All Posts By Presser
PNBA Adrian Pietrariu’s Jaw-Dropping 21-Year Natural Bodybuilding Transformation
PNBA multi-media athlete Adrian Pietrariu shared his 21-year natural bodybuilding transformation.
You can build an incredible physique with a lot of muscle mass and low body fat completely naturally after years of training efficiently and consistently. Professional Natural Bodybuilding Association (PNBA) 2018 athlete of the year, Adrian Pietrariu, shared an astounding transformation on social media, displaying the possibilities of transforming your physique through natural bodybuilding.
Adrian Pietraiu has a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. He’s also a 2020 INBA PNBA Hall of Fame Inductee. Pietrariu expressed the following statement below about his transformation:
“21 Years Transformation. The trick is to never stop! Don’t be afraid to work. Be consistent. Understand that you are doing it for yourself. Don’t be afraid to try things and fail. It’s a process that you can’t stop learning. Don’t look for a quick fix. Because a quick fix is exactly what it sounds like. Learn to Love Yourself. Invest in yourself.”
You can see his transformation photo on Instagram below:
Natural Bodybuilding Vs. Bodybuilding
We recently covered everything you need to know about natural bodybuilders’ diets and training lifestyles. Natural bodybuilders must build a top-tier physique without performance-enhancing drugs (PEDs) like steroids. That’s not to say all bodybuilders aren’t natural. However, bodybuilding leagues such as the Internationational Federation of Bodybuilding and Fitness (IFBB) Pro don’t drug test their athletes. Therefore, doping is rampant.
The INBA PNBA (the most prominent natural bodybuilding organization) vets its athletes through the most rigorous drug testing standards, the World Anti-Doping Agency (WADA), WADA has a complete 2022 list of banned substances. And any INBA PNBA athlete who fails to adhere to their guidelines will be banned from competing and uploaded to the Hall of Shame.
Therefore, natural bodybuilders follow strict nutrition and training protocols, especially since they can’t use anabolic steroids. Moreover, it takes natural bodybuilders more time to build their physique than steroid users. For example, Adrian Pietrariu’s picture he uploaded is a 21-year transformation. On the other hand, steroids make building lean muscle and losing body fat much easier and faster.
Many natural bodybuilders will take years off from entering a competition. So they can spend that time building as much muscle as possible before cutting their body fat low for shows.
Supplements
Natural bodybuilders also need to be cautious of the supplements they take. Some products have ingredients that are WADA-banned. And these ingredients may be in protein powders, fat burners, creatine, and pre-workouts. For example, former 2021 Natural Olympia Women’s Bodybuilding champ, Jill Kolivioski, failed a drug test administered at the show after taking a supplement she claims had ingredients she was unaware were banned substances.
So it’s the INBA PNBA athletes’ job to do their due diligence to ensure the supplements they take are WADA compliant. Nevertheless, many natural bodybuilders supplement with vitamin D since often people are deficient in this mineral. And it’s vital for testosterone, energy, and immune support.
Follow us on Instagram, Facebook, and Twitter for more inspiration from the top natural bodybuilders!
Rauno Heinla Eyeing Master’s Deadlift World Record, Crushes Current Mark With 1,014.1-Pound Lift In Training
Rauno Heinla’s recent lift passed the current record by 52.9 pounds.
Rauno Heinla has a history of massive deadlifts and just added another one to his resume. In a recent training session, he competed a 460kg (1,014.1lb) lift. This would be a new Master’s Deadlift World Record if done in competition and that seems to be the next goal for Heinla.
The 2022 Giants Live World Deadlift Championships will take place on Aug. 6 in Cardiff, Wales. Heinla will enter the show looking to do something special following this lift. Heinla is no stranger to world record lifts. He recently set the Silver Dollar Deadlift world record on June 6 during the 2022 WDC Silver Dollar Deadlift World Championships.
This lift he accomplished in training was 24kg (52.9lb) over the current record held by Mikhail Shivlyakov. In his caption on Instagram, Heinla expressed that this was his final heavy deadlift day before the event.
“460kg/1014lb new Unofficial Masters Deadlift World Record
Not 100% what i want but it was ok
Last heavy deadlift session before 6 august”
Heinla stepped up to the barbell with a deadlift suit, lifting straps, and lifting belt. He was not wearing shoes at the time of the lift. This will likely be how he attempts to set the record at the upcoming event.
Rauno Heinla To Be Challenge On August 6
Rauno Heinla was not completely satisfied with his lift in training but that is probably because he wants to become the third person to deadlift 500kg. Of course, Hafthor Bjornsson and Eddie Hall are the only two who have done so to this point.
In August, Heinla will be challenged by a roster that is led by Peiman Maheripourheir. He has reached great heights deadlifting, including a 492kg (1,084.7lb) lift in training. Ivan Makarov will also have a chance to reach the world record as he has also completed a 490kg lift during workouts.
Even though Rauno Heinla is not going to train heavy again before the competition, this does not mean that he will not put on more weight than his 460kg lift. It will be interesting to see if Heinla, or another competitor, can reach the world record mark come competition day.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Martyn Ford Gets Blunt On The Rock & Steroids: “If He’s Natural, He’s F****** Gifted”
Images via Instagram @therock and @martynfordofficial
Martyn Ford weighs in on if he believes The Rock uses steroids to achieve his physique.
Fitness entrepreneur Martyn Ford gave his opinion on whether or not Dwayne “The Rock” Johnson is utilizing steroids. Ford discussed his opinion during a recent interview in which he tackled the subject of performance enhancing drugs.
Steroids can be a really touchy subject to tackle. So many individuals want the masses to believe that they were able to attain their physiques without the aid of outside forces. Many believe that if they admit that they’ve been utilizing performance enhancing drugs that it will put an asterisk next to their name. The idea that people would accuse them of being cheats or unnatural is too much for some to bear.
Others are completely unconcerned in regards to answering the steroid question. They won’t hesitate to admit that they’ve done it, but that it still required work for them to get to the level that they have reached. It can truly be an interesting conundrum to be sure.
Popular bodybuilding and fitness influencer and entrepreneur Martyn Ford gave some of his thoughts on the usage of steroids. Ford believes that most individuals, particularly those in the fitness industry, need to use PEDs in order to achieve the otherworldly look so many covet.
“I don’t care what people say. There’s two to three percent of genetically gifted people and then the rest will always be chasing that look. There’s no way you can look like a fitness influencer without drugs. I can look at 100 athletes and 99% I can tell you how many are and how many aren’t on drugs.”
The Rock Natty or Not?
During the interview, Martyn Ford was broached with another interesting query. When asked if he believed The Rock was utilizing steroids, Ford was reluctant to answer yes or no to the question. Ultimately Ford gave a neutral answer in regards to the question.
“I don’t know. You don’t need to answer the question. He’s one of the most famous actors in Hollywood. I love him to pieces. I think he’s a great guy. I think he’s a brilliant guy and he trains ridiculously hard and he’s worked every second for his physique. I mean, if he’s natural, he’s fuc**ng gifted. But I wouldn’t say anything about him by doing it or not doing it.”
Sure, any would say this was playing it safe. In reality, Martyn Ford isn’t privy to such information. Unless The Rock told Ford himself or was able to attain some kind of blood test, there’s really no way for him or anyone else to know.
To see the full interview click here.
So do you agree with Martyn Ford about his opinion on steroids as well as The Rock? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
WATCH: Chris Bumstead Discusses Benefits Of Mesenchymal Stem Cell Therapy
Chris Bumstead went through the benefits of these injections before a massive hamstring workout.
Chris Bumstead is killing it in the gym as he prepares for what could be his fourth consecutive Classic Physique title at the Olympia. It is clear that he is treating his body in other ways outside of the gym as well. In a recent video, Bumstead discussed the benefits of stem cell therapy followed by a hamstring workout.
Bumstead took the reins as Classic Physique champion in 2019 and has not been able to be defeated. At this point, it is unknown if he will be taken down if he can keep his physique at this level. Bumstead is extremely active on YouTube sharing different workouts and diet plans. Now, he shared another method used to keep his physique in shape.
This summer, Bumstead shared his bulking diet that is being used to put on some more size heading into the fall. Then, he will work on getting shredded heading into the Olympia. Aside from ice baths, which Bumstead is a big promoter of, he also goes through different stem cell injections that produce different benefits.
READ MORE: “Bulking For The Olympia:” Chris Bumstead Shares 4,133-Calorie Full Day Of Eating
Chris Bumstead Shares Benefits Of Mesenchymal Stem Cell Therapy
Chris Bumstead begins by explaining he has done stem cell before but will be taking on a new one. He explains how it helps heal different areas of the body and has different regenerative benefits.
[embedded content]
“I’m going to be doing stem cell in a different way than before. I’ve done stem cell in my shoulder because it has a lot of regenerative benefits. It can help heal, bones, cartilage, ligament tears, anything like that. So, I’ve injected into my shoulder before, but doing something new today.”
The new stem cells that Bumstead is using are mesenchymal. These come from the umbilical cord of a newborn baby. This is a treatment that Bumstead has not tried before but wanted to attempt a new cell.
READ MORE: Why Does Chris Bumstead Take Multiple Ice Baths Per Week?
“I’m using something called mesenchymal stem cells, which comes from the umbilical cord of a recently birthed baby. They test them, make sure the mom and the baby are healthy before taking them.
There’s been a lot of studies that show this helps a lot with autoimmune diseases. It helps modulate your immune system so that it doesn’t shut down your immune system. So, you can’t actually tackle off stuff you need to like infections and all that kind of stuff, but it stops your autoimmune disease from impacting itself negatively, which mine does on to my kidneys.”
Chris Bumstead has an autoimmune disorder called IGA Nephropathy, which is a kidney disease that happens when immunoglobulin gets into the kidneys. This is an antibody that attacks the organ. Bumstead believes that stem cells might be a way to help fight infections in his kidneys.
As we creep closer to the Olympia, it is clear that Bumstead is in championship shape once again. He will be the favorite to win his fourth consecutive title when December rolls around.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How to Train and Diet for Natural Bodybuilding
Everything you need to know about training and dieting for natural bodybuilding
Bodybuilding is a sport where athletes lift weights and eat the food necessary to build the utmost physique of a human–for the most aesthetically appealing body possible to shine under the bright lights of a stage. Bodybuilders aim to develop the most proportionally muscular and lean body they can to catch the judge’s eye for a chance to win gold.
However, bodybuilding leagues, such as the International Federation of Bodybuilding and Fitness (IFBB) Pro, allow drugs such as anabolic steroids. But natural organizations like the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) forbid drug use.
Is it possible to build an extraordinary physique without doping? The finest INBA PNBA athletes prove that naturally building a muscular and shredded body is more than achievable if you follow an efficient nutrition and workout plan. This article will dive deeply into how top-tier natural bodybuilders eat and train.
What Is Natural Bodybuilding?
As the name suggests, natural bodybuilding is bodybuilding without doping. Using drugs such as anabolic steroids and other performance-enhancing drugs (PEDs) is prohibited in the sport of natural bodybuilding. And the most prominent natural bodybuilding organization, INBA PNBA, screens its athletes through the most strenuous drug testing standards–the World Anti-Doping Agency (WADA). Any athlete who fails a drug test during season or off-season will be stripped of their title and prize money and placed in the Hall of Shame.
Below is a clip from Generation Iron: Natty 4 Life detailing more of the WADA protocols in the INBA PNBA.
[embedded content]
The goal of natural bodybuilders is the same as a bodybuilder–build the most aesthetically pleasing body with a lot of muscle, and low body fat, except natural bodybuilders, do so naturally without drugs. Of course, PEDs make achieving this feat much easier. However, the proper nutrition and training regimens make sculpting a top-tier physique naturally possible.
Nutrition for Natural Bodybuilders
Both enhanced lifters and natural bodybuilders follow a similar dieting protocol–they must closely monitor their calories and macros (protein, fats, carbs). However, natural athletes must be more strict and go through a longer bulking and cutting phase since they can’t rely on steroids for fast results. It’s not uncommon for natural athletes to take years off from competing to focus solely on building muscle before entering a show again. Also, natural bodybuilders must be warier in preserving their muscle mass when contest prepping/cutting since PEDs help with that.
Calorie Guidelines for Natural Bodybuilders
Your nutrition starts with your calories as a natural bodybuilder. Although your macronutrient intake is imperative, counting calories is the most critical aspect of gaining and losing weight. To build muscle, you’ll want to go through a bulking phase. And it’s important to cut to lose weight.
A bulking phase is when bodybuilders eat at a caloric surplus for some time to gain mass and muscle. Bulking is typically where natural bodybuilders spend most of their time in the off-season. However, as competition approaches and natural athletes are in-season or contest prepping a few weeks from the show, they’re in a caloric deficit to shred as much body fat as possible.
Generally, you’ll want to eat about 300-500 calories above or below your maintenance. But it depends on if you’re bulking or cutting. Eating 300-500 calories above maintenance calories (calories needed to stay the same weight) will help you build lean muscle while limiting unwanted fat mass. And consuming 300-500 calories below your maintenance calories will cut body fat while preserving lean muscle mass. Gaining or losing about 1-2 pounds a week is a good rule of thumb. Studies show that this is ideal for losing/ gaining weight healthily while preserving muscle/preventing fat gain (1).
Although, during the off-season, natural bodybuilders may eat more than 300-500 calories above maintenance and gain extra fat to put on as much muscle mass as possible. And natural bodybuilders may cut their calories a bit below maintenance calories when a show is around the corner.
It’s important to mention that the number of calories you consume will vary depending on your goal, weight, body fat, etc. Various calorie calculators on the internet will help you determine your calorie intake requirements.
Macronutrient Requirements for Natural Bodybuilders
After you have your calories dialed in, next, you’ll be splitting your calories across three macronutrients: protein, fats, and carbohydrates. Typically, bodybuilders will follow a high-protein diet with either low or moderate carb levels, depending on if they’re bulking or cutting.
When natural bodybuilders are bulking, they’ll consume more carbs. That’s because carbs are your primary source of energy and muscle glycogen (energy for your muscles). But it’s customary for bodybuilders to cut carbs out when they’re cutting, especially before a show.
Low-carb diets such as keto make athletes appear leaner (which is essential for competition) since carbs retain water. And numerous studies have shown keto is effective for fast weight and fat loss.
Protein
The amount of protein you consume is the second most important aspect of nutrition behind calories. Adequate protein intake is imperative for building muscle mass. In addition, protein can help satiate you, making cutting weight easier.
Many studies have shown that consuming between 0.7g – 1g of protein per pound of bodyweight is effective for building and preserving muscle (2). Although, some natural bodybuilders will consume more.
Some good protein food sources include pork, beef, protein shakes, tilapia, and eggs.
Carbohydrates
As aforementioned, carbohydrates are essential for supplying your body and muscles with energy. And cutting them out can also be beneficial for bodybuilders before a show. So the timing of when you consume more carbs and cut out carbs is essential. You don’t want to reduce carbs while bulking since that could impede your workout performance. And it may be best to consume fewer carbs when you’re cutting to help with fat loss.
The carbs you eat depend on how many calories and protein you consume. But it’s best to get about 40-60% of your calories from carbs, especially when you’re bulking or in a maintenance phase.
It’s best to consume complex carbohydrates (potatoes, whole grain bread, vegetables) compared to simple carbohydrates (pastries, white pasta, candy) since they’re more nutrient dense. Fruits are also a good source of carbs since they’re packed with micronutrients (vitamins and minerals).
Fats
The remainder of your calories will come from fats (20-30% of calories) after you’ve dialed in on how much calories, protein, and fat you’ll be eating. The exact amount of grams of fat and carbohydrates won’t be as substantial as nailing your protein target. However, consuming proper amounts of fat is still important.
Fats keep your testosterone and hormones in check, which is essential since many bodybuilders have mentioned a hormone drop during an intense cut. Although, you must be wary of the number of fats you consume when cutting because fats contain the most calories per gram (9 calories/g) compared to protein and carbs (4 calories/g).
It’s best to consume fats from healthy food alternatives instead of processed foods. Healthy unsaturated fats include olive oil, almond nuts, and avocadoes. High-protein meat foods like pork have fat as well.
Micronutrients for Natural Bodybuilders
Regarding fitness goals such as building muscle and losing body fat, calories and macros are the most critical aspect of your nutrition. However, for your general health, consuming proper micronutrients (vitamins and minerals) will optimize your health and give you energy, which can help you with your workouts and physique.
There are many beneficial micronutrients that you can get from eating healthy foods, especially fruits, since they’re filled with micronutrients. However, some beneficial vitamins and minerals for natural bodybuilders are vitamin D, iron, zinc, and ashwagandha.
Vitamin D: Many people are vitamin D deficient from not getting enough sun exposure. But vitamin D is vital for a robust immune system, energy, and testosterone (3).
Iron: Iron is a crucial micronutrient since it helps transport oxygen throughout your body via red blood cells, which is vital for workout performance.
Zinc and ashwagandha: Zinc and ashwagandha are two nutrients that can aid testosterone production naturally (3).
Taking a multivitamin can be a beneficial way to get imperative nutrients since it can be challenging to get them from food sources alone.
Supplements in Natural Bodybuilding
Some substances are allowed in natural bodybuilding. However, natural athletes, especially in the INBA PNBA league, need to be cautious of their supplements since WADA has a list of banned substances from the competition. Some of these substances can be included in protein powders, fat burners, creatine, and pre-workouts, so it’s critical for any INBA PNBA athlete to thoroughly check their supplements for any ingredients that may get them banned from competing.
Training in Natural Bodybuilding
Below is a clip of PNBA athlete Luke Francis performing barbell incline bench press.
As the adage goes, you can’t out-train a bad diet. That said, a quality training program is critical for any competitive athlete. We’ve gotten some insight from INBA PNBA natural bodybuilders’ training regimens. And these athletes train hard with ample volume and intensity. Although natural bodybuilders won’t be able to train with as much volume as steroid users since PEDs allow your body to handle more load than it would otherwise.
And depending on the bodybuilding division, some athletes focus on other muscle groups heavier than others. For example, 3x Men’s Physique Natural Olympia champ William Long says that legs aren’t as crucial in the Men’s Physique category since contenders wear board shorts.
Also, each natural bodybuilder follows their unique workout structure. However, there are some general guidelines and principles the top contenders adhere to. These include:
Lift in the six to 12 rep range most of the time.
Lift heavy weights.
Perform a split routine 4-6 days a week.
Have rest days.
Perform 3-5 sets per exercise.
Perform 5-7 exercises per workout.
Include barbell compound movements (barbell bench press, squat, row, deadlift) and put them at the beginning of your workout.
*Note: Top natural bodybuilders’ volume and training frequency are high. If you’re a beginner, we suggest starting with a lower volume.
Final Word
Natural bodybuilding leagues like the INBA PNBA are similar to bodybuilding leagues like the IFBB Pro, except drugs are prohibited in natural bodybuilding. Natural bodybuilders eat a diet filled with whole foods emphasizing calories and protein.
And they go through periods of bulking and cutting phases to progress their physique year after year and prep for shows. Elite natural athletes lift heavy weights with high volume, except not relatively as high as enhanced bodybuilders since drugs such as steroids enable lifters to do more volume.
Natural athletes in the INBA PNBA league prove how well you can build your physique naturally without steroids and other potentially harmful PEDs.
References
Mero, A. A., Huovinen, H., Matintupa, O., Hulmi, J. J., Puurtinen, R., Hohtari, H., & Karila, T. A. (2010). Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition, 7(1), 4. https://doi.org/10.1186/1550-2783-7-4
Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
Maktabi, M., Jamilian, M., & Asemi, Z. (2018). Magnesium-Zinc-Calcium-Vitamin D Co-supplementation Improves Hormonal Profiles, Biomarkers of Inflammation and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. Biological trace element research, 182(1), 21–28. https://doi.org/10.1007/s12011-017-1085-0
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding training and nutrition tips!
Lee Priest Not Planning On Returning To Masters Olympia: ‘I Never Rule It Out But At The Moment, No’
Lee Priest addressed recent rumors on a return to the stage during Masters Olympia.
Lee Priest built a physique over the course of his career that turned heads immediately. Recently, he has been building his physique back up and this has sparked rumors of a comeback to the stage. Priest shut down any rumors of a return to Masters Olympia anytime soon during an interview.
Priest enjoyed a career on stage that spanned into three decades. He has had the chance to compete against legendary bodybuilders like Flex Wheeler, Shawn Ray, and Chris Cormier. Before calling it a career in 2013, Priest won the NABBA Mr. Universe competition.
Priest made headlines early on for his incredible conditioning, including some of the best biceps in bodybuilding. Now, he has been able to rebuild his physique into what looks like championship shape.
READ MORE: Jay Cutler Reflects On Lee Priest At 21 Years Old: ‘I Remember Looking At Him And Saying How Is That Even Possible?’
Lee Priest On Masters Olympia: ‘If They Made It 50 And Over, Sure’
To this point, there are no plans for Lee Priest to make a return to the stage. The Masters Olympia is making a comeback but it is unknown what the guidelines will be. According to Priest, there should be an age limit.
“No. Not really. Lee Priest explained. Yeah, but I still have the chest. I never rule it out but at the moment, no. Well, if they made it 50 and over sure, but that’s not at the tune they are talking about.
For some people, because some of the pros now are older, some of them are at the age where they can do the Masters and then still compete in the Mr. Olympia. So, there has to be. They are talking about maybe 50 and over, and maybe you haven’t competed in maybe the past four or five years.”
[embedded content]
Lee Priest continues to explain how may competitors in Pro shows are ages 40-45. If this is the case, it would not make sense for them to compete in Masters Olympia right after placing high in a professional show.
“I don’t know, just being over 45 maybe. Which a lot of guys here in the Olympia and other pro shows are over 45. So, yeah. At least 50 and over and haven’t competed for maybe a certain number of years. Say you did the Mr. Olympia last year and placed fifth or second, but you’re old enough to do the Masters. Then, what’s the point?”
Lee Priest has not completely decided on his plans but it sounds like he has his mind made up in the short term. If Masters Olympia sets an age limit, it would be interesting to see if Priest would make a return to the stage. If he does, then he would be a difficult competitor to top.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Will Michal Krizo Stack Up to Top Athletes in the IFBB Pro League?
Can Michal Krizo compete with the best of the best.
Ever since announcing that he’ll be competing in the NPC, many have wondered if Michal Krizo could compete with the top pros in the IFBB Pro League. While there are indeed many talented pros in Krizo’s previous federation, many have wondered how he stacks up against the best of the best. Luckily we’ll have an answer to that question soon. Before that however, let’s do a little analysis on Krizo’s physique and his potential.
Michal Krizo has decided to make the move to the IFBB Pro League and it’s definitely had raised quite a few questions. Of course many of the best bodybuilders in the world compete in the IFBB Pro League. It’s the reason so many individuals have been crossing over from other federations. Those who wish to be considered the best of the best aim to compete in the IFBB Pro League because they know doing so will give them the opportunity to etch their name in the history books. Krizo joined for that very reason and as such he’ll have the opportunity to prove himself. But how exactly does he stack up against the best of the best?
When you consider the current top five bodybuilders in the Olympia, it’s clear that Michal Krizo belongs. Having out dueled the likes of Blessing Awodibu who is Olympia bound, Krizo has the ability to really shake things up in Men’s Open Bodybuilding. So how does Krizo stack up? Let’s take a closer look.
From The Front
From the front side shots Michal Krizo looks truly impressive. His front double bicep and most muscular poses are really dominant. He has massive amounts of muscle and is very detailed in every pose. From his arms to his legs, the definition on display from the front makes Krizo one of the most talented bodybuilders out there. He also has a pretty slim waist which makes his lats look even more impressive in the front double bicep.
From The Back
From the back we see a bit of weaknesses. Michal Krizo has an impressive back, but there’s still room from growth in this department. He has some gaps he could fill in to really bring up his dominance. He has the frame and the potential, but really needs to add some size to his lats for the back poses. Luckily Krizo is wide enough to have some great potential in this department.
Overall
Michal Krizo has both the size and conditioning necessary to make him a top contender. While he could use more mass on his quads and his lats, it’s clear that he could hang with top pros like Big Ramy, Hunter Labrada and Nick Walker. He’ll likely won’t be able to qualify for the Olympia this year, but he’s not far off from making waves in the IFBB Pro League.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Dale Wilson Overcomes Paralysis To Become Bodybuilding Champion, Personal Trainer
Dale Wilson battled paralysis and achieved his goals along with his wife and children.
Dale Wilson, a father-of-three, has become an inspiration for those who are struggling to never give up on their dreams. The 31-year-old has gone from battling paralysis to becoming a championship bodybuilder against all odds.
Wilson has become a champion bodybuilder and fitness trainer in Wigton, Cumbria in England, where he is from. This was always his dream but during a scary morning back in 2018, Wilson was unsure if it would ever come true.
In August of 2018, Dale Wilson woke up next to his wife as usual but could not feel his right arm or leg and realized that his face was dropped. From there, he was rushed to the hospital for tests to figure out what the problem was. The doctors were able to rule out many things, such as lymphoma and an auto-immune disorder, but diagnosed Wilson with a clinically isolated syndrome. This can be the first sign of what could become multiple sclerosis.
“I felt so helpless. I just wanted to help Hannah with our baby boy, but I couldn’t do anything. I lost my job and suffered really badly with depression and anxiety. It got to the point where I couldn’t even leave the house, it was that bad,” Dale Wilson said.
Wilson battled depression for nine months before returning to the gym with one of his close friends. From this moment on, he began setting small goals for himself in order to accomplish the big one.
READ MORE: Paralyzed Bodybuilder Shares Story Following World Championship Victory: ‘I Just Woke Up Like This’
Dale Wilson’s Journey To Bodybuilding
At the start of his journey, Dale Wilson struggled to lift a cup of tea because of his paralysis. When he went to the gym, he began by lifting five-pound dumbbells. He did not get discouraged and enjoyed his return and began getting stronger.
“My short-term goal after the paralysis was literally being able to use my hand and arm again properly. Just using a pen, making a cup of tea, opening a door.”
Wilson began training six days a week but in a different way. He had bodybuilding on his mind and wanted to make his debut on stage. Wilson won first place in the over 80kg Fitness Model category during the UK Ultimate Physique competition in October. He followed that up with a victory in the over 75kg division at Pure Elite Model Federation in November.
Dale Wilson wants to one day compete and win a professional show. What he has been able to accomplish proves that he is an inspiration to those who do not believe they can reach their goals.
“My new long-term goal is to one day win a pro show.
I’ve hit the cross bar a couple of times and come second and third. I’ll win one day. There’s no better feeling than achieving a goal that once seemed completely unattainable.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Nick Walker Gives Honest Answer On Derek Lunsford Beating Him In Open Bodybuilding: ‘Yes But Not This Year’
Nick Walker kept it real when discussing Derek Lunsford’s potential in Men’s Open.
There have been no decisions made to this point about Derek Lunsford and his future in bodybuilding. The hot topic is about whether the reigning 212 Olympia champion will make the move to Open bodybuilding. It could happen sooner than later if he is unable to get back down to 212 in order to compete in the Olympia. If the move is made, Nick Walker believes he will have great success.
The conversation began when Lunsford appeared as a guest poser during the 2022 Pittsburgh Pro. He displayed incredible size next to other mass monsters from the Open division. There are many who believe, including Olympia President Dan Solomon, that Lunsford will struggle to get back down to 212.
This is a discussion that Walker had during an appearance on Fouad Abiad’s podcast Bro Chat.
“I think he’s going to get the invite…Look, I see him almost everyday, there’s no way this man is making 212,” nick walker said.
Can Derek Lunsford Finish Top Five At The Olympia?
Derek Lunsford has impressed many to this point and it is natural to wonder if he could be an elite competitor at the next level. Abiad asked if Lunsford would be a top-five finisher at the Olympia and Walker believes that he would be. This means that he would have to jump a competitor that finished there last year.
RELATED: Dan Solomon Claims Derek Lunsford Might Not Be In Olympia Without Special Invitation: ‘Derek Is Much Bigger Than 212’
Abiad continued to ask if Lunsford would beat certain competitors. Walker believes that he would finish ahead of Iain Valliere and possibly William Bonac. Then, Walker was asked about himself and Hunter Labrada. The answer was very honest from Walker, who finished fifth in 2021. The conversation began about an hour and 43 minutes into the interview.
[embedded content]
“Yes, but not this year,” walker answered.
“Really? I’ve never f***ing heard you say that. You think he’s that good?” abiad responded.
“I do.”
The topic ended with Walker explaining why Derek Lunsford would be so effective in the future but might need some time.
“He has not been able to have a full offseason, right? He has the shape, he has size but I don’t think he has the size to overpower the top five that was last year. Now, if he gets the Open this year and now have a full offseason to grow his physique and keep that same shape and structure.”
Finally, Nick Walker wanted to make sure he did not downplay himself heading into the Olympia.
“He’s not going to beat me. I’m just saying he’s going to be a challenge for everyone.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ronnie Coleman Takes Fitness Star Jesse James West Through Bodybuilding Workout He Used During Career
Ronnie Coleman walked Jesse James West through exercises that helped him win eight Olympia titles.
Fitness star Jesse James West has been seen doing some crazy workouts and experiments during his time in the gym. Now, he has taken it to the extreme by going through. bodybuilding workout led by eight-time Olympia champion Ronnie Coleman.
During his career, Coleman dominated the stage because of his insane physique that he kept shredded to defeat the competition. From 1998-2005, there was no better bodybuilder in the world and Coleman is still considered to be one of the best of all-time.
This is not the first time that West has trained with a bodybuilder. He has been through leg workouts with different competitors and that includes Brittany Best. Now, he has taken his workouts to another level and gained some valuable advice from Coleman.
Ronnie Coleman Leads Jesse James West In Muscle-Building Workout
Jesse James West has built a following of 1.54 million subscribers on YouTube because of his personality in his videos along with keeping a conditioned physique. That is where the video was shared as the two hit a muscle-building workout that Coleman used during his time on stage.
[embedded content]
Barbell Squats
The workout begins with barbell squats. Ronnie Coleman urges Jesse James West to do back squats. This is Coleman’s favorite workout to build the legs and believes that it is the best way to do so. He mentioned how he was able to rep 600 pounds for 12-15 reps during his career.
“It’s all lightweight. As long as you can lift it, it’s light,” Coleman said.
Hammer Strength Incline Bench Press Machine
Coleman took a seat on this machine and hit it for 20 reps next. West decided to ask Coleman about his relationship with Jay Cutler, who defeated Coleman during the 2006 Olympia.
“Friends. We were friends. We worked out together. When we were on stage, we were competing,” Coleman explained.
Seated Incline Dumbbell Shoulder Press
Dumbbell shoulder presses were next on the list. West began lifting while Coleman spotted him. Before the workout, the duo discussed Stranger Things and who their favorite characters were.
Seated Dumbbell Curl
Ronnie Coleman then took Jesse James West through a set of dumbbell curls. This is when the influencer asked Coleman about the importance of protein while working out.
“Protein builds muscle. I used to do 600 grams a day,” Coleman said.
West continued by fact-checking a crazy stat about Coleman during his time on stage.
“Is it true you were .33 percent body fat?,” West said.
“I had it done at Cooper Clinic,” Coleman said.
One-Arm Seated Hammer Strength Row
During hammer strength rows, West asked Coleman about his first Olympia victory. For Coleman, it was an accomplishment he did not think he was going to get.
“I had no idea I was going to win. I never thought I was going to win. I turned pro in ’91. My first Olympia was in ’92.”
Deadlifts
The final exercise of the day was deadlifts. West performed them with a sumo grip and had to make sure that it still counted the same.
“Yeah, we’ll count that. Yeah buddy. As long as you’re picking it up, it counts,” Coleman said.
Jesse James West performed a set of 10 reps before the workout ended. Prior to his final set, he asked for advice from Coleman.
“Pull with your hamstrings. When I was 22, I did 725-pounds easy. Everybody wants to be a bodybuilder, but don’t no one want to lift no heavy ass weight.”
Some of the numbers that Ronnie Coleman was throwing out over the course of the video just shows how much of a freak he was in the gym. This is the work that led to eight Olympia titles and now, he continues to share that wisdom and guidance to those who want it.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.