Muscle Chemistry Archive
Milos Sarcev: Shaun Clarida Can Beat Big Ramy… Under One Condition
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Milos Sarcev discusses Shaun Clarida’s Men’s Open victory in 2021… and why he should seriously consider competing in both Men’s 212 and Men’s Open at Olympia next year.
Shaun Clarida may not have won the Men’s 212 Olympia this year, but he shocked the world in a different way by claiming victory in the Men’s Open at the Legion Sports Fest Pro 2021. This wasn’t a slouch contest either. Clarida took down the likes of Regan Grimes and Sergio Oliva Jr. in the lineup. Shortly after the victory, Clarida mused about attempting to compete in both the Men’s 212 and Men’s Open at the Olympia 2022. In our latest GI Exclusive, bodybuilding coach Milos Sarcev explains why Shaun Clarida should be allowed to compete in both divisions… and why he thinks it’s possible Clarida can beat current Olympia Champion Big Ramy.
Milos Sarcev recently started training Regan Grimes in an attempt to help the promising athlete reach his full potential. He believes that Grimes can do truly fantastic things in the near future. But during his time coaching Grimes, he witnessed former Men’s 212 Olympia champion Shaun Clarida defeat Regan Grimes in a Men’s Open show. While Grimes remains optimistic moving forward and maintains sportsman-like respect for Clarida – the loss was a frustrating blow for the hungry competitor.
But from Milos Sarcev’s viewpoint, this isn’t a devastating loss to a Men’s 212 athlete. In Sarcev’s eyes, Shaun Clarida is such a phenomenal athlete that he transcends divisions. In fact, Sarcev believes that Shaun Clarida can defeat nearly any pro bodybuilder currently competing today. This includes the entire line up of the Men’s Open division – including current Olympia champion Big Ramy.
This might sound unrealistic – but many thought Shaun Clarida competing in the Men’s Open at the Legion Sports Fest Pro was unrealistic as well. Clarida might have be a bit on the extreme side of the shorter bodybuilders, but his conditioning and aesthetic are nearly unmatched. Sarcev believes that if Clarida can learn how to use posing to give the illusion that he’s larger – he can dominate in Men’s Open.
“Shaun Clarida, great champion, yeah of course he can beat anybody,” Milos Sarcev states in our interview. He continues:
“He can beat, you name it, he can beat Big Ramy if judging criteria is gonna go this way. If you are particular about projecting his height, weight, structure, and then, you know, what would he look like if he was six feet tall.”
Milos Sarcev goes on to explain it’s this exact kind of posing training that he is also employing with Regan Grimes. He felt that Grimes did not have enough time to build up size needed for upcoming shows – so he focused also on training him on how to appear bigger and focus on his strong points. For Grimes it’s his conditioning and symmetry.
Milos Sarcev sees the same kind of spectacular strengths in Shaun Clarida. In fact, as stated above, Sarcev sees Clarida to have one of the best physiques in bodybuilding. If he was able to learn how to further manipulate his size – and if the judges even slightly lean towards that direction (as they did in 2018 when Shawn Rhoden won the Mr. Olympia), Sarcev thinks that Clarida could take down someone like Big Ramy.
Sarcev goes on later in our interview to share his thoughts on competing in two divisions at the Mr. Olympia. Sarcev believes that Shaun Clarida should be 100% allowed to do both Men’s 212 and Men’s Open. He qualified for both. This means he earned both. It’s not an easy thing to do. If Clarida earned qualification – Milos Sarcev strongly believes that nothing should stop him from competing in both. With the two events on two separate days, he even finds the idea physically possible to successfully achieve.
You can watch Milos Sarcev’s full comments on Shaun Clarida and the Olympia divisions in our latest GI Exclusive interview segment above.
Jamal Browner Crushes 390kg Deadlift For A Double During Training Session
Jamal Browner continues to train for his next event in 2022.
Jamal Browner is no stranger to massive lifts in the gym, especially deadlifts. He has been one of the top competitors in the 110kg division in the world and continues to show why in training sessions. Browner is preparing to compete at the Hybrid Showdown 4 on Jan. 15-16 and looks to be in competition shape.
Browner has always shared his latest feats on social media and he has done so once again. On Sunday, the powerlifter took to Instagram to show off a video of him crushing 390kg (859.8lb) paused deadlifts for a double. Browner followed this up with five reps of a 30kg (837.7lb) deadlift wearing straps and a lifting belt.
“Paused double with 390kg (859.8lbs)
Followed by ascending sets of 5.Top set: 380kg (837.7lbs) x5
@gymshark #gymshark“
This joins a 345kg (760.5lb) squat that Jamal Browner recently shared on Instagram as well. The Hybrid Showdown 4 is set to take place in Miami in the middle of January. It seems as though Browner is preparing to make quite an impact in his first show in 2022.
This is a chance for Browner to set some more personal records. As of now, his current competition bests sit at 365kg (804.5lb) squat, 225kg (496lb) bench press, and 440.5kg (903.8lb) deadlift. His all-time best total in competition is 1,000 kg (2,204.6lb).
Browner displays a sumo stance when deadlifting. This could cause some debate if he were ever to challenge the deadlift world record. While he still has some ways to go in competition, Browner is putting up deadlifts that are comparable to strongmen who are significantly heavier than he is.
The current deadlift world record is half by Hafthor Bjornsson, when he completed a 501kg (1,104lb) deadlift in 2020. Bjornsson broke the previous world record by a single kilogram. Eddie Hall became the first person to deadlift 500kg (1,102lb) at the beginning of 2020. Since then, Ivan Makarov has attempted a 502kg (1,106.7lb) deadlift but has failed. This means Hall and Bjornsson remain the only two to ever eclipse the 500kg number.
Jamal Browner still has some work to do but it is not crazy to think that he might get there one day. For now, Browner has his eye on putting up a huge performance during the Hybrid Showdown 4 and taking home some prize money.
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Florida TikToker Says LA Fitness Member Followed Her Home & Assaulted Her
A recent TikTok went viral after woman claims that she was followed home and assaulted.
A Florida TikToker shared a recent video claiming that a man followed her home from an LA Fitness and assaulted her. At first, the particular LA Fitness did not ban this member from the gym or take any action but the woman has spoken to the company since.
Jessi Balter, or @jessibalter on TikTok, shared a video on Dec. 11. In less than two weeks, the video has received 6.9 million views and close to 7,000 comments. In the 25 second video, Balter shows what she was wearing on the day of the incident and explains that there was no course of action taken.
“What I was wearing:
the day a man followed me home from the gym and into my apartment.
I reported the incident to LA Fitness and they refused to ban him.
How can they care more about a contract than their own member’s safety???” Balter wrote on screen in the video.
Unfortunately, this is not the first incident at a gym in recent weeks. Another instance went viral after a TikToker shared a video where a strange man is seen spotting a woman while bench pressing without her consent. The woman claimed that this ‘gym creep’ was following her around the gym prior to this.
For Balter, the situation was a bit more serious as she was followed home. Last week, Balter took to TikTok to post an update on the situation. She said she spoke to the district manager of LA Fitness in South Florida following the breakout of her video.
Balter explains how the manager was kind and offered her a refund for what she was unable to use. Also, how LA Fitness would cooperate if Balter wanted to take further action against the man.
“I basically explained to him what happened in full detail and I told him who I spoke to after the incident and how they reacted to me and how the situation was just not handled the way it should have been. He agreed,” the tiktoker said.
“He basically asked what else I wanted him to do to make the situation right. I told him, I thought it was really important that he read through the comments and became aware of what has been happening at these facilities around the country…He told me that I have their full support if I wanted to reach out to law enforcement. They would be fully cooperative and help me out there.
If someone comes up and reports they are unsafe in the gym. They feel like someone is following them, a man said something to them, a man touched them — this is not something to report on their account. They should be given some sort of reperscussion. They need to be kicked out of the gym or sent to a different gym.”
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Andrew Jacked Looks Unreal 11 Weeks Out From Arnold Amateur
Andrew Jacked is looking incredible 11 weeks out.
11 weeks out from the Arnold Classic Amateur Andrew Jacked is looking pretty incredible. While he may currently be an amateur competitor the promising bodybuilder has the potential to become a top pro.
Looking to take his bodybuilding journey to the next level, Andrew Jacked has been pushing himself in training. His goal is to become an IFBB Pro League competitor and eventually participate at the Olympia. Before he can do that however he’ll have to compete at and win at the Arnold Classic Amateur event.
Set a week before the 2022 Arnold Classic, the Arnold Classic Amateur will feature some of the top competitors in the world hoping to become pros. As such even athlete is pushing themselves to the brink in order to bring their best to stage. What makes the event so great is that the winner will be given the opportunity to compete at the Arnold Classic pro event. That means the winner could go from amateur to pro to potential contender in a short space of time.
Andrew Jacked is hoping to do just that and stake his claim for being the top bodybuilder in the world.
11 Weeks Out
Now 11 weeks out from the competition Andrew Jacked is looking unreal. His size and mass is truly something to behold and he is clearly a front runner to win the Arnold Classic Amateur. His recent physique update shows a bodybuilder that many will keep their eyes on.
Success is like a ladder slowly we ascend, the goal is to be the very best I can and not someone else.
Yesszzziirrr !!!
It’s clear that his work with Flex Wheeler has paid off. You can bet many will be keeping an eye on Andrew Jacked in the future.
What do think of the potential of Andrew Jacked?
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.
What The Barbell Wrist Curl Can Do For Strength & Flexibility
Boost both strength and flexibility with a great exercise in the barbell wrist curl.
Too often do we neglect our wrist and forearms muscles but the barbell wrist curl is a great exercise to throw into the mix. For those of us looking to increase strength and flexibility, the barbell wrist curl is a great way to challenge our muscles while receiving tons of benefits to aid in our training and physical health. While we may overlook this muscle group, knowing the barbell wrist curl is out there now limits the excuse.
Strong wrists and forearms will help greatly when it comes to strength and stability on your biceps and hand muscles. This aids in sport specific and more functional movements to give you a well-rounded exercise that will work to boost training, performance, and everyday movements. With this exercise now in your routine, you will tackle bigger and better gains without the fear of injury or unwanted pain.
Let’s take a look at the barbell wrist curl to see just what makes this so great. From what it is, to muscles worked, the many benefits with it, and how to perform it, you will have all the necessary tools to place in your routine so you can better strengthen and stabilize those often times overlooked muscles.
What Is The Barbell Wrist Curl?
The barbell wrist curl is an isolation exercise that works to target your forearms and hand muscles. This will not only build strength, but it works to stabilize the wrists by strengthening muscles around it as well as boost flexibility and mobility for only the best in terms of movements. A beginner level exercise, you only need a barbell and this can be done at any point in your workout.
Check out our list of the Best Barbells for awesome lifting products!
Muscle Worked
The muscles worked in this exercise really aren’t too many, but this exercise can offer the best benefits as you look to boost strength and stability. This primarily works your wrist flexors but will also hit your forearm and hand muscles as you seek the best for all your gains. By focusing on these muscles, you better prepare yourself for other bigger lifts that require necessary stabilization.
Benefits Of The Barbell Wrist Curl
The barbell wrist curl exercise has the ability to provide for a host of benefits that are worth knowing. Once you know what this exercise can do for you, you won’t want to not include this in your routine.
Benefits of barbell wrist curls include:
Great isolation exercise: By working to isolate a specific muscle group, you better target that spot for increased growth and only the best gains (1).
Focus on wrists and forearms: A nice exercise to focus on your wrists and forearms, this allows you to build strength and offer stabilization in areas often overlooked.
Improve grip strength: Grip strength is so important for sport specific and more functional movements and the right exercise can greatly increase this (2).
Plenty of variations: So many variations exist so you get the same benefits without repeating the same exercise over and over again.
Good for flexibility: Build flexibility and work to optimize your range of motion to support all movements (3).
Enhance functional movements: By enhancing grip strength and building better support, you enhance functional movements and everyday activities.
Pairs well with other barbell exercises: Barbell exercises are great for seeing gains and this exercise pairs well with many of those upper body and full body barbell exercises.
How To Perform It
Here are the steps for performing barbell wrist curls:
Set up your bench and barbell with your desired number of weight.
Kneel in front of the bench and place your arms so that your wrists hang off the opposite edge.
Keeping your elbows tucked and core engaged, curl the weight, only moving your wrists upward.
Slowly lower back down as you feel a stretch in your forearms, bringing this back to the starting position.
Repeat for your desired number of sets and reps.
Great Variations Of The Barbell Wrist Curl
The nice part about an exercise like the barbell wrist curl is that there are plenty of variations to change up your workouts yet still get the same benefits as if you were performing the same exercise. Great variations of the barbell wrist curl exercise include:
Barbell Reverse Wrist Curl
Behind The Back Reverse Wrist Curl
Dumbbell Wrist Curl
Cable Wrist Curl
One Arm Dumbbell Wrist Curl
Best Barbell Exercises To Pair With
Along with the this exercise, there are other great exercises to pair with that all involve the barbell. Training with a barbell can provide for convenient and versatile workouts while working to boost athletic performance and better cognitive functioning. Working to increase everything from strength, size, mobility, and stability, a barbell is a great workout tool to help you get to where you want to go.
As part of your routine, definitely consider a great shoulder exercise in the barbell shoulder press to offer growth for those boulder shoulders. While you work to stabilize and strengthen your wrists with the barbell wrist curl, hit your biceps with the reverse barbell curl or traditional barbell curl for a real boost in strength. To tackle those full body workouts, try the barbell burpee for this will enhance all areas of your performance for the better.
Check out our list of the Best Barbells for awesome lifting products!
Wrap Up
Barbell wrist curls are a great exercise to strengthen and stabilize your wrist, so you only see the best for your gains. By working to give you a great exercise that targets your wrists and forearms, it makes sense to include this into your routine. Other great barbell exercises pair nicely with this so you see those gains you want most. Give this workout a try and see what it can do for all your gains 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
Szymanski, D.; et al. (2004). “Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players”. (source)
Lee, J.; et al. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Rahman, H.; et al. (2020). “Stretching And Flexibility: A Range Of Motion For Games And Sports”. (source)
How To Build A Chest Like Jay Cutler
These Are Jay Cutler’s Favorite Chest Building Exercises.
A chiseled chest has been the symbol of machoism for a long time. Jay Cutler, the 4X Mr. Olympia, is the poster boy for a broad chest and a narrow waist. There are no doubts Jay’s chest was a big factor in getting him the title of the best bodybuilder in the world.
Jay Cutler’s chest training program is different from what you might expect when you look at him. He follows a conservative approach when it comes to working out. He relies heavily on machines for his training. This mass monster believes eliminating the use of barbells reduces the chances of injury in the gym.
1. Hammer Strength Chest Press – 3 Sets 10 Reps
Jay stays away from lifting heavy barbells. This is a smart move especially if you’re prepping for a contest. An injury is the last thing you want while training to get on stage. Leverage chest press is a great substitute for the flat bench press.
Since this is a controlled isolation movement, feel free to use heavy weights. Cutler is big on establishing a mind-muscle connection. At the top of the movement, squeeze the living hell out of your pecs.
2. Incline Dumbbell Bench Press – 3 Sets 10 Reps
The upper chest is a weak muscle group for most people. If you’re one of these people, you can make it even worse by not training it often. Incline dumbbell bench press is incredibly effective at targeting your upper pectoral muscles. Follow a complete range of motion and contract your chest with every rep.
Jay doesn’t follow the conventional 12, 10, 8 reps scheme in his workouts. He does consistent 10 reps in all his sets. Although you will be doing the same number of sets in each set, don’t hold back from pushing yourself and increasing the weights.
3. Pullovers – 3 Sets 10 Reps
Most people do pullovers for their back, but Jay does it for his upper pecs. You don’t have to use heavy weights during this exercise. Use moderate weights you can control and perform slow and deliberate reps with. Don’t lock out your elbows during this exercise.
Locking your elbows will engage your back and take all the tension off of your pecs. Lying cross-bodied on the bench during this exercise is more effective than lying straight. In the cross-bodied position, your hips and back are hanging low while your chest is elevated. Doing this helps with a better pec recruitment.
4. Cable Crossovers – 3 Sets 10 Reps
If you want to build a chest like Jay Cutler your chest workouts should be a mix of isolation and compound exercise. Compound exercises help with building the size and strength while isolation exercises help with building muscle definition.
Cable crossovers help with building the striations in your middle chest. Holding and squeezing at the top of the movement will help you get the chest separation and definition. Stand with your chest out and back arched while performing this exercise.
5. Dips – 3 Sets 10 Reps
Dips can prove to be a brutal exercise after what you’ve already put your chest through. This exercise is great for building your lower pecs and improving the definition in your chest. Maintain a full range of motion while performing dips.
If the bodyweight version of this exercise is too easy for you, feel free to use weights. Don’t just go through the motions while performing dips. Hold and squeeze your pecs at the top of the movement.
According to you which athlete has the best chest? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Best Cable Exercises For Your Triceps
The Best Cable Exercises For Your Triceps
The triceps is what I call, a masterpiece muscle. It carves a chiseled horseshoe on your upper arm as it develop. If you don’t know what I’m talking about, your triceps are underdeveloped. Let me show you how to get your triceps to hit puberty, but first, let’s go to class for a second. To get bigger, you’ll have to get smarter. Non-negotiable.
The triceps are comprised of 3 heads, the lateral, the long, and the medial head. Together they wrap around a large part of your upper arm. Grow your triceps and your arms will appear bigger for the same time invested in training your biceps. Cool hack huh?
Anyways, all 3 heads contribute to the primary function of elbow extension which is fancy word for straightening your arm.
Unfortunately, your triceps lose leverage as it gets closer to the straightened position. Dumbbell kickbacks don’t match this resistance profile well because the weight only resists downwards. Bands are better because you can aim the line of pull closer with your triceps by tying it at various angles.
However, bands stretch and add more resistance which means there’s more load where your triceps are weakest.
The solution is cables. Cables are a triceps best friend. They allow you to position the line of resistance with the fibers of all 3 heads without increasing the resistance curve where your triceps are already mechanically weakest. In addition, cables are generally more joint friendly especially the exercises I’m about to show you.
To make a long intro short, if you’re not using cables to build your triceps, your triceps training is remedial at best.
So here are 3 triceps exercise to include in your training as soon as possible.
Overhead Rope Extension
First exercise is an overhead rope extension. The overhead position also allows the long head to stretch and get additional muscle growing affects.
Notice how my arms go out and apart instead of forward. This forces more stress on your triceps instead of aggravating your elbow joint.
In fact, the traditional way of doing overhead rope extensions, many advanced lifters report joint pain. Don’t do that anymore.
Another thing to note is that I put the pulley at a moderate level. Doing this exercise from the bottom pulley which is quite common doesn’t add more resistance and simply makes it harder to setup. In fact, if you’re lifting appreciable weight, you won’t be able to bring the rope up to position.
Hand Supported Tricep Extension
This is what I call the hand supported tricep extension. It’s another joint friendly triceps exercise.
It also hits the triceps at a different angle as you extend horizontally. I like the hand support because it adds significant stability for force production without hindering the natural motion of cable.
It’s like the benefits of a seated triceps extension machine, but without the drawbacks of being jammed into a linear motion.
As for setup, I like to either set the cable perfectly parallel with the ground or 1-2 notches higher.
Single Arm Angled Triceps Extension
Being closer to the machine loads the lengthened position and allows your arm to provide more stability.
The most noteworthy thing about this exercise though is the slight angle. I don’t know who started the whole elbow tucked thing, but that is inefficient for the triceps.
The long head attaches at your shoulder blade. Squeezing your arm by your side essentially jams that insertion point and limits the space and output of the long head which is the hardest head to bias.
The angle changes that. It also unsurprisingly makes the exercise less stressful for the joints. Many lifters I’ve trained report how much more they feel their triceps and no strain on their elbows with this variation.
Line the pulley so the cable runs in line with your upper arm.
Lastly, always do these unilaterally. You can use 2 cables at the same time, but the rubbing of the cables won’t feel as smooth. Not to mention, most people lack unilateral work in their programs, so more is always better.
Programming
As far as programming goes, add 2 or all 3 of these into your program depending on how often you train your triceps.
3-4 sets per exercise is plenty. Aim for rep ranges of 8-12 or higher. Keep your wrist straight and your body stable to force the triceps to work.
Lift with ferocious intensity until the horseshoe appears. As the weeks go on, add more weight. Rinse and repeat and that horseshoe will go from small bump to a masterpiece.
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Should You Train Fast v Slow: Fast Twitch vs. Slow Twitch Breakdown
Here is a breakdown on if you should train fast or slow.
So the skeletal muscles are comprised of three types of fibres, there is type I, also known as slow-twitch and type II also referred to as fast twitch, and there are types of type II (which I will explain below).
Slow Twitch (Type I)
Slow twitch fibres are geared to supporting aerobic training and prolonged exercise, so exercises such as long distance running, swimming, cycling and other forms of endurance training.
The Slow Twitch fiber contracts much slower and is more resistant to fatigue and has a quicker recovery time.
Contraction type: slow
Speed: 100 milliseconds
Fast Twitch (Type II)
There are actually two types of fast twitch fibres, there is Type IIA and Type IIX (also referred to as Type IIB).
Type IIA
Essentially this is an intermediate muscle fiber and a hybrid of the two others,as it is a mix of Type I and Type IIX(IIB), so it is great for aerobic and anaerobic training such as weight training, powerlifting, plyometric movements and agility training.
This fiber contracts moderately and doesn’t become fatigued as quickly or take as long to recover.
Contraction type: fast
Speed: 50 milliseconds
Type IIX /IIB
Fast twitch fibres are geared to supporting anaerobic training and produce more power and force focused movements such as weight training, sprinting, and agility training.
Type IIx is also the purest form of fast twitch fiber, the quick contractions also means that it gets fatigued much quicker and has a longer recovery time.
Contraction type: very fast
Speed: 25 milliseconds
So now we know what muscle fibres are available to us, should this affect how you should train? Should different muscle groups be trained differently?
squats, medicine ball
How to train Type I
The best and most effective way to train Type I is typical endurance training, and when in the gym this would be higher reps with lighter weights.
How to train Type II
Type II is definitely the fiber you want to hit if you want to increase strength, and the best way to do that is heavier weights and less reps.
But things are really not that cut and dry, as all of your muscles are comprised of both fast and slow twitch muscle fibers.
So let’s break it down.
What percentage of fast twitch and slow twitch are present in different muscle groups, the table below with provide more details:
Muscle Group
Fiber Type
Rep Range
Chest
Approx 60% fast twitch fibers
Low to medium rep range
Triceps
Approx 67% fast twitch fibers
Low rep range and go heavy
Shoulders
Approx 60% slow twitch dominant
Medium to high rep range
Quads
Vastus Lateralis muscle is about 69% fast-twitch and 32% slow-twitch fibers.
Low rep range and go heavy
Biceps
60% fast-twitch and 40% slow-twitch
Low rep range and heavier weights
Abdominals
55-58% slow-twitch, and 42-45% fast twitch.
MIx it up, vary between light weight and high reps to heavy with low rep range
Calf (gastrocnemius)
The Gastrocnemius (calf) muscle is about 50% fast-twitch fibers and about 50% slow-twitch fibers.
MIx it up, vary between light weight and high reps to heavy with low rep range
Calf (Soleus)
80% slow twitch
Medium to high rep range
Back
54-58% slow twitch
Low to medium rep range
Deltoid
Over 50% slow twitch
MIx it up, vary between light weight and high reps to heavy with low rep range
One study concluded that ‘the percentage of type I fibres was higher than 50 in the deltoid and gastrocnemius, lower than 50 in the rectus femoris and about 50 in the biceps brachii.’, so these numbers are a guide and not concrete by any means, this can change per individual.
In conclusion, these figures are great to have but essentially muscle fibers can be trained to switch as one study concluded that a ‘shift from type II to type I fibers may occur under longer duration, higher volume endurance type events.’
And age also plays a part in switching muscle fibers as the percentage of fast twitch muscle fibers in your body starts to decrease after age 30.
The key point here is that when training, ensure you keep a wide variety of rep ranges, and vary your weights from light to heavy, rather than specifically targeting only fast or slow twitch fibers.
So until next time, keep pumping!
Sources
https://academic.oup.com/ptj/article/81/11/1810/2857618
https://www.hindawi.com/journals/bmri/2016/5946520/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC521732/
https://pubmed.ncbi.nlm.nih.gov/4109253/
https://www.jns-journal.com/article/0022-510X(71)90215-2/fulltext
https://link.springer.com/article/10.1007/BF01042285
https://pubmed.ncbi.nlm.nih.gov/16795030/
https://pubmed.ncbi.nlm.nih.gov/23558383/
https://europepmc.org/article/med/870781
https://pubmed.ncbi.nlm.nih.gov/12811774/
https://pubmed.ncbi.nlm.nih.gov/161688/
https://pubmed.ncbi.nlm.nih.gov/123895/
https://pubmed.ncbi.nlm.nih.gov/2960128/
https://pubmed.ncbi.nlm.nih.gov/9617724/
https://pubmed.ncbi.nlm.nih.gov/21912291/
https://pubmed.ncbi.nlm.nih.gov/21912291/
How Will The 2022 IFBB Men’s Open Schedule Play Out?
Take a closer look at the 2022 schedule for Men’s Open bodybuilding.
With the 2021 calendar year winding down, it seems like a good time to look ahead to 2022. The sport of bodybuilding has slowed down a bit in the offseason but competitions can be expected back soon.
The 2022 Men’s Open schedule will begin with the Arnold Classic and ends with the Olympia. The schedule will return to a bit of normalcy after the pandemic threw a wrench in some plans over the last two years. This brings some extra excitement to events and some familiarity that fans and athletes have come to know.
With the holidays right around the corner, it seems like as good a time as any to lay out the 2022 schedule. Let’s take a closer look at the events that are on tap for the 2022 season.
March 3-6, 2022: Arnold Classic in Columbus, OH
This is the traditional way for the bodybuilding season to begin. The Arnold Classic returns to March after taking place in September this year due to the pandemic. This is the second biggest show of the year and there has been a lineup announced. Brandon Curry and William Bonac will re-visit their rivalry on stage while Cedric McMillan is preparing to return to the competition. Nick Walker was not seen on the lineup which means there will be a new champion this year.
March 12, 2022: Boston Pro in Boston, MA
The Boston Pro will be the first competition following the Arnold Classic. This will allow more competitors to get on stage and show what progress they have made. This is a show that was impact by the pandemic and the 2020 show was postponed. Some of the top athletes in the world will be back on stage in Boston during the second week of March.
April 22-24, 2022: Arnold Classic Brazil in TBD
The Arnold Classic Brazil does not have an exact location just yet but for the first time in two years, there is a date scheduled. This competition will make its return and will crown a new champion. Some of the former Men’s Bodybuilding champions include Curry and Steve Kuclo. This is the only Men’s Open show scheduled for April but there are plenty more going as we creep into the summer months.
May 14, 2022: Indy Pro in Indianapolis, IN
May features two elite shows on back-to-back weekends. It begins with the Indy Pro where Justin Rodriguez took home the prize last year. This catapulted him into a strong year of preparation for both the Arnold Classic and Olympia. The Indy Pro precedes one of the biggest shows in bodybuilding but there should be no excitement taken away.
May 21, 2022: New York Pro in White Plains, NY
With many bodybuilding events returning to normal, the New York Pro returns to its home state after being held in Florida for two years. This is one of the most prestigious awards in the sport and considered by many to be the third biggest show of the year — behind the Olympia and Arnold Classic. Nick Walker won this show last season and earned qualification to the Olympia. Other winners include Iain Valliere and Sergio Oliva Jr. If competitors flock to this event, it will once again be a big-time competition in Men’s Open bodybuilding.
June 4, 2022: Toronto Pro in Toronto, ON, Canada
The Toronto Pro was forced to move to December and was the first event since 2019. The stage was set in Toronto just a few weeks ago and it saw two returning champions. Quinton Eriya and Joseph Seeman competed at the event back in 2019 but it was Joel Thomas who took home the gold. With the event returning to June, it should be an even bigger spectacle during 2022.
June 25-26, 2022: Puerto Rico Pro in San Juan, Puerto Rico
The 2021 Puerto Rico Pro was the first breakout for Akim Williams. He took home first prize and this put the cherry on a strong season. Williams might have a chance to defend his title, if he competes, during the 2022 show. This will take place almost a year after the 2021 show. This is one that was not impacted and the momentum from last year’s event will carry into June. This will also be the final competition before what will be a packed month of July.
July 2, 2022: Orlando Pro in Orlando, FL
The Orlando Pro will be the first of four competitions in July. There will be events in a total of three countries in July and Orlando is the first on the slate on the second day of the month.
July 8-10, 2022: Mr. Big Evolution Pro in Portugal
The Mr. Big Evolution Pro will return to Portugal in 2022. This is where Andrea Presti was able to earn qualification to the Olympia. He beat other top competition such as Tim Budesheim and Vlad Suhoruchko. There are a total of 10 divisions present at this event and hands out Olympia qualifications to all winners. This is a big chance for international competitors to get a chance.
July 17, 2022: Vancouver Pro in Vancouver, BC, Canada
The Vancouver Pro is a show that has featured some top competition in its time. Hadi Choopan won this event back in 2019. Nathan De Asha and Valliere have all competed in Vancouver. This show will return after some time off due to the pandemic and is looking to reach the status that it is used to. This means some big-time names could gather to put on a show that is a must-see.
July 22-23, 2022: Chicago Pro in Chicago, IL
Hunter Labrada headlined the Chicago Pro in 2021 with a victory before a top-five finish in the Olympia. This is another show that features 10 events and is considered one of the biggest in the sport. Labrada is one of the most promising names in bodybuilding today. It will be interesting to see if he decides to defend his title at this year’s competition.
August 5-6, 2022: Tampa Pro in Tampa, FL
The calendar might turn to August but competitions do not slow down after July. The Tampa Pro is the first big show of the month. In 2021, it was Valliere who took home first place and earned qualification to the Olympia. This jumpstarted a busy season of competition for Valliere. Tampa will be the host of this two-day event that features some elite names in bodybuilding.
August 12-13, 2022: Texas Pro in Irving, TX
Valliere was on a roll in August as he took home gold medals in back-to-back shows by winning the Texas Pro in 2021. Athletes usually do not compete the following weekend after a victory but Valliere felt good enough to take the stage again and it paid off. This means he will have two titles to defend heading into 2022.
September 24-25, 2022: Arnold Classic UK in the Birmingham, United Kingdom
This is the UK’s version of the Arnold Classic and features a variety of sports. Thebodybuilding event headlines the weekend and in 2021, it was Nathan De Asha who proved victorious. Many international stars take the stage in the UK for a weekend of festivities. About six months after the Arnold Classic, Arnold Schwarzenegger will take his show to the UK to provide some more entertainment.
October 7-9, 2022: Legion Sports Fest in Stateline, NV
With the way the scheduling worked out in 2021, the Legion Sports Fest took place two weeks after the Olympia. This is where Shaun Clarida made his debut in Men’s Open and ended up taking home the prize. He is not qualified for the 2022 Olympia in Men’s Open and Men’s 212. He will have to decide which division he wants to compete in.
November 6, 2022: Europa Pro in Spain
The 2021 Europa Pro Spain was another rendition of the rivalry between De Asha and Roelly Winklaar. This was the first competition back for De Asha and he took home gold, with Winklaar finishing second. Budesheim notched another top-three finish at the event. This event will return to November this year. This means more competitors will be able to get on a better schedule and plan to make an appearance.
November 12-13, 2022: Romania Muscle Fest in Bucharest, Romania
The Romania Muscle Fest was another event that took place post-Olympia this year because of the schedule. In 2022, it will be one of the final shows before the biggest of the year. Rafael Brandao has punched his ticket to the Olympia with a victory in November. This event will remain around the same time but will have different implications this time around just one month before the Olympia.
November 27, 2022: Big Man’s Pro in Spain
The final Men’s Open show before the Olympia will be the Big Man’s Pro in Spain. There is not an exact location yet but one will be determined. It was Angel Calderon who took home the title in this year’s event just a few weeks ago. The event will be held on the same weekend in 2022 with some elite competitors looking for late qualification to the Olympia. This is also a chance for athletes to prepare and nail down some details.
December 16-18, 2022: 2022 Olympia in Las Vegas, NV
The Olympia will return to Las Vegas to close out the season in December. The biggest show of the year was held in Orlando in each of the last two years due to the pandemic. This worked out well for Big Ramy, who won back-to-back Olympia titles with the show being held in Florida. If you believe in superstitions, maybe the two-time champ can be beat with the show being back in Las Vegas. This means former champion and two-time runner-up Brandon Curry could regain his title. This also includes Hadi Choopan or newcomers such as Nick Walker and Hunter Labrada. We will find out in December when Olympia weekend is on full display.
Natural Bodybuilder Mati Scopinaro on Leg Day: “Big Mistake Not Training Legs”
Mati Scopinaro says you’re missing out on many benefits if you skip leg day.
No one likes the days following a brutal workout where you’re so sore you can barely walk a couple of feet without cringing. And to make matters worse, you know you have a flight of stairs to climb. If you’ve been there before, then likely you’re suffering from delayed onset muscle soreness (DOMS) after putting in a hard day’s work training your legs. So you may wonder if it’s even worth the agony of training the part of your body that isn’t your “flex” muscles; think again. Natural bodybuilder pro, Mati Scopinaro, has some wise words to share. On Instagram (IG), Scopinaro wrote:
“Big mistake not training legs! According to several studies, leg training to the maximum stimulates the production of testosterone and growth hormone.”
Mati Scopinaro continued to say that training legs will make your legs grow. And set the rest of your body up for growth. He said,
“Legs are half of our body and it is what mobilizes the most blood and oxygen.”
You can see Scopinaro’s complete statement, along with a clip of him performing hack squats below:
https://www.instagram.com/reel/CXv8ibQPkN3/?utm_source=ig_web_copy_link
Natural Bodybuilding Career
While living in California, Mati Scopinaro started bodybuilding when he was 20 years old. His inspiration arose after attending his first gym – Gold’s Gym. While there, Scopinaro admired the bodybuilder photos he saw on the walls. These athletes’ large amount of muscle mass piqued his interest in the sport. Scopinaro acquired abundant info on nutrition and training by reading magazines and talking to other gym members. Although he admired the bodybuilder physique, he didn’t like how people told him that you needed to dope to improve your body.
He then spoke with someone who informed him about a coach who had trained several of the Mr. Olympia champions, including Vince Gironda, Larry Scott – the first Mr. Olympia, Mohamed Makkawy, and Frank Zane. These competitors trained in unorthodox ways compared to other bodybuilders.
Vince Gironda was a bodybuilder who claimed to be natural and inspired Mati Scopinaro to take his physique to peak heights naturally. Scopinaro utilized many of Gironda’s training philosophies to acquire his present body. He’s proven his theory that nutrition and the proper training plan are all you need to build a fantastic physique.
Although he acknowledged that he couldn’t compete with bodybuilders on steroids, which led him to join the International Natural Bodybuilding Association (INBA). Mati Scoprinaro now runs Natural Coaching – made up of the only natural athletes and coaches endorsed by INBA and the World Anti-Doping Agency (WADA).
INBA/PNBA
Denny Kakos, the president of INBA/ Professional Natural Bodybuilding Associoation (PNBA), founded PNBA for natural bodybuilders that qualified to turn pro to start holding professional competitions in 1990. He then expanded the leagued to the INBA in 1994, allowing countries to unite natural bodybuilding worldwide.
Kakos’s ultimate goal is to be recognized by the International Olympic Committee (IOC) as a sport. With the hope of showing how fair competition, and how the physical and mental beauty of the human body can lay a foundation for a healthy lifestyle and other sports to follow suit.
Generation Iron wishes nothing but the best for the future of INBA/PNBA!
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