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Joey Swoll Talks The Effectiveness Of Weed & Bodybuilding
Joey Swoll talks CBD, marijuana, and how it can supplement bodybuilding.
Joey Swoll’s partnership with the CBD company Ignite started with a friendship between himself and Dan Bilzerian. Dan is a millionaire playboy of sorts in the bodybuilding world, using social media to showcase his luxurious lifestyle. With the rapid change in legality for marijuana and CBD, we decided to talk with Joey about the future of bodybuilding with the potential legalization of marijuana products. In our latest GI Exclusive, Joey Swoll discusses the reality of weed and bodybuilding; how it can to help supplement training; and how popular it is in the bodybuilding community.
A Major Shift
The United States is a very different country today when it comes to marijuana. What was once seen as a dangerous drug is now legal in various states. However slowly, it seems that weed will one day be legal on a federal level in the United States future.
Of course, just because marijuana is still illegal on a federal level doesn’t mean that many people aren’t already partaking in the drug. What has changed is the use of CBD. It’s now legal to sell in many states for a number of uses. The product helps lower anxiety and reduce muscle soreness.
In our latest GI Exclusive interview segment with Joey Swoll – we breakdown his involvement with Dan Bilzarian’s Ignite brand. He also discusses the reality of weed use in bodybuilding. How often is it used? And what kind of purpose to it serve to help enhance the quality of training, pre-workout, and post-workout?
The truth is that many bodybuilders utilize marijuana as a supplement to help with a workout. Whether it be to better focus or feel better through the pain of training – it’s somewhat commonplace in the bodybuilding world.
You can watch Joey Swoll’s full assessment of weed and bodybuilding in our latest GI Exclusive interview segment above.
Kettlebells Vs. Dumbbells: Benefits, Differences & More
Get the most out of this kettlebells vs. dumbbells debate!
Exploring kettlebells vs. dumbbells as we look to get the most out of our workouts is a worthwhile venture. Many of us may use both kettlebells and dumbbells to enhance our gains, but do we really know the differences and what lies under the kettlebells vs. dumbbells debate? What you will find when using both of these pieces of fitness equipment are they will offer strength, can build muscle, and enhance some cardio needs as you see fit.
But when it comes to boosting all of our gains and seeing the most effective growth, we don’t just want to flounder around and make do with what we can. We want a targeted approach to all things gains and knowing whether to use a kettlebell, dumbbell, or any other piece of equipment can be a game changer. All in all, the right approach can increase training and performance for the best results.
Let’s jump into this and see why the kettlebells vs. dumbbells debate actually exists. Knowing what equipment to use can make or break those gains and you may be surprised once you change things up a bit. With so many options to choose from when deciding on fitness equipment, knowing what each can do will give you a better chance at seeing real success.
Kettlebells: What They Are, Benefits & More
Kettlebells are functional pieces of equipment designed to increase strength and power, and enhance cardio movements. Given the design and handle shape, a kettlebell is easy to use when it comes to higher intensity and more explosive movements. Great for a host of exercises, kettlebells can work for both compound and isolation exercises and will round out any well-structured training program. With a relaxed grip and the right size kettlebell, you will have game changing workouts.
Related: Best Kettlebell Exercises For A Massive Full Body Workout
Benefits of kettlebells include:
Full body workout: Targets many muscle groups and increases strength, endurance, and flexibility for compound movements (1).
Better strength & power: Improve power output for increased lean muscle mass and work on building the base for more explosive movements (2).
Improve balance, stability, & coordination: Enhance mind-muscle connection and improve technique and form to aid in stability and better balance, especially for those bigger lifts.
You will find kettlebells are more versatile and will promote strength and power by optimizing all your movements and giving you the most effective lifts as well.
Check out our list of the Best Kettlebells for more great strength building and endurance enhancing products!
Dumbbells: What They Are, Benefits & More
We all know what dumbbells can do and we use them potentially the most out of all our equipment. Dumbbells work really well for isolation exercises, although they can promote compound movements as well. What you will find with dumbbells is that you can substitute out a barbell exercise easily for a versatile variation that still promotes gains. Easy to grip and build grip strength, while working to build as much strength as possible, dumbbells are a great piece of fitness equipment to try.
Related: Best Dumbbell Exercises For Building Muscle & Toning
Benefits of dumbbells include:
Safe and effective exercise: Dumbbells ensure a safe and effective exercise by allowing you to maintain proper form without too much weight. You still need to focus on technique but these do offer a safe piece of equipment.
Perfect for muscle growth: Work to increase muscle growth by creating time under tension and adding nice resistance to your workouts (3).
Adjust for strength and symmetry: You can work one arm or one leg at a time and work to sculpt a symmetrical physique for all things gains (4).
For dumbbells, you will find these can greatly enhance compound and isolation movements and work to give you the best and most convenient gains possible.
Check out our list of the Best Dumbbells for more great muscle building and toning products!
Kettlebells Vs. Dumbbells: What Are The Differences?
There are plenty of similarities with kettlebells and dumbbells but the slight differences may impact you more than you think. It should be said that these can also be used interchangeably for a number of exercises and what you will target are grip and muscle engagement. Other than that, most of it is similar.
Kettlebells will give you an easy to grip piece of equipment perfect for versatile and functional movements that improve strength and power. Given the nature of a kettlebell design, this piece of equipment can be used for a variety of exercises used to give you the best benefits possible.
As for dumbbells, these are great for working to build muscle and enhance mind-muscle connection. While they are easy to grip, the nature of a dumbbell design makes it more difficult to perform some of those same movements as with kettlebells. Dumbbells will give you great gains to isolation exercises as you can target the muscle specifically, as well as gains to compound exercises since you can go higher in weight, however, keep it controlled as well.
The choice is up to you. Both kettlebells and dumbbells have the ability to increase your gains and allow for the best when it comes to building muscle and sculpting a physique. You need to know your goals and tailor your workouts and your equipment to that. At the end of the day, use both kettlebells and dumbbells in your routine for this will complete and round out a well-structured training plan perfect for gains. Plus, you won’t have to worry about answering the kettlebells vs. dumbbells debate.
Wrap Up
For our lifting goals, kettlebells vs. dumbbells may as well not exist. Both pieces of equipment are great for gains and can enhance our goals for the better. Whether you are looking to improve power, strength, explosivity, or endurance, both kettlebells and dumbbells can help with this one way or another. Give yourself the best chance at success and use both of these pieces of equipment, settling the kettlebells vs. dumbbells debate once and for all.
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 Envato
References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Seth Feroce Opens Up About Dangers Of Steroids: ‘They F***ing Will Kill you’
Seth Feroce recently discussed the dangers of steroid usage in bodybuilding.
The amount of deaths in the world of bodybuilding keeps increasing and many athletes have spoken out about this issue. Seth Feroce became the latest as he went on a “truck rant” that he shared to his YouTube page about the dangers of steroids in bodybuilding.
Feroce burst onto the scene in the early 2000s as an IFBB Pro bodybuilder. He has not competed in close to a decade but remains an influential figure in the sport because of his overall knowledge and passion for fitness. He has been a critic of steroids for years now and recently backed up his notion during an intense rant.
Just a week ago, Cedric McMillan passed away at 44 years old. This is an ongoing problem in the sport as bodybuilding is losing some great competitors and people. Shawn Rhoden and George Peterson passed away last year due to heart issues as well.
““I knew this day would come whenever I had to make this f***ing video. It seems that nobody is saying it and everybody wants to hear somebody say it. And everybody is trying to think of a way to say it without sounding like a complete f***ing prick but about bodybuilding and motherf***s dying. So it seems I’m going to be the motherf***r to say it. Steroids will kill you. You get it. They f***ing will kill you. They will kill you. That’s it.”
The topic of steroids comes up often in bodybuilding and many wonder why athletes continue to take these supplements despite knowing they are dangerous.
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
According to Seth Feroce, who has been around the sport as a competitor and coach, bodybuilding is addictive and the rush of the action makes competitors feel like they are super human.
“We are addicted to this sport. We love it. It’s an attraction that we cannot control. There is nothing like training back on a 1000 migs of test, 400 migs of tren, and two f***ing Anidrol. You ain’t touching that sh**. You’re a f***ing animal. Yes you are but at some point you have to stop doing that. Do you know why you have to stop doing that? Because it will f***ing kill you and we all know it.”
Seth Feroce continues by explaining that bodybuilding does not need to be saved. Younger athletes want to win so bad that they are willing to do whatever it takes. As competitors get older, priorities can change, especially when families are in the picture. Also, as a bodybuilder gets older, they still have to deal with decisions made at a younger age.
Feroce explains how he is still dealing with some problems despite taking on a healthier lifestyle recently.
“You have children, you start to grow up, you start to realize maybe I should stop doing this sh**. Fortunately for me, it happened when it did when I tore my tricep I thought the world was over. I thought everything was going to come crumbling down. No. It was actually a blessing in disguise because I got my sh** together and now I’m in the best shape of my life.
That doesn’t erase all the shit I’ve done in my life. That doesn’t just erase all the years, the ten, almost twenty years I blasted f***ing gear. I’m like oh yeah I’m fine, I’m not going to have a heart attack. No bit** my days are numbered. They’re numbered! I’m going to f***ing die from this.”
Seth Feroce has been one of the biggest critics of steroids and is not afraid to speak his mind regarding the issue. At this point, he does not believe there is any saving bodybuilding. The risks are out there and competitors continue to use the products. Feroce is simply making sure that bodybuilders understand what they are putting their bodies through.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: The Biggest Mistake To Avoid When Using Creatine
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Jerry Brainum breaks down the realities behind reported side effects in creatine.
Creatine is a powerful and effective supplement for helping to increase muscle growth with very little and few side effects. In fact, it’s somewhat surprising how helpful this supplement can be without being a PED. Of course, this is if you train effectively while using the supplement. However, there have been some reported side effects that might make some lifters stray away from this effective tool. Even worse, there are some reports of more dangerous side effects that might make the supplement seem scary. Are they legit? In our latest episode of Straight Facts, Jerry Brainum breaks down the reality behind creatine side effects – and what you can do to reduce them.
First things first, as far as the FDA is concerned, creatine is a safe supplement to use in your diet. To the uninitiated, some may believe creatine falls in the same category as steroids or other PEDs. This is not the case – and rarely does anyone who even has a basic knowledge of fitness believe this to be true. That being said, there are some side effects that can cause discomfort.
Creatine can often cause gastrointestinal issues, aka stomach pain or bloating. It’s nothing to be seriously concerned about but the discomfort could be enough to make some lifters avoid creatine all together. That’s why Jerry Brainum has decided to break down what causes these side effects – and how to reduce stomach or bloating discomfort. He also addresses more serious health claims that have occasionally sprouted in the fitness industry.
How to reduce creatine gastrointestinal issues
If anyone has relied on creatine to build more muscle, they are probably more than familiar with the feeling of bloating, stomach discomfort, and increased gas (aka farting). But it doesn’t always have to be this way. Jerry Brainum explains that the biggest cause for stomach bloating or discomfort with creatine in dehydration.
Jerry Brainum explains that creatine, when consumed, can lead to further dehydration in the body. Combine that with a hard workout which makes you sweat more than usual – and you can be facing more sever dehydration than usual. This can ultimately be the cause for gastrointestinal problems after taking creatine.
That’s why Jerry Brainum suggests to keep extra care with consuming water when taking creatine. Ensure that you are fully hydrated and consume additional water with your creatine. This may help lower stomach and bloating issues.
RELATED: Check out our official review guide of the best creatine supplements on the market in 2022.
Can creatine be damaging for your health?
Jerry Brainum also addresses one report of creatine causing pulmonary embolism – aka a blood clot that blocks blood flow and can lead to death. While this is not a common held belief, these kind of studies can help spread misinformation and fear regarding certain substances.
As Jerry Brainum describes, the report itself is a case study. Meaning, in this case, it was only reported and studied in one man. A one to one correlation cannot be made to creatine and pulmonary embolisms – because this was not tested and proven in a larger sample set of individuals. In fact, the study itself only states that there is a “possible link” between the two.
Jerry Brainum than details the specifics of the report. The study indicated that a man with no family history of blood clots suffered a pulmonary embolism after increasing his dosage of creatine and then training shortly after. Their argument was that the large dose mixed with exercise led to extreme dehydration which can significantly increase the chance of blood clots.
However, Jerry Brainum points out that this is the only known study taken regarding the connection between creatine and blood clots. While Brainum cannot prove one way or the other himself – his suspicion is that at most the creatine helped contribute to an already underlying but unknown condition.
Brainum further points out that there are hundreds of thousands of people who use creatine. If this was truly a concern or real correlation – there would be a much larger known issue with blood clots and creatine seen across the country. Ultimately, while studies can always change, Brainum relies on the FDA’s current approval of the supplement.
Wrap Up
Ultimately, Jerry Brainum wants to emphasize one key fact that all creatine users should known. Stay hydrated. Ensure that you consume more water than usual if regularly consuming creatine. No, failing to do so will not seriously risk your health. But it can lead to stomach discomfort, bloating, and gas. It is always more healthy to stay hydrated than dehydrated. So ensure to keep this fact in mind regarding creatine use in your diet.
You can watch Jerry Brainum go into further detail by watching the full episode of Straight Facts above. And make sure to come back each Wednesday for new episodes every week.
Robert Oberst Shares Plan To Retire Following 2023 World’s Strongest Man
Robert Oberst will “ride off into the sunset” after the 2023 WSM competition.
Robert Oberst has become one of the most well-known strongmen during his career. Beginning in 2012, Oberst has competed in nay big-time competitions and has a plan to appear in one more before calling it a career. Oberst recently shared his plan to return to the World’s Strongest Man competition in 2023 and then calling it a career.
Oberst posted a video to his YouTube page discussing his retirement plans along with plans for the 2022 World’s Strongest Nation, which he will be a captain in. Oberst will miss the 2022 World’s Strongest Man event before returning in 2023. After that show, he will “ride off into the sunset.”
“It’ll be hard to sit this one out. For those of you who don’t know, I will be sitting this one out. I will be back next year. I will be back competing in the 2023 World’s Strongest Man once I prove myself at the Giants’ Live. After that, I will be done. This will be my riding off into the sunset. I will be doing one more big show. It is time for me to thank God that I have not beaten up and torn up anymore than I already have.”
Robert Oberst will be the captain of Team USA during the first-annual World’s Strongest Nation competition. This will feature Team USA taking on Team UK, which will feature the return to strongman for Eddie Hall.
Oberst suffered a shoulder injury last year that kept him out of competition. He has decided to skip the 2022 WSM and will train for next year. Later in the video, Oberst continues to talk about his plans for retirement, which include building a ranch and continuing his love for the outdoors.
“I’m building a race. I’m super excited about. I’m going to spend my time out there. We’re going to have hunting and training and courses for kids and stuff like that. I was in the Boy Scouts as a kid and it meant a lot to me to be around positive adults and to learn so much cool stuff about being in the wilderness and survival. It’s something that meant a lot to me for a long time.”
Robert Oberst has appeared in eight World’s Strongest Man competitions over the course of his career. He earned runner-up finishes during the 2013 and 2014 America’s Strongest Man shows. Oberst’s career has spanned over a decade and he will remain an influential voice in strongman even once his competition days are over.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Wife of Cedric McMillan Issues Statement About His Passing
The wife of the late Cedric McMillan issues statement.
Patty McMillan, the wife of the late Cedric McMillan, recently issued a public statement regarding the passing of the popular bodybuilder.
Since the unexpected passing of Cedric McMillan the bodybuilding world has been in a state of shock. So many bodybuilders have died in recent years at relatively young ages as well. It has left so many fans and even competitors filled with concern and fear about the state of bodybuilding. Many are even asking the question if bodybuilding is even worth it at this point.
There’s no question that Cedric McMillan passing away so suddenly has triggered many different conversations. But perhaps the most important aspect of McMillan’s tragic passing is how it’s affected his family. Leaving behind a wife and four children, the bodybuilder’s passing has left a major hole in the McMillan family.
Patty McMillan Issues Statement
Now, several days after his passing, the wife of Cedric McMillan, Patty, has issued a statement. In the statement she cleared up a few questions surrounding the bodybuilder’s death. She also stated that a memorial service will be held for McMillan this Friday. You can see her full statement below.
On behalf of the McMillan family, we want to thank you all for your love, support, and beautiful tributes to my beloved husband.
Thank you for respecting our privacy as our family tries to process the hurt of losing our gentle giant.
We only ask the community to remember that off stage Cedric was a husband, father, brother and son and that words do hurt.
Things we have seen reported in the media/online, including his cause of death, family, and even where he is from, are filled with incorrect information.
Cedric’s cause of death is unknown at this time. It did not occur on a treadmill, nor is it known to be the result of past COVID or vaccinations.
Please remember that if the statement is not from the family, it probably isn’t true. Thank you.
The Generation Iron team once again extends condolences to the family and friends of the late, great Cedric McMillan.
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.
Kali Muscle Believes Bodybuilding Must Stop: ‘You Are Gonna Die, Young’
Kali Muscle has a strong message for all athletes in the sport of bodybuilding.
Kali Muscle is a former bodybuilder who has been through it all to this point. After a successful career on stage building an elite physique, Kali dealt with health risks of his own from all supplements that were taken. This is the reason that he believes the sport of bodybuilding has to stop and will eventually fall off.
Kali Muscle was in great shape from the time he was young. He was a three-sport athlete who earned a football scholarship to Fresno State. During his time in college, Kali was arrested for robbery and sentenced to 11 years in prison. Despite a poor diet, the natural athlete was able to keep up his incredible physique. This is why he decided to take up bodybuilding.
In 2009, Kali Muscle began competing in bodybuilding and saw great success early on. This led to more supplements being used to keep up a championship physique. After suffering a heart attack of his own in retirement, Kali Muscle has a simple message for bodybuilders.
“All y’all bodybuilders out there, quit. You’re gonna die, young. Simple as that.”
Kali Muscle suffered a heart attack in November of 2021. It came on the same day that Shawn Rhoden passed away. Rhoden’s death, among others, opened the eyes of many around bodybuilding including Kali Muscle.
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
In his recent YouTube video, Kali referenced specific bodybuilders such as Rhoden, Cedric McMillan, George Peterson, and John Meadows. These are deaths that Kali Muscle believes could have been avoided if they were not in bodybuilding.
“Taking all these health risks and as we see, they dying in their 40’s. I almost died. I didn’t know about roids until I was 34. I was a late bloomer so I thought maybe it wouldn’t happen to me because like I said, I was a late bloomer. Now you got guys 15 and 16 taking steroids, which is stupid to me.”
Kali Muscle explained that he suffered from different issues growing up as well. From the age of 15-31, Kali dealt with severe migraines which he described as feeling like “mini strokes.”
“It’s the most unhealthy sport there is, if you want to call it a sport. It’s just terrible. There’s no purpose for it, bro. I see bodybuilding on its way out, phasing out. And I agree. Too many people die.”
The recent string of deaths has hit the bodybuilding world hard. Whether it is steroids causing the problems or something else, Kali Muscle believes that it is an issues that has to find a solution.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cass Martin Profile & Stats
The biography, life, and accomplishments of Cass Martin
Cass Martin is a fitness influencer and social media icon known for her training and well-sculpted physique. As someone who knows the value of hard work, Cass works to promote her physique and workouts on social media so others can be inspired.
Below is a complete breakdown of Cass Martin’s profile, stats, biography, training and diet regimens.
Full Name: Cass Martin
Weight
Height
Date Of Birth
125-135 lbs.
5’5”
1990
Profession
Era
Nationality
Fitness Model, Social Media Influencer
2010
American
Biography
Cass Martin was always fairly lean growing up and participated in sports and fitness to stay as active as possible. She was so interested in sports that many of her young friends were boys, given her sheer love of fitness and athletics. After graduating college, she took up construction, but would soon find a new passion in building up her strong and toned physique.
Having known about the fitness world, she began to explore the world of bodybuilding and would start on a journey, building up her social media following and fan base. Falling more in love with lifting, she began to lift heavier, seeking to push her strength to the limit. But this grew old for her and she sought more intense workouts that fitness models were touting.
She began working out like that and her social media presence grew even more. Her passion for bodybuilding and love of working out grew into something she could not have seen coming. Now, with a massive following and a physique to show off, she seeks to help others achieve their desired body types as best they can.
Training
Cass has a history of working with strength training and more intense forms of training. Below are two of her workouts; an upper body and lower body. The first will show you how to work those arms with only dumbbells and the second will fire up your hamstrings and glutes for a real burn but great results.
Arm Workout (Dumbbells Only)
Alternating Dumbbell Curls: 4 sets, 12 reps
Perform these with one arm, switch to the other arm, then complete with both arms. Repeat.
Concentration Curls: 4 sets, 12 reps
Preacher Hammer Curls: 4 sets, 12 reps
Incline Curls: 4 sets, 12 reps
Triceps Extensions: 4 sets, 12 reps
Single Arm Kickbacks: 4 sets, 12 reps
Overhead Triceps Extension: 4 sets, 12 reps
Bent Over Double Arm Kickbacks: 4 sets, 12 reps
Hamstrings & Glutes
Warm-Up
Hip Abductors
Workout
Romanian Deadlifts
Single Leg Landmine RDL
Elevated Front Leg Split Squat
Lying Hamstring Heel Drag
Barbell Hip Thrust
Lying Leg Curls
Nutrition
Cass works to eat around 6 meals per day to constantly give her body fuel to power her workouts and everyday activities. Like all bodybuilders and fitness models, she sticks with whole foods to optimize nutrition and get the most out of her diet. Foods included in her diet are eggs, beef, turkey, oats, rice, and assorted vegetables, along with supplements that Cass sees fit for her routine.
Supplementation
While Cass uses her own supplements of choice, knowing which supplements out there can work for you and your bodybuilding goals can offer the best results possible. Cass utilizes a premium fat burner to burn stored fat, suppress appetite cravings, and kickstart your metabolism to burn more calories all in efforts to see those weight loss and fat loss goals become reality.
2022 INBA Capital City Championships Results
The 2022 INBA Capital City Championships took place on Saturday, April 16, 2022, in Davis, California. Julian Irvin led the way to win Men’s Bodybuilding and was awarded the Most Muscular Award. Irvin served in the military and trained himself for the show. Winning this event earned Juilain Irvin his PNBA Pro Qualification.
INBA Capital City Championships Recap and Outstanding Athletes
Other standout athletes include Bunthoeum Ham, an active USA Navy recruit whose posing was magnificent. It paid off for Ham after attending the INBA PNBA Workshop held May 19 in Corona, CA, where he received posing tips from PNBA professionals Derek Joe and Dr. Peter Chchonski. This show was also his first time competing, and he took home first place in Classic Physique Open, won Best Poser, and walked away with a PNBA Pro Qualification.
Diego Garcia is another competitor to take notice of. It was Garcia’s first time competing, and he won both the Men’s Physique Novice and Open classes. The competition was fierce, though, so two PNBA Pro Qualifications were awarded in the Men’s Physique Open class, both the first and second place finishers – Diego Garcia and Heinrich Stohner. It’s a rare circumstance; however, when the competition is close, Denny Kakos or the CEO Diana Kakos may award two pro cards in the same category.
PNBA pro and multi-media athlete Marc Cheatham also appeared and awarded the Men’s Physique open category.
It wasn’t just a happy turnout for the boys. Women ranging from their mid-20s – to 50s were inspirational. For example, Julie Romeros began a weight loss journey in October 2020. Initially, Romero only wanted to lose 20 lbs. But once the pounds started coming off, she kept going. She’s lost a total of 61 lbs so far and wants to inspire others to take a step toward a healthy future. Betty Mayes is another inspirational woman competitor who’s lost 41 lbs. And Analyssa Navaros proves how fabulous you can look after bearing two children.
Additionally, Julie Hall and Mary Haynes were awarded their PNBA Pro Qualifications. Hall won both the Grand Masters Figure and Open Figure, and Mary Haynes won Figure Masters. The Bikini Divas Open category was a close one, but Aubrie Koll had what it took to win and earn her PNBA pro qualification.
Iron Man Magazine and Pro City Supplements provided prizes to the winners.
INBA Competition Info
The INBA welcomes all levels of fitness and bodybuilding and includes a variety of categories. Some of them are Body Quest (weight loss transformation), Bikini Diva Mama Category (women who have had children 1-3 years ago from the competition date, and Beach Body (entry-level category to Men’s Physique).
Each International Natural Bodybuilding Association (INBA) competition competitors earn the chance to make Professional Natural Bodybuilding Association (PNBA) Qualification – a chance to compete as a professional athlete in the PNBA league. Although, the PNBA Qualifier doesn’t earn their PNBA pro status until the athlete competes on the PNBA stage. The PNBA offers pro qualifications in the following categories: Open, Masters 40-49 (age), and Grand Masters Bodybuilding 50-59.
When it comes time for competition, the INBA PNBA offers special/bonus awards – Best Poser, Most Muscular, Best Presentation, and Most Symmetrical. Also, the World President and Founder Denny Kakos or the event’s promoter will choose an athlete to win “The Best In Show Award,” which is a unique award that sometimes consists of an INBA/PNBA shield. Awards are given to standout athletes the judges liked.
Any athlete who competed at INBA Capital City Championships qualifies to compete in Team USA on September 23-24 in Las Vegas, NV.
The results from the competition have been announced. Below is the full breakdown of the 2022 INBA Capital City Championships.
2022 Capital City: All Division Winners
Men
Beach Body: Raymond Robinson
Men’s Bodybuilding: Julian Irvin
Classic Physique – Open: Bunthoeun Ham
Men’s Physique – Teen (13-19): Jayden Cross
Men’s Physique – Junior (20-23): Diego Garcia
Men’s Physique (Novice): Diego Garcia
Men’s Physique (Open): Diego Garcia
Women
BodyQuest Transformation: Julie Romero and Betty Mayes
Ink/Tattoo: Christi Robinson
Sport Model – Novice: Gloria Reyes
Figure – Masters (40-49): Mary Haynes
Figure Grand Masters (50-59): Juli Hall
Figure Open: Juli Hall
Wellness: Gloria Reyes
Bikini Divas – Mama’s 3 Child Uner 3 Year: Analyssa Navarro
Bikini Divas – Grand Masters (50-59): Christi Robinson
Bikini Divas – Jr Masters (35-39): Gloria Reyes
Bikini Divas – Novice: Melissa Vejar
Bikini Divas – Open: Aubrie Koll
Special Awards
Most Muscular: Julian Irvin
Most Symmetrical: Juli Hall
Best Poser: Bunthoeun Ham
Best Presentation: Analyssa Navarro
INBA Shield: Julie Romero
Trainer Appreciation: Forever Fit by Paul & Marley Urciaga
2022 INBA City Capital Championships Breakdown
Beach Body
First Place – Raymond Robinson
Men’s Bodybuilding
First Place and PNBA Pro Qualification Awarded – Julian Irvin
Second Place – Myles Miller
Classic Physique Open
First Place and PNBA Pro Qualification Awarded – Bunthoeum Ham
Second Place – Myles Miller
Third Place – Aaron Garcia
Men’s Physique – Teen (13-19)
First Place – Jayden Cross
Men’s Physique – Junior (20-23)
First Place – Diego Garcia
Second Place – Andres Rivera
Men’s Physique (Novice)
First Place – Diego Garcia
Second Place – Yoandy Hierrezuelo
Third Place – Jayden Cross
Fourth Place – Darwin Hercules
Men’s Physique (Open)
First Place and PNBA Pro Qualification Awarded – Diego Garcia
Second Place – Heinrich Stohner
Third Place – Felix Valencia
Fourth Place – Yoandy Hierrezuelo
BodyQuest Transformation
Julie Romero
Betty Mayes
Ink/Tattoo
First Place – Christi Robinson
Sport Model – Novice
First Place – Gloria Reyes
Second Place – Julie Romero
Figure – Maters (40-49)
First Place – Mary Haynes
Figure Grand Masters (50-59)
First Place – Julie Hall
Second Place – Katrina Finley
Figure Open
First Place and PNBA Pro Qualification Awarded – Julie Hall
Second Place and PNBA Pro Qualification Awarded – Mary Haynes
Third Place – Katrina Finley
Wellness
First Place – Gloria Reyes
Bikini Divas – Mama’s 3 Child Under 3 Year
First Place – Analyssa Navarro
Bikini Divas – Grand Masters (50-59)
First Place – Christi Robinson
Bikini Divas – Jr Masters (35-39)
First Place – Gloria Reyes
Bikini Divas – Novice
First Place – Melissa Veiar
Second Place – Analyssa Navarro
Third Place – Bailey Lewis
Bikini Divas – Open
First Place and PNBA Pro Qualification Awarded – Aubrie Koll
Second Place – Melissa Veiar
Third Place – Analyssa Navarro
Fourth Place – Yasmin Delgado
Most Muscular
Julian Irvin
Most Symmetrical
Juli Hall
Best Poser
Bunthoeum Ham
Best Presentation
Analyssa Navarro
INBA Shield
Julie Romero
Trainer Appreciation
Forever Fit by Paul & Marley Urciaga
Generation Iron wishes to congratulate all the outstanding athletes who earned a win at the 2022 INBA Capital City Championships!
Larry Wheels Shares Deadlift Workout Featuring Different Variations
Larry Wheels continues to train for his appearance during the Middle East’s Strongest Man Competition.
Larry Wheels has gained major popularity as a powerlifter because of his incredible feats of strength shared on social media. This time around, Wheels is preparing to take the stage and did so with a huge deadlift workout sharing some of his favorite variation.
Wheels will compete in the Middle East’s Strongest Man competition and this is one of the reasons he went back to the beginning when looking at deadlifts. He took to YouTube to share his most recent workout.
“For the longest time since I have been a hardcore powerlifter, I have not done any deficit pulls or any block pulls, any speed pulls. These are the building blocks of a huge deadlift,” Wheels said.
Larry Wheels took it back to the beginning when it comes to deadlifts. Below, you can find his workout plan that he used to work on areas of the deadlift.
Larry Wheels Deadlift Workout
Block Pulls
Wheels began this workout with block pulls using explosive motions to get the weight in the air. While performing these reps, Wheels kept his arms long in order to reduce the range of motion. He began with warmup sets before moving toward nine working sets.
During warmups, Wheels ranged from 135 pounds to 365 pounds. During his nine working sets, Wheels kept 405 pounds on the bar and banged out eight reps per set.
“What do you think will be more effective for building strength? Me hitting 700 pounds for three to five reps for one set or hitting 72 reps with 405 pounds over nine sets. So this is why working with lighter weight, high volume is so effective. You can not get that kind of volume with 80-90 percent of your max for one set,” Wheels said.
Below, you can find how Wheels navigated his sets during block pulls:
Warm-Ups
5 reps of 135lbs
4 reps of 185lbs
2 reps of 225lbs
1 rep of 275lbs
1 rep of 315 lbs
1 rep of 365lbs
Working
9 sets of 8 reps of 405 pounds
Deficit Pulls
Larry Wheels then moved onto deficit pulls, which is a different variation because Wheels is on a two-inch thick pad, not the weight itself. He began by completing five sets of eight reps with 405 pounds. After the block pulls, Wheels did not take as much of a warmup and was able to jump right into working sets.
“When you’re starting from roughly an inch or an inch and a half lower than you would in a block pull. So when you pull from the floor, you’ll find it easier. You’ll find more confidence, more explosively from deficit pulls,” Wheels said.
High-Volume Training
Larry Wheels continued his workout with three different movements that showed high-volume strategy. He moved onto leg presses following his two different deadlift variations. Next, Wheels took on some grip-strength training. He began with a 2.5 certified captain of crush grippers. He moved onto 3 calibre gripper before taking a shot at 3.5, which he was unable to crush.
The final workout of the day was box jumps. This was completed in a few sets before taking on an arm wrestling match to end the video.
Larry Wheels continues to be one of the most-exciting powerlifters and has an excellent presence on social media. When he releases a workout, it is something that will have to be taken seriously and is a great way for lifters to find new ways to train.
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