Blog
2022 GRL PWR Pro Results
Ashlyn Little wins Bikini at the 2022 GRL PWR Pro!
The 2022 GRL PWR Pro took place over the weekend in Orlando where Bikini competitors were vying to earn qualification to the 2022 Olympia. In the end, it was Ashlyn Little who remained in top shape winning the event!
Little already has qualification to the Olympia but was able to register her third victory of the year so far. She was also victorious during the Charlotte Pro and World Klash Pro. Little is now a two-time champion at the GRL PWR Pro, winning the event in 2021 as well.
Bikini has become a huge division in bodybuilding with the field size growing each year. Little has been able to build a championship physique and is gaining momentum into the summer. On Instagram, Little claimed that this was the best package that she brought on stage. This helped her edge the likes of Jennifer Nicole Dolias and Lawna Dunbar.
The full results from the show have been announced! Check out the full results along with an official score card from the action in Orlando over the weekend!
2022 GRL PWR Pro Breakdown
First Place – Ashlyn Little
Second Place – Jennifer Nicole Dolias
Third Place – Lawna Dunbar
Fourth Place – Marcia Goncalves
Fifth Place – Sierra Swann
Sixth Place – Cassandra De La Rosa
Seventh Place – Peyton Hunton
Eighth Place – Gabriella Mohamed
Ninth Place – Jodie Yunker
Tenth Place – Janine Herrera
2022 GRL PWR Pro Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2022 GRL PWR Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Stevenson vs Valdez, Taylor vs Serrano, Font vs Vera Fight Results
Get boxing and UFC fight results now!
There are multiple interesting match ups going done this Saturday night. In the boxing realm we have the men’s featherweight battle between Shakur Stevenson vs Oscar Valdez. Also Irish stand out boxer Katie Taylor will go to war with the talented and dominant Amanda Serrano for the unified female light weight titles.
But boxing isn’t the only event on display tonight. UFC on ESPN 35 features a main event catch weight bout between Marlon Vera and Rob Font. All three events have tremendously high stakes. Which fighters will succeed tonight?
Katie Taylor vs Amanda Serrano
Katie Taylor defeats Amanda Serrano by split decision.
Shakur Stevenson vs Oscar Valdez
You don’t want to miss this card ?
?BIG TIME BOXING?
TBA
Rob Font vs Marlon Vera
Two top-10 bantamweights look to join the title conversation at #UFCVegas53 ?
TBA
Did you watch the fights tonight?
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 Grl Pwr Pro Championships Scorecards
2022 Grl Pwr Pro Championships Scorecards | IFBB PRO
2022 Emerald Cup Pro Masters Scorecards
2022 Emerald Cup Pro Masters Scorecards | IFBB PRO
2022 Arnold Classic South America Scorecard
2022 Arnold Classic South America Scorecard | IFBB PRO
2022 Arnold Classic South America Results
Rafael Brandao was victorious during the 2022 Arnold Classic South America!
The 2022 Arnold Classic South America took place in Brazil about five weeks after competitors took the stage in Columbus, OH to open the bodybuilding season. Now, the action traveled to Brazil to see who would earn yet another bid to the 2022 Olympia. In the end, it was Rafael Brandao who was victorious in Men’s Open.
Brandão took the stage as the favorite in the event and looked the part early on. After pulling his name out of the action in Columbus, Brandão was able to bounce back in Brazil. This is a competition that he is familiar with, finishing as the runner-up in 2019. This is now his second professional victory. The first came last season when he was victorious during the Romania Muscle Fest.
Sibusiso Kotel came in as a dark-horse competitor having competed in shows such as the Vancouver Pro and Chicago Pro in his career. Kotel showed a strong physique and will make some noise on the biggest stage soon. In a strange development, Kotel was not present during the prejudging on Saturday night. He was featured during the Final round but did not receive a full score.
The full results from the show have been announced. This was a show with just one division, Men’s Open, leading the way. Below, check out the full results from the action along with the official score card from the event!
2022 Arnold Classic South America Full Results
Men’s Open
First Place – Rafael Brandao
Second Place – Vitor Hugo Boff
Third Place – Thiago Lins
Fourth Place – William Martins
Fifth Place – Emir Omeragic
2022 Arnold Classic South America Official Score Card
Coming soon!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 INBA PNBA Pro/Am Philip Ricardo Legends International
Anthony Collier wins INBA PNBA Pro/Am Philip Ricardo Legends International!
The 2022 INBA PNBA Pro/Am Philip Ricardo Legends International took place on Saturday, April 30, 2022, in Dumfries, Virginia. Anthony Collier came in strong and won the Pro Men’s Bodybuilding Open category!
Philip Ricardo Legends International
Philip Ricardo Jr. hosts Philip Ricardo Legends International. For decades, he has been an INBA PNBA natural bodybuilder, and he’s a 4x Natural Olympia champion. Ricardo Jr. is promoting the event, and it’s his eight-year hosting it – since 2014. It’s a Pro/Am (professional and amateur) show.
Ricardo Jr. says this year will be a good turnout since many top natural bodybuilding competitors will be there, including Rebekah Rasmussen – 2021 Natural Olympia Bikini Divas Masters and Bikini Divas Ms. America champion.
2021 Natural Olympia Classic Physique champ Derek Joe will be a judge. And also, 2021 Natural Olympia Sports Model champ Danielle Bouldin will be a judge, and her husband, Anthony Bouldin, will be the head judge.
Below is a GI exclusive interview of Philip Ricard Jr. In the interview, he gives a brief overview of the 2022 INBA PNBA Philip Ricardo Legends International competition.
[embedded content]
Standout Competitors and Prizes
$500-$1000 cash and a 6 Pack Fitness bag (meal prep bags) were awarded to the top competitors. As Philip Ricardo Jr. recited, many talented natural bodybuilders showed up for this big event.
Pro Men’s Bodybuilding winner Anthony Collier took home the biggest prize receiving $1000 and a 6 Pack Fitness bag. Natural Olympia Tattoo champion Ken Ross won multiple divisions, including Ink/Tattoo, Classic Physique Masters (40-49), and Classic Physique Grand Masters (50+). Teenager Alexis Smolinski performed well in multiple categories. She received second place in the Figure Open and was granted her pro card.
Below is a clip from the INBA PNBA Instagram page showing off the 6 Pack Fitness bags awarded.
INBA Competition Special Awards and Pro Qualification
Philip Ricardo Jr. Legends International was a chance for professional and amateur natural bodybuilders to shine. Each INBA (amateur) natural bodybuilder competition welcomes all levels of fitness and bodybuilding. INBA athletes compete to get a PNBA qualification, which is a chance to compete as a professional athlete in the PNBA league. Alexis Brynes, Jenni Davidson, Alexandrea Blankenship, and Ashely Smolinski received a PNBA pro qualifier card at Pro/Am Philip Ricardo Legends International.
The INBA PNBA also offers special/bonus awards. Pro/Am Philip Ricardo Legends International’s special awards included INBA Shield, PNBA Championship Belt, Most Muscular, Best Presentation, Most Symmetrical, and a Pro-qualified Sward.
The results from the show have been announced. Below is the full breakdown of the 2022 INBA PNBA Pro/Am Philip Ricardo Legends International.
2022 INBA PNBA Pro/Am Philip Ricardo Legends International: All Division Winners
Men
Pro Men’s Bodybuilding – Open: Anthony Collier
Pro Men’s Physique – Open: Cedric Reed
Fitness – Kids (6-12): Jonah Goldwin
Ink/Tattoo: Ken Ross (Australia)
Men’s Sport Model – Open: Mengelo Cadet
Men’s Bodybuilding – Masters (40-49): Mark Troiano
Men’s Bodybuilding Grand Masters (50-59): Stephen Rogers
Men’s Bodybuilding – Super Ultra Masters (70-79): Tony Herrington
Men’s Bodybuilding Open: Mark Troiano
Classic Physique – Masters (40-49): Ken Ross (Australia)
Classic Physique – Grand Masters (50+): Ken Ross (Australia)
Classic Physique – Open: Elijah Irabor
Men’s Physique – Jr Masters (35-39): Omar Owens
Men’s Physique – Novice: Albert Smolinski
Men’s Physique – Open: Omar Owens
Pro Men’s Bodybuilding – Grand Masters (50+): Revaz Gagnidze
Pro Men’s Bodybuilding – Masters (40-49): Christian Kellenberger (Germany)
Women
Pro Women’s Sport Model – Open: Jennifer Nutter
Pro Figure – Open: Sherrie Bingham
Pro Angels: Jennifer Nutter
Pro Bikini Divas – Masters (40+): Misti Weatherford
Pro Bikini Divas – Open: Misti Weatherford
Sport Model – Masters (40-49): Jenni Davidson
Women’s Physique – Open: Lisa Duggan (Ireland)
Figure – Novice: Audrey Carryl
Figure – Open: Audrey Carryl
Evening Gown: Misti Weatherford
Wellness: Alexandrea Blankenship
Bikini Divas – Teen (18-19): Alexis Smolinski
Bikini Divas – Masters (40-49): Jenni Davidson
Bikini Divas – Open: Alexis Brynes
Special Awards
INBA Shield: Matheus Daidone (Brazil)
PNBA Championship Belt: Oscar Mendoza, Misti Weatherford
Most Muscular: Christian Kellenberger (Germany)
Best Presentation: Lisa Duggan (Ireland)
Most Symmetrical: Jennifer Nutter
Pro-qualified Sward: Alexis Brynes
All Division Winners
Pro Men’s Bodybuilding – Open
First Place – Anthony Collier
Second Place – Christian Kellenberger (Germany)
Third Place – Siah-ra Ausar
Fourth Place – Oscar Mendoza
Pro Men’s Physique – Open
First Place – Cedric Reed
Second Place – Steven Crawford
Fitness – Kids (6-12)
First Place – Jonah Goldwyn
Ink/Tattoo
First Place – Ken Ross (Australia)
Men’s Sport Model – Open
First Place – Mengelo Cadet
Men’s Bodybuilding – Masters (40-49)
First Place – Mark Troiano
Second Place – Stephen Rogers
Men’s Bodybuilding Grand Masters (50-59)
First Place – Stephen Rogers
Men’s Bodybuilding – Super Ultra Masters (70-79)
First Place – Tony Herrington
Men’s Bodybuilding Open
First Place – Mark Troiano
Second Place – Matheus Daidone
Third Place – Stephen Rogers
Classic Physique – Masters (40-49)
First Place – Ken Ross (Australia)
Classic Physique – Grand Masters (50+)
First Place – Ken Ross (Australia)
Classic Physique – Open
First Place – Elijah Irabor
Second Place – Matheus Daidone (Brazil)
Third Place – Alex Gonzalez
Fourth Place – Jonathan Arocho
Fifth Place – Harrison Valerio
Sixth Place – Albert Smolinski
Men’s Physique – Jr Masters (35-39)
First Place – Omar Owens
Men’s Physique – Novice
First Place – Albert Smolinski
Men’s Physique – Open
First Place – Omar Owens
Second Place – Michael Ricardo
Third Place – Mengelo Cadet
Fourth Place – Albert Smolinski
Pro Men’s Bodybuilding – Grand Masters (50+)
First Place – Revaz Gagnidze
Second Place – Ken Ross (Australia)
Pro Men’s Bodybuilding – Masters (40-49)
First Place – Christian Kellenberger (Germany)
Second Place – Siah-ra Ausar
Pro Women’s Sport Model – Open
First Place – Jennifer Nutter
Pro Figure – Open
First Place – Sherrie Bingham
Second Place – Lisa Duggan (Ireland)
Pro Angels
First Place – Jennifer Nutter
Pro Bikini Divas – Masters (40+)
First Place – Misti Weatherford
Second Place – Rebekah Rasmussen
Third Place – Kelly Vaupel
Pro Bikini Divas – Open
First Place – Misti Weatherford
Second Place – Rebekah Rasmussen
Third Place – Kelly Vaupel
Fourth Place – Nicole Opoku
Sport Model – Masters (40-49)
First Place – Jenni Davidson
Women’s Physique – Open
First Place – Lisa Duggan (Ireland)
Figure – Novice
First Place – Audrey Carryl
Second Place – Ashley Smolinski
Third Place – Shyanne Arocho
Figure – Open
First Place – Audrey Carryl
Second Place – Ashley Smolinski
Evening Gown
First Place – Misti Weatherford
Second Place – Kelly Vaupel
Wellness
First Place – Alexandrea Blankenship
Second Place – Ashley Smolinski
Third Place – Jeneen Houghton
Bikini Divas – Teen (18-19)
First Place – Alexis Smolinski
Bikini Divas – Masters (40-49)
First Place – Jenni Davidson
Second Place – Jeneen Houghton
Bikini Divas – Open
First Place – Alexis Brynes
Second Place – Jenni Davidson
Third Place – Jeneen Houghton
INBA Shield
Matheus Daidone (Brazil)
PNBA Championship Belt
Oscar Mendoza
Misti Weatherford
Most Muscular
Christian Kellenberger (Germany)
Best Presentation
Lisa Duggan (Ireland)
Most Symmetrical
Jennifer Nutter
Pro-qualified Sward
Alexis Brynes
Generation Iron congratulates all the astonishing competitors who earned a win at the 2022 INBA PNBA Philip Ricardo Legends International!
2022 Warrior Classic Pro Scorecards
2022 Warrior Classic Pro Scorecards | IFBB PRO
PNBA Natural Bodybuilder William Long Discloses the Best Off-Season Workout and Diet
Image via Instagram @ricecracker2487
PNBA Men’s Physique reigning Natural Olympia champ William Long discusses the best off-season workout and diet.
The workouts you do during the off-season and during the season in bodybuilding differ. During the off-season, bodybuilders typically focus on building muscle and working on their lagging muscle groups. Conversely, in-season bodybuilders are mainly cutting and dropping body fat. Professional Natural Bodybuilding Association (PNBA) Men’s Physique reigning Natural Olympia 2021 champ William Long gave some insight to Iron Man Magazine on how a top PNBA athlete’s workouts and diet look during the off-season.
William Long is a 3x Natural Olympia champ and PNBA Hall of Fame Inductee. He coined the nickname “The OG” after being the first-ever to win Pro Men’s Physique at Natural Olympia. He’s also got a multi-media contract with Generation Iron, the INBA PNBA, and Iron Man Magazine.
Off-season Regimen
William Long focuses on three things during the off-season: taking time off, diet, and training.
Taking Time Off
William Long believes taking ample time is imperative during the offseason. Long stated:
“I am a firm believer in the benefits of taking a significant period of time off from competing. It is not time off from training or from dieting. Time off is an opportunity to improve. It is time to improve on weaknesses that were exposed when on stage.”
Long doesn’t wholly take time off; instead, he hones in on his lagging body parts. He also works on posing.
Admittedly, Long states that he can make as many improvements as bodybuilders using performance-enhancing drugs during the off-season. Long gives his body the time to balance his hormones since contest prep negatively affects them. He says that you should be taking at least one year off from competing each year as a natural bodybuilder.
Diet
William Long still eats healthy during the offseason, but he’s more flexible with his diet. He’ll never turn down cookies. Long doesn’t mind not having abs and allowing himself some time off to relax. Instead, long eats more foods to train with heavier weights and grow.
William Long said:
“When it comes to the off-season diet, the goal is to gain size and in order to do that, you have to eat more.”
William Long combines reverse dieting, dirty bulking, and clean bulking during the off-season. Reverse dieting is slowly building your calories back up. And bulking is eating whatever you want to gain weight. As the name suggests, clean bulking is eating more clean foods – the foods bodybuilders eat during contest prep – to build lean muscle.
Training
William Long’s training doesn’t vary much during the off-season. He believes that the movements working for him during the contest prep are the same exercises to implement during the offseason, except with heavier weights and more intensity.
However, William notes that he cut back on cardio during the off-season. Long says:
“Now, I have tried every training protocol out there from Push, Pull, Legs to Dorian Yates’ Blood and Guts but, the one training protocol that I enjoy doing and can consistently perform is the typical “Bro Split”.
Long does a five-day split consisting of the chest, back, shoulders, legs, and arms. Below William Long says that walking lunges are a staple exercise in his routine.
https://www.instagram.com/p/CcA-zHwJ6WW/?utm_source=ig_web_copy_link
Follow us on Instagram, Facebook, and Twitter for more fitness and diet tips from the top PNBA natural athletes!
Summer Abs Made Easy
Summertime is around the corner and that means it is time to show off the abs!
Sooooo, the summertime is fast approaching and some of you may not be quite ready until those abs are at full peak.
So get ready to up your LISS morning cardio, or your afternoon HIIT, or even your post lifting elliptical and treadmill time. As exhausting as it sounds, for those who have more time, you may go to doing two sessions per day.
Be ready to adjust your diet and reduce your calories, and don’t forget 3500 calories is in 1 lb of body fat, so make it simple, just reduce your calorie consumption by 500 calories a day in order to lose 1lb of body fat per week.
But today I am not going to dwell on diet and cardio, I am going to delve into how you go about sculpting those abdominal muscles.
So how do you get your abs to look sculpted? All you have to do is follow the simple circuit routines below and they will be ready in time for the sunshine.
Ab Circuit 1
Upper Abs *
Lower Abs*
Obliques*
Weighted cable crunch
Hanging knee raise
weighted cable crunch
Sets
5
5
5
Reps
20
20
20
Times Per Week
2
2
2
Superset with stomach vacuum with 20 seconds on vacuum during each set
Then repeat again so you have repeated the circuit at least 5 times, continue to do this twice a week in conjunction with your weights routine.
How to execute each movement
Kneeling Weighted cable crunch:
To execute, attach a rope attachment to a high pulley cable, then adjust the weight accordingly on the stack.
Then grab the pulley and get into a kneeling position, your buttocks should be resting on top of your feet. Keeping your elbows bent and hands at either head height or shoulder height, crunch down as far as possible.
Pause at the bottom, then slowly return to the starting position.
Hanging knee raise:
Grip the bar with hands around shoulder width apart. Once you’re hanging with your feet slightly off the floor, slowly pull your knees up keeping your legs together.
Pause for a second, and slowly lower your knees back to the starting position.
Weighted oblique cable crunch:
Set up the high pulley cable machine by attaching a grip attachment and selecting the weight you want to use.
If you are crunching the right oblique’s then grab the left pulley grip with right hand with the handle behind your head, feet should be shoulder width apart.
Pull down your oblique as far as possible without crunching into the hips.
Stomach Vacuum:
To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs. Expand your chest, and bring your stomach in as much as possible, and hold. Imagine that you are trying to touch your navel to your backbone.
Ab Circuit 2
Upper Abs
Lower Abs
Obliques
Rectus Abdominis
Upper ab crunch reach
Windshield wipers
Landmine oblique twist
Barbell rollout
Superset with
Plank (30 seconds)
Superman plank (30 seconds per side)
Side plank (30 seconds per side)
–
Sets
5
5
5
5
Reps
20
10 per side (20 in total)
10 per side (20 in total)
10
Times Per Week
2
2
2
2
Then repeat again so you have repeated the circuit at least 5 times, continue to do this twice a week in conjunction with your weights routine.
How to execute each movement
Upper ab crunch reach:
This is pretty straight forward.
Simply lay on your back, knees bent, and raise your arms towards the ceiling and keep doing so while you are performing the crunch.
Plank: (forearm plank)
Start in a push up position, then place your forearms on the floor, and tighten the core, also ensure the quads, glutes are tight also. Keep this position for at least 30 seconds
Windshield Wipers: (on the floor)
Lie on your back on the floor with a slight bend in your knees.
I sometimes like to do these with my arms holding something behind my head.
Then tighten the glutes and engage the core, then keep both legs together, start them both on one side of your body, let’s say the left.
Then bring your feet off of the ground and bring your legs to the other side of your body while engaging the core, mimicking a windshield motion.
Ensure your legs do not touch the floor then mimic the motion and go back to the other side.
Continue in this fashion until you reach 10 reps per side.
Alternative versions:
This can also be done on a bench, aptly named the ‘sitting windshield wiper’ and also the hanging version, named the ‘hanging windshield wipers’.
Superman plank:
Set up in a high plank position then simply raise your left arm off the floor and point it out in front of you, and then also raise your right leg off the ground and keep it pointing behind you, So you are essentially mimicking Superman’s flying post, hence the name. Brace the core and hold this position for 30 seconds then switch sides
Landmine oblique twist:
Set up an olympic bar in a landmine position and add the appropriate weight.
Then raise the bar to your chest, that is the starting position.
Then while holding the bar with both hands rotate and twist your trunk from one side to the other. Ensure you engage your core while doing this movement. Do 10 reps per side.
Side plank:
Start by lying down on your side, with your feet stacked together.
Then begin by supporting your body on your right forearm and ensure the hips are kept tight and away from the floor and are in line with your feet.
Hold this position for 30 seconds then switch sides.
Alternative versions:
This can be made harder by using your hand instead of your forearm.
Barbell rollout:
Load up a barbell, and ensure the plates are able to roll so they need to be cylindrical.
Get into a kneeling position and grip the bar. Then keep the core tight and slowly roll the bar out in front of you, then use your core to bring the barbell back towards you, then repeat and go again for 10 reps
So there you have it, you have two awesome ab routines to kick your butts until summer comes around.
So until next time keep pumping!