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2022 Caribbean Grand Prix Bermuda Pro Results
Here are the full results from the 2022 Caribbean Grand Prix Bermuda Pro!
The 2022 Caribbean Grand Prix Bermuda Pro took place over the weekend with athletes looking for qualification to the 2022 Olympia. Hamilton, Bermuda was the place where Bikini and Wellness competitors got a chance to show what they can do. It was highlighted by victories from Eli Fernandez in Bikini and Barbara Cesar in Wellness.
Casey DeLong highlighted a small group of Wellness competitors in this event. She competed at both the 2021 Olympia and 2022 Arnold Classic. They both ended in top-10 finishes setting up for a big 2022 season. Lorena Ragusa were also considered contenders in this small but talented division.
In Bikini, it was Alessia Facchin who was expected to perform well. She finished sixth at the Arnold Classic at the beginning of March. This would give her a chance to compete at the Olympia and test her physique against some of the best in the world.
The full results from the show have been announced. Checkout the full breakdown from the show below and find out who earned qualification to the Olympia!
2022 Caribbean Grand Prix Bermuda Pro: All Division Winners
Bikini: Eli Fernandez
Wellness: Barbara Cesar
2022 Caribbean Grand Prix Bermuda Pro Breakdown
Bikini
First Place – Eli Fernandez
Second Place – Ashlyn Little
Third Place – Alessia Facchin
Fourth Place – Elisangela Angell
Fifth Place – Nittaya Kongthun
Sixth Place – Samantha Kucera
Wellness
First Place – Barbara Cesar
Second Place – Lorena Ragusa
Third Place – Mariela Peres Carvalho
Fourth Place – Casey DeLong
Fifth Place – Nerilde Garcia Strey
Sixth Place – Celeste Morales
2022 Caribbean Grand Prix Bermuda Pro Official Scorecards
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Caribbean Grand Prix Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Simeon Panda Profile & Stats
The biography, life, and accomplishments of Simeon Panda
Photo via @simeonpanda Instagram
Simeon Panda is a bodybuilder and fitness model who knows all about health and fitness, and his physique is further proof. With a dedicated work ethic and hardworking attitude, Simeon has amassed a massive following on social media where he promotes himself and his health and fitness advice for those seeking it.
Below is a complete breakdown of Simeon Panda’s profile, stats, biography, training, and diet regimens.
Full Name: Simeon Panda
Weight
Height
Date Of Birth
225-235 lbs.
6’1’’
05/28/1986
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
British
Photo via @simeonpanda Instagram
Biography
Simeon Panda’s journey all started in London, England. Active as a kid, he struggled with being too skinny at times and sought to make a change to a more muscular physique. As he got older, he bounced from job to job, holding a host of positions as he navigated through life in attempts to find his niche.
When he fell in love with training, he realized he could make a career out of it and used his love of working out to not only better himself, but the lives of those around him. What started as blog posts has since grown into a full blown website full of apparel, training tips, and lifting guides so others can be as jacked as he is.
Now a bodybuilder, fitness coach, and entrepreneur, he has amassed a social media following of nearly 8 million subscribers and has since made the move to Los Angeles to pursue acting. With warm weather, close proximity to everything so he can operate a more efficient business, and being in the entertainment hub of America, Panda continues to better himself as well as others in his pursuit for optimal health and fitness.
Training
Simeon works with many routines to continue to craft his shredded physique. Whether it be free weights, machines, or more circuit style workouts, Simeon is able to challenge his muscles and give them a real burn for the most effective growth possible.
What you will find from Simeon are typically workouts that do include heavy lifts to build larger muscle, however, for something like a fat burning circuit, more intense movements like high knees, mountain climbers, burpees, and plank rolls, are never out of the question.
Photo via @simeonpanda Instagram
Nutrition
Like all bodybuilders and fitness models, Simeon puts a real emphasis on his diet. Eating only the best foods possible, what you will find with Simeon is a great balance of macronutrients and those whole foods sure to fire you up to see the best gains possible.
Foods like chicken, tuna, salmon, and other lean meats make up his protein intake. For carbs, you will see oats, whole grain rice, and sweet potato, among other healthy carb sources. To round it out with fats, foods like avocados and those fish sources provide omega-3’s and a healthy source of fats for the best gains possible.
Supplementation
While Simeon uses his own supplements of choice to power his workouts, as well as growth and recovery, there are some staple products on a bodybuilder’s shelf. A protein powder is perfect for seeing gains and will work to pump you with vital protein to aid in things like muscle growth, recovery, and even weight loss.
A pre-workout supplement will provide for serious energy and muscle pumps so you can take full advantage of every workout without suffering from unwanted fatigue. A shredded aesthetic does not come easy and fat burners can be game changers for they will kickstart your metabolism, suppress your appetite, and allow for the more calorie burn to give you the best benefits possible.
William Long Profile & Stats
The biography, life, and accomplishments of William Long
William Long is a half-Caucasian half-Korean International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on April 24, 1987. William Long is known as “The OG” after becoming the first PNBA Men’s Physique Natural Olympia Champion. He’s the reigning 3x champ and an INBA PNBA Hall of Fame Inductee.
William Long was also the first natural athlete to sign a multi-media contract with the INBA PNBA, Generation Iron, and Iron Man Magazine.
Below is a complete breakdown of William Long’s profile, stats, biography, training, and diet regime.
Full Name: William Long
Weight
Height
Date Of Birth
165 lbs (in-season), 180-190 lbs (off-season)
5’8″
04/24/1987
Division
Era
Nationality
Men’s Physique
2010
Half-Caucasian, Half-Korean
Biography
William Long was born in Fort Polk, Louisiana, on April 24, 1987. Although, he moved a lot being an army brat growing up. He credits Virginia for being the state he grew up in. However, he’s been residing in California since 2009.
William Long attended West Virginia University and initially majored in pre-veterinary medicine until he realized his true passion lay in health and fitness. Long then switched his major to Human Nutritional Sciences. He also holds a criminal justice associate’s degree and is a certified personal trainer through American Council on Exercise (ACE).
William Long is the number one ranked Men’s Physique competitor worldwide. He dominates this division and has won 3 gold medals at Natural Olympia, never placing below second in the six Natural Olympia shows he’s competed in.
Competition History
2021 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2021 PNBA/INBA Mr. and Ms. USA: 3rd Place Pro Men’s Physique
2019 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2019 PNBA/INBA World Cup: 1st Place Pro Men’s Physique
2019 PNBA/INBA Battle Against Cancer: 1st Place Pro Men’s Physique
2017 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2017 PNBA/INBA Night of the Natural Champions: 2nd Place Pro Men’s Physique
2016 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2016 PNBA/INBA Team USA: 1st Place Pro Men’s Physique
2015 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2015 PNBA/INBA Team USA: 3rd Place Pro Men’s Physique
2013 NPC Team USA: (no placement)
2012 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2012 NPC Los Angeles Grand Prix: 1st Place Open Men’s Physique Class B
2012 NPC Los Angeles Championship: 3rd Place Open Men’s Physique Class B
2012 INBA Iron Gladiator:
1st Place Novice Men’s Bodybuilding
3rd Place Men’s Open
2011 INBA Mr. & Ms. Los Angeles:
1st Place Novice Men’s Bodybuilding
3rd Place Men’s Open Bodybuilding
2011 INBA Iron Gladiator: 1st Place Novice Men’s Bodybuilding
William Long’s Workout Plan
William Long said there’s nothing special about his workout plan and stated, “I go to the gym and bust my ass.” He’s tried various protocols and has found that consistency is the most important.
Currently, Long does a typical “bro split,” training a separate muscle group once per week, five days a week, with two rest days. And he limits cardio. Instead, he likes to focus on his step count to preserve muscle and help with recovery.
William Long trains from home and consistently does basic compound movements such as barbell bench press, barbell row, barbell squat, and barbell overhead press with heavy weight and high intensity.
Below is what a typical workout looks like for William Long.
Day 1 – Legs
Leg Extension Superset Leg Curl: 5 sets x 15, 12 10, 8, 6 reps
Smith Machine Squat/Barbell Squat: 5 sets x 15, 12, 10, 10, 8 reps
Leg Press (5th Set Triple Drop Set): 4 sets x 15, 12, 12, 10, 10 reps
Stiff-leg Barbell/Dumbbell Deadlift: 5 sets x 15, 12, 12, 10, 10 reps
Walking Dumbbell Lunge: 3 sets x 20 reps
Day 2 – Chest and Triceps
Incline/Flat Barbell/Dumbbell Bench Press: 6 sets x 15, 12, 10 10, 8, 8 reps
Single-arm Hammer Strength/Dumbbell Incline/Flat Chest Press: 3 sets x 10 reps
Cable Chest Fly Superset Cable Chest Press: 4 sets x 10 reps/ 4 sets x 15 reps
Seated Overhead Dumbbell Extension: 3 sets x 12, 10, 10 reps
Cable Pushdown (Rope Attachment): 5 sets x 15, 15, 12, 12, 12 reps
Day 3 – Back and Biceps
Wide Grip Lat Pull-down: 4 sets x 15, 12, 12, 10 reps
Underhand Grip Pull-down: 4 sets x 12, 12, 10, 10 reps
Bent-over Barbell Row: 4 sets x 12, 10, 10, 8 reps
One-arm Dumbbell Row: 3 sets x 12, 10, 10 reps
Barbell Deadlift/Rack Pull: 4 sets x 10, 10, 8, 6 reps
Overhead Lat Pull-down/Dumbbell Pullover: 5 sets x 12-15 reps/4 sets x 12, 12, 10, 10 reps
Barbell 21’s: 3 sets x 21 reps
Dumbbell Hammer Curl: 3 sets x 10-12 reps
Day 4 – Shoulders
Seated Dumbbell Shoulder Press: 5 sets of 15, 12, 12, 10, 10 reps
Standing Dumbbell Lateral Raise: 5 sets of 15, 12, 12, 10, 10 reps
Bent-over Dumbbell Rear Raise: 5 sets of 15, 12, 12, 10, 10 reps
Barbell Upright Row: 4 sets of 10 reps
Seated Arnold Press Drop Set (Whole Rack): 1 set x 6 reps
Day 5 – Chest and Back
Flat Dumbbell/Machine Chest Press Superset Pull-up/Lat Pulldown: 4 sets x 15, 12, 10, 10 reps
Incline Dumbbell Fly Superset Machine Row: 4 sets x 15, 12, 10, 10 reps
Dips: 3 sets x failure
Dumbbell Pullover: 3 sets x 10-12 reps
Decline Pushup Superset Pushup Superset Knee Pushup: 1 set x failure
*Note: Rest one minute or less between sets.
What Are William Long’s Favorite Exercises?
William Long stated his favorite exercises below.
“Deadlifts are without a doubt my favorite exercise. There’s nothing like pulling heavy weight off the ground. Deadlifts engage the entire body and give you a greater boost in testosterone and growth hormone than any other exercise, in my opinion.
Barbell rows are a close second. Again, pulling heavy weight. Heavy rows have developed my back width and density more than anything else.
Pullover Press is an old school compound exercise I attribute most to the development of my triceps. It’s a total upper body movement that is a combination of a pullover and close grip bench press. It really opens you up.”
Nutrition
Below is a written statement of William Long detailing his nutrition.
“As far as my diet goes, it’s pretty basic. I try to incorporate the most nutrient-dense foods possible within my calorie allotment and macronutrient breakdown. Whether it’s pre-contest or off-season, I eat the same meals. The only difference is quantity.
When I diet down for competition all I do is gradually reduce what I have already been eating. My macronutrient breakdown is normally 1-1.15g protein/lb bodyweight, 20-25% of my calories from fats, and the remainder of my calories filled by carbs.
Some unique foods I like to incorporate are kimchi and sesame oil. What I believe helped improve my physique the most was paying attention to my electrolytes balance. I included more potassium-rich foods like spinach, bananas, and potatoes.
I also measured my salt. I have never felt better during a prep. Everything is weighed and measured so everything can be controlled and easily manipulated.”
Meal Plan
Below is what a typical day of eating looks like for William Long.
Upon Waking: Drink at least 20 oz cold water.
Meal #1: Fish oil, 1 serving fiber, 1 serving greens formula, 1 serving whey, 140 g blueberries (fresh or frozen; wild preferred), 2 bananas, 3 whole eggs, 1 cup (8 oz) unsweetened coconut milk, 75 g spinach (raw weight), ¼ tsp pink sea salt
Meal #2: 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups Jasmine white rice (cooked measure), ¼ tsp pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)
Pre-Workout (within 30 min of): 1 serving whey, 1 serving pre-workout, 1 banana
Post Workout (immediately afterward): 1 serving whey 1 banana
Meal #3: Fish oil, 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups Jasmine white rice (cooked measure), 1 tbs toasted sesame oil, ¼ tsp pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)
Before Bed: Drink at least 20 oz water 1 serving of ZMA.
Supplements
Below are the supplements William Long takes.
Personal Life
William Long is an active serving member of the United States Air Force as part of the security force (military law enforcement). In addition, Long is a certified personal trainer and contest prep coach. He’s been married since 2016 and has a one-year-old son, Owen.
William Long enjoys tasting new food and loves going to the cinema. He’s also a fan of Bourbon.
2022 Kuwait Classic Pro Results
Here are the full results from the 2022 Kuwait Classic Pro!
The 2022 Kuwait Pro headlined a weekend that featured many bodybuilding competitions all over the world. Many of the top competitors in three division flocked to Kuwait on Friday to fight for qualification to the 2022 Olympia. In the end, it was Urs Kalecinski leading the way with a title in Classic Physique.
Kalecinski came into the event as the biggest name on the card. He was competing for the third consecutive week after two strong showings at big-name shows. Kalecinski finished third in Classic Physique at the Arnold Classic before winning the Boston Pro. Desite having his Olympia qualification already, Kalecinski wanted to return to the stage one more time.
In Men’s 212, Naser Mohamed entered as one of the favorites to win the title. It was Anwar Al Balushi who highlighted the show with victory in the division. The Kuwait Pro gave competitors a chance to show what they have against others in the area.
There were a total of three divisions at the 2022 Kuwait Classic Pro. The full results have been announced. You can find the breakdown of each event below!
2022 Kuwait Classic Pro: All Division Winners
Classic Physique: Urs Kalecinski
Men’s Physique: Coming soon!
Men’s 212: Anwar Al Balushi
2022 Kuwait Classic Pro Full Results
Classic Physique
Full results coming soon!
First Place – Urs Kalecinski
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s Physique
Full results coming soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s 212
Full results coming soon!
First Place – Anwar Al Balushi
Second Place – Jafar Ghaffarnezhad Azizi
Third Place – Naser Mohamed
Fourth Place –
Fifth Place –
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2022 IFBB Kuwait Classic Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Hafthor Bjornsson Shares Full Day Of Eating During Boxing Diet
Hafthor Bjornsson recently shared what he eats per day while preparing fo fight against Eddie Hall.
Hafthor Bjornsson quickly built a reputation as one of the best strongmen in the world. He has been making the transition to boxing and is preparing to fight Eddie Hall on Saturday night. Since making the move to the ring, Bjornsson has changed his diet plan significantly and recently shared a full day of eating.
Bjornsson is a former World’s Strongest Man who has the world record deadlift with a 501kg lift. He used to eat many meals consisting of different fats in order to keep weight on and be able to compete at a high level during competition. Since switching over to boxing, Bjornsson has lost nearly 100 pounds and has built a shredded physique.
Bjornsson joined Men’s Health for an interview taking viewers through a full day of eating.
Meal 1
8 ounces beef tenderloin
2 whole eggs
110 grams oatmeal
150 grams berries
1 glass orange juice
Meal 2
8 ounces beef tenderloin
100 grams green veggies
140 grams white rice
Meal 3
8 ounces codfish
300 grams potatoes
100 grams green veggies
Meal 4
8 ounces salmon
140 grams white rice
100 grams green veggies
Meal 5
Bjornsson wanted to make sure that his final meal of the day felt like a dessert but still had the necessary benefits to his diet. He has found a way to do so and this is a recipe many others could get on board with.
Thor’s Skyr, a prebiotic similar to Green yogurt.
100 grams berries
30 grams peanut/almond butter
Despite his strict diet, Hafthor Bjornsson admits to indulging in a cheat meal every now and then. His favorite dessert is an Icelandic dish called bragoarefur. This is a type of ice cream that is mixed with different candies. There are other ways that Bjornsson likes to include cheat meals into the week.
“On a cheat day, I would eat anything that my stomach desires. Sometimes it’s ice cream, sometimes it’s Pizza. Sometimes burger, sometimes Sushi. Whatever I desire, I eat.”
It is no surprise that Hafthor Bjornsson was able to make this incredible transition once he began boxing. Aside from the different training methods, he has completely changed his diet plan and found one that works for him. As he prepares to take on Hall on Saturday night, Bjornsson has made sure to build the right physique and it has been an incredible transformation.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Tony Pearson: Uniqueness Is Missing From Pro Bodybuilding Physiques Today
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Tony Pearson picks his top 5 bodybuilders of all time and laments the lack of uniqueness in modern bodybuilding physiques.
What started as a discussion about the greatest bodybuilder physiques of all time pivoted into a conversation about modern bodybuilding vs past eras. Tony Pearson has a hard time picking the top 5 greatest bodybuilders of all time – because so many classic bodybuilding legends held truly unique physiques. It’s a kind of stamp of originality that Pearson doesn’t see as much in pro bodybuilding physiques today. In our latest GI Exclusive interview, Tony Pearson explains how uniqueness is the missing X factor in modern bodybuilding.
During our conversation with Tony Pearson, we asked him to list his top 5 favorite bodybuilding physiques of all time. He started listing off names such as Sergio Oliva, Arnold Schwarzenegger, Frank Zane, and Franco Columbu. We noticed one commonality in his list – they were all Golden Era bodybuilders with a bigger focus on aesthetics rather than mass monster size.
We pointed this out and asked him about more modern legends such as Ronnie Coleman, Dorian Yates, and Phil Heath. Tony Pearson acknowledges that they are true legends – but perhaps due to primarily competing in the 70s and 80s, Pearson has a particular taste for the more aesthetic golden era.
That being said, he also believes that the most current era of bodybuilding is missing a certain x-factor. Tony Pearson isn’t criticizing modern bodybuilding’s work ethic or skill. Rather, he believes that there is simply a lack of uniqueness in the pro bodybuilding physiques we see on stage today.
“I mean you can’t say who’s the top five because everybody is unique,” Tony Pearson states in our interview. He continues:
“And that’s what we are missing I think today – is the uniqueness of the pros. Because in those days you can cover the face and hold a picture – you know who that is. You know who’s back that is. You know who’s bicep that is. You know who’s legs those are. You know. You know’s abs. Who does that vacuum. We know. And that’s unique. You’re a unique piece of work.”
Tony Pearson goes on to mention Kai Greene, seemingly the most recent pro bodybuilder he can think of that felt unique in his physique as well as his posing. In fact, a lot of the uniqueness can also come in the form of posing. Something that the modern bodybuilders are stuck living in the shadow of from previous legends.
Tony Pearson doesn’t seem to be blaming today’s pro bodybuilders for lack of trying. When it comes to posing, modern bodybuilding simply suffers from being compared to so much that came before. He explains:
“Everyone is copying everyone else now. The guys in the Classic Physique – I can say oh that’s Shawn Ray’s pose or that’s Flex Wheeler’s pose or that’s a Zane pose. I can recognize all the poses from the old time guys”
Tony Pearson has an interesting point. There are now points of reference to other famous bodybuilders. For example, Nick Walker is often being compared to the likes of Dorian Yates and even Ronnie Coleman do to his similar humongous physique. He’s not just “Nick Walker: The One and Only.” He’s “Nick Walker: The Second Coming Of Dorian Yates.” That changes the conversation and perspective on today’s athletes.
Tony Pearson acknowledges this. “It’s hard work,” he goes on to say in our interview. It’s in some ways harder work than the older generations. The Golden Era was pioneering bodybuilding as we know it today. Is there any room left for something truly new in the sport? Or will today’s athletes always be compared in some way, shape, or form to a previous legend?
You can watch Tony Pearson go into full detail on this topic by watching our latest GI Exclusive interview segment above!
Joey Swoll Uses Video Of Ego Lifter To Show Example Of Toxic Gym Culture
Joey Swoll has been speaking out against toxic gym culture and shared another example of it here.
Joey Swoll has continued to discuss toxic gym culture on social media in many ways. This is something that he feels strongly about and has made it a point to call out gym-goers who either make fun of or show up someone else trying to better themself. In his recent video, Swoll speaks on a video of an ego lifter taking over a lift.
In Swoll’s TikTok video, a gym-goer is seen attempting a new PR and struggling with the weight. Another lifter goes over and begins working with the weight in different ways. Rather than helping and encouraging, the ego lifter feels the need to show up the person who was initially working with the bar.
This is something that Swoll does not condone and explains that it is just another example of toxic gym culture.
““One of the things that upsets me most in the gym is people thinking they’re better than others simply because they’re bigger or stronger, you’re not. Just because you can lift more, doesn’t give you the right to treat people poorly.
You saw an opportunity to shame him and embarrass him for likes and attention on social media. This is toxic gym culture. You could have done two things, you could have gone over, helped him, encouraged him, and helped him with form or, you could have simply minded your own business. Be better than that.”
This is an instance where Joey Swoll believes help should have been offered. There are many examples of toxic gym culture and TikTok has turned into a platform where users call some out.
Primarily, there have been call-to-actions on the social media platform urging males to behave better in the gym and not make females uncomfortable. This was a word to gym-goers and even in some cases employees. Swoll’s account is a bit different as he explains the correct techniques of lifts if they are being made fun of.
In previous videos, Joey Swoll has shown gym-goers being called out for performing unorthodox lifts, such as drag curls and partial reps of lateral raises. Swoll quickly explains the lift and how it is not wrong just because it looks strange.
This has been extremely popular as Joey Swoll is calling for behavior in the gym to be better. This can happen in all ways beginning with all lifters focusing on themselves and not the interest of others.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Watch Hafthor Bjornsson vs. Eddie Hall Boxing Match On Saturday Night
Hafthor Bjornsson and Eddie Hall are set to step in the ring. Here is how to tune in!
Hafthor Bjornsson and Eddie Hall are finally prepared to step in the ring for a fight that is about two years in the making. The much-anticipated bout between the two former strongmen will take place on Saturday night at the Dubai Duty Free Tennis Stadium in the United Arab Emirates. Here is how you can tune into the “Heaviest Boxing Match in History.”
How to Watch
The fight will be streaming on Segi TV. A subscription is not needed to tune in. Viewers will not be required to have an account or register. Bjornsson and Hall are scheduled to step in the ring at 8:30 PM ET. This will also be the site of a six-episode documentary of events and preparation leading up to the fight.
The boxing match is scheduled for six three-minute rounds. The fighters will wear 12-ounce gloves with one referee in the ring.
Hafthor Bjornsson vs. Eddie Hall History
This is a fight that has turned personal. Hafthor Bjornsson and Eddie Hall almost came to blows during their first face-off. Bjornsson claims that he was unaware of the meeting and that it was a setup by Hall. During the face-off, both men proceeded to spit on each other before having to be restrained. There were also some personal jabs made during the press conference. This is just adding even more fuel to the fire.
Hafthor Bjornsson and Eddie Hall are both former winners of the World’s Strongest Man competition. Hall became the first man to deadlift 500kg before Bjornsson was able to beat his record by a single kilogram. Once they made the transition to boxing, it was clear that this would be an intense meeting. Hall was forced to pull out of their scheduled bout in September due to a torn tricep.
Once hall returned to training and a new date was set, he wanted to take it up a notch. There was an original offer of $100,000 to the charity of the winner’s choice. This has been bumped up to $200,000. Hall wanted to step it up even further but Bjornsson had something different in mind. The loser will now have to get a tattoo of the winner’s name somewhere on their body.
The time has finally come for the two men to get a chance at each other. Fans will be able to tune in for free and watch as Hafthor Bjornsson and Eddie Hall duke it out in the ring.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
7 Changes Everyone Should Make To Their Training Programs – Today
Changes You Need To Make Your Workout Plan Today
Believing that their training program is foolproof is one of the biggest reasons why people don’t see the results they have been hoping for. You should constantly be making adjustments to your training program to keep your muscles guessing.
You could make all these changes at once or a couple of them at regular intervals. If you have hit a plateau or aren’t growing as fast or as big as you would like, you need to make these modifications to your training program.
Intensity
Intensity includes but is not limited to the number of repetitions. You should constantly change the number of sets, rest times, and weights to shock your muscles into growing. If you don’t break a sweat throughout your workout – you’re doing it wrong.
You have to get outside your comfort zone to see favorable changes in your physique. Sticking to the vanilla training program where you perform 12-8 reps and 3 sets of an exercise isn’t going to get you anywhere.
Advanced Training Principles
Bringing a new dimension to your workouts by using advanced training principles like super-sets, dropsets, intraset stretching, blood flow restriction (BFR) can take your gains to a new level.
Your muscles grow bigger and stronger when they are put under unfamiliar stress. The advanced training techniques can be the stimuli required to spark new growth. Using some of these techniques correctly requires you to be on an advanced level.
Adding What You’ve Been Avoiding
Almost everyone has something they have been putting off for the longest time. It could be cardio, squats, HIIT circuit training, etc. Making these things a part of your routine can ignite positive change.
Most people tend to avoid certain things because they find them hard. After you add them to your workouts, you might realize that it was all your body needed and you had been avoiding them for a reason.
Rep Speed
Tweaking the rep speed is one of the most underutilized ways of getting the most out of your workouts. There are a million combinations of how you could change the rep speed to constantly shock your muscles.
You can change the amount of time you take on the concentric (upward) and eccentric (downward) movements, and on the pause at the top and bottom of the lift. An example of this would be 5-1-1-2, i.e. five seconds on the eccentric movement, a second’s pause at the bottom, one second on the concentric motion, and a two-second contraction at the top.
Experimenting With A Training Partner
Training with a buddy can increase your input and output. You might be able to lift heavier weights and do more reps with a spotter. You also greatly reduce the chances of an injury while performing compound lifts.
On the flip side, training with a partner isn’t for everyone. If your partner has a big mouth, bad personal hygiene or isn’t an experienced lifter, they can turn into a liability rather than an asset.
Complete Reprograming
Sometimes it’s better to take a complete re-route. If you have been following a bodybuilding program for a long time, you could try doing a CrossFit, strongman or weightlifter’s training routine.
You could also try a new – but proven – workout program like Y3T, DTP, PH3, etc. You’ll have to put in the time to learn about the different training programs and understand which one is the best for you.
Training Time
By training time, we don’t mean the workout duration. If everything else fails, your best bet would be to change the time of the day you hit the gym at. If you previously worked out at 5 pm in the evening, you should experiment with training at 9 am.
Why so? We’re glad you asked. Sometimes your body doesn’t respond to your workouts because your eating and recovery routine doesn’t fit in well with your training time. Spacing your training, diet and recovery programs well is key to a successful transformation.
How often do you make changes to your training program? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Stronglifts 5×5 vs German Volume Training: Which is Best?
Stronglifts 5×5 vs German Volume Training: Which is Best?
So your training routine has become stale, you have plateaued, and your monstrous gains have stalled, so what do you do?
So do you keep plugging along with the same routine? As the saying goes, ‘if it ain’t broke…..’ but in this case not fixing it means you won’t be able to break the mold, and potentially add to your physique. So with that said, you need to change it up. But the question is, what kind of new routine should you try?
Today I am looking at two hypertrophy based routines: Stronglifts 5×5 program, and German Volume Training (GVT).
Stronglifts 5×5 programme:
This programme is designed to build muscle and strength and was used by the legendary Reg Park.
So How it works:
You only need to train 3 days a week, and you only perform 5 sets x 5 reps on each exercise, this is usually Monday/ Wednesday/ Friday (but can be alternated, but you will need at least a days rest between each session)
To ensure proper recovery, this program advises against training on consecutive days or doing two sessions in one day.
Workout options:
You will need to alternate between workout A and workout B, so workout A would be performed on Monday and workout B on Wednesday and then back to A on Friday.
Workout A. Workout B.
At the beginning of the program start with 50% of your 5 rep max and then add 5lbs/2.5kg of total weight to each exercise (each lift), and then progressively during each week keep doing this until you can’t get 5 reps on all 5 sets anymore.
If you happen to stall on an exercise and cannot perform 5 reps then take off 10% of the weight. This should help get your back on track for that particular session and the decrease in weight should only apply to that session only,, the next workout session should be back to your previous weight load.
This is a great beginner or even a great back to basics program, and it’s also a great program if you don’t have access to any fancy equipment.
This kind of workout is efficient as more muscle groups are being stimulated simultaneously, it is also more functional, it can burn more calories, and because compound movements create more muscle damage, it can lead to the increased levels of testosterone and Growth Hormone (GH).
It sounds like a winning formula to me, so now let’s have a look at German Volume Training.
German Volume Training (GVT) is designed to hit your larger muscle groups with intensity, and it is very simple in its execution: 10 sets x 10 reps.
The premise is that the 10 set method originated in Germany in the 70’s, and was used in the off season by weightlifters to help them gain lean mass, and the GVT method was cultivated further by Canadian weightlifter Jacques Demers.
So Why choose GVT:
This workout will help in maximising blood flow, as the muscles are hit using high volumes, and by repeatedly hitting the muscles with this kind of intensity it will allow for increased muscle hypertrophy.
The Workout:
Ten sets of ten reps, with the same weight for each exercise, so pick a weight which is suitable for that duration, so approximately 50-60% of your 1 Rep Max (1RM)
With a rest period of 60 seconds between sets
So if your 1RM for squat is 315lbs, your weight would be approximately 126-157lbs.
Due to the intensity of the workout one exercise per body part would be sufficient, in my workout plan below I have added some optional exercises too for those that can;t help themselves.
Also this workout should not be exceeded for more than 4 weeks as it could lead to injury.
Workout split:
Monday: Quads + Hams + upper abs
Tuesday: Rest
Wednesday: Chest + Biceps + lower abs
Thursday: Rest
Friday: Back + Triceps
Saturday: Shoulders + Calves + obliques
Sunday: Rest
Monday:
Quads: Front squats: 10 x 10 reps
Leg extension 3 x 10 reps (optional)
Hamstrings: Stiff leg deadlift: 10 x 10 reps
Lying leg curl 3 x 10 reps (optional)
Upper abs: weighted cable crunch 10 x 10 reps
Tuesday: rest
Wednesday:
Chest: DB flat bench press: 10 x 10 reps
DB flyes: 3 x 10 reps (optional)
Biceps: EZ bar curl: 10 x 10 reps
Lower abs: weighted knee raises 10 x 10 reps
Thursday: rest
Friday:
Back: single arm DB row 10 x 10 reps
Weighted pull ups: 3 x 10 reps (optional)
Triceps: lying down EZ bar French press 10 x 10 reps
Saturday:
Shoulders: clean and press 10 x 10 reps
Calves: Seated calf raises: 10 x 10 reps
Donkey calf raises: 10 x 10 reps (optional)
Oblique’s: weighted oblique crunch (with a plate or cables) 10 x 10 reps
Sunday: rest
As with 5 x 5 even though GVT isn’t all compound movements it is still a great regimen for building lean muscle, burning fat and increasing strength.
So which routine is better? A study from 2017 found ‘the 10 sets method, is no more effective than performing 5 sets per exercise for increasing muscle hypertrophy and strength’.
The study also goes on to state that ‘To maximize the training effects, 4–6 sets per resistance exercise is recommended as it appears that muscular hypertrophy will plateau beyond this range and may even regress due to overtraining’
So this would seem to suggest that 5 x 5 would be a more practical approach than GVT but not enough research has been done specifically on 5 x 5.
Conclusion:
So in conclusion 5×5 V GVT? Why not mix it up and combine the two? Such as 10 sets x 5 reps per exercise with a weight load similar to that of GVT, or go a bit heavier and attempt 5 sets of 10 reps, (with a rest pause if you start to fail).
The beauty here is that as long as it works there is no right or wrong routine.
References:
https://journals.lww.com/nsca-jscr/Fulltext/2017/11000/Effects_of_a_Modified_German_Volume_Training.21.aspx
https://pubmed.ncbi.nlm.nih.gov/27102172/
https://pubmed.ncbi.nlm.nih.gov/25932981/
https://pubmed.ncbi.nlm.nih.gov/24732784/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/
https://www.mdpi.com/2075-4663/6/1/7/htm