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Chris Bumstead Hits Leg Day With Men’s Physique Competitor Christian Guzman
Chris Bumstead joined Christian Guzman for a massive leg day workout.
Chris Bumstead continues his Olympia prep by hitting all body parts in hopes of bringing his fourth consecutive victory in December. Recently, Bumstead was joined by Men’s Physique competitor Christian Guzman for a leg day workout in Stuart, FL.
Guzman shared the workout to his YouTube page as part of a series called “Summer Shredding.” Before the workout, Guzman took a trip to pick up more supplements and enjoyed a meal of egg whites, onions, salsa toast, and coffee. From this point on, the duo traveled to Revive Gym in order to hit a lower body workout.
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Chris Bumstead & Christian Guzman Leg Workout
Warm-Up
Single-Leg Extensions
Standard Leg Extensions
Hamstring Curls
Workout
Hack Squats
Bulgarian Split Squats
Seated Calf Raises x Hamstring Curls
Chris Bumstead and Christian Guzman began the leg day with warm-up sets of three different variations. It began with single-leg and standard leg extensions. The duo then hit some hamstring curls to really get the blood flowing into the legs. Guzman quickly learned how Bumstead trains and said it was refreshing to see a different style.
“Out of everyone I have trained with, Chris is calm. It’s like a very, very composed, calm, this is what we’re doing, tempo. Like, I haven’t heard him make a noise. It’s awesome. It’s refreshing to see. It’s not what you think and this is from the f***ing number one Classic Physique competitor to ever be in this world,” Guzman said of Bumstead.
Once the warm-up was finished, Bumstead and Guzman continued onto hack squats. they were both wearing leg sleeves and Bumstead added a lifting belt during his sets. Both athletes were exerting great amounts of energy by the look of the video.
The exact amount of sets and reps was not revealed. Guzman added a final set on this machine with resistance bands. For his final set, Bumstead reached 630 pounds with seven plates on each side.
“I feel like I’m having a heart attack on this machine every time,” Bumstead said.
Chris Bumstead and Christian Guzman moved to the dumbbell rack to perform Bulgarian split squats next. Bumstead began his sets with 150-pound dumbbells and no straps. Not only is Bumstead one of the best competitors on stage, he is also one of the strongest. Guzman opted for 90-pound dumbbells and the duo performed at least three sets.
The workout ended with a superset of seated calf raises and more hamstring curls. It is clear that both competitors were able to get the most out of leg day by the looks of it. For Chris Bumstead, this is part of a bulking phase that is meant to put on size in order to win the Olympia once again.
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Every Winner Of The New York Pro Bodybuilding Show
Photo via @philheath Instagram, @big_ramy Instagram, and @nick_walker39 Instagram
Get all the winners of the New York Pro below!
Many people know some of the big names in bodybuilding contests, however, there are those important events that can make athletes’ careers that people may not know about. The New York Pro is one of them and this event has helped spring many bodybuilders into the spotlight while earning them qualification for a host of other big-time events, like Mr. Olympia.
The New York Pro contest will take place on May 21, 2022 in New Jersey in what is stacked up to be an exciting event. With most divisions present, fans will get to see their favorite bodybuilders hit the stage in efforts to take home the top prize.
We put a list together of the past winners for this event so everyone can see some of the legendary names in the record books. And maybe we’ll have a new addition come the end of this contest.
New York Pro Winners
Darrem Charles – 2005
Phil Heath – 2006
Branch Warren – 2007
Kai Greene – 2008 & 2011
Evan Centopani – 2009
Roelly Winklaar – 2010
Cedric McMillan – 2012
Mamdouh “Big Ramy” Elssbiay – 2013 & 2014
Juan Morel – 2015 & 2019
Dexter Jackson – 2016
Sergio Oliva Jr. – 2017
Nathan De Asha – 2018
Iain Valliere – 2020
Nick Walker – 2021
Darrem Charles – 2005
Darrem Charles won 14 pro shows and competed at Mr. Olympia 14 times throughout his career. His first IFBB competition was in 1989 and from there, he would go on to win events like the Toronto Pro, Atlantic City Pro, Puerto Rico Pro, and this New York Pro contest in 2005.
Phil Heath – 2006
This New York Pro event, along with the Colorado Pro Championships, were the first two professional wins for Phil Heath. Over the next couple of years, he would train hard and continue at Olympia’s doorstep where in 2011 it finally happened. For the next six years, there was no stopping him and he went on to tie Arnold Schwarzenegger for the second most wins of all time. He also earned the reputation of being one of the most muscular men on the planet.
Related: Complete List Of Masters Olympia Winners Through The Years
Branch Warren – 2007
Coming into this New York Pro win, Branch Warren was just getting his footing in the pro circuit. He had won a couple shows, but finished 8th and 12th at Mr. Olympia thus far. This show seemed to be a turning point for Warren, for after this win he would place in the top 3 a number of times at Olympia, win the Arnold Classic on numerous occasions, and continue to have a dominant bodybuilding career.
Kai Greene – 2008 & 2011
Kai Greene took on the pro circuit in 2004 and had a string of success leading into the earlier 2010’s, including his first win at the New York Pro contest. He continued training with a prep coach and would see another victory here in 2011, but this time he had his sights set on Mr. Olympia. He finished second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite falling just short, Greene’s 2016 was a great year and he would take the Arnold Classic South America crown, as well as Arnold Classic and Arnold Classic Australia. He has not competed since then.
Evan Centopani – 2009
Evan Centopani earned his pro card in 2007 and quickly took this New York Pro contest in 2009. While his pro career may not have been as long as some of his fellow competitors, he competed at some of the biggest competitions and held sponsorships with some of the top brands in the industry.
Roelly Winklaar – 2010
Roelly Winklaar turned pro in 2009 and won this New York Pro contest the following year. Those in the community were stunned and this accomplishment gave him his chance to compete at Mr. Olympia. With wins at contests like the Yamamoto Pro, Prague Pro, Arnold Classic Australia, and Chicago Pro, he continued to fight for that Olympia title, finishing third in 2018.
Cedric McMillan – 2012
Cedric McMillan was one of those bodybuilders seeking to bring back that golden era look of old school bodybuilding. He earned his pro card in 2009 and has been a real contender in the pro circuit. With wins at events like the Arnold Classic, Levrone Pro Classic, and this New York Pro event, he continued his dominance against the best in the sport. McMillan passed away in 2022.
Mamdouh “Big Ramy” Elssbiay – 2013 & 2014
Mamdouh Elssbiay, better known as Big Ramy, earned his pro card just three years after he started training. His pro debut was at this New York Pro event, which he won in both 2013 and 2014. Entering the Arnold Classic South America contest, Big Ramy was the next new guy, the one who bodybuilders were looking towards to see what would happen. And he didn’t disappoint. A great career has most recently seen back to back first place finishes at the Mr. Olympia contest in 2020 and 2021.
Juan Morel – 2015 & 2019
This boxer turned bodybuilder, Juan Morel made his amateur debut in 2007 and earned his pro card in 2011. He was constantly battling among the best in the field and finished in the top ten at Mr. Olympia in 2014. Things slowed a bit after for Morel, despite his 2017 New York Pro win, and it wasn’t until 2019 when he strung together three huge wins at his second New York Pro, Japan Pro, and the Arnold Classic South America contest.
Related: Complete List Of Arnold Classic South America Winners
Dexter Jackson – 2016
Dexter “The Blade” Jackson took the 2008 Olympia contest after having a great year including wins at the Arnold Classic and Australian Pro Grand Prix VIII. He continued to have an amazing career and added the New York Pro win in 2016 to the list. He has competed in 20 Mr. Olympia contests and is the only bodybuilder to win the overall title at Mr. Olympia and Masters Olympia. He started his own bodybuilding competition called The Dexter Classic in 2009.
Sergio Oliva Jr. – 2017
Sergio Oliva Jr. is the son of multi-time Olympia winner Sergio Oliva. He earned his pro card in 2015 and this New York Pro win was his best finish so far. He continues to compete at top bodybuilding shows as he follows his father’s footsteps.
Nathan De Asha – 2018
Nathan De Asha hit the stage at his first event when he was 21-years old and although it took a little while, he earned his pro card in 2014 at the British Championships. He would go on to have some top 10 finishes at Mr. Olympia and this New York Pro is one of a few shows that De Asha can add to the list.
Iain Valliere – 2020
Earning his pro card in 2014, Iain Valliere competed in various professional shows leading up to this New York Pro event. This win, however, is his most notable win. Despite some controversy at this event, he powered through and has won other events like the Tampa Pro and Texas Pro
Nick Walker – 2021
Nick Walker, also know as “The Mutant”, turned pro in 2020 and in less than a year, took home this New York Pro win, giving him an Olympia spot. He also won the Arnold Classic in the same year and took home 5th at Olympia, setting his career up to be something special.
Wrap Up
The New York Pro contest is an exciting event that can help rising bodybuilders, and already established ones as well, cement their place in the bodybuilding world. With another exciting event already taking shape, maybe another winner will be added to the list and the New York Pro history books.
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 Phil Heath Instagram, Big Ramy Instagram, and Nick Walker Instagram
The Insane Transformation of Terry Hollands is Something to Behold
Strongman Terry Hollands has made an incredible transformation.
The transformation of Terry Hollands is truly incredible. The former strongman has chosen to walk a different path and has looked incredible since making the shift to bodybuilding.
After years of competing as a professional strongman, it’s quite incredible to see Terry Hollands choose to make such a major shift. The UK strongman has made a decision to pursue a bodybuilding career with a gusto that truly has to be admired.
The Choices We Make
There’s always a choice to make. When it comes to making a change one must ask themselves certain questions. Why do I want to change? What do I want to change for? Is a change actually possible for me? It’s these kinds of questions that often prevent us from making a change in the first place. The burden of a potential transformation proves a bit too much for us to bear and as such we shy away from it.
Not Terry Hollands.
Clearly the UK strongman has decided to transform himself. With a full career as a strongman Terry Hollands has decided to make a change after his career in the sport was over. Now he’s chosen to shift gears for a different kind of endeavor. Rather than focusing on strength Hollands is choosing a another kind of profession. Rather than focusing solely on strength, Hollands has chose to completely change his physique. Now that his strongman career is over, Hollands has chosen to throw himself completely into bodybuilding.
Insane Transformation
Terry Hollands has made a firm decision about his future and it’s on the bodybuilding stage. When he was first competing as a strongman Hollands carried a great deal of body fat on his frame. While it wasn’t an aesthetic physique by any means, it was the kind of physique that helped him push a tremendous amount of weight.
Now that he’s made the shift to bodybuilding, Terry Hollands looks far more aesthetically sound.
#transformationtuesday consistency is everything
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Despite his already incredible transformation, Terry Hollands is pushing himself even further. In a recent post to Instagram, Hollands is showing that he’s taking his bodybuilding endeavor seriously. He looks completely transformed and reaching a new level.
#transformationtuesday 1 week into prep to now.
Safe to say we made some good changes.
I’m not satisfied with the look I’m bringing as I will always want to be better but I’m happy with where we got in the time frame we had but we keep moving after these 2 shows
When someone makes a choice to change, to really change, it can mean something truly incredible. For anyone looking to make a massive change Terry Hollands is no doubt an incredible example of how follow through can reap incredible results.
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.
PNBA Bodybuilder Amanda Martin Unfolds the Repercussions of Contest Prep
Image via Instagram @xx_amandamartinfitness_xx
PNBA Bikini pro Amanda Martin recounts the adverse effects of prepping for a bodybuilding show.
When bodybuilders pose on stage, we see the tip of the iceberg but not all the groundwork for developing their physique. Prepping for bodybuilding competitions puts your body under a lot of stress. Bodybuilders follow rigid diets as competition approaches to hold the muscle mass they do at such low body fat levels. Professional Natural Bodybuilding Association (PNBA) bikini athlete Amanda Martin shared many repercussions of contest prep.
Amanda Martin competes out of INBA Australia in the bikini category. She also has a coaching service specialing in helping others prep for competitions. In a recent social media post, Amanda Martin was open about the side effects of contest prep. Amanda Martin stated:
“Throughout contest prep we are focused on one goal, to get on that stage in the best possible conditioning.
What can happen in the process of achieving this are many things – Increase in Irritability, Potential Loss of Menstrual Cycle for women, Lowered Testosterone in Men, Sleep Disruption, Mood Disturbance, Strength losses in the gym, Increased Food Focus, Low Energy Levels”
Reversing the Repercussions of Contest Prep
According to Amanda Martin, bodybuilders suffer many health consequences when conditioning their bodies for competition. However, although side effects such as low energy levels, disturbed sleep, and hormone issues are prevalent for bodybuilders during in-season, Martin says the aftermath is reversible.
Martin says that you can reverse the effects of contest prepping through a recovery diet. She says to implement a recovery diet you need to bring your calories back up to gain weight. Which Martin claims is different from slowly raising your calories to avoid gaining fat. Amanda Martin says fat gain is the goal during this period.
That’s because Martin indicates that the level of body fat bodybuilders has for shows is not healthy or sustainable. As stated by Amanda Martin, a recovery diet is:
“A structured and monitored approach to coming out of a Deficit, reducing negative adaption’s as fast as possible, get back to a healthy state, get our menstrual cycle back, and get back to making progress in your off season.”
You can see Amanda Martin’s full post on the side effects of contest prep and how to reverse the impact on Instagram below.
Amanda Martin isn’t the only natural bodybuilder to disclose the dark side of contest prepping. PNBA natural bodybuilder Ben Howard exhibited how his body suffered after over-dieting for a competition.
Body Fat Levels to Prevent Repercussions of Contest Prep
Healthy body fat is vital for your body to function correctly. The American Council of Exercise (ACE) says that 2-5% body fat is essential for men and 10-12% body fat is necessary for women. Bodybuilders hover around these numbers for shows. Although, sustainable and healthy body fat is much higher than that. For men, 10-20% body fat, and for women, 20-30% body fat is healthy, fit, and sustainable body fat for most people.
Recap
Bodybuilders have low body fat during contest prep, which is unhealthy and causes many side effects. Incorporating a recovery diet – a period of higher calories with intentional fat gain – will offset the side effects.
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Best 4 Kettlebell Exercises To Boost Fat Loss & Shred Down
Work to lose fat with these top kettlebell exercises.
Working with kettlebells allows us the opportunity to see great gains when it comes to those effective kettlebell exercises. As a worthwhile fitness tools to have in our routine, the ability to increase strength, enhance stability, and see full body progress is important. However, with kettlebells, the ability to tackle intense workouts can lead to fat loss and help us as we seek to shred down.
Combining strength training with higher intensity work is a great way to burn fat for it allows us to put on muscle, shed calories, and change our body composition for the better. Often times, equipment like dumbbells and barbells can seem challenging to use, especially with higher intensity work. But what you will find with kettlebells are easy to hold options that work effectively so you can tackle those fat loss gains with ease.
We’ll show you some top kettlebell exercises to burn fat and shred down as you seek that desired physique. Kettlebells are great fitness tools to enhance your workouts and with the right kettlebell product, you can achieve these goals with no problem.
Benefits Of Kettlebells
Kettlebells offer great benefits and can work to shape your routine for the better. With an influence on training and performance, knowing the benefits will make you want to put kettlebell exercises into your routine.
Benefits of kettlebells include:
Full body workout: Kettlebells target many muscle groups and increase strength, endurance, and flexibility to provide for a full body workout to save you time and get the most out each session (1).
Promote strength & power: Improved power output at an intense pace for increased lean muscle mass will allow gains for other powerful movements for either sport specific or functional movements (2).
Improved balance, stability, & coordination: Enhance mind-muscle connection and work to improve technique and form so you stay more balanced and stable and keep your body working as one unit.
Burn fat and tone: Easy to use and functional pieces of equipment allow us to burn fat and tone our physiques with things like HIIT.
Best 4 Kettlebell Exercises For Burning Fat
Let’s take a look at 4 fat burning exercises that can work to shed calories, tone us out, and aid in that desired physique. Adding these to our routine can work to enhance any training session for that extra layer of fat burn.
1. Kettlebell Squat & Press
What you will find with the kettlebell squat and press is an exercise that works to target your lower body and upper body. The squat portion allows for your legs to get some work done and the press will increase strength and stability in those shoulders.
How To: With your feet about hip-width apart, hold the kettlebell firm and bend down into a squat. Once you reach your max range of motion, drive up from the squat and push the kettlebell overhead into a press. In a controlled motion, lower the kettlebell and repeat for your desired number of sets and reps.
2. Kettlebell Swings
This compound movement offers a total body workout to increase strength and size while also getting your heart rate up. An intense movement, this is a nice fat burning exercise and fits well into any HIIT training routine.
How To: Stand with your feet shoulder width apart and let the kettlebell hang with your arms extended down. Starting in a semi squat position, keep your core tight and move the kettlebell through your legs to around chest level. Continue this movement at a good pace for your desired number of sets and reps.
3. Kettlebell High Pull
The kettlebell high pull is a good exercise to improve strength and power and the nature of the movement at a faster pace will get your heart rate going so you burn some calories. With a similar movement to kettlebell swings, you will see the connection if both are in your routine.
How To: Hold the kettlebell in front of you and with a neutral spine and tight core, swing the kettlebell through your legs, similar to kettlebell swings, but once at the top, give it a pull up towards your shoulders. Keep up this movement for your desired number of sets and reps.
4. Kettlebell Goblet Lunges
Kettlebell goblet lunges are great for evening out your lower body and the continuous movement makes this efficient at burning calories. For your lower body routines, this is definitely one to consider.
How To: Hold the kettlebell with both hands under your chin. Your feet will be together and you will engage your core. Step one foot out in front of the other and bend at the knee. Step that leg back and repeat with the other. Continue switching legs for your desired number of sets and reps.
Why Kettlebells Are Great Workout Tools
Kettlebells are great workout tools because they are easy to use. The handle and design of a kettlebell allows you to hold and move with any workout. Anything that can be cumbersome to move with just won’t cut it so having a quality piece of fitness equipment is exactly what you need to see the best gains.
Also, kettlebells come in many different weights which allow you to change as you increase strength and build more muscle. The downside to kettlebells is that in order to have different weight options you need to own a variety of kettlebells which can just add up. However, some companies are creating adjustable kettlebells, similar to adjustable dumbbells, to alleviate the hassle of paying for more kettlebells and taking up space.
Check out our list of the Best Kettlebells for more great fitness products!
Wrap Up
Kettlebells are great pieces of fitness equipment and can work to burn fat so you see great results to your physique. As convenient and versatile pieces of equipment, you will find that kettlebells will help you move with ease and work to capitalize on those goals as effectively as possible. Give yourself the benefit of a great fat burning workout with kettlebells today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Chris Cormier, Flex Wheeler, and Milos Sarcev Share Thoughts On PEDs In Bodybuilding
Some of the best minds in bodybuilding decided to discuss the impact of PEDs in the sport.
The sport of bodybuilding has been hit hard by a string of deaths over the last year. This has caused some of the biggest names in the sport to speak out on different issues. Recently, the trio of Flex Wheeler, Milos Sarcev, and Chris Cormier got together for an interview to discuss PEDs in bodybuilding along with the deaths that have hit the sport hard.
The deaths of 2018 Olympia champion Shawn Rhoden and George Peterson hit the bodybuilding world hard at the end of 2021. In April, Cedric McMillan tragically passed away and this continued talk of how to better the sport overall.
In a recent interview with Muscle & Fitness, the three great bodybuilding minds were asked what they think is going on in bodybuilding and would could be done to make it better moving forward.
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Flex Wheeler
Flex Wheeler is one of the top bodybuilders of all-time and continues to be an influential voice in the sport. During this conversation, he discussed how the use of different drugs has changed since his days on stage.
“Parabolan was our go-to drug. You can take it for extensive times, it didn’t have any heart damage and it didn’t have all these crazy side-effects like Tren. With Tren you can only run it for four weeks and then you have to get off. Flex said. I’m like ‘why?’ And they say because it’s toxic and I’m like ‘what!’. There were some things back in our day that you knew that you could only take this for 2-3 weeks and then you have to get off.”
Wheeler continued by stating that people are not as interested in the workout plan and diet of the athletes anymore. They are focused about hearing about their cycle.
“I think it’s obvious that it’s more of a drug world now. Because we traveled the world, and what was some of the first questions we get from all around the world: “What drugs do you take?” It’s not about back in our era when we were going to seminars, we want to know about their diets and training.”
Chris Cormier
Chris Cormier started off the conversation by discussing heart health of bodybuilders nowadays. He believes that there is too much stress on the heart due to the overall size of bodybuilders and the work that they have to put in.
“These guys are pushing a lot more, not how it is in the gym, but they’re putting a lot more stress on the heart. I feel like these bodybuilders are way bigger than what they were.
READ MORE: Chris Cormier On 90s Bodybuilding: The Best In The World Changed On Any Given Day
I just feel like pay close attention to that heart. You’re pumping it and putting a lot of stress on the heart. I feel like that’s going to be the biggest thing, is wise guys, you’ve been pumping for a lot of years.”
Since McMillan passed away, there has been an emphasis on heart health and Cormier believes this is the problem today.
Milos Sarcev
Last week, Charles Glass spoke on the dangers of drugs today because bodybuilders do not know what they are taking. There are counterfeit drugs out there being pawned off as something that they are not.
READ MORE: Milos Sarcev Lists The Most Shocking Pro Bodybuilding Transformations Ever
Milos Sarcev backed up this notion with his recent comments during this interview. This is becoming a growing problem in bodybuilding and it is dangerous for all involved.
“Back in the 90s, it was pharmaceutical grade. You get something that is from the pharmacy. You know what you’re taking. Now, it’s underground, god knows. Like Chris said, you have some names that you can’t even pronounce.
There are many issues that athletes believe need to be fixed when it comes to bodybuilding and PEDs are at the forefront. It will be interesting to see if these problems can be fixed and the overall health of the competitors can improve.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Nicolaas du Preez Reaches Competition Best With 926-Pound Squat In Training
Nicolaas du Preez reached a familiar number in a training session.
Nicolaas du Preez seems to be taking his training to the next level and could be ready to return to competition. Despite not competing in a sanctioned competition since March 2021, du Preez has been able to maintain his huge numbers and showed it off with a 420kg (926lb) squat in training.
This was not a raw lift by du Preez considering that he used knee wraps, a lifting belt, and wrist straps. During competition, du Preez intends to compete raw with wraps. This 926-pound lift matched that of his competition-best to this point. The bar was a bit shaky but du Preez made this lift look easy, meaning there might be plenty more in the tank.
“420 ?▪️Wasted a lot of energy, at several instances, that’s all I can say. Still moved well so eh ??♀️▪️Last squat before #EliteRaw. Time to rest up. 12 days out”
Nicolaas du Preez has been training for the 2022 RPC Elite Raw powerlifting competition. This will take place on May 14 in South Africa. du Preez is looking shredded as he continues to prepare for competition. He has been able to maintain a bodyweight of 275 pounds as he inches closer and closer to the event.
Competing in the 125kg weight class, du Preez has a chance to do something that only two other men has done. Zahir Khudayarov and Eric Lilliebridge are the only competitors from this division to total over 1,050kg (2,315lb). When looking at some of his recent lifts, du Preez has a chance to reach this mark.
In recent training sessions, Nicolaas du Preez has put up some big numbers. Aside from this squat, du Preez has reached a 255kg (562.5lb) bench press and 405kg (893lb) deadlift. In his career, du Preez has competed in six competitions and is undefeated to this point.
Nicolaas du Preez Competition Best Lifts
Squat: 420 kg (925.9 lbs) – 2021 WPC-SA Power Wars
Bench Press: 245 kg (540.1 lbs) – 2021 WPC-SA Power Wars
Deadlift: 385 kg (848.7 lbs) – 2019 WPC-SA Power Wars
Total: 1030 kg (2270.7 lbs) – 2019 WPC-SA Power Wars
Nicolaas du Preez will plan to compete in his next competition raw in the 125kg division. This could be a special night if he is able to reach some new heights in the division and for his personal career.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Can A Healthy Cereal Really Affect Bodybuilding Goals?
Is cereal an under-rated food in your diet?
We’ve all heard that breakfast is the most important meal of the day, and if you are someone who doesn’t particularly enjoy eating early in the morning, a healthy cereal may just change your mind. As bodybuilders, we are mindful of what we eat. Traditionally, cereal has that reputation of being either dry and bland, or jam-packed with sugar. And both of those sound miserable.
But companies have begun to produce cereal that can actually work for your gains and taste great. A healthy cereal doesn’t have to be boring. It can be something that you will want to enjoy at any time of day, whether that be for breakfast, a mid-morning snack, or something even pre- or post-workout to give you fuel and fire you up.
But what do you look for in a healthy cereal? How do you decide what is best for your bodybuilding gains when you think so hard about what you consume? A healthy cereal that is actually worth your time and money may seem difficult to find, but it is easier now more than ever. As companies have evolved, so too have their products to match your intended goals.
Let’s take a closer look at cereal. The benefits of it, what to look for, how it can help your bodybuilding goals, and we will even offer up one of our favorites so you can get started without the hassle of having to look.
Benefits Of Cereal For Bodybuilding
A good cereal will provide for load of benefits and aid in those bodybuilding goals. But knowing the benefits may just change your mind if you feel unsure about what a healthy cereal can actually do for you.
Aid in muscle growth: Something high in protein with a good ratio of carbs and fat will give your body the necessary tools to boost growth and increase overall size.
Pump you with nutrients: Give your body the proper nutrients including things like protein, carbs, fat, vitamins, minerals and other micronutrients to stay healthy overall and make sure you get that daily intake of everything (1).
Keep you full: With the right balance of macronutrients, a good cereal will keep you full and improve gains all while helping you manage your weight better.
Enhance recovery: Work to replenish glycogen stores after workouts and fuel your muscle cells to bounce back faster to ensure a more efficient recovery (2).
What To Look For In A Healthy Cereal
Knowing what to look for in a healthy cereal can make or break your gains. Ingredients matter and the nutritional label cannot lie. Something that is healthy will actually be healthy and not just some marketing ploy. Here are some things to consider when looking for your healthy cereal:
Amount Of Protein
Protein is obviously essential for seeing great gains and a cereal worth you time will be packed with protein to not only help keep you full, but continue to pump you with protein as you seek to hit your daily limit. Plus, this is a good source of fuel if you are taking this pre- or post-workout.
Other Macros
The ratio to other macronutrients is something to consider as well for something high in fat and carbs will derail the amount of protein. Carbs may be a given, which is okay within reason, but for those following certain diets, like keto, ensuring low net carbs will keep you on track.
Amount Of Sugar
So many of those fun cereals are packed with sugar which is obviously a gains killer. By working with something low in sugar, yet still great tasting, you can find a healthy cereal you will enjoy. Don’t settle for something just because your experience in the past may have not been great.
Going off taste, make sure you have a great tasting cereal to aid in all your goals. To tie into sugar, it is possible to find something tasty without it being pumped with sugar. A variety of flavors will keep you coming back for more and you won’t be disappointed by the results.
How Cereal Can Help Those Bodybuilding Goals
Ultimately, a healthy cereal will offer nutrients and a great balance of macronutrients to help those bodybuilding goals so you see the best gains possible. With great taste and the ability to provide for a host of benefits, you will find that a healthy cereal is what you need to feel good and perform even better.
Featured Cereal For Bodybuilding
We wanted to share a great cereal so you can get started on your way without the fear of having to comb through an endless amount of products. Knowing what to look for and having a product to compare to, you can better tackle those goals for the better.
Magic Spoon
Magic Spoon is everything you want out of your cereal in terms of taste and texture. With 11g protein, this low carb cereal has 0g sugar to provide a healthy option.
Magic Spoon is everything you want out of your fitness cereal as it looks and tastes like all your favorites. Packed with 11g protein per serving, this cereal is perfect of breakfast or a post-workout meal. Being low carb and keto-friendly, you have 0g sugar per serving making this cereal conducive to virtually all diets. With all ingredients being non-GMO and gluten-free, as well as being free from anything artificial, you know exactly what is in your cereal so as to not ruin a great product.
Price: $39.00/4 Boxes
Check out our list of the Best Cereals for more great healthy cereal options!
Wrap Up
A healthy cereal has the ability to take your gains to the next level and with the right approach, plus knowing what to look for, you can better tackle any and all of those goals. Your gains matter and you as a dedicated bodybuilder and athlete know what it takes to succeed. By putting a priority on your health and wellness, a healthy cereal is exactly what you need for breakfast, a mid-morning snack, or for that pre- and post-workout fuel to keep your powered for any workout.
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
Fayet-Moore, Flavia; McConnell, Andrew; Tuck, Kate; Petocz (2017). “Breakfast and Breakfast Cereal Choice and Its Impact on Nutrient and Sugar Intakes and Anthropometric Measures among a Nationally Representative Sample of Australian Children and Adolescents”. (source)
Kammer, Lynne; Ding, Zhenping; Wang, Bei; Hara, Daiske; et al. (2009). “Cereal and nonfat milk support muscle recovery following exercise”. (source)
James Hollingshead Hits Insane 750Lb Squat in Recent Leg Day Training
James Hollingshead squat some insane weight in recent leg day training.
In a recent leg day training session standout UK bodybuilder James Hollingshead hit at 750lb squat. The talented competitor looks to build some incredible wheels as he attempts to qualify for the 2022 Olympia.
James Hollingshead has all the attributes of a top level champion. He has a balanced and well built physique that rivals everyone at the top of the division. With the ingredients to become a top level champion, Hollingshead is hoping to make good on all his potential. That said, his days could be numbered in the bodybuilding game.
Making the Best of His Time
James Hollingshead isn’t long for the competitive bodybuilding scene. Just like a smart prize fighter who knows when to get of the game quick, Hollingshead is taking a similar approach to his bodybuilding career. He’s already stated that he plans on retiring from the game sooner rather than later and it makes a ton of sense. When you consider how many bodybuilders have passed away in the last few years you understand the sentiment.
So rather than rest on his laurels James Hollingshead is pushing himself harder than ever. While he still hasn’t been qualified for the 2022 Olympia, Hollingshead has been hard at work in the gym making quality preparations. From the looks of things he’s made some solid improvements and continues to impress.
Fasted abs and thigh this morning after a little 35 minute bike
Happy with this shot
Heavy Leg Day Training
Bodybuilding isn’t a game you can play forever. As such James Hollingshead is pushing himself harder than ever. As such Hollingshead has decided to improve on an attribute that he already was strong in: the leg department.
In a recent training James Hollingshead pushed a tremendous amount of weight. Hollingshead hit a 750lb squat in his recent training. He even hit 661lbs for 9 reps in the same training session.
Squats today at @kingsgymofficial
2 sets 1 heavy 1 reps
James Hollingshead has all the potential in the world. The question is can he become an Olympia champion before he hangs it up.
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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.
National Bodybuilding Co. Pre-Workout Review
Feeling like your gym sessions could use a push?
In this article, we’ll be inspecting one of the most advanced pre-workout supplements we’ve come across – National Bodybuilding Co. Stage Ready Pre-Workout.
In the sections that follow you’ll see why this new pre workout already has many gleaming reviews online, as we analyze its ingredients, benefits, side effects and more.
In this National Bodybuilding Co. Pre Workout Review, you’ll learn:
How it works
What’s inside?
How to take
Does it have any side effects?
We’ll also see how National Bodybuilding Co. Pre-Workout compares to other pre-workout supplements in terms of boosting energy, bumping up mitochondrial function, supporting cognitive focus, and optimizing exercise efficiency.
Try National Bodybuilding Co’s Pre-Workout Here
How Does Stage Ready Pre Workout Work?
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Stage Ready Pre Workout was specifically designed to enhance levels of strength through a combination of 13 highly researched ingredients in their clinical doses.
As a result, National Bodybuilding Co. Pre Workout is for advanced bodybuilders and athletes aiming to extend their workout time and get to their fitness goals in the fastest way possible naturally.
Okay, that sounds great. But you may still wonder; “how exactly does Stage Ready Pre-Workout work?”
It boosts your training in four main ways:
Buffers and hydrates muscle tissue – National Bodybuilding Co. Pre Workout is specifically formulated to increase training capacity and extend the time to exhaustion. Essentially, enabling you to train harder for longer.
Raises Nitric Oxide (NO) blood levels – NO is a natural compound that widens and dilates your blood vessels. This offers an immediate benefit of fuller muscle pumps, but also supports muscle building over the long-run by increasing nutrient & oxygen delivery into the tissue.
Optimizes Cellular ATP Production – National Bodybuilding Co. Pre Workout contains ingredients that support the function of mitochondria, small energy powerhouses found in every cell of your body. More efficient mitochondria = more energy = better overall performance.
Enhances neurotransmitter synthesis – Neurotransmitters, your brain’s chemical messengers, are crucial for many things, including keeping you focused and in good mood. The ingredients in National Bodybuilding Co. Pre Workout work in synergy to promote dopamine and epinephrine, two catecholamine neurotransmitters that provide you with clean and sustained mental focus.
Ingredients
So, what’s exactly inside National Bodybuilding Co. Pre-Workout that makes it work so well? Here’s a quick overview:
Vitamin B1 (5mg)
Vitamin B12 (2.4mcg)
L-Citrulline Dl-Malate (5g)
Agmatine Sulfate (1.5g)
Beta-Alanine (1g)
N-Acetyl Cysteine (NAC) (500mg)
L-Tyrosine (400mg)
Coconut Water Powder (Cocus Nucifera) (300mg)
Citicoline (CDP-Choline) (250mg)
Caffeine Anhydrous (150mg)
Vaso6™ Green Tea Extract (150mg)
Infinergy™ Dicaffeine Malate (100mg)
TeaCrine® (Theacrine) (50mg)
All 13 ingredients are safe and natural, and are well within their clinically researched doses. Also, you’ll notice that this pre workout isn’t a proprietary blend.
Proprietary blend involves mixing multiple ingredients and labeling them as a single value. This means you can see the total dose of these combined ingredients, but not their individual doses. Apart from ruining the credibility of its manufacturers, proprietary blends also make you unable to assess the supplement for safety.
None of this can be said for National Bodybuilding Co. Stage Ready Pre Workout, which is 100% transparent.
Here’s the breakdown of the ingredients inside…
Vitamin B1
Also known as Thiamine, vitamin B1 is a key ingredient for helping your body convert carbs and fats into energy. Found in foods such as tofu, asparagus and peas, B1’s effects are most noticeable when you’re on a cut and low on energy.
Vitamin B12
A water-soluble nutrient, vitamin B12 optimizes human performance in a number of ways. One, by promoting the synthesis of the myelin sheath in the brain, which leads to faster signaling between brain cells. [2] Secondly, vitamin B12 can increase oxygen delivery into your muscles, leading to improved overall performance.
We also like that National Bodybuilding Co. Pre Workout has a highly bioavailable form of the vitamin – Methylcobalamin.
L-Citrulline Dl-Malate
Citrulline turns into Arginine in your kidneys, which results in increased nitric oxide plasma levels.
If you read the “how it works” section above, then you’re aware that NO is a vasodilator that boosts blood flow – making Citrulline one of the best ingredients for muscle pumps. [3]
Agmatine Sulfate
You could say Agmatine is a natural painkiller. This amino acid metabolite can reduce pain perception by acting as a neurotransmitter in the brain.
You’ll notice this effect the most when doing high-rep exercises – Agmatine helps reduce ‘the burn’ and pain in the muscles, helping you to plow through with intensity.
Beta-Alanine
Beta-Alanine naturally breaks down into another molecule – carnosine – in your body. Carnosine is an anti-aging molecule known for buffering the build up of acid in muscles, allowing you to train for longer.
But not all of Beta-Alanine’s benefits come from its baby molecule, carnosine. Beta-Alanine has some benefits of its own – such as being shown to promote lean muscle hypertrophy. [1]
N-Acetyl Cysteine (NAC)
NAC helps your body make more glutathione, the mother of antioxidants. Recharging your glutathione levels has many health benefits. For one, you’ll be healthier as your liver will be able to process toxins more efficiently. In the context of bodybuilding and mental focus, NAC can help the brain work better by reducing irritability, mood swings, and brain fog.
L-Tyrosine
Tyrosine is a natural amino acid found in many foods, and a precursor to your brain’s catecholamine chemicals.
These catecholamines – dopamine, epinephrine, norepinephrine – are responsible for keeping you awake, alert, and focused. They also increase energy demands and put your metabolism into high gear.
However, things like stress, hard training and sleep deprivation can quickly drain your catecholamine reserves. Tyrosine helps prevent this by recharging your catecholamines. Keeping your cognitive performance high under mentally demanding situations.
Coconut Water Powder (Cocus Nucifera)
We like this ingredient.
Coconut water is a good source of natural electrolytes that keep your muscles nourished and strong. These include potassium which, in addition to balancing blood pressure, also helps alleviate muscle cramps.
It’s refreshing to see coconut water (no pun intended) picked over sugar-laden sources, as it’s vastly superior at boosting athletic recovery.
Citicoline (CDP-Choline)
CDP-Choline is a brain nutrient that helps strengthen and repair your neurons. It also helps the brain make more chemicals that regulate attention, recall and learning. CDP-choline is the most superior form of choline in terms of its brain bioavailability. [4]
Caffeine Anhydrous
Caffeine is a staple in any great pre workout. And we like to see that it is dosed optimally in National Bodybuilding Co. Stage Ready Pre-Workout.
With 150mg per serving, you’ll be burning more fat for energy and enjoying higher levels of focus, without the ‘crash’ afterwards.
Vaso6™ Green Tea Extract
Vaso6 is a premium, patented quality extract of green tea. With tons of research behind its positive effects on human health, it’s now well-known that green tea can reduce inflammation and protect muscle tissue from catabolism, as well as helping your body to recover faster from injuries. [5] Did we mention that green tea helps you burn more calories, too?
Infinergy™ Dicaffeine Malate
Dicaffeine malate is also known as ‘no-crash caffeine’. Its effects are exactly what the name suggests. It provides a smooth energy buzz that lasts up to 6 hours and doesn’t lead to any of the infamous caffeine’s side effects. Since Di-caffeine malate’s effects last so long, you’ll have plenty left in the tank for other daily activities after your workout.
TeaCrine® (Theacrine)
TeaCrine® is a patented ingredient that contains more than 98% pure theacrine, a compound that can be found naturally in some foods.
Structurally, theacrine looks and acts similarly to caffeine. However, it has one key advantage over caffeine, and that is that it leads to less tolerance over time. It also provides a cleaner energy that doesn’t cause a crash afterwards.
Our thoughts on the ingredient formula:
We like the choice of ingredients in National Bodybuilding Co. Pre Workout. It will have a powerful yet smooth effect on your energy levels. The stimulants are dosed intelligently which makes this formula safe even if you don’t usually tolerate caffeine very well.
National Bodybuilding Co. Pre Workout Dose
Taking 1 scoop (11.2g) of National Bodybuilding Co. Pre Workout before your gym sessions helps to boost all aspects of training performance:
Muscle pumps
Training intensity & endurance
Cognitive focus
Within 30 minutes of ingestion you should feel a rise in your energy levels that will last you throughout the workout, and after it. You’ll also notice an increase in vasodilation from Citrulline, along with enhanced sense of mental clarity.
If you’re new to pre workouts, the manufacturers recommend starting with only half a scoop to assess your tolerance. If you want to take it to the next level, you can easily bump up the dose for your next workout!
Pros
Full 30 day supply
Naturally sourced
Features 13 clinically researched ingredients
Intelligent dosing – optimized for results, and safe at the same time
Keeps the energy levels steady throughout the workout without the crash
Easy to modify the dose depending on how strong you want it to be
Fast tracked shipping
Cons
Premium price
Only ships to USA customers
Only available directly from National Bodybuilding Co.’s website
Conclusion
This concludes our National Bodybuilding Co. Pre Workout review.
This pre workout contains some of the best ingredients currently available on the market. They’ve been smartly dosed to ramp up your energy levels, enhance motivation & focus, and provide those satisfying muscle pumps.
National Bodybuilding Co. Pre Workout is ideal if you’re in need of something to help you push that extra mile in the gym.
Although it’s not the cheapest pre workout around, the fact that it contains naturally sourced ingredients, mixes easily, and has great fruit punch flavor make it an excellent value for money nonetheless.
Try National Bodybuilding Co’s Pre-Workout Here!
References
Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, Harris RC, O’Kroy J. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2007;32(3):381-6. doi: 10.1007/s00726-006-0474-z. Epub 2006 Nov 30. PMID: 17136505.
https://examine.com/supplements/vitamin-b12/
Moon JR, Vogel RM, Falcone PH, et al. A comparison of citrulline and arginine for increasing exercise-induced vasodilation and blood flow. J Int Soc Sports Nutr. 2015;12(Suppl 1):P6. Published 2015 Sep 21. doi:10.1186/1550-2783-12-S1-P6
Arenth PM, Russell KC, Ricker JH, Zafonte RD. CDP-choline as a biological supplement during neurorecovery: a focused review. PM R. 2011 Jun;3(6 Suppl 1):S123-31. doi: 10.1016/j.pmrj.2011.03.012. PMID: 21703569.
Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial effects of green tea: a literature review. Chin Med. 2010;5:13. Published 2010 Apr 6. doi:10.1186/1749-8546-5-13