Tag: Bodybuilding
PNBA Jon Tsui Describes Training for Natural Olympia With a Shoulder Injury
Image via Instagram @pnbapro_jontsui
PNBA Jon Tsui makes training adjustments to nurse his shoulder injury in preparation for Natural Olympia.
You can still build an elite physique with a shoulder injury. You have to perform the correct movements and make modifications. Former Professional Natural Bodybuilding Natural Association (PNBA) Men’s Physique Natual Olympia champ Jon Tsui has been training for the biggest Natural Bodybuilding show, Natural Olympia. And he’s doing it while nursing a shoulder injury.
Jon Tsui was the 2020 Men’s Physique Natural Olympia champ, and he was the runner-up behind Men’s Physique legend William Long last year. He’s also a PNBA Hall of Fame Inductee. Moreover, Tsui also has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA.
After getting in touch with Tsui, he explained the adjustments he’s made to his training plan to protect his shoulder while still building an elite natural physique to be competitive for the 2022 Natural Olympia in Las Vegas, Nevada, November 10-13. Tsui stated:
“I’ve had to train more with machines and try to incorporate a neutral grip for some lifts… I try avoiding heavy overhead lifts altogether… But def listening to my body… And giving myself a break mentally if I can’t lift as heavy or a specific movement as I want.”
Tsui also said he’s betting on getting extensive care for his shoulder through chiropractic and sports massages. And Tsui said he’d be tightening his diet, including brown rice, red meat, and fish.
Training With a Shoulder Injury
Your shoulder is one of the most mobile joints in your body. Therefore, it’s easily injured. And since your shoulders play a massive role in compound pushing movements such as barbell military press and barbell bench press, it can put an enormous damper on building your chest and shoulders. But with the correct modifications and avoiding specific movements, you can work around a shoulder injury and prep your physique for an elite bodybuilding status.
Tsui’s switched his grip to a neutral grip and avoided overhead movements. A neutral grip–palms facing each other– will place less strain on your shoulders. And, of course, using heavy weight on compound overhead movements such as dumbbell shoulder press should be avoided with a shoulder injury. So instead, it’s best to use light weight–in a neutral grip–or avoid overhead pressing movements as Tsui has. And instead, opt for other shoulder exercises such as dumbbell lateral raises, front raises, rear delt raises, and external and internal rotations. And when doing chest presses–which target your shoulders as a secondary muscle–use a neutral grip.
Life Outside of Training for Jon Tsui
Although Jon Tsui’s been working extra hard to condition his physique for Natural Olympia with a shoulder injury, he’s admitted that there’s a chance he may not be able to compete. That’s because he and his girlfriend are expecting a baby that may be due around the show in November. But first, Jon Tsui will be judging the PNBA Team USA show in Vegas this upcoming weekend.
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Golden Era Bodybuilder Tom Platz Believes The Olympia And Arnold Classic Have Diminished Over The Years
Bodybuilding legend Tom Platz has seen bodybuilding change over the years.
Tom Platz is a legendary bodybuilder from the Golden Era who remains up to date with the happenings around the sport of bodybuilding. During a recent interview, Platz had some things to say about the current reputation and standing of the Olympia and Arnold Classic.
Platz began his career in the 70s and competed in many competitions. In 1978, he earned his Pro Card and won the r. Universe title. He was known for his overall passion and knowledge for fitness. Platz put together some intense workouts to build muscle and add size.
During his career, Platz took the Olympia stage eight times and faced some all-time greats. He went toe-to-toe with the likes of Arnold Schwarzenegger and Lee Haney. Since his time on stage, Platz believes that the biggest shows in bodybuilding have some their luster.
Tom Platz On Current State Of Olympia And Arnold Classic
In bodybuilding, all athletes train in hopes of qualifying for, and eventually winning, the Olympia. Because of this, Tom Platz believes the overall nature of bodybuilding has changed for the worst.
“I think that the Olympia has lost its identity, and that the Arnold Classic has lost its reputation. Mr. America is trying to bring that iconic competition back, and I think that’s the direction that bodybuilding should go.”
In today’s era, the Olympia is all about putting on enough size to compete in Men’s Open. There are mass monsters that take the stage and show off their impressive physiques built over the course of a year.
Tom Platz continued in the video to discuss that the Mr. America competition is great for bodybuilding because of what the judges look for.
“The issue is that Mr. America back then wasn’t just a bodybuilding competition. You had to have poise, good skin, good hair, and good language skills, and be a representation of American manhood, the perfect man, not just physically but mentally and spiritually.”
“Many people think bodybuilding is just winning the Olympia, but it’s not. It’s about so much more than just having a good body and showing off,” Tom Platz said.
Tom Platz believes that different competitions from back in the day will return and bodybuilding will take on a new meaning.
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2022 INBA PNBA Pro/Am Natural Universe Inside Look | Posing Routines & Awards
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An inside look at the 2022 Pro/Am Natural Universe competition.
The 2022 INBA PNBA Pro/Am Natural Universe show took place earlier this month on September 2-3, 2022 in Tampa, Florida. One of the more notable contests in the league’s schedule – the Natural Universe is part of the Road To Natural Olympia – an opportunity for pros to quality and compete in the 2022 Natural Olympia later this year. Generation Iron was on the ground during this epic weekend showcase – and has put together a recap video showcasing the physiques on stage and the champions who earned a trophy.
Denny Kakos started the first Natural Universe in 1990. The Natural Universe title is trademarked, and it’s one of the most prestigious natural bodybuilding titles the INBA PNBA offers. That has seen the faces of many great champions.
Notable Past Champions
Over 30 pro athletes competed this year across a wide variety of different countries. This is the first time a natural bodybuilding show of this prestige was held in Tampa, Florida. Next year, in September 2023, the Natural Universe will go abroad and be held in Bucharest, Romania.
2022 Natural Universe Bodybuilding Lineup
The 2022 Natural Universe was an epic battle across all divisions with powerful competitors fighting for the prize and Natural Olympia qualification. Here are the key athletes that faced off on stage.
Stacked Open Pro Bodybuilders
Joe Carabase
Thomas Cornell
Joseph Farese
Benjamin Hernandez
Christian Kellenberger
Uche Mbah
Ivan Puga
Mexico
Former Natural Universe champion
Philip Ricardo Jr.
Former Natural Universe champion
Mark Troiano
Impressive Pro Grand Masters 50+ Line up
Pro Classic Physique: Open
Benjamin Hernandez
Derek Joe
2021 Natural Olympia Pro Champion
Patricio Martinez
Josh Mazza
Pro Men’s Physique: Open
Pro Bikini Divas: Open
Arely Ayala
Mexico
2nd Place 2021 Natural Olympia Pro Bikini
Danielle Bouldin
Lissy Guerrero
Kayla Rowling
2x Natural Olympia Pro Bikini Champion
Lafaye Young
Stephani De Zorzi
Pro Women’s Bodybuilding: Open
Yvette Arthur
United Kingdom
2021 Natural Olympia Champion
Watch The 2022 Natural Universe Recap
With only two more months until the 2022 Natural Olympia – there are becoming fewer opportunities for athletes to qualify and compete against the best natural bodybuilders in the world. Check out the INBA PNBA schedule for Natural Olympia qualifying events.
You can also check out our recap sizzle video showcasing the passionate natural athletes both on stage and behind the scenes of this epic contest – along with a showcase of the winners who earned qualification and trophies. Check it out above!
Big Ramy Shares Final Physique Update At 337.7 Pounds Before Olympia Diet Begins
Big Ramy is entering the final stage of his preparation for the 2022 Olympia.
Big Ramy is officially entering the final stages of his Olympia prep for the 2022 contest. The reigning two-time champion shared a final physique update before beginning his contest diet for the biggest show of the year.
Ramy looks massive in his most recent physique update at 337.7 pounds. He is viewed as the favorite to win his third consecutive Sandow Trophy because he is likely to enter the contest shredded at an insane size. Ramy missed a chance to guest pose at the 2022 Pittsburgh Pro but has clearly kept up with his preparation.
Entering the 2021 Olympia, Ramy did not begin his training until a couple months before the show. He did not bring his best package to the stage but was still able to put together a winning physique. That was not the case this year as Big Ramy began prep right away for the 2022 show.
Now, Ramy is entering his contest diet to take his physique to another level.
Big Ramy: “Let The Fun Begin”
On Thursday morning, Big Ramy shared a physique update and his current weight before entering a different stage of preparation.
“Last pictures before start of my contest diet. Weight 153.5kg/ 337.7lbs. Let the fun begin.”
Big Ramy has been active on social media recently sharing physique updates and keeping fans current on his weight. In the pictures, Ramy is seen hitting a double-bicep pose and giving shots of his back. Ramy’s delts and lats look insanely large in the pictures as he prepares to put the finishing touches on a shredded physique.
Recently, Ramy spoke on who he believes would be the top three at the Olympia if he was not involved. He highlighted Brandon Curry, William Bonac, and Hadi Choopan. Curry and Choopan finished second and third respectively in 2021. There are many who believe that Bonac should have won the 2022 Arnold Classic and will be a force come the Olympia.
The Men’s Open division is extremely deep, making for an exciting competition. Newcomers, such as Andrew Jacked, will be in the mix as well. Nick Walker and Hunter Labrada will be looking to build off top-five finishes in 2021.
Dennis James has promised that Ramy will be at his absolute best coming into the 2022 Olympia. Off two championships, he has to be the favorite to lift the trophy once again.
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PNBA Tamer Barakat’s 2022 Training Altercation to Preserve Muscle Ahead of Team USA
Image via Instagram @ironbulk15
PNBA Tamer Barakat divulges the changes he’s made to his training to preserve muscle mass.
When bodybuilders prep for shows, they have to get lean and lose body fat. Contest prep typically involves more cardio and a drastic cut in calories. While this effectively reduces your body fat, it can eat away your muscle mass. Professional Natural Bodybuilding Association (PNBA) athlete Tamer Barakat details his changes to his training for the 2022 natural bodybuilding season, allowing him to walk around with more muscle.
Tamer Barakat is the reigning Classic Physique Masters champ. And he’s the first vegan natural bodybuilder to sign a multi-media contract with Generation Iron, Iron Man Magazine, and the International Natural Bodybuilding Association (INBA) PNBA.
After getting in touch with Barakat, he said he’s cut down on cardio and extended his contest prep. Barakat stated:
“My prep has been very different this year then past, specifically,
I intentionally slowed down my weekly weight loss pace goal through extending my prep period and limiting my cardio. Net outcome is a big difference is muscle mass while still achieving better conditioning then last year’s.
Last year my weekly weight loss was 1-1.5lbs, doing cardio up to 45 minutes 6x per week which helped get shredded but did cost me some muscle mass loss, I was in prep for 9 weeks prior to my first show. Compared to this year, I stayed in prep for 15 weeks to my first show, most weekly loss was 1lb or less, my highest cardio week was 25minutes 4x per week, and overall I had more energy and stamina to lift heavier and keep my training intensity very high.”
Below is a progress picture update of Tamer Barakat comparing his show physique in 2021 versus 2022.
INBA PNBA Pro/Am Team USA
The INBA PNBA Pro/Am Team USA natural bodybuilding competition is set to take place this upcoming weekend, September 24, 2022, in Las Vegas, NV.
Team USA will be Tamer Barakat’s first show of the year. Tamer Barakat said for “peak week”–the week before a show where bodybuilders rigorously prep their physique–he’s been relying more on a caloric deficit and adjusting his macronutrient ratios compared to doing intense cardio. Barakat credits this strategy for substantially increasing the amount of muscle he preserves from a drastic cut. He praises his coach, Cliff Wilson, for this new contest prep strategy.
Tamer Barakat’s Nutrition and Training
Besides Tamer Barkat’s new training altercation to prep for Team USA and Natural Olympia, Barakat is a vegan and incorporates Olympic lifting.
Tamer Barakat’s diet is plant-based and consists of foods such as vegan protein, oatmeal, rice, quinoa, mushrooms, salad, and tofu.
Barakat performs a push/legs/pull split routine five days a week and changes his movements every six weeks. He said he incorporates Olympic lifting movements such as clean and jerk and snatches during the offseason since he believes it helps him gain strength and muscle.
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Bodybuilding Legend Chris Cormier Speaks On Dangers Of Synthol: “You’re Destroying The Muscle”
Chris Cormier used synthol during his bodybuilding career and knows the dangers.
Chris Cormier enjoyed a career on stage that lasted over two decades and saw him compete in the best of competitions. During his career, Cormier used different substances to prepare his physique and recently spoke on the dangers of synthol.
Synthol is one of the enhancement oils that has been used to improve an athlete’s physique for years now. At the same time, it can cause some imbalances in physiques and judges have been looking for this. Synthol is a common substance used by bodybuilders.
Milos Sarcev admitted to using synthol over the course of his career. Recently, Hadi Choopan was accused of using it to enhance certain muscles. Chris Cormier discussed the dangers of the substance during a recent interview.
Chris Cormier On Synthol: “The Damage Is Real”
In a conversation on the Muscle and Fitness YouTube page, Chris Cormier took some time to discuss the damage that synthol can do.
“I actually used it in my calves before that’s why I know the damage is real. And not only that, when you get older, you need the circulation. Guess what you’re doing to the muscle, you’re damaging all of the nerves, you’re not going to have the circulation, your nervous system is going to be all jacked up. When you get older, you need that circulation,” Chris Cormier said.
Cormier used it in his calves and he explains that this is the most common place where the substance is found. The use of synthol can destroy the muscle over time.
“You’re destroying the muscle. One of the muscles that a lot of people like to do is the calves. The calves is one of the worst places you can do it because it’s slowly going to damage that muscle. That muscle is going to disintegrate, and be actually nothing in another year or two, or you know something like that.”
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Chris Cormier On Enhancement Oils In Bodybuilding
Site enhancement oils have become part of bodybuilding and Chris Cormier expects that it will continue. He does not believe that it should be removed from the sport but admits that there are some difficulties.
“I think it really blurs the physique and I think you can look a lot better. You know, I’m not going to say that it’s something that can be totally wiped out but just calm down and have a little pride about you that you’re going to gain a little muscle in the gym, not in the bathroom.”
Chris Cormier has experience using these substances during his successful career and does not see any benefit when it is all said and done. The risk is not worth the reward and this is what many have said about the use of steroids as well.
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Straight Facts: More Top Effective Bodybuilding Supplements Proven By Science
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Jerry Brainum returns with part two of his list for the most effective bodybuilding supplements based on scientific studies.
In the massive world of sports and nutrition supplements – there are a lot of claims as to what brands and what products are the best for bodybuilding and fitness. Most of this is just marketing and sadly, many substances in supplements are unnecessary additions to your diet for improved fitness. However, this does not mean that all supplements are a waste of money. That’s why Jerry Brainum has returned with the second part of his list for the most effective bodybuilding supplements. In this episode of Straight Facts, Jerry Brainum breaks down the best bodybuilding supplements proven by scientific studies.
The claims made by supplement companies need to be backed by some sort of study. Baseless claims cannot be used to market products. While this is great in theory, it’s relatively easy to manipulate studies to fit a business narrative. There are even rich enough businesses that invest in their own studies – likely bent towards making sure the outcome looks appealing to buyers. That’s why Jerry Brainum has spent his time looking at the most neutral and diverse collection of studies he could find that investigate nutrition supplements and their effects.
Last episode, Jerry Brainum broke down the most effective supplements backed by science – but he couldn’t fit the entire list in one episode. So we’re back this week to complete the list. What are the best supplement products that will actually work based on rigorous and peer reviewed studies? Let’s find out.
Sodium Bicarbonate
Sodium Bicarbonate is used as a blood buffer – often times in medical emergencies at the hospital. But its effects also have use in the fitness world. sodium Bicarbonate buffers the build up of acid produced by your muscles when you exercise. This makes the supplement a great addition to your stack if you perform high intensity exercise or athletic activity. By buffering the acid – it reduces soreness and fatigue as you train.
The big downside here is that Sodium Bicarbonate, true to its name, contains a lot of sodium. So it may be hard to dose this supplement depending on your nutrition needs outside of fitness. Typically, you will need to take 0.2 grams per kg of bodyweight in order to receive the effects of this supplement. It should be taken at least 60-150 minutes before physical activity.
If you find yourself having gastrointestinal issues caused by this supplement, try adding a small dose of carbs. It will help settle and prevent stomach issues.
L Carnitine
L carnitine is a supplement that is actually produced naturally in the body. It’s a very vital substance that is needed to transport small chain fatty acids into the mitochondria of our cells. This is where fat is oxidized – making it essential in our body function. Due to this functionality, l carnitine gained a reputation as being a useful fat burning supplement.
A problem arose when using l carnitine as a supplement product in your diet. The substance would not make it’s way into the muscle – thus making it likely ineffective as a fat loss supplement.
This all changed when scientists determined that taking l carnitine alongside carbs raises the body’s ability to absorb the substance into your muscle. The downside here is that the carb amount suggested is no slight number – about 95 grams.
However, by adding carbs alongside an l carnitine supplement, absorption into the muscle increased by 15%. While this sounds like a small amount, it was enough to show proven improvement in muscle loss. The l carnitine in the muscle triggers your muscle to prioritize burning fat during a workout. Some studies show that even with the additional carbs – enough fat was burned to not only even out the carb intake but lead to additional fat loss.
Jerry Brainum believes this is a double edged sword and might not work for everyone. Especially in bodybuilding, needing to add extra carbs may not be the best option for you. With the added amount of carbs, insulin levels might get thrown off which could lead to additional unintended weight gain despite the l carnitine in action.
However, other studies have shown that even if you take l carnitine without carbs – it can lead to increased fat loss. Currently, these studies are at odds with others that have shown no fat loss increase. So this is not fully confirmed.
Citrulline
Citrulline is a substance found in natural foods – particularly in larger amounts in watermelon. When consumed, citrulline travels directly to the kidneys where it is processed into arginine. The arginine then quickly helps to produce nitric oxide in your body. This, of course, can help enhanced exercise performance by widening blood vessels leading to more oxygen to working muscles.
So why not just take arginine as a supplement directly? Interestingly enough, when arginine is consumed, it actually processes into citrulline in the kidney. This will eventually lead to nitric oxide production – but at a much slower rate with up to 60% of the original supplement not being absorbed by the body. Citrulline, on the other hand, absorbs much better and is quicker acting.
The best time to take citrulline is typically an hour before exercising to receive the effect. With a dose of 6-8 grams.
Wrap Up
Jerry Brainum admits that this list is not fully exhaustive to all supplements that have a positive effect on bodybuilding and fitness. However, these are the top supplements that have been rigorously proven by science. There are many other supplements that certainly work based on anacdotal evidence over decades of the industry. That being said, they have not been as deeply studied. For the purposes of Jerry Brainum’s list – he wanted to only include directly proven by science supplements.
You can watch Jerry Brainum detail this best bodybuilding supplements proven by science part two in the video above. Make sure to check out new episodes of Straight Facts every Wednesday only on Generation Iron or where ever podcasts are downloaded.
2022 Arnold Classic UK Preview: Andrew Jacked, Martin Fitzwater Headline Men’s Open
Here is a preview of the 2022 Arnold Classic UK!
The 2022 Arnold Classic UK will take place for the second time this weekend with eight divisions being highlighter during the show. Competitors from all round the globe will gather to the event and show what they can do on stage.
The Men’s Open division is the biggest at the show and will crown a new champion following the event. Nathan De Asha is the reigning champion but will not be competing this year. This leaves the door open for some of the other top competitors to get a shot at the title.
The full lineup for the divisions has been announced and can be found below, along with a preview of some of the top competitors in Men’s Open.
Andrew Jacked
Andrew Jacked is one of the young stars in Open bodybuilding. He earned his Pro Card and was able to qualify for the Olympia following his victory at the Texas Pro. While Andrew Jacked does not have many competitions under his belt, he as a chance to earn his second victory prior to the Olympia. There are many who believe he can place high at the biggest competition of the year.
Martin Fitzwater
Martin Fitzwater finished as the runner-up to Andrew Jacked in the Texas Pro. This is the matchup that fans were looking forward to during this competition but it was up in the air for a bit. Jacked was unsure of his Visa status and Fitzwater was not happy that he would have to wait to get another shot at taking him down. Fitzwater has made improvements to his physique and will look to qualify for the Olympia.
James Hollingshead
James Hollingshead is considered one of the many favorites in this competition. He finished 12th at the 2021 Olympia and has not competed since. Hollingshead makes his return to the stage hoping to qualify for this year’s show. He brings a massive physique to the stage and if his conditioning is at its best, Hollingshead has a chance to win the event.
Maxx Charles
Maxx Charles haș competed six times this year with four finishes in the top five and three in the top three. This includes third-place finished at the New York Pro and Indy Pro. Charles has been unable to win a competition and is a dark-horse contender for the Arnold Classic UK title.
Marc Hector
Marc Hector is another dark-horse contender for the upcoming show. He finished third at the British Grand Prix back in 2020 and will look to get back on stage and show off his physique.
Men’s Open
Lionel Beyeke
Rob Cannon
Maxx Charles
Vlad Alfred Chiriac
Jamie Christian-Johal
Martin Fitzwater
Marc Hector
James Hollingshead
Patrick Johnson
Claudio Sergio
Chinedu Andrew Obiekea
Men’s 212
Radoslav Angelov
Jamal Changezi
Pasquale D’Angelo
Jamie De Rego
David Henry
Ching-Chieh Lin
Naser Mohamed
Julian Lee Ramdhari
Samir Troudi
Ahmed Wardany
Dean White
Classic Physique
Jose Maria Mete Bueriberi
Kuba Cielen
Shane Cullen
Michael Daboul
Kiraly Laszio
Peter Molnar
Marco Ruz
Wesley Vissers
Giuseppe Zagarella
Craig Morton
Niall Darwin
Men’s Physique
Jeffrey Darko
Shannon Davis
Youcef Djoudi
Ashley Edelman
Xiolong Hong
Ryan John-Baptiste
Andrea Miggiano
Elton Mota
Kennedy Maciel Santos Muniz
Balint Nemeth
Tyler Smith
Omar Suleiman
Randy Osei Tutu
Dawid Wachelka
Emile Walker
Ali Bilal
Fitness
Jasmine Abercrombie
Corrine Elizabeth Bean
Michelle Fredua-Mensah
Kamara Graham
Terra Plum
Figure
Arya Bahar
Roberta Coletti das Chagas
Veronica Gallego
Scarlet Hollands
Gabriela Linhartova
Stella Miliani
Lola Montez
Corrie Morales
Paula Ranta
Megan Sylvester-Cielen
Jennifer Zienert
Bikini
Demi Wing Kan Chow
Lucy Edwards
Ivanna Escandar
Eli Fernandez
Stine Hansen
Adrianna Kaczmarek
Ashley Kaltwasser
Nittaya Kongthun
Jourdanne Lee
Patricia Lloyd
Ottavia Mazza
Cristobalina Pajares
Francesca Stoico
Allison Testu
Jade Kelsie Wolfenden
Women’s Physique
Ilaria Armeni
Tanya Chartrand
Lenka Ferencukova
Julia Glazycheva
Modesta Halby
Jeanette Johansson
Sophie Lee
Lisa McLean
Barbara Menage
Anne-Lorraine Mohn
Alida Opre
Karley Pearce
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PNBA Derek Joe’s Training Update a Week Out From Team USA
Image via Instagram @djoe.hype
PNBA Derek Joe focuses heavily on posing a week out from Team USA.
Professional Natural Bodybuilding Association (PNBA) Derek Joe has been honing on his posing a week out from Pro/Am Team USA, in Las Vegas, NV, on September 24, 2022. Derek Joe has been preparing for this show, which will be his final one before the king of all natural bodybuilding competitions takes place in Las Vegas on November 10-13, 2022–Natural Olympia.
Derek Joe is the reigning Classic Physique Natural Olympia champ. And he also has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA.
Derek Joe competed at Natural Universe, which took place in Tampa, FL, on September 3, 2022, and was the winner of the Classic Physique division.
To prep for Team USA, Derek Joe has been practicing his posing thoroughly, a crucial part of the Classic Physique division. Derek Joe uploaded an Instagram clip of him posing and working with IFBB Pro Classic Physique competitor Stanimal De Longeaux. Joe said:
“The last couple weeks I’ve had the opportunity to work with IFBB Pro bodybuilder and Classic Physique competitor Stanimal De Longeaux and get some critique and feedback on my poses leading into Team USA with the INBA/PNBA this coming weekend on 9/24 in Las Vegas. I’m extremely grateful for him taking the time out of his day while he’s also in prep to share his knowledge and help me continue to improve my posing skill. Since we both train at @the_dragons_lair already it’s been that much easier to link up.”
Derek Joe’s Physique Update and Training
Before INBA Colorado State on August 13, 2022, Joe finished his peak week weighing 176.6 lbs. And he said he might come in a couple of pounds lighter on the Natural Olympia stage.
Joe’s training has switched from three days on/one day off, doing legs every eight days, to a modified German volume training.
Before Natural Universe, Joe performed a massive leg workout, which included squats, Romanian deadlifts (RDL), and Bulgarian split squats.
Classic Physique Division Training
The Classic Physique division is a competitive one. Not only will Derek Joe be trying to retain his Natural Olympia title, but 3x Natural Olympia Classic Physique champ Brandon Lirio is vying for retaking the thrown. Moreover, William Long plans to compete in this division in 2023. Long said to prepare for the Classic Physique division; he turned his attention to his legs. That’s because legs weren’t essential to the Men’s Physique division (they wear board shorts). Men’s physique is the class Long dominated before transitioning to the Classic Physique division, which explains why Derek Joe places a heavy emphasis on training legs.
Natural Olympia is less than two months away. Last year, Paul Krueger was the Men’s Bodybuilding champ. Of course, each natural athlete has their unique training regime. And it will significantly depend on what division each competitor competes in. Nevertheless, according to Krueger, bodybuilding has five crucial pillars: training, nutrition, supplementation, recovery, and mindset.
Life Outside of the INBA PNBA for Derek Joe
Besides competing in the PNBA, Derek Joe works part-time at Lifetime Athletics in Las Vegas. He offers in-person personal training and posing and online coaching and virtual posing sessions.
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Big Ramy Discusses Competition, Shares His Top Three Heading Into 2022 Olympia
Big Ramy shared who would be in the top-tier of his Olympia score card.
Big Ramy is at the top of the bodybuilding world after two consecutive Olympia titles. He will be fighting for his third in a row come December. During a recent conversation, Ramy took some time to discuss the competition and who he believes could finish top three at the show.
In 2020, Big Ramy dethroned Brandon Curry to win his first Olympia title. He successfully defended his title in 2021 and many believe he is the odds-on favorite to three-peat. Curry finished as the runner-up in each of the last two years.
Big Ramy began his training for the 2022 show shortly after winning in October. He admitted to not bringing his best package to the stage his last time out and it was because his prep began late. Now, he will not have that problem and will likely hit the Olympia stage shredded at an incredible size. Ramy has appeared as a guest poser sparingly over the last year but missed the 2022 Pittsburgh Pro.
There are few who can contend with the overall size of Ramy and that is why he is considered the favorite once again. So, who does Big Ramy think can finish in the top three?
Big Ramy Shares His Top Three
Big Ramy joined Dennis James on The Menace Podcast on YouTube for a conversation. He was asked by Milos Sarcev who his biggest rival is. The question changed to who would be his top three if Big Ramy was not competing in the show.
“I have to say William, Brandon, Hadi,” Big Ramy answered.
Hadi Choopan finished in third place last year and has been one of the top competitors in recent years. There are many veterans who believe that Choopan showed up in the best shape last year and could have won the title.
“I respect all of them. Hadi, his shape and conditioning is really good,” Ramy said.
William Bonac impressed many during the 2022 Arnold Classic, as he finished second to Curry. Bonac put himself in position to reclaim the Arnold Classic title and put a winning package together. He will look to keep it together heading into the Olympia.
Big Ramy continued to explain who his biggest rival is. He did not single out an competitor but focused on himself.
“Dennis asked me this question, and it’s not a political answer, I say this for a long time. It’s one words. It’s Ramy. If I am not 100%, I would be f***ed up,” Big Ramy said.
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