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2021 KO Egypt Pro Scorecards
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2021 KO Pro Egypt Results
Regan Grimes wins Men’s Open at the KO Pro Egypt!
Regan Grimes showed up and displayed an incredible physique that led him to the title at the 2021 KO Pro Egypt. Grimes earned the automatic qualification to the 2022 Olympia, along with three other divisions. This event took place in Egypt and some of the top competition in the world was present.
Grimes led the way by taking home the prize in the headlining division. Grimes hired a new coach after this year’s Olympia and it seems to be working right away. He finished second to Shaun Clarida last weekend at the 2021 Legion Sports Fest. Now, he was able to earn his qualification to the biggest competition of the year. This comes after a bit of a disappointing outing during the 2021 show.
Grimes had to compete with some other elite names in the sport. Cedric McMillan returned to the stage for the second straight weekend after he appeared at the Legion Sports Fest. McMillan returned from an injury and it is good to see him back in competition on a consistent basis. Mohamed Shaaban and Samson Dauda also appeared on stage in Egypt.
In the home country of Olympia champion Big Ramy, there was an exciting show to watch on Sunday. The sport of bodybuilding has become huge around the world and Egypt is one of the countries that is leading the charge. It is because of competitions like this that the sport is continuing to grow.
The full results from Egypt have been announced. There were a total of four major divisions where the winner earned qualification to the 2022 Olympia next December. Check out the full breakdown from the event below!
2021 KO Pro Egypt: All Division Winners
Men’s Open: Regan Grimes
Classic Physique:
Men’s 212:
Men’s Physique:
2021 KO Pro Egypt Breakdown
Men’s Open
Full results coming soon.
First Place – Regan Grimes
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Classic Physique
Results coming soon.
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s 212
Results coming soon.
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s Physique
Results coming soon.
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 KO Pro Egypt. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.
2021 MuscleContest Nacional Pro Results
Diogo Montenegro wins Men’s Physique at the 2021 MuscleContest Nacional Pro!
The 2021 MuscleContest Nacional Pro took place last week in Campinas, Brazil. This was a contest headlined by the Men’s Physique division and Diogo Montenegro took home the prize. This was an impressive win for a competitor that is looking to take the next step in the division.
Montenegro has competed in four Olympia competitions during his career and could be on his way to another. He won this exact contest back in 2018 and has been a force during international competitions. Montenegro most recently finished second at the 2020 MuscleContest Brazil Pro.
This makes it four straight top-five finishes for Montenegro. He has not appeared in the Olympia since 2018, where he finished 13th. Vinicius Mateus finished second while Vitor Charves took home the bronze. This was a chance for Montenegro and company to showcase their physique shortly after this year’s Olympia. Montenegro won his third competition over the weekend and it was a big one post-Olympia.
The full results have been announced as the competition wrapped up over the weekend. Check out the full results from the Men’s Physique division below!
2021 MuscleContest Nacional Pro: All Division Winners
Men’s Physique: Diogo Montenegro
2021 MuscleContest Nacional Pro Breakdown
First Place – Diogo Montenegro
Second Place – Vinicius Mateus
Third Place – Vitor Chaves
Fourth Place – Edvan Pameira
Fifth Place – Anderson Arruda
Sixth Place – Rafael Oliveira
Seventh Place – Gil Batista
Eighth Place – Rodrigo Oliveira
Ninth Place – Willian Amorim de Aguilar
Tenth Place – Victor Ramirez
Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 MuscleContest Nacional Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.
A Full Body Workout Reserved For Legends
The Best Full Body Workout You Can Do
If you have been wondering why you don’t look like the pros, it’s because you’re not training like them. you can’t follow a vanilla five exercises, three sets each routine and expect to get in the best shape of your life.
To achieve extraordinary gains, you need to do extraordinary things in the gym. Fully body workouts can be the hardest as you need to annihilate all your muscles in a short amount of time.
Clean and Press – 3 Sets 15 Reps
You’ll be starting the workout with the clean and presses. You must give these exercises all you’ve got as you’ll be performing one exercise each for every muscle group. You don’t want to be leaving gains on the table by half-assing any of these exercises.
The clean and presses are a great full-body exercise to do at the beginning of your workout. Make sure you’re following a full range of motion and are not using any momentum while performing the exercises.
Superset
Bench Press – 3 Sets 12-10-8 Reps
Tricep Cable Pressdowns – 3 Sets 12-10-8 Reps
In a full-body workout, we make use of supersets to target the helping (secondary) muscles to make the workouts more effective. You’ll be performing the bench press in this workout to train your chest.
After the bench press, you’ll go straight into the tricep cable pressdowns and make the most of the existing tension on your triceps caused by the benching. You need to contract your muscles with every rep to fill your muscles with blood and lactic acid.
Squats – 3 Sets 20 Reps
Squats are the ultimate leg builders. As you reach the squat rack, fatigue should start to creep in. The goal with the squats is not to lift heavy weights, but to get the 20 repetitions with the perfect form.
Focus on getting a pump in your quads as you do the squats. If you have problems (read – injury) in performing the orthodox barbell squats, you can instead do the goblet or hack squats.
Seated Arnold Press – 3 Sets 15-12-10 Reps
Arnold presses were invented by the Governator. The Arnold presses are better and more effective than most of the shoulder exercises as they work the medial and anterior deltoids.
Keep your ego in check and use weights that you can lift with a full range of motion. Your palms should be supinated and in front of your shoulder at the bottom of the movement. Turn your wrists outwards as your lift the dumbbell over your head so that your palms are pronated at the top of the movement.
Superset
Bent-Over Barbell Rows – 3 Sets 12-10-8 Reps
Dumbbell Curls – 3 Sets 12-10-8 Reps
You need to hit your back with the right intensity and form to get the most out of your exercises. Focus on squeezing your lats together as you lift the barbell to your abdomen. Stretch and expand your back as you return to the starting position.
We have saved the best for the last as dumbbell curls are arguably the most loved exercise in bodybuilding. Pro tip: rotate your wrist outwards at the top of the movement to work on the peak of your bicep.
How often do you perform full-body workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
How To Tell If You’re Overtraining
Symptoms of Overtraining
Overtraining is one of the most misunderstood concepts in bodybuilding. The word ‘overtraining’ is casually thrown around in gyms by broscientists warning people who are working too hard.
Most of these broscientists don’t understand what overtraining means. You don’t have to worry about overtraining if you perform a few more reps and sets once in a while. Overtraining isn’t easy, you have to push yourself to the limits to overtrain your body. Your body can take much more than you can imagine.
Weak Nervous System
Here is the Wikipedia definition of overtraining; “Overtraining is the result of giving your body more work or stress than it can handle. Overtraining occurs when a person experiences stress and physical trauma from exercising faster than their body can repair the damage.”
Your central nervous system takes a big hit if you overtrain. You will find yourself falling sick often as your immune system weakens. If you are keeping ill and can’t understand the reason, you should consult a doctor.
Prolonged Muscle Soreness
Your recovery takes a big hit if you’re overtraining. Your muscles might be sore even after a relatively light workout. The soreness might remain for more than a couple of days which can affect your other workouts.
Taking recovery supplements is a good way of handling muscle soreness. Your muscles only repair when they are properly rested. Soreness is a sign that your muscles aren’t recovering, which can set you back on your muscle-building journey.
Exhaustion
Overtraining can make you feel exhausted all the time. If you have been overtraining, you will feel tired even when you wake up in the morning. Extended exhaustion periods can lead to many other problems like loss of concentration, motivation, and depression.
If you’ve been feeling exhausted for no particular reason, it’s a good idea to stay away from the gym for a couple of days. You definitely will return to the gym feeling more motivated than ever before.
Altered Heart Rate
In cases of overtraining, you might also experience altered heart rates. It is a good idea to use a heart rate monitor to analyze your heart rate while working out and throughout the day.
It is normal to have a high heart rate while you’re doing a HIIT workout. But if you’re experiencing an unusually high or low resting heart rate, it is a matter of concern, and you should consult a doctor at the earliest.
Injuries
Overtraining can make you weak which can lead to weaker muscle tissue and joints. If you are overtraining, your body doesn’t get enough time to recover and recuperate from your workouts which can re-aggravating old injuries.
Lifting heavy weights or pushing yourself too hard in the gym can cause frequent injuries. Muscle rehab is your only option if you find yourself in a place like this. Try adding forced rest periods into your routine and change the intensity of your training. If you’re into the active lifestyle, you could try switching to active recuperation sports which are low intensity.
Do you have any symptoms of overtraining? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
2021 Musclecontest Nacional Pro Scorecard
2021 Musclecontest Nacional Pro Scorecard | IFBB PRO
Martyn Ford Will Fight “Iranian Hulk” Sajad Gharibi In Boxing Match Face Off
Martyn Ford and Sajad Gharibi have set a date to meet in the ring.
This is not the first time that Martyn Ford and Sajad Gharibi, known as the Iranian Hulk, have been linked together to square off in a boxing match. These rumors go back to 2018 but a time and date was never set. Now, there is a date planned which gives it a legitimate feel.
The two bodybuilders are set to meet each other on April 2nd, under the banner of celebrity boxing promotion BoxStar. This will be a boxing match and not an MMA fight, which is was originally thought to be years back.
In 2018, there were rumors that Ford and Gharibi were planning to meet in an MMA style fight. This ended up falling through, along with a bare-knuckle boxing match in 2019. Now, the two will have there chance to fight and it might be a little personal for both sides.
Martyn Ford took to Instagram to confirm the fight and say that there is a little extra juice heading into it. While Ford did not give many details, he highlights that Sajad Gharibi and his team made it personal by making some comments.
“So …… apparently @sajadgharibiofficial managed to find some crayons and has signed the paper work …. its ON …. many people have asked me WHY … all I will say on this platform is its PERSONAL ….
from him and his people, words have been said that can’t be unspoken … and when you see you will understand exactly why I’m doing this … every man, who is a father will understand. This maybe a boxing match, but believe me I’m happy to get disqualified to put my point across,” Ford wrote in his caption.
Ford is an athlete that has been training in MMA, Brazilian Jiu-Jitsu, and boxing. This is why he was comfortable taking on Gharibi in any type of match. As for the Iranian Hulk, he is an alleged MMA fighter but has not stepped in the ring for an official match.
Bodybuilders and strongmen making the transition to boxing is something that is becoming more and more present as of late. Of course, the sage between Eddie Hall and Hafthor Bjornsson is at the forefront because of the history and the recent postponement due to injury. Hall suffered a torn bicep and had to pull out of their scheduled fight in September.
It is unknown if and when they will reschedule but the match is already being advertised as the ‘heaviest match of all time.’ Ford and Gharibi could make a run at that title with both men weighing well over 300 pounds.
Martyn Ford and Sajad Gharibi officially have a date and this is good news for fans wanting to see this fight go down. It is one that will have more on the line than just a win in the ring. This is what makes it even more entertaining and sets up the storyline leading into April.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jake Paul Officially Set To Fight Undefeated Boxer Tommy Fury In December
Jake Paul Vs Tommy Fury is official – set for December 18th.
Jake Paul has finally officially booked his next fight. The YouTube star-turned-boxer has announced that he will fight undefeated boxer Tommy Fury on December 18th in Tampa, Florida. The fight will be held at the Amalie Arena and broadcast by Showtime.
True to Jake Paul’s personality, he immediately started antagonizing Tommy Fury by throwing verbal barbs towards his upcoming opponent on social media:
It’s finally official?Timothy had no choice but to sign the contract so he could finally pay his bar tabs, afford a shirt for the club, and stop living off Molly! December 18th in Tampa Bay Im changing this wankers name to Tommy Fumbles and celebrating with Tom Brady. Pucker up Timmy… it’s time to kiss your last name and your family’s boxing legacy goodbye?Ez money lineup here aye? #PaulFury One Will Fall.
Paul announced the fight on Friday and already took a verbal swing at Fury.
Jake Paul has been gaining notoriety for his extremely popular boxing events – but has also been criticized for having never fought an actual pro boxer. That seems to be finally put to rest with the announcement of this fight – the question is how will he perform?
Tommy Fury is the younger brother of heavyweight champion Tyson Fury. At 22 years old, Tommy Fury is undefeated with a 7-0 record including four knockouts to his name. Fury’s fight against Jake Paul will be his fourth match of the year. Interestingly enough, Fury had fought in one of the matches before Paul’s match against Tyron Woodley in August. Fury defeated Anthony Taylor during said match.
After defeating Taylor, Tommy Fury called out Jake Paul claiming, “Jake Paul should have an easy night. So he’s got no excuse for not taking the fight? Let’s get it on Paul. I’ve done my bit. You do your bit tonight and we’ll get it on.”
This ignited a public verbal rivalry between the two with many fans wondering if a fight would ever actually materialize. After much anticipation, it’s finally official. Jake Paul currently sits on a 4-0 record with three knockouts to his name. This will be Paul’s third fight of this year. He had previously defeated Woodley and Ben Askren in 2021.
In addition to the main title card fight, popular female boxer Amanda Serrano is rumored to also fight at the event, though not publicly confirmed at the time of this writing. Her opponent has not yet been set. Serrano is promoted by Jake Paul’s Most Valuable Promotions. She has a 41-1-1 record with 30 knockouts to her name.
What once felt like publicity stunts by both Jake and Logan Paul is starting to look like a bonafide entrance into the boxing world. Both brothers have fought in many fights and don’t look to be slowing down. Will their reputation eventually begin to be more accepted in the traditional boxing world? At what point will an entertainer like Jake Paul be seen as a legitimate fighter based on his skill alone beyond his personality and influence? Only time will tell.
His fight against Tommy Fury will be another step towards legitimacy, being Paul’s first fight against a full on pro boxer. How her performs in December and the outcome of the match will be interesting for his future in the sport indeed. Stick around Generation Iron Network as more updates surface on the upcoming match.
8 Worst Exercises For Building Muscle
The Most Useless Exercises
We recently did an article about the best exercises you could do to build muscle mass. The article got us thinking about the exercises people love doing but which don’t help in budging the needle in the right direction.
Most of the exercises on the list are here because people don’t take out the time to learn the proper form of performing them. You could save yourself time and energy by performing substitute exercises in place of these exercises.
Any Resistance Exercise Done On A Stability Ball
The stability ball came into the limelight with the focus on core training. It’s believed that doing strength training exercises on an unstable surface is going to build muscle and core strength, but no studies have been able to prove it.
Performing exercises involving additional weights are safer done on the floor than using an unstable surface. There is a reason why football games are played with athletes standing on a field of some type, and not a ball or moving surface. To be a pro, train like one.
Ab/Oblique Rotation Machine
Many gyms have a machine that has a revolving base which can be used to train the abs and obliques. People need to stand/sit on it and twist their torsos to train the midriffs. Some people take it to the next level by using weights on the base to add resistance.
The basics of biomechanics state that you need to avoid moving through the terrible triad of lower back movements: simultaneous flexion, rotation, and side bending, especially under loading. Reading just this one line about biomechanics should be enough to make you stop using the rotation machine.
Dips
Although the dips are a great tricep exercise, many people don’t get anything out of it because they can’t establish a mind-muscle connection with the muscle, and can feel no contraction.
Romanian Deadlifts
It’s harder to train the posterior muscles as you can’t see them in the mirror directly. To perform the RDLs correctly you need the right amount of range of motion and bend in your knees which is sometimes too much to ask off a beginner.
Lat Pulldowns
Many people make the mistake of using momentum by swinging back and forth while performing the lat pulldowns. Using the jerking motion takes off tension from your back and puts it on your arms and shoulders.
Upright Rows
The uprights rows need the strictest of forms to optimally work the traps. If you use weights that are too heavy and need to swing back and forth to lift them, you’ll end up performing a weird variation of overhand barbell curls.
Tricep Kickbacks
Even though bis and tris are antagonistic muscles, the triceps don’t get the same love as the pythons. Elevation of your elbow, shoulder, the bend in your back, the distance between your feet, there are too many variables connected with performing the tricep kickbacks correctly.
Lunges
Only a few people perform the lunges correctly. The others either don’t take long enough steps, lunge too shallow, bend at the back or lose their balance. The lunges are best left to the pros.
Which exercise do you hate the most? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Shaun Clarida Looking To Compete In Both Men’s Open And 212 Olympia in 2022
Shaun Clarida could be pursuing two Olympia titles next year.
Heading into the 2021 Legion Sports Fest Pro, one of the big stories was Shaun Clarida preparing to make his debut in Men’s Open. The former 212 Olympia champion made the announcement in the week leading up to the competition. After a victory, Clarida wants to explore the opportunity of competing in two divisions during next year’s Olympia.
In a recent interview, Clarida discussed how he wants to use his qualification to the 2022 Olympia in both divisions. This would have to be approved before he was able to make it happen.
“I would absolutely love the opportunity to do that. I would love to talk to Jim (Manion), Tyler (Manion), Jake (Wood), whoever is in charge of making that decision, and hopefully they would allow me to do that. That would be amazing,” Clarida said.
“Obviously we’re going to be at the show regardless, but with the improvement’s we’re going to make this coming year, obviously the goal is to get my title back at 212, but I would love to really push myself and see what I can do in the Open Olympia this year. It’s definitely a decision that the higher ups are going to have to make, I’m going to respect whatever decision they decide to go with, but yeah if they allowed me the opportunity to do that, to cross over and to move, you bet your ass I’m gong to do that.”
Shaun Clarida continued by saying he was not sure which division he would choose if he was unable to compete in both. There are reasons for Clarida to choose either division and this will be the big question leading up to the show next year if he is unable to appear in both.
Clarida won the Olympia 212 back in 2020. He was the favorite coming into this year’s competition but finished second to Derek Lunsford. It seems obvious that Clarida would want to get his title back as soon as possible. On the other hand, competing in Men’s Open is the pinnacle of the sport and Clarida already showed that he can stack up.
When Clarida first made his announcement, he mentioned that it was not a permanent change and he did not plan to leave 212. Now that he has a competition victory in Men’s Open under his belt, it will be interesting to see if that notion changes.
The 2022 Olympia will take place in December of next year in Las Vegas. Clarida has earned his qualification and is planning to be present on stage. The question will remain, which division will he compete in?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.