Muscle Chemistry Archive
Did Mohamed El Emam Compete In Too Many Bodybuilding Shows In 2021?
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Mohamed El Emam reflects back on his 2021 season and examines how doing six shows in a year hurt his chances more than helped.
Mohamed El Emam had quite the active bodybuilding season in 2021. He competed in six shows over the course of the year. This included some major shows such as the New York Pro and the Arnold Classic. He did consistently well, often placing in the top five for each competition. Yet he was never able to land that first place victory. In our latest GI Exclusive, Mohamed El Emam looks back on how competing in six shows might have hurt his chances for victory more than helped him.
Mohamed El Emam had an incredible drive to qualify and compete in the Mr. Olympia 2021. his drive was so fierce that he ended up coming in six competitions throughout the year. Ultimately, he did not compete at the Olympia competition. What was most frustrating is that El Emam’s physique is extremely promising and earned him a top five spot in nearly every competition of 2021. Still, the Mr. Olympia alluded him.
Looking back, Mohamed El Emam believes that he ultimately competed in too many shows. This left him less time for recovery and growth. It also gave him less time to reflect and adjust his methods properly for real change. The end result was a powerful physique but not necessarily the best one on stage. He stayed in the top five just enough times to keep hype and attention on him – but could not rise up for a victory.
This vicious cycle not only kept the fans hyped for each next competition – it kept Mohamed El Emam hyped as well. He was so close to earning the victory each time that he continued to jump back into the fray – believing that the very next one would be his shot.
In pro bodybuilding, competing in this many competitions is rare. While it does sometimes happen, there’s a reason why the top bodybuilding pros only compete twice – and often times only once – per year. Consider Big Ramy, the current Mr. Olympia champion. He has the ability to focus all year on one goal. One competition. Whereas someone like Mohamed El Emam has shorter term goals for each new competition he competed in. This splits up his focus.
Of course, the Mr. Olympia champion has the luxury of only competing once a year. He does not need to qualify, nor does he need to worry about prize money due to the heavy pay out of winning the previous year. Not to mention sponsorship opportunities that open up when you are the best in the world. Other rising bodybuilders don’t have that same luxury.
Looking back, Mohamed El Emam states that he probably should have started slowing down after the New York Pro. Given himself more time to adjust, grow, recover, and focus on something like the Arnold Classic. Ultimately, El Emam placed seventh at the Arnold Classic 2021. This was one of the few times he landed outside of the top five. This might be due to burnout from the previous five competitions. Although, it could also be due to a higher caliber lineup at the second biggest show of the year.
In either case, Mohamed El Emam has now learned his lesson and intends to slow things down. Sadly, he was also forced into slowing things down after a car accident in November put him into the hospital. While he is alive and well – he had stated he would be unable to compete for at least six months. An unexpected turn for sure and one that will certainly set him back.
But perhaps after recovery and a new found outlook on his bodybuilding plans and prep – he will return a new version of the Mohamed El Emam fans grew to love. It may not be in 2022 (we’ll see), but perhaps in 2023 El Emam will rise up with a new physique that places him as a threat in the Arnold Classic or Mr. Olympia. Only time will tell.
You can watch Mohamed El Emam’s full comments about his jam-packed year of competing by watching our latest GI Exclusive interview segment above.
Jake Paul Named 2021 Breakout Boxer Of The Year By Sports Illustrated
Jake Paul has taken over the world of boxing over the last year.
Jake Paul has been one of the biggest attractions in boxing since making the transition. Is he a “real boxer”? Can Paul compete with actual fighters? Will he ever win a championship? At this point, it does not matter. Jake Paul has become a big figure in the sport and has been named Sports’ Illustrated’s Breakout Boxer of the Year.
Paul burst onto the scene as a YouTube sensation and has built an incredible following on social media. He has continued these antics since making his transition to boxing and it has only helped his intrigue. In 2021, Paul picked up three victories, two via knockout, in three bouts.
“To think about how all the things that happened in the fashion that it all happened. It’s just sort of mind-blowing,” Jake Paul told SI.
The year began for Paul in April when he took on Ben Askren, a former UFC fighter who was critical of Paul’s ability as a boxer. This was a knockout victory for Paul. He then defeated Tyron Woodley twice before the year ended. In August, it was a victory by split decision for Paul before the two met again in December.
Tommy Fury was scheduled to be Paul’s next opponent before he was forced to back out due to an injury. Paul was looking for an opponent and Woodley decided to step in and Woodley did not hesitate. Despite having little time to prepare, Woodley would accept the rematch and was quickly knocked out.
Since December, there has been plenty of speculation on who will be Jake Paul’s next opponent. Anderson Silva opened as the favorite and this would take the competition level up a notch for Paul. This has been a point of emphasis from critics since he began boxing. At this point, it is unknown when Paul will step in the ring again or who it will be against.
At this point, there are not many boxers who have taken over the sport like Paul. The list of opponents is not impressive but that is the norm for athletes beginning their careers. Paul comes with a high price tag and this makes him a marketable figure. Not to mention his overall presence on social media. His promotional company, Most Valuable Promotions, will run his fights and he has even signed other fighters. This includes Amanda Serrano.
Recently, Jake Paul has been feuding with Dana White, who called out Paul to take on one of his fighters if drug tested. Paul responded by saying he would quit boxing if White followed some stipulations including higher pay for fighters and long-term healthcare. Nothing has come from this just yet.
What we do know is that Jake Paul has taken over the world of boxing and there is no end in sight. Whether you like him or not, it cannot be denied that Paul has value and a huge audience. This is something Paul, along with his brother Logan Paul, understand and know how to work. For his overall presence in the sport, Paul has earned an honor from Sports Illustrated.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Inspired By Ronnie Coleman, Hafthor Bjornsson Hints at Competing in Bodybuilding
Hafthor Bjornsson hints at competing in bodybuilding after boxing journey.
Hafthor Bjornsson reveals that he’s been flirting with the idea of competing in bodybuilding. The 2018 World’s Strongest Man champion mentioned as much in a recent Instagram post. Apparently the potential move is because of the great Ronnie Coleman.
Challenging ourselves is what makes life worth living. While many become content with the easy road, challenging oneself is far more fulfilling. To challenge yourself, fail, grow, and improve is such a gratifying feeling. For an athlete the challenge of overcoming a major hurdle whether it be breaking powerlifting records or doing battle against another trained competitor, challenges are there for us to surmount. Hafthor Bjornsson has always been of this mindset.
After conquering the strongman world with his 2018 World’s Strongest Man victory, Hafthor Bjornsson moved on to challenging himself in a different way. Back in 2020 Bjornsson attempted to crush the deadlift world record. He tried and he succeeded. Since then he’s put strength sports in the rearview to focus on a very different endeavor.
After breaking the deadlift world record Hafthor Bjornsson has set out to become a pro boxer. In fact he hoped to do battle with his chief rival Eddie Hall back in fall of 2021. He was unable to face Hall however and instead locked horns with champion arm wrestler Devon Larratt. Bjornsson easily won the contest, but is still gunning for a fight with against Hall in the future.
But though he still has unfinished business in the boxing realm, Hafthor Bjornsson is already looking forward to his next challenge. Apparently it seems like Bjornsson is ready to try his hand at another sporting endeavor.
A New Challenge
Inspired by bodybuilding legend and eight-time Olympia champion Ronnie Coleman, Hafthor Bjornsson appears to be flirting with the idea of competing in bodybuilding. The strongman and boxing enthusiast hinted at making a potential move to bodybuilding after completing his endeavors in boxing.
Should I try out bodybuilding after my boxing journey? Right now I’m reading @ronniecoleman8 book and I’m hooked. Love his story.
Ripped Physique
No one would ever mistake a strongman for a chiseled bodybuilder. But since embarking on his boxing journey Hafthor Bjornsson has become lean and shredded. Much of the fat on his physique has been stripped away and what remains is ripped and heavily muscled frame.
If Hafthor Bjornsson makes the leap to bodybuilding how do you think he would fair?
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.
Brigitte Goudz Profile & Stats
The biography, life, and accomplishments of Brigitte Goudz
Brigitte Goudz is a fitness model born on 24 July 1994 in Pennsylvania, US. Growing up, Brigitte had a negative self-image and low self-confidence. Starting training at the age of 18 helped her transform her physique and mentality. Since then, she has become a force to be reckoned with in the fitness industry.
Below is a complete breakdown of Brigitte Goudz’s profile, stats, biography, training, and diet regimens.
Full Name: Brigitte Goudz
Weight
Height
Date Of Birth
135-145 lbs
5’6″
24/7/1994
Division
Era
Nationality
Fitness Model
2010
American
Biography
Brigitte Goudz was born in Pennsylvania. She struggled with low-self esteem in her teens. Her shyness and negative self-image turned her into an introvert who was afraid to speak up and express herself among her peers.
However, Brigitte’s personality began changing after she got out of high school and started going to the gym. In a short time, she developed a liking for lifting weight and training.
Unlike most girls that join a gym for the first time, Brigitte Goudz skipped the cardio section and headed straight to the weight room. The change she saw in her physique through resistance training made her realize that it is an extremely underutilized aspect of women’s fitness routines.
Not only did lifting weights help Goudz transform her physique, but it also molded her confidence. On being asked about her transformation journey, she said, “This change and the positive self-image I got through bodybuilding motivated me enormously.”
Thanks to her growing self-confidence and improving body image, Brigitte started posting pictures of her chiseled physique on social media.
Over and above her improved confidence and self-image, posting pictures of herself on the internet gave her the opportunity to make a career out of her passion.
Over three years, she started gaining a serious following on Instagram with people appreciating her positive mindset and insane physique. By 22, she became a sponsored athlete and a fitness model.
“Don’t sit on the couch and wait for it. Do new things that scare you. Never become comfortable. Unfollow negative people on social media. Go to bed early and wake up early. Fuel your body with nutritious foods and drink a shit ton of water. Do not gossip and always remain humble.” – Brigitte Goudz
A Bright Modeling Career
As her Instagram following ballooned, people started taking notice of Brigitte Goudz. It was not long before she was approached by a modeling agency that offered her first photoshoot.
Her newfound confidence came to her rescue, and she crushed her first modeling assignment. Shortly after, she was signed to one of the best modeling agencies in Pennsylvania.
With her novel modeling success, Goudz focused all her energy on becoming a full-time fitness model. As time progressed, her projects began getting bigger, and she has since modeled for major magazines and brands.
Accomplishments
Some of the brands Brigitte Goudz has modeled for include:
Violate The Dress Code
Granite Supplements
Nutrichef
I Sew It You Show It
Training
Brigitte Goudz loves training, and it is probably the best part of her day. She follows a 5-6 day per week training regimen. Goudz likes to start her workouts with a cardio warm-up, usually on a treadmill or Stairmaster for 5-10 minutes.
Apart from her training routine, she could also do two or three “full-on” cardio sessions per week if she wants to lose fat.
Her favorite exercises are pull-ups and knee bends, and her favorite body parts are legs and glutes.
Brigitte Goudz’s Workout Routine
Monday: Heavy upper body training
Tuesday: Heavy lower body training
Wednesday: Break
Thursday: Quadriceps, chest
Friday: Back, arms
Saturday: Break or shoulders, legs, biceps
Sunday: Break or shoulders, legs, biceps
1. Hamstring Workout
2. Glute Workout
3. Back Workout
4. Arm Workout
Alternating Single Arm Cable Curl: 4 sets of 15 reps
Close Grip Bench Press: 4 sets of 12 reps
Bodyweight Dips: 4 sets of 12 reps
Spider Dumbbell Curl: 3 sets of 12-15 reps
Incline Dumbbell Curl: 3 sets of 12-15 reps
Barbell Skullcrusher: 3 sets of 12-15 reps
5. Quad Workout
Nutrition
Brigitte Goudz is an advocate of counting calories and planning your meals in advance. She abides by this philosophy to avoid gaining excess weight and body fat. Brigitte uses an app to track her calories and daily macronutrient consumption.
Goudz eats “clean” all year round to stay in a photoshoot-ready condition. She does not believe in the off-season or cheat meals but rather sticks to healthy food at all times.
These are Brigitte’s favorite food:
Proteins: eggs, organic chicken, organic beef, Greek yogurt, cottage cheese
Vegetables: lettuce, green beans, tomato, cucumber, spinach, beetroot
Carbohydrates: fruits, sweet potatoes, oatmeal, pumpkin, wholemeal bread
Fats: almonds, peanut butter, olive oil, and coconut oil
Supplements
Brigitte Goudz uses a range of supplements to improve her physique:
BCAAs: Suppresses protein breakdown and is an efficient energy source during exercise.
ZMA: Boosts muscle growth and strength and improves endurance, recovery, and sleep quality.
Whey Protein: Helps gain muscle mass and strength while losing fat.
L-Carnitine: Helps your body turn stored fat into energy.
Creatine: Increase muscle mass, strength, and exercise performance.
Yohimbine: Quickens fat loss.
Advice
Brigitte Goudz has some tips for people just starting their fitness journey:
1. Eat Right
Goudz believes that overlooking the importance of quality nutrition was one of the biggest beginner’s mistakes she made. Not following an effective nutrition plan hindered her physique development as she felt that her body was not responding even to her intense workouts.
2. Rest
According to Brigitte Goudz, she was obsessed with training in her beginning days and did not give her body enough time to rest and recuperate after workouts. This eventually resulted in over-training and slow muscle growth.
Do Pull Ups Before Every Workout For Killer Arms
Start strong, end even stronger!
So it’s arm day. You’re going to do your usual workout, on your usual machines, with your usual enthusiasm, “This is hard but bearable, at least I can maintain”. But for those of you who are awake, or just tired of being asleep, we’ve got a quick fix to terrorize your arm day, and give it that well needed jolt it deserves.
The secret we are sharing here is to perform pullups before any other exercise during arm day. This will surely fire up those biceps, but also work to target other muscle groups to give you a well-rounded warmup and pump all at once. For those skeptical, this training program can be a game changer if you open your mind to it and commit to seeing big gains.
The program is broken into two sections, “A”, and “B”, and you attach it to the beginning of your arm day workout. Alternate days according to your workout. By following this instructions, you will really start to see great gains and something you can be proud of.
Program A: Do 50 pull-ups as fast as you can (strict as possible)
Program B: Do as many pull-ups as you can within 10 minutes
The Breakdown
While the workout is fairly straightforward there are common pitfalls you can make. Many builders get too overzealous and go too hard in the beginning. While this is admiral, the guts and glory approach can leave you with nothing in the tank to finish the set. You want to leave at least two bullets (pull-ups) in the chamber in order to get to your goal. Longevity is key here.
Another common mistake is staying with one grip. You can switch up grips as much as you’d like for this exercise and we recommend that you do. If you’re a pull-up God then go for it, bust out 50 under hands, strict.
For the rest of us, alternate your grip between underhand (biceps), neutral (palms facing each other; brachialis), and pronated (palms facing away from you: corachobrachialis).
You can also alternate between hand placements. Wide grip emphasize the shoulders as well as other back muscle, while the close grip involve the biceps more as they are in line with the shoulders, giving them slightly more stability.
If you’re feeling really froggy, try extreme close grips (triceps) or extreme wide grips to (traps) to really give you that superman feel. *Plus they look pretty cool when you’re doing them on the bar*
Note: This exercise tend to work best with builders who can do at least 8-10 strict pull-ups, so if you’re not there yet, you might want to concentrate on those first. If you’re doing 10-15 strict pull-ups or more you might want to add weight to get you to the 8-10 range. This will give you the endurance and strength gains you’re looking for.
Wrap Up
To be honest you can add this to the beginning or end of any upper body workout as it hits your lats, biceps, and shoulders in many different ways. Pullups are a great exercise to promote all sorts of crazy benefits especially when it comes to overall strength and added support. For whatever your respective sport may be, definitely consider adding pullups to your training program before arm day to enhance that much desired growth. Make this change and you won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How The Seated Barbell Press Improves Overhead Power
Improve overhead pressing with the seated barbell press.
We would all love to beef up our overhead pressing power and what better exercise than the seated barbell press to help make that happen. A great exercise for building strength and overhead pushing power, this exercise is what you need to see great gains on those upper body days. A perfect exercise to work your shoulders, or the right one to add to a full body workout, the benefits of the seated barbell press are hard. We’ll dive into this and much more so you can see just how great this overhead pressing movement is.
Why this exercise truly matters is for both functionality and sport specific movements. Many sports especially rely on those strong shoulders to add stability and give you better strength for that respective sport. Functionally, we use our shoulders every day and while we may not be overhead pressing objects on a daily basis, having the muscles and tools to build upon can benefit you greatly.
Let’s jump into the seated barbell press and see what makes this exercise so great. From what it is, to what muscles get worked, the many benefits, and how to perform it, we will also share some variations and the best exercises to pair it with. By the end, you will have all the knowledge you need to better tackle those shoulder and upper body days to only see great results for that overhead pressing power.
What Is The Seated Barbell Press?
The seated barbell press is a great compound exercise to build muscle and strength. As a seriously effective muscle builder, this exercise is not for those with limited shoulder mobility for it will only continue to build deltoid development, but in this case, in the wrong way. A beginner level exercise, this is the perfect compound movement to add to your upper body and shoulder day routine and greatly increase strength for all things shoulder gains. Overall, what you will find is a great exercise to advance all pushing power, overhead strength, and great shoulder development (1).
Muscle Worked
For the seated barbell press, the muscles that are primarily worked are your shoulders. It is important to stretch pre- and post-workout for your shoulders are sensitive joints and you don’t want any pain to interfere with getting a great workout. Other muscles that will feel work done are your traps and triceps, giving you a great burn in these muscles as an added bonus.
Benefits Of The Seated Barbell Press
The benefits of this exercise are hard to ignore for it can seriously work for strength while building overall better shoulder development. With the right approach to all things gains, and better working to tackle stability, this exercise is one to give you the best when looking to optimize your shoulder day routine.
Benefits of the seated barbell press include:
Increased shoulder strength: Increase shoulder strength by working those muscles to grow with a seriously effective muscle builder.
Better overall shoulder development: As a result of the added growth, your shoulders will round out and have a more full look and feel, thus aiding in better overall shoulder development.
Wrist stability and grip: Build wrist stability and grip by allowing yourself to be challenged with the movement of this exercise (2).
Extra work done in your triceps and traps: Get some extra work done for your traps and triceps as these are secondary muscles worked.
Enhance overhead pressing power: Boost your overhead pressing power with this effective pressing movement to give you the best when it comes to all things pressing and power (3).
Boost shoulder stability: By strengthening your shoulders, you work to build better stability for other movements, either functional or sport specific (4).
Many variations: This exercise has plenty of variations to challenge you and diversify your workout.
How To Perform It
Here are the steps for performing the seated barbell press:
Set your desired amount of weight on the barbell after you position it to about shoulder height.
Sitting on the bench, make sure your feet are firmly planted and your core is engaged. When ready, lift the bar off the rack.
As you begin the movement, lower the bar gently until the bar is in front of your face. To begin the lift portion, drive the barbell overhead, giving a good squeeze at the top.
Continue with the movement for additional reps or re-rack the bar for a break before continuing.
Repeat the exercise for your desired number of sets and reps.
Seated Barbell Press Variations
While the seated barbell press is a great exercise, we wanted to also share some alternatives to shake up your workout and add nice variety to whatever you need. Challenging your muscles differently and working with similar exercises can only enhance your growth and keep your workouts from going stale.
Variations of the seated barbell press include:
Z Press
Thrusters
Pin Press
Overhead Press With Resistance Bands
Seated Dumbbell Press
Seated Kettlebell Press
Arnold Press
Best Exercises To Pair With The Seated Barbell Press
When it comes to building those boulder shoulders, there are some great exercises to pair with during your shoulder routine. Building our shoulders can seem challenging but it is important we find the right stability and strength in our shoulders to maximize our gains and keep us physically healthy. Working with the Arnold press or Viking press are awesome ways to boost growth, as well as more simple shoulder exercises like the front raise, lateral raise, and upright row.
Wrap Up
The seated barbell press is a great shoulder building exercise to boost all things gains. With many benefits and variations, you can get so much out of this effective muscle building exercise for whatever you seek. Give this exercise a try and see what it can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Waller, M.; et al. (2009). “Overhead Pressing Power/Strength Movements”. (source)
Lee, J.; et al. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Sarabia, J.; et al. (2017). “The effects of training with loads that maximize power output and individualized repetitions vs. traditional power training”. (source)
Williams, M.; et al. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Best Male Fitness Athletes You Need To Follow on Instagram
Follow These Fitness Stars on Instagram
Instagram has become the go-to place for fitness enthusiasts to follow the best in the business. The sudden blowing up of the fitness scene on Instagram has given rise to some pseudo fitness gurus whom you should stay away from.
Following the right people on Instagram can help you in achieving your goals by acting as a daily dose of motivation. Not to mention, you can learn a ton about fitness from these athletes and apply it to your training and nutrition.
Yesterday we covered the top female fitness athletes you should follow on Instagram. Today we’re jumping to the other side with the top male athletes on Instagram to follow. Check it out!
Steve Cook
Steve Cook is a veteran and had a decent fan following before Instagram was a thing. Steve is one of the most humble fitness personalities and shares not only his fitness routines but also his personal life with his fans.
Simeon Panda
Simeon Panda is an alien from another planet. Panda has insane muscle mass and definition. Simeon is also a part of many collaboration videos where he can be seen lifting heavy weights with complete ease.
Bradley Martyn
Bradley Martyn can lift an insane amount of weights with near perfect form. Martyn is famous for performing crazy stunts like performing squats on a hoverboard, jumping out of swimming pools, squatting with girls on the barbell, etc.
Ulisses Jr.
Ulisses Jr. has one of the most shredded physiques in the fitness industry. Ulisses maintains his peeled look throughout the year. If you’re into ripped physiques and long hair, Ulisses is a must follow.
Joey Swoll
Joey Swoll is a Shredz athlete and has been with the company for ages. Swoll is known for sharing heartfelt messages with his fans. Joey has a symmetrical physique with broad shoulders, tiny waist, and huge legs.
Blessing Awodibu
Bodybuilding isn’t supposed to be boring, and Awodibu is the perfect example of it. Awodibu is one of the funniest bodybuilders on Instagram. Blessing Awodibu is no joke, he is a Pro Bodybuilder and is a 2X Arnold champion.
Kris Gethin
Kris Gethin is a renowned fitness athlete who believes in mileage as he does in knowledge. Kris owns the band Kaged Muscle which proves his knowledge about diet and nutrition, and his physique is the result of the mileage in the gym.
Mike Rashid
Mike Rashid is much more than a shredded physique. Rashid believes in developing and training the mind as much as he believes in working on his physique. Mike has an entrepreneurial side and owns his own supplement and apparel brands.
Cory Gregory
Cory Gregory is the co-founder of MusclePharm and Max Effort. Gregory brought the “Squat Every Day” challenge to the limelight. Cory also gives the “Dad bod” a whole new meaning.
Who is your favorite male fitness athlete on Instagram? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Nick Walker Explains Why He Will Not Defend Title During 2022 Arnold Classic
Nick Walker will sit out during the Arnold Classic this year to prepare for the Olympia.
The lineup for the 2022 Arnold Classic was announced in December. There were some big names on the list but also one glaring absence — 2021 champion Nick Walker.
‘The Mutant’ put together an incredible season in 2021. He won the New York Pro, which earned qualification to the Olympia, and added a title at the Arnold Classic. In 2022, Walker revealed he will skip the second-biggest bodybuilding show of the year to prepare for the ultimate weekend. Walker took to Instagram to share his insights.
“Everyone keeps asking “why aren’t you doing the Arnold?”
I remember when I did the Chicago pro 6 weeks after I just turned pro. I took 4 place, 3 top guys in the sport beat me. Was I mad I didn’t win? I mean I think that should be anyones initial reaction when the goal is always to win. But I also knew I just got 4th behind some of the best.
I remember the next morning I looked myself in the mirror and I said “they will never beat me again.”
After earning his Pro Card in 2020, Nick Walker began competing at the 2020 Chicago Pro. He finished fourth in the event and wanted to make sure that he did not lose to the top three again — Maxx Charles, Justin Rodriguez, and Akim Williams. Walker mentions that he was not defeated by those competitors in 2021.
Remember, this is the same athlete that was not happy with his fifth-place finish at the Olympia. Most would be pleased with this finish in their first appearance at the Olympia but Walker considered it a loss and nothing more.
“Fast forward some, I won New York, I won the Arnold, I got 5th place at my first olympia. Those guys have not beaten me again.
With the guys that beat me at the olympia, it just doesn’t make sense to continue to compete without making the improvements needed to beat those guys at the olympia. I need the off-season to make big improvements for the olympia 2022.
Speak it into existence- olympia 2022, im coming for it all.”
This year, Nick Walker has his eyes on the bigger picture rather than defending his title. It is clear that his goal is to be named Mr. Olympia after a top-five finish. Walker references the four competitors that beat him in October. They are Big Ramy, Brandon Curry, Hadi Choopan, and Hunter Labrada. With the four likely holding out for the Olympia, Walker does not feel the need to step on stage beforehand.
The 2022 Olympia will return to Las Vegas from Dec. 15-18. Despite the Arnold Classic taking place in March, Nick Walker will not compete. Instead, all of his eggs will be put into winning gold during the Olympia at the end of the year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Bikini Divas Natural Olympia Champ Kayla Rowling Signs a Multi-media Contract
Bikini Divas Natural Olympia champ Kayla Rowling becomes the next natural athlete to sign a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
One lucky Bikini Divas competitor walks around a happy camper after agreeing to some lofty terms this week. This is none other than Kayla Rowling. She’s a 2x Natural Olympia Bikini Divas champ, including this past year – 2021. She was also spotted doing a Harley- Davidson photoshoot with 2021 Natural Olympia Women’s Sport Model champ Danielle Bouldin. And she’s next up behind other fellow Natural Olympia champions William Long and Alondra Chatman to close a deal with the behemoth triad companies – Generation Iron, International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), and Iron Man Magazine. Kayla Rowling released a statement on IG, stating:
“I am ECSTATIC to announce that I have been selected to sign a multi media contract with @ironmanmagazine, @generationiron and @inbapnbaglobal_official – the most prestigious natural bodybuilding association IN THE ENTIRE WORLD ????‼️somebody pinch me!
I love natural bodybuilding with my entire being and the opportunities it has presented to me over the past 3.5 years. Stay true to the sport and it will stay true to you! I look forward to 2022 and how I can positively impact the future of natural bodybuilding to inspire others to be the best version of themselves and raise the vibration of the planet!”
Kayla Rowling is a big believer in the power natural bodybuilding has on your masculine and feminine energies.
On Instagram (IG), INBA/PNBA released the commentary below:
“You heard it straight from 2x PNBA Natural Olympia Bikini Diva Champion @kayrowling
It’s going to be an epic adventure! Congratulations Kayla”
You can see Kayla Rowling’s complete statement and IG clip below:
https://www.instagram.com/reel/CYXgi2MPbie/?utm_source=ig_web_copy_link
INBA PNBA
As Kayla Rolwing said, the INBA PNBA is “the most prestigious natural bodybuilding association in the entire world.” This federation holds global competitions with more than 15 countries participating in this past year’s Natural Olympia. Each athlete earns a chance to win generous prizes.
Now, INBA PNBA athletes aren’t just yearning for an opportunity to win at Natural Olympia but also a chance to sign a contract.
Muli-media Contract Details
The INBA PNBA stated that the contract will be:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of Natural Bodybuilding, exploiting Association’s promotional campaign via the Iron Man Magazine, news and events, and the Generation Iron platform.”
Agreeing to a contract with these trio companies – Generation Iron, INBA PNBA, Iron Man Magazine – comes with a plethora of benefits, including:
Promotion
Brand building – digital media write-ups, social media posts, photoshoots
Special guest appearances, posing, and seminar sessions
Iron Man Magazine nutrition ads and endorsements
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Turkey Vs. Chicken: Which Is The Better Protein Source?
Both are staples in a bodybuilder’s diet, but is one better than the other?
You may be someone who wants to partake in the turkey vs. chicken debate. Or maybe you are someone who doesn’t care and wants to eat whatever source of protein you can. That is great and you should. But when it comes to maximizing your goals, and overall gains, knowing which sources of protein can work best for you will give you the best chance at seeing huge gains. The benefit to both turkey and chicken is that they are lean meats. If we were talking about chicken vs. beef, maybe our conversation would be different.
What matters most in your diet is that you work to balance out your macronutrients, but more importantly, the amount of protein you consume. Having the right amount of protein is integral in seeing gains and without it, you just won’t. So, with so many options for protein sources, why are we debating two staples in a bodybuilder’s diet? Honestly, knowing which source of protein is going to give you the most protein should be an answer enough.
Let’s jump into the turkey vs. chicken debate to see which is the better source of protein. Both are staples in a bodybuilders diet but knowing which one may give you more gains is important as you seek the best for your overall growth and development. By the end, you may just be thinking of certain recipes to try as you soon as you sign off your computer.
Importance Of Protein
We hear it all the time but protein is so important to our gains. It is the building block of all muscle so why neglect that and ruin any chance of seeing huge growth. Without protein, our muscles don’t grow, and without muscle growth, you will never see gains. But protein has other benefits than just muscle growth which are important to consider since these aid in our overall health and wellness.
Finding protein sources does not have to be difficult and we all know of the traditional ones like chicken, turkey, fish, lean meats, eggs, among others, but thankfully supplements companies have begun to make protein supplements like whey, pea, brown rice, soy, hemp, and many more.
The benefits of protein for your health and performance include:
Increased muscle growth: Build strength and size by pumping your muscles with protein so they have the foundation to grow (1).
Better recovery: Work to repair those damaged muscles so they can grow back bigger and faster.
Improve weight loss goals: Protein can increase satiety for less snacking and unwanted cravings which can hurt your gains overall (2).
Loaded with nutrients: Protein is loaded with certain nutrients that are great for giving you vitamins and minerals to aid in your overall training and health.
Turkey Vs. Chicken: Which Is The Better Protein?
Now we get to our question of the day; is turkey or chicken better for your gains? We’ll start by saying both are great sources of protein but for your specific needs, it may be important to know a few differences. To start, turkey may be lower in calories on average than chicken, so for those of you really looking to lose weight and put an emphasis on fat loss, turkey may be a solid option for you.
A lot of this comes from the amount of fat in both, with turkey being on the lower end. What is nice is that if you go the store, ground turkey will have options for you in terms of lean content. For example, it says something like 93% lean meaning there is 7% fat content. Or for those really looking for truly lean meat, the 99% lean only leaves room for 1% fat.
For protein content, both are fairly comparable. Depending on the cut of meat, you will find that chicken and turkey are relatively equal in protein content. Which is a great sign for those of us looking to diversify our diet and not eat the same thing over and over again. Knowing that both turkey and chicken will work wonders for our gains should be comforting and without too much stress, you can see great muscle growth with two awesome protein options.
White Vs. Dark Meat
To touch on the idea of white meat and dark meat, what you will find is that white meat is lower in protein myoglobin, whereas dark meat is higher. Myoglobin transports and stores oxygen in the muscles (3). Found mostly in the breasts and wings, white meat is always a great option. Dark meat is found in active muscles, so more the legs and thighs, but regardless, are also great sources of protein. People have their preference as to white or dark meat, but just know both are great options.
Protein Supplements For Added Gains
While eating a whole food meal and getting all of those nutrients from whole food is recommended and better for you, it is important to note that supplements can work for your benefit in a number of ways so you see those gains you want most. When it comes to pumping yourself with protein, either for muscle building, recovery, or satiety, there are some key supplements to look for. Protein powders are key for they will offer a great protein source for post-workout gains. Another supplement to consider is casein protein, for this is a slow-digesting protein perfect for overnight repair and recovery so those gains don’t stop while you sleep.
Wrap Up
When it comes down to the debate of turkey vs. chicken, it would be a disservice to declare a clear winner. Both are great sources of protein and can work wonders for your gains. With the right approach to diet, ample amounts of protein, and plenty of diversity in your diet, you are well on your way to see those gains you want most. And you won’t be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Schweihofer, J.; et al. (2014). “The color of meat depends on myoglobin: Part 1”. (source)