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PNBA Chad Martin Explains “Tetris Ten” Training Methodology to Prep for Bodybuilding Shows
PNBA athlete Chad Martin talks about his past natural bodybuilding competitions and training philosophy in an interview.
Professional Natural Bodybuilding Association (PNBA) athlete Chad Martin was recently on the Longevity Muscle Podcast. He discussed many topics, including improving workout efficiency, his transition to International Natural Bodybuilding Association (INBA)/PNBA league, past natural bodybuilding competition memories, and his training.
Chad Martin is a 3x USA champion and 7x World Heavyweight champion, and he was inducted into the PNBA Hall of Fame in 2012.
Natural Bodybuilding Background
Chad Martin says that growing up on a farm was the best thing ever for him because it made him fall in love with working out. He was throwing around 100-pound hay bales all summer and fall. Also, playing baseball and football and his coach got him into weightlifting.
Chad Martin started off competing and winning bodybuilding shows in 1999. But he saw year after year that the guys were getting a little bigger and a little thicker via doping. That’s when he dug around and found the INBA PNBA to compete in a reputable natural bodybuilding organization.
Martin will be competing in his 19th straight Natural Olympia this year. He says he’s only missed 3 Natural Olympias (‘03, ‘06, and ‘09 in Australia and New Zealand) since joining the league in 2001. Martin also competed with the first-ever Natural Olympia Champion, John Hansen.
Martin is approaching 51 and says part of his youthfulness and longevity in the sport has been from living a clean lifestyle–cutting alcohol, no drugs, eating clean, and exercising.
“Tetris Ten” and Workout Efficiency
The Longevity Muscle Podcast uploaded a clip of their interview with Martin on their page. In the clip, Martin discussed how people waste time in the gym scrolling through their phones. Martin voiced,
“The better efficiency you have with your time and not wasting time either it be if you’re getting up in the morning doing cardio, how you’re you know meal prepping, whatever, you plan your meal, you know, and then you’re training, and when you’re in the gym. You know.
As we know, many of us get frustrated when people are sitting on their phones on a piece of equipment. And you’re just like, come on, dude, you know. It’s like. So I think if people were more efficient with their day and their workouts. They could probably get more done.”
You can see this clip of Martin’s interview with the Longevity Muscle Podcast below.
https://www.instagram.com/reel/CfKIKlNjQJ9/?utm_source=ig_web_copy_link
Tetris Ten
He coins the term “Tetris ten” from the common knowledge that 10 reps are the best rep range for building muscle, and he wants to work out as efficiently as possible. So Martin will perform his first set with a challenging weight, then add weight to his second set and aim for ten reps again. He says the weight should be heavy enough that he cannot get 10 reps–until failure.
However, he then quickly strips off the weight and completes the remainder of the reps with the lighter weight–the weight he used in his first set– to reach ten reps. Martin then increases the weight again on the third set. And aims to failer with the goal of 10 reps in mind. Then he’ll drop the weight to the second set to rep until failure. Lastly, he’ll drop the weight back down to his first set weight to finish off the set of 10 reps.
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Terrick El Guindy Issues Statement On Horse MD Controversy At The 2022 Musclecontest Brazil Pro
Main judge Terrick El Guindy speaks on what happened with Horse MD at the official weigh in.
Marcello De Angelis, also known as Horse MD, was scheduled to appear at the 2022 Musclecontest Brazil Pro in San Juan over the weekend. Horse MD was planning to compete in Classic Physique but did not make the weight requirement given his height.
Terrick El Guindy, who was the main judge in charge of Classic Physique at the show, spoke with Generation Iron Brasil about the controversy surrounding De Angelis at the weigh in.
“Marcello measured one meter and 82.5 centimeters. His weight was 104 kilos and 800 milligrams. He needed to be 101 or under 101. He didn’t make weight,” El Guindy said.
Horse MD was three kilograms above weight, which is about 6.6 pounds. This is a large number to cut but De Angelis confirmed he will be remaining in Classic Physique moving forward.
“I recommended him to possibly go for bodybuilding. He’s trying to squeeze too much. He said he’s going to try it again in the next show so we’ll see what happens. It’s always going to be tough for him, you know, he’s a big guy.”
Just two weeks before he was preparing to step on stage, Horse MD was hospitalized with an illness that left him extremely dehydrated. It is unknown how this impacted his progress heading into competition. What we do know is that De Angelis was in San Juan ready to compete if he was able to make weight.
Following the incident at the weigh in, Tamer El Guindy madean official statement on the Musclecontest International’s official Instagram page explaining how they did not make a mistake and it is being misreported.
According to both Terrick and Tamer, the system ultimately worked as it was meant to. Horse MD did not compete and the weigh-in allowed for a fair competition.
Both brothers’ defense focuses on the fact that Horse MD did not compete and the correct weight was showcased – preventing him from stepping on stage. This seems to imply that the video that has gone viral and drew criticism was simply a misunderstanding. This very well may be the case.
However, transparency is extremely important in keeping trust in the institutions of bodybuilding. This video, whether it was a misunderstanding or a coverup, leaves room for doubt and can lead fans to question what goes on behind closed doors in other circumstances when cameras are not recording.
However this ends up unfolding down the road remains to be seen – but both Terrick and Tamer have made their official statements relatively quickly. It’s up to the bodybuilding community to decide whether they will believe it.
Classic Physique Division Continues To Grow
Terrick El Guindy continued to discuss the allure of the Classic Physique division. It is growing in popularity and this is because of the star power that continues to emerge.
“It’s very popular. Chris Bumstead is possibly the most popular bodybuilder right now. People want to go to the Classic. The scrutiny on the Classic is huge.”
Chris Bumstead is one of the most popular bodybuilders after winning three consecutive Olympia titles. Competitors like Terrence Ruffin and Breon Ansley keep the division deep and that is continuing to grow.
Terrick El Guindy spoke on the attractiveness of Classic Physique and why she might want to remain in in rather than making a change.
“It’s very attractive. He might have an opportunity to do it but he’ll have to lose some significant weight in order to be on stage. He was about three kilos over and I think that’s too much to lose.”
Horse MD will continue to work and allegedly will be back in Classic Physique. There is no sense of when his next show will be but De Angelis will have to make some changes to his physique.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”
Derek Lunsford looks ready to defend his 212 Olympia title come December.
Derek Lunsford has put in tons of work over the years in order to climb to the top of the 212 division. He was able to win the 2021 Olympia title and will look to defend his title come December. Lunsford has been putting together huge workouts and showed it off in a recent YouTube video where he is crushing back.
Lunsford has put on incredible size this offseason. So much so that there have been talks of him taking the next step toward Men’s Open. These discussions intensified following his guest posing appearance at the 2022 Pittsburgh Pro, where he went toe-to-toe with other mass monsters in bodybuilding.
In October, Lunsford was able to upset Shaun Clarida and win his first Olympia title. In 2018 and 2019, Lunsford won silver before falling to fourth in 2020. It is clear that he is one of the best in the sport and will continue to show it off moving forward.
Lunsford shared a huge back workout that is used to create more size and width. In the video, he urges gym-goers to “respect the weight” as you continue to lift.
“You always have to respect the weight. I don’t care how tough or how strong you think you are, you must respect the weight.”
Derek Lunsford Back Workout
The exact number of sets and reps was not disclosed in the video. What we did see was Lunsford go through seven different exercises that work the back in different ways.
Back Extensions (warmup)
Hammer Strength Hip Thrust Machine
Barbell Rows
Hammer Strength Chest Supported Back Rows
Seated High Row Machine
Standing Cable Rope Pushdown
Standing Cable High Row
[embedded content]
Derek Lunsford encountered Nick Walker during this workout. The two were both on stage in Pittsburgh and discussed their plans for the rest of the year. Lunsford continued his workout following a warmup of back extensions.
Lunsford dove into the workout with barbell rows and hammer strength chest supported rows. From here, Lunsford made sure to hit the hip thrust machine as he works all parts of the body on back day.
“When I say full back workout, I mean hamstrings, glutes, lower back, traps, lats, we did it all. Made up for a little missed exercises from last workout, so we did them today.”
Derek Lunsford finished the workout with standing cable rope pushdowns and standing high cable rows. In the video, it is clear that Lunsford still has the size needed to compete. He will likely enter the Olympia as the favorite to repeat. This will bring up the question on whether or not Lunsford will make the switch or continue to defend his title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Sheru Classic Pro Show Italy Scorecards
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Nick Walker Trains With Hunter Labrada Ahead of 2022 Olympia
Nick Walker and Hunter Labrada join forces to push each other in training.
Talk about putting your issues aside to excel. It appears that top flight up and coming bodybuilders Nick Walker and Hunter Labrada have put their rivalry aside to train together. The two bodybuilders have showcased some incredible talent since their debuts. Both Labrada and Walker have cracked the top five at the Olympia and their collaboration is certainly a surprising one.
With Hunter Labrada taking fourth place and Nick Walker fifth at the 2021 Olympia, you would think collaborating would be the last thing on both competitor’s minds. Well it appears that isn’t the case at all. The old adage iron sharpens iron exists for a reason and Labrada and Walker teaming up may just prove that. Both men have all the talent and ability in the world to become Olympia champion. While they both may stand in each other’s way, it’s pretty refreshing to see the two competitors put that to the side.
Rather than engage in unnecessary beef, Hunter Labrada and Nick Walker seemed poised to push each other to be better. That kind of friendly rivalry could prove to bring out the best in both bodybuilders. While they are indeed a threat to each other’s dreams of being Mr. Olympia, training together is perhaps the best idea to elevate their physiques.
A recent string of updates on Instagram shows both Hunter Labrada and Nick Walker putting in some intense work in the gym. It’s clear from the captions that both men are working together to bring out their top level talent when they hit the Olympia stage.
174 days until we put on a show for y’all⭕️
There will be no WWE bullshit between us between now and then. Just both of us working our asses of to make our lifetime dream come true??
When it comes down to it, we are going to push each other to be the best version of ourselves because we both want to face each other at 100% ourselves.
Get ready!!!!!!
Seeing the best work with the best should give confidence to fans hoping to see a high level competition at this year’s Olympia. There’s no doubt that Hunter Labrada and Nick Walker are the future of the Open Bodybuilding division. Let’s see how far this friendly rivalry can take them at the top of the game.
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.
2022 Sheru Classic Italian Pro Results
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.td-ps-border-colored .td-social-flipboard .td-social-but-text {
border-color: #f42827;
}
.td-ps-icon-bg .td-social-but-icon {
height: 100%;
border-color: transparent !important;
}
.td-ps-icon-bg .td-social-network .td-social-but-icon {
color: #fff;
}
.td-ps-icon-bg .td-social-facebook .td-social-but-icon {
background-color: #516eab;
}
.td-ps-icon-bg .td-social-twitter .td-social-but-icon {
background-color: #29c5f6;
}
.td-ps-icon-bg .td-social-pinterest .td-social-but-icon {
background-color: #ca212a;
}
.td-ps-icon-bg .td-social-whatsapp .td-social-but-icon {
background-color: #7bbf6a;
}
.td-ps-icon-bg .td-social-reddit .td-social-but-icon {
background-color: #f54200;
}
.td-ps-icon-bg .td-social-mail .td-social-but-icon,
.td-ps-icon-bg .td-social-digg .td-social-but-icon,
.td-ps-icon-bg .td-social-copy_url .td-social-but-icon {
background-color: #000;
}
.td-ps-icon-bg .td-social-print .td-social-but-icon {
background-color: #333;
}
.td-ps-icon-bg .td-social-linkedin .td-social-but-icon {
background-color: #0266a0;
}
.td-ps-icon-bg .td-social-tumblr .td-social-but-icon {
background-color: #3e5a70;
}
.td-ps-icon-bg .td-social-telegram .td-social-but-icon {
background-color: #179cde;
}
.td-ps-icon-bg .td-social-stumbleupon .td-social-but-icon {
background-color: #ee4813;
}
.td-ps-icon-bg .td-social-vk .td-social-but-icon {
background-color: #4c75a3;
}
.td-ps-icon-bg .td-social-line .td-social-but-icon {
background-color: #00b900;
}
.td-ps-icon-bg .td-social-viber .td-social-but-icon {
background-color: #5d54a4;
}
.td-ps-icon-bg .td-social-naver .td-social-but-icon {
background-color: #3ec729;
}
.td-ps-icon-bg .td-social-flipboard .td-social-but-icon {
background-color: #f42827;
}
.td-ps-icon-bg .td-social-but-text {
margin-left: -3px;
}
.td-ps-icon-bg .td-social-network .td-social-but-text:before {
display: none;
}
.td-ps-icon-arrow .td-social-network .td-social-but-icon:after {
content: ”;
position: absolute;
top: 50%;
-webkit-transform: translateY(-50%);
transform: translateY(-50%);
left: calc(100% + 1px);
width: 0;
height: 0;
border-style: solid;
border-width: 9px 0 9px 11px;
border-color: transparent transparent transparent #000;
}
.td-ps-icon-arrow .td-social-network .td-social-but-text {
padding-left: 20px;
}
.td-ps-icon-arrow .td-social-network .td-social-but-text:before {
display: none;
}
.td-ps-icon-arrow.td-ps-padding .td-social-network .td-social-but-icon:after {
left: 100%;
}
.td-ps-icon-arrow .td-social-facebook .td-social-but-icon:after {
border-left-color: #516eab;
}
.td-ps-icon-arrow .td-social-twitter .td-social-but-icon:after {
border-left-color: #29c5f6;
}
.td-ps-icon-arrow .td-social-pinterest .td-social-but-icon:after {
border-left-color: #ca212a;
}
.td-ps-icon-arrow .td-social-whatsapp .td-social-but-icon:after {
border-left-color: #7bbf6a;
}
.td-ps-icon-arrow .td-social-reddit .td-social-but-icon:after {
border-left-color: #f54200;
}
.td-ps-icon-arrow .td-social-mail .td-social-but-icon:after,
.td-ps-icon-arrow .td-social-digg .td-social-but-icon:after,
.td-ps-icon-arrow .td-social-copy_url .td-social-but-icon:after {
border-left-color: #000;
}
.td-ps-icon-arrow .td-social-print .td-social-but-icon:after {
border-left-color: #333;
}
.td-ps-icon-arrow .td-social-linkedin .td-social-but-icon:after {
border-left-color: #0266a0;
}
.td-ps-icon-arrow .td-social-tumblr .td-social-but-icon:after {
border-left-color: #3e5a70;
}
.td-ps-icon-arrow .td-social-telegram .td-social-but-icon:after {
border-left-color: #179cde;
}
.td-ps-icon-arrow .td-social-stumbleupon .td-social-but-icon:after {
border-left-color: #ee4813;
}
.td-ps-icon-arrow .td-social-vk .td-social-but-icon:after {
border-left-color: #4c75a3;
}
.td-ps-icon-arrow .td-social-line .td-social-but-icon:after {
border-left-color: #00b900;
}
.td-ps-icon-arrow .td-social-viber .td-social-but-icon:after {
border-left-color: #5d54a4;
}
.td-ps-icon-arrow .td-social-naver .td-social-but-icon:after {
border-left-color: #3ec729;
}
.td-ps-icon-arrow .td-social-flipboard .td-social-but-icon:after {
border-left-color: #f42827;
}
.td-ps-icon-arrow .td-social-expand-tabs .td-social-but-icon:after {
display: none;
}
.td-ps-icon-color .td-social-facebook .td-social-but-icon {
color: #516eab;
}
.td-ps-icon-color .td-social-twitter .td-social-but-icon {
color: #29c5f6;
}
.td-ps-icon-color .td-social-pinterest .td-social-but-icon {
color: #ca212a;
}
.td-ps-icon-color .td-social-whatsapp .td-social-but-icon {
color: #7bbf6a;
}
.td-ps-icon-color .td-social-reddit .td-social-but-icon {
color: #f54200;
}
.td-ps-icon-color .td-social-mail .td-social-but-icon,
.td-ps-icon-color .td-social-digg .td-social-but-icon,
.td-ps-icon-color .td-social-copy_url .td-social-but-icon,
.td-ps-icon-color .td-social-copy_url-check {
color: #000;
}
.td-ps-icon-color .td-social-print .td-social-but-icon {
color: #333;
}
.td-ps-icon-color .td-social-linkedin .td-social-but-icon {
color: #0266a0;
}
.td-ps-icon-color .td-social-tumblr .td-social-but-icon {
color: #3e5a70;
}
.td-ps-icon-color .td-social-telegram .td-social-but-icon {
color: #179cde;
}
.td-ps-icon-color .td-social-stumbleupon .td-social-but-icon {
color: #ee4813;
}
.td-ps-icon-color .td-social-vk .td-social-but-icon {
color: #4c75a3;
}
.td-ps-icon-color .td-social-line .td-social-but-icon {
color: #00b900;
}
.td-ps-icon-color .td-social-viber .td-social-but-icon {
color: #5d54a4;
}
.td-ps-icon-color .td-social-naver .td-social-but-icon {
color: #3ec729;
}
.td-ps-icon-color .td-social-flipboard .td-social-but-icon {
color: #f42827;
}
.td-ps-text-color .td-social-but-text {
font-weight: 700;
}
.td-ps-text-color .td-social-facebook .td-social-but-text {
color: #516eab;
}
.td-ps-text-color .td-social-twitter .td-social-but-text {
color: #29c5f6;
}
.td-ps-text-color .td-social-pinterest .td-social-but-text {
color: #ca212a;
}
.td-ps-text-color .td-social-whatsapp .td-social-but-text {
color: #7bbf6a;
}
.td-ps-text-color .td-social-reddit .td-social-but-text {
color: #f54200;
}
.td-ps-text-color .td-social-mail .td-social-but-text,
.td-ps-text-color .td-social-digg .td-social-but-text,
.td-ps-text-color .td-social-copy_url .td-social-but-text {
color: #000;
}
.td-ps-text-color .td-social-print .td-social-but-text {
color: #333;
}
.td-ps-text-color .td-social-linkedin .td-social-but-text {
color: #0266a0;
}
.td-ps-text-color .td-social-tumblr .td-social-but-text {
color: #3e5a70;
}
.td-ps-text-color .td-social-telegram .td-social-but-text {
color: #179cde;
}
.td-ps-text-color .td-social-stumbleupon .td-social-but-text {
color: #ee4813;
}
.td-ps-text-color .td-social-vk .td-social-but-text {
color: #4c75a3;
}
.td-ps-text-color .td-social-line .td-social-but-text {
color: #00b900;
}
.td-ps-text-color .td-social-viber .td-social-but-text {
color: #5d54a4;
}
.td-ps-text-color .td-social-naver .td-social-but-text {
color: #3ec729;
}
.td-ps-text-color .td-social-flipboard .td-social-but-text {
color: #f42827;
}
.td-ps-text-color .td-social-expand-tabs .td-social-but-text {
color: #b1b1b1;
}
.td-ps-notext .td-social-but-icon {
width: 40px;
}
.td-ps-notext .td-social-network .td-social-but-text {
display: none;
}
.td-ps-padding .td-social-network .td-social-but-icon {
padding-left: 17px;
padding-right: 17px;
}
.td-ps-padding .td-social-handler .td-social-but-icon {
width: 40px;
}
.td-ps-padding .td-social-reddit .td-social-but-icon,
.td-ps-padding .td-social-telegram .td-social-but-icon {
padding-right: 16px;
}
.td-ps-padding .td-social-stumbleupon .td-social-but-icon,
.td-ps-padding .td-social-digg .td-social-but-icon,
.td-ps-padding .td-social-expand-tabs .td-social-but-icon {
padding-right: 13px;
}
.td-ps-padding .td-social-vk .td-social-but-icon {
padding-right: 14px;
}
.td-ps-padding .td-social-expand-tabs .td-social-but-icon {
padding-left: 13px;
}
.td-ps-rounded .td-social-network .td-social-but-icon {
border-top-left-radius: 100px;
border-bottom-left-radius: 100px;
}
.td-ps-rounded .td-social-network .td-social-but-text {
border-top-right-radius: 100px;
border-bottom-right-radius: 100px;
}
.td-ps-rounded.td-ps-notext .td-social-network .td-social-but-icon {
border-top-right-radius: 100px;
border-bottom-right-radius: 100px;
}
.td-ps-rounded .td-social-expand-tabs {
border-radius: 100px;
}
.td-ps-bar .td-social-network .td-social-but-icon,
.td-ps-bar .td-social-network .td-social-but-text {
-webkit-box-shadow: inset 0px -3px 0px 0px rgba(0, 0, 0, 0.31);
box-shadow: inset 0px -3px 0px 0px rgba(0, 0, 0, 0.31);
}
.td-ps-bar .td-social-mail .td-social-but-icon,
.td-ps-bar .td-social-digg .td-social-but-icon,
.td-ps-bar .td-social-copy_url .td-social-but-icon,
.td-ps-bar .td-social-mail .td-social-but-text,
.td-ps-bar .td-social-digg .td-social-but-text,
.td-ps-bar .td-social-copy_url .td-social-but-text {
-webkit-box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.28);
box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.28);
}
.td-ps-bar .td-social-print .td-social-but-icon,
.td-ps-bar .td-social-print .td-social-but-text {
-webkit-box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.2);
box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.2);
}
.td-ps-big .td-social-but-icon {
display: block;
line-height: 60px;
}
.td-ps-big .td-social-but-icon .td-icon-share {
width: auto;
}
.td-ps-big .td-social-handler .td-social-but-text:before {
display: none;
}
.td-ps-big .td-social-share-text .td-social-but-icon {
width: 90px;
}
.td-ps-big .td-social-expand-tabs .td-social-but-icon {
width: 60px;
}
@media (max-width: 767px) {
.td-ps-big .td-social-share-text {
display: none;
}
}
.td-ps-big .td-social-facebook i,
.td-ps-big .td-social-reddit i,
.td-ps-big .td-social-mail i,
.td-ps-big .td-social-linkedin i,
.td-ps-big .td-social-tumblr i,
.td-ps-big .td-social-stumbleupon i {
margin-top: -2px;
}
.td-ps-big .td-social-facebook i,
.td-ps-big .td-social-reddit i,
.td-ps-big .td-social-linkedin i,
.td-ps-big .td-social-tumblr i,
.td-ps-big .td-social-stumbleupon i,
.td-ps-big .td-social-vk i,
.td-ps-big .td-social-viber i,
.td-ps-big .td-social-fliboard i,
.td-ps-big .td-social-share-text i {
font-size: 22px;
}
.td-ps-big .td-social-telegram i {
font-size: 24px;
}
.td-ps-big .td-social-mail i,
.td-ps-big .td-social-line i,
.td-ps-big .td-social-print i {
font-size: 23px;
}
.td-ps-big .td-social-twitter i,
.td-ps-big .td-social-expand-tabs i {
font-size: 20px;
}
.td-ps-big .td-social-whatsapp i,
.td-ps-big .td-social-naver i,
.td-ps-big .td-social-flipboard i {
font-size: 26px;
}
.td-ps-big .td-social-pinterest .td-icon-pinterest {
font-size: 21px;
}
.td-ps-big .td-social-telegram .td-icon-telegram {
left: 1px;
}
.td-ps-big .td-social-stumbleupon .td-icon-stumbleupon {
left: -2px;
}
.td-ps-big .td-social-digg .td-icon-digg {
left: -1px;
font-size: 25px;
}
.td-ps-big .td-social-vk .td-icon-vk {
left: -1px;
}
.td-ps-big .td-social-naver .td-icon-naver {
left: 0;
}
.td-ps-big .td-social-copy_url .td-icon-copy_url {
left: 0;
font-size: 25px;
}
.td-ps-big .td-social-copy_url-check {
font-size: 18px;
}
.td-ps-big .td-social-but-text {
margin-left: 0;
padding-top: 0;
padding-left: 17px;
}
.td-ps-big.td-ps-notext .td-social-network,
.td-ps-big.td-ps-notext .td-social-handler {
height: 60px;
}
.td-ps-big.td-ps-notext .td-social-network {
width: 60px;
}
.td-ps-big.td-ps-notext .td-social-network .td-social-but-icon {
width: 60px;
}
.td-ps-big.td-ps-notext .td-social-share-text .td-social-but-icon {
line-height: 40px;
}
.td-ps-big.td-ps-notext .td-social-share-text .td-social-but-text {
display: block;
line-height: 1;
}
.td-ps-big.td-ps-padding .td-social-network,
.td-ps-big.td-ps-padding .td-social-handler {
height: 90px;
font-size: 13px;
}
.td-ps-big.td-ps-padding .td-social-network {
min-width: 60px;
}
.td-ps-big.td-ps-padding .td-social-but-icon {
border-bottom-left-radius: 0;
border-top-right-radius: 2px;
}
.td-ps-big.td-ps-padding.td-ps-bar .td-social-but-icon {
-webkit-box-shadow: none;
box-shadow: none;
}
.td-ps-big.td-ps-padding .td-social-but-text {
display: block;
padding-bottom: 17px;
line-height: 1;
border-top-left-radius: 0;
border-top-right-radius: 0;
border-bottom-left-radius: 2px;
}
.td-ps-big.td-ps-padding .td-social-but-text:before {
display: none;
}
.td-ps-big.td-ps-padding .td-social-expand-tabs i {
line-height: 90px;
}
.td-ps-nogap {
margin-left: 0;
margin-right: 0;
}
.td-ps-nogap .td-social-network,
.td-ps-nogap .td-social-handler {
margin-left: 0;
margin-right: 0;
border-radius: 0;
}
.td-ps-nogap .td-social-network .td-social-but-icon,
.td-ps-nogap .td-social-network .td-social-but-text {
border-radius: 0;
}
.td-ps-nogap .td-social-expand-tabs {
border-radius: 0;
}
.td-post-sharing-style7 .td-social-network .td-social-but-icon {
height: 100%;
}
.td-post-sharing-style7 .td-social-network .td-social-but-icon:before {
content: ”;
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 100%;
background-color: rgba(0, 0, 0, 0.31);
}
.td-post-sharing-style7 .td-social-network .td-social-but-text {
padding-left: 17px;
}
.td-post-sharing-style7 .td-social-network .td-social-but-text:before {
display: none;
}
.td-post-sharing-style7 .td-social-mail .td-social-but-icon:before,
.td-post-sharing-style7 .td-social-digg .td-social-but-icon:before,
.td-post-sharing-style7 .td-social-copy_url .td-social-but-icon:before {
background-color: rgba(255, 255, 255, 0.2);
}
.td-post-sharing-style7 .td-social-print .td-social-but-icon:before {
background-color: rgba(255, 255, 255, 0.1);
}
@media (max-width: 767px) {
.td-post-sharing-style1 .td-social-share-text .td-social-but-text,
.td-post-sharing-style3 .td-social-share-text .td-social-but-text,
.td-post-sharing-style5 .td-social-share-text .td-social-but-text,
.td-post-sharing-style14 .td-social-share-text .td-social-but-text,
.td-post-sharing-style16 .td-social-share-text .td-social-but-text {
display: none !important;
}
}
@media (max-width: 767px) {
.td-post-sharing-style2 .td-social-share-text,
.td-post-sharing-style4 .td-social-share-text,
.td-post-sharing-style6 .td-social-share-text,
.td-post-sharing-style7 .td-social-share-text,
.td-post-sharing-style15 .td-social-share-text,
.td-post-sharing-style17 .td-social-share-text,
.td-post-sharing-style18 .td-social-share-text,
.td-post-sharing-style19 .td-social-share-text,
.td-post-sharing-style20 .td-social-share-text {
display: none !important;
}
}
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.
10 Transgender Bodybuilders Are Killing It At the Gym
Transgender people are men and women who have discovered their true identity long after birth. Being transgender and a bodybuilder at the same time is not easy. Society hasn’t embraced them, and some take a lot of time before coming out and enjoying life like everyone else. However, some exemplary individuals have overcome this obstacle and are living their best lives. In this article, we will highlight ten transgender bodybuilders who have conquered the sport to the bewilderment of everyone.
Rese Weaver
Rese Weaver is a renowned activist for the LGBT community and the Black Lives Matter movement. After transitioning and taking hormone replacement therapy, Weaver embarks on a journey to change her physical appearance. He wanted to look like the ripped guys in the magazines but didn’t know where to start. Fortunately, a friend of his introduced him to a gym, and he has never looked back. Like many other trans bodybuilders, Rese has the International Association of Trans Bodybuilders (IATB) to thank for his success. The organisation has helped trans bodybuilders overcome the stigma at the gym and outside. However, Rese is unique in that he doesn’t relate bodybuilding to identity, unlike most transgender people. His diet includes lots of protein and fewer calories. Rese also prefers deadlifts, squats, cardio, and bench press twice weekly. He hopes to break as many strongman records as possible shortly.
Bucky Motter
You have probably heard of the infamous Bucky Motter through her website or another platform. Motter has since retired from active bodybuilding but runs a facility that caters for people who share her story-transgenders. The veteran bodybuilder who doubles up as a singer and guitar teacher discovered her person in the late 80s. She competed in her first powerlifting contest at the age of 19. In 2000, she took part in the gay games held in Chicago. Motter would later compete in her first international contest in 2005 at the NPC Atlanta bodybuilding contest. Motter has Coffe’s Gym to thank for her breakthrough in bodybuilding. Her coach at the facility, going by the name of John, was instrumental in helping her discover her passion.
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Alex Tilinca
Tilinca started transitioning at the age of 13. He never really accepted his body and always wanted to change it. Tilinca was one of the lucky trans people who got their top surgery at a relatively young age. He had his at 16 and the hormone-blocking therapy and testosterone after that. Talinca worked his way up the ladder to become one of the most successful transgender bodybuilders and a coach. He won a significant first major competition while in college as a freshman.
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Additionally, he won his first teen classic physique title at 18. Tilinca runs an 8-week fitness course for trans men at his facility. He discovered a shortage of methods to prepare them for what lies ahead regarding transgender bodybuilding.
Janae Marie Kroc
Janae Marie Kroc was born Matthew Raymond, but she didn’t like her identity and was determined to change it. Marie was a troubled child growing up; she struggled through humiliation because of her identity. It was not until 2015 that Marie decided to transition. However, she used to compete in the men’s category before the transition and still does. Marie identifies as gender-fluid; the powerlifter uses female pronouns but competes in the men’s category. She won the Arnold Classic WPO powerlifting championship in 2006. Importantly, Marie Kroc set a world record when she did 2551 pounds of total lift, a form yet to be broken. One of her dreams was always to pursue an IFBB pro card in the men’s category.
Ajay Holbrook
Ajay Holbrook is another example of transgender bodybuilders concurring the world. It is Holbrook’s routine to start daily training with his favourite music. The music not only entertains but also gives him the motivation to achieve the day’s goals. He came out as trans at the age of 13. Before then, he didn’t like doing his hair or wearing dresses and this troubled his mother, Holly.
After transitioning, Holbrook embarked on taking testosterone to get bigger and stronger. Notably, he trained hard and reached a milestone of 145 pounds. His goal was to get to 200 pounds with the help of a high protein diet and rigorous training. He worked so hard to achieve this that he felt nobody could treat him like a girl anymore. Holbrook stood up to his father once, stuck his chest and looked him in the eye. His father, who has always viewed him differently, obliged and walked away. Ajay Holbrook has a huge Instagram following where he entertains and educates on matters touching transgender bodybuilders. You might want to follow him and learn more about his incredible journey to freedom.
Josey Lynn Davis
She is a 45-year-old transgender bodybuilder who competed as a man in 15 national competitions. She, however, took a 10-year hiatus from bodybuilding for reasons best known to her. Davis emerged as a transgender woman in 2017; she was scared of how people would view her hence the delay. Like many trans bodybuilders like her, she found refuge in the IATB. The organisation gave Davis the support needed to forge ahead and realise her dreams. She was the first transgender woman to compete and won a title under this organisation’s umbrella. She now lives and enjoys her life in Tenn near Knoxville.
Laurell Hubbard
Laurell Hubbard is a transgender bodybuilder from New Zealand with quite a reputation. First, she is the first trans bodybuilder to compete in the Olympics. Additionally, Hubbard was the heaviest woman in the Australian International and Australian Open 90kg+ category. She also won in the 123kg snatch and 145kg clean & jerk types. Hubbard transitioned to a woman in 2012 and began hormone replacement therapy afterwards. One of her latest achievements is winning the women’s +87kg gold medal at the 2020 World Cup in Rome, Italy.
Charles Bennett
Although he didn’t transition until 56, Charles Bennett’s career spans over two decades. It was not until the age of 63 that he started competing as a man. Bennett is one of the pioneers of the World Transgender Bodybuilding Competition, which began in 2014. And for the first time, Bennett was proud to compete without a top. He enjoys immense support from his wife of 31 years, Erica Grace. Since transitioning to a man, Bennett has acted more as a coach than a competitor. He helps transgender bodybuilders who are struggling to find their space.
Neo Sandja
The story of Neo Sandja as a transgender person is rather sad. He got so much stress growing up that his identity crisis drove him to attempt suicide. Sandja jumped onto the road in front of an oncoming car. As fate would have it, the car screeched to a halt, which is how he survived. The stress did not end there, he used to drink a lot, but that too could not solve the problem. He somehow found the courage and wrote a coming-out email that got mixed reactions. Sandja has since launched a blog called FTM Fit Con to help others with the same predicament as him.
Praveen Nath
Last on our list is this brave trans bodybuilder from Kerala, India. He had a rough journey transitioning from a girl to a boy, but he won the battle anyway. Initially, Nath struggled to break into a major competition until his couch vouched for him. He subsequently got a spot at Kerala State Bodybuilding Association. While there, his coach, Vinu, asked him not to reveal his identity to gym-mates yet. It was not until he won the Mr Thrissur title that his identity got revealed. Nath is an LGBTQIA+ activist and advocacy coordinator in Sahayatrika. Finally, he follows a strict diet that takes a toll on his finances to maintain his newfound job.
Overall
Bodybuilding, unlike some times back, has been diversified to accommodate all groups of people. The new kids on the block are transgender bodybuilders who are not leaving anything to chance. Those we have highlighted are only a handful of many others who are pushing their limits to write their names among the greatest. Explore our blog for more informational and motivating articles.
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10 Transgender Bodybuilders Who Are Killing In the Gym
Transgender people are men and women who have discovered their true identity long after birth. Being transgender and a bodybuilder at the same time is not easy. Society hasn’t embraced them, and some take a lot of time before coming out and enjoying life like everyone else. However, some exemplary individuals have overcome this obstacle and are living their best lives. In this article, we will highlight ten transgender bodybuilders who have conquered the sport to the bewilderment of everyone.
Rese Weaver
Rese Weaver is a renowned activist for the LGBT community and the Black Lives Matter movement. After transitioning and taking hormone replacement therapy, Weaver embarks on a journey to change her physical appearance. He wanted to look like the ripped guys in the magazines but didn’t know where to start. Fortunately, a friend of his introduced him to a gym, and he has never looked back. Like many other trans bodybuilders, Rese has the International Association of Trans Bodybuilders (IATB) to thank for his success. The organisation has helped trans bodybuilders overcome the stigma at the gym and outside. However, Rese is unique in that he doesn’t relate bodybuilding to identity, unlike most transgender people. His diet includes lots of protein and fewer calories. Rese also prefers deadlifts, squats, cardio, and bench press twice weekly. He hopes to break as many strongman records as possible shortly.
Bucky Motter
You have probably heard of the infamous Bucky Motter through her website or another platform. Motter has since retired from active bodybuilding but runs a facility that caters for people who share her story-transgenders. The veteran bodybuilder who doubles up as a singer and guitar teacher discovered her person in the late 80s. She competed in her first powerlifting contest at the age of 19. In 2000, she took part in the gay games held in Chicago. Motter would later compete in her first international contest in 2005 at the NPC Atlanta bodybuilding contest. Motter has Coffe’s Gym to thank for her breakthrough in bodybuilding. Her coach at the facility, going by the name of John, was instrumental in helping her discover her passion.
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Alex Tilinca
Tilinca started transitioning at the age of 13. He never really accepted his body and always wanted to change it. Tilinca was one of the lucky trans people who got their top surgery at a relatively young age. He had his at 16 and the hormone-blocking therapy and testosterone after that. Talinca worked his way up the ladder to become one of the most successful transgender bodybuilders and a coach. He won a significant first major competition while in college as a freshman.
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Additionally, he won his first teen classic physique title at 18. Tilinca runs an 8-week fitness course for trans men at his facility. He discovered a shortage of methods to prepare them for what lies ahead regarding transgender bodybuilding.
Janae Marie Kroc
Janae Marie Kroc was born Matthew Raymond, but she didn’t like her identity and was determined to change it. Marie was a troubled child growing up; she struggled through humiliation because of her identity. It was not until 2015 that Marie decided to transition. However, she used to compete in the men’s category before the transition and still does. Marie identifies as gender-fluid; the powerlifter uses female pronouns but competes in the men’s category. She won the Arnold Classic WPO powerlifting championship in 2006. Importantly, Marie Kroc set a world record when she did 2551 pounds of total lift, a form yet to be broken. One of her dreams was always to pursue an IFBB pro card in the men’s category.
Ajay Holbrook
Ajay Holbrook is another example of transgender bodybuilders concurring the world. It is Holbrook’s routine to start daily training with his favourite music. The music not only entertains but also gives him the motivation to achieve the day’s goals. He came out as trans at the age of 13. Before then, he didn’t like doing his hair or wearing dresses and this troubled his mother, Holly.
After transitioning, Holbrook embarked on taking testosterone to get bigger and stronger. Notably, he trained hard and reached a milestone of 145 pounds. His goal was to get to 200 pounds with the help of a high protein diet and rigorous training. He worked so hard to achieve this that he felt nobody could treat him like a girl anymore. Holbrook stood up to his father once, stuck his chest and looked him in the eye. His father, who has always viewed him differently, obliged and walked away. Ajay Holbrook has a huge Instagram following where he entertains and educates on matters touching transgender bodybuilders. You might want to follow him and learn more about his incredible journey to freedom.
Josey Lynn Davis
She is a 45-year-old transgender bodybuilder who competed as a man in 15 national competitions. She, however, took a 10-year hiatus from bodybuilding for reasons best known to her. Davis emerged as a transgender woman in 2017; she was scared of how people would view her hence the delay. Like many trans bodybuilders like her, she found refuge in the IATB. The organisation gave Davis the support needed to forge ahead and realise her dreams. She was the first transgender woman to compete and won a title under this organisation’s umbrella. She now lives and enjoys her life in Tenn near Knoxville.
Laurell Hubbard
Laurell Hubbard is a transgender bodybuilder from New Zealand with quite a reputation. First, she is the first trans bodybuilder to compete in the Olympics. Additionally, Hubbard was the heaviest woman in the Australian International and Australian Open 90kg+ category. She also won in the 123kg snatch and 145kg clean & jerk types. Hubbard transitioned to a woman in 2012 and began hormone replacement therapy afterwards. One of her latest achievements is winning the women’s +87kg gold medal at the 2020 World Cup in Rome, Italy.
Charles Bennett
Although he didn’t transition until 56, Charles Bennett’s career spans over two decades. It was not until the age of 63 that he started competing as a man. Bennett is one of the pioneers of the World Transgender Bodybuilding Competition, which began in 2014. And for the first time, Bennett was proud to compete without a top. He enjoys immense support from his wife of 31 years, Erica Grace. Since transitioning to a man, Bennett has acted more as a coach than a competitor. He helps transgender bodybuilders who are struggling to find their space.
Neo Sandja
The story of Neo Sandja as a transgender person is rather sad. He got so much stress growing up that his identity crisis drove him to attempt suicide. Sandja jumped onto the road in front of an oncoming car. As fate would have it, the car screeched to a halt, which is how he survived. The stress did not end there, he used to drink a lot, but that too could not solve the problem. He somehow found the courage and wrote a coming-out email that got mixed reactions. Sandja has since launched a blog called FTM Fit Con to help others with the same predicament as him.
Praveen Nath
Last on our list is this brave trans bodybuilder from Kerala, India. He had a rough journey transitioning from a girl to a boy, but he won the battle anyway. Initially, Nath struggled to break into a major competition until his couch vouched for him. He subsequently got a spot at Kerala State Bodybuilding Association. While there, his coach, Vinu, asked him not to reveal his identity to gym-mates yet. It was not until he won the Mr Thrissur title that his identity got revealed. Nath is an LGBTQIA+ activist and advocacy coordinator in Sahayatrika. Finally, he follows a strict diet that takes a toll on his finances to maintain his newfound job.
Overall
Bodybuilding, unlike some times back, has been diversified to accommodate all groups of people. The new kids on the block are transgender bodybuilders who are not leaving anything to chance. Those we have highlighted are only a handful of many others who are pushing their limits to write their names among the greatest. Explore our blog for more informational and motivating articles.
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Workout Yard for 9 Prisons in the US and Europe
Prison is not a nice place to be but there are people serving years in there. Those who have never been there have varying perceptions about prison life. However, nothing is further from the truth; prison limits a person’s freedom a lot. Even so, there is plenty of free time in and out of the cell to do a couple of activities. Some inmates prefer reading while others just chat the day away. However, there is a group that is more concerned with their physical wellbeing. They spend most of their time working out in the prison’s gym facility. Unfortunately for some, not all prisons have a fitness center where inmates can work out. There are also luxurious prisons with better facilities than that are outside. Here are 9 Prisons with Impressive Workout Yard in the US and Europe.
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Bastoy Prison, Norway
The Norwegian prison is considered to be one of the most luxurious in the world. Inmates in this prison live better lives than many people outside prison. However, the prison’s workout facilities are the ones that steal the show.
The facility’s gym is equipped with modern state-of-the-art workout equipment. Interested inmates are provided with training programs to help them keep fit. Despite the availability of these resources, the inmates at Bastoy are not violent compared to other prisons. Additionally, hardcore criminals are taken to a regular prison first so they can earn their place at Bastoy.
Bastrop Federal Correctional Institution, Texas
It is among the most populous prisons in the state but that does not strain its gym facilities. Inmates get to wind their boredom away using a variety of workout equipment in the facility. Additionally, prisoners are first taken through a medical exam before they take part in various activities within the prison.
Champ-Dollon Prison Switzerland
Champ-Dollon was once notorious for overcrowding and violence among inmates. However, reforms have seen the conditions in the prison improve greatly. As of now, the prison boasts of triple-occupancy and good facilities. Champ-Dollon fitness center is among the best there are with quality equipment. The gym section is also spacious to accommodate as my inmates as possible at a go.
HMP Addiewell, Scotland
This facility is more of a learning center than a prison. That explains why it has a good gym section where inmates can work out and feel fit. With a population of approximately 700 prisoners, HMP Addiewell’s programs are geared towards giving prisoners a purposeful life. Part of that plan is to provide them with world-class gym facilities.
Mahanoy State Correctional Institution, Pennsylvania
Sitting on a 222-acre piece of land, this luxurious facility is considered the best in the United States. The prison does not only offer mental health programs and rehabilitation but it also provides fitness programs. Its expansive workout area is the envy of other prisons. Most importantly, the facility houses many immigrants who take English classes as a second language.
Justice Center Leoben, Austria
Justice Center Leoben is exclusively meant for non-violent offenders. The inmates are taken through rehabilitation programs that will see them become better citizens in the future. They’re also allowed to work out during their free time using its modern gym facilities. Additionally, the inmates participate in other sporting activities. It is a place inmates who find themselves in other prisons crave to go.
Sandstone Federal Correctional Institution, Minnesota
Sandstone is one of the places in the USA where non-violent offenders are kept. The facility is everything people who find themselves on the wrong side of the law wish for. Did you know that this facility even provides inmates with dental care and prescription glasses? As if that is not enough, the prison has a well-equipped gym where inmates can work out during their leisure time. You will always find this facility among the best prisons in the world, thanks to its outstanding facilities.
Sollentuna Prison, Sweden Workout Yard
Sollentuna Prison’s state-of-the-art gym and private cells make it one of the most luxurious in the world. The facility also has an open kitchen where inmates can prepare their favorite meals. Additionally, the prison has a huge recreational room with a TV and a couch.
Pensacola Federal Prison Camp, Florida
Forbes magazine listed this prison among the best in 2009. Pensacola has earned its place at the top due to many facilities that are meant to make inmates comfortable. Its most notable facilities are a spacious workout yard, a library, and a softball field. Additionally, inmates are allowed to operate a blog and check their emails once in a while. The facility houses high-profile inmates and that explains why its facilities are unmatched.
Aranjuez Prison, Prison (Bonus)
The Spanish correctional facility has unique rules and traditions that are enviable by other similar facilities. It is one of the few prisons where infants are allowed to stay with their incarcerated parents for the first year. Most importantly, the prison has an impressive workout yard where inmates can do fitness exercises. The prison walls are filled with drawings of Disney characters and cribs for the kids. Parents get to experience parenthood and realize the impact of separation from their loved ones when they’re incarcerated.
Overall
Prisons are slowly turning into rehabilitation facilities rather than places of punishment. Part of that effort is equipping them with modern fitness equipment to help prisoners remain in form. Such prisons with impressive workout yards are the ideal places for bodybuilders and aspiring bodybuilders. Unfortunately, if you they incarcerated for various offenses don’t get to choose the prison they’ll be held in. However, most prisons in developed countries have such facilities and you can enjoy them for the entire time in the prison.
Violence among prisoners is the only reason such workout facilities are cast in a bad light because some inmates see fighting as an opportunity to flex their muscles. That explains why most of the facilities with good gyms house non-violent offenders. Maximum security prisons also don’t have very impressive workout yard. Go through our shop and find out the latest workout equipment and bodybuilding products such as steroids and supplements.
Olympic Lifting : 25 Strategies That Work
Olympics is one of the most excellent sports we have today. The worldwide event originated in Greece centuries ago. It was initially a reserve for the Greeks and has since expanded, and countries hold the event on a rotational basis. Until recently, Olympics happened annually, but we now have summer and winter Olympics. You’re mistaken if you think the Olympics is all about racing. Many events take place, including fitness. The Olympics weightlifting competition is quite competitive, and only the best make it to the top. It is for this reason that we are equipping you with some of the best strategies to beat your opponents, not only in the Olympics but also in other bodybuilding contests.
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Explained
Grip Matters In Olympic Lifting
The grip is everything when it comes to Olympic lifts. Make sure to hold the barbell firmly to engage your back. To achieve this, you need to rotate your shoulders as you lift the load. A firm grip not only enhances your stamina but also ensures you don’t run into unnecessary accidents. As you do the lifting, endure your shoulders at the same level as the hips and legs slightly apart.
Know Your Competitors
You don’t necessarily have to compete against someone else regarding Olympic lifts. While most professional bodybuilders compete to beat opponents, some people are there to beat their previous records. The most important thing is to know what you want and dork towards achieving your goal.
Stabilise Before Lifting
As mentioned, stability is of the essence before lowering yourself to lift that barbell. Plant your feet firmly on the floor and make your hands long. Ensure the hips, the back and shoulders are in pretension before going down. Finally, take a deep breath and grip that barbell like a pro.
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Clean and Press
The clean and press technique involves spreading the legs slightly beyond the hips. Assume a squatting position and use your hips, core, and legs to drive the barbell up. At the same time, you should shrug your shoulders a bit to power the lift.
Distribute Weight Evenly
Lifters who do not achieve the required stability during Olympic lifts have not distributed their weight evenly. The position of the centre of gravity plays a vital role when lifting heavy weights. Always ensure it is as low relative to the load level to boost your stability. To achieve this, ensure your core and shoulder are pre-tension before the lifting.
Assume the Proper Posture
Posture is crucial for every lift and repetition regarding Olympic lifting. Watch closely the positioning of your chin, back, hands, and legs before, during, and after every ride. Significantly, your toes should go underneath the bar before you lower yourself to lift it.
The Muscle Snatch Technique
Few bodybuilders know about this incredible technique that comes in handy in Olympic lifting. It involves doing high reps with low weights and vice versa. The method shields the lifter from unnecessary strain seen with the power snatch technique.
Bar Positioning
The bar’s position is another essential factor you need to consider before going for the lift. It must always be close to the body for obvious reasons. The further away it is from you, the lesser your chances of having a firm, stable grip. Never overlook this rule whenever you’re doing Olympic lifting. Proximity to the barbell will also make you have a comfortable reception.
Know Your Snatching Attempts
Depending on the nature of the lifting, the number of snatch attempts should always be those you can handle. While competitive lifting requires you to have as many attempts as possible, personal beating records should not make you overstretch your limits.
Clean High Pull
Another essential technique is the clean high pull which is an alternative for pulling a solid front. The technique aims to strengthen your core muscles to make subsequent turnovers simpler.
Watch The Numbers
Check your number and those of your opponents before the competition kicks off. Checking them does not only prepare you psychologically but also gives a glimpse of your competitors. Of course, this is only necessary if you’re taking part in a bodybuilding contest because this is where you gauge their relative strength.
Warp Up is the Key
It is very little you can do to improve strength or muscle during warm-up. However, there is a lot more you could gain from it than those two. For instance, you are warming up before an Olympic lifting event boosts confidence and sends your adrenaline rushing. The latter should not mean tension but rather being in the perfect mood to unleash the beast within you.
You Need Discipline in Olympic Lifting
Bodybuilding is a highly demanding sport that requires you to have the best discipline. Discipline ranges from avoiding foods and drinks that don’t contribute anything positive to your Olympic lifting to keeping time. You don’t have to spend valuable time chatting the day away with your buddies. Use that time to make yourself perfect in Olympic lifting.
Check Your Squat Pattern
Virtually about Olympic lifting is done by the book. You don’t have to spend all your time trying to invent new techniques because there’s nothing that hasn’t been tested. For instance, the correct squatting pattern involves making your back straight, reducing inward knee collapse, and having the right depth.
Muscle Action Timing
Muscles respond differently to the first, second, third, and subsequent pulls. Ensure you adapt accordingly to the muscle reaction to avoid overstretching them. Moreover, underperforming in the initial draws reduces the quality of lifts. Essentially, strive to maintain a balance, so you’re neither harming your body nor doing below your potential.
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Boost Your Olympic Lifting Flexibility
A static routine is all you need for strength and stability. The stationary practice should be part of your being fully conversant before the actual lifting.
Outlift the Opposition
The Olympic lifting is all about who lifts the most weight. Always ensure you’re ahead of your opponent or training partner by a kilogram or less. That way, you will teach a competitive culture to help you fare well in any bodybuilding competition. Importantly, choose your poundages wisely to ensure you have a competitive edge.
Lower the Barbell Actively
Lifters don’t do as much work while lowering the weights as lifting them. But did you know that reducing the barbell is an active movement that involves every muscle in your body? Furthermore, active lowering is a factor judges consider in bodybuilding competitions.
Train Hard
There is no better strategy for professional lifting than consistent training. You can’t learn everything through observation or reading about it. Get up every day and, take yourself to the gym, do the actual lifting using the correct procedure. Only that way will you master it to perfection.
Don’t Waste Time on Top of the Pull
Every second wasted on top of the pull is a point taken off your record. There’s not much strain when the bar is down, but the same cannot be said when it is above your shoulders. Therefore, always act on the barbell as soon as you’re in a perfect position.
Keep Your Shoulders Back
It is the best way to keep your core straight when lifting. Notably, the shrugged, laid-back shoulders will reduce the strain on the muscles in the lower part of the body.
Do More Strength Training for Olympic Lifting
Strength training is the ultimate secret to all-all-around Olympic lifts. Boost your strength as much as possible before standing in front of that barbell. Use the right equipment, diet, and supplementation to perform Olympic lifting.
Join Lifting Classes
It is rewarding when you do everything like a professional. Instead of trying to learn everything in the streets, why not find yourself a good coach or personal trainer for the same? A good lifting course will cover areas such as general physical preparedness, flexibility, mobility in, techniques and more.
The Barbell Is Not Everything
The Covid-19 Pandemic has taught us to improvise when things get thick. You can still train for Olympic lifting even without the barbell. Work on technique and power through maximum strength, peak power, velocity, and speed.
Overall
Olympic lifting is an integral part of bodybuilding every bodybuilder can’t run away from. It is also one of the most technical aspects of the sport. We hope the strategies we have shared will go a long way in preparing you to be one of the best Olympic lifters. Our shop and blog are full of goodies for all your bodybuilding needs. Please feel free to explore.
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