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Derek Lunsford Profile & Stats
The biography, life, and accomplishments of Derek Lunsford
Photo via @dereklunsford_ Instagram
Derek Lunsford is a professional bodybuilder and defending 2021 Mr. Olympia 212 champion. He offers coaching advice on top of his insane work ethic to get the massive physique he has.
Below is a complete breakdown of Derek Lunsford’s profile, stats, biography, training and diet regimens.
Full Name: Derek Lunsford
Weight
Height
Date Of Birth
205-215 lbs.
5’6’’
1993
Profession
Era
Nationality
Bodybuilder, Fitness Coach
2010
American
Photo via @dereklunsford_ Instagram
Biography
Derek Lunsford was born in Indiana and was always very active. A competitive athlete throughout his time in school, it’s no wonder where he gets his competitive edge from in his professional career. Once he hit college, it was all about the weights and he took to the weight room as often as possible.
As time went on, he continued to make more and more progress and that shredded aesthetic began to take shape. He started admiring some of those giants we all know and love and his bodybuilding dreams began.
He first competed in 2015, but it wasn’t until 2017 that he earned his pro card. And right out of the gate he got a big win at the Tampa Pro which allowed him the opportunity to compete at Mr. Olympia in the Men’s 212 division. Fast forward to 2021 and he is now the defending champion. He also offers coaching advice for those seeking to make those changes that may seem out of reach. But with Derek in charge, this bodybuilding force shows no signs of slowing down.
Photo via @dereklunsford_ Instagram
Training
Derek’s training is obviously very strict and he works with both cable machines and free weights while also incorporating plenty of compound and isolation movements. He also uses drop sets and supersets as much as possible which allow him the opportunity to really work those muscles once they are fatigued.
Here is a great arm workout that Derek uses to enhance his biceps, triceps, forearms, and all other muscles that work to build that impressive physique.
Arm Workout
Triceps Pulldowns
Close-Grip Bench Press
Lateral Cable Pulls
Triceps Pushdown Machine
Machine Cable Curls
EZ Bar Curls
Alternating Dumbbell Curls
Cable Preacher Curls
Reverse EZ Bar Raises
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Nutrition
Like many bodybuilders, Derek aims to eat every 2-3 hours and looks to hit all of those macronutrients spot on. This not only allows for proper rest, but also helps him recover fully. Foods that Derek includes in his diet are chicken, fish, eggs, and other lean meats, mixed vegetables, rice, and assorted nuts and avocados as sources of healthy fats.
Supplementation
While Derek uses his own supplements of choice, there are some staple products in a bodybuilder’s routine that can greatly help you see results. A protein powder is great for seeing effective gains and working to pump you with protein to aid in muscle growth, recovery, and weight loss or healthy bulking.
For those pre-workout needs, looking to pre-workout supplements will provide you with energy and muscle pumps so you can take full advantage of every workout. A shredded aesthetic is the end goal and looking to fat burners can kickstart your metabolism, suppress your appetite, and allow for more calorie burn to give you the best benefits possible.
Photo via @dereklunsford_ Instagram
Competition History
2021 Mr. Olympia Men’s 212: 1st place
2020 Mr. Olympia Men’s 212: 4th
2019 Mr. Olympia Men’s 212: 2nd
2018 Mr. Olympia Men’s 212: 2nd
2017 Mr. Olympia Men’s 212: 5th
2017 Tampa Pro Men’s 212: 1st
2017 NPC USA Championships- Men’s Light Heavyweight- 1st
2016 NPC USA Championships- Men’s Middleweight- 2nd
2016 NPC Junior Nationals- Men’s Middleweight- 1st
2015 NPC Junior Nationals- Men’s Welterweight: 1st
2015 NPC Indianapolis Championship- Men’s Open Welterweight: 1st
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Lou Ferrigno Set To Play Cannibalistic Pig Farmer In Horror Move ‘The Hermit’
Lou Ferrigno is set to take on a new role in an avenue that he has not taken on.
Lou Ferrigno put together a legendary career in bodybuilding. Thanks to his massive physique, Ferrigno was able to double as an actor on the big screen. Ferrigno became famous for portraying The Hulk on the CBS TV series “The Incredible Hulk.” Now, he will have another chance to take on the role of a creature by playing a cannibalistic pig farmer in horror film “The Hermit.”
This is a film that is being produced by Gerry Pass via Chrome Entertainment shingle in tandem with Sclafani’s First Child Prods. Shooting will begin in August in Syracuse, NY.
The main characters in the film, named Eric and Lisa, go on a fishing trip where they venture outside of the resort and onto a trail. The two 19-year-olds find a farm where there are animal heads hanging from the wall. This is the home of the murderous farmer, played by Ferrigno.
“Most people are surprised that I’ve never really entered the horror space before now,” Ferrigno said in a statement for Variety. “When I was a kid I was fascinated with the monsters of the time like Dracula and Frankenstein.
“So I am really excited and honored to be working with such a great team on something that will for sure excite fans. The character I am playing is unique and will give an updated twist to those monsters I grew up with.”
Lou Ferrigno: From Bodybuilding To The Big Screen
Lou Ferrigno made his debut at the Olympia in 1974. He challenged Arnold Schwarzenegger on the Olympia stage during their primes and ended up taking on a similar path. Ferrigno won the Mr. Universe competition twice and is considered a legend in bodybuilding.
Ferrigno’s physique is what landed him the role of “the Incredible Hulk” but he found a passion for acting before that. In 1977, he became one of the big storylines in a documentary entitled Pumping Iron.
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Ferrigno admitted to having a passion for horror despite never taking on a role in a movie. He has tried his hand at many genres over the course of his career and has done it well. This includes comedy when he was featured as himself in The King of Queens.
Lou Ferrigno remains a huge name in the bodybuilding world and it is clear that he still has a part in movies. This is a new chance for Ferrigno and like all of his other roles, he will find a way to put his own spin on horror.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Bodybuilder Tiffany Stosich Names 4 Diet Mistakes Hampering Weight Loss
Image via Instagram @fit_with_tiff_stosich
PNBA natural bodybuilder Tiffany Stosich names 4 diet mistakes you’re making that prevent you from losing weight.
You can’t out-train a bad diet. Your nutrition plays a vital role in losing weight. But there are a lot of different diets out there, so following the wrong approach is customary. Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Tiffany Stosich lists four diet mistakes you’re making that prevent you from losing weight.
Tiffany Stosich was the 2020 Natural Olympia pro physique winner. On Instagram (IG), Stosich said the following below about diet mistakes:
“1. You do extreme diets. It needs to be a lifestyle switch not a “for now” thing. You switch from fad diets like keto, HCG, low carb, low fat, no sugar etc. You think of foods as good or bad and eliminate food groups based on those assumptions.
2. You stick to the plan all week but because it is so restrictive then you binge hard core on the weekends. Then you think the plan isn’t working because you feel like it should be ok for you to be on the plan for 5/7 days. One treat meal won’t break you but a cheat weekend will 100% wreck your progress.
3. You have an all or nothing mentality. One screw up and you say I might as well start again next Monday!! DO NOT DO THIS! Get back to the plan! “Consistency” is the magic, not “perfection.”
4. You constantly switch from plan to plan and say that didn’t work. The reality is you didn’t do the work period. Every diet plan works but if you don’t give it time and consistent effort it won’t work. Patience is the key and losing weight slow and steady is the way to keep it off long term and keep your hormones and metabolism in a good place.”
You can see Tiffany Stosich’s complete statement on IG below.
Diet and Weight Loss
As Tiffany Stosich mentioned, to keep weight off, you need to make a lifestyle change, not a temporary short-term switch to your diet that’s not sustainable. Junk food isn’t inherently bad for you. It’s how much junk food you consume that can become problematic. And all macros (protein, fats, and carbs) serve a role in making your body function optimally.
Your weekends make up over 20% of your week, so binging on the weekend can hinder your progress. Instead, have a balanced diet throughout the week and have an occasional cheat meal in place of a cheat weekend.
Having an all-or-nothing mentality isn’t good because you permit yourself to derail your entire plan anytime you mess up. It’s completely normal to get off course with your diet here and there. The trick is to get back on track swiftly, not forego your nutrition plan altogether. Consistency is key.
If you want to keep weight off for good, you have to be patient. Too many people give up on their diet too early since they don’t give it enough time. Most diets work to lose weight, so stick to the one you can do long-term and don’t bounce around from one diet to the next.
Follow us on Instagram, Facebook, and Twitter for more nutrition tips from professional natural bodybuilders!
Capsimax Fat Burner Getting Serious Upgrade!
I’m upgrading the Capsimax because I want it to work…PERIOD. I still feel that Capsimax is the BEST capsule for fat loss. There are no dietary supplements that one can use that produce significant weight loss results. Capsimax is the closest because when one uses it they burn more calories than they usually would. Therefore one’s cardio exercise because more effective.
Listen to me instead of reading!
So let me tell you why I’m upgrading my Capsimax.
It only contains 2mg of capsaicinoids. Now keep in mind this is MORE than I have ever seen being sold ANYWHERE. Most supplement companies will dust in about 0.50 mg and even less sometimes. This is a complete scam.
After reviewing feedback from customers and, of course, using myself as a guinea pig, I feel this product is weak at the 2mg dose. Thus I went online and did some research and found this study on Capsimax.
The study concluded that the 2mg of Capsimax did diddle squat! The efficacious dosage is 4 mg! From what I could comprehend, 4 mg resulted in weight loss WITHOUT exercise.
So what did I do with my Capsimax? I increased the amount per capsule from 150mg to 315mg. I pretty much double the dose. Now one pill of my product contains 6.3 mg of capsaicinoids. That is 50% more than the study where they used 4 mg, and more than DOUBLE of what I used to sell. And triple and sometimes 8 X more of what is being sold on websites like Amazon.
I briefly looked and found TWO companies selling Capsimax online. One product had 100mg, and the other had 50 mg. Seriously, if these supplement companies would do this to the dosage, how can you trust them? 50mg. Are you joking?
How To Use: Take one capsule pre-workout. Enjoy!
The product will be available next week.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Which Foods Increase Testosterone The Most For Optimal Levels?
Find out the best foods to boost those T levels.
For those us potentially suffering from low testosterone levels, or those of us looking to simply optimize our T levels, finding the right foods to increase testosterone can be a game changer. Increasing our T levels may seem easy enough, but as a vital sex hormone it is important we do it right so as to not lose out on a great opportunity. We eat so often that it makes us focus on foods that will better increase testosterone and as a normal occurrence throughout the day, sticking these meals into your routine can truly go a long way.
But we need to know what foods to eat to actually work on this increase and allow it to happen. And with other treatments and forms of therapy out there, plus the help of supplements, it would seem the bases are covered for the opportunity to really see some effective gains. It just takes knowing what to eat and how best to approach it.
Let’s take a look at the best foods to increase testosterone so you know exactly what to look for while also giving yourself the best chance at seeing real results. Between the right foods and the potential of certain supplements, like testosterone boosters, you may be able to get to where you need to be without a deficiency occurring.
Why Increasing Testosterone Matters
Testosterone matters when it comes to men and their bodily functions for a number of reasons. Increasing testosterone can lead to better body composition and that desired physique, more energy throughout the day, increased bone density, enhanced sex drive, and improvement in cognitive function for better focus, memory, and more (1,2,3).
Related: Best Way To Boost Testosterone Through Your Diet
What you will find is that your muscle development and overall strength gains will improve and that can lead to better growth overall in the gym, even as you age. Testosterone matters because it affects you and your daily functioning and without taking testosterone seriously, you will ultimately hurt your overall growth and development which can have detrimental effects on your lifestyle.
Foods To Increase Testosterone The Most
Let’s take a look at some foods that work to increase testosterone the most. With the right foods on your shelf, the choice to focus your diet around these can go a long way as you look to boost T levels and give yourself the best benefits possible, both inside and out of the gym.
Seafood (Tuna, Oysters)
Seafood can be a helpful way to boost testosterone. Tuna is a nice meaty fish that is high in vitamin D and those fatty acids often found in fish which can be of great assistance as you look to increase those T levels (4).
Looking to oysters, this food is one to enjoy with friends at your local seafood spot. Put some sauce inside, cheers with shells, and down the oyster goes. But oysters contain zinc which is a great choice for those looking to increase those testosterone levels.
Leafy Green Vegetables (Spinach, Kale, Collared Greens)
Leafy green vegetables are a great source of vitamins and minerals that will help increase testosterone. Things like vitamin E, vitamin A, and vitamin C are all helpful with testosterone production and with leafy green vegetables, you can’t go wrong, especially with these in your diet (5). Plus, these foods aren’t far from what you would have in your diet anyway, and as clean sources of fuel, these are most likely staples in your diet as is.
Nuts & Seeds (Pumpkin Seeds, Cashews, Natural Nut Butters)
Certain nuts and seeds are good to look for and pumpkin seeds are a nice option. Containing fat, magnesium, and zinc, among other nutrients, all of these are great for increasing testosterone and promoting other important bodily functions. Same goes for nut butters but ideally these would be all natural nut butters.
Others (Coffee, Ginger)
Coffee is something we all drink and this has interesting findings around it. Coffee and its caffeine content can work well when it comes to increasing energy and focus and keeping us alert. For testosterone, it may have nice boosting effects (6).
Ginger also has nice testosterone boosting effects and is good for increasing nitric oxide production and blood flow. It may also help with male fertility, but it looks like further research would be great to see.
How Testosterone Boosters Can Help
Testosterone boosters are great aids when it comes to increasing those testosterone levels, especially if the company is reputable and a trusted source. What you will find with testosterone boosters are an increase in those T levels that can affect energy, sex drive, cognitive function, body composition, and a host of other bodily functions vital to your success. With testosterone boosters, these have the potential to work for you in a helpful way if they have clean ingredients that are also well-researched and at the very least, effective to a certain capacity.
Related: A Complete Guide To Testosterone Boosters
Featured Testosterone Booster
Finding the right supplement can be challenging but it possible. We wanted to share our favorite as you look to increase testosterone levels and do so in a safe and effective way.
Testo Lab Pro
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Testo Lab Pro boasts an “ultramodern” upgrade to the testosterone-boosting blend typical of most natural booster pills making this one of the strongest natural test booster options to improve masculine vitality and muscle mass. Testo Lab Pro is allergen-free, gluten-free, non-GMO, and free of all synthetic additives, making this a great choice for those who have allergies or other sensitivities to chemicals.
Price: $69.00
Check out our list of the Best Testosterone Boosters for more great T boosting options!
Wrap Up
Increasing your testosterone levels can be tricky but finding and knowing the right foods to do so can go a long way. With help from certain foods, like those listed above, and certain supplements, like testosterone boosters, it is possible to see the results you want most while optimizing those hormone levels. Plus, you won’t suffer a deficiency to hurt your overall gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Corona, G.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Rastrelli, G.; et al. (2018). “Testosterone and sexual function in men”. (source)
Beauchet, O. (2006). “Testosterone and cognitive function: current clinical evidence of a relationship”. (source)
Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Aydilek, N.; et al. (2004). “Effects of testosterone and vitamin E on the antioxidant system in rabbit testis”. (source)
Wedick, N.; et al. (2012). “The effects of caffeinated and decaffeinated coffee on sex hormone-binding globulin and endogenous sex hormone levels: a randomized controlled trial”. (source)
Transparent Labs StrengthSeries Creatine HMB Review
Everything you need to know about Transparent Labs StrengthSeries Creatine HMB.
Product Overview
Choosing the right creatine to boost your workouts is important to maximize overall total growth and get the most benefits out of your supplement. While the decision can seem overwhelming, we reviewed Transparent Labs StrengthSeries Creatine HMB to bring you the best information out there about top creatine supplements.
StrengthSeries Creatine HMB is designed for those looking to enhance strength and endurance, while also decreasing body fat without sacrificing lean muscle. This supplement will also increase bioavailability and absorption so you do not lose out on any added benefits this product has to offer.
Code GENIRON10 For 10% Off
Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
Transparent Labs as a company prides themselves on their transparent labels and honest commitment to bringing the best ingredients to the table to ensure the best results for its consumers. StrengthSeries Creatine HMB has zero artificial sweeteners, coloring, or preservatives and the ingredients are measured to clinically effective dosages.
Transparent Labs’ state-of-the-art-facility in Utah is certified current good manufacturing processes (CGMP) and their products are registered with the Food and Drug Administration (FDA). To ensure the highest quality care and honesty with each product, they are third-party tested to provide accuracy and make your decision on supplements easier to maximize your gains.
StrengthSeries Creatine HMB Highlights
StrengthSeries Creatine HMB only contains three ingredients to aid in your supplement needs. With no added dyes or harmful additives, this product is simple and effective in helping you towards the intended goal. Being gluten-free and non-GMO as well adds to the cleanliness and quality of this supplement.
This creatine product is for those looking to really boost their performance without suffering the consequences of losing their hard-earned gains. Creatine monohydrate and HMB together have been shown to promote strength, increase endurance and prevent lean muscle loss, all while helping to decrease fat mass at the same time. The added BioPerine allows for increased bioavailability and absorption so this supplement reaches its maximum capacity to aid in all your fitness needs.
Ingredients
Creatine Monohydrate (Creatine)
Creatine is one of the most popular and widely studied natural supplements for fitness junkies and average gym-goers alike. Supplementing with creatine can increase strength and muscle growth, as well as fat free mass, with heavy resistance training. Working with HMB, creatine has been shown to increase lean body mass and muscle strength more than each supplement can on their own (1). Creatine’s effectiveness on strength has been proven time and time again and can also greatly increase net lean mass gains. It can also affect body composition (2) and with the ability to keep on lean muscle and help shed fat, that toned physique is within your grasp.
This product uses creatine monohydrate from Creapure, a German company which produces the purest source of creatine. Their approach to their product is a careful selection of raw materials, high-performance technology, and chemical analysis, so while this ingredient may come from an outside source, Transparent Labs ensures it meets their standard of excellence to match their own products.
B-Hydroxy B-Methylbutyrate (HMB)
HMB is a great ingredient to pair with creatine monohydrate because together they work to do very similar things. HMB is also known to increase strength, promote lean body mass, and decrease fat mass (3). HMB has the ability to boost athletic performance to keep you running at maximum capacity during your workouts. This is centered around the fact that HMB supplementation can help increase oxygen capacity resulting in increased performance (4). Placed together with creatine monohydrate, HMB plays a crucial role in StrengthSeries Creatine HMB and only adds to the serious benefits that come with these two ingredients working on your behalf.
BioPerine
Bioperine is an extract originally found in the black pepper fruit. It is known to enhance bioavailability of supplement nutrients through increased absorption. The importance of BioPerine in this product allows for the supplement to enter circulation to have an active effect on your body and see those gains grow.
Amount Of Creatine
5,000mg
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop 30 minutes after a workout.
Price, Flavors & Effectiveness
StrengthSeries Creatine HMB comes in at $44.99 for one 0.46 lbs. tub. With thirty servings per container, you can take this supplement 30 minutes following a workout, or you can take one scoop in the morning on days off to aid in recovery. It is important to drink plenty of water when taking this supplement.
Flavors include: Tropical Punch, Blue Raspberry, Unflavored, and Strawberry Lemonade
Pros
Great benefits
Transparent formula
Honest company
Cons
Premium price
Only available on their website
Price: $44.99
Check out our list of the Best Creatine Supplements for more great products!
Overall Value
StrengthSeries Creatine HMB by Transparent Labs is a great choice when it comes to your strength-building and performance enhancing creatine supplement. As a consumer, you know this product comes from the highest quality facilities run by a transparent and honest company. With only three ingredients, no added artificial sweeteners, coloring, or additives, and no additional fillers, this supplement will boost your growth, decrease fat mass, and hold onto that hard-earned lean muscle. What you are getting with this product is a safe, affordable, and effective supplement to boost your performance from a company you can trust.
Try StrengthSeries Creatine HMB at Transparent Labs Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Transparent Labs and Hafþór Júlíus Björnsson
References
Jowko, E.; Ostaszewski, P.; Jank, M.; Sacharuk, J.; Wilczak, J; Nissen, S. (2001). “Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program”. (source)
Branch, David J. (2003). “Effect of creatine supplementation on body composition and performance: a meta-analysis”. (source)
Lowery, Ryan P.; Joy, Jordan M.; Rathmacher, John A.; Baier, Shawn M.; Fuller, John C.; Shelley 2nd, Mack C.; Jager, Ralf; Purpura, Martin; Wilson, Stephanie, M. C.; Wilson, Jacob M. (2016). “Interaction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid And Adenosine Triphosphate on Muscle Mass, Strength, and Power in Resistance Trained Individuals”. (source)
Vukovich, M. D.; Dreifort, G. D. (2001). “Effect of beta-hydroxy beta-methylbutyrate on the onset of blood lactate accumulation and V(O)(2) peak in endurance-trained cyclists”. (source)
XFL Co-Owners The Rock And Dany Garcia Agree To Five-Year Deal With ESPN, Disney
ESPN and Disney will have the broadcasting rights to the XFL from 2023-2027.
It has been almost two years since Dwayne “The Rock” Johnson partnered with Dany Garcia and RedBird Capotal to purchase the XFL. Now, the group has reached an incredible mark less than one year before the league is set to take off. The XFL has reached a multi-year agreement with ESPN and The Walt Disney Company that will give the network broadcasting rights for gameday content.
The XFL is set to kickoff on Feb. 18, 2023. There will be 40 games in total during the regular season followed by two postseason games and a championship. Games will now premiere on ESPN, ABC, and FX. This is a five-year agreement that will give ESPN and Disney these rights from 2023 through the 2027 season.
“This is a definitive moment for the XFL and the beginning of an incredible, long-term partnership for the league, building on my longstanding, very successful legacy relationship I’ve had with Disney throughout my career. We’re excited to be working with global visionaries that are aligned with the XFL’s values, are true team players and share our ambitious goals to grow the XFL as a global sports and entertainment business. Through the combined power of Disney, ESPN and the XFL, together we will create a new powerhouse on the sports calendar and bring a dynamic game of football to fans everywhere. Time to ball out,” The Rock said in a recent statement.
READ MORE: The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded
History of the XFL
The Rock is the second WWE figure to take on the challenge of the XFL. Of course, Vince McMahon formed a partnership with Dick Ebersol and NBC in 2001 to acquire the league. It ended up folding after just one season.
McMahon attempted to bring the league back for the 2020 season but this lasted just five weeks after the COVID-19 pandemic forced to shut it down prematurely. There was some internal hope that the league could return once again in 2021 and keep its full-time employees on payroll. During this time, the pandemic continued to impact the economy and sports as a whole so it was forced to cancel once again.
The Rock and Garcia purchased the league for $15 million hours before the league was set to be auctioned off. The XFL filed for bankruptcy in April 2020. This transaction was closed in August of the same year after being sent to bankruptcy court approval.
Now, as the league prepares for yet another revival, the owners have struck a deal that will impact it for the next five years.
“Without question, we have long admired Disney’s distinct ability to engage an expansive consumer fanbase across verticals, while also maintaining a deeply authentic, nuanced and heartfelt approach to storytelling much like our own. To find a partner that honors our foundation and to be able to root our vision of unwavering passion, accessibility and the future of football with Disney as our home, is a dream come true. We are extraordinarily excited to explore the endless possibilities of this partnership – today is surely just the beginning,” Dany Garcia said.
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Legend Charles Glass Gives Master Class on Calf Training
Charles Glass shares his calf training knowledge.
Top bodybuilding trainer Charles Glass shared his immense knowledge on calf training in a recent video. The guru gave different pointers and approaches to training in one of his latest YouTube videos.
There’s no controversy in saying veteran bodybuilding coach Charles Glass is a genius. A veteran of the Golden Era, Glass has a wealth of experience and knowledge that has seen him produce many a bodybuilding champion.
Variety is a Spice
When comes to building quality muscle one must be open minded to the possibilities. You can’t hope to build superhuman biceps if you do curls only one way. The same is true for any muscle group. Confusing the muscle means providing multiple opportunities to for it to continue to grow. Famed trainer Charles Glass understands this well.
Training variations can completely transform your development. As far as muscle groups that are in need in variation in training it’s the calves. Many train calves in the same way over and over and hope to make incredible development. When development is slow going then it means a change is necessary. Charles Glass understands this well and like any well respected bodybuilding guru has a host of different training variations to break through a plateau.
When a bodybuilding legend like Arnold Schwarzenegger needed to build his calves he needed to try a variety of different methods. Charles Glass implements these different approaches in his system. He explains how changing even the slightest angle in each exercise gives an opportunity to attack a different part of the muscle thus helping it to experience continued growth.
“When I train legs, I train legs one day, hams the next day, I’m going to do calves. It’s tough, but all the blood is where, in the legs, in the quads. That’s the part that you gotta do, you gotta suck it up and go.”
Full Calf Training Program
Below is Charles Glass’ full calf training program.
Calf Press on Leg Machine
Seated Calf Raise
Standing Calf Raises
Donkey Calf Raises
Single Leg Calf Raises
To see and soak up the wisdom of the legend Charles Glass, click here.
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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.
Hardcore Truth: Johnnie O. Jackson Reviews The 2022 Indy Pro Top 5 Physiques
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Johnnie O. Jackson shares his analysis of the top five placing pro bodybuilders at the 2022 Indy Pro.
This past weekend held the 2022 Indy Pro – one of the bigger and more exciting IFBB Pro competitions in the spring. For fans of Blessing Awodibu, stakes were high. Would he improve after some lackluster showings and reclaim the hype as threat to the Mr. Olympia? Johnnie O. Jackson watched the entire show and has put together his official review of Blessing and the other top five athletes from this weekend. In our latest episode of Hardcore Truth, Johnnie O. Jackson gives a complete analysis and recap of the 2022 Indy Pro.
The 2022 Indy Pro was a powerhouse of a show featuring some much hyped pro bodybuilders facing off on stage. Ultimately, the top five placings in the Men’s Open division came down to – Brent Swansen, Justin Rodriguez, Maxx Charles, Charles Griffen, and Blessing Awodibu. In our latest Straight Facts episode, Johnnie O. Jackson breaks down the physiques of these five competitors and recaps the event. Let’s jump into it.
5. Brent Swansen
Johnnie O. Jackson admits that he has heard and seen very little of Brent Swansen. So he was extremely surprised and impressed by the package he brought to the stage. Jackson wouldn’t be surprised if Swansen starts becoming more of a household name as he continues to compete and improve.
Jackson agreed with the five place victory for Brent Swansen. He believed that his conditioning and aesthetic is on point – but he needs to work more on bringing up his overall size and maintaining that level of conditioning while heavier.
4. Justin Rodriguez
Justin Rodriguez is an extremely promising bodybuilder with an incredible physique and incredible genetics. However, Johnnie O. Jackson was a bit disappointed in his physique and showing at the Indy Pro. After seeing what he can accomplish during his last competition at the Arnold Classic – his physique on the stage this weekend looked like a step back.
Johnnie O. Jackson isn’t sure what might have caused this backtracking. Perhaps he did not have enough time between the Arnold Classic and the Indy Pro to best be on point. Different pros have different rev up windows – and maybe this was just slightly too close for Rodriguez.
3. Maxx Charles
Johnnie O. Jackson looks at Maxx Charles’ physique at the Indy Pro as part of a comeback for him. Jackson has previously competed with Charles and knows just how much effort he can put into his contest prep and physique come showtime. After some rocky years – Jackson is seeing real improvement in Charles’ physique and the Indy Pro furthered that improvement.
If he remains consistent, Jackson believes that Maxx Charles can place even higher in future shows and become even more competitive with athletes such as Blessing and Charles Griffen. But that being said…
2. Charles Griffen
Charles Griffen and Blessing Awodibu were incredibly close in competition at the 2022 Indy Pro. Johnnie O. Jackson honestly saw very little difference between these two competitors. But he does understand how Awodibu got the edge with some small details.
In either case, Griffen showcased an incredible physique and is excited to see what he brings at his next show. To nitpick, Jackson thinks that Griffen could have increased his upper body size to match his massive legs for a more fully even aesthetic.
1. Blessing Awodibu
Blessing Awodibu, to Johnnie O. Jackson, had the slightly prettier physique that ultimately gave him the edge – particular his muscle bellies. On top of this, Awodibu made quite the improvement since his last competition – which is always a plus in how the judges evaluate your performance.
Jackson was particularly and personally shocked and impressed with just how much Blessing Awodibu improved over the past year. If he can keep that kind of focus – he will be a true threat for the remainder of this season and beyond.
Wrap Up
Johnie O. Jackson goes into great detail on all five of these stellar bodybuilders. You can watch his full recap and analysis of the 2022 Indy Pro by watching our latest episode of Hardcore Truth above. Make sure to stick around each Thursday for new episodes every week!
Hany Rambod On Derek Lunsford’s Future: ‘He’s Going To Be In Open, It’s Just A Matter Of When’
Hany Rambod believes that Derek Lunsford will eventually make the move to Open Bodybuilding.
Reigning 212 Olympia champion Derek Lunsford recently appeared as a guest poser during the 2022 Pittsburgh Pro. After originally not be scheduled to appear, Lunsford stepped on stage and turned heads immediately. So much so that coach Hany Rambod discussed a potential move to Open Bodybuilding, which he described as “inevitable.”
Lunsford has been one of the top 212 competitors for years now. He has built a reputation as a hard worker in the gym and was able to reach the pinnacle of the sport in 2021. Lunsford upset Shaun Clarida at the Olympia and will now look to defend his title.
The Pittsburgh Pro saw the likes of Nick Walker, Brandon Curry, and Hunter Labrada. Lunsford was not on the regional list but decided to step in once Big Ramy was taken off. Next to some of the other mass monsters in Open, Lunsford stood out and sparked the conversation on his potential move.
“There’s a lot of things that we have to do to try to work around the fact that his body does want to get bigger. That’s why it’s inevitable that’s he’ going to be in Open, it’s just a matter of when and we have to sit down and figure that out and have those conversations now after he guest posed,” Rambod said.
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What is Derek Lunsford’s Potential in Open?
Derek Lunsford has put on some incredible size and this is the reason he looks like he can stack up against some of the best in the world in another division. Rambod discussed how others have seen Lunsford since his guest posing appearance in Pittsburgh.
“I looked over at Jay Cutler and asked ‘what do you think’ and he said ‘ridiculous’. He looks good right, and he said, ‘no, he looks amazing’. The judges were offering feedback, hitting me up, they’re like wow. All of a sudden my phone started blowing up because the pictures hit the internet.”
Since this appearance, Lunsford has been given even more hype. This began in October when he took down Clarida in 212 and will be taken up a notch heading into the Olympia this year.
Lunsford finished as the runner-up during the Olympia in 2018 and 2019. He saw his production drop in 2020 by finishing fourth. From this moment on, Lunsford began working on improvements and it paid dividends. He was able to jump all the way to champion last year. Despite his success in 212, Rambod believes that there is still some thinking to do on a potential switch.
“It’s still a tough decision as much as everyone wants me to sit there, and tell you he’s going one way or another. It’s definitely something we are sitting down and having to consider. There’s ramifications beyond him just competing that people don’t realize.”
Will Derek Lunsford Make Weight In 212?
The work ethic of Derek Lunsford makes it difficult to believe that he will be unable to do anything. Hany Rambod did express some concern on the bodybuilder being able to make weight for 212.
“It’s going to be difficult, it’s super difficult. He was already flat last year. He’s put on a lot of good muscle and he’s keeping the calories and the food really low. Everyone is like, oh man he must be blowing up because he wants to do the Open, Hany has him doing the open.”
These speculations have come after Lunsford showcased incredible size in Pittsburgh. To this point, there is no plan of a switch and Rambod wanted to clarify that this has not been the plan.
“This is not something we were planning to do whatsoever. It was not something, like this was a prelude or a sneak-peek of him doing the Open, not at all. This was literally trying to be the best version of him, so he can be in striking distance of doing the 212 to hold on to his crown and that’s what this is about.”
At the end of the day, it is about how Lunsford might be able to stack up against other mass monsters in Men’s Open. Thanks to a surprise and unplanned guest posing appearance, the conversation has begun and Rambod believes a switch will come at some point.
“All of a sudden, you see them start posing next to each other and that’s when you can see it. Wait a minute, this guy that’s supposed to be a lot smaller than everyone else, looks just as big because again, bodybuilding is an illusion.”
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