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A Complete List Of Natural Olympia Winners Throughout The Years
Every Natural Olympia champion to win the biggest natural bodybuilding event!
Natural Olympia is the most significant natural bodybuilding event in the sport of natural bodybuilding – it’s akin to Mr. Olympia in the International Federation of BodyBuilding and Fitness (IFBB) Pro league. What separates Natural Olympia from Mr. Olympia is that every athlete is screened by the best drug testing standards for professional athletes – World Anti-Doping Agency. In addition, the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) – the most significant natural bodybuilding federation – is the event’s host. This article will cover the Natural Olympia winners throughout the years.
In 1988 Denny Kakos co-founded American Bodybuilding Association (ABA) – a drug-free bodybuilding organization. He wanted a bodybuilding league that would serve natural athletes and gives out quality awards. In 1990, Kakos later founded the PNBA, an opportunity for natural athletes to compete in professional competitions that qualified to turn pro. The PNBA further expanded to the INBA in 1994 to unite countries and standardize natural bodybuilding globally.
Competitors from over 60 countries compete in the INBA PNBA league. And this past year, at 2021 Natural Olympia, there were champions in bodybuilding categories from multiple countries. Natural Olympia gives out the most considerable cash and prizes for natural bodybuilders.
The primary winner of Natural Olympia and the most significant payout is the winner of the Men’s Bodybuilding Open category. Below is a complete breakdown of the Natural Olympia winners over the years.
Every Natural Olympia Winner
John Hansen (1998)
John Hansen won the first-ever Natural Olympia in 1998 in Corinth, Greece. He’s also won Natural Universe three times. Hansen is a training and nutrition coach with over 40 years of experience in the sport. Hansen had a training and nutrition column writing for Iron Man Magazine, and he wrote the book Natural Bodybuilding in 2005, which teaches people how to build muscle without using drugs.
https://www.instagram.com/p/CcxN8vquoxT/?utm_source=ig_web_copy_link
Philip Ricardo Jr. (2007, 2008, 2015, 2019)
Philip Ricardo Jr. is a 4x Natural Olympia champ, winning in 2007-2008 in SA, California. And again in 2015 and 2019 in Las Vegas, Nevada. Ricardo Jr. has been competing in the INBA PNBA league for decades. His journey in natural bodybuilding began after entering a bodybuilding competition upon joining the Marine Corps. Now, he dominates the Men’s Bodybuilding Grand Masters division. In addition, he hosts the Pro/Am Philip Ricardo International Legends Classic in Virginia annually.
https://www.instagram.com/p/CbiERNxOpip/?utm_source=ig_web_copy_link
Kiyoshi Moody (2009-2014)
Kiyoshi Moody won Natural Olympia for six years, from 2009 to 2014. He succeeded in Australia in 2009, in Reno, Nevada, from 2010 to 2012, and in San Diego, CA, from 2013 to 2014. Moody started lifting after getting told by his athletics coach, “curls get the girls.” Moody was a standout athlete that unfortunately, suffered a series of injuries that prevented him from continuing to pursue track and football. He then became a personal trainer and was convinced by a friend to come to ABA Natural Hercules Championships in Corona, CA, which was the gateway to his natural bodybuilding success.
https://www.instagram.com/p/B0zLoSVDol_/?utm_source=ig_web_copy_link
Michael Waddington (2016)
Michael Waddington is an INBA Australian president, PNBA Hall of Fame Inductee, trainer/coach at Olympia personal training, and earned a Bachelor of Nutrition Science at the Queensland University of Technology. Waddington was the Natural Olympia champion in Las Vegas, Nevada, in 2016.
https://www.instagram.com/p/BbkoAjuHRZ-/?utm_source=ig_web_copy_link
Rob Terry (2017-2018)
Former Welsh professional wrestler and bodybuilder Rob Terry made the Natural Olympia winners list in Las Vegas, Nevada, from 2017 to 2018. Rob Terry was a WWE and Impact wrestling star whose bodybuilding quest began after being fascinated by 80’s action movie stars, WWF Wrestlers, and British Gladiator’s incredible physiques. At the age of eight, he had to get his kidney removed due to hydronephrosis, which put him on the path of natural bodybuilding.
https://www.instagram.com/p/CJeAP-0sARN/?utm_source=ig_web_copy_link
Meshack Ochieng (2020)
Meshack Ochieng was the 2020 Natural Olympia winner, despite being 5’2.” Ochieng’s bodybuilding journey began with stone dumbbells and barbells in his backyard. He trained with his brother in Kenya, who he would compete with. In addition, he’s a personal trainer and posing coach.
https://www.instagram.com/p/CIX9cfkD3Dv/
Paul Krueger (2021)
The reigning Natural Olympia champion is Paul Krueger. He won 2021 Natural Olympia just weeks after earning his pro card. He has his own YouTube channel and is a lifestyle and prep coach. Krueger is a firm believer in the golden ratio – how the approximate number 1.618 relates to mathematics – gives you a robust shoulder-to-waist ratio for the ideal V-taper in bodybuilding.
https://www.instagram.com/p/CYFSWIjvcJC/?utm_source=ig_web_copy_link
Wrap Up
Natural Olympia is The Pinnacle of Natural Bodybuilding. The INBA PNBA is the largest natural bodybuilding federation that hosts this event. Each year, natural bodybuilders worldwide aspire to reach the same accolades as the men above, win the Super Bowl of natural bodybuilding, and earn the most considerable cash and prize payouts.
Follow us on Instagram, Facebook, and Twitter for the results and winners of all INBA PNBA shows!
Most Effective V-Line Ab Workout & Diet Program to Build the ‘Sex Lines’
The Ultimate Guide To Building V-Cut Abs!
Once upon a time, abs were considered the epitome of fitness. Don’t get us wrong. Washboard abs are still regarded as a hallmark of peak fitness, but with a caveat — the v-line.
V-lines, also known as V-cut abs and “sex lines,” have grown in popularity over the last few years. The v-shape is created where the obliques meet the trans versus abdominis muscles.
The Rectus abdominis is made up of two connected muscle bands that run parallel down either side of your abdomen. It is the muscle people are usually referring to while talking about abs. On the other hand, obliques are fish-gill-like muscles on the sides of your abs.
Developing the v-cut is easier said than done — it requires a strict diet and training regimen. Since the sex lines are located near the bottom of your abdomen, crunches alone won’t help you build the coveted shape. Additionally, going overboard with leg raises and other lower ab exercises can hurt your lower back. You need to strike the perfect balance between your training, diet, and recovery program to carve the v-lines.
Related: 8 Closely-Guarded Secrets of Guys with Abs, Revealed!
V-Line Workout Program
Given below are two V-cut ab workouts that will help you carve your dream midriff:
V-Line Workout #1
Superset
V-up: 3 sets of 20 reps
V-up Hold: 3 sets of 10 reps (with a 5-second hold)
Superset
Hanging Leg Raise: 3 sets of 20 reps
Hanging Leg Raise Hold: 3 sets of 10 reps (with a 5-second hold)
Lying Leg Raise: 3 sets of 20 reps
Rotating Mountain Climber: 3 sets of 20 reps
Reverse Crunch: 3 sets of 20 reps
Ab Wheel Rollout: 3 sets of 15 reps
Russian Twist: 3 sets of 20 reps (each side)
How to perform the exercises:
1. V-Up
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Lie face-up on the floor with your legs extended straight and arms at your sides.
Raise your arms over your head and lift your legs off the floor slightly to get in the starting position.
Simultaneously lift your lower and upper body off the floor as if you’re trying to touch your toes.
Pause and contract your abs at the top.
Return to the starting position slowly and repeat for reps.
Tip: For the V-up holds, pause at the top of the movement for five seconds and contract your abdomen before returning to the starting position.
2. Hanging Leg Raise
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Grab a pullup bar with an overhand grip.
At the starting position, your arms should be extended and your feet off the ground.
While maintaining a slight bend in your knees, tighten your core and use your abs to raise your feet toward your shoulders.
Pause and contract your lower abs when your legs are parallel to the floor.
Return to the starting position.
3. Lying Leg Raise
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Lie face-up on the floor with your legs straight and your hands underneath your low back for support.
While keeping your legs straight, raise them until they are slightly above parallel.
Pause and contract your lower abs at the top.
Slowly lower your legs back to the starting position.
Repeat for recommended reps.
4. Rotating Mountain Climber
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Assume a pushup position with your hands underneath your shoulders. Your body should be in a straight line in the starting position.
Drive one knee towards the opposing elbow until the hip reaches 90 degrees of flexion.
Slowly return to the starting position.
Alternate between reps.
5. Reverse Crunch
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Lie face-up on an exercise mat with your knees together, and your legs bent to 90 degrees, feet planted on the floor.
Place your hand under your hips for lower back support.
Tighten your abs and drive your knees towards your chest.
Pause and contract your lower abs at the top.
Return to the starting position and repeat for recommended reps.
6. Ab Wheel Rollout
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Kneel on the floor and place the ab wheel directly under your chest. Your knees should be under your hips and hands under your shoulders at the starting position.
You can cross your legs or keep them straight back. Your feet can remain on the ground, or you can lift your feet, which requires more stability.
Keeping your arms straight, slowly roll the wheel straight outwards. Roll out as far as you can before you feel your back arching.
Pause for a moment in this position. Then, squeeze your abs to slowly return to the starting position.
Pro tip: Instead of rolling the wheel straight, you could roll it to the sides to put more stress on the V-line.
7. Russian Twist
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Sit on the floor with your knees bent and your feet flat on the floor.
Hold a weight plate with your arms fully extended in front of your chest.
Lean back so your torso is at a 45-degree angle with the floor.
Twist your torso as far as you can in one direction. Pause and contract your obliques at the top.
Reverse the motion and return to the starting position.
Repeat on the other side.
Related: Best on the Planet! Physiques with Picture Perfect 6-Pack Abs
V-Line Workout #2
Hollow Body Hold: 3 sets of 10 reps (with a 10-second hold)
Toes To Sky: 3 sets of 20 reps
Superset
Medicine Ball Slams: 3 sets of 45-60 seconds
Burpee: 3 sets of 45-60 seconds
Side Plank: 3 sets of 45-60 seconds (each side)
Heavy One-Arm Suitcase Carry: 3 sets of 20-second walks (each side)
Landmine Oblique Twist: 3 sets of 15 reps (each side)
Exercise Guide:
1. Hollow Body Hold
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Lie face-up on an exercise mat.
While maintaining a tight core, slowly raise your arms and legs towards the ceiling until they are at a 60-degree angle with the floor.
Hold the position for 45-60 seconds before returning to the starting position.
Repeat for reps.
2. Toes To Sky
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Lie face-up on an exercise mat.
Bend at your knees so that your upper legs are perpendicular and your lower legs are parallel to the floor.
In one motion, pull your knees toward your chest, raise your hips off the floor, and extend your legs straight towards the ceiling so your legs are perpendicular to the floor at the top.
Slowly return to the starting position and repeat for recommended reps.
3. Medicine Ball Slams
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Hold a medicine ball at your chest level with a soft bend in your knees.
Rise tall on your toes and extend the arms overhead with the medicine ball. Contract your V-lines in this position.
Exhale and aggressively slam the med ball into the floor.
Catch the med ball as it returns from the floor.
Repeat for the desired number of repetitions.
4. Burpee
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Start in a squat position with your knees bent, back straight, and your feet placed shoulder-width apart.
Lower your hands to the floor in front of you so they’re just inside your feet.
With your weight on your hands, kick your feet back to get in a pushup position.
Keeping your body straight from head to heels, do one pushup.
Do a frog kick by jumping your feet back to their starting position.
Stand and reach your arms over your head and jump explosively.
As soon as you land with knees bent, get into a squat position and do another repetition.
5. Side Plank
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Start by laying on your side with your feet stacked on top of one another.
Place your right elbow under your right shoulder. Your forearm should be perpendicular to your body.
While keeping your neck neutral, breathe out and brace your core.
Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.
Keep your abdomen contracted as you hold the position.
Return to starting position and repeat on your left side.
6. Heavy One-Arm Suitcase Carry
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While holding a heavy kettlebell or dumbbell in one of your hands, stand upright with a shoulder-width stance.
Keep your shoulders down and core engaged throughout the exercise.
Begin walking forward slowly for 20 seconds.
Alternate between sides for the recommended number of repetitions.
7. Landmine Oblique Twist
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Stand upright with a shoulder-width stance.
Set up a barbell in a landmine attachment or the corner of a room.
Grab the opposite end of the barbell with both hands and raise it to your eye level.
As you pivot with your right foot, twist your torso to the left, then explode back to a neutral position.
Repeat on the other side.
Check Out: Debunked: The Top 5 Myths About Six Pack Abs
V-Line Diet Program
Like abs, everyone has V-lines, but most of us choose to protect them under a thick layer of fat. If you want to expose your V-cuts, you should begin by fixing your diet.
One of the most effective ways of bringing down your body fat percentage is to be on a calorie deficit — meaning, you should expend more calories than you consume in a day.
Here is a brief rundown on the relationship between body fat and ab visibility:
20%+: You will be soft around your midsection, and your abs will not be visible.
15-19%: It can be considered healthy, but it is unlikely that you will see any ab definition.
10-14%: You will be lean, which means your abs will be visible.
5-9%: You will be shredded to the bone.
It is no secret that abs are made in the kitchen. If you are new to the fitness lifestyle and want to build the v-line, you should begin your transformation journey by counting your calorie for two to three days. Note: Your weight should be consistent — meaning you should not be following a diet of any kind — while counting calories.
After you have the average value for your daily calorie and macronutrient intake, you can proceed to the next stage — diet planning.
According to Mayoclinic, if you want to lose one to two pounds per week (a generally healthy and sustainable goal), you need to burn between 500 and 1,000 calories more than you eat each day — or between 3,500 and 7,000 calories per week. Subsequently, you could start your weight loss journey by cutting out 500 and 1,000 calories from your diet to enter a calorie deficit state.
After you have a calorie consumption goal, use a macronutrient calculator to determine your daily protein, carbs, and fat goals. Knowing the macro breakdown makes it easier to design a transformation diet.
Must Read: Terrence Ruffin Details Diet Plan Used Heading Into Arnold Classic
V-Cut Abs Diet Plan
If you are in the 15-19% body fat percentage range, use the diet laid down below to shed the extra fat.
Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
½ cup green pepper
6 almonds (as a side)
Snack
Boiled Sweet Potato
Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Dinner
Chicken breast with Mediterranean brown rice
Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Cardio
Although you could build the v-lines without adding cardio to your fitness regimen, it will take significantly more time than if you performed cardio every day. Cardio is one of the most efficient ways of burning calories and entering a calorie deficit state.
Besides its fat-loss properties, according to research, cardio can help lower your heart rate, improve blood flow, regulate blood sugar and increase your daily energy level. [1] [2]
For best results, you should incorporate two cardio sessions in your V-line workout routine. The first session will be a 10-minute fasted HIIT (high-intensity interval training) workout that you should do first thing in the morning.
For the second cardio workout of the day, you’ll be doing a 30-minute LISS (low-intensity steady-state) workout in the evening. Performing both types of cardio routines will ensure you’re getting the best of both worlds and are optimizing your fat loss.
The Role of Genetics in Building V-Lines
Before wrapping up, let’s address the elephant in the room — genetics. As much as we hate to admit it, genetics play a huge role in bodybuilding. Your genetics are solely responsible for the shape, structure, and muscle origin and insertion.
Some people will find developing the V-cut easier than others. But why is that, you ask? Every individual has varying amounts of fat around their abdominals, and the skin around their abdominals might be thicker. Additionally, some people have abs that are uneven or at an angle.
The time an individual needs to devote to workouts, diet, and cardio, and their results will depend upon their genetics. Furthermore, the V-cut definition and muscle separation vastly depend on a person’s genetics.
Must Read: The Truth About Genetics, Bodybuilding & How To Overcome Them
Summing Up
V-cut abs are amongst the most stubborn muscle groups. Building the V-line requires strict training, diet, and a recovery program. You cannot develop the sex lines even if even one of the three components is not in order. Hence, you might come for the aesthetics but will stay for the overall fitness level you achieve while working for the V-cut abs.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
References
Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
How Terron Beckham Builds Massive Muscle & Burns Stubborn Fat
Photo via @fbaftermath Instagram
These workouts from Terron Beckham will show you how he builds his chest and burns away fat.
Terron Beckham is a fitness model, rugby player, and social media personality with many followers seeking his advice on workouts, nutrition, and lifestyle tips. With great content centered around health and fitness, Terron works to deliver only best for his loyal followers.
When it comes to working hard and pushing our bodies, looking to those online with shredded physiques is a good place to start. They’ve done it all before and are living proof of what can happen when you grind in the gym. We all know great exercises and many of us know our way around a gym, but with advice from those who do it every day, and who produce stellar content at that, you may learn a thing or two that can take your workouts to the next level.
These two workouts below are great for building your chest and burning stubborn fat with a high-intensity workout. What you will find are a few exercises, but the right amount of sets and reps to push muscular endurance and strength in order to get the workout done as efficiently as possible.
Full Name: Terron Beckham
Weight
Height
Date Of Birth
220-225 lbs.
5’9’’
07/28/1992
Profession
Era
Nationality
Fitness Model, Social Media Personality, Rugby Player
2010
American
Photo via @fbaftermath Instagram
About Terron Beckham
Terron was always active as a child, playing sports and taking advantage of outdoor activities. He was a talented football player, but he would eventually give this up in order to put himself through school. But fitness remained a large piece of his life and he continued to lift and stay as shredded as possible.
He began sharing photos and videos online which garnered attention and the followers started coming. When his career as a fitness trainer and model began to show prospect, he decided to take advantage of it and continued to impress. Now with a large following on social media, he continues to share his workout advice and post great content to educate and entertain his many followers.
Photo via @fbaftermath Instagram
Terron Beckham Training Routine
In two of his videos, Terron shares his training routine involving a high-intensity interval fat burning workout and a chest building workout. The HIIT session is great for those on limited time looking to get their heart rate going and get a sweat on. While you will use certain machines, like a treadmill and rowing machine, a gym will have these so you can complete with no problem.
The chest building workout is great for those looking to beef up their chest and pump those pecs. The exercises you will know, however, the higher sets and reps Terron has included in this workout are great for those looking to build muscular endurance and really push those muscles to fatigue.
HIIT Workout
Warm-Up
Terron warms up with a 5 minute jog or some form of light cardio to get the blood flowing and heart rate going. A warm-up is obviously important for all workouts, however, with a high-intensity interval workout, you will need to give those muscles some special attention.
Workout
Superset: 5 sets total
Rowing Machine: 500 meters
Med Ball Burpees: 10 reps
End Superset
Treadmill Sprints: 100m, 10 times
Box Jumps: 20 reps
Run: 1 mile
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Chest Workout
Exercises
Sets
Reps
Dips
4
25
Bench Press
4
2-6
Incline Flys
4
10-15
Cable Crossover
4-5
10-15
Chest Press Machine
4
10
Dips
4
25
Aside from the bench, these other exercises are designed for higher reps to push endurance and build up muscular fatigue. The bench press is the only heavy exercises to get a pump and push your chest at the start of your workout. Lower reps allow you to go up in weight within what you feel as your limits.
Terron starts and finishes with dips to develop triceps and chest thickness for better development while also serving as a great warm-up and workout finisher. With a total of 200 dips, you will certainly feel the burn in both your chest and triceps as you seek to push yourself to the limit.
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Why High Intensity Interval Training Is Great For Gains
High-intensity interval training is a fast-paced form of cardio where you engage with intervals and alternate between high intensity and recovery style intervals. What you will find is the high intensity work pushes you to the limit for a brief period of time while you recover in between with lighter work. HIIT is typically done on the bike, treadmill, rowing machine, or elliptical, but everyone has their preference.
People love HIIT sessions because it provides for a number of benefits to aid in your muscle building and endurance enhancing goals. By getting your heart rate going, what you will find is more calorie burn, more energy, and the ability to push yourself to the limit while building effective muscle and losing fat.
Benefits of high-intensity interval training include:
Promotes fat loss: Gets your heart rate and metabolism going to burn more calories and change your body composition to develop your desired physique (1).
Increases muscle: Works your muscles by improving strength and requiring them to push through fatigue, thus building more muscle (2).
Boost endurance: Effective cardio builds that endurance base and improves oxygen consumption to train longer and with more intensity (3).
Wrap Up
Terron Beckham knows exactly what to do in efforts to lean down and build muscle. These two workouts are great to include in your own routine as you look to get that desired physique you want most. Taking notes from those fitness folks who know what it takes can greatly enhance our chances of seeing our own goals become reality. A great HIIT fat burning session and a chest building workout will ensure you see gains and do so effectively in the process. Give these workouts from Terron Beckham a try and watch those gains take off today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Terron Beckham Instagram
References
Viana, R.; et al. (2019). “Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)”. (source)
Blue, M.; et al. (2018). “The effects of high intensity interval training on muscle size and quality in overweight and obese adults”. (source)
Laursen, P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Iranian Hulk Shows Crazy Strength By Bending Frying Pan With Bare Hands
The Iranian Hulk has made it clear that he still holds super-human strength.
Is the Iranian Hulk still frustrated over his fight being cancelled? Is this just a show of brute strength? Either way, Sajad Gharibi has made it known that he still holds super-human strength and is capable of doing some crazy things with his bare hands.
In a recent YouTube video, Iranian Hulk is seen bending a frying pan using nothing but his hands. This video was released just four days before Gharibi was scheduled to step in the ring with Martyn Ford at the O2 Arena in London.
There was plenty of drama surrounding the cancellation of this fight earlier in April. Ford claimed that it was cancelled because of “mental well-being” and “health and safety risks.” This came after a video was released of a TV interview featuring an emotional Gharibi speaking on his relationship with his family following the initial stare down with Ford.
Of course, April 30 was not the original date for the fight. It was slated to take place on April 2 but was moved to give fights more time to prepare. On April 4, Ford released a video on social media explaining that the fight night will still be on but they would not be part of it. This did not go over well with Iranian Hulk, who threatened to sue for breach of contract.
During the pre-fight preparation, Iranian Hulk was seen doing some crazy things. In November, he released videos fighting off a group of men and punching concrete walls. More recently, Iranian Hulk was being hit in the midsection with wooden boards in order to build strength in different ways.
The Iranian Hulk did not post to social media much but there was an instance where he shared a YouTube video looking extremely slimmed down while working out on a treadmill.
It is unknown if Iranian Hulk and Martyn Ford will rescheduled their fight, which has been anticipated for years now. If they do, there will be even more hype surrounding the bout after the drama that ensued. If they do not, it is clear that both fighters will continue to train and show off their strength in different ways.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Arnold Classic South America Preview: Rafael Brandao Headlines Roster
The Arnold Classic will move to South America on Saturday.
Back in March, the bodybuilding season began with Brandon Curry winning the 2022 Arnold Classic. Now, nearly a month and a half later, the Arnold Sports Festival will travel to Sao Paulo, Brazil. The 2022 Arnold Classic South America will be held this weekend on April 29-30.
The Men’s Open division highlights bodybuilding shows around the globe but this will be the only competition that is on tap for the weekend. The winner of this division will earn qualification to the 2022 Olympia, which will take place from Dec. 16-18 in Las Vegas.
Pst winners of this event includes Curry, Kai Greene, and Juan Morel. There are currently six competitors on the list looking tp add their names to the history books in Brazil.
2022 Arnold Classic South America Lineup
Thiago Lins Adao
Alan Ramino Bonadiman
Rafael Brandão
Marcelo Pedro da Cruz
Sibusiso Kotelo
Eduardo Rodriguez
Rafael Brandão
Brandão last appeared on stage in this competition in 2019, when he finished as the runner-up to Morel. He has competed sparingly since but is still considered an up-and-coming talent ready to breakout. In 2021, Brandão won the Romania Muscle Fest Pro to secure his first professional victory. He was slated to appear at the Arnold Classic in Columbus, OH but was forced to withdraw his name. Now, Brandão will enter Brazil as the favorite to win this event.
Sibusiso Kotelo
Kotelo won his Pro Card in 2018 after winning the Worldwide Shawn Rhoden Classic. In 2019, he competed three times but has not been on stage since. Kotelo finished ninth at the 2019 Chicago Pro during his debut before stepping on stage during the Vancouver Pro and Monsterzym Pro. Kotelo has built a strong physique with incredible symmetry to this point. It will be difficult to top Brandão but Kotelo has a chance if he shows up at his absolute best.
Eduardo Rodriguez
Rodriguez has appeared in one professional show and it came back in November during the Bigman Weekend Pro. Rodriguez finished fifth in Men’s Open during the event, which is impressive in its own right. He has plenty of experience at the NPC level and is ready to make a big jump in Brazil. With a small field prepared to take the stage, Rodriguez has a chance to make an impact once the show begins.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Milos Sarcev: The Biggest Weaknesses Roelly Winklaar Must Improve To Dominate
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Milos Sarcev reflects on Roelly Winklaar’s struggles in 2021 and what he needs to do to dominate on the bodybuilding stage once again.
Roelly Winklaar is a beloved pro bodybuilder and often called the people’s champ by many fans. This is due to Winklaar’s enormous mass monster size that nearly shakes the earth whenever he steps on stage. Though he’s gotten close, the competitor has never earned a Mr. Olympia title. However, he has often been a top 5 competitor that many hoped would rise up to win one day. These hopes were somewhat dashed in 2021, with Roelly Winklaar placing lower than expected and also dropping out of select shows. In our latest GI Exclusive interview, Milos Sarcev breaks down Roelly Winklaar’s 2021 physique and explains what needs to improve for success in 2022.
Many fans were shocked when Roelly Winklaar placed 11th at the 2021 Mr. Olympia. It was a large drop down for the elite competitor – who placed 5th in 2019 and 3rd in 2018 at the Mr. Olympia. However, the moment Winklaar stepped on stage last year, it was clear something was off. It wasn’t the people’s champ mass monster physique fans were used to.
That’s why we turned to bodybuilding coach and guru Milos Sarcev to give his thoughts on Roelly Winklaar’s 2021 physique. He pinpointed the two biggest weaknesses Winklaar is facing – and how he needs to improve them to become a dominant force on the stage once again. Milos believes it’s possible and even spoke briefly with Winklaar sharing his advice.
Roelly Winlaar’s biggest weaknesses
Milos Sarcev starts off by stating one big weakness that Roelly Winklaar has always suffered from – his conditioning. Much like Big Ramy, Winklaar is one of the biggest mass monster in the Men’s Open division. And also like Big Ramy, Winklaar often suffers from controlling his stomach and maintaining dry shredded conditioning. This was still evident in 2021, perhaps even slightly worse than in previous years. That lack of conditioning – in combination with another weak lagging body part – was the key element to his lower placing.
So what was that second weakness? Milos Sarcev believes that Roelly Winklaar’s legs were lacking. Of course, bringing up legs is always the hardest body part for most pro Men’s Open competitors. But when you are competing on the elite stage and battling the top five in the world – lacking in the leg department will knock you out of the top 5 or even top 10 at Mr. Olympia. That’s what seemed to happen here.
Milos Sarcev reveals during our interview that Roelly Winklaar spoke to him after his low placing at the Chicago Pro. According to Sarcev, Winklaar was actually worried that his size had gotten too small which is why he was placing low. Sarcev admitted that Winklaar had downsized slightly – but this was not in fact his weakness.
“He asked me what is my opinion and he thought he was much smaller. I said like, yeah. As smaller as he was he was still big enough. That wasn’t the problem. But he needed conditioning and he needed legs. So in other shows that he entered he tried to put size back on and by Prague he was humongous… but still the conditioning was not there.”
– Milos Sarcev
Milos Sarcev went on to say that Roelly Winklaar putting back on more size might have actually hurt him for the rest of his competitive season that year. Sarcev explains that for him to put on so much size so quickly – he lost even more control of his midsection.
Roelly Winklaar may have had a tough year – but we wouldn’t count him out just yet. Yes, he has been competing for quite some time and comes from an older era of the sport. But athletes like Dexter Jackson have proved that age is just a number. And while Big Ramy is somewhat younger – it did take him nearly a decade to become the Mr. Olympia champion. Winklaar is an experienced competitor with a passion for the sport. We are excited to see what he brings to the stage in 2022.
You can watch Milos Sarcev’s full comments on Roelly Winklaar (and some talk abotu Chris Bumstead’s dominance as well) in our latest GI Exclusive interview segment above.
2022 World’s Strong Man Event List Revealed: Includes Return Of Car Walk, Bus Pull
The 2022 World’s Strongest Man Competition will feature some classic events from the past.
The 2022 World’s Strongest Man competition is scheduled for May 24-29 at the Capitol Mall in Sacramento. The full lineup of competitors has been revealed and now, there is a lineup of events.
On Wednesday, the 2022 WSM event list came out and it features some returning classic from year’s past with new events. This year’s event will feature the first-ever Deadlift Ladder and Wrecking Ball Hold. In this particular event, athletes must get a massive wrecking ball off the ground and hold it for as long as they can. Fans will also enjoy the return of the Bus Pull and Car Walk.
This will be a five-day event in total. The first three days of the week will be qualifiers with the following two days being finals to decide the winner. A breakdown of some of the top events can be found below, along with the event schedule and list of competitors.
Atlas Stones
Atlas Stones have become known as the signature event during the WSM competition. This event began in 1986 where athletes are required to lift five heavy, circular stones onto platforms spanning from 100 to 160kg. The platforms go from 16-feet high to 33 feet.
The progression of this event has become more difficult for strongmen over time. When it was initially introduced, the platforms were waist high but have since gotten higher and the stones have increased in weight.
Bus Pull
This will bring back the vehicle pull in the form of Bus Pull at the WSM competition where competitors will have to move a Sacramento Regional Transit Bus weighing about 40,000 pounds in a race against time.
The overall vehicle pull was introduced in 1977. Over the years, the vehicles have included trams, buses, boxcars, and planes. This is where athletes pull the monstrous machine on a 100-foot course by hand as quick as they can.
Car Walk
During this event, athletes will strap a vintage Volkswagen bug to their shoulders and race down a 25-meter course. This is another timed event to see who can complete the course in the fastest time.
In the past, strongmen have made this event look much easier than it actually is. This is an event that combines leg strength to lift and keep the car off the ground with upper body strength to keep the car steady in the arm. The car must remained balanced so the tires do not hit the floor.
Power Stairs
Power stairs combines power and speed as competitors must carry massive amounts of weight up stairs to complete the course.
These items usually range from 182-273kg in weight and must be lifted to the top of the stairs. Athletes must be in shape to show stamina while using speed to take down other competitors and explosive power to go from stair to stair.
Loading Race
This event is exactly what it sounds like. Competitors have to lift different items weighing between 250 and 500 pounds and load them on platforms. This is a timed event where the strongman who can finish in the quickest time will win.
In the past, items such as sandbags, lobster pots, masts, beer kegs, wine casks have been the weight needing to be moved. The overall weight of the objects is on the lighter side for strongmen but all objects are awkward in shape, which makes them difficult to pick up and control.
Deadlift Ladder
Deadlifts are one of the biggest lifts in powerlifting and strongman. The Deadlift Ladder consists of different bars that go up in weight from 650 to 750 pounds.
This is the first time that this event will be featured in the WSM competition. Medleys have been part of strongman competitions where athletes have to manage their strength and energy in order to make it from beginning to end.
2022 World’s Strongest Man Event Schedule
Day One Qualifiers
Loading Race
Deadlift Ladder
Day Two Qualifiers
Car Walk
Log Lift
Day Three Qualifiers
Wrecking Ball Hold
Stone Off
Day One Finals
Giant’s Medley
Deadlift
Flintstone Barbell
Day Two Finals
Bus Pull
Power Stairs
Atlas Stones
2022 World’s Strongest Man Full Lineup
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Charles Glass Warns About Uncertain PEDs: ‘You’re Taking Something Totally Different That’s Going To Mess You Up’
Charles Glass recently spoke on the uncertainty of certain PEDs out there.
Charles Glass is one of the pioneers of bodybuilding. In retirement, he has built a reputation as an elite bodybuilding coach because of his intense workout programs and attention to detail. Glass always brings different insights and wisdom to his workouts and recently, he did the same regarding PED use.
Glass took some time to discuss the angers of PEDs and it is not what many others have said. It is clear that steroid use has negatively impacted athletes and their bodies over the years. There has been a recent string of deaths that has hit the world hard. This includes Shawn Rhoden and George Peterson at the end of 2021. Recently, Cedric McMillan passed away suddenly.
The effect that PEDs have on internal organs is clear but Glass continued to explain how athletes might not even know what they are putting in their bodies. He explains that it is important to be able to correctly identify a product. This has become more and more difficult.
“There’s more counterfeit drugs out. There’s more fake drugs out. You think you’re taking this, and you’re not taking that. You’re taking something totally different that’s going to mess you up,” Charles Glass said.
Charles Glass goes over the process that athletes take to find the right PEDs. In some cases, bodybuilders will opt for a cheaper version of the drug, even if they do not exactly know what is in it. When it is cheap, Glass explains that it comes from underground labs that are interested in making money.
“Why would you take it, you don’t know what’s in there but if you by testosterone for $30, and this guy sells it for $50, who you going to buy it from? The $30 person because it’s cheaper. It doesn’t mean it’s good, but it’s cheaper.”
The sport of bodybuilding is now judging which competitors can come in with the most size and mass while remaining conditioned. The Men’s Open competitors are larger than life in today’s era and this is because they want to put on as much size as possible.
Charles Glass believes that building size on the body over time is healthier than those who want to get the fastest result possible.
“Take your time, build slow, let it happen. You gotta understand I was a gymnast in college. I was already strong. I wasn’t even taking no drugs and I was able to lift heavy. Well, considering how much I weigh, heavy.
The thing of it is, I would say about thirty or mid to late thirties is when you start seeing performance because when I got in, I could bench 425 lbs without anything. But it went to 500 (lbs) when I was taking it you know, that’s the difference. Yeah, but I weighed a 138 lbs and I could lift 425 (lbs) easy but people told me you got to gain weight, you got to gain weight. So, in my mind, well if I can get to 155 lbs I’ll be better. I got to 155 (lbs) and my strength went up.”
This recent string of deaths in bodybuilding has made others speak out on the issues as well. This has become a problem and one that many believe must be fixed, whether it is safer practices or better recognition of the drugs. Charles Glass believes it starts with where the drugs come from.
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Complete Guide To Shaker Bottles: Benefits, What To Look For & More
Get the ins and out of a shaker bottle for the best workout product.
Shaker bottles are essential for those of us looking to improve our gains. With a quality shaker bottle we no longer have to worry about staying hydrated and will perform better both inside and out of the gym.
But knowing what to buy and what to look for are important, especially with something like a shaker bottle or shaker bottle packs. With many features and many options out there, the choice can sometimes be difficult.
Let’s take a look at shaker bottles and see what to look for when it comes to purchasing and using the best shaker bottle.
Benefits Of Shaker Bottles
The benefits of shaker bottles are important to know for those questioning what it can do for you. If you are new to shaker bottles, knowing what they can do will fire you up to purchase one. For those who know everything, it doesn’t hurt to have a friendly reminder.
Benefits of shaker bottles include:
Convenient way to get nutrients: A shaker bottle is an easy and efficient way to get all those nutrients from supplements regardless of what you take. This includes things like protein powder, pre-workout, intra-workout BCAA, or a host of others.
Easily hold desired beverage: These can hold whatever beverage with ease and travel can also be simple to alleviate any of those hydration needs.
Extra space for storage: Some bottles have storage compartments to make storing easy for powders, pills, or other supplements and snacks so for those looking for nice added features, definitely consider this.
No excuse for dehydration: With a quality shaker and easy access to your desired beverage, there is no excuse to not be hydrated before, during, and after your workouts. Plus, you put health at the forefront of your lifestyle and everyday routine.
What To Look For
Some key components of shaker bottles are important to know for those looking to get a great option. Knowing what to look for and how to decide on your bottle will ensure you come away with something that can make or break your gains.
Design & Material
Your shaker bottle design should be easier to carry and store in your bag or cup holder. More modern and cutting edge designs also ensure better mixing which can be game changers for your overall shaker bottle experience and muscle building workouts. With so many bottles out there, you can be picky about what you want. If a more slim design pleases you, then don’t settle for anything else.
Shaker bottles typically are made from plastic or metal. Plastic bottles are easy for those who want a more basic bottle while also ensuring durability. However, plastic bottles do tend to hold the smell and may not last as long if not cleaned properly.
Metal bottles are nice for insulation and can keep your beverage hot or cold, whatever you prefer, through quality insulation designs and material. Metal tends to not hold onto the smell and excess residue like plastic bottles and are a popular choice for those seeking longevity.
Related: Your Complete Guide To Protein Shakes For Gains
How It Mixes
How your beverage mixes is important for this is the whole point of you wanting a shaker bottle. We most often associate shaker bottles with blender balls or grids, and these can be helpful if the bottle design is made well. Some bottles, however, don’t require any shaker accessory, which is a cool feature. It is really a preference, but it is safe to say when it comes to mixing, none of us want clumping.
Lid Design & Functionality
Your lid needs to reflect what you want. There are many designs for the lid and each product is different, so looking into different options you may want can ensure you end up with the right lid design for you. A pop top is more convenient, but something more leak-proof and durable can ensure nothing seeps out of the bottle.
Along with the lid design, you want to be sure the functionality of the lid reflects your workouts and lifestyle. Nothing is worse than going for a quick drink and taking two minutes to open the top.
It makes sense that shaker bottles would come in different sizes and this is important for you to know depending on your goals and what you need for growth and recovery. Depending on the ounces the bottle comes in and how often you want to fill up will determine what size bottle you purchase.
Other Features
Some other features to consider are storage and how it is powered. Some bottles do come with extra storage compartments that attach to the bottom and can easily store snacks and other bodybuilding supplements. This ensures easy carry for both inside and out of the gym.
Some bottles are also powered by battery which is interesting for this eliminates the need for shaking. An electric shaker will blend effortlessly and ensure nothing is clumped or lumped together to ruin a great shake.
Featured Shaker Bottle
We wanted to share a high-quality shaker bottle great for all your goals so you never have to settle for anything less than.
Ice Shaker 26oz Shaker Bottle
Code GENIRON For 20% Off
Ice Shaker 26oz Shaker Bottle is a great shaker bottle for those looking for durability, portability, and the best mixing for those training and hydration needs.
Ice Shaker 26oz Shaker Bottle is a kitchen grade premium stainless-steel cup perfect for training and everyday use. This no sweat bottle keeps everything dry, the odor resistant stainless steel allows for longevity and no foul odor, and double wall vacuum insulation allows drinks to stay hot for up to 12 hours and cold for 30 hours or more. Great for mixability, you will find this shaker bottle tackles any and all of those needs and can hold 26oz of any desire beverage.
Price: $34.99
Wrap Up
Shaker bottles are essential for those looking to improve their gains. By ensuring you have a quality shaker bottle in your arsenal you can take in those supplements no problem and stay properly hydrated. This complete guide will set you up so you know exactly what to buy and what is best to buy.
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*Images courtesy of Envato
Nick Walker and Hunter Labrada Look Massive in Impressive Updates
Nick Walker and Hunter Labrada are looking massive.
Nick Walker and Hunter Labrada recently revealed some impressive physique updates. The two rival bodybuilders are poised to be the next generation of talent in the Open Bodybuilding division and are pushing themselves to prove it.
The future of bodybuilding Nick Walker and Hunter Labrada are both hard at work adding muscle to their frames. Both men plan on bringing their best to the 2022 Olympia stage and look ready to do just that.
Next Generation Mass Monster
There’s no doubt about it, Nick Walker is the very epitome of mass monster. With a moniker like mutant muscle it’s always been clear what look Walker has aimed for. He has put on some considerable size during his off season, all while doing his best to maintain a slimmer waist.
With so many believing he didn’t get top honors at the 2021 Olympia because of his midsection, Nick Walker is hard at work making improvements. Walker has been putting up even heavier numbers than ever before and shows no sign of letting up.
His recent updates show that he’s extra motivated.
Post workout posing- front double and back double!!!
Very happy with the progress being made but still plenty of more To go!!!!!
Second Coming of Labrada
Hunter Labrada is certainly the second coming of his father. Lee Labrada was the epitome of classic posing in bodybuilding and he passed this on to his son. The younger Labrada has adapted the classic style with a more modern bodybuilding aesthetic. His massive muscle combined with the fluid movement of his posing sets him apart from many of his modern counterparts.
While Nick Walker may be the quintessential mass monster of this generation, Hunter Labrada is by no means a small fry. With a generous amount of muscle on his frame himself, Labrada will not be outsized when they next cross paths on stage.
His most recent update showcases some truly impressive muscle. Hunter Labrada says he’s weighing between 279-286 lbs depending on whether he’s fasted or not.
Titan is clearly unimpressed.
Couple shots from today after training push! Fasted weight is hovering between 279-280 and post training has been 285-286. This is the heaviest I’ve ever been in my life (by 8 pounds) and far from the fattest I’ve been.
Stoked to have roughly 5 more months of improvement season before we head into the ⭕️ prep.
What do you think of Nick Walker and Hunter Labrada in their recent updates?
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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.