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Colin Congo Answers: Are All Pro Sports Riddled With Steroids?
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Colin Congo compares pro bodybuilding to other sports when it comes to steroid use and policing of PEDs.
Colin Congo is a pro natural bodybuilder and also an active member in the FBI. This creates an interesting intersection between his personal beliefs about steroid use in bodybuilding – and the legal reality behind policing illegal steroid use in bodybuilding and other sports. The sport of bodybuilding is a strange beast in this way. Most leagues don’t actively test for illegal steroid use. That being said, it’s a general understanding that most pro bodybuilders use PEDs in order to reach the shocking level of muscular and size on display during contests. This fact, it’s argued, is what prevents a more mainstream version of success for the sport – such as being televised on mainstream broadcasts.
But there are those who point out that bodybuilding really isn’t any different from other pro sports. While different sports have different degrees of testing – it can be argued that almost all pro sports have athletes that use steroids and PEDs. The fact that Olympic teams such as Russia were the subject of wide spread steroid use seems to be proof that not everything can get caught (even if they do get caught eventually). That’s why we ultimately pulled on Colin Congo’s expertise as both a natural bodybuilder and a member of the FBI – do all pro sports really engage in consistent use of steroids? In our latest GI Exclusive interview, Colin Congo shares his take on steroid use across all pro sports, how it’s policed, and if it can ever really be stopped.
No matter the sport, it seems at some point in time the greatest athletes in sporting culture ultimately get caught for steroids or other PED usage. Lance Armstrong is a famous example, as well as MMA legend Jon Jones. Most recently, the entire Russian Olympic team was the subject of a in-depth documentary exposing wide-spread steroid use among its athletes. Different pro sports handle drug testing in different ways. But one thing that seems to remain true is this – pro sports cannot 100% police PED use. Even for the most lucrative leagues – it’s too expensive and too logically complicated to regularly test all athletes.
With this in mind, how often are pro athletes really using steroids? Pro bodybuilding often gets a bad rap for steroid use and its unwillingness to test for it. But is bodybuilding really any different to other pro sports that are far more popular? Baseball, Basketball, Football – all major sports have their own steroid scandals. Is steroid use simply unavoidable on a pro level?
We asked this very question to Colin Congo – a bodybuilder who has dedicated his life to being all natural and also is an active member in the FBI. While he has no way of knowing the truth behind all key athletes across all pro sports – he is able to use his anecdotal experiences between the FBI and natural bodybuilding as a foundation for the bigger picture. As far as Congo is concerned, the logic is sound – steroid use is most likely far more used in pro sports than many fans realize.
Colin Congo says that a combination of massive money on the line and an uneven playing field contribute to steroid use in pro athletes. If an athlete knows some are using steroids, that puts them at a disadvantage. So why not close the gap by using PEDs as well? On top of that, many pro athletes have their income directly related to their ability. When hundreds of thousands of dollars are on the line – the risk is suddenly becomes more worth it.
Colin Congo points out the irony for how reviled athletes become upon being caught for steroids. For example, Congo recounts Lance Armstrong having his entire reputation destroyed by being caught for PED usage. A friend and colleague of Congo’s took a look at the stats for other cyclists during Armstrong’s time. All of them were hitting close levels to Armstrong. After he was caught, in the years after those times and stats dropped significantly.
Congo’s take on that data? Many more cyclists were using the same drugs – but didn’t get caught. The reality is that Lance Armstrong was doing the same thing as all other athletes on his level. He got caught, his reputation is sullied, but really the entire sport’s reputation should take a hit. The problem is more endemic than media makes it out to be.
You can watch Colin Congo go into full detail about his thoughts on steroid use across all pro sports in our latest GI Exclusive interview segment above.
Former 212 Olympia Champ Shaun Clarida To Compete In Men’s Open This Month
Shaun Clarida is prepared to venture into a new category of bodybuilding.
Shaun Clarida has been one of the top competitors in the Men’s 212 division for years now. After reaching the pinnacle of 212, Clarida announced that he will venture into a new world of bodybuilding and compete in Men’s Open later this month.
Clarida took to Instagram on Tuesday morning to make the announcement. He will appear on stage during the Legion Sports Fest in Reno, NV. This event will take place from Oct. 22-24 with some elite competitors scheduled to make an appearance.
“? SURPRISE SURPRISE!!?
They said I wasn’t a GIANT KILLER because I never competed in the open, well, ask and you shall receive! #ChallengeAccepted“
Shaun Clarida is coming off a second-place finish at the 2021 Olympia in the 212 division. This comes one year after his championship during the 2020 competition. Clarida has finished in the top three in each of the last three years. This year, Derek Lunsford was able to get over the hump and defeat Clarida in the Olympia.
Clarida acknowledges the challenge that competing in Men’s Open will be and this is something that drew him to the competition. He wants to prove that he can hang with some of the biggest athletes in the sport. While addressing his intention to compete in Men’s Open later this month, Clarida made it clear that he is not leaving the 212 division.
“*It’s always been my plan to do an open show to give myself a new challenge and ultimately just have fun. I’ve always said timing is everything, so after placing 2nd at the Olympia, already being in shape and having absolutely nothing to lose and everything to gain, this is a great opportunity to show that I’m not just a good 212 bodybuilder but a good bodybuilder period!,” Shaun clarida wrote.
(P.S I’m NOT leaving the 212 Division)”
In his Instagram post, Clarida shared the list of competitors scheduled to compete at the Legion Sports Fest. Cedric McMillan and Patrick Moore are on the list and will give Clarida immediate competition. Regan Grimes is also set to appear along with Maxx Charles. The list continues with the likes of Sergio Oliva Jr., who continues to be one of the best posers in the game.
After looking at the list of competitors, there is no doubt that Clarida will be challenged. This is something that the New Jersey native is looking for.
Clarida competed in his first Olympia 212 back in 2015. He has not missed one since that night and it seems like he will continue to be a force in the division moving forward. This venture into Men’s Open will only continue to strengthen Clarida’s game and his physique.
Shaun Clarida will look to prove that he can hang with the big boys in Men’s Open. This will be an event to watch to see how the 212 competitor matches up.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
5 Exercises for Shredded Legs
Get Shredded Legs with these 5 Exercises
Shredded legs are what separate the men from the boys. You need to have strong and muscular wheels as your legs are the foundation of your body. While legs are one of the most important muscles to train, many people around the world skip training them.
You need a combination of compound and isolation exercises in your workouts to take your wheels to the next level. Time under tension, volume and intensity play a major role in developing your legs.
Hack Squats – 3 Sets 15 Reps
Hack squats are one of the most underutilized exercises when it comes to leg training. The hack squat machine helps you to tweak your movement to target your quads from different angles.
Arnold in his book ‘Encyclopedia of Bodybuilding’ said that you are supposed to maintain a full range of motion while performing the hack squats. Place your feet under your body and push your knees forward on the negative motion. Pause at the bottom of the movement and explode back to the starting position.
Leg Extensions – 3 Sets 15, 12, 10 Reps
Most people perform the leg extensions incorrectly. They load the extension machine with more weights than they can handle and use momentum and a jerking movement to lift the weights. The most effective way of doing the leg extensions is to pause for a couple of seconds at the top of the movement.
The positive movement should take one second, hold the weights on the contraction for two seconds, take four seconds on the negative movement and take no rest by racking the weights at the starting point.
Good Mornings – 4 Sets 8 Reps
Since your Hamstrings are at the back of your legs, it is harder to train and develop them as compared to your quads. It also becomes harder to establish a mind-muscle connection with your hams since you can’t see them in the mirror.
Good mornings are a hard exercise to execute and you need to keep the movement slow and controlled to get the best results. If you perform the good morning in a squat rack, set-up safety bars at your belly button level and bend until the barbell touches the safety bars.
Nordic Curls – 3 Sets 15 Reps
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Chances are you might not have seen anybody perform the Nordic curls exercise in your gym. Nordic curls can set your hamstrings on fire and you will need a spotter if you have weak hams.
The lat pulldown machine is the best place to perform this exercise. Put your ankles between the knee pads and the seat and place your knees on the seats. Bend your back so it is parallel to the floor. This will be your starting position. Lower yourself using your hamstrings without moving your back, so your face is 8-10 inches away from the floor.
Cannonball Squats – 3 Sets 15, 12, 10 Reps
Perform the squats at the end of your workouts when your legs are completely exhausted. This way you won’t have to lift super heavy weights and your legs will be warmed up so you will have a better range of motion.
While performing the cannonball squats, you need to stand with the balls of your feet placed together and your toes facing outwards. The cannonball squats is a compound exercise which helps in developing the inner sweep of your quads.
Which is your favorite leg exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Arnold-Approved Training Program You Need to Try This Week
Try this Arnold-approved workout
If you’ve been around the fitness scene for some time, chances are, you would have come around Arnold’s Encyclopedia of Bodybuilding. In his book, The Governator, among many things, lists his experiences and results using various training programs.
One of the programs Arnold recommends in his book is the antagonistic superset training. Arnie considered them to be better than the usual supersets where you switch from one exercise to the other without any rest in between sets.
Antagonistic Training
In the antagonistic training, you train opposing body parts in the same workout. For example, Schwarzenegger liked to train his chest and back, biceps and triceps, quads and hams in the same workout.
Although there were no studies or research to prove it, Arnold claimed the antagonistic supersets help him gain muscle mass and improved his strength. Researchers have since backed this technique with data and have given Arnold’s claims a clean chit.
Things to Know About Antagonistic Training
You can use the antagonistic training principle of training opposing muscle groups as a superset or take a 2-3 minute rest before alternating the exercise.
Antagonistic training can help you in building pressing strength by alternating the exercise with pulling movements.
It helps in maintaining muscle balance as you’ll be doing the same amount of work on the opposing muscles.
Alternating sets with a 2-3 minute rest in between sets can increase muscular strength as compared to super-setting which annihilate the muscles.
While following the antagonistic training plan, you need to train your opposing muscles in the same plane to get the best results. For eg. – follow bench press with the bent over barbell row.
Develop Symmetry with Antagonistic Training
The antagonistic training is better at developing symmetry and eliminating muscle imbalances than most other training methods. If you’re already suffering from a muscle imbalance, train the lagging muscle before the stronger muscle in the alternate sets.
Antagonistic training ensures you’ll be doing enough work on both sides of the bone to build and maintain muscle symmetry. Alternating between pulling and pushing movements will keep you from overdeveloping some muscle groups which can cause a poor posture.
You could also perform supersets as opposed to the alternate sets in the antagonistic training program but be ready for a hard and grueling workout. Make sure you’re following the same intensity in the pulling and the pushing movements.
Use the Same Angles
A major aspect of antagonistic training is to use the same angles while performing the antagonistic exercises. If you’re performing dumbbell chest presses on an incline bench, turn around and perform dumbbell rows as the alternate set for your back.
In the same fashion, follow up the standing military presses with chin-ups. Using the same angles will ensure the muscles in direct opposition to the prime movers are trained more effectively.
The Arnold-Approved Antagonistic Training Program
Day 1 – Chest / Back
Set 1
Barbell Bench Press – 3 Sets 15-12-10
Bent-Over Barbell Rows – 3 Sets 15-12-10
Set 2
Incline Dumbbell Flyes – 3 Sets 15-12-10
Chest Supported Dumbbell Rows – 3 Sets 15-12-10
Set 3
Chest Cable Flyes – 5 Sets 15
Rear Delt Cable Flyes – 5 Sets 15
Day 2 – Biceps / Triceps
Set 1
Cable Bicep Curls – 5 Sets 15-12-10-8
Cable Tricep Presses – 5 Sets 15-12-10-8
Set 2
Incline Bench Spider Curls – 3 Sets 15-12-10
Incline Bench Skullcrushers – 3 Sets 15-12-10
Set 3
Bent Over Concentration Curls – 3 Sets 15-12-10
Leaning Dumbbell Tricep Kickbacks – 3 Sets 15-12-10
Day 3 – Shoulders / Back
Set 1
Barbell Military Presses – 3 Sets 15-12-10
Weighted Chin-ups – 3 Sets 15-12-10
Set 2
Plate Front Raises – 3 Sets 15-12-10
Straight-Arm Lat Pulldowns – 3 Sets 15-12-10
Set 3
Arnold Presses – 3 Sets 15-12-10
Upright Rows – 3 Sets 15-12-10
Day 4 – Quads / Hams
Set 1
Leg Extensions – 5 Sets 15-12-10-8
Seated Leg Curls – 5 Sets 15-12-10-8
Set 2
Leg Press (Feet Low on Platform) – 3 Sets 15-12-10
Leg Press (Feet High on Platform) – 3 Sets 15-12-10
Set 3
Squats – 3 Sets 15-12-10
Set 4
Stiff-Legged Deadlifts – 3 Sets 15-12-10
Have you ever tried the antagonistic training principle? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Jamie Wyeth under the CC BY-NC-SA 2.0 license.
Cellucor C4 Dynasty MMXX Review For Explosive Performance
This pre-workout supplement is uniquely powerful built to transform results.
Product Overview
How many pre-workout supplements have you tried that just haven’t cut it? There are so many on the market and with such saturation, it can be difficult to tell who is telling the truth and who is in it for just profit. The right pre-workout supplement will give you everything you need and then some to take your workouts to the next level. And with our busy schedules, we want a product that will work for us, not against us. Cellucor C4 Dynasty MMXX is built to transform your results so you get only the best when it comes to unique power and serious gains.
A good pre-workout, and one worth taking, will of course give you energy and burst through any fatigue that may get in your way, but when it comes to building strength and increasing stamina, a pre-workout should also help you here. Clean ingredients work to benefit your health as well as performance, so don’t settle for anything less than great. C4 Dynasty can do this and much more as a powerful and supercharged pre-workout able to take your gains to new heights.
Cellucor C4 Dynasty MMXX is a supercharged formula with 18 active ingredients to offer unique power, extra pump support, and better muscular endurance.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
C4 Dynasty MMXX Highlights
Cellucor C4 Dynasty MMXX is a uniquely powerful and supercharged formula engineered to transform your gains to see those desired results. This pre-workout combines cutting-edge innovation and leading industry research and expertise to send your performance to the next level. With 18 active ingredients, including 10 patented ingredients, one scoop of this pre-workout will offer explosive energy, powerful muscle pumps, and amplified muscular endurance to lead the way when it comes to pre-workout supplements.
Ingredients
Dynasty Triple Citrulline Complex
Citrulline Malate: Can improve strength and power while working to decrease muscle fatigue (1).
L-Citrulline: Will increase L-arginine in the blood which in turn increase nitric oxide (2).
Citrulline Nitrate: Improves vascular function and exercise performance.
Dynasty Triple Creatine Complex
Creatine Monohydrate: Great for building muscle mass and plays a role in cellular energy metabolism (3).
Creatine Hydrochloride: Can increase strength, power, and muscle mass while also aiding in recovery.
Creatine Nitrate: Enhances power output, oxygen flow, and endurance (4).
Beta-Alanine: Improves muscle strength and aerobic endurance while also reducing acid build-up from exercise (5).
Taurine: Boosts exercise performance while supporting and protecting your metabolism and skeletal system.
N-Acetyl-L-Tyrosine: Increases cognition and alertness while improving mood and weight loss.
Caffeine Anhydrous: Works to increase energy and your level of alertness while decreasing fatigue. Can also stimulate weight loss by kickstarting your metabolism (6).
Other Ingredients
Adenosine 5’-Triphosphate Disodium Salt, 50% A-GPC, Ancient Peat & Apple Extract, Hydrolyzed Casein Lactotripeptides, Theacrine, AstraGin, Toothed Clubmoss, Rauwolfia vomitoria root extract, Calcium Silicate, Natural Flavors, Silicone Dioxide, Sucralose, Acesulfame Potassium, Citric Acid, Spirulina Extract
Stim Or No Stim
Stim
Calories
5
Carbs
Less than 1
Sugar
0g
Number Of Servings
20
Flavors
Violet Crown, Icy Blue Razz, Fruit Punch, Strawberry Lemonade
Best Way To Take
Take 1 scoop with your desired beverage of choice.
Price, Flavors & Effectiveness
Cellucor C4 Dynasty is that supercharged formula with amazing ingredients to increase energy, muscle pumps, and muscular endurance so you only get the best when looking to boost your workouts and see those desired results. With 20 servings per container, 1 scoop of this powerful pre-workout will pump you with these powerful ingredients so your gains increase ten-fold. Four great flavors in Violet Crown, Icy Blue Razz, Fruit Punch, and Strawberry Lemonade ensure you never grow bored with the taste.
Pros
Supercharged formula with unique power
18 active ingredients, 10 of which are patented
Cutting edge innovation and a decade of industry leading research and expertise
Great benefits to energy, power, muscle pumps, and muscular endurance
Cons
Premium priced option
Does contain caffeine for those sensitive or avoiding it
Price: $69.99
Featured Cellucor Athlete
Erin Stern
Erin Stern works with Cellucor and their amazing supplements to take her training and performance to the next level. A former professional track and field athlete, she turned her attention to bodybuilding and has had an extensive career with notable finishes like two-time Figure Olympia Champion, Madrid Arnold Classic Champion, and 12 IFBB titles. Using Cellucor supplements, Erin trusts that her training and performance, as well as her health and wellness, are the number one priority.
Check out our list of the Best Pre-Workout Supplements for more great pre-workout products!
Overall Value
Cellucor C4 Dynasty MMXX is a supercharged pre-workout formula designed to give you the best when it comes to energy, muscle pumps, muscular endurance, and power. With amazing ingredients and a company like Cellucor backing it, this pre-workout is exactly what you need to see those gains come to life. What you are really getting is an innovative and powerful pre-workout supplement from a reputable company who knows the needs of athletes. Try C4 Dynasty MMXX and watch your gains take off today.
Try Cellucor C4 Dynasty MMXX Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Cellucor and Envato
References
Perez-Guisado, J.; Jakeman, P. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Gonzalez, A.; Trexler, E. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Kerksick, C.; Wilborn, C.; Campbell, C.; Harvey, T.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Galvan, E.; O’Connor, A.; Goodenough, Y.; Dalton, R.; et al. (2015) .“Effects of 28 days of two creatine nitrate based dietary supplements on bench press power in recreationally active males”. (source)
R.; Saunders, B.; Ball, G.; Harris, R.; et al. (2012). “Effects of B-alanine supplementation on exercise performance: a meta-analysis”. (source)
McLellan, T.; Caldwell, J.; Lieberman, H. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Combining Classic and Modern Eras, Hunter Labrada Could Be a Future Mr. Olympia
Could Hunter Labrada one day reign as Mr. Olympia.
With a classic style mixed with a modern physique, Hunter Labrada has all the tools necessary to make him a top contender for the Olympia crown. His impressive performance could just be a prelude to what’s to come for the young bodybuilder.
No one can remain on top forever. Everyone has their time in the sun and must do with it what they can. Once your time is up, it can be nearly impossible to reclaim your glory, particularly where sporting ventures are concerned. Ask Ronnie Coleman and Phil Heath, two long reigning Mr. Olympia champions. It’s hard to become champion, even harder to defend the title, and basically impossible when their reign has come to an end.
New Blood
But with the ending of a reign comes new blood. Fresh faces are coming to the forefront of bodybuilding. A new era is beginning. While Mamdouh “Big Ramy” Elssbiay reigns as the current Mr. Olympia, he won’t hold the title for all time. There are other young, hungry contenders who are up to the task of taking on the best of the best to earn the right to be crowned Mr. Olympia. One of the top contenders to potentially hold that coveted title is none other than the up and coming Hunter Labrada.
The son of the legendary Lee Labrada, Hunter Labrada has all the tools necessary to become a future Mr. Olympia champion. Hunter came in fourth place at the 2021 Olympia, even outpointing top bodybuilder and fellow fresh faced contender Nick Walker. Hunter clearly has some attributes that will make him an ideal Mr. Olympia.
At 29 years of age, Hunter Labrada is in that sweet spot in terms of bodybuilding. Many bodybuilders come into their own in their 30s meaning that Hunter has yet to hit his prime. That means that we haven’t even seen his full potential as of yet. From what we can see, Hunter has a well balanced physique, symmetrical and well muscled. If he can mange to dial in his conditioning even more and fine tune his posing routine, he could easily find himself in the top three at next year’s show.
A Modern Classic
What we saw was Hunter Labrada being able to marry the classic and modern eras of bodybuilding. He has a classic influence from his father while maintaining a well muscled and massive frame we’ve come to know as the standard of modern bodybuilding. His routine at the 2021 Olympia showed just how deadly the combo can be when well executed together.
With Lee Labrada helping him every step of the way, it’s very possible that we could see Hunter make further strides in his posing ability. He has the kind of balanced physique that has seen champions like Brandon Curry, Shawn Rhoden, and Phil Heath outduel the competition. While he still may have some years before he can actually ascend to the thrown, Hunter Labrada has all the ingredients necessary to usher in a new era of bodybuilding.
Do you think Hunter Labrada will one day be an Olympia champion?
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.
2021 Strongman Corporation Open Results
Here are the full results from the 2021 Strongman Corporation Open.
The 2021 Strongman Corporation Open took place this weekend with competitors vying for qualification to the 2022 Arnold Strongman World Championships. The event took place from Oct. 15-16 in Salem, VA at the Salem Civic Center.
There were a total of 13 divisions in the men’s and women’s lightweight, middleweight, and heavyweight sections. Competitors battled for qualification in six events — the rogue max log press, rogue bag toss, gorilla strength wheelbarrow deadlift, rogue axel clean & press, rogue yoke walk, and gorilla strength wheelbarrow race.
At the end of the event, there were 15 competitors who earned their proceeds. The full results have been announced and you can find the full breakdown below!
Lightweight Women
The top four competitors in the up to 120 pound division earned qualification to the Arnold Strongman World Championships while the top five in the up to 140 pound division earned theirs.
Up To 120 Pounds
Cynthia Martinez — 22 points
Kiara Medina — 14.5 points
Aimee Clickner — Eight points
Nicole Recchia — 5.5 points
Up To 140 Pounds
Kira Wrixon — 175.5 points — Earned Pro Card
Emma Pruitt — 163 points — Earned Pro Card
Jessica Helms — 161 points — Earned Pro Card
Jamie Navarro — 155 points
Nadia Morrison — 150.5 points
Middleweight Women
The top five competitors in both the up to 160 pound and 180 pound divisions earned qualification to the Arnold Strongman World Championships.
Up To 160 Pounds
Nancy Johnson — 64 points — Earned Pro Card
Mary Colasanto — 60 points — Earned Pro Card
Christy Senay — 46 points
Evelyn Valdez — 44 points
Jenny Draper — 37 points
Up To 180 Pounds
Jessica Mitchell — 88 points — Earned Pro Card
Cassandra Moore — 76.5 points
Katie Gutwald — 74 points
Kendra Danzer — 73 points (T-fourth)
Jamie Schamma — 73 points (T-fourth)
Heavyweight Women
The top two competitors in the up to 200 pound division earned qualification to the Arnold Strongman World Championships while the top five from the over 200 pound division earned the honor.
Up To 200 Pounds
Ashley Sorensen — Eight points
Katherine “Kitty” Cross — Seven points
Over 200 Pounds
Shaun Hairston — 109 points — Earned Pro Card
Pauline De Pinto — 98.5 points — Earned Pro Card
Colleen Meredith — 95.5 points — Earned Pro Card
Leilani Brown — 95 points
Jennifer Lyle — 94 points
Lightweight Men
The up to 150 pound division had just two competitors. The up to 175 pound division had 27 competitors vying for the top five spots.
Up To 150 Pounds
Peter Herguth — Eight points
Lauren Cohen — Three points
Up To 175 Pounds
Andrew Hanus — 158 points
William “Cody” Abell — 147 points
Quinn Romanasko — 128 points
Nicholas Boyce — 126 points
Sebastian Kluger — 125 points
Middleweight Men
The top five athletes in each of the next two divisions gained qualification to the Arnold Strongman World Championships.
Up To 200 Pounds
Charles Pierce — 92.5 points
Daniel Zimmer — 79 points
John Robinson — 69 points
Andrew Pepiot — 69 points
Marshall Buckler — 61 points
Up To 231 Pounds
Daniel Hughes — 274.5 points — Earned Pro Card
Tyler Young — 265.5 points — Earned Pro Card
Mark Jones — 264.5 points — Earned Pro Card
Matthew McQuiston — 256.5 points
Ryan Saxton — 256 points
Heavyweight Men
The top five athletes in each of the next two divisions gained qualification to the Arnold Strongman World Championships.
Up To 265 Pounds
James Ortmann — 56.5 points
Sean Deem — 54.5 points
David Elmore — 53 points
Garrett Payne — 50.5 points
Steven Spencer — 37 points
Up To 300 Pounds
Clayton Desilva — 107 points
David Tinsman — 94 points
Brian Kichton — 93.5 points
Thomas Sroka — 90 points
Alex Stults — 88 points
Over 300 Pounds
Jack Plankers — 278.5 points — Earned Pro Card
Thomas Evans — 269.5 points — Earned Pro Card
Nick Davis — 242.5 points — Earned Pro Card
Lucas Hatton — 237 points
Matthew Webb — 235 points
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Dolly Castro Profile & Stats
The biography, life, and accomplishments of Dolly Castro
Dolly Castro is a fitness Model from Managua, Nicaragua with a massive following on social media. Through hard work and dedication, she has sculpted an incredible physique and uses her platform to promote health and fitness, as well as help others reach their goals.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Dolly Castro
Weight
Height
Date Of Birth
115-125 lbs.
5’5’’
07/14/1984
Profession
Era
Nationality
Fitness Model, Actress, Designer
2010
Nicaraguan
Biography
Dolly grew up in a religious family in Nicaragua with an emphasis on a proper education. Since she was a child, she wanted to be a chef, but as family pressure goes, her parents wanted her to take route in law and she graduated as a lawyer.
Soon after college, she had a baby girl and wanted nothing more than to be a great inspiration for her. With a great physique and modeling prospects, she decided to chase a dream and move to Miami. This proved to be a great idea, for a number of modeling agencies soon contacted her and a reputation was built.
As her social media began to boom, she was soon being recognized around the world and decided to brand herself and start her own business. Now with a massive following on social media, and a passion to help others achieve their goals, Dolly uses her platform to inspire and educate others on the important of both health and fitness.
Training
Dolly performs a variety of exercise to maximize her gains. From upper and lower body workouts, to abs and cardio work, she has a well-rounded workout to keep up her amazing physique.
Upper & Lower Body
Lateral Raise: 3 sets, 10 reps
Front Squat to Overhead Press: 3 sets, 8 reps
Side Lunge on Treadmill: 3 sets, 10 reps
DB Bench Lunge: 3 sets, 8 reps
Rope Pulldowns: 3 sets, 10 reps
Cable Row: 3 sets, 8 reps
Push Press: 3 sets, 8 reps
Cable Curls: 3 sets, 12 reps
Squat Hold: 3 sets, 30 seconds
Deadlift: 3 sets, 8 reps
Abs
Bicycles: 3 sets, 20 reps
Reverse Crunches: 3 sets, 15 reps
Mountain Climbers: 3 sets, 25 reps
Planks: 3 sets, 1 minute
Burpees: 3 sets, 10 reps
Cardio
Mixed into her workouts, Dolly will perform sprints to get some good high-intensity interval work done.
Nutrition
Nutrition is important for Dolly and the majority of her gains come from her diet. While she mainly eats very healthy foods, mostly coming from whole foods, she does enjoy low carb French toast on the weekends to add some flavor into her routine.
Supplementation
While Dolly uses her own supplements of choice, it is important to have a great routine to follow to capitalize on all your gains. For staple supplements, a protein powder will boost growth and recovery, a pre-workout can provide for muscle pumps and energy, and a multivitamin will pump those vital nutrients so you never suffer a deficiency. Other notable supplements like a fat burner, creatine, or BCAAs can all aid in your physique and boost your gains to new heights so you see those goals become a reality.
Nick Walker Appears As Guest Poser At 2021 NPC Utah Classic
Nick Walker was back on stage at the Utah Classic as a guest poser over the weekend.
It has been quite the year for Nick Walker. He has quickly turned into one of the biggest names in bodybuilding and will only continue to improve. After a fifth-place finish at the Olympia, Walker was back on stage but this time it was as a guest poser.
Walker appeared at the 2021 NPC Utah Classic over the weekend. This event took place on Oct. 16 at Cottonwood High School in Salt Lake City, UT. Walker took to Instagram on Monday to announced that a YouTube video will be released of his latest appearance in Salt Lake City.
We will continue to update this article as more information and the video is released.
Nick Walker has been an up-and-coming name in bodybuilding for awhile now. This year, he began to take the next step to the top.
Walker was victorious at the New York Pro, which earned him qualification to the Olympia. Just two weeks before the biggest event of the year, Walker won the Arnold Classic and put him in a good position heading into Orlando. On the night of the finals, Walker claimed fifth place. He finished behind two-time champion Big Ramy, Brandon Curry, Hadi Choopan, and Hunter Labrada.
Following the Olympia, Walker stated that he was not satisfied with his fifth-place finish. This will be motivation heading into next year. Walker has built incredible size and is one of the biggest mass monsters in the sport. His conditioning will continue to improve and this will keep him near the top and as one of the best competitors.
This was a chance for Nick Walker to show off his skills and meet some other aspiring bodybuilders. Walker made sure to document the event and make a video to put together his experience from the Utah Classic. This was an exciting experience for both Walker and the competitors and fans at the Utah Classic.
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Lee Haney on Modern Bodybuilding and Coaching: “Athletes Are Bigger But Lack Quality”
Lee Haney says modern athletes have greater size, but less quality.
Eight-time Mr. Olympia Lee Haney has given a critique on modern bodybuilding and coaching. The legend suggests that the modern era is too focused on size over quality.
Modern bodybuilding is a completely different game today compared with the Golden Era. While today the focus has been on size, athletes packing on massive amounts of muscle, during the Golden Era the focus was different. Now while the argument of which era was better for bodybuilding has been floating in the air for awhile now, there’s definitely a nuance that few have been talking about.
Many have focused a great deal on the end results. The arguments have been “bodybuilders are too massive” or “bodybuilders don’t pose like they used to”, valid arguments in and of themselves. But there is a angle that many arguments fail to include. What has changed about the focus of training?
Eight-time Mr. Olympia Lee Haney has had a great deal to say about the subject. Haney has criticized modern bodybuilding in the past, but his most recent post may have hit the nail on the head.
You see while many arguments focus on the size of bodybuilders and their lack of skill in presentation, Lee Haney is suggesting that the issue could be more with athlete training than anything else. In fact the bodybuilding legend suggests that coaches these days could be the main culprit.
Lee Haney made a recent post to Instagram highlighting what he thinks the main difference is between bodybuilding today and yesterday. The eight-time Olympia champion suggests that bodybuilders don’t focus on separation anymore and more on size. The training mentality has shifted and therefore the end results have changed as well.
“After close evaluation of the Olympia, It’s my professional opinion that the training systems used lack the ability to create muscle maturity or quality muscle separation. No so with the top 10 during the eras past. Yes, athletes are bigger but lack quality.”
Lee Haney suggests that the modern era focuses on quantity over quality. From the results of recent shows it’s hard to argue with the man. Haney then went on to discuss the state of training and coaches in the modern era.
“I later had a conversation with the coaches that worked with one of the top athletes. I asked: what type of training system did he used for his athlete (top (5)?
“And behold? he gave me an answer that was total out the realm of what was used to create some of the greatest physiques ever. Of course he himself looked like a dancer.
“There in lies the problem with the quality of 95% of open class bodybuilders. The problem with most of the current coaches is that they haven’t been there done that. I said it and stand by it. I have the hardware to backup what I said.”
INSTA
So are the coaches to blame for the state of modern bodybuilding? While one could simply argue that bodybuilders are just different today, it still doesn’t change the fact that past eras featured athletes with more balanced physiques. The modern mass monsters is now the norm where it used to be a rare occurrence. Now the opposite is true. The mass monsters dominate the stage while balanced bodybuilders have fallen by the way side.
Do you agree with this assessment from Lee Haney?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.