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+10 Biggest Female Bodybuilders Who Ever Walked the Earth

                Women are naturally endowed with smaller muscles, so we get fascinated when we see them killing it at the gym. Female athletes have been involving themselves in bodybuilding for decades. Some have even proven to be better than most men. Gone are the days when male bodybuilding overshadowed female bodybuilding, women are now giving men a run for their money as far as bodybuilding is concerned. Female bodybuilding took shape in the 70s and has continued to weather all stems and become better. We have prepared for you a list of the biggest bodybuilders in history who are also the greatest in the world of female bodybuilding.
Related Article:: 4 Famous Female Bodybuilders And Their Diet
Roxie Beckles
          She comes first in our list not only because she’s a mammoth of a female but also because she achieved a lot in her professional female bodybuilding career. She won Team Universe National Championship in 2013, launching her career as a respected bodybuilder and coach. Roxie’s physique is one that turns heads around, an indication that the time spent in the gym is paying of with amazing body results. Despite her massive muscles and physique, Roxie is a humble soul who has contributed immensely to the growth of the fitness and bodybuilding industry. She has partnered with the New York Road Runners Foundation to coach kids in the organization’s fitness programs. Most importantly, she’s come up with amazing programs such as weight loss, flexibility, and core strengthening to help those struggling in bodybuilding.
Roxie Beckles – #instagram
Lenda Murray
             Lenda Murray is a huge name in the bodybuilding industry and you must have heard about her at some point if you love this sport. Those who know her remember she dominated most female bodybuilding events in the 90s. In fact, she defended her titles and went unbeaten for five years (1990-1995). She would come second in the Ms. Olympia title in 1996 and 1997.
Lenda Murray – #instagram
            Murray would later compete in the same event in 2002 where she clinched the title and defended it the following year. Her dark muscular body was unparalleled and many female bodybuilders dreaded standing next to her in shows. Lenda Murray was inducted into the IFBB hall of fame in 2010, just six years after retiring from active bodybuilding.

Joan Marie Laurer (Chyna)
             This American fitness queen is considered one of the biggest bodybuilders that ever existed. She caught the attention of the public in 1997 when she participated in a World Wrestling Federation (WWF) promotion. The bodybuilder’s star continued rising as she took part in various bodybuilding shows such as the New Japan Pro Wrestling in 2002 and Total Nonstop Wrestling held in 2011. Chyna is also an entertainment celebrity and has appeared in several magazines, TV shows, and other live events.
Joan Marie Laurer (Chyna) – #Twitter
            Additionally, she has been featured in a couple of films, thanks to her massive, well-chiseled body. The athlete continues to be a role model to many upcoming bodybuilders and fighter all over the world. Truly, whoever referred to her as the ‘ninth wonder of the world’ had every reason to coin it.
Iris Kyle
              Iris Kyle is another decorated bodybuilder with many titles to her name. She came second to the Ms. Olympia title in 2001, 2004, and 2006-2014. She won the title of IFBB Ms. International in 2004, 2006, 2007, 2009, 2010, 2011, and 2013. Very few bodybuilders have achieved such a fete given the competitive nature of the sport. Iris Kyle has Lenda Murray for an amazing bodybuilding career since she got inspiration from her. It is Murray’s achievements that made Iris change her career path from basketball and softball to bodybuilding.
Iris Kyle – #instagram 
            She started it at a very young age, thus had all the time to build an enviable physique. Iris’s first win was in 1994 when she won the Long Beach Muscle Classic title.

Lisa Marie Varon
              Lisa is nicknamed ‘the legend of extreme female bodybuilding’ and goes by the ring name Victoria. She won the title of WWE Women’s Champion twice as well as many other titles.

Follow her on – #instagram
            Although Lisa studied biology and medicine, she decided to pursue bodybuilding where she became the women’s champion a record seven times and a Total Nonstop Action Wrestling title once. Like many other great bodybuilders, Lisa had a role model who happened to be Joan Marie Laurer. She followed in her footsteps from a young age and went on to become like her idle.
Kim Chisevsky
             Chisevsky is perfect example of how hard work and determination can transform someone. She was once the laugh of town due to her chubby body. However, she ignored all the negativity and kept working on her physique.

Follow her on – #instagram
              Long story short, Chisevsky is currently one of the most ripped female bodybuilders with a body to die for. Considered one of the biggest bodybuilders of her time, she contested and won Ms. Olympia on multiple occasions (1996-1999). Her physique may have undergone some changes since she is now in her 50s and a mother of two, but she is still looking fit as ever.
Nancy Lewis
              Nancy Lewis is an American female bodybuilder with a rich history in the world of bodybuilding. She was active between 1992 and 1998 where she won numerous awards and owners. However, her career kicked off during the 1991 NPC USA Championship where she won the contest and earned her pro card. Lewis took a break from active bodybuilding for four years and came back stronger than ever. She would proceed to win the Jana Tana Classic Title in 2002 which capped her successful bodybuilding career.

Must Read:: Post Cycle Therapy (PCT) For Female Steroid Users?

Andrea Shaw
The 2020 Ms. Olympia winner has many other titles to her name including the winner of:

IFBB Omaha Pro.
IFBB WOS Rising Phoenix World Championships.

Follow her on – #Instagram
           Andrea Shaw’s career path has always been geared towards bodybuilding from when she was young. For instance, she participated in competitive cheer and gymnastics as a child. Her mother who was a fitness trainer greatly influenced her decision to choose fitness as a career. She would also draw inspiration from established female bodybuilders whose pictures she admired in magazines. She started doing professional bodybuilding at the age of 17 and went on to become one of the greatest.
Nikki Fuller
           Nikki Fuller was naturally born strong and she decided to put that strength into good use. Consequently, she started bodybuilding at a very young age, something that prepared her body adequately for the tasks ahead. Considered one of the biggest bodybuilders in history, Fuller’s biceps measured an impressive 457 mm at the peak of her career. She also weighed around 90 kgs at that time, making her a moving mass of muscle.
Follow her on – #instagram
               Despite her unique physique, Fuller did not win a title for Ms. Olympia or Ms. International until in 1998 when she won the Novice Oregon. However, she finished among the top 10 for both contests in 1992. Nikki Fuller also participated in bodybuilding modelling and got featured in several women’s magazines. Most importantly, she was always included in the list of top female bodybuilders, mostly appearing in the top 10.
Yaxeni Oriquen
          Yaxeni Oriquen is a Venezuelan professional bodybuilder who moved to the United States to pursue a career in bodybuilding. Her first major title was a Ms. Olympia, which she won in 2005, more than fifteen years after launching a professional career.

Follow her on – #instagram
                Her bodybuilding career which started in 1989 has been slow but sure. On top of her Ms. Olympia title, Yaxeni has also won Ms. International five times. Also considered one of the most jacked up bodybuilders of her time, Oriquen has now shifted her focus to fitness coaching. She has a modern gym where she trains aspiring bodybuilders and other fitness clients.
Overall
              Female bodybuilding is still in its infancy compared to the more established and famous male bodybuilding. However, there are hundreds of female bodybuilders who have set the pace and shown that women can also make it in this field dominated by men. Moreover, women have to work harder than their male counterparts who are naturally muscular to come out of their shadows. Most female bodybuilders discussed in this article can be found on Instagram and YouTube. Search their channel and follow them for regular motivation. Follow our blog for more inspirational articles and get access to quality bodybuilding drugs and supplements.

Brandon Lirio Profile & Stats

The biography, life, and accomplishments of Brandon Lirio
Brandon Lirio is an American professional INBA PNBA Classic Physique professional natural bodybuilder born on March 9, 1988. He’s also a powerlifting and strongman athlete. He’s a 3x Natural Olympia champion, 2x World champion, 2x Natural Universe champ, and in the PNBA Hall of Fame. He’s held six continental titles and several dozen other titles in the last decade too. 
Also, Brandon Lirio is part of the recent surge of INBA PNBA athletes that have received a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. 
Below is a complete breakdown of Brandon Lirio’s profile, stats, biography, training, and diet regimen. 

Full Name: Brandon Lirio

Weight
Height
Date Of Birth

153 – 170 lbs
5’5”
3/9/1988

Division
Era
Nationality

Classic Physique
2010
American

Biography
Born in March of 1988, Brandon Lirio is one of the eminent faces in natural bodybuilding, precisely the INBA PNBA league. He’s had an impressive INBA PNBA career thus far and is putting an imprint in powerlifting and strongman competitions. 

Brandon Lirio has a military background and served in the United States Air Force for 11 years. In addition, he was stationed overseas and worked in the meteorology field – space physics. During his time serving, Lirio suffered from panic attacks, and bodybuilding was an outlet for him to prevent the attacks and balance his hormones. 
Also, he was tired of being small, weighing 117 lbs, when he first joined the military. However, everything changed for him once he met a buddy who showed him around the gym and also happened to be an MMA champion. Once he started taking natural bodybuilding seriously in 2012, he began stacking titles. 
Competition History

2021 Natural Olympia Classic Physique Division – 2nd
2018 PNBA Natural Olympia Classic Physique Division – 1st
2018 PNBA World Championships Classic Physique – 1st
2018 PNBA US Nationals Physique Division – 1st
2017 INBA Illinois State Championship Classic Physique Division – 1st
2017 INBA/PNBA North American Championships Classic Physique Division – 1st
2017 INBA/PNBA Natural Universe Classic Physique Division – 1st
2017 INBA/PNBA Asian Pacific Championships Classic Physique Division – 1st
2017 NGA New England Championships – 1st
2017 INBF Natural Connecticut Lightweight Bodybuilding Division – 1st
2017 INBA PNBA Asian Pacific Championships Bodybuilding Division – 2nd
2017 INBA Illinois State Championships Bodybuilding Division – 2nd
2017 INBA/PNBA World Cup – 2nd
2017 INBA/PNBA Australian International Championships Bodybuilding Division – 3rd
2016 Natural Olympia Lightweight  – 1st
2016 INBA European Championships Bodybuilding Divison – 1st
2016 INBA World Championships – 4th
2016 AFS Helsinki Fitness Physique Division – 1st
2016 INBA Illinois State Championship Novice Division – 1st 
2015 AINBB International Physique “Mr. Physique” Title – 1st
2015 Northern Italy Bodybuilding Division – 1st
2015 Nothern Italy Physique Division – 1st

Brandon Lirio’s Training 
Brandon Lirio’s training regimen varies depending on if he’s in-season or off-season. His workouts consist of training six days a week on a bro split routine during the season. In addition, he focuses on powerlifting and strongman lifts during the off-season to build muscle mass. 
Leg day and training his chest are his favorite muscle groups to train. Heavy incline cable flyes and cross-chest press are his favorite chest movements to build a full chest, while belt squat and leg press are his go-to leg exercises. 
Brandon Lirio has an in-depth Iron Man Magazine article of his preparation for natural bodybuilding competitions here. 
Nutrition 
Brandon Lirio’s nutrition doesn’t stay consistent each year. But generally, he puts a heavy emphasis on protein intake and consumes 1.75g/lb of bodyweight year-round. He believes consuming ample protein will control his hunger levels and leave enough amino acids around to help muscle repair. When it’s the off-season, Lirio will eat anywhere from 1.5g-2.25g of carbs/lbs of bodyweight. As he approaches competitions, he may load up more on carbs, varying from 35-150g during the season. His fat intake will fluctuate from 40-70g per pound of bodyweight – in-season, he hovers on the lower end around 40-55g and will consume upwards to 70g of fat during the off-season. 
Personal Life
Outside of competing, Lirio loves to engage in sports and owns a fitness business – Battleground Fitness. Currently, he’s doing a professional series on YouTube on learning to lift as a strongman. You can take a peek at that below. 
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Brandon Lirio loves spending time with his wife and their newborn twins, Archer and Ellis. To cater to his nerd side, he loves playing Magic: The Gathering – a card game.

By Presser
4 min read

Mark Wahlberg Looks Shredded At 50 Years Old In Recent Physique Update

Mark Wahlberg continues to have one of the best physiques in Hollywood.
The transformations over the years for Mark Wahlberg have been incredible. He is one of the fittest actors in Hollywood and often has to shape his physique for a certain movie role. Wahlberg recently took to social media to share a physique update where he continues to look as shredded as ever.
The 50-year-old actor hit a most muscular pose in a video where he was promoting Performance Inspired Nutrition, a company that he has partnered with to put together different stacks and workouts. Wahlberg looked lean with plenty of muscle. He even made a joke about being quiet so his wife did not catch him shirtless once again.

“Had to whisper to not upset my wife for not wearing a shirt. ? Go check out all 60 of our all-natural sports nutrition products to help you on your health & fitness journey. Stay inspired and let’s go!Visit PI-Nutrition.com and follow @performinspired! @hyvee @walmart@amazon#InspiredToBeBetter #PIPartner“

Mark Wahlberg is no stranger to physique transformations. There have been countless times where he had to transform to fit a role and he is just coming off another.
Wahlberg is preparing for the movie Stu to be released. This is where he plays a boxer who became a priest. For this role, Wahlberg had to put on a significant amount of weight and it was not an easy process.

Mark Wahlberg was eating 7,000 calories a day for two weeks to prepare for the role. Once this two-week period was over, he began another 14 days where he consumed 11,000 calories a day. This is not a simple process and requires the person to eat every few hours. This was a movie that Wahlberg wanted to make for quite some time now and he was able to make it happen and put the work in.
There are many reasons to like Mark Wahlberg and his movies. The storylines are incredible and he is one of the best actors of this generation. He has also made sure to remain in great shape over the course of his career. That seems like it is not going to change anytime soon.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

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.

By Presser
3 min read

10 Best Backs In Bodybuilding & On The Internet

Here is a list of the 10 best backs in bodybuilding, also seen on social media!
Bodybuilders are all around impressive mass monsters, however, those with massive backs need to be applauded. While so many people work their front, really beefing up their chests, biceps, and abs, it is an incredible disservice to neglect your back. A massive back can be an impressive sight and these bodybuilders certainly know how to get it done.
If you slack off in the gym and neglect your back, these will definitely put yours to shame. As Olympia competitors and seriously dedicated athletes, what it takes to have a back like this is something else. So, if you’ve ever wondered who has the best backs in bodybuilding, we’ve done the hard work for you by putting it all in one place.

10 Best Backs In Bodybuilding
1. Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian bodybuilder and two-time Olympia winner, taking first back-to-back in 2020 and 2021. Since earning his pro card in 2012, he has been nothing but dominant on the pro circuit. His workouts and strict attention to detail have produced a massive back and one clearly worthy of back-to-back Olympia titles.

2. Brandon Curry
Brandon Curry took home the Mr. Olympia title in 2019, just before Big Ramy began his amazing run. As a football player early on, Curry had a physique waiting to be unleashed and his thick muscular appearance lends credence to his massive back.

3. Kai Greene
Kai Greene is one of the bodybuilders to envy and his overall physique lets his back pop. As an Olympia competitor with loads of runner-up finishes, his breakout role in Generation Iron gave fans an insight into Kai and his amazing work ethic. He seeks to create a revolutionary approach to bodybuilding to constantly improve the sport.

4. Phil Heath
Phil Heath is a seven-time Olympia winner with a reputation for being one of the most muscular men on the planet. Overall, Phil is massive and his approach to training is something that pro and aspiring bodybuilders can strive towards.

5. Hadi Choopan
Hadi Choopan has an impressive bodybuilding resume and is a force to be reckoned with. When he turns around, his back is something to envy and as a constant competitor in the pro circuit, his approach to training only continues gains to his back and overall physique.

6. Hunter Labrada
Hunter Labrada has found a great routine over the years working to reduce his volume at times and allowing his body to catch up to his intense training routines. With a massive back to prove his physique is competition worthy, this bodybuilder is a force on the pro circuit when he turns around.

7. Nick Walker
Nick Walker joined the list of big names to win the Arnold Classic, among other competitions, and his giant back is just one of his many physical attributes. With a focus on machine exercises, Nick continues to build a bigger back so those pop every chance they can.

8. William Bonac
William Bonac has a humble attitude and drive to be the best and his top three finishes in many competitions proves his hard work. When he turns around, it separates him from other notable pros and his nickname as “The Conqueror” certainly becomes reality.

9. Chris Bumstead
Chris Bumstead is a three-time Olympia champ in the Classic Physique division and continues to amaze with his shredded aesthetic. He is constantly changing up his back routine to challenge his muscles and continue to build an amazing back for all to envy.

10. Andrea Shaw
Andrea Shaw is a two-time Ms. Olympia winner with wins in 2020 and 2021. Her approach to training has kept her dominant on the pro circuit and her shredded back is something all aspiring bodybuilders can aim for.

Wrap Up
Building a massive back is something to not take for granted. When you turn around, people should envy your entire physique. For those of us who work their biceps, chest, abs, and others impressive muscles, the back is one of those things that can make or break results. These bodybuilders have amazing and impressive backs and put a real emphasis on building these muscles so they can continue dominance on the professional level.
What do you think? Do these backs live up to the hype?

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

By Presser
4 min read

Arnold Schwarzenegger Teases New Project Featuring Himself As Zeus

Could Arnold Schwarzenegger be working on a new project as Zeus?
Arnold Schwarzenegger is back in an acting role but to what extent? On Thursday, the legendary bodybuilder shared a post on social media of a poster where he is dressed as Zeus. 
Schwarzenegger took to Twitter to share the picture and it stated that this is coming in February 2022. There have been no details revealed about the project but it is assumed that Schwarzenegger will be featured as Zeus in a Super Bowl commercial.

Coming February 2022. pic.twitter.com/ey0w4HZXnb
— Arnold (@Schwarzenegger) January 27, 2022
This would not be the first time that an actor has played a role in a Super Bowl ad to gain attention. In 2018, Danny McBride and Chris Hemsworth teamed up to create a “Crocodile Dundee” campaign that ended up increasing tourism in Australia. Schwarzenegger could make the same impact.
Of course, this is not the first time that Arnold Schwarzenegger would take on acting. After putting together a career that has dubbed him the greatest bodybuilder of all-time, Schwarzenegger was extremely successful on the big screen. He was known for his role in The Terminator series and has appeared in other films such as The Expendables and Kindergarten Cop.

The Super Bowl will take place on Sunday, Feb. 13 in Los Angeles. This will be less than a month since Schwarzenegger was involved in a multi-car accident. It was reported that there were four vehicles involved in the crash. Schwarzenegger was not injured and was concerned for others involved. He quickly issued a statement following the incident where he provided an update.
Arnold Schwarzenegger gained plenty of notice from other big names with this post. His son, Joseph Baena, commented jokingly asking for help during his workout.
“Oh god of the sky, please bless my pump today.”
When Arnold Schwarzenegger makes different appearances, it is bound to gain attention and be entertaining. The poster that he shared on social media is one that could become huge. Even if it is just a Super Bowl ad, it will reach many around the world and accomplish the goals that it has in mind.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

By Presser
2 min read

The Rock Builds Up Traps in Late Night Training, Offers Motivational Guidance

The Rock builds his traps and motivation with it.
Dwayne “The Rock” Johnson had a recent late night training session, building up his massive traps. But that wasn’t the only thing he was building up. The actor and powerhouse athlete  also built up a nice piece of motivational writing that’s sure to get anyone riled up to seize the day.
The feeling of failure is certainly a nasty one indeed. Pushing yourself toward your goal can certainly be a difficult task, especially when the way appears murky. Setbacks can be the very thing that halts our progress or can be the spark that lights a flame of motivation. It’s all in how you perceive things. It’s the very message that The Rock is pushing in his latest post on social media.
Getting in a late night training session in his personal gym the Iron Palace, The Rock was steady at work building some muscle. The 49 year old actor has become known for his incredible physique. But that’s not the only thing the popular celebrity is known for these days.
It’s no secret that The Rock is passionate about something more than just building muscle. The popular actor has also shown a passion for motivational speeches. He believes that a disciplined mindset can forge the path to continued improvement in whatever venture one chooses.

The great thing about The Rock is that he’s not someone whose had it all. There was a time when the actor wasn’t raking in the dough and producing multimillion dollar films. In fact there was a time when he was completely broke with just a few dollars to his name. Since then he has worked hard, pushed himself and motivated a legion of fans with his own tale of hardship.
Traps and Motivation
In a recent Instagram post The Rock pushed through some late night training, building his massive traps. In the post he also added a bit about his story and did his best Tony Robbins giving some inspiring words about perseverance.

Midnight therapy in the IP after a long work day – my shrinks are the chains you hear bangin’ around
⛓??
 In 1995, I earned my college degree in May and ready to go out and tackle the world.
 By October, I was dead broke with $7 bucks in my pocket.
Got hit with a month of depression and by Thanksgiving,
I said “Fuck this ~ I’m broke as hell, but one day I won’t be” and I pulled myself out of the funk and got my ass to work.
These days I’m not broke, BUT I keep daily mental reminders all around me, as guidance and motivation.
May seem crazy, but it works for me.
I know it works for a lot of you too.
Have a productive day.

Are you motivated yet?
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.

By Presser
3 min read

Talking Huge: Craig Golias Reacts To Hulk Hogan’s Physique At 68 Years Old

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Craig Golias talks Hulk Hogan’s recent physique update, Flex Lewis’ Olympia qualification status, and leg training in modern bodybuilding.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias decides whether or not Hulk Hogan is still jacked or not and weighs in on the Flex Lewis Olympia qualification controversy.
This week, we dive head first into three of the most engaging stories published on Generation Iron over the past week. The three topics discussed are Flex Lewis’ qualification status for Olympia 2022, Milos Sarcev’s recent comments on leg training in modern bodybuilding, and Hulk Hogan’s latest physique update at 68 years old and the comments that followed. Let’s jump into it!

Hulk Hogan’s Physique at 68 Years Old – Is He Jacked Or Not?
Hulk Hogan posted recently on Instagram showcasing a front double bicep pose at 68 years old. The image caught attention across the mainstream web for his impressive physique at an older age. When shared via Generation Iron and other bodybuilding news outlets – the bodybuilding community criticized his physique. Claiming that he was not really very jacked at all.

Craig Golias looks over the image and weighs in with his thoughts. He’s shocked how harsh the bodybuilding fans were – claiming that holding that level of muscle at 68 years old is extremely impressive. In fact, Golias believes that the internet will always find ways to criticize and spread negativity. In fact, odds are it’s a small but loud minority that pushes the narrative.
Hulk Hogan may not look like a Men’s Open bodybuilder that the fans are used to seeing – but even many former bodybuilding legends are smaller than Hogan appears in his recent post. Craig Golias is willing to call a spade a spade. And in his mind, Hulk Hogan looks impressive for his age.
Should Flex Lewis Get Automatic Qualification To Mr. Olympia 2022?
Dan Soloman made headlines this week by posting an Instagram story that seemed to claim Flex Lewis is only qualified for Men’s 212 Olympia this year. This seemed to imply that Flex would have to qualify this year to get into the Men’s Open competition. The internet went into a frenzy – claiming that he deserved a special invite. Soloman back tracked the next day – stating that it is only January and that special invites have not been decided yet.
Craig Golias believes the entire situation is a mess. To Craig, it’s clear that a legend like Flex Lewis should have automatic Olympia qualification for any division he wants to compete in. If in fact he will receive a special invite – the misleading statement made as of now drummed up controversy for no reason.
Do Bodybuilders Today Not Train Legs Hard Enough?
Craig Golias also weighed in on Milos Sarcev’s recent statements in our GI Exclusive interview. Sarcev stated that today’s bodybuilders have weak legs – and there is no excuse for it. In fact, Sarcev believes training legs is easy but modern bodybuilders simply don’t want to train them as hard.
Craig isn’t quite sure about this statement. He thinks this all comes down to genetics. Sarcev’s belief that training legs is easy probably comes from the luck he had with genetics. For others on the Olympia stage – they most likely train just as hard but their genetics make it harder to build those muscle groups up.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Watch Craig go into full detail about Hulk Hogan, Flex Lewis, Milos Sarcev and also watch Craig answer some fan questions. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!

By Presser
4 min read

5 Anavar Stacks for Maximum Fat Loss/Muscle Gain

Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.

Anavar (Oxandrolone) is a much sought-after anabolic steroid, due to its potent ability to burn fat and build muscle simultaneously. When you consider its mild nature in regards to side effects, you have an almost flawless steroid, that is well-tolerated among both genders.
Such benefits are why Anavar is still approved by the FDA in medicine today. However, it is a controlled substance and thus is illegal in most countries utilized for cosmetic purposes i.e. bodybuilding.
Although Anavar produces exceptional results as a stand-alone cycle, it can be combined with other anabolic steroids for enhanced results. Below are 5 Anavar stacks that bodybuilders commonly use and their pros/cons.

Anavar and Testosterone Stack
Testosterone, like Anavar, is one of the best tolerated anabolic steroids on the market. This makes the duo a complementary stack as side effects will still be comfortable for many users (when used in moderate dosages).
Testosterone, like Anavar, is an FDA-approved medicine; indicating its safety when prescribed under expert medical supervision.
Testosterone will speed up subcutaneous fat loss, whilst dramatically increasing muscle hypertrophy and strength. If users are new to both of these steroids and utilize this stack, muscle gains of roughly 25-30lbs can be expected in moderate dosages.
Testosterone is typically considered a bulking steroid (despite its versatile nature), due to its potent mass-building qualities. It can rival some of the strongest bulking steroids on the market, and arguably is the best off-season compound, in terms of its risk-to-reward ratio.
However, Testosterone does aromatize and thus temporary gains in water weight on-cycle can be expected. This will counteract the diuretic effect of Anavar, thus if a dry and ripped look is coveted by users, this stack may not be optimal.
Testosterone is predominantly an injectable steroid, whereas Anavar is an oral. Thus, if someone wants to avoid needles, another stack will be more suitable.
This stack is not suitable for women, due to the addition of testosterone causing virilization. 
Anavar and Testosterone Dosages (Beginners)

The above cycle is suitable for a beginner, who wants to experience significant results with minimal side effects. High dosages of this stack for a novice could be problematic, causing raised LDL and reduced HDL cholesterol — increasing the risk of myocardial infarction.
Anavar and Testosterone Stack (Intermediates)

The above protocol is tailored for intermediate bodybuilders who have taken steroids before and have tolerated Testosterone/Anavar well in standalone cycles. The above cycle duration is extended to 10 weeks (from 7) and the maximum Testosterone dosage increases to 500mg (from 350mg).
These are not aggressive dosages by bodybuilding standards and thus blood pressure should not rise to excessively high levels in most users; however, they should be regularly monitored. A SERM (Selective estrogen receptor modulator) such as Nolvadex may be taken if a user’s nipples start to become puffy, to inhibit estrogenic activity in the mammary glands. This will prevent gynecomastia in sensitive users.
Anavar and Winstrol Stack
This is arguably the most potent cutting stack a bodybuilder can utilize. Winstrol is very similar to Anavar in regards to its effects on body composition (being a potent fat burner/muscle builder); however, Winstrol is considered the more powerful compound.
Thus, when taken by themselves, results on Winstrol will typically be more pronounced than Anavar — but the former will also produce more severe side effects.
Winstrol does not aromatize, like Anavar, thus vascularity will become more prominent; as well as striations and muscle definition. This is due to both of these compounds depleting extracellular water retention (the fluid that collects between the skin and muscle).
Generally, users will take either Anavar or Winstrol instead of stacking them together. However, if someone wanted to get as dry and ripped as possible; whilst retaining full muscle bellies — this is an effective stack.
When cycling Anavar alone, users won’t get as shredded compared to taking it with Winstrol.
When taking Winstrol alone, users won’t have as full muscles, compared to taking it with Anavar.
The downside to this stack is it will cause substantial fluctuations in LDL/HDL cholesterol and AST/ALT liver enzymes. Anavar taken alone is considered a mild cycle; however, when taken simultaneously with Winstrol, it produces a much harsher environment for the body (specifically in terms of hepatic and cardiac health).
Anavar and Winstrol Stack (For Men)
The below stack is not recommended for women, due to the likelihood of Winstrol causing virilization. 

The above stack should only be taken by intermediate or advanced users, due to the toxicity of Winstrol. This stack will cause exceptional, rapid fat loss and moderate gains in lean muscle mass (10-20lbs).
Anavar and Winstrol Stack (For Women)

The only way women may tolerate this stack is if Winstrol is used in very small dosages. If a woman has taken an Anavar-only cycle and wants to take her fat loss and muscle gains to new heights; the addition of Winstrol will do just that.
However, if a female is over-aggressive with dosages, or extends this cycle beyond 6 weeks, masculinization is likely.
The risk of virilization with this stack remains higher than taking Anavar or Winstrol by itself; however, this may be worth the risk for women competing.
Anavar and Clenbuterol Stack
Clenbuterol is a β2-adrenoceptor agonist (not a steroid), however due to its potent effects on lipolysis (fat loss) — when combined with Anavar it makes for a potent cutting stack.
The main issue when combining several anabolic steroids together is exacerbated side effects, compared to taking one of them alone. Thus, cholesterol levels and liver enzymes rise higher, testosterone shut down is more fierce and the risk of gynecomastia often increases.
However, Clenbuterol doesn’t affect any of the above and thus makes for a sensible stack for both men and women (as it doesn’t cause virilization).
Clenbuterol will not increase muscle mass (to a notable degree), thus it is taken strictly for fat loss.
The only concern with Clenbuterol is excessive stimulation to the CNS (central nervous system), causing an excessively fast heartbeat and potentially heart arrhythmia.
Anavar and Clenbuterol Stack (For Men)

Anavar and Clenbuterol Stack (For Women)

Anavar and Trenbolone Stack
Anavar and Trenbolone are very different anabolic steroids, yet are sometimes stacked together during cutting cycles.
Anavar is a mild oral, whereas Trenbolone is a highly toxic injectable. Thus, Anavar can be taken by beginners, whereas Trenbolone should only be used by advanced steroid users.
In terms of body composition, they have similar attributes; both building lean muscle, shredding fat and having diuretic effects. However, Trenbolone is exceptionally more potent and thus the results from this stack will far surpass taking Anavar alone. However, running such a stack also diminishes the side-effect-friendly nature of Anavar.
Trenbolone will cause LDL cholesterol levels to soar, as well as impairing the HPTA (Hypothalamic-pituitary-testicular axis); exacerbating the shut down of endogenous testosterone.
This stack is not suitable for women, due to trenbolone often causing virilization side effects. 

Note: This cycle should only be utilized by advanced steroid users, and should be considered highly toxic.
Anavar and Dianabol Stack
At first glance, this appears to be a strange combination, considering Anavar is a cutting steroid that dries out the body and Dianabol a bulking steroid that causes water retention.
Dianabol also can cause visceral fat storage, whereas Anavar reduces it.
Thus, this makes for a perfect bulking stack, where one is relying on Dianabol for mass, but the addition of Anavar helps to keep fat gains at bay.
Not to mention Anavar will also combat bloating and puffiness experienced on Dianabol, due to excess extracellular fluid.
Thus, Anavar will make for a more aesthetic bulking experience on Dianabol, albeit at the expense of further elevations in LDL cholesterol, liver toxicity and testosterone suppression.
Both of these compounds are oral, thus it is a convenient cycle for those looking to avoid needles.
Users should be wary of Anavar products secretly containing Methandrostenolone (Dianabol), as this is a common scam on the black market; due to Anavar being expensive to produce. If counterfeiters do replace Anavar with Dianabol, there will be no elimination of water retention or burning of visceral fat — but the exacerbation of both.
This stack isn’t suitable for women, due to Dianabol’s high likelihood of causing masculinization. 

AST/ALT liver enzymes should be regularly monitored if implementing the above cycle, due to both compounds being c-17 alpha-alkylated and thus are more prone to causing hepatic damage. A SERM may also be utilized on-cycle (such as Nolvadex), if the nipples start to become swollen, to protect men from gynecomastia.
Summary
Anavar technically can be stacked with any anabolic steroid to good effect; however, the 5 stacks above are some of the most popular combinations.
For women, their choices are more restricted; however, stacking Anavar with Clenbuterol or Winstrol can produce impressive results.
There are more options for men; however, the most popular stacking choices are Testosterone (for lean mass) and Clenbuterol (for maximum fat loss). Other combinations can negate the mildness and safety rating that is unique and clearly advantageous with Anavar.

5 Ways To Build Monstrous Rear Delts

Image via Instagram @mrolympia08
Follow These Steps To Bring Up Your Rear Delts
Rear delts are a weak muscle group for most people. They make it even worse by not training them often. They are two major reasons why most people have underdeveloped rear deltoids. First, the rear delts are a small muscle group which most people overlook training.
The second reason is much more profound. Since the rear delts are on your back, it is hard to build a mind-muscle connection with them. Your shoulders consist of three parts; front, medial and rear. You should be training each of them equally.

1. Train Your Rear Delts At The Beginning of Your Workouts
Most people do a single exercise of rear delts at the end of their workouts. If you have underdeveloped rear delts, a single exercise at the end of your workouts isn’t going to do anything for you. If you want to bring up your lagging rear deltoids, start training them at the beginning of your workouts.

You are fatigued at the end of your workouts and won’t be able to target your rear delts optimally. Establishing a mind-muscle connection with your rear deltoids when you train them at the beginning of your workouts is easier.
2. Train Them Twice a Week
Training your rear delts twice a week is one of the most effective ways of bringing them in tune with the rest of your physique. Since your rear delts are on your back, you can train them on your back day.
You don’t need to use heavy weights while training your rear delts. Focusing on your form and maintaining a full range of motion will get you the best results. Schedule your rear delt workouts in a way that you have at least 48 hours to recover from your last workout.
3. Do At Least A Couple of Exercises
For most people training rear delts is doing one exercise at the end of their shoulder workouts. You need to be doing at least two exercise to improve your rear caps. You could perform one exercise at the beginning of your workouts and one at the end.
Doing an exercise at the beginning of your workouts will help in activating your rear delts and you will recruit them in every exercise you do. Performing an exercise at the end will help you complete the workout with a nasty pump in your rear deltoids.
4. Use Advanced Training Techniques
Just like with the other muscle groups, you should be using advanced training techniques while training your rear delts. Advanced training techniques like drop sets, super-sets, intra-stretch stretching, etc. help you in shocking the muscle.
If you perform the same exercises every time you train your rear caps, your muscles will get used to your training and will stop responding to your workouts. Use the advanced training techniques to keep your muscles guessing.
5. Use Cables
Don’t limit your rear delt gains by only using dumbbells. Using cables in your workouts can give you an edge. Cables put a constant amount of tension on your target muscle group throughout the movement.
On the other hand, while using dumbbells, you have tension on the concentric movement but have no load on the muscle on the eccentric movement. Incorporate the bent over cable rear delt flyes, cable face pulls, reverse pec deck flies in your workouts to completely smoke your rear delts.

Are your rear delts lagging? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

By Presser
3 min read

Dan Tai Profile & Stats

The biography, life, and accomplishments of Dan Tai
Photo via @dantai Instagram
Dan Tai is a former professional rugby player who transitioned into CrossFit and personal training. With his massive following on social media, he uses his platform to share his physique, workouts, and provide inspiration for those seeking a change.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.

Full Name: Dan Tai

Weight
Height
Date Of Birth

175-185 lbs.
5’8”
12/29/1995

Profession
Era
Nationality

Personal Trainer, Social Media Influencer, CrossFitter
2010
English

Photo via @dantai Instagram
Biography
Dan Tai was always into sports growing up. Playing rugby at an early age, his talents started to show and so too did his drive to be the best. As fate and hard work would have it, he turned pro and played a few years of professional rugby. His passion for fitness unlocked doors for him and he would set out on a different journey, combing his love of fitness with finding success.
He earned his personal training certificate and sought to help others achieve their goals. Continuing to build his physique, he grew popular on social media and became a sought after trainer for his knowledge and ability to motivate. Now, with a large following on social media and successful business ventures in health and fitness, he continues his mission to stay shredded himself while helping others achieve their goals.
Training
Dan trains throughout the week with both strength exercises, cardio work, and HIIT workouts. Typically, at the end of each workout, he will do something to target a specific muscle just to get that extra work done. Compound and isolation exercises allow him to build muscle and maintain his shredded physique.
Cardio is done if he feels he wants to build an endurance base or shed a few extra calories and here is where he switches off from longer endurance exercises to shorter, more intense ones.
Circuit Workout
Each exercise will be performed for 30 seconds each with 15 seconds rest.

Mountain Climbers
Burpees
Standing Lunges

To finish off this workout, there will be 30 seconds of push-ups.

Photo via @dantai Instagram
Nutrition
To keep up with his shredded aesthetic, Dan eats very clean consisting of lean protein, complex carbs, and those healthy fat sources. He knows how much diet means to a shredded aesthetic and will cheat here and there to satisfy a craving. On the whole, if he eats very healthy, he doesn’t mind having a cheat meal here and there.
Supplementation
While Dan uses his own choice of supplements, for those seeking to look as shredded as possible, there are some key supplements to include in your routine. A pre-workout supplement is something to take your gains to new heights by providing energy and muscle pumps. With the choice for stimulants and non-stim products, both will enhance focus and boost those pre-workout needs. Post-workout gains happen with a protein powder, which can enhance muscle growth and recovery while also aiding in weight loss by helping to keep you full.
To lean out and burn off stubborn body fat, a fat burner is something to consider. Premium ingredients and an advanced formula can kickstart your metabolism, burn more calories, and keep your hunger at bay so you only eat when necessary.

By Presser
3 min read