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2021 Arnold Classic UK Results
Here are the full results from the 2021 Arnold Classic UK.
The 2021 Arnold Classic UK took place on Saturday in Birmingham, England. This comes one week after the 2021 Arnold Classic in Columbus, OH saw Nick Walker take home the title in Men’s Open. There were event more titles handed out this time around.
Heading into the competition, Nathan De Asha was the favorite to take home the prize. De Asha is already qualified to compete at the Olympia, which will take place from Oct. 7-10 in Orlando. This is a warmup for the biggest event of the year.
Tim Budesheim and Samson Dauda were dark-horse contenders heading into the show. This show was full of talent all over the stage. There was a clear top-tier of competition and they did not disappoint.
Arnold Schwarzenegger was unable to make the trip to the England because of an apparent leg injury. He was still part of the show in some capacity virtually throughout.
There was a total of five divisions competing in this event — Men’s Open, Classic Physique, Men’s Physique, Bikini, and Fitness. The results have been announced and they can be found below.
Arnold Classic UK 2021 Winners
Men’s Open:
Classic Physique:
Men’s Physique: Ryan Terry
Fitness:
Bikini:
Arnold Classic UK 2021 Breakdown
Men’s Open
Results coming soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Classic Physique
Results coming soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Men’s Physique
Full Results coming soon!
First Place – Ryan Terry
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Fitness
Results coming soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Bikini
Results coming soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
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.
Why Jumping Rope Is A Great Boost For Bodybuilders
Convenient, portable, and effective, jumping rope is a must.
Many of us associate jumping rope with boxers, those quick workouts where it looks like they can go forever. Or our minds jump to the playground as little kids killing time during recess. But what is unknown about this once fun game is that is an excellent source of exercise and can really increase your overall goals and athletic performance.
As a great way to burn calories and aid in weight loss, jumping rope can support your mission of sculpting your body into that perfect physique and work on building muscles in a fun and different way. As an affordable and convenient tool to aid in all of your workout needs, a jump rope is a must have in your home gym or gym bag.
Check out this great jump rope set from QuickFit here.
While running is a great cardio partner for bodybuilding, jumping rope provides an alternative that is easy on your knees to reduce inflammation and injury since each jump is absorbed by both legs. Since the movement requires your upper body as well, it is great for strengthening your arms and shoulders. As a solid exercise for aerobic work and coordination building, jumping rope is a popular exercise for individuals of all athletic activity.
Benefits
Great For Weight Loss
As a cardiovascular exercise intended for longer duration, it allows you to burn more calories and aid in weight loss. With constant movement and calorie burn, your metabolism will kick into gear and that unwanted fat will start to melt away. Jumping rope is also a great exercise for high-intensity interval training which will recruit more muscle activation and allow for a more efficient calorie burn (1).
Enhance Aerobic Capacity and Athleticism
By working for a longer session, your heart rate will increase thus building up a great aerobic base (2). Increased cardio overtime will allow you to work harder and smarter and your endurance will greatly improve. As a solid tool for athletic performance, it will promote power and quickness and it is no wonder by athletes, and especially boxers, love using the jump rope as an exercise tool.
Promotes Strength
Jumping rope is a full body workout so while it works to target your lower body through repeated jumping, your upper body, in particular your arms and shoulders, will get a great workout with the repeated motion of the rope. As a great form of strength endurance (3), you will feel this exercise all over from your calves and hamstrings, to your pecs and delt, as well as your lats, biceps, and abs.
Improve Coordination
Jumping rope is great for coordination because even if you don’t consciously recognize it, your brain always knows what your feet are doing to get over the rope. The repeated motion of the rope traveling around your body forces your brain to think of the exact timing to jump, requiring your whole body to be in-sync to sustain the movement for a longer period of time (4).
Assist Posture And Avoid Injury
This exercise assists posture by forcing you stay upright with your shoulder blades to align your body in efforts to keep you taller. A slouching posture will not allow for full efficiency of this workout and good form is crucial to execute for sustained duration. As an easy alternative on the knees to running, jumping rope is perfect for those just coming back from injury or for those who want to protect their knees from unwanted pain and stress.
Fun Alternative
While other forms of cardio are great and should be included in your workouts, like biking and running, jumping rope provides for a fun alternative to these. With different styles and variations, it allows you to challenge yourself in a different way and still enjoy the process of staying fit.
Techniques
There are many techniques and variations to use to change up your jumping rope workouts and these are just a few to get you started.
Basic Jump
Perfect for beginners, the basic jump is your standard idea of jumping rope. With both feet slightly apart, jump at the same time with both feet over the rope. This should be a staple to master before moving on to other variations.
Alternate Foot Jump
This is slightly more challenging than the basic jump and requires a different level of coordination since you alternate your feet on the ground. It is effective because you will not only double the amount of skips but will challenge your brain to work harder to keep the movement going.
Criss-Cross
The criss-cross approach is a fun variation and is an easy way to show off your jump rope skills. Although it requires some patience to get right, it will really work to target your upper body more efficiently than some others. Similar to the basic jump in movement, the only difference is to cross your hands to the opposite sides of your body while jumping.
Skier Jump
The skier jump is a challenging alternative in that you perform a traditional movement around your body, however, you jump side to side while maintaining good form at the same speed. The lateral jumping motion works muscle you otherwise don’t use.
Wrap Up
Jumping rope is a great way to challenge yourself while also having fun doing it. Cardio can grow to be monotonous and boring at times, but with the right approach, it can make your weight loss and strength building goals more enjoyable. The benefits of jumping rope are amazing for your overall health and will aid in weight loss, improve coordination, promote strength and athleticism, and help you avoid injury. With these variations above, you can really work to challenge yourself and have fun doing so. As an affordable and convenient exercise tool, a jump rope is something to definitely have for whatever your workouts may bring.
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
Sung, Ki-Dong; Pekas, Elizabeth J.; Scott, Steven D.; Son, Won-Mok; Park, Song-Young (2019). “The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension”. (source)
Chen, Chao-Chien; Lin, Shih-Yen (2011). “The impact of rope jumping exercise on physical fitness of visually impaired students”. (source)
Ozer, D.; Duzgun, I.; Baltaci, G.; Karacan, S.; Colakoglu, F. (2011). “The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players”. (source)
Trecroci, Athos; Cavaggioni, Luca; Caccia, Riccardo; Alberti, Giampietro (2015). “Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Player”. (source)
6 Habits Which Will Make You Fat
Avoid Doing These Six Things If You Want To Lose Body Fat
Contrary to what most people believe, they didn’t put on body fat because of their genetics or heavy bones. The accumulation of fat is a result of the habits they have been following for years.
While there are many lifestyle choices which lead to obesity, we are listing down the top six. The objective of this article is to point out a few habits which make people fat so they can avoid them.
Not Following A Schedule
Most people don’t follow an eating schedule. They eat when they want to eat, what they want to eat and however much they want to eat. It’s a blunder when it comes to staying healthy and in shape.
Following a diet accustoms your body to an eating pattern, and your metabolism stays in top shape. A good metabolism rate ensures that you are burning fat even when you’re sitting ideal. You should be eating 5-6 meals a day to keep your metabolism rate soaring.
Becoming A Couch Potato
With the increase in desk jobs, the time people spend sitting has gone through the roof. It’s no secret that sitting for a prolonged duration can result in obesity. Becoming a couch potato can also lead to diseases like high blood pressure, diabetes, etc.
If you have a desk job, you need to incorporate NEAT (non-exercise activity thermogenesis) in your schedule. NEAT encourages you to add walking, standing to your routine so that you are constantly burning calories.
Eating Too Close To Bedtime
While we can understand having dinner and hitting the sack right after it can be very convenient, it’s also one of the worst things you can do to your health. By eating too close to your bedtime, you don’t give your body enough time to burn off the extra calories.
If you can’t space your dinner and bedtime appropriately, you should add a cardio session between them to boost your metabolism. Letting the digestive process start before you go to sleep is essential in making sure you don’t build up fat reserves.
Not Drinking Enough Water
You should set a goal of drinking 8-12 glasses of water every day. Drinking water only when you’re thirsty can lead to an increase in fat deposits in the body. Headaches, acne, digestive problems are some of the problems which can be caused by a lack of drinking ample amount of water.
Staying hydrated will not only help you in fighting body fat but will also allow the body to flush out toxins, excess fat, promote skin health, and improve brain and memory function. If counting the number of glasses sounds hard, carry a one-gallon water bottle with you to work.
Stress
Stress is one of the most common reasons why many people put on weight and body fat. Studies have shown that an increase in stress can raise your cortisol levels which can lead to hypertension, heart diseases, diabetes, and a bulging waistline.
A rise in cortisol levels can also result in the lowering of the male sex hormone – testosterone. Testosterone is the hormone responsible for building muscles mass and all the characteristics associated with puberty in men.
Skipping Breakfast
The first thing many people do when they want to lose weight is to stop eating their breakfast. The breakfast is probably the most important meal of the day as you’re coming off an 8-hour fast (sleeping time).
Depriving your body of the essential calories and macros which you get through the breakfast can result in fat storage in your body. You need to make sure you never hit the starvation phase as it can do more harm than good if you want to lose body fat.
Header image courtesy of Envato Elements
What is your current body fat percentage?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Samir Bannout Full Interview | Golden Era Stories, Thoughts On Big Ramy & More
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Watch the full uncut GI Exclusive interview with Samir Bannout.
Samir Bannout is a bodybuilder who came into his prime during the tail end of the Golden Era of bodybuilding. He’s also a bodybuilder who lived the American dream similar to athletes like Franco Columbu and Arnold Schwarzenegger. He came to the US with a passion for bodybuilding and became a superstar and Olympia champion.
Bannout is also a Mr. Olympia champion – falling into a small club of athletes who only won the title once. Despite retiring many years ago, he has remained vigilant in his passion for the sport – providing an entire training program to help improve and educate new generations of athletes.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Samir Bannout. Now we’re releasing the full uncut interview. This includes topics such as his thoughts on the rise of middle eastern bodybuilders, his first hand account of Arnold Schwarzenegger’s controversial 1980 Olympia win, and more!
Listen To Our Samir Bannout Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Samir Bannout interview here:
Samir Bannout’s First Hand Account Of Arnold Schwarzenegger’s Controversial Olympia 1980 Win
Samir Bannout is a bodybuilding legend in his own right. He is a Mr. Olympia champion and considered by many to have one of the greatest physiques of all time. He was also present at the 1980 Mr. Olympia competition. We sat down with Samir via video chat for our latest GI Exclusive interview. During that conversation, we asked him to reflect on his first hand account of Arnold Schwarzenegger’s return and the drama that ensued at Mr. Olympia 1980.
Arnold Schwarzenegger ultimately was crowned the winner of the Mr. Olympia 1980. This decision was so poorly received that Frank Zane threw his trophy to the ground and multiple athletes stormed off stage. It was clear that many disagreed with the judges decision.
So what about Samir Bannout? Did he disagree with the call? He makes it clear in our conversation that he felt Arnold Schwarzenegger did not deserve to win the Mr. Olympia 1980. In fact, while he does not have confirmation, he has heard many rumors from trusted friends in the industry. Rumors that imply that Arnold Schwarzenegger received help from the judges due to his rising star in Hollywood.
There are those who thought perhaps Arnold was scored more favorably because of how much power he held as a celebrity. Or alternatively, he was so beloved that the judges scored more on Arnold the icon rather than his conditioning.
“Yeah of course so many people got pissed off and I also believe they have the right to get mad,” Samir Bannout states in our interview. He continues:
“I THINK THE ASSUMPTION WAS THEN… DO I KNOW EXACTLY WHAT HAPPENED OR WHY DID ARNOLD WIN? SOMETIMES YOU HAVE TO REMEMBER, ARNOLD HAD A LOT OF FANS. AND HE’S ARNOLD. EVERYONE LOOKED UP TO ARNOLD. AND SO, I HEARD THAT SOME OF THE JUDGES LOVED ARNOLD. LOVED HIM AS ARNOLD. THEY DIDN’T CARE ABOUT HIS CONDITIONING THAT DAY. THEY VOTED FOR HIM AS ARNOLD AND THAT’S NOT RIGHT. ME PERSONALLY IF MY BROTHER WAS ON STAGE, DOESN’T DESERVE TO WIN, I WOULDN’T LET HIM WIN.”
Samir Bannout makes a point to state he has no proof of this. It’s a rumor he has heard from enough people to trust in the topic. That’s a testament to just how controversial Arnold Schwarzenegger’s 1980 victory was. While all of these claims may simply be one day proven false – it’s the optics that led to such fervor.
Samir Bannout Answers: Is There A Middle East Movement Dominating Bodybuilding?
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Vlad Suhoruchko Out Of 2021 Olympia Because Of Visa Issues
There have been plenty of issues with travel for bodybuilders trying to make it into the United States. Vlad Suhoruchko is the latest. The Ukrainian bodybuilder will miss the 2021 Olympia because of issues getting to Orlando. Suhoruchko took to Instagram to make his announcement.
“Sadly say it but it’s was last competition on this year . I am Out from MR ⭕️ @mrolympiallc 2021 because of problem with visa … next year I will be there for sure and with better version of my self ⏳⚔️”
Vlad Suhoruchko earned qualification to the Olympia by gaining points over the course of the year. He has competed in events throughout the year to make it happen. Suhoruchko did not finish first in any competition but he was near the top in some big ones such as the Europa Pro Spain, Musclefest Pro, and Portugal Pro.
Suhoruchko did more than enough to earn an invitation to the event and it is unfortunate that he will be forced to miss for a reason like this. He has shown great size and conditioning on stage and it would have been exciting to watch him against other elite competitors. It is unlikely that Suhoruchko would have been able to win the competition but it could have been measuring stick to see where he stood against the best in the world.
At 25 years old, Suhoruchko is just getting started and will continue to make improvements each year. He has been giving plenty of physique updates via social media and building some hype around his name heading into the competition.
Vlad Suhoruchko will now focus on the 2022 bodybuilding year. This is where he will be able to earn qualification to next year’s Olympia. At some point, Suhoruchko will have a chance to step on the biggest stage in the sport and that will be a must-see event.
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.
Lya Bavoil Sets Three Raw World Records During 2021 IPF World Classic Powerlifting Championships
Lya Bavoil put on an absolute show during the 2021 IPF World Classic Powerlifting Championships.
Lya Bavoil has been a force in powerlifting but completely outdid herself during the 2021 IPF World Classic Powerlifting Championships. This event is taking place from Sept. 29-Oct. 3 in Halmstad, Sweden. Some of the sport’s elite lifters are there to put on a show and Bavoil has topped them all so far.
Bavoil came into the event with high expectations. She already held the world record for squats and total weight. Bavoil competes in the 63kg weight class and set three new world records — squat, deadlift, and total.
It began when Bavoil achieved a squat of 205kg (452lb). This is not the first time she has been at this level. Bavoil completed a 210kg squat earlier this year at French Nationals but it did not count as a world record.
Lya Bavoil then took on the challenge of breaking the deadlift record, previously held by Jordan Panton. She did so by 3kg with a 230.5kg (508.2lb) lift. Sandwiched between was a 112.5kg (248lb) bench press. This was her competition best but well behind the 142.5kg (314.2lb) world record held by Jen Thompson.
In total, Bavoil lifted 548kg (1,208.1lb) which is also a world record. After a performance like this, it is no surprise that Bavoil was the gold medal winner at the event. This bested her 2019 performance where she placed third and won bronze.
“?63 WORLD CHAMPION?.I will need time to express how i feel… so the meet recap & videos will come soon … but for the moment i just want to share that photos and that moment with you … Thank you guys for all your support & all your love ❤️”
This is not the last we will see from Lya Bavoil moving forward. She has a chance to build on her records in future competitions. At just 27 years old, Bavoil has a long career ahead of her and she is just getting started.
This gold medal in the IPF World Classic Powerlifting Championships just showed that Bavoil has arrived in the sport. With three world records under her belt, that puts her well near the top of the 63kg division.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Massy Arias Workout For A Serious Shred & Sculpt
This workout from Massy Arias will give you higher intensity circuits for a real shred to sculpt an amazing physique.
Massy Arias is a fitness model and personal trainer who worked incredibly hard to get to where she is today. Now with a following online and a will to help others achieve their goals, she is a motivator and someone who others flock to for the best advice.
We all want that great workout, the right exercises to boost our gains and lead us to a sculpted physique. But sometimes we can’t find the best answers. With so many people online claiming to have the secret weapon for workouts, it can be challenging to find out who is honest and who is just spouting nonsense. Thankfully, bodybuilders and other athletes, as well as personal trainers, have a large influence online and with their knowledge and dedication to fitness and helping others, it is easy for us to get great workouts at our disposal so we see the best results possible.
Massy Arias is one of those trainers who loves posting videos on YouTube and around the Internet in hopes of helping others achieve their goals. Her approach to training is one that requires hard work but will pay off in the long run.
Full Name: Massiel “Massy” Arias
Weight
Height
Date Of Birth
145-155 lbs.
5’9’’
11/23/1988
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
Dominican, American
Massy Arias relies heavily on circuit style training which will prove to be worth it for those looking to build muscle, as well as shed fat. The right circuit based workout can be a game changer for those wanting to mix up their routine.
About Massy Arias
Massy grew up in the Dominican Republic, but moved to Los Angeles at a young age in hopes of a better life. Upon arriving in the United States, English was a challenge for her and it only made the transition that much harder. Despite struggling to make things work, she was determined to prove to herself that she could do this.
She began working out and used health and fitness as an anchor, a way to stay grounded when things got be too much. She would eventually grow a social media profile and personal training services into something great in efforts to help others achieve their goals, but also give herself something to be extremely proud of.
Massy Arias Training Routine
Massy tends to use circuits to boost her training and this variety of workouts include upper and lower body circuits, as well as great core circuits to target those six-pack abs. Using equipment like dumbbells, kettlebells, and resistance bands are perfect for performing these workouts at home or in the gym.
Full Body Workout – Lower Body Focused
Warm-Up
Exercises
Sets
Reps
Lateral Lunge
2
8
Plank
2
30 secs
Single Leg Plank
2
8
Circuit #1
Exercises
Sets
Reps
Lateral Lunge with Kettlebell
3
8
Plank
3
30 secs
Single Leg Plank To Down Dog
3
8
Circuit #2
Exercises
Sets
Reps
Alternating Curtsy Lunge
3
10
Bear Pose
3
30 secs
Modified Side Plank
3
3o secs
Circuit #3
Exercises
Sets
Reps
Knee To Elbow Lunge
3
8
Single Leg Plank
3
8
Single Leg Hip Bridge
3
20 secs
Upper Body Workout
Warm-Up
Exercises
Sets
Reps
Reach-Ups
2
8
Wall T-Rotations
2
8
Down Dog To Plank
2
8
Circuit #1
Exercises
Sets
Reps
Dumbbell/Band Alternating Row
3
8
Low Push-Up Iso Hold
3
20 secs
Bear Single Arm Trap
3
8
Circuit #2
Exercises
Sets
Reps
Modified Down Dog
3
30 secs
Push-Up Down Dog
3
8
Dumbbell/Bands Row Iso Hold
3
20 secs
Circuit #3
Exercises
Sets
Reps
Band Pull-Apart
3
10
All Fours Dumbbell Kickbacks
3
10
Cat Cow Knees Elevated
3
10
Ab Workout
Exercises
Sets
Reps
Shin Box
3
10
Low Push-Up Hold
3
10
Burpees without Push-Up
3
12
Lunge Hold
3
10
Bicycle Crunch
3
15
Push-Up Pause
3
10
Prisoner Squat Jump
3
15
Down Dog To Plank
3
12
Plank Shoulder Taps
3
15
Side Lunges
3
12
A-Skips
3
15
Side Skis
3
20
Featured Supplement For Gains
Supplements have the ability to really help us as we do our best to capitalize on our training and performance. While a good diet is essential, sometimes we need more than that and the right supplements are exactly what we need. Products like pre-workouts and BCAAs are great for giving us energy and handling fatigue, while protein powders can work to enhance growth and recovery so we don’t sacrifice any gains. But for those looking to shed unwanted fat and lean down, a fat burner can aid in that shredded aesthetic no problem.
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
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Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
This workout from Massy Arias is one to really boost your strength and endurance by working with circuit style training for the best of both worlds. With the right approach to working out, as well as dieting and supplementation, you are well on your way to a desired physique and one that you will most certainly be proud of. Give this workout a try and see what it can do for all your goals 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 Massy Arias Instagram
Cedric McMillan and Other Pros Try to Qualify for 2022 Olympia at Legion Sports Fest
Cedric McMillan and other top pros will compete at the Legion Sports Fest to qualify for the 2022 Olympia.
It appears that some of the top bodybuilders in the world will be competing at the Legion Sports Fest to earn their spot at the 2022 Olympia. Competitors will include Cedric McMillan, Maxx Charles, and Sergio Oliva Jr. to name a few. The event is set to take place October 22-24.
For many the journey to qualifying for the 2021 Mr. Olympia is over. With the competition just around the corner, the 2021 Arnold Classic was the last chance to earn a spot at the show. Now the top pros will have to look forward to other upcoming competitions to qualify for the 2022 Olympia.
One of the first opportunities to qualify for next year’s show will be at the upcoming Legion Sports Fest. Some of the top pros in the business will vie for a chance to get an early qualification for the biggest show of the year.
2022 Olympia Opportunity
The event will feature some of the best bodybuilders in the game including Cedric McMillan, Maxx Charles, and Sergio Oliva Jr. All three hope to out perform the competition and earn a spot at the 2022 Olympia.
CONFIRMED TO COMPETE! @cedricmcmillan called @chrisminnes today to see if he could upgrade his appearance at the @legionsportsfest to COMPETING at the Legion. Cedric said that he is feeling healthier than ever and is ready to dial it in! We’re sure sitting next to @schwarzenegger all weekend at an EPIC @arnoldsportsadded a bit of extra motivation and inspiration!
It is confirmed; the Legion Sports Fest has a World Class lineup and keeps getting better! Head Judge @t_manionand his judges certainly have their work cut out for them!
We hope to see you in Reno, Nevada, on October 22-24. But if you can’t make it, you can still get in on the action with our live stream at tv.centerpodium.com.
Bonus! If you purchase the Legion Live Stream Package now, you will also get access to the 2018, 2019, and 2020 IFBB Pro and NPC Legion Sports Fest!
With an opportunity to earn a spot at the 2022 Olympia early, this can ensure that athletes have enough time to prep even better for next year’s show. Who will take the prize at the Legion Sports Fest, Cedric McMillan, Maxx Charles, or Sergio Oliva Jr.?
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.
Claim The Mr. Biceps Crown With This Zac Aynsley Arm Workout
We are letting you in on Zac Aynsley’s secret to massive arms.
Before we get to the meat of the article, we want you to put your hand on your heart and answer this for yourself – Would you still workout if you could never have biceps like Arnold Schwarzenegger, no matter how hard you try?
If you just caught yourself shaking your head, rest assured, you are not alone. Arms are probably the most loved muscle group. Look around your gym on any random day, and you will probably see a good number of people training their arms. Heck, you might even find people who are training their legs flexing their arms in the mirror.
If building guns is as easy as curling dumbbells for a few sets, everyone would be walking around with bazookas. There is one fitness celebrity, though, who continues to impress with their arms – Zac Aynsley.
Zac’s arms are so freaky that the Governator himself praised his pythons.
“For years I had people telling me I was worthless, but here was The Terminator telling me I looked great. It meant the world to me.”
There has been no stopping Aynsley since that day. His physique is improving in every aspect, and his pythons are taking on a life of their own. But things were not always so smooth for Zac Aynsley.
The Zac Aynsley Story
https://www.instagram.com/p/CSmUOX0oMWX/
Zac Aynsley did not always have perfectly chiseled arms. In fact, Zac had a pretty traumatic childhood. He was bullied for being too thin and weak. In an interview with GQ magazine, Zac revealed that –
“BETWEEN [THE AGES OF ] 10 AND 15, I HAD SUICIDAL THOUGHTS. I’D REGULARLY CLIMB TO THE TOP OF WATER TOWERS THINKING, ‘IS THIS THE DAY I’M GOING TO JUMP?’”
Let us not get ahead of ourselves. Let us start from the beginning.
Zac Aynsley was born on July 2, 1994, in Northumberland, England. In his childhood and teens, he was malnourished, underweight, and ate a poor diet. Zac’s diet mainly consisted of sweets and processed foods.
Also Read: 5 Foods You Need To Cut Out Of Your Diet Right Now
Because of how he looked, he became an easy target for bullies while still in high school. Constant ragging caused Zac depression, anxiety, and panic attacks.
During this time, Zac was not physically active. He spent most of his days playing video games to escape the harsh reality.
An Unexpected Turn
One day, Zac’s friend asked him if he wanted to try his hand at DJing. Aynsley could not turn down the deal and quickly accepted the offer to try it out to change his monotonous lifestyle.
At the age of 15, Zac Aynsley got a taste of stardom when he became popular at local clubs for his DJ skills. Not only was Zan earning handsome money, but he was also gaining positive attention from people around him. The newfound fame added to Aynsley’s confidence and self-esteem.
One thing led to the next, and before Zac could make sense of any of it, he was touring the country.
Even though Zac’s DJ career was taking off, he had to return home to finish college. With all the partying, drinking, and success he had, Zac forgot to work on his worsening health. He was in the worst shape of his life when he got back to Northumberland.
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To get reconnaissance of his health, he went to the doctors to get his blood work done. To everyone’s dismay, Zac’s internal organs were deteriorating due to his reckless DJ lifestyle.
According to Zac, the doctor told him that he had a liver of a 50-year old. Zac was warned that he needed to make amends to his lifestyle if he wanted to live a long and healthy life.
The Tipping Point
At this point, Zac decided to turn around his life. He attended University and earned a degree in photography. Aynsley was eventually introduced to bodybuilding which helped him channel his focus, energy, frustration, and anger into something positive.
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Like most newbie lifters, Aynsley became a die-hard Arnold Schwarzenegger fan after seeing his pictures and videos. The Austrian Oak gave him additional motivation for working out and becoming healthier.
Zac Aynsley worked on all aspects of his daily routine to improve his fitness level. He made sure his diet had enough calories and nutrients to help his body recover from the mess it was in.
The progress he saw in a couple of weeks was enough to get him hooked to the new lifestyle.
Internet’s Coming of Age
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Years of hard work and sacrifice helped Zac build an incredible physique. Little did Aynsley know at that time, but his new and improved body was going to change his life in more ways than he could have imagined.
Zac started gaining a lot of traction on his social media profiles as soon as he started posting his photos online. Impressed with Zac’s physique, one of Florida’s top photographers offered to do a photoshoot with him. Aynsley knew this was too good and big an opportunity to skip. He flew down to Florida, and this decision became a turning point in his career.
Seven weeks after the photoshoot, Zac started receiving recognition from some of the most influential people in the fitness industry, including Arnie and Phil Heath.
Since then, Zac Aynsley has hit several milestones, including:
10+ TV appearances
10+ Book covers – USA
5+ Minor magazine covers / 15+ Features
Traveled to over 17 countries
Zac Aynsley’s Nutrition Plan
You do not end up looking like Zac Aynsley while hogging on burgers and fried chicken. Depending on your current weight, you need to determine a daily calorie goal for yourself. Incorporate quality sources of protein, carbs, and fats to meet your daily macro goals.
Thanks to his ectomorph body type, Aynsley had been a weak kid growing up. Zac eats anywhere between 3200-5000 calories a day, depending on if he is bulking or cutting. To make up for his fast metabolism, Zac eats up to seven meals a day.
Zac Aynsley’s Bulking Diet Plan
Meal #1
3 egg whites
2 egg yolks
1/2 cup oatmeal
2 cups milk
1 banana
Meal #2
5 oz chicken
8 oz sweet potato
1 banana
2 slices whole-grain bread
Meal #3
5 oz chicken
1/2 cup brown rice
citrus fruit
salad
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Meal #4
3 egg whites
half cup oatmeal
1 apple
5 oz fish
2 cups vegetables
Meal #5
1 apple
8 oz yogurt
half cup cottage cheese
1 scoop protein shake
Meal #6
protein shake
brown rice
Post Workout
protein shake
white potato
L-Glutamine
Meal #7
5 oz steak
1 egg white
4 oz sweet potato
2 BCAA pills
Meal #8
casein protein shake
Eating eight (nine, if you consider the post-workout) meals is no joke. It can be especially tuff for you if you usually eat three meals a day and want to gain weight and put on muscle mass. If you are having trouble eating eight meals a day, supplements can help you meet your daily macro goal.
Here are some of our favorite supplements:
Best Men’s Protein Powders For Bulking & Lean Muscle Growth 2021
The Best Mass Gainers For Clean Bulking & Muscle Mass 2021
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
Zac Aynsley Arm Workout
Pre-Requisites of The Zac Aynsley Arm Training Split
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1. Partial Repetitions
Zac Aynsley incorporates the partial rep advanced training technique at the end of his sets to annihilate his muscles. In the case of machine preacher curl, he completes 15 full reps and then limits the range of motion to the top half of the movement until he hits muscular failure.
Related Read: Advanced Training Techniques To Take Your Gains To The Next Level
2. Zero Routine
Aynsley picked up this training principle from the Governator. He never limits himself to a pre-planned workout and usually modifies his routine on the fly. According to Aynsley, your body will get used to your workouts if you follow a set routine and stop responding. For this reason, he never does the same workout twice.
3. Warm-Up Sets
Before starting the working sets, Aynsley might do a set or two with a lightweight to get a feel for the lift. It also helps in getting the blood flowing to the target muscles.
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4. Short Workouts
According to Zac Aynsley, most people make the mistake of stretching their workouts too long. His arm workouts never last more than 45 minutes. Aynsley limits his rest duration to less than 45 seconds between sets.
Keeping the rest time short is necessary for inducing a muscle-ripping pump. Also, since your arms are a small muscle group, they do not need the typical 1-2 minutes of rest for recuperation.
Must Read: The Science Behind Muscle Recovery: Understanding Active Recovery
5. Mix-Up The Number of Repetitions
Aynsley constantly switches up his rep structure to keep his muscles guessing. For some exercises, he might do as many as 30-40 reps per set.
Zac Aynsley Bicep and Tricep Workout Routine
1. Machine Preacher Curl – 3 Sets 15-10 Reps – 30-second Rest
Zac Aynsley starts his arm workout with an isolation lift to pre-exhaust his muscles. Exhausting your muscles at the start of the workout will ensure that you do not have to lift heavyweight in compound exercises. You will get almost the same amount of muscle fiber recruitment while lifting lighter weight in compound lifts as compared to lifting heavy without pre-exhaustion.
2. Superset
EZ Bar Curl (wide grip to narrow grip)- 3 Sets 15-10 Reps – No Rest
Single-Arm Cable Tricep Extension – 3 Sets 20-15 Reps (each arm) – 30-second Rest
Aynsley starts EZ bar curl with a wide grip and performs 15 reps. Without keeping the bar down, he switches to a narrow grip and curls until failure.
Single-arm cable tricep extension is a high-rep exercise for Zac. He never does less than 15 reps of the lift. Aynsley trains his triceps to failure on the tricep extension. After he is done with 15-20 reps on each side, he does a dropset until failure.
3. Single-Arm Machine Bicep Curl – 3 Sets 15-12 Reps (each arm)
During single-arm bicep curl, Zac keeps the reps slow and controlled. He follows a 1:1:2:0 (concentric, pause and squeeze, eccentric, and rest at bottom) rep tempo to annihilate his biceps. If you do not have access to a bicep curl machine at your gym, you could use the cable machine by attaching a D-handle bar to the pulley.
4. Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Zac Aynsley follows a full range of motion while performing the exercise. He brings the bar close to his forehead at the top of the movement and extends his arms straight at the bottom.
5. Reverse-Grip Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Aynsley finishes off his workout with the reverse-grip cable tricep extension.
This might look like a short workout, but if you keep the intensity high, you will not know what to do with the pump in your arms at the end of the Zac Aynsley arm routine.
You will never see Zac Aynsley lift crazy weight while training his pythons. He chases a pump and focuses on a mind-muscle connection.
Conclusion
Now an official Generation Iron sponsored and managed athlete, we are proud of the fact that Zac Aynsley is growing in popularity inside and outside the gym, and inspiring people to transform their lives. We cannot wait to share more about Zac’s journey as it unfolds.
Finally, if you are inspired by Zac Aynsley’s story but doubt yourself and your ability to transform your physique, let this message from Zac be the guiding light for you:
“Go ahead, tell me that I’m not good enough. Tell me I can’t do it! Because I will show you over and over again that I can, and trust me… I will.”
We could not have summed up the article better ourselves.
Who, according to you, has the best arms in the fitness industry?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Chef Rush On Recent Bodybuilding Deaths: We Need To Avoid Taking A Turn For The Worse
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Chef Rush comments on the recent string of deaths in bodybuilding and the future of health in the sport.
Last month, there was an unfortunate and tragic string of deaths in the bodybuilding world. While each of these deaths were unrelated, it sparked an avalanche of comments about the state of health in the sport of bodybuilding. In our latest GI Exclusive interview, Chef Rush reacts to the recent deaths and comments on the current state of health in bodybuilding.
Before diving in, we want to make it clear that the recent series of deaths in bodybuilding were not directly related. In fact, many of these deaths have not had a cause of passing revealed. Some seemed to be more directly related to contest prep while others just a coincidence. Chef Rush’s comments here are not a direct reaction to the cause of death but instead a expanded conversation about bodybuilding overall health triggered by these recent passings.
Chef Rush, like many passionate about the sport of bodybuilding, was heartbroken over the number of recent bodybuilding deaths in the sport. Many of these deaths were in individuals who were under the age of 50. Each individual passing was a tragic loss. But it’s also raised questions about the current state of health in bodybuilding. Has it become too dangerous? Are these deaths a direct result to the bodybuilding lifestyle?
Chef Rush cannot comment about exact supplements, or even drugs, that athletes may be doing. Rush may himself be a bodybuilder – but he’s not a competitor. He would rather not speculate about what substances modern bodybuilders are taking. Instead, he comments on the overall perception of health in bodybuilding and how it can affect the sport as a whole.
Chef Rush believes that the more deaths that plague the sport, the more negative media attention the sport will get. This kind of attention will diminish the opportunities the sport has. This, in a sense, has already happened. Mr. Olympia was once aired on television – but has since fallen off broadcast TV – most likely due to the reputation of PED use in the sport. If these young deaths end up becoming more consistent – Rush worries that the future of bodybuilding will become even smaller.
“One thing I will say on the flip side of it is. Is that reporting on the deaths in the industry… and in the last 30 or 60 days it was X amount,” Chef Rush states in our interview. He continues:
“The one thing that you don’t want to happen is that it takes a turn for the worse. Where people start in the media, and I mean big media, start looking at it and shun it and say ‘here’s what’s happening.’”
Chef Rush goes on to say that this kind of negative perception can also affect future generations. Either by losing interest or, even worse, generating interest in even more unhealthy practices. Rush claims that, even today, he will have 12 year old kids ask him what kind of steroids they should take. He’s shocked at how young they are aware of that kind of drug use. The PEDs should come second, or never at all, before questions on how to train and diet. The mentality of the younger generation may be skewed.
Of course, this is all anecdotal evidence. In a sport as niche as bodybuilding, there are no real studies done to see if bodybuilding is actually more or less healthy today than it was in the past. Are there more deaths happening? Or is social media just bringing more instant attention to it? These are questions that will likely never have comprehensive answers.
You can watch Chef Rush’s full comments on health in bodybuilding by watching our latest GI Exclusive interview segment above!