Blog
Could This Chest Exercise Be Even Better Than The Bench?
Build up your chest with this awesome exercise.
Chest exercises are pretty obvious at this point. When most bodybuilders look to improve their chest development they focus on a handful of exercises that have been popularized over the years. For our money, the bench press and dumbbell flyes are two of the best exercises you can perform to build a massive and strong chest. At least that’s the school of thought from most trainers and experienced bodybuilders.
That’s not to say that bench press and flyes aren’t the answer to improving your chest game, but as the old saying goes there’s more than one, in this case two, ways to skin a cat. One exercise that could potentially prove to be a better chest exercise than the bench and flyes are dips.
Dips have been at times sited as a potentially damaging exercise for the shoulders by some uninformed fitness gurus, but the reality is that it can greatly improve chest development. We’d go as far to say that it may even be better than if not or equal to the bench press and flyes in its importance and usefulness to chiseling the chest. If you have any doubts, then just take a look at the reasons why you should substitute the bench every now and then.
1. It’s a faster option
Dips are great for the chest for a number of reasons, one of them being that the exercise isolates the chest muscles. The motion for performing the dip requires the user to push in a downward motion with the arms while lifting your body up. The shoulders are also engaged in this motion but are under far less stress when with the bench. Since it’s a bodyweight exercise it also requires more tension and strength from the chest muscles in order to perform the motion. All this combines to making quicker chest gains.
2. Build functional strength along with your chest
Like we mentioned before, the chest dip is a bodyweight exercise. The isolation works great for building muscle specifically in the chest. Besides that however is the fact that you must lift your own body through space which will ultimately translate to core strength. Posture is also important with this exercise.
You body must remain static, your legs must be held in the same position, preferably bent at the knee and crossed. This kind of posture ultimately engages the chest, abs, shoulders, and back, meaning you can get major gains in multiple areas. The body working in concert with other muscles means gaining functional strength for other endeavors, lifting or otherwise.
3. Widens the chest
Another great benefit from doing chest dips is the development in chest width. What separates dips from the bench press and dumbbell flyes is that you’re able to not only work the chest, but work the rest of your upper body as well. As we just mentioned before the dip can engage not only the chest, but the back as well. That includes the upper back as well.
The dip can build the lats up nicely which is the antagonistic muscle to the chest. When you work the antagonistic muscle it allows for better development of the opposite muscle, in this case the chest. All in all, the chest dip is a multifaceted exercise that can work wonders for your entire upper body.
Do you perform chest dips in the gym? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Tribute to Multiple IFBB Professional League Champion Jenny Lynn-Powell
Tribute To Multiple IFBB Professional League Champion Jenny Lynn-Powell
It’s always sad when a former NPC or IFBB Professional League athlete passes away and even more so when it is before their time and they are a highly decorated 2-Time IFBB Figure Olympia Champion, 3-Time IFBB Figure International Champion and 2-Time champion of my own IFBB Pittsburgh Pro Figure.
What many people do not know is that Jenny Lynn was the inspiration for us to create FIGURE. Jenny earned her IFBB Pro qualification winning the Overall 2001 NPC USA Fitness Championships! How that came about is we had many NPC and IFBB Pro Fitness athlete’s who scored great in the physique round but truly did not have the skill set to perform a good Fitness Routine. Jenny Lynn was one of them and spoke about it herself and to our officials.
After much discussion, we created the Figure division for the NPC and IFBB Professional League and Jenny went on to win the Very First IFBB Pro Professional League contest, the 2003 IFBB Figure International at the Arnold Sports Festival! The rest, as they say, is history.
Thank You Jenny Lynn-Powell for being a catalyst for the sport and all Figure athletes owe you a debt of gratitude. I personally and the organizations send our heartfelt condolences to your family and friends.
Jim ManionNPC and IFBB Professional League President
Method Man Looks Extra Jacked During Chest and Biceps Training
Rapper and actor Clifford Smith Jr., better known as Method Man, has been pushing his training to new heights recently. He recently trained chest and biceps in the gym is looking like an absolute beast these days.
Method Man has dedicated himself to getting in his best physical condition. This is a version of the rapper we have never seen before, supremely focused to achieve a new level of fitness.
A member of the famous rap group the Wu-Tang Clan, Method Man has always been into maintaining his physique. But the past couple of years have shown that the rapper has been taking his training to the next level.
The hip hop legend has shown a dedication to growing not only his physique but his strength as well. The rapper has recently shown a proficiency and love of deadlifting.
But deadlifting isn’t the only exercise that the Power star has been attacking with gusto. He has also been working on his upper body with a diligence. Recently he looked super jacked while he was training biceps.
But that wasn’t the only upper body training the rapper showcased recently. He also pressed 100lb dumbbells in each hand for reps.
The rap legend is showing no signs of slowing down as he continues on his fitness journey. It’s truly an inspiration to see an individual at an older age still killing it in the gym.
What do you think of Method Man’s recent training?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
Zane Watson: The Most Inspirational Bodybuilders Currently Competing
[embedded content]
Zane Watson talks about his future plans and the current bodybuilders that most inspire him.
Legends never die – which is why most athletes will list bodybuilding greats such as Ronnie Coleman, Dorian Yates, and Lee Haney in their list of most influential bodybuilders. It’s for good reason. But as these athletes recede further into the past, new athletes rise up to inspire a new generation. Zane Watson is a relatively young bodybuilder in his 30s and finds himself inspired by the rising current crop of athletes succeeding today. In our latest GI Exclusive interview, Zane Watson lists his picks for the most influential bodybuilders currently competing today.
Zane Watson is looking at a three year plan to success in pro bodybuilding. He’s been competing already for some time now but last year’s pandemic put a halt to his original plans. Now he’s looking to compete in the Arnold Classic 2021 this September. He’s had a routine memorized in his head that he’s excited to finally share with the world. He hopes this will be the first step towards further success and, hopefully, a future Olympia title.
We asked Zane Watson which bodybuilders inspired him most and helped influence his physique and posing routines. He had previously spoke with us about his original influences from past eras – but which bodybuilders currently competing excited him most and affected his approach?
Watson stated that he has multiple influences depending on which area of bodybuilding you are focusing on. For example, John Meadows is a big inspiration. He may no longer compete but now he trains athletes – including current Men’s 212 champion Shaun Clarida. Watson believes that Meadows’ training principles are legendary and have helped shape him into the bodybuilder he is today.
When it comes to pure physiques, he believes that Keone Pearson is a future Men’s 212 Olympia champion in the making. He believes that Pearson has one of the best physiques currently on stage in all of bodybuilding. He uses that as a beacon or goal to reach towards in his own physique.
Zane Watson also has a deep love of posing. He is most inspired at the moment by Terrence Ruffin’s posing routines. He believes that he will also become an Olympia champion in the Classic Physique division one day. Watson is a rare younger bodybuilder who believes posing is equally important as physiques. Without pitch perfect posing – the entire physique wouldn’t come together for the judges to see.
Athletes like Keone Pearson and Terrence Ruffin have been gaining heat for the past few years now. It makes sense that Zane Watson sees inspiration in them as well as motivation to rival them on stage with his own physique. Perhaps Watson will be the next guard of athlete to catch attention alongside these two bodybuilders. Watson’s New York Pro showing in 2018 caught a lot of attention. If he can earn a victory in the next step up such as the Arnold Classic – it can upgrade his status even further. We can’t wait to see his three year plan come to fruition.
You can watch Zane Watson’s full comments about his future plans and his inspirations in our latest GI Exclusive interview segment above!
Steve Kuclo Profile & Stats
The biography, life, and accomplishments of Steve Kuclo
Steve Kuclo is an IFBB professional bodybuilder and firefighter from Plano, Texas (USA.) He’s made a name for himself through winning professional competitions, and standing on the Mr. Olympia stage 4 times.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: Steve “King Snake” Kuclo
Weight
Height
Date Of Birth
300 lbs.
5’11”
08/15/1985
Division
Era
Nationality
Open
2000, 2010
American
Biography
Growing up, Steve was amazingly enthusiastic about sports. He played baseball, hockey and football at school, loving every moment. He figured out how to become so skilled at hockey as a young athlete that he was put in the hockey hall of fame for his endeavors. Steve says that personal development was always his main goal, and it turned into an “addiction” as he entered adulthood.
Steve’s love for self-improvement in sports, allowed him to develop an interest in improving his body and becoming as strong as he could. Because of this, he began going to the gym in order to improve his ability in the hockey rink. As he spent more time in the gym, his love for bodybuilding grew naturally. He decided that he would try competing to see where the sport would take him.
Steve stepped on stage for the first time when he was only 28 years old. He managed to win the 2004 NPC ‘Capital City Classic’ teen class, coming 3rd in the overall Men’s Open division.
Steve winning made him obsessed with the sport. He would go on to win the Teen Nationals Heavyweight in 2004 and 2005, as well as the 2004 NPC Michigan Bodybuilding State Championships.
Steve was a successful bodybuilder, but he knew that he would need a day job to pay for his food and gym subscription. He joined the fire and rescue service when he was 21, with the intention to help people in his local community. Though it became hard to juggle long (sometimes 24 hour long) shifts, he believed that this career and his bodybuilding lifestyle complimented each other. The strength gains he made in the gym, were useful in his very physical firefighting role.
In the late 2000’s, Steve began to compete in full adult events, finding success at the 2008 and 2010 NPC Nationals, with 3rd place positions. In 2011, Steve tried for the third time to win the same competition in Las Vegas, USA. He trained extremely hard for the event, and managed to win easily.
Through doing so, he managed to claim his Pro Card, starting a career which would lead him all the way to the top.
The first professional contest he entered was the 2013 ‘Europa Super Show Men’s Open’ in Dallas. He figured out how to win this show and take the first place trophy home.
This wasn’t all he got following this event though. He also discovered that he had qualified for the 2013 Mr. Olympia contest. This was a dream that Steve had supported since he was a teen, so to be welcomed onto this stage with the best on the planet was an amazing opportunity.
He managed to place 14th at Olympia. His long training period paid off, and he could say that he was officially in the top level of bodybuilders on earth. He demonstrated his ability by winning the ‘Arnold Classic’ in Brazil a couple of months after the fact in 2014.
In 2015, Steve started working with the professional coach George Farah. He says that doing so “completely transformed” his physique.
George’s approach with Steve was to keep things basic. They worked hard on making small, but noticeable changes to Steve’s diet by introducing new foods and supplements where needed.
He managed to land a 2nd place trophy at the famous ‘Wings of Strength Texas Pro’, but unfortunately came in 16th at his third Mr. Olympia a few months later. Steve saw this as an opportunity to rebuild and prepare for the next years’ contests.
Steve goal was always to win the Olympia, and he attended the 2016 competition with an intention to beat his previous years 16th. He came 13th this time round, which was an improvement, but it was still nowhere near his 2014 9th place result.
Steve knew that it was only a matter of time before he would eventually be on the podium as a top placer. He viewed these years of training and competing as “self improvement”, the initial motivation which started him out on the bodybuilding path in the first place.
Training
Steve says “taking your body to new limits is not an easy or comfortable process.” His weekly split is a grueling 6 day marathon, with each day focused on a different area of the body.
First Day: Quads
Second Day: Chest
Third Day: Back
Fourth Day: Rest Day
Fifth Day: Hams/Glutes
Sixth Day: Arms
Seventh Day: Shoulders
Quads
Straight Bra Squat: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Leg Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Hack Squat: 4 sets, 10-12 reps
Triple Drop Set on 4th set
Led Extension: 9-10 reps
Machine Squat: 9-10 reps
Lunge: 9-10 reps for each leg
Chest
Incline Barbell Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Flat Hammer Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Incline Dumbbell Fly: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Hammer Incline: 9-10 reps
Cable Fly: 9-10 reps
Pec Dec Fly: 9-10 reps
Back
Barbell Bentover Row: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Lat Pulldown: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Seated Low Cable Row: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
Hammer Strength Row: 9-10 reps
V Bar Pulldown: 9-10 reps
Dumbbell Pullover 9-10 reps
Hamstrings And Glutes
Stiff Leg Barbell Deadlift: 3 sets, 10-12 reps
Triple Drop Set on the 3rd set
Lying Leg Curl: 3 sets, 10-12 reps
Power partial and Triple Drop Set on the 3rd set
Standing Single Leg Curl: 3 sets, 10-12 reps for each leg
Power Partial and Triple Drop Set on the 3rd set
Barbell Hip Thrust: 12-15 reps
Abductor: 12-15 reps
Abductor: 12-15 reps
Arms
Biceps
Standing Wide Grip Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Seated Incline Dumbbell Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Preacher Curl: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Dumbbell Hammer Curl: 9-10 reps
Reverse Curl: 9-10 reps
Cable Curl: 9-10 reps
Triceps
Close-Grip Bench Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on the 4th set
Cable Rope Extension: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Overhead Rope Extension: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Dip: 9-10 reps
Wide Pushdown: 9-10 reps
Cable Rope Extension: 9-10 reps
Shoulders
Dumbbell Lateral Raise: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Barbell Military Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Machine Shoulder Press: 4 sets, 10-12 reps
Power Partial and Triple Drop Set on 4th set
Rear Pec Dec Fly: 9-10 reps
Cable Lateral Raise: 9-10 reps
Rear Delt Rope Face Pull: 9-10 reps
Nutrition
Off-Season
First Meal
6 oz. of lean steak
2 whole eggs
1/2 cup of egg whites
1-cup spinach
5 cups oats
Second Meal
7 oz. of chicken, or lean ground turkey
2 cups of white rice
1 banana
Third Meal
7 oz. chicken or lean ground turkey
2 cups of white rice
1 apple
Fourth Meal
7 oz. chicken or lean ground turkey (cooked)
2 cups of rice (cooked)
1 cup pineapple
Fifth Meal
8 oz. salmon (cooked)
10 oz. sweet potato (cooked)
Vegetable of choice
Sixth Meal
2 scoops
1 tbsp. coconut oil
1 hand full of mixed nuts
½ cup low fat natural Greek yogurt
Cheat Meals
2-3 cheat meals per week including a variety of food from fast food burgers to pizza
Competition Diet
First Meal
5 cups egg whites
2 whole eggs
2 cups oats
2 slices Ezekiel bread
Second Meal
10 ounce fillet
12 ounce sweet potato
Third Meal
10 ounce chicken breast
2 cups rice
1 tablespoon avocado oil
Fourth Meal
10 ounce chicken
2 cups rice
Fifth Meal
2 scoops whey protein isolate
1/2 cup Greek yogurt
5 cups oats all in a shake
Supplementation
While Steve uses his own supplements of choice, having a good supplementation routine is key in seeing gains. Whether that be a protein powder for growth and recovery, a pre-workout for those pumps and energy boosts, or a fat burner to help shed that stubborn fat, a quality supplement routine can work wonders for you. Also, be sure to look into top multivitamins, testosterone boosters, and intra-workout products to really enhance your health and performance.
Competition History
2004 NPC Capital City Classic, 1st Teen, Overall Men’s 3rd
2004 NPC Michigan Bodybuilding State Championships 1st place in the Teen, Teen Overall, 4th Place Men’s
2004 NPC Teen Nationals Heavyweight, 1st
2005 NPC Collegiate Nationals, 3rd
2005 NPC Michigan Championships Teen, 1st
2005 NPC Michigan Championships Heavy Weight, 5th
2005 Teen Nationals Heavy Weight, 1st
2007 North American Championships, 8th
2008 NPC Nationals,3rd
2009 NPC Nationals, 13th
2010 NPC Nationals, 3rd
2010 NPC USA Championships, 6th
2011 NPC USA, Men’s Overall 1st (pro card)
2013 Dallas Europa Super Show Men’s Open, 1st
2013 Mr. Olympia, 14th
2014 Arnold Classic Brazil, 1st
2014 Finland Pro, 2nd
2014 San Marino Pro, 7th
2014 EVLS Prague Pro, 5th
2014 Dubai Open, 4th
2014 Mr. Olympia, 9th
2015 Wings of Strength Texas Pro, 2nd
2015 Mr. Olympia, 16th
2015 IFBB Europa Phoenix, 6th
2015 IFBB EVL’s Prague Pro, 10th
2015 IFBB Arnold Classic Europe, 10th
2016 Mr. Olympia, 13th
The Pros & Cons Of Various Bodybuilder Diets
Finding the right diet as a bodybuilder can be challenging but it is possible, especially when looking to maximize your own personal gains.
What we eat has a direct correlation to how we feel and how we perform. As bodybuilders, we need to fuel our bodies with the right food to get the most nutrients possible as we seek the best for our gains. When it comes to finding the right diet, so many out there claim to be the one, but how we can we tell which are full of it and which are actually beneficial? Let’s take a look at a number of potential diets and by the end, you can research which ones you like the most to maximize health and performance.
Finding The Best Diet For You
When looking for the best diet for you, you need to consider how it will fit with your training goals, but also your overall health. It isn’t worth trying a diet if it will hurt your ability to function inside and out of the gym. Sometimes your diet becomes a way of life, and that what you eat is a product about how you view the world. But for some, they eat to perform and see growth so that diet may be geared towards food that will promote better performance.
Looking at the number of macros is important but depending on your goals, you may be able to consider lowering carb count for example. Those diets without dairy or sugar should also be looked at closely as that may limit the number of foods or types of food you are able to consume. At the end of the day, you know what you’re looking for and you know your body. Listen to what it needs so you can thrive both inside and out of the gym.
Types Of Diets To Consider
High Protein
A high protein diet is a great option for those looking to lose weight, for increased amounts of protein can keep you full so you feel the urge to snack less (1). Protein will also help increase your growth and recovery.
Pros: A high protein diet can allow for better muscle and cell rebuilding while also keeping you full for longer. Lower carbs and sugar can also help aid in weight loss.
Cons: Animal protein tends to be high in fat so that will increase slightly. It also tends to be low in carbs and fruits and vegetables which are a key source of vital nutrients.
Keto
The keto diet is a low-carb diet where the thought is to get your calories from protein and fat as opposed to carbs. The goal is to promote ketones in the body to provide for your body’s energy source (2).
Pros: Weight loss tends to be quick as this will decrease appetite and start to use fat as energy. You will also be a little more sharp mentally and that increased energy boost is nice to power you through the day.
Cons: It is high in fat and can cause digestive issues. It can also be fairly restrictive and requires careful counting of all your macronutrients.
Intermittent Fasting
Intermittent fasting involves an eating cycle where you switch between periods of eating and fasting throughout the day (3). It really puts more of an emphasis on when you eat as opposed to what you eat.
Pros: This diet does lead to weight loss for those looking to shed that unwanted fat, and can also fight inflammation. There’s no calorie restriction and the only focus is on the window of time you eat.
Cons: There is an increased hunger level and low energy levels, for a portion of the day you don’t eat. This can impact performance and potential social situations if you go out to dinner with friends or family.
Vegan
The vegan diet stays away from animal products, be them meat, dairy, and eggs, among others. This diet therefore involves eating foods comprised only of plants (4).
Pros: With this diet, you promote better health benefits and certainly get a healthy dose of plant vitamins and minerals. It increases food efficiency and when done right, can lead to weight loss.
Cons: There are valuable nutrients you miss out on from not eating animal sources and this diet can get quite expensive. For those looking to increase strength and size, while it is possible, it is much harder and can lead to an imbalanced diet.
Carnivore Diet
The carnivore diet is strictly a meat, fish, and poultry based diet. Plants, in most cases, are totally eliminated by this diet, although some choose to supplement here and there with vegetables.
Pros: This diet certainly keeps you full and aids in growth and performance by pumping you with protein. It can lead to weight loss and most of these nutrients are absorbed in your body.
Cons: You lose the value of many vital nutrients which can seriously affect your health. Supplementing should be a priority if you choose to embark on the carnivore diet.
Featured Supplement For Any Diet
While some supplements tend to not fit with one diet or the other, there are supplements that do work for most, if not all diets. A pre-workout or BCAA are great to use for your pre- and intra-workout needs, but having a protein powder on your shelf will work wonders. Most of the popular protein supplements tend to be whey based, and that may not be conducive to certain diets, like the vegan diet for example. Companies have begun to make non-dairy products with alternative protein sources to give you the best boost possible while still being conducive to all diets (5).
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon, this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking.
Price: $59.00
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Non-Dairy Protein Powders for more great vegan and plant-based protein options!
Wrap Up
The foods we eat and the nutrients we get greatly affect our health and performance. With the right diet, all of our needs can be accomplished and we can thrive both inside and out of the gym. Check out these diets above and see which ones may work for you.
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
Antonio, Jose; Ellerbroek, Anya; Silver, Tobin; Vargas, Leonel; Peacock, Corey (2016). “The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men”. (source)
O’Neill, Blair; Raggi, Paolo (2020). “The ketogenic diet: Pros and cons”. (source)
Patterson, Ruth E.; Laughlin, Gail A.; Sears, Dorothy D.; LaCroix, Andrea Z.; et al. (2015). “Intermittent Fasting And Human Metabolic Health”. (source)
Appleby, Paul N.; Key, Timothy J. (2016). “The long-term health of vegetarians and vegans”. (source)
Carbone, John W.; Pasiakos, Stefan M. (2019). “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit”. (source)
IFBB Portugal Pro 2021 Results
Complete results for the IFBB Portugal Pro 2021 that took place over the weekend.
There were more tickets punched for the 2021 Mr. Olympia over the weekend. The IFBB Portugal Pro 2021 took place from July 16-18 in Estoril, Portugal. Winners in all 10 divisions had a chance to receive an invitation to the biggest competition of the year.
Portugal saw no shortage of storylines over the weekend. The female presence was strong as over 100 women made the trip to compete in different categories such as Bikini, Wellness, Women’s Physique, and Figure. It was highlighted by Anastasia Lenova and Minna Pajulahti, who picked up victories in their competitions.
Wesley Vissers made a return to the stage after last competing in the 2020 Mr. Olympia, where he placed 11th. Vissers took home third place in the Classic Physique division, behind Jose Maria Mete Bueriberi and German Pastor.
If you had a chance to follow the Portugal Pro this weekend, you were given a treat. Below are the complete results from the IFBB Portugal Pro 2021.
Portugal Pro 2021: All Division Winners
A quick breakdown of the winners in each division from the New York Pro 2021. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s Bodybuilding: Andrea Presti
Men’s 212 Bodybuilding: Lucas Coelho
Classic Physique: Jose Maria Mete Buerberi
Men’s Physique: Felipe Franco
Women’s Bodybuilding: Anastasia Leonova
Fitness: Minna Pajulahti
Figure: Rhea Gayle
Bikini: Kristina Brunauer
Women’s Physique: Dany Castillo
Wellness: Juliana Mota Esteso
Portugal Pro 2021 Breakdown
Men’s Bodybuilding Results
First Place – Andrea Presti
Second Place – Tim Budesheim
Third Place – William Martins
Fourth Place – Vlad Suhoruchko
Fifth Place – Theo Leguerrier
Sixth Place – Krystian Wolski
Seventh Place – Andrea Muzi
Eighth Place – Alfred Vlad Chiriac
Ninth Place – Khaled Alkazem
Tenth Place – Anton Shal
Men’s 212 Results
First Place – Lucas Coelho
Second Place – Seve Benthin
Third Place – Fabricio Moreira
Fourth Place – Melnikov Andrei
Fifth Place – Nasser Sayed
Sixth Place – Ahmed Bat
Classic Physique Results
First Place – Jose Maria Mete Bueriberi
Second Place – German Pastor
Third Place – Wesley Vissers
Fourth Place – Alex dos Anjos
Fifth Place – Fabian Mayr
Sixth Place – David Hoffmann
Men’s Physique Results
First Place – Felipe Franco
Second Place – Youcef Djoudi
Third Place – Elton Mota
Fourth Place – Pedro Lima
Fifth Place – Luca Biolo
Sixth Place – Sanad Alsanad
Women’s Bodybuilding Results
First Place – Anastasia Leonova
Second Place – Margita Zamolova
Third Place – Vera Mikulcova
Fourth Place – Vanesa Lloria
Fifth Place – Alena Hatvani
Sixth Place – Nidia Hermosilla
Fitness Results
First Place – Minna Pajulahti
Second Place – Kate Errington
Third Place – Corrine Bean
Figure Results
First Place – Rhea Gayle
Second Place – Lena Ramsteiner
Third Place – Jennifer Zienert
Fourth Place – Oyku Basare
Fifth Place – Bahar Ayra
Sixth Place – Olesya Kochura
Bikini Results
First Place – Kristina Brunauer
Second Place – Anastasia Gonzalez Andreu
Third Place – Cristiane Silveira
Fourth Place – Noora Mahonen
Fifth Place – Ottavia Mazza
Sixth Place – Alice Marchisio
Women’s Physique Results
First Place – Dany Castillo
Second Place – Elisama Manoel B. Zoretto
Third Place – Modesta Halby
Fourth Place – Laura Pintado Chinchilla
Fifth Place – Alcione C. da Silva dos Santos
Sixth Place – Isabel Martins Bajao
Wellness Results
First Place – Juliana Mota Esteso
Second Place – Isamara dos Santos
Third Place – Anna Mroczkowska
Fourth Place – Charline Mas
Fifth Place – Lisa Christin Meiswinkel
Sixth Place – Rania Politis
Generation Iron wishes to congratulate Andrea Presti and all the great athletes who earned a win at the 2021 IFBB Puerto Rico Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
IFBB Republic Of Texas Championships 2021 Results
A complete breakdown of the IFBB Republic Of Texas Championships 2021 results
This past weekend held the IFBB Republic Of Texas Championships on July 17, 2021 in Austin, Texas. The event included just two divisions – Men’s Physique and Bikini. After a hard fought battle, Andrei Lincan won the Men’s Physique division alongside Daraja Hill who won the Bikini division. Read on for a full breakdown of the Republic Of Texas Championships 2021 results.
With only two divisions competing at this contest, the Republic of Texas Championships was one of the smaller pro shows of the month. That being said, it still provided two individuals with a chance to qualify for the Olympia 2021 weekend.
Both divisions were full of hungry competitors all fighting for first place. A pro show of this caliber is also a great moment to see what up and coming pro bodybuilders to look out for heading into the future – could one of these competitors be a future threat to a major pro bodybuilding title?
Both first place winners in the Men’s Physique and Bikini division earned qualification to the Olympia 2021 – set to be held later this year in October in Orlando, Florida. Both divisions showcased a big turnout for pro competitors – all hungry to earn that qualification spot.
Check out our full breakdown of the IFBB Republic of Texas Championships 2021 results below.
2021 Republic Of Texas Championships: All Division Winners
A quick breakdown of the winners in each division from the 2021 Lenda Murray Bodybuilding Norfolk.
Men’s Physique: Andrei Lincan
Bikini: Daraja Hill
2021 Republic Of Texas Championships Breakdown:
Men’s Physique Results
First Place – Andrei Lincan
Second Place – Jason Huynh
Third Place – Nick Koeu
Fourth Place – Ramses Rams
Fifth Place – Joseph Less
Sixth Place – Myron Griffin
Seventh Place – Lindon Bond
Eight Place – Emanual Hunter
Ninth Place – Brian Lloyd
Tenth Place – Reuben Glass
Pro Bikini Results
First Place – Daraja Hill
Second Place – Erin Stern
Third Place – Cristobalina Pajares
Fourth Place – Carla Garthwaite
Fifth Place – Jasmine Gonzalez
Official Scorecards
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Guy Cisternino: “If You Don’t Have Thick Skin, You Shouldn’t Be On Social Media”
[embedded content]
Guy Cisternino discusses the difference between hardship and depression… and how social media has risen self-induced anxiety.
Guy Cisternino is a bodybuilder who exudes confidence. When he recently went viral for his argument in a gym – many online criticized him harshly. But Cisternino, though defending himself, didn’t seem bothered at all. This is rare in the internet age when many, but not all, can have their mood deeply affected by how well received they are on social media. That being said, Cisternino is not impenetrable. In our latest GI Exclusive interview, Guy Cisternino opens up about dealing with anxiety, hardships, and discusses how social media has risen anxiety for nearly everyone in the world.
Though Guy Cisternino appears to have a “I don’t give a crap” attitude, he’s human. And while he overall projects confidence, he would be lying to say he didn’t suffer from anxiety. During our recent conversation, Cisternino opened up about how he’s had some truly dark times in his past. He’s overcome them and he doesn’t consider those bouts of time being real depression. But they were challenging.
In fact, Guy Cisternino uses this moment to discuss the difference between hardship and depression. He thinks that mental health is a very serious thing – but there’s a difference between real clinical depression vs just having hardships in your life. He worries that some people today confuse the two and use it as an excuse to not improve themselves.
Cisternino also discusses how he suffers from chronic anxiety himself. But this anxiety is different than what you might assume based off the standard definition of the word. Guy Cisternino explains how he has trouble sleeping nearly every single night. It’s not because he is kept up by anxious thoughts. Instead, his brain simply doesn’t turn off. He can be lying in bed, wide awake, thinking about nothing. He’s gone to doctors and sought help from psychiatrists. It’s a form of anxiety – but not the kind of social anxiety that brings bad thoughts into his brain.
Guy Cisternino then pivots in the interview to talk about anxiety as a whole in our culture. He believes that social media has made anxiety worse for most people. He considers it self induced though – as most people don’t need to use social media – despite nearly everyone succumbing to it. He believes that individuals who suffer serious anxiety caused by social media – should just log off permanently. It’s only making things harder despite the addictive rush of likes and positive comments.
“I think some people shouldn’t be on social media,” Guy Cisternino states in our interview. He continues:
“Some people I think it effects them in a real negative way. If you don’t have thick skin, you shouldn’t be on social media. Because you’re putting yourself at risk at the opinion of others. And you’re never going to get the majority of people – there’s always going to be someone who doesn’t like you just because.”
The term “everyone’s a critic” comes to mind with his statement. Social media has allowed us all to be put out into the mass public – and we will be judged. It’s in our nature to judge what we see. Social media makes that more constant and easier to disassociate our words from how it affects the person on the other side. Guy Cisternino doesn’t lose sleep over negative comments – but for those who do – he thinks the best course of action is to leave social media behind completely.
You can watch Guy Cisternino’s full comments on anxiety in our latest GI Exclusive interview segment above.
Two-Time Ms. Figure Olympia Jenny Lynn-Powell Has Passed Away
Truly Sad News Rocks Bodybuilding World as two-time Ms. Figure Olympia Jenny Lynn-Powell has passed away.
The bodybuilding world received some shocking news this past weekend. Two-time Ms. Figure Olympia Jenny Lynn-Powell suddenly passed away. Reports say that the she passed away after suffering a seizure in her sleep.
Jenny Lynn-Powell was an accomplished bodybuilding champion who showed her incredible abilities by not winning one,but two Ms. Figure Olympia titles, no easy feat. Ben Watson-Whittaker reported her passing on his Facebook page.
Her love for fitness started young, Lynn-Powell working as an aerobics instructor before finding and falling in love with lifting. From there she would earn her pro card in 2001 NPC USA Fitness Championships. She go on to compete at prestigious shows like the Arnold Classic and the Olympia before winning he first title at the show in 2006. She would follow up the feat by winning the title again 2007.
It is truly sad news that Jenny Lynn-Powell passed away so young. Lynn-Powell was also a trainer and health coach. Below is the two-time Ms.Olympia champion’s competition history.
Competition History
2002 IFBB Arnold Classic And Internationals – 12th
2002 IFBB New York Pro Fitness – 5th
2002 IFBB Pittsburgh Pro Fitness – 7th
2002 IFBB GNC Show Of Strength – 5th
2003 IFBB Figure International – 1st
2003 IFBB Night of Champions, Figure – 2nd
2003 IFBB Figure Olympia – 3rd
2003 IFBB Pittsburgh Pro Figure, Figure – 1st
2003 IFBB Show of Strength Pro Championship, Figure – 1st
2004 IFBB Figure International – 1st
2004 IFBB Figure Olympia – 2nd
2004 IFBB Show of Strength Pro Championship, Figure – 1st
2005 IFBB Figure International – 1st
2005 IFBB Figure Olympia – 2nd
2005 IFBB Sacramento Pro Championships, Figure – 1st
2005 IFBB San Francisco Pro Championships, Figure – 1st
2006 IFBB Colorado Pro Championships, Figure – 2nd
2006 IFBB Pittsburgh Pro Figure, Figure – 1st
2006 IFBB Figure Olympia – 1st
2007 IFBB Figure Olympia – 1st
2008 IFBB Figure Olympia – 4th
2009 IFBB Jacksonville Pro – 3rd
2009 IFBB Europa – 1st
2009 IFBB Figure Olympia – 7th
The Generation Iron team sends condolences to the family and friends of Jenny Lynn-Powell.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.