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Learn the Movements That Pushed Natural Bodybuilder Danairo Moore to Wild Transformation
PNBA Men’s Pro Physique competitor Danairo Moore completely transformed his body.
Anyone who’s lost a lot of weight knows the dedication and commitment it takes. It’s a long road, but you can completely transform your body with the right tools. Danairo Moore is a prime example of this. He put in the work to completely change his physique and is now shredded! Now, he’s a Professional Natural Bodybuilding Association (PNBA) Men’s Pro Physique competitor. On Instagram (IG), Moore shed some light on his transformation, stating:
“I’ve study and learn from the best.
Now it’s my turn to help you and if your looking to start the year off right.
Not just physically but o [sic] adapt to a mindset that’ll take you to the next level
Let’s get this work and start the year off”
You can see Danairo Moore’s transformation from start to finish below.
https://www.instagram.com/p/CYUYGArl02f/?utm_source=ig_web_copy_link
Danairo Moore is ready for the 2022 International Natural Bodybuilding Association (INBA) PNBA season. He uploaded a short clip to IG showing his progress and commitment. More said, “just ready to bust everyone ass this coming year.”
LA’s Comic-Con best-dressed Vegeta, William Long, was the Men’s Pro Physique champion at 2021 Natural Olympia this past year. But as all sports go, each year is an opportunity for contenders to write different stories.
Natural Olympia
Natural Olympia’s been the only competition Danairo Moore placed outside the top 3. That shows you how competitive The Pinnacle of Natural Bodybuilding is. Natural Olympia is where the top natural athletes in the world meet to compete for trophies and lavish prizes. In the Men’s Pro Physique division, the competition is tough with elite athletes, including Colin Congo – 2018 Natural Olympia champion, William Long – the first natural athlete to sign a multi-media deal in natural bodybuilding, and Jon Tsiu – former champion and Hall of Fame Inductee. On top of that, other hungry competitors like Luke Francis Trainor are eyeing the same division.
If you scan Danairo Moore’s IG page, one thing you’ll notice is that he’s a “Black Mamba” fan. And if he has a fraction of Kobe Bryant’s work ethic, the Men’s Pro Physique division better watch out.
On January 29, 2021, he uploaded an IG video of him working out a 3:43 am! He’s no doubt a hard worker – not only is he a bodybuilder but a healthcare professional.
Workouts
Danairo Moore engages in various movements as part of his training plan to build the body he has, including back squats, front squats, barbell deadlifts, and ab wheel rollouts.
He’s built up a pretty strong lower body with his routine. You can find him pause squatting 315 lbs! No wonder natural bodybuilder Mati Scopinaro says you should never skip leg day.
If there’s anything we can take away from Danairo Moore’s journey, it’s that you can get ripped with the right mindset, work ethic, and training plan, no matter where you start. If you push yourself enough, you can even build one of the top natural physiques in the world! Moore said, “We all start from somewhere…the key is never rest in the middle.”
Generation Iron is excited to see what the year has in store for Danairo Moore!
Follow us on Instagram, Facebook, and Twitter to learn how natural bodybuilders transformed their physique!
WATCH: 62-Year-Old David Ricks Crushes 606-Pound Raw Deadlift
David Ricks completed five reps of 606 pounds in a recent training session.
They say that age is just a number. For David Ricks, this is especially true. The 62-year-old powerlifter recently shared a video of himself completing five reps of a 606-pound raw deadlift.
Ricks took to Instagram to share his extremely heavy workout. He has been a big name in powerlifting for over 40 years now and is continuing to show that he can still get it done in a big way. Ricks makes sure to get prepared at the beginning of the video and maintains perfect form throughout.
“First Heavy Workout of 2022606 x 5 (reps). I have been on this Powerlifting Journey for over 40 years at age 62. You have to continue to challenge yourself towards greater goals.
I don’t own the rights to this song
#kingofthelifts #ipf #83champion#boyntonbarbellcenter #titanpower81#tharris220 #barbend“
David Ricks shares that this is his first heavy workout of the new year. This means he could be in for something special sometime soon. This would be nothing new for Ricks, who is one of the best powerlifters of all-time.
Ricks has continued to compete at 62 years old. In 2021, he managed to break even more records and he might not be done just yet. Ricks was seen competing at the USAPL Nationals in the Masters Over 60 division. He put on quite a show breaking records in squat and on the bench. These records did not last long as Ricks was able to build on his own numbers later in the year.
Powerlifting is not a sport where you see many put together a career that lasts as long as David Ricks. What he is able to do is incredible and he is not shy about showing his most recent accomplishments. After what was a strong 2021, Ricks is back in the gym preparing for another record-breaking year.
Ricks makes the reps of 606 pounds look easy in his video. This is where years of practice comes into play because of the form and control that he has over the barbell. He has routinely shared big lifts to Instagram and it will be exciting to see which he takes on next. Overall, Ricks has made fans excited for what could be in store this year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
A Bodybuilders Buying Guide To Multivitamin Supplements
Get the most out of your health and wellness with a great multivitamin.
Bodybuilders often find it difficult to consume the optimum levels of vitamins and minerals that they need to be in peak shape from their diet alone. This becomes even harder to do in times where you are cutting to lose fat or lowering your intake in order to prep for a competition. Thankfully, the best way to handle this problem is with a multivitamin supplement, a great tool to pump you with those valuable vitamins and minerals so you only see the best gains.
While it is always better to get your nutrients from whole foods, giving yourself a fighting chance by taking a multivitamin supplement will help you meet your daily needs and is a great way to ensure you don’t become deficient in anything. It can be easy to miss a meal or simply skip one because you think you are fine. But you aren’t just missing a meal. You are missing the opportunity for all those nutrients that you need most to stay healthy inside and out of the gym.
We’ve put together a bodybuilders buying guide to multivitamin supplements so you can better tackle all of those nutrient needs. Knowing what to look for and how best to find it can be a great way to see all those gains you need most. Plus, it alleviates the headache for you trying to figure out exactly what you need.
Benefits Of Taking Multivitamins As A Bodybuilder
By taking a multivitamin as a bodybuilder, you will work to provide yourself with numerous benefits. Everything from maximizing training and performance, to enhance energy levels, to staying healthier overall will all be improved as you pump your body with those valuable nutrients. Benefits of taking a multivitamin as a bodybuilder include:
Maintain muscle: Work to keep on that hard earned muscle to improve training, performance, and your shredded aesthetic.
Assist with a healthy diet: Get those essential nutrients into your body that you may miss with whole foods.
Boost energy: Allow yourself the proper energy to reduce fatigue without the need for stimulants.
Increase cognitive function: Promote better mood, stimulate brain functions, and work to reduce anxiety and stress.
Enhance immunity: Give your immune system a boost by providing for tons of nutrients that help fight off illnesses.
What Should I Look For In A Bodybuilding Multivitamin?
So now you have a good idea of some of the most important vitamins that you should look for inside your multivitamin, what else should you be considering when deciding on a product?
Well, the first thing you should look for is the range of micronutrients in the products. Ideally, you will find one that covers all 25+ of the essentials that your body needs. This means that you will be meeting every nutrient need that your body has. A lot of those vitamins actually work really well together, and in synergy, they prove even more useful than they do on their own.
Next, you should look if there are any interesting additional ingredients not found in other products. Things like creatine or Omega-3s could be a nice addition and could help sway your decision. Plus, you want to make sure the essentials are included or else it just wouldn’t be worth it.
Finally, consider the brand and its reputation. You want to be sure the people you are buying from are looking out for your best interest. Price and price per serving can affect this greatly and knowing you aren’t spending a fortune on a worthless product is important.
Key Vitamins & Minerals
There is a range of different nutrients that your body needs. Here are the most useful ones that you should not miss out on if you want to really give yourself a solid baseline to perform from. The best multivitamins for bodybuilding should include:
B-Vitamins
There are eight different vitamins inside the B-Complex:
B1 – thiamin
B2 – riboflavin
B3 – niacin
B5 – pantothenic acid
B6 – pyridoxine
B5 – pantothenic acid
B6 – pyridoxine
B7 – biotin
B9 – folic acid
B12 – cobalamin
These vitamins are vital for aiding tissue repairs and for turning your carbohydrates into energy. They also help deliver oxygen to the muscles in use throughout your body and protect your central nervous system (1). B-Vitamins are perhaps the most important out of all of the vitamins for these reasons.
If you are a vegan, you are particularly at risk of having low levels of B12 and B6 due to the fact that these vitamins are normally found inside dairy and meat products. This means it is more important for vegans to ensure that they are getting the right levels of B-vitamins. A multivitamin is a great way to do this.
Vitamin C
Vitamin C is a very strong antioxidant and can massively bolster your immune system (2). If you are working out hard and causing stress to your muscles, vitamin c is extremely important as it helps keep your tissue and joints in good condition.
Vitamin D
Most people obtain the majority of their Vitamin-D from the sun. It increases your energy levels, reduces inflammation of the muscles (3), and is key to keeping the calcium levels of your bones at a high level in order to keep them strong.
Vitamin E
Vitamin E is another vitamin that protects your immune system. This is due to its high antioxidant properties. It also ensures that your arteries and skin stay healthy.
Magnesium
Magnesium plays an extremely crucial role in delivering oxygenated blood to muscles. Without adequate levels of magnesium, you will be susceptible to cramps and low endurance levels. It also aids your brain in regulating metabolism and hormone levels (4).
Calcium
Calcium helps your body keep its bones strong and healthy. It also boosts metabolism and promotes a healthy hormone balance.
Zinc
Zinc boosts muscle repair, boosts your immune system, and keeps testosterone levels and production where they should be (5).
Electrolytes
You lose huge amounts of electrolytes through your sweat when you work out hard. This makes replenishing them very important. Sodium, potassium, and chloride all regulate blood pressure and pH levels and will stop you from cramping.
Of course, there are others, but these are some key ones to look for as they will greatly assist with all areas of you training, health, and performance.
When Is Best to Take Multivitamins
We often get asked when the best time to take a multivitamin is. There isn’t a real answer here, either. There are arguments for and against taking your vitamins on an empty stomach, for example. Yes, they may absorb faster, but for some people, they may cause discomfort, and for those people, it is better to take your multivitamin with a meal. If you really struggle with pills, you might want to look at getting a chewable gummy vitamin or a powder that you can mix into water.
Recommended Daily Allowance
Another thing you should look at is how high the individual ingredients score is compared to the RDA. Sometimes products can be really expensive as they contain 300–500 percent of your RDA for a certain mineral. Obviously, this is pointless and is a waste of your money.
The same could be true if the product contains ingredients that are very low compared to your RDA; there is no point if all of the ingredients are under 20-30% of your RDA after all.
Multivitamins Effectiveness & Overall Worth
Your body requires nearly 30 different vitamins and minerals in order to run at optimum levels. Every single one has a role in your body’s functions. If you stick to a routine and take your multivitamin every single day, you will see a massive improvement if you are normally deficient in certain vitamins.
Remember, however, that taking multivitamins is a way to enhance your diet, not replace it. Don’t think that just because you are taking a multivitamin, that you can eat unhealthily. Multivitamins are especially useful for those with joint and muscle pains as they include huge levels of antioxidants that can lower inflammation in those problem areas.
Multivitamins Side Effects & Risks
For the majority of people, multivitamins are perfectly safe to take. There are those out there that have a particularly sensitive stomach, however, and for these, there may be some discomfort or nausea, especially if taken without food.
The only time when vitamins can become dangerous is if they are taken in a dosage way higher than the recommended one. Always take the recommended dosage on the bottle to avoid this. You should also be wary of mixing multivitamins with medication such as Ad-cal or other concentrated vitamin medications.
If you take any prescription medicines, ask your doctor if it’s safe to take a multivitamin.
Best Multivitamin For Bodybuilding
There are more multivitamins on the market then you can count and finding one that is worth the money and that comes highly recommended is hard. But they are out there and we have a great choice for you. The best bodybuilding multivitamin will provide for all the above benefits and then some as you seek the best for your gains.
National Bodybuilding Co. Bodybuilders Multivitamin
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
National Bodybuilding Co. Bodybuilders Multivitamin stands out to us because it is designed by bodybuilding experts and provides the perfect iron-hard foundations for you to build an amazing physique upon. You get a strengthened immune and central nervous system that is protected from stress. This is particularly useful for those that train hard or work in a caloric deficit. Inside, you get all of the vitamins mentioned above, as well as a number of extra ingredients that make this an extremely attractive multivitamin.
Selenium
Selenium is one of the most potent antioxidants that there is (6). It negates free radicals in your body, preventing inflammation of the brain and muscles. This means you recover faster and put less strain on your central nervous system.
Copper
Copper competes with zinc to be absorbed into the body. By adding copper, this helps balance out your zinc levels and increases red cell function.
Male Support Blend
Perhaps the most interesting addition to this multivitamin is the male support blend. This includes Lutein and Lycopene, which are both huge antioxidants as well as Stinging Nettle Extract, which is known to boost male hormone levels and vitality.
National Bodybuilding Co is known for its no-bs, high-quality approach to supplements, and this multivitamin does just that. It contains everything you need and doesn’t fluff the ingredient list with a bunch of things you just don’t need.
Other Supplements Bodybuilders Should Consider
When it comes to your bodybuilding goals, it can be challenging to optimize all that hard work, but the help of other supplements can be a game changer for all your needs. For those looking to optimize growth and recovery, definitely consider a protein powder for this will pump you with that valuable protein for only the best gains. Creatine can increase strength and size while also improving blood flow so you only get the best out of every workout. And for those looking to increase their energy levels and provide for muscle pumps, a pre-workout is exactly what you need for that pre-workout success.
Wrap Up
Hopefully, this complete bodybuilders buying guide to multivitamins answered any questions you have about multivitamins. Multivitamins are the perfect tool to help you bridge the gap that you cannot quite reach by diet alone. If you are struggling to eat a balanced and varied diet that contains all of the minerals and vitamins that you need, then a good multivitamin could be the answer to your problems.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Baltrusch, S. (2021). “The Role of Neurotropic B Vitamins in Nerve Regeneration”. (source)
Carr, A.; et al. (2017). “Vitamin C and Immune Function”. (source)
Mousa, A.; et al. (2016). “Effect of vitamin D supplementation on inflammation: protocol for a systematic review”. (source)
Vormann, J. (2003). “Magnesium: nutrition and metabolism”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Tinggi, U. (2008). “Selenium: its role as antioxidant in human health”. (source)
Ontario’s New COVID-19 Restrictions Include Closing Gyms
Ontario will tighten up restrictions after COVID-19 cases continue to rise.
Ontario has announced that there will be more restrictions put in place due to COVID-19. Cases have continued to rise as different variants are being discovered and this has caused a new plan to be put in place. Ontario government says that it will return to a modified Step 2 plan of reopening.
This plan is centered around the limitation of social gathering, including closing down gyms. This does not include athletes training for the Olympics, Paralympics, or select professional and elite amateur sports.
The new restrictions went into effect on Wednesday. All schools moved to remote learning on Wednesday and this will continue until at least January 17. Also, those who are vaccinated under 12 years old will only be required to quarantine for five days when they contract COVID-19. If they continue to have symptoms, they must continue to isolate until they reach 24 hours of being symptom-free.
This decision comes after cases continue to rise. In December, Ontario decided to limit indoor dining to 50% capacity and set a curfew of 11 P.M. Below, you can find the full list of restrictions that have been put into place.
Ontario’s New COVID-19 Restrictions
Indoor dining at restaurants and bars closed.
Only outdoor dining, takeout, drive through and delivery permitted.
Social gathering limits reduced to five people indoors and 10 people outdoors.
Retail stores, malls, public libraries and personal care services limited to 50 per cent capacity.
Saunas, steam rooms and oxygen bars closed.
Capacity at weddings, funerals and religious services limited to 50 per cent capacity per room.
Outdoor services must have two-metre distancing between all attendees.
Employees must work remotely unless their work requires them to be on site.
Gyms and other indoor recreational sport facilities closed, except athletes training for the Olympics and Paralympics and certain professional and elite sports leagues.
Outdoor facilities are permitted but with a 50 per cent capacity limit on spectators.
Museums, galleries, zoos, science centres, historic sites, amusement parks, festivals and other attractions closed.
Outdoor establishments allowed with restrictions and capacity limits.
Indoor meeting and event spaces closed with limited exceptions, except those with outdoor spaces, which can operate with restrictions.
As the COVID-19 pandemic continues on, different areas are making decisions on how to handle it. For Ontario, they have moved quickly and have taken some major steps. It will be interesting to see if anything else comes out of this decision.
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.
Did Mohamed El Emam Compete In Too Many Bodybuilding Shows In 2021?
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Mohamed El Emam reflects back on his 2021 season and examines how doing six shows in a year hurt his chances more than helped.
Mohamed El Emam had quite the active bodybuilding season in 2021. He competed in six shows over the course of the year. This included some major shows such as the New York Pro and the Arnold Classic. He did consistently well, often placing in the top five for each competition. Yet he was never able to land that first place victory. In our latest GI Exclusive, Mohamed El Emam looks back on how competing in six shows might have hurt his chances for victory more than helped him.
Mohamed El Emam had an incredible drive to qualify and compete in the Mr. Olympia 2021. his drive was so fierce that he ended up coming in six competitions throughout the year. Ultimately, he did not compete at the Olympia competition. What was most frustrating is that El Emam’s physique is extremely promising and earned him a top five spot in nearly every competition of 2021. Still, the Mr. Olympia alluded him.
Looking back, Mohamed El Emam believes that he ultimately competed in too many shows. This left him less time for recovery and growth. It also gave him less time to reflect and adjust his methods properly for real change. The end result was a powerful physique but not necessarily the best one on stage. He stayed in the top five just enough times to keep hype and attention on him – but could not rise up for a victory.
This vicious cycle not only kept the fans hyped for each next competition – it kept Mohamed El Emam hyped as well. He was so close to earning the victory each time that he continued to jump back into the fray – believing that the very next one would be his shot.
In pro bodybuilding, competing in this many competitions is rare. While it does sometimes happen, there’s a reason why the top bodybuilding pros only compete twice – and often times only once – per year. Consider Big Ramy, the current Mr. Olympia champion. He has the ability to focus all year on one goal. One competition. Whereas someone like Mohamed El Emam has shorter term goals for each new competition he competed in. This splits up his focus.
Of course, the Mr. Olympia champion has the luxury of only competing once a year. He does not need to qualify, nor does he need to worry about prize money due to the heavy pay out of winning the previous year. Not to mention sponsorship opportunities that open up when you are the best in the world. Other rising bodybuilders don’t have that same luxury.
Looking back, Mohamed El Emam states that he probably should have started slowing down after the New York Pro. Given himself more time to adjust, grow, recover, and focus on something like the Arnold Classic. Ultimately, El Emam placed seventh at the Arnold Classic 2021. This was one of the few times he landed outside of the top five. This might be due to burnout from the previous five competitions. Although, it could also be due to a higher caliber lineup at the second biggest show of the year.
In either case, Mohamed El Emam has now learned his lesson and intends to slow things down. Sadly, he was also forced into slowing things down after a car accident in November put him into the hospital. While he is alive and well – he had stated he would be unable to compete for at least six months. An unexpected turn for sure and one that will certainly set him back.
But perhaps after recovery and a new found outlook on his bodybuilding plans and prep – he will return a new version of the Mohamed El Emam fans grew to love. It may not be in 2022 (we’ll see), but perhaps in 2023 El Emam will rise up with a new physique that places him as a threat in the Arnold Classic or Mr. Olympia. Only time will tell.
You can watch Mohamed El Emam’s full comments about his jam-packed year of competing by watching our latest GI Exclusive interview segment above.
Jake Paul Named 2021 Breakout Boxer Of The Year By Sports Illustrated
Jake Paul has taken over the world of boxing over the last year.
Jake Paul has been one of the biggest attractions in boxing since making the transition. Is he a “real boxer”? Can Paul compete with actual fighters? Will he ever win a championship? At this point, it does not matter. Jake Paul has become a big figure in the sport and has been named Sports’ Illustrated’s Breakout Boxer of the Year.
Paul burst onto the scene as a YouTube sensation and has built an incredible following on social media. He has continued these antics since making his transition to boxing and it has only helped his intrigue. In 2021, Paul picked up three victories, two via knockout, in three bouts.
“To think about how all the things that happened in the fashion that it all happened. It’s just sort of mind-blowing,” Jake Paul told SI.
The year began for Paul in April when he took on Ben Askren, a former UFC fighter who was critical of Paul’s ability as a boxer. This was a knockout victory for Paul. He then defeated Tyron Woodley twice before the year ended. In August, it was a victory by split decision for Paul before the two met again in December.
Tommy Fury was scheduled to be Paul’s next opponent before he was forced to back out due to an injury. Paul was looking for an opponent and Woodley decided to step in and Woodley did not hesitate. Despite having little time to prepare, Woodley would accept the rematch and was quickly knocked out.
Since December, there has been plenty of speculation on who will be Jake Paul’s next opponent. Anderson Silva opened as the favorite and this would take the competition level up a notch for Paul. This has been a point of emphasis from critics since he began boxing. At this point, it is unknown when Paul will step in the ring again or who it will be against.
At this point, there are not many boxers who have taken over the sport like Paul. The list of opponents is not impressive but that is the norm for athletes beginning their careers. Paul comes with a high price tag and this makes him a marketable figure. Not to mention his overall presence on social media. His promotional company, Most Valuable Promotions, will run his fights and he has even signed other fighters. This includes Amanda Serrano.
Recently, Jake Paul has been feuding with Dana White, who called out Paul to take on one of his fighters if drug tested. Paul responded by saying he would quit boxing if White followed some stipulations including higher pay for fighters and long-term healthcare. Nothing has come from this just yet.
What we do know is that Jake Paul has taken over the world of boxing and there is no end in sight. Whether you like him or not, it cannot be denied that Paul has value and a huge audience. This is something Paul, along with his brother Logan Paul, understand and know how to work. For his overall presence in the sport, Paul has earned an honor from Sports Illustrated.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Inspired By Ronnie Coleman, Hafthor Bjornsson Hints at Competing in Bodybuilding
Hafthor Bjornsson hints at competing in bodybuilding after boxing journey.
Hafthor Bjornsson reveals that he’s been flirting with the idea of competing in bodybuilding. The 2018 World’s Strongest Man champion mentioned as much in a recent Instagram post. Apparently the potential move is because of the great Ronnie Coleman.
Challenging ourselves is what makes life worth living. While many become content with the easy road, challenging oneself is far more fulfilling. To challenge yourself, fail, grow, and improve is such a gratifying feeling. For an athlete the challenge of overcoming a major hurdle whether it be breaking powerlifting records or doing battle against another trained competitor, challenges are there for us to surmount. Hafthor Bjornsson has always been of this mindset.
After conquering the strongman world with his 2018 World’s Strongest Man victory, Hafthor Bjornsson moved on to challenging himself in a different way. Back in 2020 Bjornsson attempted to crush the deadlift world record. He tried and he succeeded. Since then he’s put strength sports in the rearview to focus on a very different endeavor.
After breaking the deadlift world record Hafthor Bjornsson has set out to become a pro boxer. In fact he hoped to do battle with his chief rival Eddie Hall back in fall of 2021. He was unable to face Hall however and instead locked horns with champion arm wrestler Devon Larratt. Bjornsson easily won the contest, but is still gunning for a fight with against Hall in the future.
But though he still has unfinished business in the boxing realm, Hafthor Bjornsson is already looking forward to his next challenge. Apparently it seems like Bjornsson is ready to try his hand at another sporting endeavor.
A New Challenge
Inspired by bodybuilding legend and eight-time Olympia champion Ronnie Coleman, Hafthor Bjornsson appears to be flirting with the idea of competing in bodybuilding. The strongman and boxing enthusiast hinted at making a potential move to bodybuilding after completing his endeavors in boxing.
Should I try out bodybuilding after my boxing journey? Right now I’m reading @ronniecoleman8 book and I’m hooked. Love his story.
Ripped Physique
No one would ever mistake a strongman for a chiseled bodybuilder. But since embarking on his boxing journey Hafthor Bjornsson has become lean and shredded. Much of the fat on his physique has been stripped away and what remains is ripped and heavily muscled frame.
If Hafthor Bjornsson makes the leap to bodybuilding how do you think he would fair?
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.
Brigitte Goudz Profile & Stats
The biography, life, and accomplishments of Brigitte Goudz
Brigitte Goudz is a fitness model born on 24 July 1994 in Pennsylvania, US. Growing up, Brigitte had a negative self-image and low self-confidence. Starting training at the age of 18 helped her transform her physique and mentality. Since then, she has become a force to be reckoned with in the fitness industry.
Below is a complete breakdown of Brigitte Goudz’s profile, stats, biography, training, and diet regimens.
Full Name: Brigitte Goudz
Weight
Height
Date Of Birth
135-145 lbs
5’6″
24/7/1994
Division
Era
Nationality
Fitness Model
2010
American
Biography
Brigitte Goudz was born in Pennsylvania. She struggled with low-self esteem in her teens. Her shyness and negative self-image turned her into an introvert who was afraid to speak up and express herself among her peers.
However, Brigitte’s personality began changing after she got out of high school and started going to the gym. In a short time, she developed a liking for lifting weight and training.
Unlike most girls that join a gym for the first time, Brigitte Goudz skipped the cardio section and headed straight to the weight room. The change she saw in her physique through resistance training made her realize that it is an extremely underutilized aspect of women’s fitness routines.
Not only did lifting weights help Goudz transform her physique, but it also molded her confidence. On being asked about her transformation journey, she said, “This change and the positive self-image I got through bodybuilding motivated me enormously.”
Thanks to her growing self-confidence and improving body image, Brigitte started posting pictures of her chiseled physique on social media.
Over and above her improved confidence and self-image, posting pictures of herself on the internet gave her the opportunity to make a career out of her passion.
Over three years, she started gaining a serious following on Instagram with people appreciating her positive mindset and insane physique. By 22, she became a sponsored athlete and a fitness model.
“Don’t sit on the couch and wait for it. Do new things that scare you. Never become comfortable. Unfollow negative people on social media. Go to bed early and wake up early. Fuel your body with nutritious foods and drink a shit ton of water. Do not gossip and always remain humble.” – Brigitte Goudz
A Bright Modeling Career
As her Instagram following ballooned, people started taking notice of Brigitte Goudz. It was not long before she was approached by a modeling agency that offered her first photoshoot.
Her newfound confidence came to her rescue, and she crushed her first modeling assignment. Shortly after, she was signed to one of the best modeling agencies in Pennsylvania.
With her novel modeling success, Goudz focused all her energy on becoming a full-time fitness model. As time progressed, her projects began getting bigger, and she has since modeled for major magazines and brands.
Accomplishments
Some of the brands Brigitte Goudz has modeled for include:
Violate The Dress Code
Granite Supplements
Nutrichef
I Sew It You Show It
Training
Brigitte Goudz loves training, and it is probably the best part of her day. She follows a 5-6 day per week training regimen. Goudz likes to start her workouts with a cardio warm-up, usually on a treadmill or Stairmaster for 5-10 minutes.
Apart from her training routine, she could also do two or three “full-on” cardio sessions per week if she wants to lose fat.
Her favorite exercises are pull-ups and knee bends, and her favorite body parts are legs and glutes.
Brigitte Goudz’s Workout Routine
Monday: Heavy upper body training
Tuesday: Heavy lower body training
Wednesday: Break
Thursday: Quadriceps, chest
Friday: Back, arms
Saturday: Break or shoulders, legs, biceps
Sunday: Break or shoulders, legs, biceps
1. Hamstring Workout
2. Glute Workout
3. Back Workout
4. Arm Workout
Alternating Single Arm Cable Curl: 4 sets of 15 reps
Close Grip Bench Press: 4 sets of 12 reps
Bodyweight Dips: 4 sets of 12 reps
Spider Dumbbell Curl: 3 sets of 12-15 reps
Incline Dumbbell Curl: 3 sets of 12-15 reps
Barbell Skullcrusher: 3 sets of 12-15 reps
5. Quad Workout
Nutrition
Brigitte Goudz is an advocate of counting calories and planning your meals in advance. She abides by this philosophy to avoid gaining excess weight and body fat. Brigitte uses an app to track her calories and daily macronutrient consumption.
Goudz eats “clean” all year round to stay in a photoshoot-ready condition. She does not believe in the off-season or cheat meals but rather sticks to healthy food at all times.
These are Brigitte’s favorite food:
Proteins: eggs, organic chicken, organic beef, Greek yogurt, cottage cheese
Vegetables: lettuce, green beans, tomato, cucumber, spinach, beetroot
Carbohydrates: fruits, sweet potatoes, oatmeal, pumpkin, wholemeal bread
Fats: almonds, peanut butter, olive oil, and coconut oil
Supplements
Brigitte Goudz uses a range of supplements to improve her physique:
BCAAs: Suppresses protein breakdown and is an efficient energy source during exercise.
ZMA: Boosts muscle growth and strength and improves endurance, recovery, and sleep quality.
Whey Protein: Helps gain muscle mass and strength while losing fat.
L-Carnitine: Helps your body turn stored fat into energy.
Creatine: Increase muscle mass, strength, and exercise performance.
Yohimbine: Quickens fat loss.
Advice
Brigitte Goudz has some tips for people just starting their fitness journey:
1. Eat Right
Goudz believes that overlooking the importance of quality nutrition was one of the biggest beginner’s mistakes she made. Not following an effective nutrition plan hindered her physique development as she felt that her body was not responding even to her intense workouts.
2. Rest
According to Brigitte Goudz, she was obsessed with training in her beginning days and did not give her body enough time to rest and recuperate after workouts. This eventually resulted in over-training and slow muscle growth.
Do Pull Ups Before Every Workout For Killer Arms
Start strong, end even stronger!
So it’s arm day. You’re going to do your usual workout, on your usual machines, with your usual enthusiasm, “This is hard but bearable, at least I can maintain”. But for those of you who are awake, or just tired of being asleep, we’ve got a quick fix to terrorize your arm day, and give it that well needed jolt it deserves.
The secret we are sharing here is to perform pullups before any other exercise during arm day. This will surely fire up those biceps, but also work to target other muscle groups to give you a well-rounded warmup and pump all at once. For those skeptical, this training program can be a game changer if you open your mind to it and commit to seeing big gains.
The program is broken into two sections, “A”, and “B”, and you attach it to the beginning of your arm day workout. Alternate days according to your workout. By following this instructions, you will really start to see great gains and something you can be proud of.
Program A: Do 50 pull-ups as fast as you can (strict as possible)
Program B: Do as many pull-ups as you can within 10 minutes
The Breakdown
While the workout is fairly straightforward there are common pitfalls you can make. Many builders get too overzealous and go too hard in the beginning. While this is admiral, the guts and glory approach can leave you with nothing in the tank to finish the set. You want to leave at least two bullets (pull-ups) in the chamber in order to get to your goal. Longevity is key here.
Another common mistake is staying with one grip. You can switch up grips as much as you’d like for this exercise and we recommend that you do. If you’re a pull-up God then go for it, bust out 50 under hands, strict.
For the rest of us, alternate your grip between underhand (biceps), neutral (palms facing each other; brachialis), and pronated (palms facing away from you: corachobrachialis).
You can also alternate between hand placements. Wide grip emphasize the shoulders as well as other back muscle, while the close grip involve the biceps more as they are in line with the shoulders, giving them slightly more stability.
If you’re feeling really froggy, try extreme close grips (triceps) or extreme wide grips to (traps) to really give you that superman feel. *Plus they look pretty cool when you’re doing them on the bar*
Note: This exercise tend to work best with builders who can do at least 8-10 strict pull-ups, so if you’re not there yet, you might want to concentrate on those first. If you’re doing 10-15 strict pull-ups or more you might want to add weight to get you to the 8-10 range. This will give you the endurance and strength gains you’re looking for.
Wrap Up
To be honest you can add this to the beginning or end of any upper body workout as it hits your lats, biceps, and shoulders in many different ways. Pullups are a great exercise to promote all sorts of crazy benefits especially when it comes to overall strength and added support. For whatever your respective sport may be, definitely consider adding pullups to your training program before arm day to enhance that much desired growth. Make this change and you won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How The Seated Barbell Press Improves Overhead Power
Improve overhead pressing with the seated barbell press.
We would all love to beef up our overhead pressing power and what better exercise than the seated barbell press to help make that happen. A great exercise for building strength and overhead pushing power, this exercise is what you need to see great gains on those upper body days. A perfect exercise to work your shoulders, or the right one to add to a full body workout, the benefits of the seated barbell press are hard. We’ll dive into this and much more so you can see just how great this overhead pressing movement is.
Why this exercise truly matters is for both functionality and sport specific movements. Many sports especially rely on those strong shoulders to add stability and give you better strength for that respective sport. Functionally, we use our shoulders every day and while we may not be overhead pressing objects on a daily basis, having the muscles and tools to build upon can benefit you greatly.
Let’s jump into the seated barbell press and see what makes this exercise so great. From what it is, to what muscles get worked, the many benefits, and how to perform it, we will also share some variations and the best exercises to pair it with. By the end, you will have all the knowledge you need to better tackle those shoulder and upper body days to only see great results for that overhead pressing power.
What Is The Seated Barbell Press?
The seated barbell press is a great compound exercise to build muscle and strength. As a seriously effective muscle builder, this exercise is not for those with limited shoulder mobility for it will only continue to build deltoid development, but in this case, in the wrong way. A beginner level exercise, this is the perfect compound movement to add to your upper body and shoulder day routine and greatly increase strength for all things shoulder gains. Overall, what you will find is a great exercise to advance all pushing power, overhead strength, and great shoulder development (1).
Muscle Worked
For the seated barbell press, the muscles that are primarily worked are your shoulders. It is important to stretch pre- and post-workout for your shoulders are sensitive joints and you don’t want any pain to interfere with getting a great workout. Other muscles that will feel work done are your traps and triceps, giving you a great burn in these muscles as an added bonus.
Benefits Of The Seated Barbell Press
The benefits of this exercise are hard to ignore for it can seriously work for strength while building overall better shoulder development. With the right approach to all things gains, and better working to tackle stability, this exercise is one to give you the best when looking to optimize your shoulder day routine.
Benefits of the seated barbell press include:
Increased shoulder strength: Increase shoulder strength by working those muscles to grow with a seriously effective muscle builder.
Better overall shoulder development: As a result of the added growth, your shoulders will round out and have a more full look and feel, thus aiding in better overall shoulder development.
Wrist stability and grip: Build wrist stability and grip by allowing yourself to be challenged with the movement of this exercise (2).
Extra work done in your triceps and traps: Get some extra work done for your traps and triceps as these are secondary muscles worked.
Enhance overhead pressing power: Boost your overhead pressing power with this effective pressing movement to give you the best when it comes to all things pressing and power (3).
Boost shoulder stability: By strengthening your shoulders, you work to build better stability for other movements, either functional or sport specific (4).
Many variations: This exercise has plenty of variations to challenge you and diversify your workout.
How To Perform It
Here are the steps for performing the seated barbell press:
Set your desired amount of weight on the barbell after you position it to about shoulder height.
Sitting on the bench, make sure your feet are firmly planted and your core is engaged. When ready, lift the bar off the rack.
As you begin the movement, lower the bar gently until the bar is in front of your face. To begin the lift portion, drive the barbell overhead, giving a good squeeze at the top.
Continue with the movement for additional reps or re-rack the bar for a break before continuing.
Repeat the exercise for your desired number of sets and reps.
Seated Barbell Press Variations
While the seated barbell press is a great exercise, we wanted to also share some alternatives to shake up your workout and add nice variety to whatever you need. Challenging your muscles differently and working with similar exercises can only enhance your growth and keep your workouts from going stale.
Variations of the seated barbell press include:
Z Press
Thrusters
Pin Press
Overhead Press With Resistance Bands
Seated Dumbbell Press
Seated Kettlebell Press
Arnold Press
Best Exercises To Pair With The Seated Barbell Press
When it comes to building those boulder shoulders, there are some great exercises to pair with during your shoulder routine. Building our shoulders can seem challenging but it is important we find the right stability and strength in our shoulders to maximize our gains and keep us physically healthy. Working with the Arnold press or Viking press are awesome ways to boost growth, as well as more simple shoulder exercises like the front raise, lateral raise, and upright row.
Wrap Up
The seated barbell press is a great shoulder building exercise to boost all things gains. With many benefits and variations, you can get so much out of this effective muscle building exercise for whatever you seek. Give this exercise a try and see what it can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Waller, M.; et al. (2009). “Overhead Pressing Power/Strength Movements”. (source)
Lee, J.; et al. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Sarabia, J.; et al. (2017). “The effects of training with loads that maximize power output and individualized repetitions vs. traditional power training”. (source)
Williams, M.; et al. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)