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BUSINESS AND BIKINI Episode 2 We are back with Episode 2 of the new ongoing series Business And Bikini found #exclusively on npcnewsonline.com Starring #IFBBBikiniPro Skylar Lanier @skylarlanier_ifbbpro , #NPCBikini Nikki Politi @nikki.politi and #IFBBBikiniPro Etila Santiago @etila . Each episode the athletes answer questions sent in by #NPC and @npcworldwideofficial competitors with the emphasis on Novice competitors. . Directed and Filmed @npcphotogymofficial by J.M. Manion @aroundthenpc_jm Produced by Dr. Gary Udit @garyudit Editing by @tsg.events Clothing Provided by #npcactivewear . @npcnewsonlineofficialpage @ifbb_pro_league @npcworldwideofficial @npcnewstv @npcfitbody @npcwellness @npcworldwidewellness @ifbbproleaguewellness @npcphotogymofficial @t_manion @frank_sepe @jason___tsg @theshopgym #npcbodybuilding #npcfitness #npcmensphysique #npcclassicphysique #npcwomensphysique #npcfigure #npcbikini #npcwellness #ifbbprobodybuilding #ifbbpro212 #ifbbproclassicphysique #ifbbprofitness #ifbbpromensphysique #ifbbprofigure #ifbbprowomensphysique #ifbbprobikini #ifbbproleaguewellness #channel4newsteam #ronburgundy #veronicacorningstone #champkind #bricktamland #brianfantana

Giants Live offer $50,000 to anyone who can beat the deadlift world record with a 505kg lift.
It looks like a major deadlift challenge has just been issued. Looking for a monster deadlifter to beat Hafthor Bjornsson’s world record of 501kg, Giants Live has issued out a challenge. The challenge in particular is to see who can lift 505kgs.

Since Hafthor Bjornsson deadlifted 501kg last year, many strongman and powerlifting competitors have staked their claim as being the next to break the record. While talk is all when and good, it’s going to take action to bring about a changing of the guard.
But rather than just bragging rights, Giants Live is adding some extra incentive. Giants Live is putting on a World Deadlift championship and they’re inviting any and every strength athlete to prove their worth. If they can deadlift 505kg then they’ll not only break the world record, but also take home the grand prize of $50,000.
Below is the official announcement of the event.
? WANTED – ANY MAN WHO CAN DEADLIFT 505KG ?
GIANTS LIVE are on the hunt for the next WORLD RECORD deadlifter. We’re offering $50,000 to ANYONE who can lift 505kg!
Think YOU can deadlift 505KG? Email [email protected] with a video of your lifts and why YOU should be invited to Giants Live WORLD OPEN + World Deadlift Championships

Do you think there’s a lifter out there that can deadlift 505kgs?
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.

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The ‘Burgh has been well represented this year as we have another #NPC #Pittsburgh figure competitor, Jessica Mark @basic_bodybuilder filming her #roadtothenpcpittsburgh @npcifbbpropittsburgh 2021 with J.M. Manion @aroundthenpc_jm @npcphotogymofficial #exclusively for @npcnewsonlineofficialpage @npcnewstv with 3 weeks until the contest! . In this Interview Jessica talks about her one and done foray into @npcwellness at the 2020 #npcnorthamerican and how she has made the switch back to #npcfigure again even though she also crossed over in a few contests to #womensphysique and has done well in both so far. She lays out her plans starting with the 2021 from the #npcpittsburgh championships. You can watch the full interview, her posing and her training on npcnewsonline.com and our You Tube Channel. . The 2021 #NPCPittsburgh Championships is back along with the #IFBBPittsburghPro @npcifbbpropittsburgh on April 30-May 1 and the contest will be held at it’s normal location, Soldiers and Sailors Memorial Hall in Pittsburgh! @soldiersandsailorshall This contest is promoted by NPC and @ifbb_pro_league President Jim Manion. . @npcfitbody @npcworldwideofficial @npcwellness @npcworldwidewellness @ifbbproleaguewellness @t_manion @aroundthenpc_jm @garyudit @frank_sepe @npcpennsylvania @axeandsledge @limitless @olympiatanning @fitbodyfusion @bodybyo @blackstonelabs_official @teamatlasmtl @redcon1 @theprophysiques @teamfflex @mrolympiallc #nationalphysiquecommittee #ifbbprofessionalleague #npcbodybuilding #npcfitness #npcmensphysique #npcclassicphysique #npcwomensphysique #npcfigure #npcbikini #npcwellness #ifbbproclassicphysique #ifbbpromensphysique #ifbbprofigure #ifbbprobikini #ifbbproleaguewellness #npcactivewear #pittsburgh

Blessing Awodibu plans to change the face of bodybuilding and 100% believes he will be Mr. Olympia in the future.
Blessing Awodibu is a bodybuilder who found success outside of a pro career. His humorous videos and viral internet presence brought him a massive following. That following combined with his mass monster physique made him a powerful force in the bodybuilding industry. Now he’s about to go pro – which could bring him even more attention and success. In our latest GI Exclusive interview, Blessing Awodibu explains his plan to not only become Mr. Olympia but to also change the face of bodybuilding.
If there’s one thing you can’t deny about Blessing Awodibu, is that he knows how to hype himself up. Not only that, but he knows how to hype up the competition that he’ll be competing in. Since he announced he would be competing in the New York Pro 2021, he has showcased a charisma and trash talk that has both excited the community and caused controversy. At the end of the day, good or bad, it’s brought a lot more talk about the New York Pro in the early months before it commences in May.

This tactic is no stranger to Blessing Awodibu, as it’s the very thing he’s been doing to build his viral internet presence since before his entrance into the pro circuit. His intense personality made him a bodybuilding influencer. He’s taking those tactics into his build up to bodybuilding competitions.
During our conversation, we asked Blessing Awodibu why he decided to go pro. He already had plenty of followers and could have gone down the path of a bodybuilding influencer. His brand is strong and his videos do well. He was already finding success without the pro card.
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Watch our latest GI Exclusive segment with Blessing Awodibu above!
Blessing agrees but he can’t help but need to go pro. He is passionate about bodybuilding more than anything else. So the opportunity to go pro and make a statement in the competitive world was a must.

His passion for bodybuilding doesn’t simply drive him to be a successful pro bodybuilder. It also makes him want to bring his talents to the industry in a way that can evolve the sport. He wants to not only be a champion bodybuilder. He wants to change the very face of what bodybuilding can be.
It seems that a big part of that is taking what made him successful on the internet and bring it into the competitions themselves. Perhaps most similar to something like WWE, the drama, rivalries, and trash talk help bring excitement before the actual battles on stage. To create emotional stakes for different personalities bring in more drama to who wins and who loses.
At the end of the day, the victor goes to the best physique. That will always remain true. But to fold in more human emotion and drama throughout the lead up to the competitions can take the excitement to the next level. It makes sense to some degree, some of the most memorable bodybuilding moments involve rivalries. Face-offs that include Ronnie Coleman vs Jay Cutler, Phil Heath vs Kai Greene, and Arnold Schwarzenegger vs Lou Ferrigno in Pumping Iron.
As the world becomes increasingly more digital with a focus on video that can be streamed across the world, the tactics that have worked for movies comes to mind. The more of a narrative that can go behind each big competition and the athletes competing in it, the more drama and excitement we see in the stakes.
Blessing Awodibu believes he can bring that to bodybuilding. He believes “100%” that he will become a Mr. Olympia champion. If he achieves this – he will use that spotlight to bring hype and drama to the competition. To bring a narrative that helps fans interact with the sport even more.
You can watch Blessing Awodibu talk about his plans to change bodybuilding in more detail by watching our GI Exclusive interview segment above.

A total body killer to see gains.
We often look for the best exercises to target all of our needs. While much of our routine consists of isolation exercises, it is important to include those total body workouts into our regimen to see growth and provide a convenient way to target multiple muscle groups at once. It can be challenging to find the right exercises, and with so many out there, the options seem endless. The barbell high pull is a great total body exercise to target muscle growth, power output, explosivity, and stability so we get the most out of our training.
For those of us bodybuilders and powerlifters, looking towards exercises that will improve our bigger lifts is one step closer to achieving that desired strength and physique we seek most. What the barbell high pull does is it sets us up to tackle those big Olympic lifts by working similar movements and muscles so when the time comes we are ready to take on anything that comes our way. As a simple to learn yet advanced exercise, it will challenge your whole body to work to move that big weight.

Let’s take a look at the barbell high pull and see what this exercise is all about. From what it is, to muscles worked, the benefits associated with it, and how to perform it, this total body exercise is a monster that needs to be in your workout routine.

What Is The Barbell High Pull?
The barbell high pull is an advanced total body workout designed to improve strength, power, stability, and sheer size. While it is a perfect exercise for working on building muscle in general, it can aid in those big lifts like the clean and deadlift given its movements and similar muscles worked. As a full body exercise, you really work to develop total body power that can aid in those Olympic lifts (1). Great for bodybuilders, powerlifters, or other strength sports alike, this is definitely one that needs to be in your routine.
Muscles Worked
What you get with the barbell high pull is a total body workout to really maximize your training and performance, and honestly, save you time in the gym. Forget working with just isolation exercises and really focus on targeting multiple muscle groups at once.

With this exercise, for upper body muscles you target the shoulders, traps, biceps, and abdominals. For that lower body work, your quads and glutes will feel a nice burn to aid in that grounded support. A total body workout aimed at strength and power, plenty of muscles get work done with this exercise.

Benefits Of This Exercise
Coming with this exercise are some great benefits that cannot be overlooked. When it comes down to it, this full body workout can save you some time in the gym and is convenient on any given day. Benefits of this monster, total body exercise include:

Increase strength: Working multiple muscles groups, this is a great exercise to see weight progression as you build that muscle. It will challenge you to see that desired growth by pushing your limits with a full body workout (2).
Improve power: The explosivity required makes you work on power output that will pay off with other big lifts. Having the ability to be powerful is just what we need with lifts like the deadlift, bench press, and squats.
Assists Olympic lifts: Similar movements and muscle groups makes this an effective workout for aiding in those big Olympic and powerlifts. Having a foundation to tackle these lifts is exactly what we need most out of our training (3).
Improve balance & stability: Work to stay grounded by building strength in your core and legs to have more grounded, more supported lifts. More stability will assist with everyday functions as well.

How To Perform It
Here are the steps for performing the barbell high pull. While it is an advanced exercise, it is simple to learn so start light if you have to nail down technique and you will soon find yourself lifting that massive weight in no time.

Set up your barbell with the desired weight and stand shoulder-width apart. Your shins should be placed close to the barbell. Pushing your hips back, go into a squat position and grip the bar overhand. As you drive through your feet, engage your core and explode up, shrugging your shoulders as high as possible. Return to the starting position and repeat for your desired number of reps.
Featured Barbell
We wanted to share a great barbell for those looking to beef up their home gym. Having the right equipment is half the battle and this barbell from American Barbell is exactly what you need to thrive to boost training and ultimately see the results you want most out of your performance.
American Barbell 20KG Training Bar

American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. American Barbell Training Bar is built to last while providing comfort and longevity for all of your goals.
Price: $315.00
Check out American Barbell 20KG Training Bar Here

Check out our list of the Best Barbells for more great barbells to beef up your home gym!

Wrap Up
The barbell high pull is a great full body exercise to target upper and lower muscles to give you the best chance at growth. What this exercise will do is work to build strength and size while also offering support for those big Olympic and powerlifts so you see huge growth in all areas of your training and performance. As a great exercise, this will save you time while maximizing your training and is a great way to improve power and explosivity as well. Look to add this to your routine and see those gains you want most.
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 American Barbell and Envato
References

Hori, Naruhiro; Chiu, Loren Z. F.; Kawamori, Naoki (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Westcott, Wayne L. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Ferland, Pierre-Marc; Comtois, Alain S. (2019). “Classic Powerlifting Performance: A Systematic Review”. (source)

The closest battle yet in the biggest Strength Wars competition of all time.
Strength Wars: The Movie is officially available on digital. You can order the film today right here. In this clip, Strength Wars veteran Leonidas battles against the gargantuan Blaine Sumner in what just might be the closest face-off of the tournament.
There’s nothing quite like a close battle in sports. No matter what sport it is – a neck and neck competition creates drama like no other entertainment in the world. This certainly holds true for Strength Wars. In the film, we brought together the most elite strength athletes in the world. Due to this – the competition was fierce. We just might have had some of the closest calls in Strength Wars history.

With the film now available on digital – you can watch the entire tournament play out. Each battle brings some of the most intense face-offs we have ever seen in strength sports. The one we are highlighting here is Blaine Sumner vs Leonidas.
Leonidas is a veteran of Strength Wars. He’s been through the gauntlet and knows what to expect both mentally and physically. That’s a huge factor when it comes to this competition. The cross between marathon and heavy weightlifting creates some of the most grueling experiences in all of strength sports. It’s not enough to be strong – it’s important to have endurance as well.
While Leondias has that upper hand, Blaine Sumner is a true powerhouse. A massive powerlifter who can flip a switch into beast mode for his training sessions – Sumner is no easy competitor to beat.
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Watch Blaine Sumner battle Leonidas in the latest movie clip from Strength Wars: The Movie above!
That becomes clear when watching this clip from Strength Wars: The Movie. We come in mid-battle to show the two competitors neck and neck. Literally tied for the exact same amount of reps needed to complete the course and win. You can feel the tension in the air as these two exhausted athletes pull everything from within for those final reps.
So who will ultimately win? The rep count keeps criss crossing between who is in the lead as the reps slowly count down to the finish line. The winner will go on for a chance at the championship title. The label of strongest in the world regardless of training discipline. It’s a big title to hold onto. But we won’t spoil who wins here. You can watch the full film today to find out who wins the ultimate prize.
Strength Wars: The Movie is available now on digital. You click here or the banner below to order today.

Hassan Mostafa could win the NY Pro.
One of the dark horses of the division, Hassan Mostafa is looking super impressive heading into the NY Pro. While much of the focus has been placed on Blessing Awodibu and Nick Walker, there are other talented bodybuilders who will be challenging for the top spot at the NY Pro. Hassan Mostafa is one of those competitors.

With just over 3 weeks until the show, Hassan has been pulling out all the stops. While he hasn’t posted a ton in the lead up to the show, what he has revealed has been pretty impressive.
100‎%‎ TOTAL FOCUS

To ensure a victory at the NY Pro, Hassan Mostafa has employed help of 212 veteran Jose Raymond and the legend Flex Wheeler to help improve his posing game.
This prep my main focus is to improve on all the criticisms I received last season, and one of them was posing. So I did a few sessions with two legends in our sport to help me improve! @theebostonmass is one of the best in the 212 division and I was honored to work with him. @officialflexwheeler is an icon in the history of bodybuilding and I’m grateful to be taught proper posing by the best in the industry!!! This season I’m leaving nothing to chance, it’s work work work!!!!

There’s no doubt that Hassan Mostafa has gained some valuable knowledge from the two veterans. Both Jose Raymond and Flex Wheeler definitely have the kind of insight any competitor would love to receive.
What do you think of Hassan Mostafa?
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.

Biltong is a form of thinly sliced, dried, cured meat that originated in Southern African countries such as Malawi, Namibia, and South Africa over 400 years ago. Although it can be made from a wide variety of meats ranging from Beef to Game as well as Fish, you’ll most commonly find it in Beef form….

Best Biceps in the Bodybuilding History
Many people get a gym membership so they can have bigger arms. Bigs arms have long been the symbol of strength and masculinity. For some men, the size of their ego is directly proportional to the size of their arms.
In this article, we won’t just be focusing on the size of the biceps. We’ll also be looking at the bicep definition and the bicep-forearm proportions. Warning: Don’t get too close to the pythons, they might bite you.
Roelly Winklaar

Roelly Winklaar arguably has the best arms in the history of bodybuilding. The size, roundness and overall aesthetics of his arms are second to none. The Dutch athlete is slowly but surely turning into a mass monster.
Flex Lewis

Flex Lewis is a bodybuilding legend and a 7X 212 Mr. Olympia champion. The signature Flex Lewis definition and proportions are what have got him those seven 212 Olympia titles. There are only a few guys whose forearms and biceps are almost the same size, and Flex is one of them.

Arnold Schwarzenneger

There is no way we could leave the GOAT out of this list. Arnie is the reason why many people have started bodybuilding in the first place. While training his arms, the Governator visualized them to be mountains which they soon turned out to be.
Larry Scott

Larry was the first ever Mr. Olympia and held the title for two consecutive years. Scott was nicknamed “The Legend” and “The Golden Boy” and he did justice to those titles. Larry had a perfectly chiseled physique in the days when bodybuilding was just getting started.
Phil Heath

Phil is a legend himself and is a 7X Mr. Olympia winner tying in with the great Austrian Oak. Phil is blessed with great genetics and the striations in his biceps are proof of this fact.

Kevin Levrone

Levrone arguably has one of the best physiques on the planet and people refer to him as an uncrowned Mr. Olympia. Kevin had exceptionally defined guns and what separated him from the rest was the separation between his bicep and shoulder.
Paul Dillett

Paul Dillett was a bodybuilder on the larger side of the mass monster spectrum – and his bulging biceps were certainly a large part of his amazing physique. While he didn’t ever earn the title of Mr. Olympia, he has been known to many fans as one of the greatest in the history of the sport.
Flex Wheeler

Flex Wheeler is another bodybuilding legend known for his symmetry. Every time Flex Wheeler pulled out his guns, people ran to take cover. Wheeler had a great front double bicep pose where his tris complimented his bis.
Kai Greene

Kai had long been a Mr. Olympia contender and gave Phil Heath the run for his money. It is sad to see Greene not compete anymore and we miss seeing him pull out those pythons from the basket.

Ronnie Coleman

Coleman is the original mass monster. Big Ron broke all the standards with his sheer muscle size. Ronnie’s arms kept getting bigger with every passing year until his last year of competing.

Who according to you has the best biceps? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Waist-to-Hip Ratio is the Key to Female Physical Attraction
Women have a certain gift that men don’t have, and they can get this from glute exercises at home.
Let me explain. A woman’s beauty carries a lot of weight in our society. But don’t blame the superficiality of men, it’s biology. According to evolutionary biology, men are wired to find women with a certain physique more attractive.

This physique is the typical hourglass physique you see Instagram models and influencers have. But if you’re like most women, you probably don’t have the tone butt that you want.
And what’s worse is that you’ve been going on all these crash diets and doing hours upon hours of cardio with no results. The last thing you want to do is put in countless hours of hard work without having the beautiful body you desire.
With the right approach, you can have that flawless, tone, body you deserve. The right glute exercises at home will have so many DMs flooding your Instagram, you won’t know what to do.
Women are the most beautiful creatures that roam the earth, but you need to follow the right structure to optimize your beauty.
Well, if you improve your waist-to-ratio by doing glute exercises at home, you’ll be sure to glow and bring out your best self. What more could you ask for? Build the body you crave all from the comfort of your own home.

Waist-to-Hip Ratio
The waist-to-hip ratio is the sign of physical attraction in women. It’s the ratio of your hips to your waist. The wider your hips are and the more narrow your waist is, the better the hip-to-waist ratio you’ll have.
Ideally, you want your waist to be roughly 70% of your hips. This will give you the astonishing waist-to-hip ratio you’re looking for that will turn every guy’s heads in the gym, beach, and pool parties.
The perfect waist-to-hip ratio will give you the hourglass shape many sex symbols have like Jennifer Lopez.
A stunning waist-to-hip ratio represents beauty, fertility, and vitality.
To improve your waist-to-hip ratio, you’ll want to build tone, big glutes (butt). Having bigger and stronger glutes will give you the ideal waist-to-hip ratio and a sexy, beautiful body.
The key to improving your waist-to-hip ratio is a slim waist with a big, tone butt.
And you don’t have to go to a crowded gym to make that happen. You can do this all from your home. (And yes, even watch the latest episode of “The Bachelor” while you’re at it).

6 Glute Exercises at Home

Wide Stance Squat

The wide stance goblet squat targets your glutes more than a traditional squat because the wider stance places more focus on your glutes.
To do this, get into a squat stance that is slightly wider than shoulder-width apart and do a normal squat.

2. Curtsy Lunge
The curtsy lunge targets your glute medius (butt muscles) and inner thighs. It’s an awkward movement at first, but the angle of crossing your legs to the opposite side hits your glutes like no other.
A curtsy lunge is a reverse lunge to the opposite side of your body.
Add dumbbells to overload the muscles.
3. Fire Hydrant
Fire hydrants will not only work your glutes but will improve your hip mobility and get the other muscles of your lower body involved.
To make it more challenging and to be sure you feel the burn, add resistance bands to the movement.
Get down into a quadruped position (all-fours) on the ground and lift your legs laterally at a 90-degree angle until they’re parallel with the ground.
4. Donkey Kicks
Donkey kicks are great for stability and toning. They will engage your core more and blast your booty.
You’ll be in a quadruped position again, but this time you’ll kick your heel up behind you with your hips at a 90-degree angle.
5. Lying Hip Abduction
This movement not only targets your glutes, but it hits the nice long thigh muscle running down your leg (tensor fasciae latae).
Lie on the ground on your side. You can use your arm to rest your head on and lift your leg while keeping it straight. If you have resistance bands, use them to work your muscles more.
6. Glute Bridge
The glute bridge is not only good for your glutes, but it’s great at relieving lower back pain.
Lie supine (on your back). Bend your knees, and push off your heels to raise your hips off the ground.
Add a dumbbell on top of your hips to grow your glutes more.

Workout Routine

Wide Stance Goblet Squat 3 sets x 10-12 reps
Curty Lunge 3 sets x 10-12 reps
Fire Hydrant 2 sets x 12-15 reps
Donkey Kick 2 sets x 15-20 reps
Lying Hip Abduction 2 sets x 20 reps
Glute Bridge 3 sets x 10-15 reps

Perform this workout 2-3 times a week to build you the booty of your dreams. Make sure you rest about 90 seconds between each set.
It’s worth mentioning that a crucial component to improving your waist-to-hip ratio is a proper diet. You’ll want to make sure you’re hitting your calorie and macro targets to lose fat and build muscle.
Conclusion
As a woman, having a beautiful body goes a long way in our society. From an evolutionary biology standpoint, having the ideal waist-to-hip ratio is a significant measure in a woman’s overall physical attractiveness.
Doing glute exercises at home will build you a toned butt that will improve your waist-to-hip ratio.
If you found this helpful, share this on Instagram and Facebook to help out all the strong, beautiful women out there!