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Bill Gillespie Officially Sets Equipped Bench Press World Record of 1,129.9 Pounds
Bill Gillespie decided to retire from powerlifting after completing this lift.
Bill Gillespie has been vying for the all-time world record bench press for quite some time now. On Friday, the 62-year-old powerlifter finally reached the pinnacle. Gillespie completed a massive 512.5kg (1,129.9lb) equipped bench press during the 2022 365Strong New Year Power Bash.
Many powerlifters flocked to Charlotte to compete and show what they can do. Gillespie stole the show by taking down the bench press world record. Following the accomplishment, Gillespie shared a video to Instagram and announced his retirement from powerlifting.
“1129 All Time World Record! Praise God for an incredible 50 year journey and all of the great lessons I have learned about life and my relationship with God. Today is my last competition and on my last attempt I have been blessed with the honor to stand on top of the mountain.
I want to thank so many people for their support and help because I know that things like this doesn’t happen on your own. I am done competing now at 62 years old and I’m going to lose weight and use the journey that I have been through to help enrich other peoples lives.#sorinex#legendarystrengthgym“
Over the last year, this record has changed hands many times. In June 2021, Jimmy Kolb set the mark at 508kg (1,120lb). Kolb was able to complete this lift in the 140kg weight class. Just five months later, Tiny Meeker took the record with a 510.2kg (1,125lb) lift at the 2021 International Powerlifting Association Nationals. Now, Gillespie has taken over the title.
Bill Gillespie has announced his retirement but his career spanned over four decades. He made his powerlifting debut in 1981 when he finished fourth during the USPF Virginia Open. Over the early portion of his career, Gillespie was a complete powerlifter but beginning in 1997, he began strictly performing the bench press during competitions.
Since 1997, Gillespie competed in 75 competitions performing bench press only and placed top three in 47 of them. It took some time for Gillespie to reach the 500kg mark but he was able to get there and then some. On the third and final attempt in Charlotte, Gillespie was able to set a new record.
Bill Gillespie will now be remembered for his massive bench press during the 365Strong New Year Power Bash. This will be a mark that is difficult to beat but there are always lifters that try to get there. For Gillespie, the final lift of his career resulted in a world record and this is how you go out on top.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilding: 3 Awesome Old School Principles to Live By
Train like an old school, natural bodybuilder.
When it comes to natural bodybuilding, the old school players new exactly how to train for the best results. They held to principles that were far more simplistic in order to get the most gains. Before steroids were introduced as an option for bodybuilders, athletes had to train differently.
While there are tons of supplements and even gear to be utilized in the modern age, for a natural athlete looking to keep themselves completely clean, old school bodybuilding theory and practice is definitely the avenue to travel down.
Here are some great principles to live be as a natural bodybuilder looking to make solid, quality gains.
Full Body Workouts
Training splits were handled far differently back in the old days. The major difference was that a bodybuilder aimed to train the entire body in one workout rather than focusing on individual muscle groups on a given day. There was no chest day or back day or leg day. Instead the focus was on training the entire body as a unit.
For the most part bodybuilders trained three times a week with a Monday, Wednesday, and Friday approach to their split. On those days they would target everything from the chest, shoulders, back, legs, and arms, training every muscle group with classic staples like the bench press, squats, barbell rows, and far more.
Perhaps the biggest drawback of this approach is that it could be time consuming meaning a lifter would stay in the gym for extended periods of time. This can be modified these days by either choosing to add an extra day to the process and reducing volume or by simply mixing and matching body parts. Whatever body part is lacking can be doubled up on or trained on every day of the split, while stronger body parts can be trained once or twice a week.
Volume
Speaking of volume, reps and sets in old school bodybuilding were also treated differently. Usually reps and sets were 10×10 (10 reps, 10 sets) on each particular exercise. That kind of volume for each body part meant the muscles were getting absolutely thrashed during every training session. That kind of volume meant the muscles would be taking a great deal of damage in order to adapt and grow.
This immense volume would also increase muscle strength, hormone production, and even bone density. Training in this manner can be punishing which is why you’ll need proper rest in order to prevent your body from breaking down.
Recovery
Which leads us to another ideology, recovery. For those using steroids and other forms of gear, recovery is as simple as one, two, three. For those of us wishing to keep their bodies clean and free of foreign agents, being sure to have a solid recovery day in mind is absolutely paramount.
There’s a reason that the old school bodybuilders trained every other day. If you’re putting yourself through a full body workout then it’s necessary to take those off days and use them to recovery from the thrashing you put your body through the day before. Steroid users have the benefit of recovering fast due to the extra help.
As a natty, the only alternative is resting your body, which means having more down time, but ultimately if your goal is to avoid anabolic substances then this is going to be your best and only option. Exercising patience is ultimately the key to success as a natty.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
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11 Best Muscle Building Gym Machines
Best Gym Machines / Equipment
No two gym machines are the same in terms of the effect they have on your muscles. While some gym equipment can have a big impact in shaping your physique, a few others are just useless.
It is essential you get rid of useless machines in your workouts and stick with the ones which will give you the best bang for your buck. In this article, we will be taking you through the best machines you can use for building each muscle group. In this article, we will be using ‘machine’ and ‘equipment’ interchangeably.
Chest
Bench Press
Bench Press is the ultimate chest builder. It is also one of the first exercises you learn to perform when you join the gym. The bench press is one of the most basic gym equipment and is present in almost every gym.
Pec Deck
The inner chest and striations are the hardest to develop. The people who have a problem performing the flyes with dumbbells can find the pec deck machine helpful in maintaining the right form and range of motion.
Back
Seated Machine Row
The seated machine rows help in developing the thickness and volume in the back. Most people make the mistake of going too heavy on this exercise and load up the machine with more weight than they can handle.
Lat Pulldown
Lat Pulldowns build the width in your back. Performing the lat pulldowns with a strict form will help you get the best results. Avoid swinging, using momentum while pulling the bar to your chest as it recruits your shoulder and biceps.
Shoulders
Machine Shoulder Press
Unlike using the dumbbells, the machine shoulder press helps in maintaining constant tension on your shoulders. Machine shoulder press is a substitute for the military presses and is great with people who have shoulder problems.
Triceps
Dips Machine
The dip machine helps in the overall development of your triceps. If you don’t have access to the dips machine in your gym, you can use the parallel bars on the assisted pull-ups machine.
Biceps
Preacher Curl Machine
The preacher curl machine is a great bicep isolation exercise. Hold and squeeze your biceps for a second at the top of the movement. Doing this will fill up your biceps with blood and lactic acid.
Legs
Squat Rack
Forget leg extensions and leg curls, the squat rack is where you should be spending most of your time on a leg day. Squats are a complete leg builder and are arguably the best leg exercise.
Leg Press
The leg press can be used to target your quads and hams from different angles. Don’t let your ego get the better of you while performing this exercise and use weights with which you can maintain a full range of motion.
Multipurpose Gym Machines
Smith Machine
Smith machine is one of the most versatile gym machines. Our favorite exercises to perform on the smith machine are incline and decline bench press, standing calf raises, lunges, and squats.
Cable Crossover Machine
Cable crossover machine can be used to perform a range of exercises. It is also the gym equipment most used on the bicep and triceps day. Cables are great for maintaining constant tension on the muscle throughout the movement. Dumbbells and barbells put tension on the muscle on the concentric movement, but have no tension on the muscle on the eccentric movement.
Which is your favorite gym machine? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
A Beginners Guide To The Gym For Beginner Level Gains
Everything you need from this beginner’s guide to the gym.
So, you’re new to the gym and its time to check out a beginner’s guide to the gym. Or you’ve been before and just want a quick refresher course on all things to do in the gym. Walking into a gym for the first time ever, or first time in a long time, can be a daunting task. But you’ve already made the choice, so might as well stay.
Truth is, when you go to the gym no one is watching you. Maybe if you go to a gym bro, muscle head gym where the slogan is superficial at best, then you’ll get stares. But most gyms you’re going to find everyday fitness folks, some quite muscular and others not so much, working out to give themselves a healthier lifestyle and effective gains so they look great for all occasions.
Despite your hesitations, push them aside, you’ve made the choice to go to the gym and get a great workout already so why bother with the nonsense that keeps you away. This beginner’s guide to the gym will give you everything you need to get started so you only see the best gains possible.
Where To Begin
You’ve made the choice to want to work out again, but where to begin. Easy steps to follow for first getting started are:
Set Your Desired Goal
Setting your desired goal is important so you know what you are working towards. Without a goal, you are aimlessly walking around a gym with zero clue what to do. Plus, having a goal gives you something physical to look for so results don’t seem as elusive.
Find A Workout Plan For You
Finding the right workout plan for you can be incredibly daunting. We have many on our site alone that can get you started and continue to beef up those gains as you get more comfortable in the gym. Knowing your goal will help with this step because it will allow you to see what is necessary to see those desired changes take place. Mixing in compound and isolation exercises is important, as well as knowing the proper number of sets and reps. Your training split should reflect the goal you seek.
Find A Comfortable Gym
You want to find a great place to train so you are comfortable with working out. By comfortable we don’t mean lounge chairs and massages. We simply mean a place where you feel you can get a great workout, work hard and grind away, and see serious gains even as a beginner.
Best Tips When In The Weight Room
Once in the weight room, there are some important tips for you to learn as you progress further with your training and this beginner’s guide to the gym has it all.
Learn Proper Form
Proper form cannot be overstated. So many people injure themselves off the bat with too much weight and improper form that is something you absolutely do not want (1). Taking the time to learn the right form and give yourself the best in terms of physical health will only amplify your gains.
Build Mind-Muscle Connection
Building mind-muscle connection is important for this will help reinforce form as well as build muscle (2). When looking to capitalize on those gains, building muscle isn’t about lifting heavy weight. You want your muscles to grow. If your muscles don’t feel work done, it doesn’t matter how much weight you lift.
Use Machines & Free Weights
Machines and free weights are both in the gym for a reason. Use them. Machines will give you stability and weight assistance as you really get serious weight moving, while free weights challenge your balance and overall stability by allowing you to lift freely and work on imbalances as well.
Change Lifestyle
Just because you decided to workout, doesn’t mean you are home free for gains. This requires changing your lifestyle inside and out of the gym including things like diet and supplementation (more on this further down). That shredded aesthetic, for example, happens in the kitchen just as much as the gym and you need to reframe your mindset to allow yourself to thrive.
Move Slow & Be Patient
There is no need to rush anything. Building muscle and slimming down takes times, despite what we actually want. Moving slow and having patience will allow you to enjoy the process of working out as you give yourself time to step away from the stress of everyday life and do something beneficial for yourself.
Best Supplements For Beginners
Supplements are game changers for those who work out and knowing the right supplements to take as a beginner will be super important when it comes to your gains.
Protein Powder
Protein powder can pump you with vital amounts of protein and allow you see gains by maximizing your protein intake. Great for muscle building and recovery, it can also help with weight loss by keeping you more full (3).
BCAAs are a great intra-workout supplement designed to help you push through fatigue, kickstart recovery earlier, and build muscle (4). BCAAs are short for branched chain amino acids and the three of them are leucine, isoleucine, and valine. Plus, this gives you a tasty supplement to drink mid-workout.
Pre-Workout
Pre-workout is that supplement to give you energy and serious muscle pumps to get blood flowing for increased muscle growth and better workouts (5). It is important to look at the caffeine amount in these supplements for that can affect everyone differently and potentially cause some side effects. For beginners, however, don’t hesitate to look into a stim-free pre-workout for no stimulants with the same benefits.
Multivitamin
Everyone should take a multivitamin anyway but especially for those beginners who are new to lifting. Multivitamins will pump you with essential vitamins and minerals so you never suffer a deficiency and can get the most out of your overall health.
Wrap Up
This beginners guide to the gym will hopefully give you a better sense of what to look for when it comes to boosting all your gains. For those new to the gym, well done, you’ve made it. Following these steps can greatly help you get to where you need to be so you see those insane gains, even as a beginner.
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
Hsiang, S.; et al. (1997). “Low back pain (LBP) and lifting technique- A review”. (source)
Calatayud, J.; et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Blomstrand, E.; et al. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (source)
Natural Bodybuilder Only Competes Every 3 Years to Maximize Muscle Growth
Professional natural bodybuilder Mike Pucci takes a three-year-long off-season to maximize muscle growth.
Growing muscle naturally takes time while consistently implementing the correct strategies. That’s why natural pro International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor Mike Pucci only signs up to compete every three years. Instead, during his long off-season, Pucci works on maximizing muscle growth. He credits this muscle growth cycle for enabling him to add serious mass. On Instagram, Pucci said:
“Competing every 3 years gives me long enough of an off season to gain significant muscle, completely regulate hormones and have them at optimal levels, increase strength, and get hunger levels to where they are basically non existent
For me 3 years is the sweet spot and I usually hover around 35-45lbs over my stage weight for the majority of that time”
He acknowledges that growing muscle naturally takes time, so he implements this strategy. First, however, he believes you should get comfortable holding onto extra body fat to improve your physique for most of the year. You can see Mike Pucci diving into the detail of this bulking cycle and a photo of him during in-season and out of season below.
https://www.instagram.com/p/CZKA_jVO3O_/?utm_source=ig_web_copy_link
Mike Pucci says he spends 90% of the time hanging on to more body fat. But, because he sees it as imperative for maximizing muscle growth naturally, his strategy works well. And he’s had a successful career after transitioning to the sport from cheerleading. This off-season cycle earned him a top ten placement amongst the most elite natural bodybuilders globally in 2021. At Natural Olympia 2021, Mike Pucci placed eighth in the Men’s Bodybuilding division.
Natural Bodybuilding
As Mike Pucci said, it’s essential to allow your body enough time to build muscle naturally. Of course, this is imperative in natural bodybuilding since exploiting drugs is forbidden. However, drugs such as steroids and PEDs give your body a considerable enhancement in muscle mass, regardless of the possible health consequences.
That’s why natural bodybuilders train extra smart with their workouts, nutrition, and competition prep. Every inch matters in this sport, and natural bodybuilders curate their regimens to build their physique to peak performance naturally.
Natural bodybuilding is safer than other bodybuilding federations. Like the International Federation of BodyBuilding and Fitness (IFBB) Pro, Leagues want their athletes to remain safe and healthy; however, they don’t drug test their athletes. So, of course, with no preventive measure in place, it’s challenging to regulate drug abuse.
However, the most significant natural bodybuilding federation – the INBA PNBA – utilizes professional athletes’ best drug testing standards – the World Anti-Doping Agency (WADA). Any athlete who disobeys these standards will never earn a chance to receive a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. They’ll also be banned from competing and ridiculed if caught doping on the Hall of Shame.
Generation Iron is eager to see Mike Pucci’s progress over the next few years. We look forward to seeing you back on stage!
Follow us on Instagram, Facebook, and Twitter for more bodybuilding insight from INBA PNBA athletes!
NPC Bodybuilder Sergio Fernandez Has Died At 41 Years Old
Sergio Fernandez was an up-and-coming bodybuilder in the NPC.
NPC bodybuilder Sergio Fernandez has passed away at the age of 41. Fernandez was a strong competitor on stage and made an impact in the fitness industry off stage. On Monday, Fernandez was assaulted and killed in a robbery attempt after leaving a gym in Mexico City. There have been no further details released about the incident.
A post was shared to Fernandez’s Instagram page as a memorial. This was a repost from the account of his wife, Alessa de Leon. Fernandez is survived by his wife and four-month old son, David.
“Who would have thought what would be our last picture together. What would be our final date, the last dessert. Our last family day, the last time you saw David’s face and how each time he moved and grew. Who would say it but I know that God has a purpose for our lives.
Thank you for giving me that last family outing, for always being on the lookout for us. Know that Nick is restless at home and wants to take a walk with us in the park, know when he’s hungry, sleepy, uncomfortable from the diaper. For that and more, I will always love you my darling, my life, my love.”
Sergio Fernandez began training to become a bodybuilder at a young age when he gained a passion for fitness. He began competing in the NPC in 2014 and finished first in the Men’s Heavyweight division at the NPC Europa Show of Champions. He continued to compete in this division until 2018, where he won gold at the NPC Gainesville Classic and silver during the Florida State Championships.
During those two shows in 2018, Fernandez also won gold in the Men’s Masters Over 40 division. He had experience competing against some IFBB pros during their time in NPC, including Rafael Brandão. Fernandez had a dream of moving up to the next level but also providing for his family.
Sergio Fernandez did some incredible work off the stage. He was a key figure for Muscular Development Latino magazine and website. Fernandez often worked as a contributing editor and motivational speaker. He was a great public speaker and liked to inspire others. He also worked as a trainer for many bodybuilders.
There has been a GoFundMe page setup where donations can be made to the family of Sergio Fernandez. This will also go toward funeral costs. Fernandez always put his family first and was working hard to provide for them and relocate to Spain.
The sport of bodybuilding has lost a true inspiration on and off the stage. Generation Iron would like to send condolences to the family and friends of Sergio Fernandez.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Muscle Building Fruits & Vegetables For The Best Gains
Put these muscle building fruits and vegetables into your diet for serious gains.
When looking to build muscle, we always hear about the macronutrients needed to consume in order to build muscle and the most effective gains, but muscle building fruits and vegetables can be of great assistance to us. Those whole foods we often hear about are lean meats, red meats, eggs, fish, whole grains, nuts, and leafy greens. Seems to be the case most of the time at least. But too often do we forget that there are fruits and vegetables on the shelves that can greatly help us with building muscle.
The nutrients packed into muscle building fruits and vegetables are hard to ignore and will help keep us in the gym and off the couch. Whether for immunity, inflammation, recovery, or muscle building, these nutrients are key in helping us see only the best gains possible. It should be said that you can get these nutrients from a multivitamin supplement so you never suffer any deficiencies, or a super greens product to give you all of those essential vitamins and minerals, but why not enjoy the taste and spruce up your meals?
Let’s take a look at some awesome muscle building fruits and vegetables to see just what these can do for our overall gains. While this might not be the same as eating tons of protein, what these fruits and vegetables can do are still pump you with vital nutrients so you see the growth and results you want most.
Benefits Of Fruits
For your bodybuilding goals, a common myth around fruit exists that can stop you from taking in these valuable nutrients. Fruit can assist with weight management, and with some fruit containing fiber, this will aid in digestion and help keep you full. Packed with nutrients, these can help with immunity and inflammation while also boosting cognitive function (1). So, while fruit does contain sugar, that is natural and something your body doesn’t mind taking in.
Benefits Of Vegetables
Similar to fruits, vegetables contain valuable nutrients perfect for helping you see gains inside and out of the gym. For those looking to lose weight, green vegetables, and all vegetables for that matter, can help you feel full and aid in digestion, given the amount of fiber in them. Also, nutrient-dense and carb-rich veggies are necessary for you as you look to build that overall shredded aesthetic (2).
Best Muscle Building Fruits & Vegetables
Let’s dive into these muscle building fruits and vegetables to see just how they can help build muscle. While they aren’t like protein serving as the building blocks of muscle, the benefits around each of these whole foods can assist muscle growth and give you those gains you want most.
Bananas
Bananas are high in antioxidants and potassium and will help relieve oxidative stress and inflammation. Great for relieving muscle cramps and soreness, these will help keep you in the gym longer so you see those valuable gains (3).
Apples
Apples are high in fiber and can keep you full for longer. They also contain pectin giving them prebiotic qualities to help with good bacteria in your gut. More weight loss gives more room for those muscles to fill out and show off that shredded physique.
Blueberries
Also containing great antioxidants, blueberries are perfect for muscle recovery. By allowing your muscles to recover, you build muscle since recovery time is where the muscle can heal. Putting an emphasis on recovery is equally as important as putting an emphasis on the actual workout (4).
Avocado
Avocados are great for strengthening bones and supporting joints while also keeping you full. Known for its fiber content, this is great for digestion and losing weight. Healthy fats and tons of antioxidants pump you with necessary nutrients, so you see serious gains unfold.
Oranges
We all know oranges as that fruit to help with immunity, containing high amounts of vitamin C. Keeping you healthy overall will keep you in the gym and working hard to see gains. Polyphenols also in oranges can help with brain development and memory functions, keeping you more mentally alert during those grueling workouts (5).
Kale
An anti-inflammatory food, kale is great for digestion while being high in iron and vitamin K. This is the perfect ingredient to mix with any dish and will provide for those leafy green needs. This, along with spinach, can round out your green repertoire in such a way that you won’t want anything else.
Beets
Beets have the ability to improve blood flow by increasing nitrate levels and allowing for better movement through the blood vessels. This will give your muscles blood to operate at full capacity and improve overall performance (6).
Cauliflower
A nice alternative to certain dishes, cauliflower has been used for pizza crusts, to replace chicken wings with cauliflower wings, and even as a rice replacement. Great for fighting inflammation, aiding in weight loss, and being in high in fiber, the nutrients in cauliflower are hard to ignore.
Butternut Squash
A versatile food, butternut squash is a nice alternative to pasta or a potential side dish among other things. Helping with immunity, inflammation, weight loss, and regularity, what you will find is that squash can add color to your diet while also assisting with your muscle building goals.
Wrap Up
It is hard to ignore the benefits of muscle building fruits and vegetables for they can add variety and versatility to your meals. Having the option to diversify and give yourself the right nutrients is important as you look to build muscle. Protein is the building block of all muscle. We won’t refute that. But we will say that by adding muscle building fruits and vegetables to your diet can make all the difference as you seek the best for all your muscle building needs.
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
University of Kent (2021). “Consuming fruit and vegetables and exercising can make you happier”. (source)
Edith Cowan University (2021). “Green leafy vegetables essential for muscle strength”. (source)
Miller, K. (2012). “Plasma Potassium Concentration and Content Changes After Banana Ingestion in Exercised Men”. (source)
McLeay, Y.; et al. (2012). “Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage”. (source)
Lamport, D.; et al. (2021). “Polyphenols and Cognition In Humans: An Overview of Current Evidence from Recent Systematic Reviews and Meta-Analyses”. (source)
Kolluru, G.; et al. (2012). “Beets, Bacteria, and Blood Flow”. (source)
Calum Von Moger Shares Latest Physique Update & Home Workout Routine
Been wondering what Calum Von Moger’s workouts look like these days? Now you have your answer.
Calum Von Moger is a bodybuilder and actor, among other professions, with a massive physique and accomplished career. He knows what it takes to be the best, and to compete with the best, and with a massive platform he uses it to inspire others so they too can see great gains.
In an exclusive Generation Iron video release, Calum Von Moger shared his most recent home workout routines, plus updates on his current physique. For those us looking to see great gains and work out like the best, why not look to those athletes like Calum to get great advice. His approach to training is unique and has proved highly effective in his own workouts and for those of us looking to see the same results, look no further than this great workout from Calum himself.
Calum von Moger has also detailed an in-depth bicep workout routine you can employ and you can also check out Calum’s previous home hardcore workout to double up on your bodybuilding motivation.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/09/1990
Profession
Era
Nationality
Bodybuilder, Actor, Entrepreneur, Online Personality
2010
Australian
A Brief Look At Calum Von Moger
Calum Von Moger grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we meant an old warehouse with basic equipment and rusty dumbbells. Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’
His bodybuilding journey began and he quickly started winning shows, building up his reputation and catapulting himself into the spotlight of the bodybuilding community. Despite a few setbacks as a result of injury, Calum showed resilience and overcame those. While his road to recovery was difficult, he returned to training at full capacity and now looks incredible, as the GI Exclusive will show.
Calum Von Moger’s 2022 Physique Progress
Despite gyms being closed nearly worldwide, Calum Von Moger has been able to maintain a monstrous physique with his home workouts. Perhaps there is hope for bodybuilders during this long shutdown after all.
His physique at this point perfectly represents how a bodybuilder should look outside of competition. He’s ripped, but not the totally dehydrated shredded you would expect of a bodybuilder a few days out from a competition. Bodybuilding is all about cycling and making sure you hit the sweet spot of your peak physique right when a show is about to come. Clearly, Calum understands that, and is able to keep himself in good shape while preserving his best physique for when he really needs it.
It appears Calum hasn’t lost any gains despite being stuck at home, which is a difficult feat to accomplish. Only time will tell what he can achieve once he’s finally able to return to the stage. If his history is any indication, there are a lot more wins in the future for Calum Von Moger.
Here’s How To Train Like Calum
But Calum isn’t the only one stuck at home. We all are in the same boat until this global crisis ends. If Calum’s home workout videos are inspiring you, maybe now is the best time to start training like Calum himself. You can check out his workout training membership program right here, featuring a wide variety of training plans customized by Calum Von Moger himself.
As you can probably tell from the brief update he shared, Calum von Moger has been keeping up with his fitness at home and shows no signs of letting his physique waste away in quarantine.
Probably the most interesting fact he shared is that he warms up before his workout with 30 reps of dips before heading straight into some powerful bicep curls.
Warming up is definitely an essential if you’re serious about gaining huge mass, doing a light workout to activate your muscles (and help them metabolize better!) before a longer, more strenuous workout is a must.
You can also get an inside look into Calum Von Moger’s life in the feature documentary Calum Von Moger: Unbroken. Click here or the banner below to stream or download today!
Wrap Up
Calum Von Moger looks amazing and despite the recent world events, he hasn’t let that stop him or slow him down. With the right approach and attitude, Calum has been to keep us his massive and shredded physique to always be ready for competition time. His physique is one to envy but is attainable for you as well if you keep to all your goals. Check out Calum’s workout and see those results you want most.
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 Calum Von Moger
Cedric McMillan Provides Physique Update 5.5 Weeks Out Of 2022 Arnold Classic
Cedric McMillan looks ready for his appearance in Columbus during the 2022 Arnold Classic.
Cedric McMillan has been active on social media since the start of 2022. He has been working hard to get back on stage and is set to appear at the 2022 Arnold Classic in Columbus. The event is scheduled to take place from March 3-6 and will feature some of the top names in bodybuilding. McMillan is on that list and has provided another physique update just over five weeks out from the show.
The update was shared to the Black Skull Instagram page. McMillan is seen going through poses and showing off the progress he has made to this point. In the caption of the video, it is confirmed that McMillan currently weighs 282 pounds.
“Exclusive Cedric progress!
282 lbs”
It has been a busy offseason for McMillan. It began when he contracted COVID-19 and was hospitalized. He lost nearly 30 pounds from the virus but has made significant strides in putting that weight and muscle back on. He defeated the virus and returned to the stage during the Legion Sports Pro. McMillan was not part of the first callout and did not return for the finals.
Cedric McMillan was also scheduled to appear during the Egypt’s KO Pro show but did not make it. He is now expected to take the stage at the Arnold Classic and will do what it takes to be there. McMillan missed the 2021 show in September with an injury. He was present in Columbus but was part of the broadcast team instead of competing on stage. Now, he will have a chance to return to competing against some of the best in the world.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Mohamed Shaaban (Egypt)
Brett Wilkin (USA)
Akim Williams (USA)
Rafael Brandão was scheduled to appear but recently withdrew from the competition. Fans were excited to see him take part in one of the biggest shows of the year. The same can be said about McMillan. He is always a fan favorite and will have a chance to show what he can do.
If his physique updates are any indication, it looks as though Cedric McMillan will be ready for the first week of March.
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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.