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Complete List Of Arnold Classic South America Winners
Photo via @big_ramy Instagram, @brandon_curry Instagram, and @kaigreene Instagram
All the winners of Arnold Classic South America to have walked the stage and won.
We all know the name; Arnold Schwarzenegger. A legend in the bodybuilding community, his Arnold Classic event took the world by storm and athletes far and wide would come to compete and walk one of the biggest stages in bodybuilding and the chance to win this top prize. Now with more and more athletes involved with the sport, and the sport’s popularity on the rise as well, the Arnold Classic has since expanded around the world in places like Australia and the United Kingdom.
With this event held in South America, the Arnold Classic opens up a new market, albeit not as popular as some of the others, but still a great event full of real competition and great physiques. It might not compare to the show in Columbus, Ohio, but it certainly is an event that holds some clout in the bodybuilding world.
This contest is set to take place on April 29-30 in São Paulo, Brazil as competitors continue down the road to the 2022 Mr. Olympia contest. With a line-up of about 6 athletes, who knows what will happen down in Brazil when these mass monsters take the stage to compete.
Arnold Classic South America Winners
Brandon Curry- 2013
Steve Kuclo- 2014
Mamdouh “Big Ramy’ Elssbiay- 2015
Kai Greene- 2016
Lukas Osladil- 2017
Fabricio Moreira- 2018
Juan Morel- 2019
Brandon Curry (2013)
Health and fitness was always a part of Brandon Curry and his routine. A football player early on, he switched his focus to bodybuilding and began competing in shows. This win at the Arnold Classic South America came a few years after his NPC runs where for a few years he switched between the light-heavyweight class and heavyweight division.
He would go on to win the Arnold Classic and Mr. Olympia, placing himself in Olympia’s history books and a top competitor on the bodybuilding circuit. Despite his thick and muscular appearance, his victory came as a surprise to some but that hasn’t stopped one bit as he continues to dominate with two second place finishes at Mr. Olympia in 2020 and 2021 and a first place finish at the 2022 Arnold Classic.
Steve Kuclo (2014)
Steve Kuclo was a hockey player doing everything he could to better his athletic ability. So, he hit the gym and naturally his passion for bodybuilding grew. He first competed in 2004 and would win a string of teen competitions and through training and competing, finally got his pro card in 2011. But his big win came at the Arnold Classic South America when he proved to himself he could compete with the best.
After this contest, he started training with pro coach George Farah and continued to strive towards a top finish at Mr. Olympia. Landing in the top ten only once in 2014, he continues to find self-improvement on his mission for success.
Mamdouh “Big Ramy’ Elssbiay (2015)
Mamdouh Elssbiay, better known as Big Ramy, earned his pro card just three years after he started training. His pro debut was at the New York Pro, which he won in 2013. 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. He continued a great run with winning this event and proved he would be a real force in future years to come.
He slowly climbed the ranks of Olympia finishes until finally teaming up with bodybuilding legend, Dennis James, and putting a new emphasis on his training. He finally reached that top spot in 2020 and repeated in 2021 taking home the Olympia top prize.
Kai Greene (2016)
Kai Greene took on the pro circuit in 2004 and had a string of success leading into the earlier 2010’s. 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.
Related: A Complete List Of Mr. Olympia Winners Throughout The Years
Lukas Osladil (2017)
Lukas Osladil was lifting at an early age and he seemed destined to become a bodybuilder. Competing in a number of amateur shows, he got his pro card and opportunity in 2011 and competed in Toronto for his first ever pro show. When he moved permanently in the Open division in 2014, Osladil took his career to the next level and this win at the Arnold Classic South America contest in 2017 would kick into gear success at other competitions.
Fabricio Moreira (2018)
By 2018, the Arnold Classic South America competition was put into the IFBB Elite Pro division and Fabricio Moreira was keen on taking the top prize. He had just come off a win at the IFBB Arnold Classic South America Amateur show in the same year and was ready to take on the field of ten competitors. Moreira managed to take the top prize and this would serve to be one of, if not his biggest, win to date.
Juan Morel (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 and it wasn’t until 2019 when he strung together three huge wins at the New York Pro, Japan Pro, and the Arnold Classic South America contest.
Wrap Up
With this contest set to take place on April 29-30 in São Paulo, Brazil, fans around the world are eager to watch what will happen when these giants stalk the stage in efforts to take home the top prize. The past winners include some big names in bodybuilding and future competitors hope to put themselves right up there with them as winners of the Arnold Classic South America.
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 Big Ramy, Brandon Curry, and Kai Greene Instagram
Sadik Hadzovic Shares “Hellacious” Shoulder Workout Weeks Out From NY Pro
Weeks out from the NY Pro, Sadik Hadzovic shares epic shoulder workout.
Sadik Hadzovic shared an epic shoulder training workout that he dubbed “hellacious” in a recent YouTube video. The popular bodybuilder is making good on his promise to give it his all as he aims to return to action.
With six weeks to go until the 2022 New York Pro you can bet every athlete is pushing themselves in training. One in particular is giving it his all as he prepares himself to make his long awaited return.
Sadik Hadzovic is a household name in bodybuilding. Rising to prominence in the early 2010s, Hadzovic gained popularity out of the gate with strong showings in his first few pro shows. He would eventually go on to compete at the Olympia in the Men’s Physique division. This stint wouldn’t last forever though. Eventually Hadzovic would make the move to the Classic Physique division in its early days of inception.
Sadik Hadzovic would take third place in his initial showing at the 2016 Olympia in the Classic Physique division. Unfortunately he would drop to seventh the following year and hadn’t stepped on stage since.
Return to the Stage
All that is about to change however as Sadik Hadzovic has declared he’s making a come back. Looking to impress at the 2022 NY Pro, Hadzovic has been hard at work in the gym. He’s left no stone unturned as he hopes to make a dominant return to the stage.
In preparation for his return Sadik Hadzovic has put himself through the ringer. That includes a pretty intense shoulder workout that he recently shared on his YouTube channel.
In regards to the approach to his shoulder training, Sadik Hadzovic has this to say.
“I want to really isolate like what we talked about earlier… you’re doing laterals and focus on the laterals here. Presses, a few people emphasize.
“I find for me, it’s actually safer on the shoulder joint and it really isolates that anterior deltoid. So it’s just your traditional military presses.
“I utilize every type of presses there is… from seated military to standing hammer press…”
You can see the full work out here.
Below is a list of the exercises found in the video.
Standing machine lateral raise
Seated dumbbell side lateral raise
Reverse standing machine lateral raise
Bent over dumbbell side lateral raise
Cable front raise with rope attachment
Seated dumbbell shoulder press
Seated dumbbell hammer grip shoulder press
Seated dumbbell side lateral raise
Do you think Sadik Hadzovic will make a dominant return to the stage at the NY Pro?
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.
Krzysztof Wierzbicki Pulls Heaviest Deadlift Seen With 502.5 (1,107.8lb) Lift
Krzysztof Wierzbicki completed the lift with lifting straps and a sumo stance.
Krzysztof Wierzbicki is a Polish powerlifter that might be flirting with the heaviest deadlift of all-time. In a recent video, the powerlifter is seen completing an eye-opening 502.5kg (1,107.8lb) deadlift during a training session. He completed the lift with lifting straps and in a sumo stance.
Wierzbicki shared the video during an Instagram story. He is seen stepping up to the weight looking to build on other massive lifts accomplished recently. Just this month, Wierzbicki was seen pulling 490kg (1,080.3lb) and 461kg (1,016.3lb) on separate occasions.
While this is already an unofficial lift, where does it rank with the other deadlifts of all-time?
Anytime a lift of this caliber is achieved, Eddie Hall and Hafthor Bjornsson have to be mentioned. Hall became the first strongman to achieve the ultimate 500kg club, setting a new world record at the time. This was later broken by Bjornsson, who set a new mark with a lift of 501kg.
Both Hall and Bjornsson are former World’s Strongest Man champions and considered two of the best to ever do it. Bjornsson’s deadlift world record has stood since May 2, 2020.
When looking at the lift accomplished by Krzysztof Wierzbicki, there are a few glaring differences. First, this was done in a training session and not a sanctioned competition. Second, Wierzbicki approaches the bar with a sumo stance rather than a conventional stance. This has become a controversial topic in deadlifting because of the differences in the stance.
The sumo stance allows the lifter to get a wider base and the weight does not have to travel as far. Sumo stances are not legal in strongman, which is why both Hall and Bjornsson use conventional styles. Wierzbicki does not compete in strongman at this time.
The lift accomplished by Wierzbicki was achieved a bit more raw than that of Hall and Bjornsson. This is not considered a completely-raw lift because Wierbicki did use straps. However, he did not have a lifting suit on at the time. Danny Grigsby recently achieved the heaviest deadlift in a powerlifting meet. This was a 465kg (1,025.2lb) lift during the Virginia Beach Classic 2 in March.
It is unknown if Krzysztof Wierzbicki would be able to approach the numbers of Hall and Bjornsson with a conventional stance but nonetheless, this is an impressive lift regardless of stance.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hardcore Truth: Are Misleading Supplement Companies Hurting Natural Bodybuilder Careers?
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Johnnie O. Jackson discusses what it really means to be a natural bodybuilder in a world with misleading supplement companies and unknown banned substances.
While not as popular as major untested leagues such as the IFBB Pro or Elite Pro leagues – natural bodybuilding has been seeing a resurgence, possibly due to the increased fears around athlete health. The leading league in the natural bodybuilding space, the INBA/PNBA, has touted the most rigorous testing to ensure a fair and natural competitive space to great success. But being natural today might be more complicated than in any other time in bodybuilding history. Why? In our latest episode of Hardcore Truth, Johnnie O. Jackson discusses misleading supplement labels and how that may undercut the goals of a natural bodybuilder.
Johnnie O. Jackson is a lover of bodybuilding whether it is natural or untested. So he’s followed and seen interviews with natural bodybuilders to get a better understanding of their world. Jackson notes that most natural bodybuilders like to wear their natural status as a badge of honor. There’s nothing wrong with that, Jackson argues, but he does worry about what it means to be natural in the modern fitness space.
Are misleading supplements hurting natural bodybuilders?
Specifically, Johnnie O. Jackson is worried about the transparency of supplement products and what ingredients are really included. As many may know, the supplement industry has a bit of a grey area in regards to banned substances. It’s a companies responsibility to ensure all ingredients are legal and not banned. But this list is changing literally every year A popular substance for a company can suddenly be banned due to a change in regulations for a certain ingredient.
Most companies comply, but there has been proof that this is not always the case. The recent major headlines involving Blackstone Labs selling products with banned substances is an example of this. Beyond the legality and the massive sentencing that came with this case – there are also millions of customers who consumed the products trusting the brand. Not knowing they were ingesting banned substances.
Take this notion over to natural bodybuilding – and you can see the problem. These athletes are not trying to break the rules but perhaps they are unknowingly due to misleading labels and misleading companies. Johnnie O. Jackson wonders how many natural bodybuilders walk around truly believing to be natural only to unknowingly be ingesting banned substances. Even worse, how many natural bodybuilders end up testing out of a competition due to unknown banned substances in a product?
This issue is larger than just natural bodybuilding. In MMA, there have been a small handful of athletes who later fail drug tests – seemingly due to a banned ingredient that they were unaware was in an over the counter supplement. Some of this is not illegal either. Some supplements that are banned in the MMA might not be banned by the government. If a label is not truly transparent, an athlete may accidentally take a legal substance that is banned in their sport.
For natural bodybuilding, most leagues simply do a lie detector test. These are not very effective, and by Johnie O. Jackson’s logic, could lead to many bodybuilders passing and competing with unknown banned substances in their system. Again – not on purpose but via misleading supplements.
However, the leading natural bodybuilding league, INBA/PNBA, is aware of the limitations of a lie detector test. Which is why they do WADA approved drug testing for every competition to ensure all athletes are natural. While this may prevent an unfair competition – the same misleading supplement issue can still derail honest bodybuilder careers. If an INBA or PNBA bodybuilder was using Blackstone Labs because it contained “no banned substances” – they would later fail out of competition due to the tests discovering it. In the INBA/PNBA, not only are you dropped out of the competition, you are also banned for life.
While Johnnie O. Jackson has a legitimate worry for natural bodybuilders due to the grey area of supplements – this is a fear and issue that many pro natural bodybuilders are familiar with. In fact, many pro natural bodybuilders are very vigilant for this exact reason. They are very detailed on what supplements they put into their system and do vigorous research to ensure their career (and way of life) is not derailed.
It’s a challenge, and one that shows the extreme dedication, focus, and passion of natural bodybuilders. It’s that same focus and dedication that goes into training and dieting across all of professional bodybuilding – regardless of testing status.
Wrap Up
Johnnie O. Jackson brings up a very good point that should be brought into the mainstream discussion more often. But his worry also showcases an extra layer of how dedicated bodybuilders can be depending on their goals. Hopefully this video will help educate aspiring natural bodybuilders from avoiding certain mistakes as they start their journey.
You can watch Johnnie O. Jackson’s full comments on natural bodybuilding and supplements by watching the latest episode of Hardcore Truth above. Make sure to swing by every Thursday for new episodes each week!
Nick Walker On Hadi Choopan: ‘He Has the Ability To Win The Olympia As Much As I Do’
Nick Walker believes that Hadi Choopan flies under the radar a bit in bodybuilding.
Hadi Choopan has turned into one of the best bodybuilders in the world but is there a chance that he is still a bit underrated? Nick Walker recently spoke on Choopan during a recent Q&A and feels like he is not mentioned as much as he should be.
Choopan does not appear on stage much but his preparation is up there with the best in the world. Despite Visa issues in the past, he has competed at the Olympia in each of the last three years. Choopan began competing professionally in 2013 and earned a gold medal at the Amateur Olympia in 2018. After another victory during the 2019 Vancouver Pro, Choopan finished third at the Olympia that same year. The 2020 show saw Choopan finish fourth.
In 2021, Hadi Choopan was able to make it to Orlando and many thought he showed up with the best physique. Choopan finished third, behind Big Ramy and Brandon Curry, but this was a controversial victory. There were many around bodybuilding that believed Choopan was the best-conditioned competitor at the show.
This is where Nick Walker began his answers when discussing Choopan.
“I don’t think Hadi gets mentioned as much because he’s probably a little smaller but he has the ability to win the Olympia just as much as I do. His conditioning was second to none and backstage, he was the most impressive bodybuilder,” Walker explained.
Hadi Choopan edged out Hunter Labrada and Nick Walker, who finished fourth and fifth respectively at the Olympia. Walker is not the first competitor to say that Choopan showed up in the best shape.
Nick Walker also took some time to discuss Blessing Awodibu, who used to have a bit of a rivalry with Walker. This stemmed from previous competitions but they have seemed to settle any differences. The two have since began training together on multiple occasions and Walker believes Awodibu is going to be a dark-horse this year.
“I think Blessing is going to surprise us and I think he’s going to place really, really well.”
The 2022 Olympia is scheduled to take place in December and returning to Las Vegas. There are many competitors near the top that can win the show and this includes both Nick Walker and Hadi Choopan.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Alkaline Water For Men: What It Is, Benefits & More
Should you be drinking alkaline water?
Hydration is incredibly important for those of us athletes, but when it comes to alkaline water, the benefits go far beyond just simply hydrating. We as bodybuilders and athletes know just how important it is to be hydrated, especially as we look to optimize not just our performance but our overall health. As we continue to push and push our bodies to the limit, taking advantage of what is out there can be a game changer to seeing gains.
Water is just water, right? To an extent, but there are certain advantages to drinking alkaline water or other types of water that go beyond just the tap. Added vitamins and minerals, and of course where it is sourced from, all come into play when we talk about drinking certain types of water as athletes. What you will find with alkaline water are different benefits that you might not get with other forms.
So, why does alkaline water matter for men? Should we as athletes put a focus on alkaline water for our workouts? Fair questions and one’s we hope to answer for you. We know how important you take your health and want to dive into alkaline water. What it is, the benefits of it, and why athletes should drink it are the focus for us here. Plus, we’ll share a great alkaline water product to get you started with only the best.
What Is Alkaline Water?
Water from the tap or that we consider to be normal drinking water has a pH level of around 7. That is right in the middle of the pH scale which ranks the level of acidity. This scale ranges from 0 to 14, with 1 being very acidic and 12-13 moving to the more alkaline level.
Alkaline water most likely has a pH level of around 8-9, putting this a touch farther towards the more alkaline level than normal drinking water. The thought with a higher pH level is that it will help neutralize acid in your body (1).
But, like most things, this isn’t the only thing that makes alkaline water what it is. Certain minerals and the way it’s sourced and produced all play into what makes these alkaline water products beneficial for you and your overall heath.
Related: Water Intake Calculator: Calculate Your Recommended H20 Intake
What Are The Benefits Of It?
With alkaline water working to help neutralize acid in your body, the other benefits are important to know. If you are still wondering if alkaline water is really worth it, let’s take a look at some of these benefits and you can decide.
Benefits of alkaline water include:
Better hydration: Stay hydrated overall and allow this water to work to improve bodily functions for sport specific needs and daily life (2).
Good detox: Getting rid of toxins that cause fatigue, bloating, and inflammation, among others things, will ensure optimal performance and better overall health.
Source of antioxidants: Stay free from harmful free radicals that can hurt your gains.
Improve metabolism and digestion: Work to improve gut health and give your body that metabolic boost to keep your metabolism working as best it can (3).
Potential weight loss: Drinking water does help you feel more full throughout the day to curb your appetite and snack less, leading to potential weight loss (4).
Potential longevity: Studies have shown that alkaline water may promote longevity and a better quality of life (5).
Why Athletic Men Should Drink Alkaline Water
Men who work out are constantly putting their bodies to the test. The range of athletes does differ, for there are those competitively working towards a goal and really grinding in the gym to see results. On the other hand, athletic men can also include those who engage in leisure activities like hiking and kayaking, among other things, where the level of exertion may not be as high as the competitive athletes, but the body is still being used to a certain capacity.
The above benefits for alkaline water can help athletic men looking to remove toxins and lower the level of acid in their body that can cause negative effects like bloating and inflammation, things that can ultimately hurt those goals you are trying to accomplish. Active and athletic men looking to improve their performance and overall health should look to alkaline water for support as you give yourself a great boost towards seeing real results.
While it is of course a preference, at the end of the day, it wouldn’t hurt for athletic men to drink alkaline water. Drink a bottle around your workout or when you feel like a refreshing beverage can at least offer your body the chance to see the results you want. With the right alkaline water product, you will find it can work for you while keeping you healthy overall.
Best Alkaline Water For Men
We wanted to offer a great alkaline water product to help improve your health and performance so you don’t have to search and search for the best product out there.
Northern Chill
Northern Chill is a great alkaline water packed with minerals and electrolytes with a natural pH level of 7.8.
Northern Chill is bottled in Wisconsin from an aquifer created by glaciers. Naturally produced with a 7.8 pH alkaline, this water is also filled with valuable minerals and electrolytes and offers a creamy taste. Northern Chill takes pride in the fact that this bottle remains unaltered, uninfused, and unchanged from nature to bottle giving you the best option for cleanliness while making this the best alkaline water for men.
Check out our list of the Best Alkaline Water for more great hydration and alkaline water products!
Wrap Up
Alkaline water has the ability to enhance your goals by prioritizing health and performance. What you will find is a great product that can provide benefits while also working to improve your lifestyle and give you something to change up your routine. While this doesn’t have to be your drink of choice all the time, putting this into your routine and having a case of alkaline water on standby can go a long way.
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
Koufman, J.; et al. (2012). “Potential benefits of pH 8.8 alkaline drinking water as an adjunct in the treatment of reflux disease”. (source)
Kurylas, A.; et al. (2017). “The Effectiveness of Alkaline Water in Hydrating Athletes”. (source)
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
Magro, M.; et al. (2016). “Alkaline Water and Longevity: A Murine Study”. (source)
A Complete List Of Natural Olympia Winners Throughout The Years
Every Natural Olympia champion to win the biggest natural bodybuilding event!
Natural Olympia is the most significant natural bodybuilding event in the sport of natural bodybuilding – it’s akin to Mr. Olympia in the International Federation of BodyBuilding and Fitness (IFBB) Pro league. What separates Natural Olympia from Mr. Olympia is that every athlete is screened by the best drug testing standards for professional athletes – World Anti-Doping Agency. In addition, the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) – the most significant natural bodybuilding federation – is the event’s host. This article will cover the Natural Olympia winners throughout the years.
In 1988 Denny Kakos co-founded American Bodybuilding Association (ABA) – a drug-free bodybuilding organization. He wanted a bodybuilding league that would serve natural athletes and gives out quality awards. In 1990, Kakos later founded the PNBA, an opportunity for natural athletes to compete in professional competitions that qualified to turn pro. The PNBA further expanded to the INBA in 1994 to unite countries and standardize natural bodybuilding globally.
Competitors from over 60 countries compete in the INBA PNBA league. And this past year, at 2021 Natural Olympia, there were champions in bodybuilding categories from multiple countries. Natural Olympia gives out the most considerable cash and prizes for natural bodybuilders.
The primary winner of Natural Olympia and the most significant payout is the winner of the Men’s Bodybuilding Open category. Below is a complete breakdown of the Natural Olympia winners over the years.
Every Natural Olympia Winner
John Hansen (1998)
John Hansen won the first-ever Natural Olympia in 1998 in Corinth, Greece. He’s also won Natural Universe three times. Hansen is a training and nutrition coach with over 40 years of experience in the sport. Hansen had a training and nutrition column writing for Iron Man Magazine, and he wrote the book Natural Bodybuilding in 2005, which teaches people how to build muscle without using drugs.
https://www.instagram.com/p/CcxN8vquoxT/?utm_source=ig_web_copy_link
Philip Ricardo Jr. (2007, 2008, 2015, 2019)
Philip Ricardo Jr. is a 4x Natural Olympia champ, winning in 2007-2008 in SA, California. And again in 2015 and 2019 in Las Vegas, Nevada. Ricardo Jr. has been competing in the INBA PNBA league for decades. His journey in natural bodybuilding began after entering a bodybuilding competition upon joining the Marine Corps. Now, he dominates the Men’s Bodybuilding Grand Masters division. In addition, he hosts the Pro/Am Philip Ricardo International Legends Classic in Virginia annually.
https://www.instagram.com/p/CbiERNxOpip/?utm_source=ig_web_copy_link
Kiyoshi Moody (2009-2014)
Kiyoshi Moody won Natural Olympia for six years, from 2009 to 2014. He succeeded in Australia in 2009, in Reno, Nevada, from 2010 to 2012, and in San Diego, CA, from 2013 to 2014. Moody started lifting after getting told by his athletics coach, “curls get the girls.” Moody was a standout athlete that unfortunately, suffered a series of injuries that prevented him from continuing to pursue track and football. He then became a personal trainer and was convinced by a friend to come to ABA Natural Hercules Championships in Corona, CA, which was the gateway to his natural bodybuilding success.
https://www.instagram.com/p/B0zLoSVDol_/?utm_source=ig_web_copy_link
Michael Waddington (2016)
Michael Waddington is an INBA Australian president, PNBA Hall of Fame Inductee, trainer/coach at Olympia personal training, and earned a Bachelor of Nutrition Science at the Queensland University of Technology. Waddington was the Natural Olympia champion in Las Vegas, Nevada, in 2016.
https://www.instagram.com/p/BbkoAjuHRZ-/?utm_source=ig_web_copy_link
Rob Terry (2017-2018)
Former Welsh professional wrestler and bodybuilder Rob Terry made the Natural Olympia winners list in Las Vegas, Nevada, from 2017 to 2018. Rob Terry was a WWE and Impact wrestling star whose bodybuilding quest began after being fascinated by 80’s action movie stars, WWF Wrestlers, and British Gladiator’s incredible physiques. At the age of eight, he had to get his kidney removed due to hydronephrosis, which put him on the path of natural bodybuilding.
https://www.instagram.com/p/CJeAP-0sARN/?utm_source=ig_web_copy_link
Meshack Ochieng (2020)
Meshack Ochieng was the 2020 Natural Olympia winner, despite being 5’2.” Ochieng’s bodybuilding journey began with stone dumbbells and barbells in his backyard. He trained with his brother in Kenya, who he would compete with. In addition, he’s a personal trainer and posing coach.
https://www.instagram.com/p/CIX9cfkD3Dv/
Paul Krueger (2021)
The reigning Natural Olympia champion is Paul Krueger. He won 2021 Natural Olympia just weeks after earning his pro card. He has his own YouTube channel and is a lifestyle and prep coach. Krueger is a firm believer in the golden ratio – how the approximate number 1.618 relates to mathematics – gives you a robust shoulder-to-waist ratio for the ideal V-taper in bodybuilding.
https://www.instagram.com/p/CYFSWIjvcJC/?utm_source=ig_web_copy_link
Wrap Up
Natural Olympia is The Pinnacle of Natural Bodybuilding. The INBA PNBA is the largest natural bodybuilding federation that hosts this event. Each year, natural bodybuilders worldwide aspire to reach the same accolades as the men above, win the Super Bowl of natural bodybuilding, and earn the most considerable cash and prize payouts.
Follow us on Instagram, Facebook, and Twitter for the results and winners of all INBA PNBA shows!
Most Effective V-Line Ab Workout & Diet Program to Build the ‘Sex Lines’
The Ultimate Guide To Building V-Cut Abs!
Once upon a time, abs were considered the epitome of fitness. Don’t get us wrong. Washboard abs are still regarded as a hallmark of peak fitness, but with a caveat — the v-line.
V-lines, also known as V-cut abs and “sex lines,” have grown in popularity over the last few years. The v-shape is created where the obliques meet the trans versus abdominis muscles.
The Rectus abdominis is made up of two connected muscle bands that run parallel down either side of your abdomen. It is the muscle people are usually referring to while talking about abs. On the other hand, obliques are fish-gill-like muscles on the sides of your abs.
Developing the v-cut is easier said than done — it requires a strict diet and training regimen. Since the sex lines are located near the bottom of your abdomen, crunches alone won’t help you build the coveted shape. Additionally, going overboard with leg raises and other lower ab exercises can hurt your lower back. You need to strike the perfect balance between your training, diet, and recovery program to carve the v-lines.
Related: 8 Closely-Guarded Secrets of Guys with Abs, Revealed!
V-Line Workout Program
Given below are two V-cut ab workouts that will help you carve your dream midriff:
V-Line Workout #1
Superset
V-up: 3 sets of 20 reps
V-up Hold: 3 sets of 10 reps (with a 5-second hold)
Superset
Hanging Leg Raise: 3 sets of 20 reps
Hanging Leg Raise Hold: 3 sets of 10 reps (with a 5-second hold)
Lying Leg Raise: 3 sets of 20 reps
Rotating Mountain Climber: 3 sets of 20 reps
Reverse Crunch: 3 sets of 20 reps
Ab Wheel Rollout: 3 sets of 15 reps
Russian Twist: 3 sets of 20 reps (each side)
How to perform the exercises:
1. V-Up
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Lie face-up on the floor with your legs extended straight and arms at your sides.
Raise your arms over your head and lift your legs off the floor slightly to get in the starting position.
Simultaneously lift your lower and upper body off the floor as if you’re trying to touch your toes.
Pause and contract your abs at the top.
Return to the starting position slowly and repeat for reps.
Tip: For the V-up holds, pause at the top of the movement for five seconds and contract your abdomen before returning to the starting position.
2. Hanging Leg Raise
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Grab a pullup bar with an overhand grip.
At the starting position, your arms should be extended and your feet off the ground.
While maintaining a slight bend in your knees, tighten your core and use your abs to raise your feet toward your shoulders.
Pause and contract your lower abs when your legs are parallel to the floor.
Return to the starting position.
3. Lying Leg Raise
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Lie face-up on the floor with your legs straight and your hands underneath your low back for support.
While keeping your legs straight, raise them until they are slightly above parallel.
Pause and contract your lower abs at the top.
Slowly lower your legs back to the starting position.
Repeat for recommended reps.
4. Rotating Mountain Climber
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Assume a pushup position with your hands underneath your shoulders. Your body should be in a straight line in the starting position.
Drive one knee towards the opposing elbow until the hip reaches 90 degrees of flexion.
Slowly return to the starting position.
Alternate between reps.
5. Reverse Crunch
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Lie face-up on an exercise mat with your knees together, and your legs bent to 90 degrees, feet planted on the floor.
Place your hand under your hips for lower back support.
Tighten your abs and drive your knees towards your chest.
Pause and contract your lower abs at the top.
Return to the starting position and repeat for recommended reps.
6. Ab Wheel Rollout
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Kneel on the floor and place the ab wheel directly under your chest. Your knees should be under your hips and hands under your shoulders at the starting position.
You can cross your legs or keep them straight back. Your feet can remain on the ground, or you can lift your feet, which requires more stability.
Keeping your arms straight, slowly roll the wheel straight outwards. Roll out as far as you can before you feel your back arching.
Pause for a moment in this position. Then, squeeze your abs to slowly return to the starting position.
Pro tip: Instead of rolling the wheel straight, you could roll it to the sides to put more stress on the V-line.
7. Russian Twist
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Sit on the floor with your knees bent and your feet flat on the floor.
Hold a weight plate with your arms fully extended in front of your chest.
Lean back so your torso is at a 45-degree angle with the floor.
Twist your torso as far as you can in one direction. Pause and contract your obliques at the top.
Reverse the motion and return to the starting position.
Repeat on the other side.
Related: Best on the Planet! Physiques with Picture Perfect 6-Pack Abs
V-Line Workout #2
Hollow Body Hold: 3 sets of 10 reps (with a 10-second hold)
Toes To Sky: 3 sets of 20 reps
Superset
Medicine Ball Slams: 3 sets of 45-60 seconds
Burpee: 3 sets of 45-60 seconds
Side Plank: 3 sets of 45-60 seconds (each side)
Heavy One-Arm Suitcase Carry: 3 sets of 20-second walks (each side)
Landmine Oblique Twist: 3 sets of 15 reps (each side)
Exercise Guide:
1. Hollow Body Hold
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Lie face-up on an exercise mat.
While maintaining a tight core, slowly raise your arms and legs towards the ceiling until they are at a 60-degree angle with the floor.
Hold the position for 45-60 seconds before returning to the starting position.
Repeat for reps.
2. Toes To Sky
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Lie face-up on an exercise mat.
Bend at your knees so that your upper legs are perpendicular and your lower legs are parallel to the floor.
In one motion, pull your knees toward your chest, raise your hips off the floor, and extend your legs straight towards the ceiling so your legs are perpendicular to the floor at the top.
Slowly return to the starting position and repeat for recommended reps.
3. Medicine Ball Slams
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Hold a medicine ball at your chest level with a soft bend in your knees.
Rise tall on your toes and extend the arms overhead with the medicine ball. Contract your V-lines in this position.
Exhale and aggressively slam the med ball into the floor.
Catch the med ball as it returns from the floor.
Repeat for the desired number of repetitions.
4. Burpee
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Start in a squat position with your knees bent, back straight, and your feet placed shoulder-width apart.
Lower your hands to the floor in front of you so they’re just inside your feet.
With your weight on your hands, kick your feet back to get in a pushup position.
Keeping your body straight from head to heels, do one pushup.
Do a frog kick by jumping your feet back to their starting position.
Stand and reach your arms over your head and jump explosively.
As soon as you land with knees bent, get into a squat position and do another repetition.
5. Side Plank
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Start by laying on your side with your feet stacked on top of one another.
Place your right elbow under your right shoulder. Your forearm should be perpendicular to your body.
While keeping your neck neutral, breathe out and brace your core.
Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.
Keep your abdomen contracted as you hold the position.
Return to starting position and repeat on your left side.
6. Heavy One-Arm Suitcase Carry
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While holding a heavy kettlebell or dumbbell in one of your hands, stand upright with a shoulder-width stance.
Keep your shoulders down and core engaged throughout the exercise.
Begin walking forward slowly for 20 seconds.
Alternate between sides for the recommended number of repetitions.
7. Landmine Oblique Twist
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Stand upright with a shoulder-width stance.
Set up a barbell in a landmine attachment or the corner of a room.
Grab the opposite end of the barbell with both hands and raise it to your eye level.
As you pivot with your right foot, twist your torso to the left, then explode back to a neutral position.
Repeat on the other side.
Check Out: Debunked: The Top 5 Myths About Six Pack Abs
V-Line Diet Program
Like abs, everyone has V-lines, but most of us choose to protect them under a thick layer of fat. If you want to expose your V-cuts, you should begin by fixing your diet.
One of the most effective ways of bringing down your body fat percentage is to be on a calorie deficit — meaning, you should expend more calories than you consume in a day.
Here is a brief rundown on the relationship between body fat and ab visibility:
20%+: You will be soft around your midsection, and your abs will not be visible.
15-19%: It can be considered healthy, but it is unlikely that you will see any ab definition.
10-14%: You will be lean, which means your abs will be visible.
5-9%: You will be shredded to the bone.
It is no secret that abs are made in the kitchen. If you are new to the fitness lifestyle and want to build the v-line, you should begin your transformation journey by counting your calorie for two to three days. Note: Your weight should be consistent — meaning you should not be following a diet of any kind — while counting calories.
After you have the average value for your daily calorie and macronutrient intake, you can proceed to the next stage — diet planning.
According to Mayoclinic, if you want to lose one to two pounds per week (a generally healthy and sustainable goal), you need to burn between 500 and 1,000 calories more than you eat each day — or between 3,500 and 7,000 calories per week. Subsequently, you could start your weight loss journey by cutting out 500 and 1,000 calories from your diet to enter a calorie deficit state.
After you have a calorie consumption goal, use a macronutrient calculator to determine your daily protein, carbs, and fat goals. Knowing the macro breakdown makes it easier to design a transformation diet.
Must Read: Terrence Ruffin Details Diet Plan Used Heading Into Arnold Classic
V-Cut Abs Diet Plan
If you are in the 15-19% body fat percentage range, use the diet laid down below to shed the extra fat.
Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
½ cup green pepper
6 almonds (as a side)
Snack
Boiled Sweet Potato
Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Dinner
Chicken breast with Mediterranean brown rice
Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Cardio
Although you could build the v-lines without adding cardio to your fitness regimen, it will take significantly more time than if you performed cardio every day. Cardio is one of the most efficient ways of burning calories and entering a calorie deficit state.
Besides its fat-loss properties, according to research, cardio can help lower your heart rate, improve blood flow, regulate blood sugar and increase your daily energy level. [1] [2]
For best results, you should incorporate two cardio sessions in your V-line workout routine. The first session will be a 10-minute fasted HIIT (high-intensity interval training) workout that you should do first thing in the morning.
For the second cardio workout of the day, you’ll be doing a 30-minute LISS (low-intensity steady-state) workout in the evening. Performing both types of cardio routines will ensure you’re getting the best of both worlds and are optimizing your fat loss.
The Role of Genetics in Building V-Lines
Before wrapping up, let’s address the elephant in the room — genetics. As much as we hate to admit it, genetics play a huge role in bodybuilding. Your genetics are solely responsible for the shape, structure, and muscle origin and insertion.
Some people will find developing the V-cut easier than others. But why is that, you ask? Every individual has varying amounts of fat around their abdominals, and the skin around their abdominals might be thicker. Additionally, some people have abs that are uneven or at an angle.
The time an individual needs to devote to workouts, diet, and cardio, and their results will depend upon their genetics. Furthermore, the V-cut definition and muscle separation vastly depend on a person’s genetics.
Must Read: The Truth About Genetics, Bodybuilding & How To Overcome Them
Summing Up
V-cut abs are amongst the most stubborn muscle groups. Building the V-line requires strict training, diet, and a recovery program. You cannot develop the sex lines even if even one of the three components is not in order. Hence, you might come for the aesthetics but will stay for the overall fitness level you achieve while working for the V-cut abs.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
References
Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
How Terron Beckham Builds Massive Muscle & Burns Stubborn Fat
Photo via @fbaftermath Instagram
These workouts from Terron Beckham will show you how he builds his chest and burns away fat.
Terron Beckham is a fitness model, rugby player, and social media personality with many followers seeking his advice on workouts, nutrition, and lifestyle tips. With great content centered around health and fitness, Terron works to deliver only best for his loyal followers.
When it comes to working hard and pushing our bodies, looking to those online with shredded physiques is a good place to start. They’ve done it all before and are living proof of what can happen when you grind in the gym. We all know great exercises and many of us know our way around a gym, but with advice from those who do it every day, and who produce stellar content at that, you may learn a thing or two that can take your workouts to the next level.
These two workouts below are great for building your chest and burning stubborn fat with a high-intensity workout. What you will find are a few exercises, but the right amount of sets and reps to push muscular endurance and strength in order to get the workout done as efficiently as possible.
Full Name: Terron Beckham
Weight
Height
Date Of Birth
220-225 lbs.
5’9’’
07/28/1992
Profession
Era
Nationality
Fitness Model, Social Media Personality, Rugby Player
2010
American
Photo via @fbaftermath Instagram
About Terron Beckham
Terron was always active as a child, playing sports and taking advantage of outdoor activities. He was a talented football player, but he would eventually give this up in order to put himself through school. But fitness remained a large piece of his life and he continued to lift and stay as shredded as possible.
He began sharing photos and videos online which garnered attention and the followers started coming. When his career as a fitness trainer and model began to show prospect, he decided to take advantage of it and continued to impress. Now with a large following on social media, he continues to share his workout advice and post great content to educate and entertain his many followers.
Photo via @fbaftermath Instagram
Terron Beckham Training Routine
In two of his videos, Terron shares his training routine involving a high-intensity interval fat burning workout and a chest building workout. The HIIT session is great for those on limited time looking to get their heart rate going and get a sweat on. While you will use certain machines, like a treadmill and rowing machine, a gym will have these so you can complete with no problem.
The chest building workout is great for those looking to beef up their chest and pump those pecs. The exercises you will know, however, the higher sets and reps Terron has included in this workout are great for those looking to build muscular endurance and really push those muscles to fatigue.
HIIT Workout
Warm-Up
Terron warms up with a 5 minute jog or some form of light cardio to get the blood flowing and heart rate going. A warm-up is obviously important for all workouts, however, with a high-intensity interval workout, you will need to give those muscles some special attention.
Workout
Superset: 5 sets total
Rowing Machine: 500 meters
Med Ball Burpees: 10 reps
End Superset
Treadmill Sprints: 100m, 10 times
Box Jumps: 20 reps
Run: 1 mile
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Chest Workout
Exercises
Sets
Reps
Dips
4
25
Bench Press
4
2-6
Incline Flys
4
10-15
Cable Crossover
4-5
10-15
Chest Press Machine
4
10
Dips
4
25
Aside from the bench, these other exercises are designed for higher reps to push endurance and build up muscular fatigue. The bench press is the only heavy exercises to get a pump and push your chest at the start of your workout. Lower reps allow you to go up in weight within what you feel as your limits.
Terron starts and finishes with dips to develop triceps and chest thickness for better development while also serving as a great warm-up and workout finisher. With a total of 200 dips, you will certainly feel the burn in both your chest and triceps as you seek to push yourself to the limit.
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Why High Intensity Interval Training Is Great For Gains
High-intensity interval training is a fast-paced form of cardio where you engage with intervals and alternate between high intensity and recovery style intervals. What you will find is the high intensity work pushes you to the limit for a brief period of time while you recover in between with lighter work. HIIT is typically done on the bike, treadmill, rowing machine, or elliptical, but everyone has their preference.
People love HIIT sessions because it provides for a number of benefits to aid in your muscle building and endurance enhancing goals. By getting your heart rate going, what you will find is more calorie burn, more energy, and the ability to push yourself to the limit while building effective muscle and losing fat.
Benefits of high-intensity interval training include:
Promotes fat loss: Gets your heart rate and metabolism going to burn more calories and change your body composition to develop your desired physique (1).
Increases muscle: Works your muscles by improving strength and requiring them to push through fatigue, thus building more muscle (2).
Boost endurance: Effective cardio builds that endurance base and improves oxygen consumption to train longer and with more intensity (3).
Wrap Up
Terron Beckham knows exactly what to do in efforts to lean down and build muscle. These two workouts are great to include in your own routine as you look to get that desired physique you want most. Taking notes from those fitness folks who know what it takes can greatly enhance our chances of seeing our own goals become reality. A great HIIT fat burning session and a chest building workout will ensure you see gains and do so effectively in the process. Give these workouts from Terron Beckham a try and watch those gains take off 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 Terron Beckham Instagram
References
Viana, R.; et al. (2019). “Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)”. (source)
Blue, M.; et al. (2018). “The effects of high intensity interval training on muscle size and quality in overweight and obese adults”. (source)
Laursen, P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)