lift,” he concluded.
‘You don’t need to use weights on walking lunges’ – Nick Walker explains why
Walker stated that he can contract his muscles really hard doing bodyweight exercises. As a result, his legs were far more pumped after doing lunges than they were after hack squats.
“So again, it’s not about the weight. It’s about control. That’s what grows. If I started with lunges, I might use weights for sure. But towards the end, there is no need for it. Your legs are already fried…”
“In my mind, I could use weight but I don’t really see a need for it, you know. If you’re contracting and training as hard as you are on the other exercises, really shouldn’t feel the need for weight on walking lunges,” Walker stated.
Even if you want to progressively overload, Walker warned that it is not going to help to carry heavy dumbbells on lunges toward the end of the workout.
“You’re not going to feel it and you put yourself at a high risk of injury. It is pointless,” Walker concluded.
Walker listed his learnings about growth and stated that if you know how to control the weight, you will not need high volume. Secondly, training the leg muscles more frequently is extremely beneficial as long as you have a proper way to recover.
Walker gives prep update
Nick Walker gave some important updates about his prep and stated that his weight hasn’t changed too much since starting the 2023 Olympia prep. He is hovering in the 290 to 294 lbs ( kg) territory. The Mutant was hoping to be in the 280 to 285 lbs range. However, he has experienced some noticeable changes in his body composition.
“But overall, things have been going really smooth, really well. Matt’s (Coach Matt Jansen) really happy with how we’re progressing with the training. He’s very happy…” Nick Walker said.
Nick Walker will have a third crack at the Olympia title in November 2023. If he continues to train with the same approach and intensity, he can very well become the next Mr. Olympia.
You can watch the full workout video here, courtesy of Nick Walker’s personal YouTube channel:
Published: 7 July, 2023 | 2:08 PM EDT
Jeff Cavaliere Reacts to Chris Bumstead’s Top 10 List of Exercises for Life, Agrees with 9/10
Jeff Cavaliere is a fitness guru who has maintained an impressive physique since he arrived in the industry. In a video on the ATHLEAN-X YouTube channel, Cavaliere examined the 10 exercises Chris Bumstead chose to do forever if he had no other options.
Chris Bumstead took over the Classic Physique Olympia throne in 2019 after taking the honor from the then-two-time champ Breon Ansley. Since becoming a titleholder, Bumstead’s dominance in the IFBB Pro League has been impossible to ignore. He holds the all-time record for the most Classic Physique Olympia victories at four.
At his last Mr. Olympia show, Cbum won the judges over with exceptional conditioning, detail, and posing execution. He managed to take home another title despite suffering from a torn bicep in the weeks leading up to the competition. During the contest, Bumstead defeated contenders Urs Kalecinski and runner-up Ramon Queiroz in the finals.
In the off-season, Bumstead recently joined Chris Williamson for an interview regarding exercise selection. During the video, Bumstead was asked to list only 10 exercises he would perform for a lifetime. And considering his physique and overall dominance, it’s safe to say fans paid close attention to his answers.
The latest to attack the subject is Jeff Cavaliere. Cavaliere is a key figure in the ATHLEAN-X fitness company, which is known for encouraging wellness and staying fit. Cavaliere has trained celebrities, in 2006, he was the assistant strength and conditioning coach for the New York Metts and has a massive social media following. Jeff has gone to great lengths to keep fans informed and never shies away from technical discussions about exercise.
Below, you can find Jeff Cavaliere’s review of Bumstead’s exercise selections. For the majority of the list, Jeff agreed with Bumstead’s picks. In addition, Cavaliere offered a few other exercise variations that he believes deserve an honorable mention.
Squatting
“Again, If I’m critiquing it for me if this is my alterations to it… because squats are kind of rough on my knees for the reasons he said, I would have to go with a Bulgarian split squat, which I love love love. Also, I’m not limited to 10 in this rule, am I? I would also probably say a reverse barbell lunge. It takes away all the knee pains. Again for me, Bulgarian split squat and reverse barbell lunge is going to eliminate all those knee issues.”
Deadlifting
“Deadlift is an amazing hamstring builder. As someone who does more stiff-legged variations of it myself, I love it,” said Cavaliere. “The one thing that people might say if they’re doing them for a lifetime, but I’m a believer you can do the lift for a lifetime.”
Pull-ups
“We’re talking full reps, not those short, all lockout, no kipping, this is real pull-ups. Neutral grip is definitely the safest option for people who have any type of potential elbow issues. Chin-ups I believe would be very hard for a lifetime. People almost always for a lifetime will get some sort of medial elbow discomfort. I don’t see the problem with the pull-up itself, as long as you’re doing it properly.”
Incline dumbbell presses
“I love that exercise. We’ve put that on our list. A 30-degree angle on the incline bench, again I think it’s important. Plus it also gives you, I think if you do your incline at a low enough angle, it still gives you all the benefits of the flat bench press also. I don’t think you need to do both of them necessarily.”
“For me always, the dumbbells are better for me. I’ve got some bum shoulders and it makes me feel a hell of a lot better when I’m doing it.”
Seated dumbbell shoulder presses
“I love the dumbbell shoulder press, I don’t like doing them seated. Well, first of all, if you can get on your feet any opportunity you can get on your feet, you should take advantage of that. Now, I’m sort of putting my own personal bias on it, to train more athletically, I think being on your feet is something that’s going to carry over more.”
Close grip flat bench
“First time I’m going to disagree. The incline bench is going to cover a lot of ground. If it’s triceps that you’re going for, I love the lying triceps extension, not a skull crusher but further back behind because it gives you a more unique stimulus on the triceps. You get the stretch on the long head.”
Dumbbell curls
“I mean there’s not a person out there that’s not going to put curls [on their list]. I honestly think the enjoyment of my workouts would go down if I didn’t have a curl. One thing curls do, is they sort of give you instant feedback to know that what you’re doing is working.”
“If nothing else, it teaches you what a real good mind-muscle connection should feel like that you can then apply to other exercises in the gym.”
Barbell bent over rows
“Yeah. Honestly, the deadlift is there and it’s going to heavily hit your back but that’s a lot more isometrically. I think here if you’re going to go with a dynamic movement, the barbell bent over rows is great.”
Hanging leg raise
“That’s fine. Well, I actually think people need to train their core directly. I don’t believe training with exercises like the barbell bent over row or the deadlift, yeah there’s a lot of core demands to do the exercise right but I think you need to directly train your core. A lot of them can be very remedial if you don’t have the strength to do a hanging version then it should probably be some variation of a reverse curl.”
Lateral raises/triceps extensions
“I definitely think that the pressing is definitely great when you’re doing the dumbbell shoulder pressing but there’s no doubt if you want to get bigger medial delts that’s specifically going to contribute to the look or growth of the shoulders, you have to pick some variation of lateral raises.”
“I might pick the cheat lateral version,” added Cavaliere
In a recent collaborative effort, Jeff joined Dr. Andrew Huberman for a discussion on workout splits. While there is value in traditional bro splits, Cavaliere argued that there are more effective solutions available. Most importantly, Jeff highlighted that a split left incomplete isn’t an effective program for garnering results.
Regardless of their differences, fans and athletes can learn a ton from Jeff Cavaliere and Chris Bumstead’s exercise selection. Both men have reached incredible heights in fitness and agree on most of the movements listed above.
RELATED: Scott Herman Puts Jeff Cavaliere On Blast For Not Apologizing For Fake Weight Controversy
You can watch the full video from the ATHLEAN-X YouTube channel below:
Published: 7 July, 2023 | 11:15 AM EDT
Nick Walker Says His ‘Gut Feeling’ Is That He and Derek Lunsford Will Fight in Top 2 at 2023 Mr. Olympia
Nick Walker is ready to exact his revenge against fellow star Derek Lunsford at the upcoming 2023 Mr. Olympia. In a Mutant and the Mouth Podcast, Walker discussed his prep and chances against top contenders this November on the sport’s biggest stage.
The 2022 Mr. Olympia event served as one of the most surprising shake-ups to the Men’s Open division in recent years. In a stunning upset, former two-time champion Mamdouh ‘Big Ramy’ Elssbiay was ousted from his throne. Instead, Hadi Choopan, Derek Lunsford, and Nick Walker battled for gold.
Ultimately, Choopan emerged victorious and won his first Mr. Olympia title. Nick Walker, however, continued to improve on the big stage and took home a third-place finish. His rival, former 212 Olympia-turned-Open threat, Derek Lunsford, left Sin City with silver.
On the heels of his best Olympia performance, Walker entered the 2023 Arnold Classic on short notice. At the event, he faced Samson Dauda and Andrew Jacked in the finals. In the end, ‘The Nigerian Lion’ came out on top in a close affair. His victory prompted discussions online and in the community about judging standards.
Looking ahead, Walker is convinced Dauda won’t pose a threat to the Mr. Olympia title this Nov. Despite having taken runner-up to Dauda in March, ‘The Mutant’ insists the next Mr. Olympia trophy will be held by either himself or Lunsford.
With the massive event approaching, fans and bodybuilding veterans have named frontrunners. Former eight-time Mr. Olympia kingpin Ronnie Coleman is one of them. He argued Lunsford will defeat Hadi Choopan when the two meet for a second time later this year. Walker, on the other hand, believes 2023 will be his year to shine when the contest returns to Orlando, Florida.
“I Honestly Feel This Is My Year,” – Nick Walker Talks 2023 Olympia Prep & Derek Lunsford
In 2022, Walker was forced to navigate most of his off-season without his coach Matt Jansen. Given that Jansen oversees Walker’s diet, training, and supplementation, the 28-year-old said it impacted his results last year. However, that won’t be the case for his preparations in 2023.
“Yeah he [Derek Lunsford] beat me right, I kind of called that,” said Nick Walker. “Yeah, talking about having a half-ass off-season last year compared to how things have went this year. I personally feel… you know with the 20 weeks I’m going to have now, no travel, strictly just fucking focus, right? Knock on wood no hiccups, I honestly feel this is my year. I honestly do. I feel like everything is aligned and there’s always you know, Matt’s happy, I’m happy right? So he’s the one that has to look at me, so if he has no issues and everything keeps flowing the way it’s going, I personally feel this will be the year.”
Hadi Choopan vs. Derek Lunsford at 2023 Olympia? Walker Says Lunsford Wins.
Walker believes Lunsford would defeat Choopan in a rematch and added that it’s ‘inevitable’ that Derek wins a future Mr. Olympia show.
“If it came down to Hadi and Derek this year… and you’re a betting man, who do you bet on?” asks Guy Cisternino.
“Derek. And listen, I’ll probably get a lot of shit from the Hadi fans because I still get roasted,” said Walker. “He’s a Mr. Olympia, that’s it. He was slaying people when he was 212 in the Open. And he has some of the best conditioning, hands down, probably the best in my opinion. Not last year but the couple years prior, peeled to the bone.
But I think me and Derek are young, we’re fresh. I think – I don’t want to disrespect Hadi and say he’s getting older and the time clock is ticking here… but I think the only reason why Derek lost to Hadi was from the front. If Derek’s backside matched the front, Derek is going to win, it’s inevitable, Derek would have won,” said Walker.
“I just have a gut feeling that it will be me and him in the final two,” added Walker.
Walker Back Up to 294 Lbs, Talks Off-Season Updates & Cardio
Even though Walker dropped 10 pounds during his trip to Canada, he says his body has rebounded nicely as he’s now tipping the scales at 293 pounds.
“I actually think this weekend is 19 [weeks away from 2023 Olympia]. I believe so [we’re inside 20 weeks] yeah. Yeah, [cardio] is 20 minutes six days a week. That was my off-season cardio as well. With all the traveling I kind of slacked a little bit, it’s whatever. Now, it’s steady, it’s consistent so.”
“What I like to do in the mornings is all I’ll do my 20 minutes of cardio. I’ll turn it on [the sauna] and heat it up. I’ll train abs for a good 15 minutes or so or whatever. Yeah [at my house]. Right now, [crunches] if I don’t feel like doing them I’ll obviously go to the gym and after training hit them.”
He also specified that he’s eating less food compared to last year’s season.
“Yeah, I mean obviously, I don’t think the food if I can remember… because last year was a bad off-season, you know that. I don’t think I was eating as much this off-season compared to last off-season. But this is where I’ll say genetics plays a huge role. I think when you are able to just train the way you adapt, the way I’m adapting to this, I don’t need a shit ton of fucking food to grow.
Genetically, it’s just boom boom. I lost 10 pounds when I went to Canada for the Canadian tour. I was like 284-ish. And now I’m back up to 293 and I texted Matt and said, ‘Bro, I don’t know my weight is not – we’re not doing anything different I don’t know what’s going on.’ He’s like, ‘You’re not getting fat don’t worry about it.”
Derek Lunsford has given his thoughts on an impending showdown with Nick Walker. In a recent Muscular Development interview with Ron Harris, Lunsford was asked how he felt when media outlets said he was scared to face Walker at the 2023 Arnold Classic. The former 212 champ laughed off the comments and stressed that he’s ‘staying in his lane’ ahead of his next showing.
Walker, meanwhile, harshly evaluated some of his peers’ physiques during an HD Muscle video appearance. According to Walker, Samson Dauda’s back is ‘shit’ and added that Big Ramy is done. In addition, he said Andrew Jacked, who took third at the recent Arnold Classic, won’t sniff out a top-five placing at this year’s Olympia.
Having trained together in the past, Walker and Lunsford’s professional rivalry will be on full display later this year. If history dictates the future, Walker is slated to move up in placings at the Mr. Olympia contest in November.
You can watch the full video from The Mutant and the Mouth YouTube channel:
Published: 6 July, 2023 | 3:25 PM EDT
Fitness Community Reacts to Jo Linder’s Mysterious Death at 30, Questions Raised About Cause of Death
The world of fitness and bodybuilding has been shattered by the devastating death of Jo Linder, known as “Joesthetics,” who succumbed to a fatal aneurysm at 30 years old, according to his girlfriend. The latest to make sense of this tragedy is Greg Doucette, a popular coach and former bodybuilder.
Linder, known for charm, charisma, and a shredded physique, amassed a social media empire over the last several years with an eccentric personality and fun collaborations with other influencers, such as powerlifting great Larry Wheels. He grew his Instagram following to a staggering 8.4 million and often inspired fans with workouts, where they could see first-hand the dedication he had to stay extremely fit.
Following his tragic death, fans have questioned if steroids and performance-enhancing drugs played a role in his demise. Linder has been open online about his steroid cycles in the past, as he went over his regimen in detail with Wheels last October. During the candid interview, Jo said growth hormone never helped him during his days of bodybuilding, but added that insulin was looked at like a ‘magic sauce.’
While an autopsy has yet to be completed, others have pointed to the COVID-19 mRNA vaccines as a possible culprit. These suspicions arose after Linder’s recent appearance on Bradley Martyn’s Raw Talk Podcast. Linder shared that he and doctors discovered ‘heavy metals,’ ‘particles,’ and clots in his blood, which led to him cleaning his blood with treatments of plasmapheresis.
“Did you get the vax?” asks Bradley Martyn.
“I got the vax yeah, yeah. Even four [of them]. It also, bro you know how it is… it’s the same like you go to a party and you hang with the wrong people all of a sudden you might do something on this party that you don’t want to do because there’s these people [nudging you], ‘You know, you should do it,”‘ said Jo Linder.
“I did blood cleaning twice after all this. I did plasmapheresis to take out heavy metals and all that stuff. I did all this. I don’t know if this is too controversial probably to say. I went to the doctor and I did my blood work again because I check my blood work all the time, I show it to the doctor and we kind of see these particles…I’m like what is this? This is from this [the vaccines]. I’m like, ‘Oh my God.’ I show it to another one of my friends, there’s all kinds of websites you can’t get to and there’s some crazy conspiracies,” said Jo Linder.
According to Linder, a doctor told him that if he wanted to survive the vaccines he would need to undergo additional plasmapheresis treatments. Many have noted that Linder also suffered from rippling muscle disease, which he used to his benefit on social media. Meanwhile, other fans have suggested that his excessive coffee habit contributed to a heart attack from a caffeine overdose.
“The doctor was like you need to do it man if you want to survive after you took these shots, bro, that’s how it was actually,” said Linder. “I don’t know if the nurse did something weird. This was in Thailand obviously, when she took out the blood, there was a white thing in there. I’m like, ‘What the fu** is that?’ I’m like, ‘What the fuck is this?’ I show this to my friend, he’s into conspiracies.”
“He showed me all these websites, since they do this to people since so many, they found this in athletes and stuff and there’s a weird reason why people, they die, they have these wide blood clots, tons of them – in their blood – everywhere. He’s like, ‘Maybe this is what you have?’”
“There was no white thing, there was probably some air, the nurse didn’t do it right. But the [doctors], he’s said, ‘There’s some black particles, these are the heavy metals you have in your blood.’”
Community Reacts to Jo Linder’s Death at 30, Greg Doucette Discusses Tragedy and Explores Cause of Death
With the fitness and bodybuilding communities up-in-arms regarding Linder’s death, Greg Doucette took to a recent YouTube video to set the record straight. While some believe steroids could have been a factor, Greg says Jo stopped abusing PEDs and was only using hormone replacement therapy at the time of his death.
“Joe was very proactive with his health. Remember, he did in fact abuse PEDs when he was younger but he was only on HRT, and when he prepped for his various competitions, he hardly added anything to his cycle. I can promise you he was very concerned with his health, far more than the average person, was getting regular blood work and doing everything the right way.”
Doucette highlighted that autopsy details haven’t emerged and no one actually knows how Linder died.
“So because of that, many people are speculating that they know that the reason for Jo’s passing is because he did those four shots [COVID-19 vaccines and boosters]. Well, other people are speculating, no it has nothing to do with that, it absolutely has everything to do with that he was not 100% natural. Now remember, it’s only been a few days and an autopsy has not yet been performed. So people that are saying it’s a blood clot, that they know this for a fact, that it’s an aneurysm, that it’s a heart attack, nobody actually knows the exact answer,” said Doucette.
Following the tragedy, deaths in bodybuilding have been hurled back into the spotlight. Over the years, fans have taken notice of the risks as athletes like Shawn Rhoden, George Peterson, and Cedric McMillian all met their fates before turning 50 years old. The trend prompted retired IFBB Pro Seth Feroce to issue intense warnings about the dangers of steroid use last year.
Jo Linder’s passing has saddened the fitness and bodybuilding world, leaving behind many questions about the cause of his death. While some blame steroids, vaccines, or caffeine, it’s evident “Joesthetics” had a profound impact on those around him.
RELATED: Larry Wheels Takes Posing Lessons From Joe Linder aka Joesthetics
Check out Greg Doucette’s YouTube video below:
Published: 6 July, 2023 | 11:12 AM EDT
Jeff Nippard Shares Science Based Push Day Workout
Maximize muscle growth with Jeff Nippard’s effective push-day workout routine.
Jeff Nippard has laid down a near-perfect training plan with the first part of his push-pull-leg training series. It is based on minimalist training principles and he recently shared another push-day training session that compliments the first one in the series.
Nippard is a Canadian natural bodybuilder, powerlifter, and fitness expert. He is the 2012 Mr. Junior Canada and also held the Canadian national record for bench press. He has garnered a huge social media following due to his science-based bodybuilding and fitness content. At the time of this article’s publishing, Nippard has a whopping 3.81 million YouTube subscribers.
His content primarily focuses on educating the masses about the right approach to diet and training. The Canadian backs up most of his advice with findings of extensive studies and published medical material. Apart from training and study, Nippard’s knowledge comes from his formal education – a bachelor’s degree in biochemistry. Many professionals have put their faith in Nippard as he has trained several natural bodybuilders and powerlifters in men’s as well as women’s divisions.
In recent months, Jeff Nippard has shared content that deals with methods for boosting metabolism, sustainable weight management, and common nutritional mistakes. His most recent video, a push-day workout, is the fourth installment of a six-part push-pull-leg series. This training session compliments the first push-day workout of the series which we have already covered. So let’s check out the unique benefits this training session has brought for us.
Jeff Nippard’s Push-Day Workout
Close Grip Barbell Incline Bench Press
This compound pushing exercise is the main exercise of the push day workout. Nippard suggested doing a few warm-up sets of the movement before jumping into the working sets. He introduced this as an undulating set model. The first working set should include moderate weights while the second set must be done with heavier weights. The third set, which must include lighter weights, should be done for a maximum number of reps.
“First set of eight will give you a much better idea of how much weight you should add for the following heavier set of five. Just make sure you rest for at least three to four minutes in between those sets so your pecs are feeling recovered and capable of going up in weight.”
While the first two sets are intended for getting the benefit of progressive overloading, the third set will help build mind-muscle connection when performed with lighter weights. After putting in the right amount of work in close grip incline bench press, Nippard moves on to a shoulder exercise.
Machine Shoulder Press
Incline bench press works the anterior deltoid muscles to a great extent. However, Nippard feels the need to train the shoulders with a bit more volume without taxing the body too much. As a result, a machine shoulder press is his preferred exercise.
Machines tend to be less fatiguing as you don’t need to control the weight. You can push a little closer to failure because you can use heavier weights on machines without the risk of dropping weights or getting injured.
“Obviously, machines won’t hit some of the smaller stabilizing muscles quite as well as free weights will. But as long as you’re still including some free weight exercises, I think that concern about machines pretty much goes away anyway!” Nippard said.
Keeping arms parallel to the ground after lowering the weights is sufficient to achieve the necessary range of motion during shoulder press. But Nippard prefers to go a little further down to get a deep stretch in the muscles.
“I also use a thumbless grip on these because I find it improves the mind-muscle connection,” he added.
After doing the stipulated three sets, Jeff Nippard takes on a tricep exercise next.
Floor Reset Skull Crushers
Shifting his focus to tricep work, the Canadian fitness expert performs this strength-focused tricep exercise.
“I’m including this because on my other push day of the week, I do more hypertrophy focused higher rep tricep movement on the cables.”
Nippard does floor reset skull crushers with heavier weights and maintains a low (6 to 8) rep range, putting more emphasis on progressive overload. Nippard explained the steps of performing each rep with minute details. Personally, he aims to lift the weight to full or close to full elbow flexion. He controls the weight up to half way down in the eccentric phase.
After this, he lets the weight fall down and come to a complete dead stop on the ground before initiating the next rep. This method is efficient for making strength gains. However, you can make the exercise more hypertrophy oriented by following this advice from Jeff Nippard:
“I would suggest resisting and controlling the negative all the way down to the floor from a pure hypertrophy standpoint.”
However, strength gain is Nippard’s primary objective here and he suggests applying the progressive overload principle without fail.
Bent Over Cable Flyes
Although it might be mistaken with decline cable flye, bent over pec flye is a different exercise. Arms movement in bent over cable flyes is still perpendicular to the chest and not at a lower angle. As a result, it activates all regions of pectoral muscles. But it still puts more emphasis on mid-pecs.
Technically, bent over cable flyes are similar to the regular cable crossover. However, Nippard argues that the cables can pull you backwards during the eccentric phase of the exercise when you are in an upright position. The constant backward pull from cable can make it harder to maintain balance and stability, limiting the amount of tension in pecs.
“So by leaning forward over the cables, you’ll be more stable since your body weight is grounded with the floor and it should allow you to direct more tension onto the pecs,” Nippard concluded.
He performs three sets of bent over cable flyes and takes up a side delt movement next.
Machine Lateral Raises
Nippard includes this high intensity medial delt exercise in the training routine. Although he performs three sets of 20 reps, those are not regular sets. He splits every set into two parts. For the first part of five reps, he performs the exercise with slow negative reps. The eccentric phase of these reps lasts for five seconds. Reps 6 to 20 are regular reps with constant tension.
“For those first five reps, the slow eccentrics should help you find your delts on the negative and you should be able to zone in on feeling the side delt fibers pulling and then, when you’ve locked that connection in, from there you can kind of just blast them with more standard constant tension reps,” Nippard explained.
There is no particular benefit of this method. However, it can be extremely beneficial for people that do not feel the side delts through regular reps.
Plate Front Raises
Jeff Nippard is not a big fan of anterior delt exercises like front raises. He feels that anterior delts get enough stimulation during compound movements and tend to be overdeveloped in comparison with lateral delts in many cases.
However, there is a way to perform front raises without putting too much emphasis on front delts. According to Nippard, you can actually work the middle segments of muscles between anterior and side delts if front raises are modified properly.
Steering the plate during front raises is an effective variation that can help engage these muscles. As explained by Nippard, side delts are engaged along with anterior delts when the arm is internally rotated during a front raise.
Dumbbell Y-raises are a good alternative to achieve the same effect for people that experience pain during the front raises with internal rotation.
Diamond Push-ups
Nippard likes to finish the workout with an all-out set as there are no sets ahead to preserve the energy for. Additionally, it gives a huge mental boost knowing that you gave it all to the training session.
The diamond push-up form forces the triceps to work harder than they do in most other push-up variations. He performs one set of diamond push-ups to failure and wraps up the training session.
The push-day workout includes following exercises, number of sets and rep range:
Warm-up
5 mins on the treadmill or stair master
Dynamic stretches – arm swings, cable external rotations etc.
Close Grip Barbell Incline Bench Press
Warm-up sets
1st set – empty bar X 10 reps
2nd set – 50% working weight X 4 reps
3rd set – 75% working weight X 3 reps
Working sets
1st set – moderate working weight X 8 reps
2nd set – heavy working weight X 5 reps
3rd set – light working weight X 15 reps
Machine Shoulder Press
3 working sets of 10 to 12 reps
Floor Reset Skull Crushers
3 sets of 6 to 8 reps
Bent Over Cable Flyes
3 sets of 10 to 12 reps
Machine Lateral Raises
3 sets of 20 reps
Plate Front Raises
2 sets of 15 to 20 reps
Diamond Push-ups
1 set to failure
Jeff Nippard has ensured that his content is backed by proven data and he has done a great job of staying away from bro science. This ensures that his advice will be beneficial for most people, if not everyone. So what are you waiting for? Head over to the gym and try incorporating Jeff Nippard’s push day training session in your training.
You can watch the full workout video here, courtesy of Jeff Nippard’s personal YouTube channel:
Published: 5 July, 2023 | 3:01 PM EDT
Iain Valliere: ‘Bodybuilders Don’t Want to Face Vitaliy “Good Vito” Ugolnikov He’s An Absolute Fuc**ng Freak’
Vitaliy Ugolnikov, well known as ‘Good Vito,’ continues to gain momentum despite having yet to earn an invite to 2023 Mr. Olympia. In a recent Bro Chat Podcast, Iain Valliere and Fouad Abiad discussed Vito’s potential in the IFBB Pro League and his chances against other Olympia contenders.
Ugolnikov’s entrance into bodybuilding was filled with excitement. He came from the IFBB Elite Pro League last year and switched to the NPC, similar to the path Michal Krizo took. His impact was immediately felt as he claimed his IFBB Pro card at the 2022 Musclecontest International Brazil Nationals. At the event, Vito displayed a stunning display of mass, conditioning, and fullness.
Good Vito’s huge arms and quads also set him apart from his peers. His physique has gone viral online as a result of some impressive updates. And with the hype he’s gained over the past several months, fans continue to back him as a legitimate wild card at Olympia, assuming he earns his invitation.
Currently, Ugolnikov is in preparation to bring his best at the upcoming 2023 European Pro Championships. In addition to progress videos and photos, Vito has kept fans up to date on his journey by showing off posing routines as well.
Iain Valliere, Fouad Abiad Debate Potential of Vitaliy ‘Good Vito’ Ugolnikov
According to Valliere, bodybuilders in North America don’t want to stand against Good Vito on stage.
“Every bodybuilder in North America thinks that exact same thing [I don’t want to go against this guy],” said Iain Valliere
“Vito is kind of that same build as Hadi…” said Fouad Abiad.
As for possible weaknesses, Valliere and Abiad agree Vito needs to strengthen his back.
“Yeah, but Vito is not nearly as strong in the back and the conditioning department as some of those guys you just named. Look, from the front double, is this guy an absolute fuc**ng freak,” replied Iain Valliere.
“If he has a shallower back than the others that doesn’t necessarily mean he can’t stand with them,” Abiad explained.
“I don’t think he has a bad back, but it’s definitely one of the more important factors. I’m not saying this guy doesn’t have a back, I’m just saying in the context of being in that top five, you know,” Valliere shared.
Vito must earn an invite for 2023 Olympia by winning a pro show. If he’s successful, Abiad believes he can threaten contenders at the competition with improved conditioning.
“I would like him to stand up more on that though [side chest pose],” Iain added. “Not a bad back. Fuc**ng shit, fuc**ng crap. I meant back double but that’s still a really good back lat spread.”
“The only thing I would say is he looks like he has enough muscularity, but he looks like he has to get his condition up to stand up [on the Olympia stage],” shared Abiad.
“His legs are just outrageous,” added Valliere. “Look at the fuc**ng muscularity on that guy. Yeah, [he’s] very young.”
Having credited Vito’s back, arms, and quads, Valliere and Abiad agree he’s a dark horse at the 2023 Olympia should he earn an invitation.
“Well, honestly, that’s my dark horse at the Olympia,” said Abiad.
“Could be, for sure,” replied Valliere. “He’s 12 weeks out, he’s doing one of the later European shows I think. At least I think. He just posted an update.”
While Vito has yet to test himself on an IFBB Pro League stage, he’ll get the chance very soon. His presence in the league has already generated a lot of chatter. In a recent Olympia TV video, bodybuilding judge Terrick El Guindy pointed out a few rising stars in the Open. One of them was Ugolnikov. Chris Cormier also praised Good Vito for his youth and potential, predicting that he’d shake up the category in the future.
Considering Vito’s monstrous build, fans online have accused him of doctoring or photoshopping pictures. In response to the allegations, Ugolnikov shared a follow-up video where he went on to disprove the unfounded remarks.
Even though he’s yet to make waves in North America, it appears it’s only a matter of time until fans see Good Vito on the sport’s biggest stages. He has until Oct. 9 to earn his invite to the 2023 Mr. Olympia competition. As for Iain Valliere, he qualified after his win against Hassan Mostafa at the recent Toronto Pro Supershow in June.
RELATED: Bodybuilder ‘Good Vito’ Vitaliy Ugolnikov Moves to Brazil, Continues Offseason Prep
You can watch the full video from the Fouad Abiad Media YouTube channel below:
Published: 5 July, 2023 | 11:54 AM EDT
Derek Lunsford’s Proven Workout Guide for Swole Arms
Derek Lunsford is busy putting in work as the 2023 Olympia prep has finally started. After spending the off-season making necessary gains, he now works hard to bring the best version of himself to the Olympia stage in November.
Lunsford is an American IFBB Pro bodybuilder that competes in the Men’s Open division. The 30-year-old competed in the 212 division for the vast majority of his career so far and made his pro bodybuilding debut at the 2017 Tampa Pro with an impressive win. He only kept rising in each one of his appearances. Lunsford eventually managed to dethrone former champ Shaun Clarida at the 2021 Olympia and became the 212 Olympia champion. He seemed like a champion primed to dominate the division much like Flex Lewis back in the day.
However, Derek Lunsford was slowly growing out of his 212 physique. At the 2022 Pittsburgh Pro guest posing, Lunsford showed up with a massive physique that looked comparable to the Open division bodybuilders like Nick Walker and Hunter Labrada.
Amid speculations about his future moves, Olympia management accepted Lunsford’s request for a direct invitation to compete in the Open division. The former 212 Olympia champion registered an outstanding performance in his Men’s Open debut at the 2022 Olympia and finished second behind Hadi Choopan. Derek Lunsford is now dedicating his time to improve enough to dethrone Choopan at the 2023 Olympia.
Recently, Lunsford partnered with IFBB Pro bodybuilder Joan Pradells for an arms workout and posted the video of this session on YouTube. The video was shot before Lunsford’s competition prep started. So let’s check out how the former champ pumped weights in the gym.
Derek Lunsford goes through an arms workout
Cable Triceps Kickbacks
Lunsford and Pradells started the training session with this triceps builder to warm-up. They did a couple of warm-up sets and followed them up with two working sets. In addition to stimulating the triceps, kickbacks are a great way to warm up elbows. It is a crucial joint in most of the arms movements. As a result, warming the elbows up is essential for effortless movements and also to avoid injuries.
Crossover Cable Triceps Extensions
Full elbow flexion and stability in the shoulder joint are prerequisites for triceps isolation. However, most triceps exercises, when performed with both arms, considerably limit the range of motion of the elbow and strip it of full flexion. Crossover cable triceps extensions is one unique exercise that offers both of these benefits for optimal triceps growth. The duo took to this exercise next for stimulating the triceps further and pushed through a few arduous sets. While explaining his method to get the most out of each set, Lunsford said:
“I just went as many as I could. So did like 12 (with both arms) then I did three on one arm and three on the other arm… Once I knew I couldn’t lock it out fully a couple of times… that’s when I was like I can’t…”
Smith Machine Close Grip Incline Bench Press
Although Bench press primarily targets the pectoral muscles, it is a compound movement that helps build upper body pushing muscles including triceps. Performing this exercise with a close grip puts more emphasis on the triceps.
Lunsford and Pradells performed a close grip incline bench press on the Smith machine next. The bar on the Smith machine moves along a fixed trajectory that significantly reduces the need to control weights. This reduces the chance of injury and also enables an individual to focus more on the target muscles.
The training partners pushed through a few heavy sets of the exercise and went on to do the final triceps movement next.
Horizontal Cable Triceps Extensions
Working the muscle from different angles helps emphasize different parts of it. This enables complete growth without imbalances. Lunsford took to the horizontal cable triceps extensions next. While the movement is similar to the cross-body cable triceps extensions, the arm moves away from the body at a shoulder level in this variation. Lunsford and Pradells performed a few sets of this exercise unilaterally to work the triceps further and shifted their focus on working the biceps next.
Dumbbell Curls
The duo took to this most basic and effective bicep isolation exercise to start the bicep work. After doing a few sets with incrementally heavier dumbbells, Lunsford and Pradells took to hammer curls next.
Crossbody Dumbbell Hammer Curls
Similar to the standard hammer curls, the crossbody variation works the biceps brachii, brachialis and brachioradialis muscles in the arm. However, the crossbody form puts more emphasis on the long head of the biceps compared to the standard version.
Lunsford and his training partner moved weights for some solid sets of cross-body hammer curls next to build the forearms and biceps before moving on to the next exercise.
Prone Incline EZ Bar Curls
Also known as spider curl, this exercise is very unique from most biceps exercises in terms of set-up. However, it is an effective bicep builder that also works the forearm muscles.
It can also be performed with a straight bar but an EZ bar enables more natural wrist movement. Lunsford and Pradells performed a few grueling sets of prone incline biceps curls next and took to the final exercise of the day.
Cable Biceps Curls
Cable machines put the muscles under tension throughout the range of motion. As a result, they are more effective in inducing hypertrophy which is the primary goal of professional bodybuilders.
Overall, the workout included:
The former champ compares his current off-season progress and competition prep with the previous year
Lunsford stated that he had to travel a lot this off-season. Most bodybuilders would prefer being at home during this time to follow a diet and training routine without lapse. However, the former 212 Olympia champ feels he has still made good progress.
“Believe me when I tell you I’m in a much better starting point this year than last year because right before I started my prep last year, I got sick.”
According to Lunsford, he was infected with a serious skin infection that caused him to lose a lot of weight. Additionally, the uncertainty about the division kept him guessing for a long time. But these factors are no longer impacting Lunsford’s plan of action. As a result, he is able to manage far better progress. At the time of this video’s recording, Lunsford weighed 260 lbs.
Lunsford is hoping to be ‘on point’ at the 2023 Olympia
Lunsford shed light on the problems he faced heading into the 2022 Olympia. As revealed by him, Lunsford’s body was not responding the right way a couple of weeks before the show. His coach Hany Rambod thought it was in Derek’s best interest to pull out.
“But I told him, ‘No man! I have to do the show. I can’t pull out from the Olympia. It’s just not in me.’ I kind of went back to my wrestling mindset where I can’t not do something… I have to finish what I started. I can’t do it. I have to do this and so we did it,” Lunsford said.
Lunsford might not be at a hundred percent heading into the show. But as we all know by now, he brought a worthy physique to the stage. As better as he looked at the show, Lunsford was not sure how he would be placed.
“I thought okay, if I come in looking good, I can be in the top three. I consider that Ramy was the reigning champion from the year before. I thought he would, on paper, come back and be top three and I figured Hadi would also be top three. What would happen in the top three? I didn’t know. So I was thinking maybe third…” He admitted.
Things are way better now and the former 212 Olympia champ is hoping to come in on point at the 2023 Olympia. Given that he is physically in a far better position compared to the last year, the former 212 Olympia champ definitely has the chance to dethrone Hadi Choopan.
You can watch the full workout video here, courtesy of Derek Lunsford’s personal YouTube channel:
Published: 4 July, 2023 | 2:17 PM EDT
Kali Muscle Gets Honest About Depression & Junk Food in Prison, Gives Downsized Physique Update
Fitness influencer and bodybuilder Chuck “Kali Muscle” Kirkendall has taken various measures for his health since a near-fatal heart attack in 2021. In a recent video published on his YouTube channel, Kali discussed downsizing his physique, his diet, and whether or not his image was affected by a sudden drop in weight.
Kali Muscle is an immensely popular YouTuber with over 3.38 million subscribers. His outspoken personality and divisive nature have made him stand out in news headlines. He’s worked out since he was a teenager, and while he was locked up in prison at 19, Kali Muscle has gone to considerable lengths to better his life. However, he paid with more than just time served when he was incarcerated, as he also admits to wrecking his body with junk food.
Even though Muscle isn’t a pro bodybuilder, he’s been involved with the community for a very long time. He is arguably the most outspoken fitness personality against steroids and rampant performance-enhancing drug use. In the past few years, Muscle has seen bodybuilders die at an alarming rate.
Fans took notice of this concerning trend following the death of the late Shawn Rhoden. Within a matter of months, 212 talent George Peterson also lost his life from a suspected heart attack. Last March, the sport was rocked by the passing of Cedric McMillan at 44. Given the tragedies, athletes like Muscle continued to condemn the use of steroids.
Kali Muscle Talks Mental Health Decline, Downsizing Physique: ‘I’m Focused on Trying to Prevent Health Scares’
Kali Muscle said he’s trying to prevent health scares moving forward. Initially, he was worried dropping weight and downsizing would ‘tarnish his image’ with fans and followers.
“Why my mental health is declining… since Nov. 2021, I had my heart attack. Never in my life I’d imagine I’d go through a health scare, all my life I was focused on trying to prevent any health scares or any things with my heart or body.”
“Now I was only 46 having to take all this medication with my friends and family thinking less of me, with the internet thinking less of me. I knew I was going to have to drop down and I didn’t have a problem with dropping weight but I just didn’t want to tarnish or damage my image. My name is Kali Muscle. My meals down at that point to like two meals a day, still working out, still had good energy at the time.
As time goes on, any time I felt something, like on my left side, I was scared. This is a daily occurrence even to this day, thinking I feel something, if it’s gas. If I don’t eat, I get gassy and it goes straight to the left side,” Kali Muscle shared. “I might have a little anxiety attack sometimes,” Kali Muscle said.
According to Muscle, his ‘infatuation’ with becoming buff started when he was in 9th grade when football coaches didn’t let him play.
“Growing up I was a small kid, I was like 90 pounds, and I can show you this picture of me playing football. I was like 90 pounds in 9th grade so they didn’t let me play. So that started my infatuation with wanting to get buff. It was those coaches in 9th grade telling me i was too small. So from then on I was like possessed with getting big.
I used to force-feed myself almost regurgitating. That was my mission. So that went on throughout my whole life. For three months, I wasn’t on nothing. I wasn’t on no testosterone, TRT, I wasn’t on pre-workouts, I was scared to do anything. I went on this 1 mil a day. Luckily for me, it was easy because I wanted to live.”
“Don’t Get Fat, Don’t Get Over Muscular” Kali Looks Back on Prison Cuisine
After going to prison at 19, Kali Muscle remembered eating a poor diet of Top Ramen, Honey Buns, and Snickers daily.
“I’m going to try what Big Boy do. At 19, I went to prison. And I was eating all the crap food, that’s all they have in prison. Because i contribute my health problem to a lot of Top Ramen, saturated foods, I was eating Honey Buns, Top Ramen, Snickers, I’m talking about 4-5 Top Ramens a day with the seasoning packs. I didn’t know about sodium.
A lot of people not eating to sodium. As we all know, heart disease is the number one killer in the U.S. This goes out to all the young people in the world man. Don’t get fat. Don’t get over muscular, stay lean and mean. You get too big you’re going to have skin issues like me.”
Some have questioned Kali Muscle’s recent decision to eat once daily. He worries that his strict dieting may be affecting his mental outlook as he feels depressed.
“That’s when eating once a day came into question. I’ll be like, do I have enough energy or food in my system to keep up with my kids and do my daily go-to things of working, starting businesses, having to work out.”
“I’m at the place where I should be at. That’s what keeps that motivation and grind. That’s what really combats depression. Just think, all of this is on me. I got to take care of my wife, my kids, business partners, I got to make sure we cool. I got to worry about my health, my heart. There’s all these worries and thoughts.”
This isn’t the first time Kali Muscle has gotten brutally honest about his steroid use and longevity. One of his latest YouTube contributions saw him come clean about 13 years of PED abuse. He shared that his heart attack in 2021 was the tipping point. From then on, he stopped taking steroids.
Kali Muscle believes drugs are to blame for bodybuilding deaths. While speaking to fans on YouTube, Kali stressed that the dangers present in the sport prevented him from going pro. He added that if he had pursued a bodybuilding career, he’d be dead today.
As with most bodybuilders, downsizing later in life can be a tough pill to swallow. Just ask bodybuilding legend Arnold Schwarzenegger, who also said that it’s been incredibly difficult to accept his physique at 75 years old having once been the best-built man in the world.
RELATED: Kali Muscle Shares ‘Raw Truth’ About Steroids: “If You’re a Bodybuilder, You’re Risking Your Life
You can watch the full video from Kali Muscle’s YouTube channel below:
Published: 4 July, 2023 | 12:26 PM EDT