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These are the Hardest Exercises You Can Do in the Gym
The Hardest Gym Exercises You Should Try
The results you get from working out are directly proportional to the effort you put in. Training your body is a constant battle where you push yourself to shock your muscles with harder exercises in every single workout.
Most people avoid the hard exercises and stick with the easier ones which is why only a few people are successful in transforming their bodies. To see a change in your physique, you need to make these exercises a part of your exercise arsenal.
Squats
Squats are the king of leg exercises. Compound movements are harder to perform as they use multiple muscle joints as compared to the single-joint isolation exercises. Very few people perform the squats with the full range of motion – ass to grass and a strict form.
Deadlifts
Deadlifts are another dreaded exercise and only a few people perform them in their workouts. All the exercises mentioned in the list are hard to perform as they require skill to perform and can take some time to perfect.
Bench Press
Bench press, squats, and deadlifts are the three big compound exercises and are some of the most fundamental exercises you can perform. Lifting heavy on the bench press takes some serious strength and a big heart.
Walking Lunges
Walking lunges add a new level of difficulty to leg training by adding the walking aspect to this exercise. Maintain a full range of motion while performing this exercise. The knee of your second leg should be an inch away from the ground at the bottom of the movement.
Military Presses
As the name suggests, performing the military presses require a military level discipline and a strict form. Most people use momentum to lift the bar above their shoulders or push the barbell forward as they complete the movement in place of pushing it over their heads.
Muscle-Ups
Muscle-ups aren’t for the faint-hearted. Chances are, you might have never even seen anyone perform the muscle-ups at your gym. Muscle-ups require brute upper body strength and a strong core.
Skullcrushers
Skullcrushers are arguably the hardest triceps exercise. To perform the skullcrushers correctly, lock out your elbows at the top of the movement and squeeze your triceps. The barbell should be an inch away from your forehead at the bottom of the movement.
21’s
Bicep pumps will never be the same for you once you do the 21’s. Hold a barbell with a shoulder-width grip and perform seven half repetitions from the bottom to the mid of the full range of motion. Perform the second set of seven reps from the top to the middle of the movement and the final seven reps with a full range of motion. Perform the 21 reps without any rest in between and the 21 reps will be one set.
Planks
Planks are the ultimate exercise for building core strength. Most people make the mistake of slouching their butt or forming a bridge while planking. Keep your core tight and body in a straight line while performing the planks.
Burpees
Burpees are one of the hardest bodyweight cardiovascular exercises. The trick while performing the burpees is to maintain constant intensity. By the end of this exercise, you’ll be gasping for breath and swimming in the pool of your own sweat.
Which is the hardest exercise according to you? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Evato Elements.
Inno Supps Nitro Wood Review To Optimize Circulation & Performance
See gains towards supporting blood flow, improving overall wellness, and more!
Product Overview
Let’s start with a question. How often do you think about your circulation? A good question because so often we don’t think about it. We’re too busy on nutrition, training, and supplementation for muscle growth and fat loss that we are forgetting some of the most vital processes our bodies perform for us. While its easy to take circulation for granted, let’s not forget the fact that good circulation can greatly benefit all of our gains. Inno Supps’ Nitro Wood is a great supplement for enhanced circulation support as we seek the best for all of our gains.
Circulation is obviously important for a number of reasons but most importantly it works to properly and efficiently bring fresh blood and nutrients to your brain and other organs so your body works to its maximum capacity. Good circulation can promote better cell growth, enhance organ function, create healthy skin, and increase recovery so you heal fast from injury and muscle soreness. Nitro Wood does this and much more and is a premium circulation supplement on the market.
Inno Supps Nitro Wood is designed to enhance circulation and offer the best support for better blood flow, sexual function, and stamina.
Inno Supps is a quality sports nutrition company who believes that nutrition should be clean and natural to help improve the lives of others. On top of that, it should also be innovative and delicious, so you don’t feel like you are missing out on any fun. Standing behind its products, Inno Supps is a company producing high quality products for athletes everywhere to succeed.
Nitro Wood Highlights
Inno Supps Nitro Wood is that top tier supplement for you to enhance circulation support for all things gains. Time and time again we see ads for those “premium” supplements only to find out they are full of nonsense. Nitro Wood isn’t one of them. Designed to improve blood flow, amplify sexual function, and supercharge stamina, you work to optimize blood flow with only the best ingredients around.
With 15+ ingredients, each respectively works for benefits like blood vessel expansion, accelerated circulation, natural immune support, and better sex drive. Optimized blood flow works for the best in terms of health and wellness and Nitro Wood delivers just that.
Ingredients
Blood Circulation Blend
Maritime Pine Bark Extract: May reduce swelling of varicose veins while lowering blood pressure and improving heart health (1).
Cinnamon Bark Powder: High in antioxidants, this can relieve inflammation and protect the heart (2).
Beet Root Powder: Good for lowering blood pressure and increasing stamina and muscle strength. It may also help improve brain health and function (3).
Garlic Bulb Extract: Works for better blood pressure, improved memory, and overall better athletic performance (4).
Grape Seed Extract: Can reduce oxidative damage and improve blood flow while reducing blood pressure (5).
Cayenne Pepper Fruit Powder: Can boost your metabolism and digestive health while reducing hunger. It may also help relieve pain.
Other Ingredients
Vitamin C, Niacin, S7 (Coffee Bean Extract, Green Tea Leaf Extract, Turmeric Rhizomes Extract, Sour Cherry Fruit Powder, Blueberry Berry Powder, Broccoli Head Powder, Collards Lead Powder), Hydroxypropyl Methylcellulose, Microcrystalline Cellulose, Silicon Dioxide, Magnesium Stearate
Number Of Ingredients
15+
Number Of Servings
30
Servings Size
2 Vegetarian Capsules
Price Per Serving
$1.07
Price & Effectiveness
Nitro Wood is that amazing supplement to enhance circulation support by improving blood flow, increasing sexual function, and boosting stamina. With 30 servings per container, 2 vegetarian capsules are a serving size to give you all of those valuable nutrients. Inno Supps also has two options to purchase, either as a one-time deal or a 30-day subscription.
Pros
Great benefits to improved circulation, sexual function, and stamina
A vegan- and heart-friendly product
Reputable company backing it
30-day money back guarantee
Cons
Ingredients may be dosed at a lower amount than some would like
Only available on their website
Price: $32.24
Best Way & When To Take
The best way to take Nitro Wood is by taking the two capsules per day either with or without food. For those sensitive to supplements without food, then definitely take with a meal. The nice part is that you can take this any time during the day so it fits into your routine where you want it.
Overall Value
Nitro Wood is a great circulation supplement designed to enhance your circulation support for better blood flow, sexual function, and stamina. With great ingredients and a reputable company backing it, this product can enhance all things gains. What you are really getting is a top tier circulation supplement with great ingredients and the ability to bring your health and performance to the next level. Try Inno Supps Nitro Wood today and see what this can do for all your goals.
Try Inno Supps Nitro Wood 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 Inno Supps and Envato
References
Iravani, S.; et al. (2011). “Pharmaceutical and nutraceutical effects of Pinus pinaster bark extract”. (source)
Gunawardena, D.; et al. (2015). “Anti-inflammatory activity of cinnamon (C. zeylanicum and C. cassia) extracts- identification of E-cinnamaldehyde and 0-methyoxy cinnamaldehyde as the most potent bioactive compounds”. (source)
Clifford, T.; et al. (2015). “The Potential Benefits of Red Beetroot Supplementation in Health and Disease”. (source)
Bayan, L.; et al. (2014). “Garlic, a review of potential therapeutic effects”. (source)
Gupta, M.; et al. (2020). “Grape seed extract: having a potential health benefits”. (source)
Get A Bigger, Stronger Lower Back With These Top 4 Exercises
Building blocks of the game
Though it rarely gets any glory, any serious builder (or laborer for that matter) knows that the lower back is the alpha and omega when it comes to lifting heavy weights. As a former construction worker and bag thrower in the airline industry, I can tell you firsthand how important the lower back is in moving weights in a dynamic motion.
As bodybuilders we’re constantly doing compound movements and putting pressure on our lower back, when that starts to go we lose the stability we need to progress or even maintain. Nobody wants to be a victim, protect your bodybuilding investment with these 4 ways to strengthen your lower back.
Defense
There are two golden rules when it comes to protecting your lower back
-Keep your back straight
-Allow flexion in the bottom position of a lift, just know your limits.
-Keep good posture, even when you walk.
Offense
Now that we’ve got all of the precautions out of the way, let’s get at it. Some of the exercises below have been intentionally modified to concentrate on the lower back; they can also be modified to concentrate on the glutes.
Back raise with band
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What’s great about this exercise is that the band provides resistance on the way up as well as the way down. Increasing as the band stretches and decreasing as you go back to starting position. Do this movement at a controlled but swift speed as your lower back must be able to handle speed and weight in an isolation exercise if it’s going to be able to handle it at high bar speed. Feel free to add weights via kettlebell or dumbbell for extra resistance.
Deficit deadlift
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Besides making every part of your deadlift stronger, this exercise forces you to maintain body awareness and keep your back flat with an anteriorly tilted pelvis in the deficit position, you’ll become better at maintaining good lumbopelvic posture when deadlifting from the floor. This increased lumbopelvic control will make you less likely to get injured when pulling heavy. Start with low weights with a 1-2 inch deficit then slowly work your way up. FORM FORM FORM is everything in this exercise.
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Single leg back extension
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Everyone has one side of their body that’s stronger than the other. The singe leg back extension is a good way for figuring it out. Concentrate on strengthening the deficit on either side for a solid healthy back.
GoodMornings
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It is known as a good morning because of the movement in the erector spinae which resembles the rise out of bed to stretch. The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position while the hamstrings and gluteus maximus work isotonically to perform hip extension. Other muscles are involved in stabilizing weight on the back and maintaining balance.
Try to keep your knees straight as the straighter the knees, the more the hamstrings are stretched and stressed by the movement and this stretch involves them more as the hip extensors.
There you have it, the 4 exercise that will keep your lower back, healthy, fit, and strong and lead to massive gains in the process.
Be sure to follow Generation Iron on Facebook and Twitter.
Be Your Own Trainer: The Only 3 Exercises You Need To Know
The Essentials of Bodybuilding
While there are many components to bodybuilding, 3 of the main essentials are “show”, “performance”, and “”strength”. The “show” is how you look on stage, how your physique shows up on a particular day. The “performance” is would have to do with posing and athleticism. And finally “strength” which allows you to lift heavier, breaking down more muscle fibers and building more mass.
These three elements should allow you to show up prepared for any contest or just look immaculate for the summer. Here are 3 exercises for the 3 essentials of bodybuilding.
The “Show”: Snatch-Grip High Pull
Every builder wants to look yolked. If not, you’d be doing crossfit. Not only do you want the strength and athletic gainz, but you want the sculpted mass look to boot.
The snatch-grip high pull is the perfect exercise for that intimidating larger than life look of a bodybuilder. This exercise targets the shoulder pad area of the delts, traps, and mid-back that give you that “don’t [email protected] with me” look.
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For the high pull, focus on exploding upwards with the lower body and hips to create upward momentum. Then pull the barbell violently toward your neck – anywhere between the nipple line and neck constitutes a high pull. Keep the bar close and the elbows high.
Athleticism: Power Snatch From Hang
This is good for explosive movements, coordination, and full shoulder mobility. The power produced is also very high for this exercise. You get higher acceleration and rate of force development and peak velocity in the power snatch – all elements that are key to ultimate performance in explosive sports.
Step by step instructions provided in the video below.
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Power: Deadlift
We know this isn’t exactly the newest exercise, but if someone said it best…This exercise is still the best hands down for pure, raw strength.
No movement transfers better to strength than picking things up from the floor and carrying stuff with your hands, the two most important tasks in strongman competitions. It’s primitive, yet so true, “I lift things up, I put them down.”
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But at this stage, you know everything about the deadlift, as there’s countless articles written about the benefits of this compound movement. What we will suggest is the Jean-Francois Caron method (Max out on rack deadlifts then 6 sets of 3 reps of floor deadlifts). He’s known for deadlifting over 900 lbs for reps, so I’d take note.
There you have it, these 3 exercises will help you develop three very important components to bodybuilding. Try out these 3 exercises at let us know what you think. Be sure to follow Generation Iron on Facebook and Twitter.
Redcon1’s Aaron Singerman Reveals All On His Falling Out With PJ Braun & Blackstone Labs
Aaron Singerman details his rise in the bodybuilding supplement world and gets honest on falling out with PJ Braun.
Aaron Singerman is a notable name in the bodybuilding industry – mostly for his success in the world of supplements. With the supplement industry so oversaturated – it’s always a major accomplishment when one succeeds to such a high degree. But that doesn’t mean Singerman’s rise didn’t come with some hurdles. Most notably, he had a very public and somewhat dramatic falling out with his former business partner PJ Braun. In our latest GI Exclusive, Aaron Singerman details his rise and also reveals the truth behind is split with PJ Braun and Blackstone Labs.
While Aarong Singerman might be best known for his supplement company Redcon1, he was also involved in the shockingly fast success of Blackstone Labs. Blackstone Labs was known as a more “hardcore” supplement company. Aarong Singerman and PJ Braun worked together to make it such a massive success.
But that success came with a hefty load of drama. Soon after Blackstone Labs cemented itself as a success, Aarong Singerman had a very public falling out with PJ Braun. Not only that, but Singerman eventually left Blackstone Labs completely.
Many rumors swirled around the web as to exactly what happened. Even beyond that, both Singerman and Braun are thought to now be bitter rivals in the public eye. But is that true? And what is the true story about the falling out between these two successful bodybuilding entrepreneurs?
During our video conversation with Aaron Singerman, he explained in honest detail exactly what happened from his perspective. While the entire falling out was surely a long story of multiple events, the broad stroke of it is that the two men started to change in opposite directions.
“As people get older, your values change,” Aaron Singerman states in our interview. He continued:
“And as money is involved, people’s personalities could change. And so, I think what really happened was – two guys were best buddies who had so much in common and then it really dramatically shifted apart. Because you know, PJ was doing what we were initially doing – having fun doing his thing. And then I had babies, more babies, another baby, you know? And my life was so much different and my values changed too. Where his were pretty much still the same and mine had dramatically shifted… The things that appealed to me before don’t appeal to me now.”
We then followed up by discussing the present. Does Singerman still have a problem with PJ Braun and vice versa? According to Singerman, not at all. He claims that he has no ill will towards Braun.
You can watch Aarong Singerman’s full comments about the rise of Redcon1, Blackstone Labs, and his falling out with PJ Braun in our latest GI Exclusive interview segment above.
The Abs Workout You’ll Feel Until Next Week
Abs Workout to Make You Sore
Most people treat their abs as accessory muscles which is why only a few people have a chiseled six-pack while the others are always figuring out a way to get them. You need to train your abdominals as you train all your other muscle groups.
Doing a couple of ab exercises at the end of a workout isn’t going to budge the needle when it comes to building a six-pack. There are only a few things more satisfying than having sore abs for a week after you train them.
Exercise 1 – Ab Wheel Rollouts – 3 Sets Failure
We start the abs workout with the ab wheel rollouts. The ab wheel rollouts work your complete upper body and help in building core strength. If you don’t have access to an ab wheel at your gym, use a barbell and put a quarter plate on each side.
Maintain a full range of motion while performing this exercise and pause for a second at the bottom of the movement. All the exercises in this workout will be done to failure. Don’t stop until there is nothing left in the tank.
Exercise 2 – Superset
– Hanging Leg Raises – 3 Sets Failure
– Kneeling Cable Crunches – 3 Sets Failure
We’ll be training the complete abdominal in this workout. The hanging leg raises target the lower abs while the kneeling cable crunches will train the middle and upper abs. Using cable in the crunches puts constant tension and resistance on the abs.
Maintain a constant repetition tempo while performing all the exercises. Don’t rush through the exercises and focus on maintaining a mind-muscle connection with your abs and contract your abs with every rep.
Exercise 3 – Giant Set
– Crunches – 3 Sets Failure
– Heel Touches – 3 Sets Failure
– Reverse Crunches – 3 Sets Failure
In the giant set, we will be training the upper, middle, lower abs along with the obliques. Obliques are the fish gill-like muscles at the sides of your abs and are one of the most overlooked muscles.
All the three exercises are done while lying on the floor so you don’t waste time switching positions. Go from one exercise to another without stopping for rest in between sets. You can take a minute’s rest after completing one giant set.
Exercise 4 – Superset
– Landmine Ab Twists – 3 Sets Failure
– Russian Twists – 3 Sets Failure
Your goal should be to complete this workout in half an hour. The abdominal is a small muscle group and doesn’t need a lot of time to recover between sets. Both the exercises in this superset are focused on developing your obliques.
For the landmine ab twists, anchor one end of a barbell in a corner. Grab the barbell from the other end with both hands at neck level. Perform the movement by rotating the trunk and hips as you swing the weight to the right side. Return to the starting position and repeat on the left side.
Exercise 5 – Planks – 3 Sets Failure
Planks have earned a name for themselves for being an ultimate core strength building exercise. We start and end the workout with core strengthening exercises. Hold the planks for as long as you can.
By the end of the workout, your abs should be filled with blood and lactic acid. Don’t be surprised if you cramp up during the workout. One workout like this in a week should be enough to get you the washboard abs.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Benefits of Medicine Ball Training For Home Workouts
Medicine ball training is a fun and versatile form of training to really enhance growth and provide fun and engaging ways to workout.
When looking to change up our training, it can be really easy to get caught up in the same old workouts because we are comfortable. But changing our exercises is important for growth and can add muscle confusion so our muscles are forced to adapt to a new movement. While there are many machines in the gym that can aid in a big lift, using simple and convenient exercise tools, like a dumbbell or kettlebell, can really enhance gains and can be done from anywhere. But medicine balls are often times overlooked tools to promote strength and cardio and are a perfect addition to add to your home gym.
Medicine ball training is a great form of training consisting of many variations from higher intensity to more strength-based, and everything in between. With many weights to choose from and many designs to try, you will never grow bored of medicine ball training and the great benefits it provides.
As great supporting aids to bodyweight workouts, medicine balls allow you to add weight to those otherwise lighter workouts to develop more functional strength and kill the monotony of a boring workout. One of the biggest pros of medicine ball training is that it contains the three elements to successful full body fitness being strength, balance, and endurance. All of these can be used for a number of sports to enhance your chance at greatly succeeding.
Let’s take a look into medicine balls, what the benefits are, and some top exercises to promote this functional growth so your training and performance takes off. You won’t be disappointed with the results and you will quickly see what these gains can do for you.
What Is A Medicine Ball?
Medicine balls are weighted balls that vary in size and weight, as well as many different variations. Typically firm, these can be inflatable, rubber, or made from a special grip material which make these highly versatile and perfect for a variety of workouts. Now used as weights to enhance progressive overload, medicine balls have been incorporated into different programs and the benefits are amazing.
Benefits Of Medicine Ball Training
Build Strength & Full Body Functionality
Medicine balls can be used for a wide range of movements which can include many muscle groups to see increased growth. Shorter, higher impact exercises can really work your muscles and add weight to normally just bodyweight workouts, giving more resistance for your muscle to deal with. As a great full body workout, medicine balls can aid in total body functionality by strengthening movements seen in everyday life (1).
Enhance Explosive Power
These shorter bursts and higher intensity movements will also promote better explosive power, especially for those sports where fast motions and quicker reflex times are important. Introducing a higher level of focus, medicine balls will work wonders for that explosive power. With each exercise training certain areas for sport specific movements, you won’t leave out a muscle group, no matter how small (2).
Promote Balance & Posture
Using a medicine ball in your training can really enhance balance and posture by increasing core support to align the spine and alleviate lower back pain while also promoting solid stabilization for any movement. With the increased power comes a need for better balance, and by working specific groups, you can tackle any of these challenges that lie before you.
Increase Cardio & Aid In Weight Loss
Medicine balls do not only have use in solitary positions, like an air squat. You can use medicine balls to add weight during a run, cycling, or even variations of something like a farmer’s carry. Regardless of the exercise, using a medicine ball can enhance muscular endurance, but also keep your heart rate elevated and see you burning calories for that desired weight loss to take effect (3).
Simple & Convenient
Medicine balls can be used anywhere and at anytime and are simple and convenient fitness tools. Easy to learn, the number of exercises that can be performed while using a medicine ball may change the way you view working out. An added bonus is that you can do these with a partner or solo and either way is safe and effective.
Featured Medicine Ball
SPRI Dual Grip Xerball Medicine Ball
SPRI brings a great medicine ball to the fitness game that is two-handled, consists of a great grip, and can be used for a variety of exercises. Made from synthetic rubber PVC, it offers a firm response and sturdy handles for comfort and enhanced grip while ensuring safety and effectiveness. A great choice for a total body workout, or any isolation exercise, this medicine ball can help you see growth, endurance, and power, while also promoting balance, weight loss, and explosivity. The handles are large enough to support any bodyweight workout and the options for price and weight can be a nice addition to your workouts and home gyms.
Price: Prices may vary depending on weight but range from $49.98 (6 lbs.) to $94.98 (20 lbs.).
Check Out SPRI Dual Grip Xerball Medicine Ball Here
Check out our individual review for SPRI Dual Grip Xerball Medicine Ball here!
Wrap Up
Medicine ball training can greatly enhance all aspects of your training and performance and should not be overlooked. A high-quality medicine ball can ensure functional and effective workouts while also promoting durability and longevity in you and the product itself. Able to enhance strength and muscle growth, promote power and explosivity, increase cardio and weight loss, as well as support balance and better posture, the benefits should be enough for you to grab a medicine ball and get to work. Add these to your home gym or workouts and feel great knowing you took a step in the direction of serious physical success.
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 SPRI and Envato
References
Ignjatovic; Aleksandar M.; Markovic, Zivorad M.; Radovanovic, Dragan S. (2012). “Effects of 12-Week Medicine Ball Training on Muscle Strength and Power in Young Female Handball Players”. (source)
Earp, Jacob E.; Kraemer, William J. (2010). “Medicine Ball Training Implications for Rotational Power Sports”. (source)
Carey, Daniel G. (2009). “Quantifying differences in the “fat burning” zone and the aerobic zone: implications for training”. (source)
Paul Krueger Looks to Defend Mr. Natural Olympia Title in 2022
2021 Mr. Natural Olympia Paul Krueger plans to defend the Men’s Bodybuilding title at 2022 Natural Olympia.
If you were tuned in for 2021 Natural Olympia, you know Paul Krueger. He was 2021 Mr. Natural Olympia after clinching the Men’s Bodybuilding division. What’s crazy is that he won just weeks after earning his pro card. Well, the party didn’t end there for this determined INBA PNBA athlete. One of his top New Year’s resolutions is to defend his title. On Instagram (IG), Krueger asserted:
“My top 3 goals 2022:
Return and defend the @inbapnbaglobal_official Natural Olympia title in November.
Become completely debt free.
10X my YouTube channel to 26k subs.”
You can see his full IG post below.
https://www.instagram.com/p/CYm8KzAPdsN/?utm_source=ig_web_copy_link
Natural Olympia
Natural Olympia is the cornerstone natural bodybuilding event for natural bodybuilders. It’s The Pinnacle of Natural Sports, and if there’s a competition a competitor wants to win, this is the one. This past year (2021), contestants were representing 15 countries, including champions from all over the world, including Italy (Angelo Mastrangelo – Men’s Sport Model ), Mexico (Arely Ayala – Bikini Angels), Germany (Mirco Burger – Men’s Bodybuilding Masters), and Britain (Claire Burton – Women’s Physique Masters).
Competitors compete here for a chance to win grand prizes, and this upcoming Natural Olympia added a new bodybuilding category. Also, the INBA PNBA has signed on a plethora of athletes to multi-media contracts with Generation Iron, INBA PNBA, and Iron Man Magazine.
The drug testing protocol is rigid for INBA PNBA competitors. The INBA PNBA league scans each athlete for banned substances on the most elite drug testing standards – World Anti-Doping Agency (WADA).
Although Paul Krueger is the reigning champ, that doesn’t mean he’ll stay that if he ever fails a drug test. Any INBA PNBA athlete who gets caught doping with a substance from the WADA list will be stripped of their title. For example, Jill Kolivoski was the former Women’s Bodybuilding champion until she later failed a drug test administered at 2021 Natural Olympia and was stripped of her title.
How Strong Is Paul Krueger?
Paul Krueger is insanely strong. Below, you’ll find an IG clip of him dumbbell incline bench pressing 200 lbs a few months before winning the 2021 Natural Olympia.
https://www.instagram.com/p/CSckrYSB4TG/?utm_source=ig_web_copy_link
Krueger focuses on lifting heavy weights. There are other IG clips of him repping 500 lbs on barbell Romanian deadlifts and 405 lbs on barbell squats.
In an IG post posted on November 16, 2021, Krueger stated:
“I’ve only ever known lifting heavy/scary af. I am one of the freaks that hogs all the plates, pushes through the weight with audible growls, and who is threatened to be removed from globo gyms on a regular basis for exceeding the designed capacity of machines.”
In addition, he uploaded a video explaining how the golden ratio – how the approximate number 1.618 relates to mathematics – can help your bodybuilding physique on his YouTube channel. According to Krueger, following this principle will give you the perfect shoulder-to-waist ratio to provide you with the ideal V-taper for natural bodybuilding.
Generation Iron wishes Paul Krueger the best of luck in his 2022 natural bodybuilding season!
Follow us on Instagram, Facebook, and Twitter to see INBA PNBA athletes’ workouts to succeed in the 2022 season!
Kai Greene Looking Downsized In Recent Videos
Kai Greene might be training with a different goal.
Kai Greene has not officially announced his retirement from the sport of bodybuilding. He often posts physique updates and workout videos but there might be a different goal in mind. Greene has maintained a shredded physique but is seems unlikely that he will return to the stage at 46 years old. In recent videos, the legendary bodybuilder has looked a bit downsized.
Greene posted a recent video to Instagram where he is promoting machines and equipment made by Powertec. In the video, Greene is seen using the machines and is looking a bit slimmed down.
At this point, Kai Greene might be interested in building a healthier version of himself. He was one of the elite bodybuilders during his time and still has a huge following that wants him to return to the stage. Greene has not competed in six years despite holding off on retiring. There was speculation that he was going to return during the 2021 Olympia but that did not happen.
During his career, the Olympia title has eluded Greene but he has three second-place finishes. Greene has three victories at the Arnold Classic and finished third in 2016. It is clear that Greene can still put in the work in the gym and he shows it on a daily basis.
Kai Greene continues to inspire others and share some workouts to try. He is using his massive following to share knowledge and insight on weight lifting.
“The body you see is just a physical manifestation of my own thoughts, my ideas, and my actions. Our own super powers are not external strengths but more so found deep in within.
I want you to think about your dreams…and more importantly I want you start living your dreams.
There’s never been a better time then right now in our own self isolation to start moving forward.”
If Kai Greene is downsizing, this does not mean that he is out of shape or losing strength. Quite the opposite actually. At age 46, Greene is focusing on his health and might not be interested in waking around at his competition weight. This might upset some fans if Greene is not interested in returning to the stage but his presence in bodybuilding is still busy and he continues to show off an impressive physique.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
A Complete List Of Mr. Olympia Winners Throughout The Years
Photos via Instagram @philheath @big_ramy @schwarzenegger
Every Mr. Olympia winner to ever walk the biggest stage in bodybuilding.
Every year, those top bodybuilders we all know and love travel to the Olympia stage in hopes of becoming the next winner. There is nothing more coveted than a Mr. Olympia win and ever since 1965, when Joe and Ben Weider brought this competition to life, it has stood the test of time as a way to uncover a true champion year in and year out.
Mr. Olympia has expanded now into 10 divisions, bringing to light many hard working, dedicated, and absolutely shredded athletes who each year stalk the biggest stage in the world for that top prize. Now an entire weekend of events, a fan expo, and more promo than ever, Mr. Olympia has taken on a whole new meaning. And while the event is open to men and women, with five events on each side respectively, the main event still stands at Mr. Olympia and the Open division.
Despite being 57-years old, there have only been 16 winners. With big names like Arnold Schwarzenegger, Lee Haney, Dorian Yates, Ronnie Coleman, and Phil Heath winning more than a handful of times each, the standard continued to be set and Mr. Olympia was taken to a whole new level. Regardless, each of these 16 winners has left their mark and cemented their legacy as Mr. Olympia.
We’ve put together a list of every Mr. Olympia winner since the start. This long-standing and storied event has seen action, drama, and some of the world’s largest humans fight for that top prize. Each and every year, we are excited to see who is next.
Every Mr. Olympia Winner
Larry Scott (1965-1966)
Larry “The Golden Boy” Scott won the first ever Olympia contest in 1965 and repeated in 1966. After a two-time victory, he retired. Scott is known for his massive arms and popularized the Preacher curl exercise, so much so that people often referred to it as “Scott curls”. Since Scott won in both his appearances before retiring, he is the only bodybuilder to never lose in a Mr. Olympia where he competed.
Sergio Oliva (1967-1969)
This three-time Cuban bodybuilder took on the nickname “The Myth” and crossed paths with Arnold Schwarzenegger on more than one occasion. Sergio Oliva was uncontested in 1968, but in 1969, he would face off against a young Schwarzenegger and win. He served as a Chicago police officer for over 25 years.
Arnold Schwarzenegger (1970-1975, 1980)
Arnold Schwarzenegger ran the early-mid 70’s with dominant performances. His 1975 appearance was documented in the Pumping Iron, upon which he retired. But he wasn’t done. Schwarzenegger came out of retirement for the 1980 Olympia contest after training for his role in Conan the Barbarian, where he was putting on muscle and felt as though he could compete. His entry in this competition was kept secret and at the last minute, he announced that he would compete. Despite controversy and disdain from fellow competitors, Schwarzenegger competed, and won. He also made careers as an actor, politician, and activist.
Franco Columbu (1976, 1981)
Franco Columbu and Arnold Schwarzenegger were close friends, having met at a bodybuilding competition at young age and eventually becoming training partners. After Columbu won in 1976, he participated in the first ever World’s Strongest Man, but an injury proved to a major setback for him. However, he bounced back and competed at the 1981 contest, where he won and shortly after retired.
Frank Zane (1977-1979)
One of the greatest physiques in the history of bodybuilding belongs to Frank Zane. This is due to his meticulous, dedicated, and sharp focus on symmetry and proportion thus shifting the idea from sheer mass to aesthetics. He is one of only three bodybuilders to defeat Schwarzenegger and won his Olympia titles while being under 200 pounds. He was nicknamed “The Chemist”, partly because of his strict attention to detail and also because of his Science degree from Wilkes University.
Chris Dickerson (1982)
Chris Dickerson is one of only a handful of Olympia winners to only win once, however, is a very decorated bodybuilder with a thirty-year career. He was most notably the first openly gay winner of Mr. Olympia while also being someone who prioritized heavy muscle with aesthetic. Along with bodybuilding, he also was a successful model.
Samir Bannout (1983)
“The Lion of Lebanon” is another bodybuilder to only win once, but Samir Bannout was the first Middle Eastern bodybuilder to win Mr. Olympia. Interestingly enough, Bannout’s first professional win was Mr Olympia in 1983 and he would go on to have a great career throughout the ensuing decades.
Lee Haney (1984-1991)
Lee Haney took charge with his physical size and genetics coupled with his unique style of training which allowed him to win eight consecutive titles, a feat shared only with fellow Olympia, Ronnie Coleman. As he began to win again, and again, and again, he really put an emphasis on the power of the mind. This was important to keep him grounded and to not let success become his fatal flaw. His reign would eventually end when a young Dorian Yates came to town. Outside of bodybuilding, Haney was appointed as Chairman of the President’s Council on Physical Fitness and Sports by former President Bill Clinton.
Dorian Yates (1992-1997)
Dorian Yates, also known as “The Shadow” is one of the greatest bodybuilders in history and has the fifth highest number of wins. Yates is considered to be one of the original “mass monsters”, seeking maximum muscle stimulation in the shortest amount of time possible. This is done through high-intensity training. From 1992-1997, this propelled Yates to Olympia victory.
Ronnie Coleman (1998-2005)
When Ronnie Coleman showed up in 1998, no one knew that another 8-year run was in the making. Coleman started out as a police officer and bodybuilding became reality when a gym owner offered him a free membership if he could train Coleman for bodybuilding shows. And it began. Year after year, Coleman continued to win until 2006, when Jay Cutler swooped in and took the title. Coleman held the record for most IFBB wins at 26 for a long time, but that record was broken by Dexter Jackson.
Jay Cutler (2006-07, 2009-2010)
Facing what seemed to be an impossible task in defeating Ronnie Coleman, Jay Cutler took on that challenge and ultimately edged Coleman out for that top spot. With his 2009 win, he became just the third Olympian to win in non-consecutive years. He has been featured on magazine covers and started Cutler Nutrition, a bodybuilding supplements business.
Dexter Jackson (2008)
Dexter “The Blade” Jackson took the 2008 Olympia contest after having a great year including wins at the Arnold Classic and Australian Pro Grand Prix VIII, among others. He has competed in 20 Mr. Olympia contests and is the only bodybuilder to win the overall title at Mr. Olympia and Masters Olympia. He started his own bodybuilding competition called The Dexter Classic in 2009.
Phil Heath (2011-2017)
Placing in the top 5 from 2008-2010, Phil Heath was knocking at Mr. Olympia’s door asking for that title. In 2011, it finally came. But it didn’t stop. Heath continued to defend the title for the next six years, earning him the reputation of being one of the most muscular men on the planet. His Olympia win streak ties him with Schwarzenegger for second most of all time.
Shawn Rhoden (2018)
Shawn Rhoden is the oldest bodybuilder to win Mr. Olympia at 43-years old and had for a number of years been in the top 5. His chance came in 2018 when he replaced Heath, taking the title for himself. An aspiring soccer player to Mr. Olympia, Rhoden had a fulfilling bodybuilding career. However, Rhoden passed away in late 2021.
Brandon Curry (2019)
Health and fitness was always a part of Brandon Curry and his routine. A football player early on, he switched his focus to bodybuilding and began competing in shows. In 2019, he won the Arnold Classic and Mr. Olympia, placing himself in Olympia’s history books. Despite his thick and muscular appearance, his victory came as a surprise to some.
Mamdouh Elssbiay (2020-2021)
Mamdouh Elssbiay, better known as Big Ramy, earned his pro card just three years after he started training. His pro debut was at the New York Pro, which he won in 2013. He slowly climbed the ranks of Olympia finishes until finally teaming up with bodybuilding legend, Dennis James, and putting a new emphasis on his training. He finally reached that top spot in 2020 and repeated in 2021.
Wrap Up
Mr. Olympia is a fun and exciting event each and every year. With the most coveted bodybuilding prize on the line, these top athletes take each other on and seek to reach that top podium spot. These winners have cemented a legacy in the bodybuilding world and in Mr. Olympia history and each year, everyone can’t wait to see who else makes the list.
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