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Samir Bannout Urges Big Ramy to Get Healthy & Backs Derek Lunsford as Most Dangerous at 2023 Mr. Olympia
Egyptian bodybuilder Mamdouh ‘Big Ramy’ Elssbiay left the door open for a new champion to emerge and paid the price for it at the 2022 Mr. Olympia last December. While many seem to count him out, others believe he could get back in the winning column. In a recent episode of The Muscle Maturity podcast, former Mr. Olympia Samir Bannout called on Big Ramy to get his health in order and encouraged him to take a similar approach as Derek Lunsford.
The 2022 season turned out to be one of the most exciting and competitive of any in recent years. Former two-time Mr. Olympia Big Ramy went into the Olympia contest as the betting favorite to retain the title based on his overwhelming muscle mass and size. He was tasked with the challenge to ward off proven veterans like Hadi Choopan and a crop of new talent in rising sensations Nick Walker and Andrew Jacked.
Along with the mass monsters of the Men’s Open class, former 212 Olympia king Derek Lunsford entered as the wildcard after receiving a special invite to test out his abilities in the Open Olympia. In the end, Ramy missed the mark and suffered a crushing defeat. He got dethroned by Choopan and dropped down to fifth place with Lunsford taking silver.
Following the result, fans were quick to bash Ramy and called on him to step away from professional competition. He was hoping to redeem himself at the 2023 Arnold Classic but could not assert his place in the mix of title contention. IFBB athletes’ representative Bob Cicherillo theorized Ramy would not be able to win another Sandow trophy unless he completely transformed his physique.
Big Ramy at 2022 Olympia
Ramy hit back at the critics for asking him to hang up his posing trunks. He expressed his passion for the sport and indicated no plans to move on anytime soon regardless of the outcomes. Ahead of his guest-posing appearance at the 2023 Pittsburgh Pro, Ramy hinted at the possibility of taking a brief hiatus for the rest of the year.
Big Ramy opened up about his drive to regain his status as the best bodybuilder in the world last month. He believes training with anger helped him amp up the intensity and would ultimately benefit him on stage.
When it was time for his guest-posing appearance, Ramy presented an improved package but got outshined by the likes of Lunsford, Walker, and 2023 AC champion Samson Dauda. Cicherillo admitted Ramy looked better although he was not convinced the improvements were enough.
IFBB head judge Steve Weinberger recommended Ramy take to the sidelines to work on his shoulders, arms, and back muscle development along with his overall proportions.
Samir Bannout urges Big Ramy to get healthy
In a recent Rumble video, Bannout called on Big Ramy to prioritize his health and take some time off to heal the issues. He also suggested Ramy quit using hardcore supplements.
“I think one good year of maintenance training and really work in every way to improve his health in general,” said Bannout. “I talked to Ramy and he said according to doctors that would be in his best interest. It’s really hard for me to say 100 percent but more likely he should take care of his health and take a break from hardcore supplements, you know what I mean? Let his mind and body more healing time.”
Although Bannout wants Ramy to slow down, he doesn’t recommend taking a whole year off.
“If he takes off completely and becomes a couch potato, he’s done.”
Bannout believes following a similar path devised by coach Hany Rambod for Derek Lunsford could benefit Ramy.
“Maybe Ramy should follow similar principle like what Hany’s doing to Derek, maybe he can promote his mass again and get healthier, cleanse his liver and cleanse everything in his body and relax his mind.”
Lunsford has gained a lot of momentum since his last outing at the 2022 Mr. Olympia. Legendary bodybuilder Ronnie Coleman sees him as the man to dethrone Choopan and called him his favorite bodybuilder of this generation earlier this month.
Bannout shares his most dangerous competitors for 2023 Mr. Olympia
Samir Bannout backed Derek Lunsford as the biggest threat to Choopan’s title at the 2023 Mr. Olympia along with Samson Dauda.
“Hadi will be ready for sure but again it’s not going to be easier, it’s going to get harder because everybody wants him right now. The most dangerous guy would be Derek and then Samson and then who else is dangerous? Nick, Andrew is dangerous, Krizo. Can Krizo do it?”
Earlier this month, Big Ramy confirmed he would not sit out a year and plans to step on the stage for the upcoming 2023 Mr. Olympia. His focus is set on bringing a better package and not on the placement he gets.
You can watch the full video below.
Published: 16 June, 2023 | 9:11 AM EDT
How to Lose 10 Pounds in a Week – Four Proven Strategies
It’s generally best to lose weight slowly and steadily. Most experts agree that losing 1-2 pounds per week is optimal. That rate of weight loss is sustainable and not too hard to achieve. You won’t need to starve yourself or exercise to exhaustion.
But, while a slow rate of weight loss is generally best, there may be times when you want to lose weight faster. For example, you may have entered a powerlifting or martial arts contest and need to be a certain weight to compete. Or, perhaps, you have a big school reunion coming up, and you’re desperate to fit into your old high school cheerleading outfit.
It’s usually best to plan for these things well in advance so you don’t have to rush to lose weight. However, life has an annoying way of derailing the best-laid plans, and an event you thought was months away can arrive far sooner than you expected.
In this article, we reveal the four best strategies for losing ten pounds in a week.
The Realities of Losing Ten Pounds in A Week
Before you begin your attempt to lose ten pounds in seven days, make sure you understand the realities of what you are trying to achieve:
A lot of the weight lost won’t be fat
Your body weight is made up of several different components, including muscle tissue, internal organs, bones, skin, fluids, minerals, and fat. When most people talk about weight loss, what they actually want is fat loss.
However, the chances of losing ten pounds of fat in a single week are very low. You’d have to eat next to nothing and exercise for several hours a day to burn the 35,000 calories that ten pounds of fat contain.
So, a large proportion of the ten pounds you lose will be water weight. Water is heavy, and one liter weighs a little over two pounds. Shedding water weight is relatively easy, especially compared to fat loss.
You can and will lose fat in a week, but a significant percentage of your ten-pound weight loss will be water.
You’ll almost certainly regain some of the weight you lost
Losing ten pounds in a week will result in temporary weight loss. Once you return to eating and drinking normally, you’ll regain at least half of what you have lost. It’s very unlikely that you’ll be able to sustain your new weight for more than a day or two.
As such, you should time your efforts so you hit your lowest weight on the day you need to be ten pounds lighter, e.g., the day of your weigh-in if you are cutting weight for a sporting event.
Such rapid weight loss is unsustainable
Just because you can lose ten pounds one week doesn’t mean you’ll be able to lose another ten pounds the next. Such dramatic weight loss is unsustainable. Trying to lose another ten pounds in such quick succession could be dangerous. A slower, more consistent approach to weight loss approach is usually best.
Losing ten pounds in a week could be unhealthy or even dangerous
You’re going to have to exercise and diet hard to lose ten pounds in a week. You’ll also have to manipulate your water levels to reach your ten-pound weight loss goal. Invariably, this will cause dehydration and may even lead to electrolyte imbalances which can affect muscle contractions and even your heart.
Athletes use these strategies all the time to compete within their chosen weight categories, but they also accept there are risks to losing so much weight this quickly.
This is not going to be fun!
Losing ten pounds in a week is going to take effort and determination. You’re going to feel tired, hungry, and possibly unwell. You may not sleep well, and you’ll probably feel moody or anxious.
So, before you begin, ask yourself if the result will be worth it. In all but a few cases, slow and steady weight loss is best.
Four Strategies for Losing Ten Pounds in a Week
While there are no guarantees of success, these are the strategies you need to use to lose ten pounds in a week. The more of them you implement, the more likely you are to reach your weight loss target.
Create a significant daily calorie deficit
While much of the weight you lose over the next seven days will be water, some of it will be fat. That is, providing you eat fewer calories and force your body to burn fat for energy. For every pound of fat you want to lose, you’ll need to burn 3,500 calories more than you consume.
For most people, a 1000-calorie-per-day deficit is realistic and sustainable. This will invariably mean slashing your food intake, but that’s the price you have to pay to lose weight fast.
To determine how many calories you need to consume a day, you need to:
Estimate your total daily energy expenditure (TDEE) using this calculator.
Subtract 1000 calories from that number.
Track your meals and consume that number of calories over the coming week.
Increase your caloric expenditure
Eating less is only part of the weight loss and fat-burning equation. You’ll lose weight faster if you increase your caloric expenditure and create an even more significant calorie deficit.
It doesn’t matter what you do to burn calories, but you should aim to expend an additional 1000 calories per day through exercise and non-exercise physical activity. While this might sound daunting, it probably adds up to an hour of exercise plus a couple of hours of walking, gardening, household chores, and general purposeful movement.
Combined with your 1000-calorie dietary deficit, burning an extra 1000 calories a day should result in losing about four pounds of fat in seven days.
Learn how to burn an extra 1000 calories per day here.
Cut your carb intake to less than 50 grams a day
Low-carb diets aren’t necessarily better for fat loss than a more balanced diet. However, they are good for weight loss. Most dieters lose several pounds during the first week of a low-carb diet.
When you cut carbs from your diet, your body has to use stored muscle glycogen for energy. Glycogen is glucose bound to water molecules. As your body converts the glycogen into glucose, it releases the water, which you then excrete. Eliminating this water from your muscles will lead to rapid weight loss.
How much you’ll lose depends on the size of your glycogen stores. However, low-carb dieters often lose 3-5 pounds within the first week.
However, getting your carb intake to below 50 grams per day won’t be easy, and it means you will have to eliminate many nutritional staples from your diet.
Foods to avoid at this time include:
Bread
Rice
Pasta
Potatoes
Cereals
Sugar
Junk food, including candy, soda, chips, etc.
Most fruit
Instead, your meals will need to be built around proteins and fats. The good news is that foods high in protein and fat are very filling. Good options include red meat, fish, eggs, and full-fat dairy. You can also eat plenty of leafy green vegetables and other low-carb plant foods.
Do a water cut
The above strategies should get you close to losing ten pounds in a week. That said, if you want to be certain to hit or even exceed that goal, you may want to try a water cut. This is the process of ridding your body of excess water.
However, this is also the riskiest weight loss strategy, so only do it if you are determined to lose ten pounds in one week.
This is how you do a water cut:
Day 1 & 2 – consume one gallon of water per day (normal water intake)
Day 3 & 4 – consume two gallons of water per day
Day 5 – consume one gallon of water
Day 6 – consume half a gallon of water
Day 7 – time to weigh yourself; you should now be at your target weight
So, how does this method work? Good question!
When you initially increase your water intake, your body starts flushing out the excess, and you’ll find yourself peeing more than usual. But as you lower your water intake from day five onward, your body continues to expel water at an accelerated rate, despite drinking less.
This creates a negative water balance, where you are excreting more than you consume, leading to significant weight loss.
Of course, you’ll regain all that water weight when you start drinking normally again. But, your weight should be at its lowest on the morning of day seven.
You can also sweat off a few extra pounds by working out or hitting the sauna. However, this should be unnecessary if you have done your water cut correctly.
Losing ten pounds in a week is usually easier than keeping that weight off. Dehydration, a high exercise volume, and a very strict, low-calorie, low-carb diet are unsustainable. Your weight will quickly return to normal as soon as you stop doing these things.
You may be able to avoid fat regain if you continue to eat and exercise sensibly, but you’ll soon rehydrate when you start drinking normally. For these reasons, slow and steady weight loss, where you drop 1-2 pounds per week, is usually the recommended approach.
A Better Way to Lose Weight and Keep It Off
If the idea of working so hard to lose ten pounds in a week, only to regain it soon after, is unappealing, you should consider a more conservative approach to fat loss and weight management.
The best strategies for easy, sustainable weight loss include:
Create a modest calorie deficit
There is no need to starve yourself to lose weight when you have more than a week to reach your weight loss target. A deficit of 500 calories per day should be sufficient for most people.
Ways to do this include:
Reducing meal size
Cutting out sweets and snacks
Using low-calorie ingredients
Adopting a low-fat diet
Skipping meals (intermittent fasting)
Choose a sustainable diet
Extreme diets are almost impossible to stick to for more than a few days. Hunger and cravings will invariably wear down your willpower, and it’s only a matter of time before you cheat or quit your diet entirely.
So, pick a diet you know you can stick to and that you’ll enjoy. After all, food should be one of life’s pleasures and not only a source of energy and nutrients.
Track your food intake and progress
If you don’t measure something, you can’t manage it. So, start using an app to analyze your food intake to make sure you are hitting the required caloric deficit. Also, track your weight to make sure you are achieving the results you want.
If your weight isn’t changing, you may need to increase your deficit slightly or do a little more exercise.
Exercise moderately and regularly
Super long and ultra-intense workouts make great social media posts but are usually impractical for the average exerciser. Very few of us have the time or energy to work out for several hours a day.
So, instead of training like a pro athlete, commit to working out 3-4 times a week for 40-60 minutes each time. This should be doable for most people and sufficient to enhance your weight loss efforts.
Combine strength training with cardio
While all exercise is good for weight loss, you’ll probably get better results by combining cardio and strength training. Cardio burns calories, while lifting weights will help preserve your muscle mass and maintain your metabolic rate.
Many people fall into the trap of doing nothing but cardio to lose weight, but this is a mistake. While cardio does burn fat and calories, it can also cause muscle loss. Losing muscle makes it harder to lose weight and keep it off, and you could end up “skinny fat,” where you look slim, but your body is soft and weak.
Combining strength and cardio training is like one plus one equals three!
Increase your NEPA
Woman Looking After Plants
NEPA is short for non-exercise physical activity and is one of the most powerful things you can do to lose weight and keep it off. Examples of NEPA include:
Anything that gets you up off your butt and moving counts as NEPA and burns calories for faster, easier weight loss. Look for ways to inject more NEPA into your day. NEPA often registers as “steps” on activity-tracking apps and watches. Try to clock up 10,000-15,000 steps a day for best results.
Be patient!
Weight loss of a pound or less per week might not sound impressive but lose that amount weekly for several months, and you’re looking at a significant change in your body composition.
You could look like a whole new person in less than a year!
Not only is a slower rate of weight loss sustainable for longer, but it will also be easier to keep it off.
In contrast, rapid weight loss is invariably followed by rapid weight regain. This phenomenon gives rise to the term “yo-yo dieting,” where your body weight goes down only to rebound back up soon afterward.
So, be patient and don’t try and lose weight too fast. In almost every instance, slow and steady wins the fat loss race.
How to Lose 10 Pounds – FAQs
Do you have a question about losing ten pounds in a week or weight loss in general? No worries, because we’ve got the answer!
1. What is the best diet for rapid weight loss?
It really doesn’t matter what diet you follow when trying to lose weight fast. The most critical thing is to create a significant calorie deficit, so your body is forced to burn fat for fuel. Ideally, you should limit your calorie intake to 1000 calories below maintenance.
That said, the very low-carb keto diet may be beneficial because it promotes glycogen depletion, which hastens water and weight loss.
However, any diet that keeps you in a calorie deficit will work, so choose an eating plan that fits your lifestyle and food preferences.
2. Can I have cheat meals while trying to lose ten pounds in a week?
If you feel you need cheat meals during a one-week diet, you probably don’t have the right mindset for this weight loss challenge. Cheat meals during such a short diet will almost certainly derail your progress and undermine your results.
Surely you can tough it out for a week and just stick to the plan?!
Losing ten pounds in a week means committing to the process and ignoring cravings and hunger pangs. If you don’t think you can do this, you should look for a more conservative diet and resolve to losing weight more slowly.
3. How much weight will I regain at the end of the week?
Initially, most of the weight you regain at the end of your seven-day, ten pound-diet will be water. As such, you could gain as much as five pounds in a matter of hours. It all depends on how much hydrating fluid you consume after your water cut.
You will also regain fat if you start consuming above-maintenance calories. However, fat regain will probably be slower, especially if you eat sensibly and don’t binge. That said, you can avoid fat regain completely if your calorie intake remains equal to your calorie expenditure.
4. Is water cutting safe?
Water cuts are best described as safe-ish. The protocol outlined in this article is not especially extreme, and the risks are pretty low. Other water cuts lead to much more significant weight loss (20+ pounds in 24-48 hours) and are much more dangerous.
However, there is always a risk when manipulating your hydration levels, including dehydration, cramps, nausea, heart palpations, heat stroke, kidney problems, low blood pressure, confusion, unconsciousness, and death.
Consider these risks before embarking on any type of water cut.
5. What is the best workout for losing ten pounds in seven days?
The aim of exercise during a rapid weight loss diet is burning calories. Ideally, you want to burn about 1000 extra calories per day. Combined with your 1000-calorie deficit, this should result in about 4-5 pounds of fat loss in a week. The rest of your weight loss will be in the form of water.
So, it really doesn’t matter what type of exercise you do so long as you burn the required number of calories. You can do short-but-intense workouts or longer, more leisurely workouts – both can burn a similar number of calories.
Including strength training in your workouts is a good idea, as it can help preserve muscle mass and prevent atrophy. However, as you’ll only be dieting for one week, muscle loss should be minimal, provided you consume sufficient protein.
Related: Calorie Burning Calculators
You could even skip exercise altogether and just walk and be more active. However, this will entail a lot of movement and may be impractical if you have a sedentary job.
Most people get the best results by combining sensible daily workouts will reasonable amounts of general physical activity. However, be aware that, as the week progresses, you will probably start to feel tired and are going to fatigue more quickly. Make allowances for this in your workouts.
Related:
Closing Thoughts
It usually takes months or even years to gain weight and become overfat. Too much food and insufficient activity and exercise put you into a calorie surplus, and those unused calories are then converted to and stored as fat.
This is why most people tend to gain weight gradually over several years and not all at once.
However, despite slow weight gain being the norm, most people want to lose weight as fast as possible.
Unfortunately, while you CAN lose weight quickly, and dropping ten pounds in a week is entirely doable, rapid weight loss is seldom sustainable or enjoyable. Plus, rapid weight regain is practically unavoidable.
So, by all means, use the strategies in this article to lose ten pounds in seven days, but understand this weight loss will probably be temporary, and a slower, more conservative approach to weight loss will invariably be more successful.
Spread Leg Forward Fold Upavistha Konasana — Benefits, Common Mistakes, and Variations
This one’s a throwback to gym class days when you were instructed to sit, spread your legs wide, and reach as far forward as you could for ten to twenty seconds. And you probably got pretty good at it with enough repetition, but once free from that school requirement, most of us said goodbye and good riddance! (no more torture). But wisdom is power, and those body aches and tight muscles aren’t going to relieve themselves…
Spread leg forward fold or Upavistha Konasana, is a fundamental pose that will benefit your entire body, and there’s an easy technique to progress into the full forward fold that we’ll show you in this guide. Plus learn key form tips and progress with some handpicked advanced variations.
Muscles Involved During Spread Leg Forward Fold Upavistha Konasana
“Spread”, “leg”, “fold”… sounds like a whole lot of stretching going on, for various muscles. In fact, you can easily modify Upavistha Konasana to give yourself a major stretch in the posterior chain from the heels all the way through the trunk, and releasing tension in the neck.
Here’s a short anatomical lesson on the muscles stretched and strengthened in this pose.
Thighs
During spread leg forward fold, proper technique will activate the thighs, hips, and groin, giving them a nice stretch along the way. You’ll also get the adductors that draw the thigh inward. Keeping these muscles loose is a good way to maintain mobility in the lower body, and prevent hard injuries and muscle pulls.
Erector spinae
Elongating the torso, and stretching out the lower back is a big part of the seated forward fold. In fact, to exaggerate this benefit, you can grab the toes, giving you more room to move your upper body.
How to do Spread Leg Forward Fold Upavistha Konasana
For such a simple looking exercise, there are a lot of important steps that you can’t miss when setting up and executing this yoga technique. This is to ensure your body is in a comfortable, supportive, and ergonomic position.
Below are written steps as well as a very detailed, and appropriate video demonstration of the spread leg forward fold upavistha konasana.
Steps
Gently sit on your mat, with your knees bent, feet flat on the floor, and arms relaxed over your legs.
Then straighten your legs out in front of you, and spread them out wide.
Use your hands and gently adjust your glutes by pulling them out to ensure you’re able to maintain an upright posture and lengthened torso without limitation.
Flex your feet by pulling the toes back toward your ankle, and press the heels into the ground.
Now place your fingertips behind your butt on the floor, and pull the shoulder blades slightly toward each other, and down. Then lift your chest up.
Hold this position and feel a nice stretch throughout your body.
If you’re ready for a bigger stretch, place your hands in front of you on the floor, then slowly walk your hands forward as much as you comfortably can.
Now allow your upper body to sink down toward the floor to accentuate the stretch. But remember to maintain a lengthened back, not simply hunching over.
From here, if you do not have the flexibility to descend further, you can use a yoga bolster and/or stacked blankets for support.
Gently, lie your head down, looking to either side, and rest your elbows on the floor with your palms facing up.
Let your entire body relax and sink into the cushions, allowing your arms to also become heavy.
Bring awareness to your groin, feeling the wide position of your legs, while allowing your lower body to sink down into the floor.
Slowly breathe in and out.
Stay here for about 5 minutes.
To come out of the pose, turn your hands over onto your palms, then slowly sit up, walking your hands back toward you for support.
Before you finish the pose, and if you’re comfortable, from the sitting position, place the bolster/blankets on one leg, and lie your head down to that one side for 3-5 minutes. Repeat on the other side.
You’ve now performed the spread leg forward fold!
Check out the soothing demonstration of this yoga technique via the video tutorial provided below.
Tips
You can use a bolster, blankets, and yoga blocks for support as you gradually increase flexibility.
Holding straps around your feet is another great training tool that helps reinforce proper form, and train for improved flexibility.
Never push your body to the point of pain or discomfort. Many yoga poses require great flexibility, and joint mobility but the body needs time, progress, and persistence to achieve deep stretches.
Benefits of Spread Leg Forward Fold Upavistha Konasana
A phenomenal activity that we should all fit in our routines, spread leg forward fold has benefits that go well beyond an amazing body stretch. Here are other reasons why this pose can improve your mind and body.
Stretch your groin, hips, and back
From the spread leg forward fold you can emphasize the point of stretch. Reaching straight forward you’ll focus on stretching the torso and lower back. But you could change direction, leaning into either side, and increase the stretch in your hamstrings.
Stretching your lower back is helpful in preventing injuries by enhancing mobility, while the hamstrings are highly injury prone, and stretching is non-negotiable if you’re highly active. Plus, most people sit a lot, which affects the hips and legs.
Reduce and improve body stress, anxiety, and pain
For the same reason as above, stretching gives us relief from muscles that are overused, not used enough, or that have been injured. Nowadays, our butts are glued to our seats for hours on end, which can lock everything up, and that’s when you start to have issues with hips, knees, etc.
Well, stretching can do a lot to counteract that. In fact, one study on Spanish logistics workers found that implementing a stretching routine in the workplace effectively helped with bodily pain, exhaustion, while reducing anxiety, and improving mental and general health (1). It was seen as a potential low cost way to improve well-being in the workplace.
Additionally, as the above video example pointed out, this pose could potentially improve health situations common in women such as regulating menstruation. Although, we cannot make this claim definitely.
Fight smartphone posture
We’re wreaking havocs on our necks with our phones, laptops and tablets, maintaining terrible forward head posture. It’s said the average human heads weigh on average 5 kilograms or 11 pounds. That’s pretty heavy, and not fair to our necks and spine.
Performing daily stretching and yoga techniques is one of the best ways to hold ourselves accountable for bad posture. Because if we’re making the effort to maintain healthy bodies, then good posture should go along with that.
Additionally, there’s research that could support the positive effects of stretching and core exercises on posture and alignment (2).
Common Mistakes When Performing Spread Leg Forward Fold Upavistha Konasana
These common mistakes are counterproductive to achieving a proper spread leg forward fold pose.
Rounding your back
There are few instances where it’s good to round your back, like the cat pose, for example. However, the goal of upavistha konasana is lengthening the spine by reaching forward, and keeping the back straight. If you notice your back rounding, use assistance such as a bolster, block, or blankets, and slowly lower yourself, focusing on good form.
Rolling your feet forward
Throughout this pose, your feet and knees should be pointed up toward the ceiling. Rolling them forward could place too much pressure on your knees.
Forcing it too quickly
The spread leg forward fold appeals to beginners because it seems so simple and straightforward (pun intended). And as mentioned, most of us have done it at some point. However, if you don’t stretch these muscles regularly, you will be surprised at how bad your flexibility is. So don’t try to rush it just because you used to do it in grade school. Your muscles and body still need time to open up and adjust.
Variations of Spread Leg Forward Fold Upavistha Konasana
The sitting wide leg fold over is a nice pre-requisite for twist and standing fold over poses. Here are some alternatives we’d choose that are similar in nature.
Strap assisted spread leg forward fold
There are a few different ways that you can ease into a full forward leg spread. Many people may not have the flexibility to do it as shown in the primary example provided in this guide. So, you can actually wrap some short straps, belts, or similar under the bottoms of your feet while in a wide leg seated position, grab onto the ends, and gradually pull yourself closer.
This is actually a great form training technique, that reinforces keeping the legs grounded, shoulders down, and chest up. Remember, ground down with the legs, and lift up with the chest. Go as far down as you comfortably can, as your hamstring and back flexibility allows. Make sure to keep the legs pressed firmly into the floor, and use a blanket under your butt to modify the range of motion.
Spread leg forward fold holding toes
The advantage of grabbing your toes instead of reaching your arms forward is that you can get more range of motion. If you have the flexibility, you can lower your chest and chin to touch the floor, enhancing the stretch and activating more core.
Steps
With the legs spread wide, reach your arms toward your feet and grab the toes.
Hinge forward at the hips, slowly lower your chest toward the floor, and gently rest the front of your torso and chin to the ground if your flexibility enables you to do so. Your toes and kneecaps should be pointing toward the ceiling.
Hold here to get a good stretch, then you can reset, and repeat a few more times.
Spread leg parivrtta (revolving)
Getting some rotation in the pose is going to help open up the chest, and work the rotational oblique muscles of the core. This technique is also commonly performed standing on both feet, but it’s beneficial both ways.
Steps
From a spread leg seated position, inhale, and raise your arms overhead.
Exhale, bend sideways down to either leg and use the same side hand to grab the lower foot. Use the top hand to grab the top part of the foot.
Rotate your upper body toward the ceiling as far as you can, fixing your gaze up. Focus on breathing in and out.
Inhale, free your hands, and slowly come up to an upright position. Exhale and bring your arms down.
Repeat the prior steps on the other side, performing everything in reverse.
Seated forward bend
A basic pose in hatha yoga, the primary difference between seated forward bend and spread leg forward fold is the former is performed with the feet together in front of you. Also referred to as Paschimottanasana, this pose provides a stretch from neck to heels, and it’s just as mentally relaxing.
Steps
Sit on a yoga mat with your legs straight out in front of you and feet close together. Flex your toes back toward your shins.
Inhale, raise both arms overhead and stretch them toward the sky.
Exhale, bend forward from the hips, and reach as far forward as you can without straining or pain. If you’re flexibility allows, grip one wrist with the opposite hand past the bottom of your feet. Or, grab where you’re able to on your lower legs.
Stretch your spine forward, and rest your face and torso on the top of your legs. Make sure to breath in and out in this position.
From here, extend the arms forward, slowly sit up and inhale. Then, exhale and drop your arms down.
Urdhva upavistha konasana upward facing wide angle pose (Variation B)
Now you’ll get to focus on balance, total body stability, core strength, and flexibility. Keep in mind, there are more detailed examples of this upright seated wide legged pose, but for simplicity, we included the basic form steps with a video explanation and demonstration.
Variation B will teach you contrasting styles in muscle activation and relaxation, improving functional skills, and making you a more capable human!
Steps
Start in a sitting position with your knees propped up and feet flat on the floor.
Then come into a baddha konasana by opening your hips, and pressing the bottoms of your feet together close to your body.
Now hook your pointer, and middle fingers underneath your big toes, and grab the tops with your thumbs.
Inhale, pull the shoulders back and lift your feet up. From here, find balance on your sitting bones. Keep a straight spine.
Slowly straighten your legs up toward the sky, and out wide. If you must, keep the legs bent until you gain more flexibility in the future. In this position, make sure your tailbone is straight and not tucked under.
Hold this position for as long as you comfortably can.
Bend your legs, and bring your feet back together like in the starting position.
Now slowly straighten your legs our in front of you one side at a time. You’ve finished this version of a spread leg pose!
Wide legged forward bend prasarita padottanasana
The sitting fold over has a special place in a yoga stretching routine, but if you want more functional benefits, you should try it standing. We have an entire guide on this pose, that explains the benefits, and shows some cool variations.
Choose a surface where your feet will not slide.
From a standing position, spread your feet apart into a wide stance, creating roughly 4-5 feet of space in between. You want a wide stance but not so wide that you lose stability and balance.
Point your toes forward or slightly inward to activate the inner thighs and glutes, keep your legs straight and engaged, and focus your weight on your outer feet. Place your hands on your hips.
Now hinge forward at the hips, and lower your torso until your upper body is roughly parallel to the floor. Make sure to keep your back straight. Then, slowly stand up straight.
Repeat step 4, but now stretch your arms down to the floor and touch it with your fingertips.
Walk your hands back until your fingers and toes are in line, and press your palms flat on the floor.
Lift your head up and gently stretch toward the sky.
Then drop your head and body down toward the floor, while bending your elbows. Try to relax your upper body.
Gently rest the crown of your head on the floor. Hold this position for a few seconds, trying not to exceed 10 seconds at first.
Now come up onto your fingers, walk your hands forward, and bring your hands on your hips, one at time, then slowly stand up in the starting position.
Related: How to do fish pose Matsyasana
Wrapping Up
Back then you probably thought it was a useless technique, but little did you know such a simple technique could do so much good for your body. Granted, we probably accumulate the most bodily tension as we mature and face adult life, which is more reason for us to get deeper into these types of intense stretches, and yoga exercises.
Spread leg forward fold upavistha konasana is a nice entry level, all-around pose for the posterior chain, anterior body, hips, core, spine, and neck muscles. And it’s very safe to do, so long as you be patient, don’t force what won’t go, and use proper progressions as included in this guide under the variations section.
References
Montero-Marín J, Asún S, Estrada-Marcén N, Romero R, Asún R. Efectividad de un programa de estiramientos sobre los niveles de ansiedad de los trabajadores de una plataforma logística: un estudio controlado aleatorizado [Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study]. Aten Primaria. 2013 Aug-Sep;45(7):376-83. Spanish. doi: 10.1016/j.aprim.2013.03.002. Epub 2013 Jun 12. PMID: 23764394; PMCID: PMC6985483.
Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015 Jun;27(6):1791-4. doi: 10.1589/jpts.27.1791. Epub 2015 Jun 30. PMID: 26180322; PMCID: PMC4499985.
Dana Linn Bailey Takes on ‘Summer Shredded 4.0 Total Body’ Transformation Challenge
With summer on its way, former Women’s Physique Olympia Dana Linn Bailey is determined to transform her physique. In a recent YouTube video, Bailey revealed a progress video before embarking on her ‘4.0 summer shredded’ fitness challenge.
“What’s up guys, you’re probably wondering why I’m in a bathing suit right now. That’s because today I am taking my first progress pictures for my new challenge that’s coming out, shredded summer 4.0. This is the fourth one we’ve done. Very excited,” Dana Linn Bailey shared.
As the first winner of a Women’s Physique contest in 2011 at the Jr. USA and the inaugural Women’s Physique Olympia champion in 2013, Dana Bailey has made her mark in the IFBB Pro League with exceptional balance and striated shoulders. Since retiring from competitive bodybuilding in 2015, she’s built a notable online presence with her YouTube videos and social media posts, where she regularly showcases her workouts, nutrition, and lifestyle.
Despite stepping away from the sport competitively, Dana still attacks her workouts with a chip on her shoulder. Whether it’s a grueling back training session or a push day, Linn brings her best day after day. Aside from training, Bailey has been open about some of her health struggles. In a recent Cutler Cast appearance, Bailey detailed battles with a thyroid condition and a Rhabdomyolysis infection.
While Dana is known for her extraordinary fitness levels, she plans to kick things into overdrive in the coming months. She aims to add muscle, lean out, and lose weight. In addition, she sat down to discuss a preferred meal option.
Dana Linn Bailey Introduces 4th Summer-Inspired Shredded 2023 Workout Challenge
Bailey said the transformation will be ‘full body’ and encouraged any of her followers to join her on the journey. She plans to award a male and female participant with $10K each.
“It’s a total body transformation. It’s not just a weight loss challenge. We’re going to get leaner. We’re going to have more muscles. And we’re just going to be super confident in your bathing suits. So, it’s summer right now, so if you’re not feeling like your best. You got a vacation coming up to the beach, you got to wear this tiny little bikini or swim shorts and you want to feel more confident come join me summer shredded 4.0,” said Dana Linn Bailey.
“If getting shredded for summer wasn’t enough for you, not motivating enough to get abs and look really good, I’m giving away 10 grand to one guy and one girl. That’s 20 thousand dollars in cash and prizes. Prizes are coming from Trifecta, RedCon1, and you’re getting cash.”
After the posing session, Dana shared one of her daily meals, consisting of bison and Basmati rice.
“Today, first meal of the day, you know, it happens to be in the afternoon, we are doing just lean bison and Basmati rice,” said Dana Linn. “I don’t actually like cooking fish but when I go to a restaurant that’s all I order. When I went to Mexico, that’s all I ordered was fish. We’re landlocked. If I’m in Montana, it will be chicken, beef, fish. If I’m on the coast somewhere, it will go fish, chicken, beef. I know, it changes.”
Dana Bailey isn’t the only Olympia winner amid a physique transformation. Four-time Mr. Olympia Jay Cutler announced he was getting in the best shape possible since 2013. Even though he has no plans of making it to a bodybuilding stage, Cutler is excited about the process. He’s offered consistent workouts, physique updates, and training sessions geared toward his ‘Fit-for-50’ goal.
Dana Linn Bailey is an open book to her fans and followers. In addition to an inside look at her gym life, Bailey has revealed a detailed daily supplement stack, which she uses to maintain her energy levels and wellness.
Always pushing the realms of her physical fitness, Dana Linn Bailey is a bodybuilding trailblazer who uses her platform to promote positivity. She encourages anyone to tag along with her while she once again transforms her physique.
You can watch the full video from Dana Linn Bailey’s YouTube channel below:
RELATED: The Summer Beach Workout to Get You Jacked
Published: 16 June, 2023 | 12:30 AM EDT
UFC Icon Conor McGregor Accused of Rape at NBA Finals, Denies Allegations
UFC superstar Conor McGregor is easily the most recognizable name in the sport of mixed martial arts. Besides his immense popularity, the Irish fighter has amassed a fortune from competing inside the octagon. According to TMZ Sports, McGregor got accused of rape while in attendance for Game 4 of the NBA finals this past Friday.
Former UFC two-division champion Conor McGregor is one of the first true superstars out of MMA to break into the mainstream. He kicked off his professional career on the regional circuit in Ireland and quickly found success with his insane athletic abilities and charismatic personality under the Cage Warriors banner, where he won the featherweight and lightweight championships.
McGregor joined the UFC, the most elite MMA promotion in the world, as only the second Irish fighter in 2013. He impressed in his debut by scoring a first-round knockout of Marcus Brimage. After racking up more wins, McGregor got the opportunity to face legendary fighter Jose Aldo for the featherweight title in Dec. 2015. He made history by setting the record for the fastest knockout in a UFC title fight at 13 seconds to win the 145-pound gold.
‘The Notorious’ took on Eddie Alvarez for a shot at the lightweight championship whilst holding the featherweight belt in Nov. 2016. McGregor put on a masterclass and handily dispatched Alvarez with a stellar combination to become UFC’s first-ever ‘champ-champ,’ holding belts in two different weight classes simultaneously.
Following his win over Alvarez, Conor McGregor’s career took a different direction as he focused on other things beyond MMA, including a crossover boxing match with legend Floyd Mayweather Jr. In Feb. 2019, a single mother from the UK alleged McGregor was the father of her daughter and requested him to take a DNA test. He refuted the claims and the matter fizzled out.
McGregor found himself in trouble again a month later when he got accused of sexual assault in Ireland. His team vehemently denied the allegations but his bitter rival Khabib Nurmagomedov did not miss the chance to hurl insults at him. He faced similar accusations again months later and another time when he made his comeback against Dustin Poirier during the fight week of UFC 257 in Jan. 2021. In the end, he walked away freely without any legal repercussions.
UFC icon Conor McGregor accused of rape at NBA Finals
TMZ Sports reported Conor McGregor got accused of raping a woman at Game 4 of the NBA Finals on Jun. 9.
The alleged incident took place following Denver Nuggets’ win over Miami Heat at the Kaseya Center in Florida. McGregor was in attendance at the event and even performed a skit with the Heat mascot to entertain the fans.
As per letters written by attorney Ariel Mitchell, the woman claimed McGregor sexually assaulted her inside a men’s bathroom after NBA and Heat security helped take the woman away from her friends and forced her into the bathroom.
In the letters, Mitchell says “security refused to let [the woman] exit or allow anyone else, including her friend, inside the bathroom.” McGregor allegedly “shoved his tongue in the victim’s mouth and aggressively kissed her” before trying to sodomize her. The woman managed to escape after elbowing McGregor multiple times and reported the incident to local authorities on Sunday.
The woman seeks settlements with the NBA, the Heat, and McGregor in lieu of litigation. McGregor’s representatives denied the allegations.
“Allegations are false,” said McGregor’s reps in a statement. “Mr. McGregor will not be intimidated.”
“UFC will allow the legal process to play out before making any additional statements,” addressed the UFC.
Conor McGregor has been on the sidelines in recovery for a horrific leg break injury he picked up in his last bout. He appears to have recovered well and packed on the pounds while away from competition. In Dec. 2021, he showed off his massive build in a physique update claiming he weighed 190 pounds.
McGregor ignited a rivalry with internet sensation Liver King after getting challenged to a liver-eating contest last October. Given the change in his physique, he compared himself to a combination of legendary bodybuilder Arnold Schwarzenegger and Bruce Lee. There has been speculation about whether he used steroids or Photoshop based on a workout update he gave last November.
McGregor is scheduled to take on Michael Chandler in his return to action following their tenure as coaches on the latest season of The Ultimate Fighter. Although the bout was targeted for later this year, it’s unclear if it would proceed as planned or if he would delay his return to next year.
Published: 15 June, 2023 | 5:17 PM EDT
Hadi Choopan Looks Ripped in 2023 Off-Season Physique Update Ahead of Title Defense
Iranian bodybuilder Hadi Choopan is on a mission to defend his throne at the upcoming 2023 Mr. Olympia. He’ll face challenges from rising contenders in the Men’s Open division. In a recent Instagram post, Choopan looked massive in an off-season physique update.
Hadi Choopan entered the IFBB Pro League as a Men’s 212 competitor with a lot of hype. Hailing from Iran, he encountered obstacles related to traveling overseas and getting a visa for different competitions. He decided to switch to the Men’s Open class and gained attention for his impressive muscle mass, definition, and conditioning after taking bronze in his first Mr. Olympia appearance in 2019. He continued to work his way up the ranks and proved to be one of the most consistent athletes in the sport, having never placed below fourth in his pro career.
Choopan created history by becoming the first Iranian to win the coveted Sandow trophy at the 2022 Mr. Olympia last December. He managed to defeat former 212 Olympia champion Derek Lunsford in a close-fought battle and rising sensation Nick Walker. Following the outcome, Choopan received a hero’s welcome back in his native land and got honored with a ten-foot-tall statue. He didn’t slow down in his training and left fans stunned with a different ripped physique update earlier in the 2023 off-season.
After Samson Dauda’s victory at the 2023 Arnold Classic, renowned coach Milos Sarcev backed him as a major threat for Choopan and Lunsford at the 2023 Mr. Olympia. IFBB athletes’ representative Bob Cicherillo expressed a similar sentiment in his analysis of the show.
While some may be counting Hadi Choopan out, bodybuilding Hall of Famer Chris Cormier believes he would give it his all since he possibly has more on the line than other competitors. Two months ago, eight-time Mr. Olympia Ronnie Coleman picked Lunsford to dethrone Choopan at the next Mr. Olympia.
Walker also doubts ‘The Persian Wolf’ can retain the title and expects himself to compete with Lunsford for gold. On the other hand, Cicherillo favored Choopan to beat Walker in a one-on-one showdown on stage months ago. However, bodybuilding veteran William Bonac extended his support for the champion to win another Sandow trophy.
Hadi Choopan looks massive in the off-season physique update
In a recent Instagram post, Hadi Choopan looked huge in an off-season physique update.
“The world revolved under my feet and I said to the worlds, I am the soldier of the Persians, the owner of the kingdom,” wrote Choopan via Google Translate. “I stood up and hit the nail of the tricolor flag of the Iranians, which once again danced in the breeze, a leaf of the historical string (Sando) that is sleeping in my house.”
RELATED: Samson Dauda Says Hadi Choopan & Derek Lunsford Will Lose 2023 Mr. Olympia If He Improves His Back
Recently, Choopan sent warning shots with an insanely jacked off-season physique update where he delivered a fiery message to his competitors. Based on his latest progress video, Choopan has no intentions of leaving the door open for a new champion to emerge later this year.
Published: 15 June, 2023 | 5:07 PM EDT
Joey Swoll on Filming at Gyms: ‘Just Because You’re Comfortable Doesn’t Mean Other People Are’
Gym etiquette is one of Joey Swoll’s top priorities, especially with the rise of social media platforms. In a recent TikTok video, Swoll called out a female user for recording a man without consent in between sets during a workout.
Swoll has become a prominent fitness influencer by standing up for those who are forced to deal with “toxic gym culture.” This term refers to various forms of harassment, intimidation, and judgment that some people encounter at the gym.
One example of this behavior was captured by the TikTok account “xitlahly” in a viral video. The clip showed a man resting between his sets on a machine. A woman approached the adjacent machine and began to use it while recording. The man glanced at her briefly and then shook his head in disapproval before continuing his training session.
Whether it’s disrespect or someone refusing to share gym equipment, Swoll hopes to make gyms more inviting environments for everyone. His movement has spread and even reached bodybuilding legend Arnold Schwarzenegger, who praised him for his positive efforts in fitness.
“I Understand Why This Man Is So Frustrated,” Joey Swoll Reacts to Female TikToker Recording in Gym
While fitness centers are for the public, Joey Swoll believes everyone deserves the right to feel comfortable when they train. Sometimes, that means not being recorded in the gym without consent.
“This is why so many want filming banned in gyms. If you can’t film with respect for others, you shouldn’t film at all.”
“I understand why this man is so frustrated and shaking his head. Your camera is pointed directly at him where you’re filming more of him than you are of yourself in your video. That would upset anybody. Not to mention, with all of these cameras and tripods popping up in gyms all over the place, people are getting frustrated because they just want to go to the gym to work out,” Joey Swoll said.
“You have to understand, just because you feel comfortable to film yourself at the gym doesn’t mean other people feel the same and this keeps a lot of people from going to the gym. Your wanting to film never takes priority over someone feeling comfortable enough to go work out in the gym and better themselves and a lot of people on your page told you this.”
In Swoll’s opinion, filming in the gym should be done responsibly and with respect to others.
“If you’re going to film, you have to film responsibly and with respect to other people. If you can’t do that, don’t film at all. You need to do better. Mind your own business.”
This isn’t the first time Swoll has come to the defense of a gym-goer on TikTok. Earlier this year, he took a shot at a Female user who called a man ‘fuc**ng feral’ for looking at her inside the gym. Swoll, taken aback by her actions, made an example out of her by underlining the difference between glancing and staring.
Even bodybuilders have become subject to toxic gym culture. NPC athlete Charly Young made light of his concerning situation last Sept. when a man cursed at him repeatedly for simply posing with his shirt off inside the gym. Swoll praised Young for his maturity and condemned the aggressive man’s behavior.
RELATED: TikToker ‘Nikki Fitness’ Apologizes After Joey Swoll Responds To Her Shaming Man During A Drag Curl Exercise
Joey Swoll has ambitious plans, and his movement to correct gym etiquette has grown. As for his latest subject, Swoll believes in filming others with respect, or just not at all.
Published: 15 June, 2023 | 1:57 PM EDT
Chris Cormier & Olympia Judge Talk Jeremy Buendia, Brandon Hendrickson vs. Erin Banks at 2023 Olympia
As the bodybuilding season marches forward, athletes are gearing up for the biggest show of the year, 2023 Mr. Olympia in November. In a recent Prime Time Muscle show, Chris Cormier and Terrick El Guindy examined some of the rivalries front and center in the Men’s Physique category, all of which feature the reigning Olympia winner, Erin Banks.
The Men’s Physique division has existed for around 10 years and in that time, athletes have evolved to display the best beach bodies possible. In 2013, Mark Anthony Wingson made history when he became the first-ever Men’s Physique Olympia champion. His victory served as a standard for the division at the time and offered his rivals a clear vision of the ideal physique needed to claim gold.
The intensity of the category only grew in the years to follow. Jeremy Buendia established himself as the reigning champion for four years, from 2014-2017. While there have been talks of his comeback in the past, he’s now formally committed in 2023. He’s shared bulking diets, training sessions, and physique goals ahead of his latest venture.
Before Erin Banks won the recent 2022 Men’s Physique Olympia title, Brandon Hendrickson proved himself as one of the best in the division. He became a three-time champion (2018, 2020, 2021), and like Buendia, hopes to knock Banks off the throne in a few months. With such a competitive group of talent, Cormier and El Guindy took a closer look at some of the top contenders expected to compete in November.
Terrick El Guindy Discusses Diogo Montenegro Accusing Erin Banks of ‘Suspect Shoulders’
According to El Guindy, Diogo Montenegro accused Erin Banks of having ‘suspect’ shoulders because there are no striations or separations in the muscle like his.
“Some guys they don’t like each other. That’s the part of the sport. These guys, they hate each other. Oh Terrick don’t use the word hate, well, that’s how they feel about each other. Diogo Montenegro was very specific in Portuguese because I speak the language and he says, ‘My shoulder has separation, my shoulder has striations when I’m really defined, you don’t get to see that on Erin Banks.
You know, making an assumption that Erin Banks shoulders are somehow suspect or present some type of imbalance. That did not go well with Erin Banks. Erin Banks is a cool collected guy. He’s a family guy. If you come his way, he’s from Fresno. They don’t play. He’s like, ‘You can say whatever you want to me, but be ready for the counter attack’ He went after Diogo, he said, ‘You’re a little man with five abs five little blocks,’ you know,” Terrick El Guindy shared.
El Guidy said the online beef reminded him of when Andre Ferguson and Brandon Hendrickson promised a scuffle in Orlando a few years ago.
“Things are getting hairy here. Remember, when we had Andre Ferguson and Brandon Hendrickson they were going to scramble in Orlando a few years ago. Everybody had their board shorts rolling, like, ‘Oh this is going to happen,” El Guindy added.
Chris Cormier & Olympia Judge Talk Jeremy Buendia, Brandon Hendrickson, Erin Banks Rivalries Before 2023 Olympia
After El Guindy explained that Banks blocks people online such as Buendia, Chris Cormier suggested that it probably wasn’t personal.
“He had arguments with Jeremy Buendia, he blocked Jeremy Buendia. Then, I think he [Erin Banks] blocked some other guys. If you come to his social media and you don’t like him, he blocks everybody. I mean, it’s his social media he does whatever he wants but that’s his strategy.”
“It’s competition and I’m sure a lot of it is not totally personal. I just – I don’t know, I like going back and forth. It fueled me to look even better than I probably would have if I different have some kind of edge or some type of chip on my shoulder getting ready for a show. I wanted it. I invited it,” said Chris Cormier.
Cormier said back when he competed, those who talked trash to Flex Wheeler would receive a ‘personal block’ since social media didn’t exist then.
“I would probably have to [trash talk] go with Flex Wheeler. Because just knowing him so well, I know what buttons to push and what buttons to not push, and just like we would go into the posing room together, myself, him – Rico McClinton, and Flex, I mean we’d be in there till we’re falling asleep in between. But we knew if you said one thing negative to Flex, he would at that time defriend you or do a personal block on you back in the day, he wouldn’t talk to you for a few weeks,” said Cormier.
Given Hendrickson’s history on top, El Guindy believes he has the potential to upset Banks at the 2023 Mr. Olympia. He said he felt a lot of tension between the two Men’s Physique competitors during an Olympia TV live show.
“We might have a shake-up. You never know, Brandon Hendrickson, don’t discount the champion. A lot of times people place second place and guys start talking about new guys, he can come back and he can regain that title. Him and Erin Banks, they dislike each other to the max. There wouldn’t be anything more perfect for Brandon Hendrickson to be the last man standing and to take that trophy from the heart of Erin Banks,” said Terrick El Guindy.
“I did a live with them and there’s a lot of tension between those two guys.”
Even though Jeremy Buendia has proven himself as an elite champion, Cormier said he’s facing a very ‘steep hill’ because his peers, Hendrickson, and Banks, have been competing consistently as of late.
“He’s put on a lot of muscle. I just hope it’s going to turn out right because these guys have actually been competing and he’s actually not been competing,” said Cormier. “I didn’t say he couldn’t make an impact. I’m saying it’s a steep hill to climb when things guys have been competing. I said he’s going to have a steep hill to climb when these guys have been competing competing competing,” shared Cormier.
In the past, Erin Banks and Buendia have gone at it in a heated Olympia TV interview. Banks argued that the category had moved on and evolved since Jeremy’s time in the sport. However, Buendia took issue with Banks lacking respect for champions who paved the path he now walks on.
The IFBB Pro League announced a new height/weight cap restriction for the Men’s Physique division. Following the 2023 Olympia event, the new regulations will go into effect. In an appearance on an NPC News Online YouTube video, IFBB Vice President Tyler Manion laid out why the changes are being implemented. Most importantly, it’s to keep competitors from retaining too much size.
While some in the community such as Dave Palumbo believe the changes would discourage Men’s Physique talent from training legs, Bob Cicherillo disagrees. In a recent Voice of Bodybuilding Podcast, the event announcer explained that ignoring leg training would result in an imbalanced physique despite legs not being a part of the judging criteria.
The rapid growth of the Men’s Physique division has made it one of the most talked about events on the Mr. Olympia schedule. With Erin Banks at the center of at least three rivalries, fans are looking forward to seeing how he fares in what could be his first title defense.
RELATED: 4x Physique Champion Jeremy Buendia Gives Tips For Rear Delts
You can watch the full video below from the Olympia TV YouTube channel:
Published: 15 June, 2023 | 11:43 AM EDT
Discover the Ultimate Bodybuilding Community: MuscleChemistry.com – Your Comprehensive Anabolic Steroid and Bodybuilding Forum
Discover the Ultimate Bodybuilding Community: MuscleChemistry.com – Your Comprehensive Anabolic Steroid and Bodybuilding Forum Introduction: For over two decades, MuscleChemistry.com has been at the forefront of online bodybuilding communities, providing a wealth of knowledge and support for individuals interested in anabolic steroids, performance enhancement, and bodybuilding. Established in 1999, MuscleChemistry.com has grown into the go-to…
Panagiotis Tarinidis (66KG) & Evie Corrigan (52KG) Crowned as Champions at 2023 IPF World Classic Open Powerlifting Championships
The 2023 IPF World Classic Open Powerlifting Championships is well underway, with approximately half of the competition already completed. As the days pass, we approach the thrilling conclusion of this prestigious event. However, looking back at the previous days, it is clear that the action is not lacking. Multiple World Records have fallen and new Champions have been crowned. Out of those, Panagiotis Tarinidis and Evie Corrigan seem to be one of the most impressive so far. Both athletes faced fierce rivals, but managed to prevail and win by a significant margin.
Both Panagiotis Tarinidis and Evie Corrigan put in a lot of work over the past year to win the 2023 IPF Worlds. Neither of them was able to finish in the top three of their weight class last year. So, it is impressive to see how much they have improved since the 2022 IPF World Championships.
Panagiotis Tarinidis’ Performance
Leading up to the competition, Panagiotis Tarinidis was giving his all in training. This resulted in some Unofficial IPF World Records which he hoped to make official in the competition. He, however, was not successful in doing this, but did manage to claim the top spot and walk out as a World Champion in the 66-kilogram weight class.
Although Panagiotis Tarinidis did finish with a Total that was almost 10 kilograms (22 pounds) heavier than the second-place finisher, Brian Le. Brian was close to Panagiotis throughout the entire competition, but the Frenchman did not make any mistakes which could have cost him the title.
Panagiotis Tarinidis also set two new competition PR’s in the bench press and deadlift events. He then revealed how difficult this year’s preparation was for him and that he wanted to dedicate this victory to his father.
Squat: 247.5 kilograms (545.6 pounds)
Bench Press: 172.5 kilograms (380.3 pounds) — Competition PR
Deadlift: 285 kilograms (628.3 pounds) — Competition PR
Total: 705 kilograms (1,554.3 pounds)
Panagiotis Tarinidis’ Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
573.2
374.8
573.2
1559.8
549.4
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
FFForce
2023-03-19
Test de sélection aux Championnats du Monde Open
Seniors
1515.7
538.67
Location
France
Competition
Test de sélection aux Championnats du Monde Open
Division
Seniors
Age
28
Equipment
Raw
Class
145.5
Weight
145.5
Squat
496
529.1
-540.1
529.1
Bench
352.7
363.8
369.3
369.3
Deadlift
595.2
617.3
-628.3
617.3
GLP
107.17
DQ
EPF
2022-11-25
European Classic Powerlifting Championships
Open
Location
Poland
Competition
European Classic Powerlifting Championships
Division
Open
Age
28
Equipment
Raw
Class
145.5
Weight
145.1
Squat
-534.6
-534.6
-534.6
2
FFForce
2022-07-02
Silent Worker Meet
Prime Time
1526.7
537.86
Location
France
Competition
Silent Worker Meet
Division
Prime Time
Age
27
Equipment
Raw
Weight
147.2
Squat
540.1
573.2
-584.2
573.2
Bench
336.2
-347.2
-347.2
336.2
Deadlift
595.2
617.3
-633.8
617.3
GLP
107.27
5
IPF
2022-06-06
World Classic Powerlifting Championships
Open
1477.1
524.96
Location
South Africa
Competition
World Classic Powerlifting Championships
Division
Open
Age
27
Equipment
Raw
Class
145.5
Weight
145.5
Squat
518.1
540.1
551.2
551.2
Bench
341.7
-352.7
-352.7
341.7
Deadlift
584.2
-611.8
-622.8
584.2
GLP
104.44
1
EPF
2021-12-03
European Classic Powerlifting Championships
Open
1543.2
549.4
Location
Sweden
Competition
European Classic Powerlifting Championships
Division
Open
Age
27
Equipment
Raw
Class
145.5
Weight
145.2
Squat
534.6
551.2
-556.7
551.2
Bench
363.8
374.8
-380.3
374.8
Deadlift
595.2
611.8
617.3
617.3
GLP
109.25
1
IPF
2021-09-23
World Classic Powerlifting Championships
Open
1526.7
543.69
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Open
Age
26
Equipment
Raw
Class
145.5
Weight
145.1
Squat
-529.1
529.1
545.6
545.6
Bench
352.7
363.8
369.3
369.3
Deadlift
595.2
611.8
-628.3
611.8
GLP
108.11
1
FFForce
2021-07-16
Championnats de France Jeunes et Élite de Force Athlétique
Open
1517.9
541.78
Location
France
Competition
Championnats de France Jeunes et Élite de Force Athlétique
Division
Open
Age
26
Equipment
Raw
Class
145.5
Weight
144.7
Squat
540.1
-556.7
556.7
556.7
Bench
352.7
371.5
-374.8
371.5
Deadlift
589.7
-611.8
-611.8
589.7
GLP
107.65
1
FFForce
2021-07-03
Silent Worker Meet
Prime Time
1559.8
544.02
Location
France
Competition
Silent Worker Meet
Division
Prime Time
Age
26
Equipment
Raw
Class
163.1
Weight
149.3
Squat
540.1
562.2
573.2
573.2
Bench
352.7
369.3
-374.8
369.3
Deadlift
589.7
-617.3
617.3
617.3
GLP
108.8
1
FFForce
2021-02-13
Test Match Eleiko
Seniors
1534.4
547.37
Location
France
Competition
Test Match Eleiko
Division
Seniors
Age
26
Equipment
Raw
Class
145.5
Weight
144.8
Squat
529.1
545.6
-556.7
545.6
Bench
352.7
363.8
371.5
371.5
Deadlift
589.7
617.3
-639.3
617.3
GLP
108.78
4
FFForce
2020-09-12
Silent Worker Meet
Prime Time
705.5
244.43
Location
France
Competition
Silent Worker Meet
Division
Prime Time
Age
25
Equipment
Raw
Class
163.1
Weight
150.7
Squat
165.3
165.3
Bench
358.3
374.8
-380.3
374.8
Deadlift
165.3
165.3
GLP
48.97
2
EPF
2019-09-20
Arnold Classic Europe
Open
1477.1
519.48
Location
Spain
Competition
Arnold Classic Europe
Division
Open
Age
24
Equipment
Raw
Weight
147.6
Squat
496
-512.6
512.6
512.6
Bench
358.3
369.3
374.8
374.8
Deadlift
540.1
573.2
589.7
589.7
GLP
103.66
5
IPF
2019-06-04
World Classic Powerlifting Championships
Open
1411
502.3
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Open
Age
24
Equipment
Raw
Class
145.5
Weight
145.2
Squat
496
-518.1
-518.1
496
Bench
352.7
-369.3
-369.3
352.7
Deadlift
562.2
-584.2
-589.7
562.2
GLP
99.89
2
FFForce
2019-03-16
Championnats de France Force Athlétique Elite
Open
1449.5
508.24
Location
France
Competition
Championnats de France Force Athlétique Elite
Division
Open
Age
24
Equipment
Raw
Class
163.1
Weight
148.2
Squat
485
512.6
-523.6
512.6
Bench
352.7
363.8
369.3
369.3
Deadlift
551.2
562.2
567.7
567.7
GLP
101.5
1
FFForce
2019-02-02
Eliminatoires Jean Villenave Grand Est
Open
474
157.69
Location
France
Competition
Eliminatoires Jean Villenave Grand Est
Division
Open
Age
24
Equipment
Raw
Weight
159.8
Squat
418.9
451.9
474
474
2
EPF
2018-11-24
European Classic Powerlifting Championships
Open
1394.4
496.7
Location
Lithuania
Competition
European Classic Powerlifting Championships
Division
Open
Age
~23.5
Equipment
Raw
Class
145.5
Weight
145.1
Squat
479.5
501.6
-512.6
501.6
Bench
336.2
347.2
352.7
352.7
Deadlift
518.1
540.1
-556.7
540.1
GLP
98.76
1
FFForce
2018-09-01
Test de sélection pour les Championnats dEurope de Force Athlétique
Seniors
1344.8
478.71
Location
France
Competition
Test de sélection pour les Championnats dEurope de Force Athlétique
Division
Seniors
Age
23
Equipment
Raw
Class
145.5
Weight
145.2
Squat
440.9
468.5
-490.5
468.5
Bench
330.7
347.2
-358.3
347.2
Deadlift
507.1
-529.1
529.1
529.1
GLP
95.2
4
FFForce
2018-06-23
Challenge Villenave
Open
496
168.07
Location
France
Competition
Challenge Villenave
Division
Open
Age
23
Equipment
Raw
Weight
155.6
Squat
451.9
474
496
496
2
FFForce
2018-04-28
Championnats de France Force Athlétique Elite
Open
1306.2
465.39
Location
France
Competition
Championnats de France Force Athlétique Elite
Division
Open
Age
23
Equipment
Raw
Class
145.5
Weight
145
Squat
-451.9
-451.9
451.9
451.9
Bench
319.7
-330.7
330.7
330.7
Deadlift
496
523.6
-534.6
523.6
GLP
92.52
2
FFForce
2018-02-04
Eliminatoires Jean Villenave Ile de France
Open
418.9
144.31
Location
France
Competition
Eliminatoires Jean Villenave Ile de France
Division
Open
Age
23
Equipment
Raw
Weight
151.9
Squat
418.9
-440.9
-440.9
418.9
1
FFForce
2018-01-21
Challenge dHiver FA BP Ile de France
Seniors
1256.6
446.61
Location
France
Competition
Challenge dHiver FA BP Ile de France
Division
Seniors
Age
23
Equipment
Raw
Class
145.5
Weight
145.5
Squat
-451.9
451.9
451.9
Bench
297.6
308.6
308.6
Deadlift
440.9
474
496
496
GLP
88.85
3
FFForce
2017-04-29
Championnats de France Force Athlétique Jeunes
Juniors
1262.1
417.55
Location
France
Competition
Championnats de France Force Athlétique Jeunes
Division
Juniors
Age
22
Equipment
Raw
Class
163.1
Weight
161.2
Squat
440.9
457.5
-463
457.5
Bench
-308.6
319.7
-325.2
319.7
Deadlift
463
485
-529.1
485
GLP
84.57
1
FFForce
2016-12-18
Régional FA PL Ile de France
Juniors
1146.4
376.3
Location
France
Competition
Régional FA PL Ile de France
Division
Juniors
Age
22
Equipment
Raw
Class
163.1
Weight
163.1
Squat
-385.8
385.8
407.9
407.9
Bench
253.5
264.6
275.6
275.6
Deadlift
418.9
440.9
463
463
GLP
76.34
G
FFForce
2016-11-06
Départemental FA PL Ile de France
Juniors
1102.3
364.41
Location
France
Competition
Départemental FA PL Ile de France
Division
Juniors
Age
21
Equipment
Raw
Class
163.1
Weight
161.4
Squat
-352.7
352.7
385.8
385.8
Bench
242.5
253.5
264.6
264.6
Deadlift
396.8
429.9
451.9
451.9
GLP
73.82
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Related: 22-YO Carl Johansson (74KG) Sets 328-kg (723.1-lb) Deadlift World Record at 2023 IPF World Classic Open Powerlifting Championships
Evie Corrigan’s Performance
Evie Corrigan, like Panagiotis, was unable to set World Records, but walked away satisfied with an IPF Title under her name. However, to do so, she had to dethrone the U52KG 2022 IPF Champion, Noemie Allabert. Despite being neck and neck from the beginning, Evie secured the lead in the bench press event and did not relinquish it.
Evie Corrigan was successful in eight out of her nine attempts, only missing the final deadlift of 203 kilograms (447.5 pounds). Unfortunately, this deadlift would have been a new World Record if she had been able to complete it. In addition, it would have made her Total slightly heavier, and she would have set another World Record in that event as well.
Squat: 162.5 kilograms (358.3 pounds)
Bench Press: 100 kilograms (220.5 pounds)
Deadlift: 197.5 kilograms (435.4 pounds)
Total: 460 kilograms (1,014.1 pounds)
Evie Corrigan’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
377
226
377
1049.4
562.2
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
IPF
2023-03-25
Sheffield Powerlifting Championships
Open
1014.1
562.2
Location
UK
Competition
Sheffield Powerlifting Championships
Division
Open
Age
26
Equipment
Raw
Weight
114.2
Squat
330.7
341.7
352.7
352.7
Bench
203.9
209.4
215
215
Deadlift
407.9
429.9
446.4
446.4
GLP
116.54
1
CommonwealthPF
2022-11-28
Commonwealth Championships
Open
1031.8
543.11
Location
New Zealand
Competition
Commonwealth Championships
Division
Open
Age
26
Equipment
Raw
Class
125.7
Weight
123.2
Squat
341.7
352.7
363.8
363.8
Bench
198.4
209.4
215
215
Deadlift
413.4
435.4
453
453
GLP
111.42
1
NZPF
2022-08-01
New Zealand Championships
Open
1049.4
547.24
Location
New Zealand-MWT
Competition
New Zealand Championships
Division
Open
Age
26
Equipment
Raw
Class
125.7
Weight
125
Squat
352.7
369.3
377
377
Bench
203.9
215
220.5
220.5
Deadlift
407.9
429.9
451.9
451.9
GLP
112.1
4
IPF
2022-06-06
World Classic Powerlifting Championships
Open
1036.2
540.66
Location
South Africa
Competition
World Classic Powerlifting Championships
Division
Open
Age
26
Equipment
Raw
Class
125.7
Weight
124.9
Squat
352.7
-369.3
369.3
369.3
Bench
209.4
220.5
226
226
Deadlift
413.4
-435.4
440.9
440.9
GLP
110.76
1
NZPF
2021-06-11
North Island Championships
Open
1027.4
534.51
Location
New Zealand-AKL
Competition
North Island Championships
Division
Open
Age
25
Equipment
Raw
Class
125.7
Weight
125.4
Squat
347.2
363.8
374.8
374.8
Bench
187.4
198.4
209.4
209.4
Deadlift
407.9
429.9
443.1
443.1
GLP
109.45
1
NZPF
2020-10-06
Nationals
Open
1024
538.73
Location
New Zealand-CAN
Competition
Nationals
Division
Open
Age
24
Equipment
Raw
Class
125.7
Weight
123.3
Squat
352.7
370.4
-377
370.4
Bench
198.4
207.2
212.7
212.7
Deadlift
407.9
425.5
440.9
440.9
GLP
110.51
1
NZPF
2020-07-11
WBOP Regional Championships
Open
937
457.09
Location
New Zealand-WKO
Competition
WBOP Regional Championships
Division
Open
Age
24
Equipment
Raw
Class
138.9
Weight
138.9
Squat
308.6
325.2
341.7
341.7
Bench
165.3
176.4
187.4
187.4
Deadlift
369.3
385.8
407.9
407.9
GLP
92.98
1
NZPF
2019-11-23
Auckland Classic Cup
Open
949.1
495.5
Location
New Zealand-AKL
Competition
Auckland Classic Cup
Division
Open
Age
23
Equipment
Raw
Class
125.7
Weight
124.8
Squat
330.7
343.9
353.8
353.8
Bench
170.9
181.9
187.4
187.4
Deadlift
374.8
391.3
407.9
407.9
GLP
101.52
2
IPF
2019-06-04
World Classic Powerlifting Championships
Juniors
927
485.69
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Juniors
Age
23
Equipment
Raw
Class
125.7
Weight
124.1
Squat
336.2
-352.7
-352.7
336.2
Bench
187.4
198.4
-203.9
198.4
Deadlift
374.8
392.4
-409
392.4
GLP
99.56
1
NZPF
2019-04-06
Auckland Powerlifting Championships
Juniors
925.9
483.42
Location
New Zealand-AKL
Competition
Auckland Powerlifting Championships
Division
Juniors
Age
22
Equipment
Raw
Class
125.7
Weight
124.8
Squat
314.2
336.2
-352.7
336.2
Bench
187.4
198.4
-202.8
198.4
Deadlift
363.8
391.3
-402.3
391.3
GLP
99.04
1
NZPF
2018-10-28
New Zealand Record Breakers
Open
920.4
491.58
Location
New Zealand-AKL
Competition
New Zealand Record Breakers
Division
Open
Age
22
Equipment
Raw
Class
125.7
Weight
120.6
Squat
304.2
320.8
326.3
326.3
Bench
187.4
198.4
201.7
201.7
Deadlift
358.3
380.3
392.4
392.4
GLP
101.1
1
NZPF
2018-08-23
New Zealand Powerlifting Championships
Open
870.8
483.93
Location
New Zealand-NTL
Competition
New Zealand Powerlifting Championships
Division
Open
Age
22
Equipment
Raw
Class
114.6
Weight
113.8
Squat
292.1
308.6
316.4
316.4
Bench
176.4
188.5
190.7
190.7
Deadlift
341.7
363.8
-374.8
363.8
GLP
100.37
1
IPF
2018-06-06
World Classic Powerlifting Championships
Juniors
849.9
471.15
Location
Canada
Competition
World Classic Powerlifting Championships
Division
Juniors
Age
22
Equipment
Raw
Class
114.6
Weight
114.2
Squat
-286.6
286.6
309.7
309.7
Bench
170.9
181.9
187.4
187.4
Deadlift
319.7
347.2
352.7
352.7
GLP
97.66
1
NZPF
2018-04-08
Auckland Powerlifting Championships
Juniors
812.4
449.17
Location
New Zealand-AKL
Competition
Auckland Powerlifting Championships
Division
Juniors
Age
21
Equipment
Raw
Class
114.6
Weight
114.6
Squat
259
275.6
292.1
292.1
Bench
165.3
176.4
178.6
178.6
Deadlift
308.6
325.2
341.7
341.7
GLP
93.05
1
NZPF
2017-11-05
Auckland Record Breakers
Juniors
728.6
403.39
Location
New Zealand-AKL
Competition
Auckland Record Breakers
Division
Juniors
Age
21
Equipment
Raw
Class
114.6
Weight
114.4
Squat
226
242.5
253.5
253.5
Bench
148.8
159.8
166.4
166.4
Deadlift
275.6
297.6
308.6
308.6
GLP
83.59
1
NZPF
2017-10-29
National Classic Powerlifting Championships
Juniors
677.9
374.81
Location
New Zealand-AKL
Competition
National Classic Powerlifting Championships
Division
Juniors
Age
21
Equipment
Raw
Class
114.6
Weight
114.6
Squat
237
Bench
154.3
Deadlift
286.6
GLP
77.65
1
NZPF
2017-06-10
South Island Championships
Juniors
628.3
356.09
Location
New Zealand-CAN
Competition
South Island Championships
Division
Juniors
Age
21
Equipment
Raw
Class
114.6
Weight
110.7
Squat
198.4
215
226
226
Bench
-132.3
137.8
-143.3
137.8
Deadlift
242.5
264.6
-275.6
264.6
GLP
74.23
3
NZPF
2017-04-08
Canterbury Powerlifting Championships
Open
562.2
317.05
Location
New Zealand-CAN
Competition
Canterbury Powerlifting Championships
Division
Open
Age
20
Equipment
Raw
Class
114.6
Weight
111.4
Squat
176.4
192.9
203.9
203.9
Bench
132.3
137.8
-143.3
137.8
Deadlift
198.4
220.5
220.5
GLP
66
1
NZPF
2016-02-27
CDPA Bench Press Qualifier
Juniors
578.7
322.78
Location
New Zealand-WGN
Competition
CDPA Bench Press Qualifier
Division
Juniors
Age
19
Equipment
Raw
Class
114.6
Weight
113.2
Squat
154.3
165.3
181.9
181.9
Bench
121.3
-132.3
132.3
132.3
Deadlift
220.5
242.5
264.6
264.6
GLP
67.01
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Related: Natalie Richards (57KG) Sets 512.5-kg (1,129.9-lb) Raw Total World Record at 2023 IPF World Classic Open Powerlifting Championships
This was the second IPF Open World title for Panagiotis Tarinidis, having won the competition back in 2021 as well. On the other hand, Evie Corrigan was a Junior World Champion in 2018, but she has never won the IPF Open World Championships until now. Regardless, they both achieved greatness and will soon have to continue training in order to fend off dozens of athletes who aim to dethrone them next year.
Published: 15 June, 2023 | 9:43 AM EDT