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The Abs Workout You’ll Feel Until Next Week
Abs Workout to Make You Sore
Most people treat their abs as accessory muscles which is why only a few people have a chiseled six-pack while the others are always figuring out a way to get them. You need to train your abdominals as you train all your other muscle groups.
Doing a couple of ab exercises at the end of a workout isn’t going to budge the needle when it comes to building a six-pack. There are only a few things more satisfying than having sore abs for a week after you train them.
Exercise 1 – Ab Wheel Rollouts – 3 Sets Failure
We start the abs workout with the ab wheel rollouts. The ab wheel rollouts work your complete upper body and help in building core strength. If you don’t have access to an ab wheel at your gym, use a barbell and put a quarter plate on each side.
Maintain a full range of motion while performing this exercise and pause for a second at the bottom of the movement. All the exercises in this workout will be done to failure. Don’t stop until there is nothing left in the tank.
Exercise 2 – Superset
– Hanging Leg Raises – 3 Sets Failure
– Kneeling Cable Crunches – 3 Sets Failure
We’ll be training the complete abdominal in this workout. The hanging leg raises target the lower abs while the kneeling cable crunches will train the middle and upper abs. Using cable in the crunches puts constant tension and resistance on the abs.
Maintain a constant repetition tempo while performing all the exercises. Don’t rush through the exercises and focus on maintaining a mind-muscle connection with your abs and contract your abs with every rep.
Exercise 3 – Giant Set
– Crunches – 3 Sets Failure
– Heel Touches – 3 Sets Failure
– Reverse Crunches – 3 Sets Failure
In the giant set, we will be training the upper, middle, lower abs along with the obliques. Obliques are the fish gill-like muscles at the sides of your abs and are one of the most overlooked muscles.
All the three exercises are done while lying on the floor so you don’t waste time switching positions. Go from one exercise to another without stopping for rest in between sets. You can take a minute’s rest after completing one giant set.
Exercise 4 – Superset
– Landmine Ab Twists – 3 Sets Failure
– Russian Twists – 3 Sets Failure
Your goal should be to complete this workout in half an hour. The abdominal is a small muscle group and doesn’t need a lot of time to recover between sets. Both the exercises in this superset are focused on developing your obliques.
For the landmine ab twists, anchor one end of a barbell in a corner. Grab the barbell from the other end with both hands at neck level. Perform the movement by rotating the trunk and hips as you swing the weight to the right side. Return to the starting position and repeat on the left side.
Exercise 5 – Planks – 3 Sets Failure
Planks have earned a name for themselves for being an ultimate core strength building exercise. We start and end the workout with core strengthening exercises. Hold the planks for as long as you can.
By the end of the workout, your abs should be filled with blood and lactic acid. Don’t be surprised if you cramp up during the workout. One workout like this in a week should be enough to get you the washboard abs.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Benefits of Medicine Ball Training For Home Workouts
Medicine ball training is a fun and versatile form of training to really enhance growth and provide fun and engaging ways to workout.
When looking to change up our training, it can be really easy to get caught up in the same old workouts because we are comfortable. But changing our exercises is important for growth and can add muscle confusion so our muscles are forced to adapt to a new movement. While there are many machines in the gym that can aid in a big lift, using simple and convenient exercise tools, like a dumbbell or kettlebell, can really enhance gains and can be done from anywhere. But medicine balls are often times overlooked tools to promote strength and cardio and are a perfect addition to add to your home gym.
Medicine ball training is a great form of training consisting of many variations from higher intensity to more strength-based, and everything in between. With many weights to choose from and many designs to try, you will never grow bored of medicine ball training and the great benefits it provides.
As great supporting aids to bodyweight workouts, medicine balls allow you to add weight to those otherwise lighter workouts to develop more functional strength and kill the monotony of a boring workout. One of the biggest pros of medicine ball training is that it contains the three elements to successful full body fitness being strength, balance, and endurance. All of these can be used for a number of sports to enhance your chance at greatly succeeding.
Let’s take a look into medicine balls, what the benefits are, and some top exercises to promote this functional growth so your training and performance takes off. You won’t be disappointed with the results and you will quickly see what these gains can do for you.
What Is A Medicine Ball?
Medicine balls are weighted balls that vary in size and weight, as well as many different variations. Typically firm, these can be inflatable, rubber, or made from a special grip material which make these highly versatile and perfect for a variety of workouts. Now used as weights to enhance progressive overload, medicine balls have been incorporated into different programs and the benefits are amazing.
Benefits Of Medicine Ball Training
Build Strength & Full Body Functionality
Medicine balls can be used for a wide range of movements which can include many muscle groups to see increased growth. Shorter, higher impact exercises can really work your muscles and add weight to normally just bodyweight workouts, giving more resistance for your muscle to deal with. As a great full body workout, medicine balls can aid in total body functionality by strengthening movements seen in everyday life (1).
Enhance Explosive Power
These shorter bursts and higher intensity movements will also promote better explosive power, especially for those sports where fast motions and quicker reflex times are important. Introducing a higher level of focus, medicine balls will work wonders for that explosive power. With each exercise training certain areas for sport specific movements, you won’t leave out a muscle group, no matter how small (2).
Promote Balance & Posture
Using a medicine ball in your training can really enhance balance and posture by increasing core support to align the spine and alleviate lower back pain while also promoting solid stabilization for any movement. With the increased power comes a need for better balance, and by working specific groups, you can tackle any of these challenges that lie before you.
Increase Cardio & Aid In Weight Loss
Medicine balls do not only have use in solitary positions, like an air squat. You can use medicine balls to add weight during a run, cycling, or even variations of something like a farmer’s carry. Regardless of the exercise, using a medicine ball can enhance muscular endurance, but also keep your heart rate elevated and see you burning calories for that desired weight loss to take effect (3).
Simple & Convenient
Medicine balls can be used anywhere and at anytime and are simple and convenient fitness tools. Easy to learn, the number of exercises that can be performed while using a medicine ball may change the way you view working out. An added bonus is that you can do these with a partner or solo and either way is safe and effective.
Featured Medicine Ball
SPRI Dual Grip Xerball Medicine Ball
SPRI brings a great medicine ball to the fitness game that is two-handled, consists of a great grip, and can be used for a variety of exercises. Made from synthetic rubber PVC, it offers a firm response and sturdy handles for comfort and enhanced grip while ensuring safety and effectiveness. A great choice for a total body workout, or any isolation exercise, this medicine ball can help you see growth, endurance, and power, while also promoting balance, weight loss, and explosivity. The handles are large enough to support any bodyweight workout and the options for price and weight can be a nice addition to your workouts and home gyms.
Price: Prices may vary depending on weight but range from $49.98 (6 lbs.) to $94.98 (20 lbs.).
Check Out SPRI Dual Grip Xerball Medicine Ball Here
Check out our individual review for SPRI Dual Grip Xerball Medicine Ball here!
Wrap Up
Medicine ball training can greatly enhance all aspects of your training and performance and should not be overlooked. A high-quality medicine ball can ensure functional and effective workouts while also promoting durability and longevity in you and the product itself. Able to enhance strength and muscle growth, promote power and explosivity, increase cardio and weight loss, as well as support balance and better posture, the benefits should be enough for you to grab a medicine ball and get to work. Add these to your home gym or workouts and feel great knowing you took a step in the direction of serious physical success.
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 SPRI and Envato
References
Ignjatovic; Aleksandar M.; Markovic, Zivorad M.; Radovanovic, Dragan S. (2012). “Effects of 12-Week Medicine Ball Training on Muscle Strength and Power in Young Female Handball Players”. (source)
Earp, Jacob E.; Kraemer, William J. (2010). “Medicine Ball Training Implications for Rotational Power Sports”. (source)
Carey, Daniel G. (2009). “Quantifying differences in the “fat burning” zone and the aerobic zone: implications for training”. (source)
List of Major Bodybuilding Events and Contests in 2022
2022 is going to be a busy year for the majority of professional bodybuilders. Remember nothing much was done in 2021 owing to the inconveniences brought by the Covid-19 pandemic. Events that got postponed or canceled during the pandemic will now take place on various dates throughout the year. However, it is worth noting that we are not completely out of the woods and the virus keeps mutating. Therefore, there are no guarantees the events will take place but we’re banking on the hope that people now know how to live with the virus. We have combined for you a list of Bodybuilding Events you ought to look out for next year and their venues.
NPC Worldwide Eastern Bloc Tour (From March)
The nations of Russia, Serbia, and Kazakhstan will be a privilege to hold this major event starting on March 2022 in Moscow, Russia. Participants are required to complete their ProCard for free. Overall winners will be eligible to free registration at the NPC Worldwide Invictus Pro Qualifier. Additionally, the two open overall winners will have their flight, accommodation, and registration catered for.
These are the contests divisions you should prepare for:
Classic physique ✓
Bikini ✓
Figure ✓
Men’s bodybuilding ✓
Fitness ✓
Women’s bodybuilding ✓
Wellness ✓
The event is open to competitors from all countries and athletes other than bodybuilders are free to attend. The exact dates of the contests will be announced in early 2022. Meanwhile, you can register for the contest online and purchase materials that will be used in advance. Also, note that there will be both spring and fall shows. Subsequent shows will be held in St. Petersburg, Belgrade, Moscow again in November, and Nur-Sultan, Kazakhstan.
Related Article:: Top 11 Tips for Training for IFBB
NPC Mother Lode, Reno, NV (June)
NPC Mother Lode is set to take place around May 2022 in Reno, NV. It is a major entertainment event where crazy muscles will be paraded for the audience. Most importantly, the show will feature costumes, celebrity guests, and a lot of music. Organizers have also listed acrobatic exhibitions among the good stuff attendees should look forward to. The contest’s winners will not only bag the trophy but will also get free entry to the Russian IFBB Pro Qualifier. Tickets to the event are quite limited but those who miss out can catch up on the event’s live stream.
NPC West Coast Classic, Rancho Mirage, CA (June)
The national qualifier will take place in Rancho Mirage sometime in June. It is a highly anticipated event that is set to attract bodybuilders and other athletes from far and wide. Organizers of the event have chosen Agua Caliente as the show’s theater, a very good choice because of the spacious nature of the place. There will be up to 2000 seats available for the audience but more will be accommodated in private lounges where you can book a reservation. A former hosting for Mr. Olympia, this venue is among the best in the 2022 bodybuilding events calendar.
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This event is open to all levels of bodybuilders, including amateurs, novice, and pro bodybuilders. Most importantly, various competition categories will be there. Every aspect of the event will take place at the same venue, including accommodation, tanning, registration, make-up, and more. Attendees and participants are advised to register online to save money.
NPC Dexter Jackson Classic, Jacksonville, FL (23 June)
Dexter Jackson’s classic is one of the best bodybuilding contests in the world. It is a special kind of contest since it is produced by Dexter Jackson himself, a decorated former Mr. Olympia. His bodybuilding career spanning 25 years will be reflected in the show. It is a must-attend event for anyone looking for inspiration concerning their bodybuilding career. The event’s planning is done professionally to ensure everyone in attendance has a fulfilling experience at the end of the day. You may not win the overall prize but you will come out better than before. That is why upcoming bodybuilders need to mark the event’s date on their calendar.
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The show will have several categories of winners who will receive a free entry ticket into the International IFBB Pro Qualifier. Most importantly, Dexter Jackson will give the winners the privilege of joining him at the JAX gym for some entertaining workouts. We insist on you registering for this event online because it is much cheaper. Registering onsite is going to cost you $180 compared to the $119 paid when registering online.
IFBB/NPC Tahoe Show, Lake Tahoe, Nevada (August 13-14)
The Tahoe show has been around for 11 years. It will be held at the Montbleu Resort in Nevada on 13th and 14th August this time around. Famed for IFBB Pro League Open Masters and Bikini, the show is set to attract the big and mighty. Apart from the beautiful venue, the show comes packed with many more goodies such as backstage donuts, great music, high-profile guests, and more.
Overall winners will receive the coveted Muscle Dear Trophy that is hand-made and elegant. Apart from the show itself, visitors will also be treated to the spectacular Nevada landscape and blue skies. Additionally, all athletes will be welcomed to a free-entry after-party at Opal Nightspot where they can party and interact freely. The Tahoe Show is the ultimate tour you can gift yourself in 2022.
IFBB Pro League Legion Masters Championship, Reno, Nevada (October 7th)
The state of Nevada is going to be a beehive of activity in 2022. It will be privileged to host the Legion Masters Championship which is considered the world’s biggest IFBB Pro Masters Show. The event is one of the few that offer cash prizes with the winners walking away with $20,050.
Participants are required to provide the following when registering for the contest:
Competitor number ✓
Division ✓
Classes ✓
Some stage photos ✓
Apart from cash prizes, overall winners will also receive 34” custom trophies with a black finish. 1st to 5th places will receive 6” solid metal custom medals. Overall winners in these categories will receive $2,250 in cash:
Fitness ✓
Figure ✓
Physique ✓
Women’s physique ✓
Bodybuilding ✓
Wellness ✓
Men’s physique ✓
Bikini ✓
Subsequent Legion events in Nevada will be held from October 7th to 9th in Reno.
NPC New Mexico State Open, Albuquerque, NM (November 20th)
This is a new premier bodybuilding competition offered by California Alternative Medicine. The event will be open to amateur athletes who want to earn a place in the national qualification. They will get a chance to meet IFBB pros from whom they will get inspiration. The event was previously attended by bodybuilding stars such as Steve Cucklo, Tamara Jordan, and Dexter Jackson. NPC New Mexico State Open is going to be a high-intensive and competitive event you need to prepare adequately for. As a novice bodybuilder, you need to invest heavily in fat-burning products. You also need to work on your muscle mass because the show is going to feature some of the best muscles in the world.
Here is a schedule for the event.
Time
Activity
12.00 pm
Tanning commences at the venue hotel, Hilton Garden Inn
4.00 pm
Check-ins:
Classic physique
Men’s bodybuilding
Fitness
Women’s physique
4.30 pm
Check-ins:
5.00 pm
Check-ins
Figure
Wellness
5.30 pm
Check-ins
Men’s physique
6.00 pm
Check-ins close
Arnold Sports Festival – one of the best Bodybuilding Events
The Arnold Sports Festival is a combination of several bodybuilding events such:
The Arnold Classic ✓
IFBB Pro League Events ✓
Arnold Strongman Classic ✓
Arnold Amateur Strongman World Championships ✓
2022 Arnolds events will be held between March 3rd and 6th in Columbus, Ohio. The larger Arnold Expo will feature a lot of amazing goodies for bodybuilders and fans alike. For instance, event organizers say there will be over 100 booths available for participants. That means plenty of sports equipment, nutrition, and apparel. People can become sponsors and exhibitors. Most importantly, the show does not discriminate; both new and returning exhibitors are welcome.
Preparing for Bodybuilding Contests
Winning a major bodybuilding contest is the ultimate dream of every bodybuilder. However, the stiff competition means only a few and the best realize this dream. But, did you know that some people have won a major bodybuilding title in their debut? A good example is Nick ‘The Mutant’ Walker who won his first Arnold Classic in his debut. It means anything is possible if you prepare for the event adequately. There is not much time left until the first event but you can achieve a lot in the remaining months. Here are a few things you need to do as part of the preparation for major bodybuilding events:
Invest in quality, world-class workout equipment ✓
Watch your diet ✓
Have a personal trainer ✓
Familiarize yourself with upcoming contests and respective venues and potential competitors ✓
Work more on building muscle and reducing fat ✓
Related Article:: Pro Tips for Pre-Contest for Bodybuilding Shows
Overall
Bodybuilding events in 2022 are going to be unique in many ways. People are thirst for the events because of the disruptions caused by the pandemic in 2021. That means a huge attendance of both participants and audiences. Most importantly, the events will be a great opportunity for amateur bodybuilders to showcase their skills and talent. Start booking your spot now for an experience of a lifetime. Don’t forget to check out our blog and shop for inspirational fitness articles and quality products respectively.
Paul Krueger Looks to Defend Mr. Natural Olympia Title in 2022
2021 Mr. Natural Olympia Paul Krueger plans to defend the Men’s Bodybuilding title at 2022 Natural Olympia.
If you were tuned in for 2021 Natural Olympia, you know Paul Krueger. He was 2021 Mr. Natural Olympia after clinching the Men’s Bodybuilding division. What’s crazy is that he won just weeks after earning his pro card. Well, the party didn’t end there for this determined INBA PNBA athlete. One of his top New Year’s resolutions is to defend his title. On Instagram (IG), Krueger asserted:
“My top 3 goals 2022:
Return and defend the @inbapnbaglobal_official Natural Olympia title in November.
Become completely debt free.
10X my YouTube channel to 26k subs.”
You can see his full IG post below.
https://www.instagram.com/p/CYm8KzAPdsN/?utm_source=ig_web_copy_link
Natural Olympia
Natural Olympia is the cornerstone natural bodybuilding event for natural bodybuilders. It’s The Pinnacle of Natural Sports, and if there’s a competition a competitor wants to win, this is the one. This past year (2021), contestants were representing 15 countries, including champions from all over the world, including Italy (Angelo Mastrangelo – Men’s Sport Model ), Mexico (Arely Ayala – Bikini Angels), Germany (Mirco Burger – Men’s Bodybuilding Masters), and Britain (Claire Burton – Women’s Physique Masters).
Competitors compete here for a chance to win grand prizes, and this upcoming Natural Olympia added a new bodybuilding category. Also, the INBA PNBA has signed on a plethora of athletes to multi-media contracts with Generation Iron, INBA PNBA, and Iron Man Magazine.
The drug testing protocol is rigid for INBA PNBA competitors. The INBA PNBA league scans each athlete for banned substances on the most elite drug testing standards – World Anti-Doping Agency (WADA).
Although Paul Krueger is the reigning champ, that doesn’t mean he’ll stay that if he ever fails a drug test. Any INBA PNBA athlete who gets caught doping with a substance from the WADA list will be stripped of their title. For example, Jill Kolivoski was the former Women’s Bodybuilding champion until she later failed a drug test administered at 2021 Natural Olympia and was stripped of her title.
How Strong Is Paul Krueger?
Paul Krueger is insanely strong. Below, you’ll find an IG clip of him dumbbell incline bench pressing 200 lbs a few months before winning the 2021 Natural Olympia.
https://www.instagram.com/p/CSckrYSB4TG/?utm_source=ig_web_copy_link
Krueger focuses on lifting heavy weights. There are other IG clips of him repping 500 lbs on barbell Romanian deadlifts and 405 lbs on barbell squats.
In an IG post posted on November 16, 2021, Krueger stated:
“I’ve only ever known lifting heavy/scary af. I am one of the freaks that hogs all the plates, pushes through the weight with audible growls, and who is threatened to be removed from globo gyms on a regular basis for exceeding the designed capacity of machines.”
In addition, he uploaded a video explaining how the golden ratio – how the approximate number 1.618 relates to mathematics – can help your bodybuilding physique on his YouTube channel. According to Krueger, following this principle will give you the perfect shoulder-to-waist ratio to provide you with the ideal V-taper for natural bodybuilding.
Generation Iron wishes Paul Krueger the best of luck in his 2022 natural bodybuilding season!
Follow us on Instagram, Facebook, and Twitter to see INBA PNBA athletes’ workouts to succeed in the 2022 season!
Kai Greene Looking Downsized In Recent Videos
Kai Greene might be training with a different goal.
Kai Greene has not officially announced his retirement from the sport of bodybuilding. He often posts physique updates and workout videos but there might be a different goal in mind. Greene has maintained a shredded physique but is seems unlikely that he will return to the stage at 46 years old. In recent videos, the legendary bodybuilder has looked a bit downsized.
Greene posted a recent video to Instagram where he is promoting machines and equipment made by Powertec. In the video, Greene is seen using the machines and is looking a bit slimmed down.
At this point, Kai Greene might be interested in building a healthier version of himself. He was one of the elite bodybuilders during his time and still has a huge following that wants him to return to the stage. Greene has not competed in six years despite holding off on retiring. There was speculation that he was going to return during the 2021 Olympia but that did not happen.
During his career, the Olympia title has eluded Greene but he has three second-place finishes. Greene has three victories at the Arnold Classic and finished third in 2016. It is clear that Greene can still put in the work in the gym and he shows it on a daily basis.
Kai Greene continues to inspire others and share some workouts to try. He is using his massive following to share knowledge and insight on weight lifting.
“The body you see is just a physical manifestation of my own thoughts, my ideas, and my actions. Our own super powers are not external strengths but more so found deep in within.
I want you to think about your dreams…and more importantly I want you start living your dreams.
There’s never been a better time then right now in our own self isolation to start moving forward.”
If Kai Greene is downsizing, this does not mean that he is out of shape or losing strength. Quite the opposite actually. At age 46, Greene is focusing on his health and might not be interested in waking around at his competition weight. This might upset some fans if Greene is not interested in returning to the stage but his presence in bodybuilding is still busy and he continues to show off an impressive physique.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
A Complete List Of Mr. Olympia Winners Throughout The Years
Photos via Instagram @philheath @big_ramy @schwarzenegger
Every Mr. Olympia winner to ever walk the biggest stage in bodybuilding.
Every year, those top bodybuilders we all know and love travel to the Olympia stage in hopes of becoming the next winner. There is nothing more coveted than a Mr. Olympia win and ever since 1965, when Joe and Ben Weider brought this competition to life, it has stood the test of time as a way to uncover a true champion year in and year out.
Mr. Olympia has expanded now into 10 divisions, bringing to light many hard working, dedicated, and absolutely shredded athletes who each year stalk the biggest stage in the world for that top prize. Now an entire weekend of events, a fan expo, and more promo than ever, Mr. Olympia has taken on a whole new meaning. And while the event is open to men and women, with five events on each side respectively, the main event still stands at Mr. Olympia and the Open division.
Despite being 57-years old, there have only been 16 winners. With big names like Arnold Schwarzenegger, Lee Haney, Dorian Yates, Ronnie Coleman, and Phil Heath winning more than a handful of times each, the standard continued to be set and Mr. Olympia was taken to a whole new level. Regardless, each of these 16 winners has left their mark and cemented their legacy as Mr. Olympia.
We’ve put together a list of every Mr. Olympia winner since the start. This long-standing and storied event has seen action, drama, and some of the world’s largest humans fight for that top prize. Each and every year, we are excited to see who is next.
Every Mr. Olympia Winner
Larry Scott (1965-1966)
Larry “The Golden Boy” Scott won the first ever Olympia contest in 1965 and repeated in 1966. After a two-time victory, he retired. Scott is known for his massive arms and popularized the Preacher curl exercise, so much so that people often referred to it as “Scott curls”. Since Scott won in both his appearances before retiring, he is the only bodybuilder to never lose in a Mr. Olympia where he competed.
Sergio Oliva (1967-1969)
This three-time Cuban bodybuilder took on the nickname “The Myth” and crossed paths with Arnold Schwarzenegger on more than one occasion. Sergio Oliva was uncontested in 1968, but in 1969, he would face off against a young Schwarzenegger and win. He served as a Chicago police officer for over 25 years.
Arnold Schwarzenegger (1970-1975, 1980)
Arnold Schwarzenegger ran the early-mid 70’s with dominant performances. His 1975 appearance was documented in the Pumping Iron, upon which he retired. But he wasn’t done. Schwarzenegger came out of retirement for the 1980 Olympia contest after training for his role in Conan the Barbarian, where he was putting on muscle and felt as though he could compete. His entry in this competition was kept secret and at the last minute, he announced that he would compete. Despite controversy and disdain from fellow competitors, Schwarzenegger competed, and won. He also made careers as an actor, politician, and activist.
Franco Columbu (1976, 1981)
Franco Columbu and Arnold Schwarzenegger were close friends, having met at a bodybuilding competition at young age and eventually becoming training partners. After Columbu won in 1976, he participated in the first ever World’s Strongest Man, but an injury proved to a major setback for him. However, he bounced back and competed at the 1981 contest, where he won and shortly after retired.
Frank Zane (1977-1979)
One of the greatest physiques in the history of bodybuilding belongs to Frank Zane. This is due to his meticulous, dedicated, and sharp focus on symmetry and proportion thus shifting the idea from sheer mass to aesthetics. He is one of only three bodybuilders to defeat Schwarzenegger and won his Olympia titles while being under 200 pounds. He was nicknamed “The Chemist”, partly because of his strict attention to detail and also because of his Science degree from Wilkes University.
Chris Dickerson (1982)
Chris Dickerson is one of only a handful of Olympia winners to only win once, however, is a very decorated bodybuilder with a thirty-year career. He was most notably the first openly gay winner of Mr. Olympia while also being someone who prioritized heavy muscle with aesthetic. Along with bodybuilding, he also was a successful model.
Samir Bannout (1983)
“The Lion of Lebanon” is another bodybuilder to only win once, but Samir Bannout was the first Middle Eastern bodybuilder to win Mr. Olympia. Interestingly enough, Bannout’s first professional win was Mr Olympia in 1983 and he would go on to have a great career throughout the ensuing decades.
Lee Haney (1984-1991)
Lee Haney took charge with his physical size and genetics coupled with his unique style of training which allowed him to win eight consecutive titles, a feat shared only with fellow Olympia, Ronnie Coleman. As he began to win again, and again, and again, he really put an emphasis on the power of the mind. This was important to keep him grounded and to not let success become his fatal flaw. His reign would eventually end when a young Dorian Yates came to town. Outside of bodybuilding, Haney was appointed as Chairman of the President’s Council on Physical Fitness and Sports by former President Bill Clinton.
Dorian Yates (1992-1997)
Dorian Yates, also known as “The Shadow” is one of the greatest bodybuilders in history and has the fifth highest number of wins. Yates is considered to be one of the original “mass monsters”, seeking maximum muscle stimulation in the shortest amount of time possible. This is done through high-intensity training. From 1992-1997, this propelled Yates to Olympia victory.
Ronnie Coleman (1998-2005)
When Ronnie Coleman showed up in 1998, no one knew that another 8-year run was in the making. Coleman started out as a police officer and bodybuilding became reality when a gym owner offered him a free membership if he could train Coleman for bodybuilding shows. And it began. Year after year, Coleman continued to win until 2006, when Jay Cutler swooped in and took the title. Coleman held the record for most IFBB wins at 26 for a long time, but that record was broken by Dexter Jackson.
Jay Cutler (2006-07, 2009-2010)
Facing what seemed to be an impossible task in defeating Ronnie Coleman, Jay Cutler took on that challenge and ultimately edged Coleman out for that top spot. With his 2009 win, he became just the third Olympian to win in non-consecutive years. He has been featured on magazine covers and started Cutler Nutrition, a bodybuilding supplements business.
Dexter Jackson (2008)
Dexter “The Blade” Jackson took the 2008 Olympia contest after having a great year including wins at the Arnold Classic and Australian Pro Grand Prix VIII, among others. He has competed in 20 Mr. Olympia contests and is the only bodybuilder to win the overall title at Mr. Olympia and Masters Olympia. He started his own bodybuilding competition called The Dexter Classic in 2009.
Phil Heath (2011-2017)
Placing in the top 5 from 2008-2010, Phil Heath was knocking at Mr. Olympia’s door asking for that title. In 2011, it finally came. But it didn’t stop. Heath continued to defend the title for the next six years, earning him the reputation of being one of the most muscular men on the planet. His Olympia win streak ties him with Schwarzenegger for second most of all time.
Shawn Rhoden (2018)
Shawn Rhoden is the oldest bodybuilder to win Mr. Olympia at 43-years old and had for a number of years been in the top 5. His chance came in 2018 when he replaced Heath, taking the title for himself. An aspiring soccer player to Mr. Olympia, Rhoden had a fulfilling bodybuilding career. However, Rhoden passed away in late 2021.
Brandon Curry (2019)
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. In 2019, he won the Arnold Classic and Mr. Olympia, placing himself in Olympia’s history books. Despite his thick and muscular appearance, his victory came as a surprise to some.
Mamdouh Elssbiay (2020-2021)
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. 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.
Wrap Up
Mr. Olympia is a fun and exciting event each and every year. With the most coveted bodybuilding prize on the line, these top athletes take each other on and seek to reach that top podium spot. These winners have cemented a legacy in the bodybuilding world and in Mr. Olympia history and each year, everyone can’t wait to see who else makes the list.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Liam Hemsworth Looks Shredded In Recent Photo Shared By Brother Chris
Chris Hemsworth shared a birthday post for his brother, Liam Hemsworth.
The Hemsworth brothers are no strangers to the limelight. Over the years, both Chris and Liam have been featured in some massive films while turning their attention to fitness. Liam, who turned 32 on Thursday, seems to be paying some extra attention to his physique lately. Chris shared a birthday post where his brother is looking as shredded as ever.
Like any brother would, Chris Hemsworth made sure to troll Liam Hemsworth a bit with his post on Instagram and even offered some help.
“Happy birthday @liamhemsworth hopefully this is the year you finally get in shape and take care of yourself ??To help with your transformation I’m gonna gift you 10% off a @centrfit membership #familydiscount love you”
Chris is referring to his health and fitness app CentrFit in his post. Both Hemsworth brothers have been seen working on their physiques in recent months. Chris is no stranger to bulking up for a role, which he is currently doing as he prepares to play Hulk Hogan is an upcoming Netflix biopic. Chris has shared some intense workouts that feature boxing and different ways to build strength.
Despite being trolled by his brother, Liam Hemsworth is looking shredded in this picture. He is best known for his work during The Hunger Games series. Chris Hemsworth has also done well in the box offices with films like Thor and The Avengers.
The Hemsworth brothers have turned into heartthrobs on the big screen with a huge following on social media. This is where they have shared recent workouts and physique updates. Liam has even graced the cover of Men’s Health because of his work to improve his physique. This includes strengthening muscles in many different ways.
In November, the Hemsworth brothers were seen putting themselves through a brutal pilates workout. This was a session that was led by Chris’ CentrFit app and it certainly tested their strength by the looks of it. It was a workout that was aimed to build core strength and joint flexibility. This is just one way the Hemsworth brothers have built impressive physiques.
One thing we know is that both Chris and Liam are dedicated to fitness and are always interested in bettering themselves. They have inspired others to do the same by sharing workouts and even creating an app to lead. It will be interesting to see where their fitness venture takes them next.
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Santi Aragon: “There Is No Light On The Other Side” When You Push To Bodybuilding Extremes
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Santi Aragon opens up about his retirement – claiming that the risks started to outweigh the rewards of bodybuilding.
Last month, bodybuilder Santi Aragon announced that he would be retiring from the sport. At only 33 years old, this was a very surprising statement. Many bodybuilders compete well into their 40s, and in some cases, 50s. More shocking was the reason. He did not suffer a major injury or have health issues. He wanted to leave at the top of his prime before long term damages rear their head. In our latest GI Exclusive interview, Santi Aragon opens up about how the risks of steroid use and contest prep led to his retirement from bodybuilding.
Santi Aragon has been completely open and honest about steroids and other drug use in bodybuilding for quite some time now. Having built his own businesses and no longer sponsored by other brands – he felt free to speak openly without reflecting poorly on any of his obligations. So it comes as no surprise that Santi was very open and detailed while speaking with us about his reasons for retiring.
First things first, Santi Aragon doesn’t want anyone to think that he was against PEDs in the sport. He knew the risks going in and was willing to take them. He wasn’t naive to the reality that top level bodybuilding requires. That being said, as he got older, he felt the risks started outweighing the rewards.
On top of this, he was witnessing many deaths in the sport during the 2021. While he acknowledges that these deaths have no real link – he also understands that drug use in the sport can lead to long term health damages and even death. His very own trainer suffered through heart issues last year (good news: he recovered), which “really hit home” for Santi just how painful those kind of health situations can be.
While he didn’t confirm or state if the heart problems were in relation to steroids, the reality became clear. This is a risk of what can happen down the road from consistent steroid use. Santi Aragon has been on top of his health in recent years, with blood tests every three months, his heart and his blood pressure are all healthy. He wants to keep it that way for as long as possible. So he decided to retire.
But for Santi Aragon, it’s more than just the drugs that pose a risk. Santi believes the entire lifestyle required for top level pro bodybuilding is dangerous – especially rising to meet the higher weight requirements for the biggest divisions.
“It’s very difficult for a guy thats 5’5″ to carry over 200 pounds. At least for me,” Santi Aragon states in our interview. He continues:
“I’m not built to be 200 pounds. I’m a 175-180 max. But when I’m starting to push that 212, when I was trying to be 212, I had to force everything. I had to force training, I had to force food, I had to force drugs at such a high level that I could not see myself sustaining that for over a year… that reality sets in really fast. The drugs, the food, and you know – when you force yourself to do things like that and push your body to that extreme, there’s no light on the other side.”
Santi Aragon goes on to say that most bodybuilders don’t realize the reality of this until it’s too late. They are only aware just how far their health can be at risk once the long term effects start appearing. Santi didn’t want to be one of those people. That’s why he changed course.
And Santi Aragon also wants to point out that nothing is set in stone across the board. Much like cigarettes, some people can smoke their whole lives with no issues. Others can smoke for one year and get lung cancer. Genetics and random luck play a big part. It’s to each their own in how far an individual wants to push that risk.
You can watch Santi Aragon’s full comments on his retirement and health in bodybuilding by watching our latest GI Exclusive interview segment above!
Danial Zamani Bench Presses 727Lbs and Makes it Look Easy
Danial Zamani makes 727lb bench press look like child’s play.
Danial Zamani showcases his incredible strength with a massive 727lb bench press. Zamani recently pulled off the incredible feat in training and made the lift look easy. It’s clear that he’s a threat to the bench press world record held by Julius Maddox. It’s also clear that he’s within striking distance of crushing the record.
Perseverance is perhaps the number one most important trait to have if one wants to succeed at just about anything. No matter what you choose to do in this life one thing is very certain. Before you succeed you’re going to fail. In fact you’re going to fail a whole lot before you consistently succeed. Those with unshakable perseverance have been blessed with an incredible super power, no question.
It’s the exact power that men like Danial Zamani possess.
One of the strongest humans on the planet, Danial Zamani is hunting to conquer the 800lb bench press. The reigning bench press king Julius Maddox is on the very same mission. Both men have been hard at work prepping their minds and bodies to eventually set the world record.
While Maddox may hold the title of bench press king, Danial Zamani is hot on his heels. Training session after training session has improved Zamani’s strength. He has consistently been pushing himself to the point that he’s become a real threat to not only the current world record, but also the 800lb record as well.
Incredible Strength
Danial Zamani recently bench pressed 727lbs in training and made it look like cakewalk. The feat shows that he is clearly ready to challenge the world record bench press.
?330 kg?without using any stimulant, one of my important attempt in this training cycle, starting attempt of my last 4 heaviest attempts. Here it is presented to all my sport seniors and athletes in the world.
With the help of first god and second my coach great Babak @babak_ghazbani who takes care of all my training plans, and support of my fans, I am willing to break the world record ?
It appears that 727lbs was barely even an issue for Danial Zamani. He has the strength, the drive, the perseverance, and the momentum to push him towards challenging for the bench press world record.
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Big Ramy Shares Offseason Weight Is Currently 341 Pounds
Big Ramy is training for what could be a third consecutive Olympia title in 2022.
Big Ramy is not one to share information in the offseason regarding his plans or training. On Thursday, the reigning two-time Olympia champion joined his coach, Dennis James, to discuss the upcoming bodybuilding season. Big Ramy also revealed that his current offseason weight is 341 pounds.
The Olympia was held in Orlando the last two years and Big Ramy took home gold in each event. The show will be moving back to Las Vegas in December this year. The bodybuilder joined his coach to discuss different topics around the sport but it began with his current weight.
“I don’t like to tell people my weight but maybe I tell you, friend. Right now, I’m 155kg, (341lbs) with abs huh. You know I don’t stop anything, I do my cardio for the day. I feel I’m very healthy. I train every day. I need to train every single day. I don’t like to lift one day, I don’t like to do something for next year, I like for this year. We need to do many things before Ramadan, you know Ramadan we don’t have enough food. So that’s why I need a small break for us, but after I’m done yeah. Then, back to Vegas,” Big Ramy explained.
Big Ramy defeated Brandon Curry, who finished as the runner-up in each of the last two Olympia competitions, in 2021. Hadi Choopan finished third followed by Hunter Labrada and Nick Walker. This was a controversial victory as many thought that Choopan was in the best shape at the time of the show.
Unlike Big Ramy, there are many bodybuilders who believe in showing off recent progress on social media. This has become a craze where athletes give frequent physique updates to keep fans involved on their day-to-day activities. This can be done on social media platforms such as Instagram or YouTube.
Big Ramy has never been into this but he spoke candidly with James, who is a retired bodybuilder himself. Despite his current weight, Big Ramy continues to show abs and is as muscular as ever. Big Ramy did not begin training last year until a couple months before the Olympia. This year has been different. He returned to the gym in October shortly after winning his second title.
“This year, because last year we didn’t have time to change many things in our prep but this year I think we can make something different. I’m excited. I hope, we can make something different for the fans. People keep waiting for us, I know I’m working very hard but we can do many things more.”
This new training regimen and program could make for a big year for Big Ramy. With the Olympia being moved back to December, bodybuilders will have more time to prepare. Big Ramy will look to complete the three-peat at this year’s event.
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