Tag: Bodybuilding
PNBA Bikini Athletes Arely Ayala and Kayla Rowling Shine Bright at Natural Universe
Images via Instagram @arelyayala.hc and @kayrowling
PNBA Natural Olympia bikini champions Arely Ayala and Kayla Rowling performed well at Natural Universe.
2022 INBA PNBA Pro/Am Natural Universe took place this past weekend on September 2-3 in Tampa, Florida. It was one of the more significant events ahead of Natural Olympia–taking place in a few months–and was a Natural Olympia qualifier. Bikini athletes Kayla Rowling and Arely Ayala displayed stunning physiques and posing performances to place well. Arely Ayala won first place in the Binki Angels and Bikini Divas categories. And Kayla Rowling received third place in the Bikini Divas division.
Arely Ayala and Kayla Rowling are bikini athletes and placed well at the 2021 Natural Olympia. Arely Ayala was the Bikini Angels champion, and Kayla Rowling was the Bikini Divas champion (Ayala was runner-up). They’re also multi-media contracted athletes with Generation Iron, Iron Man Magazine, and the INBA PNBA.
Arely Ayala has had an amazing year thus far. In late July, she won first place in Bikini Divas and Bikini Angles at 2022 INBA PNBA Pro/Am International Iron Man Magazine at Hermosa Beach, CA.
Bikini Athletes’ Statements
Here’s what each athlete had to say on social media regarding their finish at Natural Universe.
Arely Ayala expressed (translated from Spanish to English):
“I share with you the results of the Natural Universe Tampa, Florida 2022. ??? We Crown ? Bikini Angel and yBikini Diva. Congratulations to the organizers @generationiron @fitnessmania_mx@ironmanmagazine was an event of great level ??️ ♀️? Thanks to all the Mexican team, to our president Lic. Cesar Mendoza @inba_mexico who lived his birthday in this event, Viridiana Gorena @fcscesarmendoza @viri.gore, for your presence and support! To the official sponsors: @[email protected] Tanning Marvellous ? @karimrocasa ? @tanningbyshawnjohn as we start a new work adventure together! Let’s go for more, Road to the Natural Olympia 2022, Las Vegas, Nevada.”
Kayla Rowling said:
“Exclusive ? backstage photos after taking 3rd place at the Natural Universe this weekend in Tampa, FL❤️
I am so proud of the growth I experienced since Italy and the package I brought to this show. I’m constantly learning more about myself and what I need to do to improve. Taking these next few days to mentally reset then t- minus 9 weeks until the Natural o!!!”
Natural Universe
Denny Kakos started Natural Universe in 1990, so many legendary INBA PNBA athletes have competed in this show, including Mike O’Hearn, Kiyoshi Moody, Philip Ricardo Jr., and Rob Terry. This was the first time a prestigious natural bodybuilding show took place in Tampa, FL. Natural Universe had over 30 competitors, with some athletes from different countries.
The INBA PNBA plans to host next year’s Natural Universe in Bucharest, Romania.
Below are a couple of clips of the show the INBA PNBA uploaded to their Instagram page.
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Michal Krizo Discusses Competition Plans During Q&A, Goal Is To Compete At Olympia
Michal Krizo outlined his path to the 2022 Olympia during a recent Q&A.
Michal Krizo made the jump from the IFBB Elite Pro League to NPC. The goal is always to get to the Olympia and Krizo might be looking to accomplish this goal as soon as possible. In a recent Q&A session, Krizo outlined his path to the biggest show of the year come December.
In July, Krizo made the switch in league because he wanted to compete against the best on the Olympia stage. The NPC allows Krizo to have an opportunity to earn his Pro Card and eventually become a Men’s Open competitor in the IFBB.
During the Q&A, Krizo answered different questions about his preparation and current measurements. He weighs 293 pounds at the moment and does not plan to reach a certain level by competition time. Krizo just wants to come in “as big as possible” when he hits the stage.
Michal Krizo Planning To Appear At Olympia
The month of October could be a big one for Michal Krizo is all goes right. He outlined his path to the 2022 Olympia, with his pro qualifier and potential pro debut coming over the course of four weeks in October.
“The pro qualifier will be the Olympia Amateur. I think that is the eight, ninth, and 10th of October. After that, considering I get the Pro Card, there is EVLS Prague Pro, which is the last week of October. If I manage to win there, which would be absolutely amazing, I would go to the Olympia this year,” Michal krizo said.
The EVLS Prague Pro is not the final competition that Krizo could compete in. There is another competition in Romania but he explained that he would base this on his performance in Prague.
“There is another contest to qualify in Romania but that would unfold only after the Prague show. If I ended up seventh or eighth in Prague, there would be no point in going to Romania.”
Michal Krizo has opened many eyes since making the jump in league. Both Jay Cutler and Milos Sarcev have encountered Krizo in person and believe that the hype is very real. If all goes right, Krizo will have a chance to show it off as a professional toward the end of the year.
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2022 Southwest Muscle Classic Pro Results
Valentin Petrov won the 2022 Southwest Muscle Classic Pro!
The 2022 Southwest Muscle Classic Pro took place over the weekend with the Classic Physique division headlining the event. Competitors flocked to Anaheim to fight for qualification to the 2022 Olympia. In the end, it was Valentin Petrov who proved dominant and punched his ticket to the biggest show of the year.
This was the fifth competition of the year for Petrov, including a top-three finish at the 2022 Texas Pro and Tampa Pro. After securing a victory, he will now have a chance to compete at his first Olympia competition. Will Sage and Zanyar Ghaderpour rounded out the top three of the event.
The full results from the show have been announced. Checkout the full results from the Classic Physique show below, along with an official score card.
2022 Southwest Muscle Classic Pro Breakdown
Classic Physique
First Place – Valentin Petrov
Second Place – Will Sage
Third Place – Zanyar Ghaderpour
Fourth Place – Matt Maldonado
Fifth Place – Jared Keys
Sixth Place – Jicheng Quan
Seventh Place – Kelly Bautista
Eighth Place – Mattie Nelms
Ninth Place – Leo Mayrhofer
Tenth Place – Jonathan Jimenez
2022 Southwest Muscle Classic Pro Official Score Card
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.
The Only Rules You Should Break In The Gym
The Gym Rules You Need To Break To Take Your Gains To The Next Level
As cliché as it might sound, the rules are meant to be broken. The gym isn’t one of the safest places to be in so you need to be careful about the rules you’re going to be challenging.
If your goal is to live the fit lifestyle, you need to design your training keeping longevity in mind. We have compiled a list of so-called rules you should break to maximize your results in the gym while minimizing the risk of an injury.
Never Train To Failure
It’s no secret people love to throw around fancy words to look smart. Gym bros emphasis the fact you shouldn’t work out to failure as you might risk overtraining your muscles. Overtraining is easier said than done.
Overtraining is the state when your body can’t keep up with your workouts, and your immune system and central nervous system take a hit. Only around 2-5% of the people who workout train hard enough to hit the state of overtraining. So, don’t limit yourself and go as hard as you can in your workouts.
Avoid Cardio While Bulking
Most people make the mistake of cutting out cardio from their routines when they’re in their off-season and want to bulk up. Some of these people mistake bulking up with fattening up.
Cardio is important no matter if you’re trying to shed the extra kilos or trying to put on some size. The cardio helps in burning off the extra calories and makes sure you’re putting on quality muscle and not fat.
Perform High Number of Reps For Conditioning and Low Reps For Strength
High reps for cutting and a low number of reps for strength have to be one of the most common myths amongst lifters. Tweaking the number of repetitions you perform in a workout can’t solely change your body.
The results from the number of reps don’t work in a vacuum. Other things like your diet, training split, and the amount of cardio you’re doing will play a big role in the results you’ll be getting. Changing the number of reps can act as a shock for your muscles but it solely isn’t big enough a change for your muscles to show any significant results.
Prefer Free Weights Over Machines
This is one of the first things the gym bros tell the newbies. The gym bros argue the golden era athletes built their physiques in bare bone gyms and the fancy machines don’t help in carving an aesthetic body.
Avoiding the machines can be a big mistake as the isolation you’ll get by using the cables and pulleys will always be better than using barbells or dumbbells. Your workouts should strike the right balance between isolation and compound lifts.
Always Use A Full Range of Motion
Almost everyone, at some point in time, has been disturbed in-between a set by a gym bro asking you to perform the exercise with a full range of motion. The gym bros tell you that if you don’t follow a full ROM, you’ll not be getting any results.
On the contrary, when you follow a full ROM and lockout your elbows on the top and let your muscles relax on the bottom of the movement, you’re taking the tension off the muscles and putting it on the joints. It’s okay to limit your range of motion so there is constant tension on your muscles.
Have you ever been injured in the gym?
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
Arnold Schwarzenegger Comments On $4 Million Loss Hosting Shows During Covid: ‘I Consider The Past Few Years An Investment’
Arnold Schwarzenegger made comments regarding the status of his show over the last two years.
Arnold Schwarzenegger is one of the best bodybuilders of all-time and remains a huge figure in the sport. Of course, the Arnold Classic is the second-biggest bodybuilding show of the year and a competition that many want to win. During the pandemic, Schwarzenegger kept his show alive and suffered some losses. Despite this fact, he sees it as an investment.
There has been plenty of drama surrounding the decision to exclude divisions in the 2023 Arnold Classic. This includes Women’s Physique, which has seen Sarah Villegas offer her own money to put the division back in the event.
The 2020 Arnold Classic saw a big loss and it was shared by Manager Matt, who was joined by Jay Cutler for a discussion.
“That Arnold — and I asked him that number… they lost four million dollars in 2020 when the Coronavirus happened. How much money did Jake Wood lose putting the Olympia on against all odds? If it wasn’t for two extremely wealthy guys that love bodybuilding — where would be right now?” Matt said.
Arnold Schwarzenegger responded to the video in the comment section and explained that he does not consider this a loss.
Arnold Schwarzenegger Views This As Investment
Matt shared that $4 million was lost during the event in just 2020 alone. Schwarzenegger comments and explained how spending is a loss but he views this as an investment for the future.
“Thank you for the kind words. It was an easy choice. I tell people the most important thing you can learn is the difference between spending, and investing. Spending is a loss, but I consider the past few years an investment in the sport of bodybuilding and our fitness crusade. I also know it was a tough time for a lot people financially and the athletes needed that prize money more than I did,” Arnold Schwarzenegger commented.
Arnold Schwarzenegger has been adamant about improving bodybuilding, whether it be the reputation or health of competitors. He has spoken out many times on different issues, like steroids in the sport and the emergence of Classic Physique.
In the end, Schwarzenegger thanked Manager Matt for his words and understanding the big picture. The Arnold Classic will remain one of the biggest shows of the year and will bring in money moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hunter Labrada Shares Massive Physique Update At 285 Pounds
Hunter Labrada has the size necessary to compete at the Olympia and will now fine tune his overall package.
Hunter Labrada is preparing to attack the 2022 Olympia stage after a fourth-place finish last year. He is one of the bright, young talents in the sport and is continuing to make improvements to an already championship-like physique. Earlier in the week, Labrada shared a physique update and his current weight of 285 pounds.
Labrada was victorious during the 2021 Chicago Pro and punched his ticket to the biggest show in the sport. He looked elite during the event and decided to forgo other competitions this year to prepare.
During the 2022 Pittsburgh Pro, Labrada appeared as a guest poser and showed off his size. There were just three athletes who finished above Labrada in 2021 — Big Ramy, Brandon Curry, and Hadi Choopan. Labrada is looking to make a jump on the score card and showed off his progress.
Hunter Labrada Physique Update
Hunter Labrada made a video sharing his update and posted it on social media as well. In the video, he went over some minor details of his diet and workout from that day.
“16 weeks out from the ⭕️!–Last checkins fasted weight: 284lbs
This morning: 285lbs”
Hunter Labrada recently shared his eight-week split that will take him into his final stage of preparation for the Olympia. The show is 16 weeks out and Labrada is beginning to kick his prep into high gear.
“Good first week in the books! Tightened up visually and gained a pound, so moving in the right direction for sure! Biggest change since last check in is we implemented day-based nutrition (normal training day, pull day, rest day), and it’s started moving me along at a satisfactory rate.”
It is not just about the workouts for Labrada, son of legendary bodybuilder Lee Labrada. He shared some tips on his meal plan as well. This will help build the physique that could surprise on stage and win the show.
“Nutrition: current meal plan is at the end of the video, watch til the end if you want specifics! Went to day-specific meal plan. No days are even close to low yet, but the pull day diet is definitely a shit ton of food for me still!”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How PNBA Peter Cichonski Continues to Build Muscle at 60
Image via Instagram @dr.petercichonski
PNBA athlete Peter Cichonski’s secret to continuing to build muscle and get leaner at 60.
Most people know that staying in shape as you get older is more arduous, especially for those experiencing it. There’s a reason why their’s age classes in bodybuilding. Although, they’re have been some athletes that stay muscular and lean no matter their age. And some build their best physique’s later in life. Professional Natural Bodybuilding Association (PNBA) athlete Peter Cichonski is a natural bodybuilder who’s continued to build muscle and lose body fat at 60.
Cichonski has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA. Additionally, he competes in the Men’s Bodybuilding Grand Masters division, placing in the top three at the 2021 Naural Olympia.
Cichonski shared a recent physique update on his Instagram page, where he claims he’s bigger and leaner than last year. Cichonski stated:
“Getting leaner but still sitting 6-7 pounds above last year’s Natural Olympia weight this year‘s science project is called #deuteriumdepletion . One of my greatest passions is using Natural Bodybuilding as a testing ground to learn about health, wellness and lifespan. At 60 years young I’m still learning. Enjoy the process!”
Peter Cichonski’s Secret to Building Muscle at 60
What’s Peter Cichonski’s secret? Cichonski praises the sun’s natural light for his ability to continue to build muscle and lean out and stay young. In a recent social media post, Cichonski said:
“Did you know that NATURAL light not only is the master programmer for the human brain but also Is able to produce energy in the body without food. that’s right, the blue light from the sun manages your body’s circadian rhythm while red and infrared light from the sun maximizes energy production even without food from your human batteries, your mitochondria. By exercising outside you make more energy naturally while expending energy for your workout. Now that’s efficiency”
It looks like all of Cichonski’s outside training has been paying off. In another Instagram post, Cichonski said that his competition weight was the heaviest in almost 35 years. Cichonski’s fellow competitor Chad Martin has also expressed training as you age. And both agree with natural bodybuilding and the right routine, you can stay in amazing shape at any age.
Natural Universe
Labor Day weekend is almost underway, and the INBA PNBA has one of its biggest shows taking place over the weekend in Tampa, FL, Natural Universe. 2022 Pro/Am INBA PNBA Natural Universe has over 30 pros competing this year, with some coming in from different countries, like Ivan Puga (Mexico), Christian Kellenberger (Germany), and tattoo champion Ken Ross (Australia). In addition, the reigning Classic Physique champion Derek Joe will also appear in the Pro Classic Physique Open class. All athletes competing at this event will qualify for the 2022 Natural Olympia in Las Vegas from November 10-13. Also, the new INBA PNBA category, Wellness, will debut.
Check out other athletes competing at this significant natural bodybuilding event, along with a full preview!
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Big Ramy Shares Workout Videos Ahead Of 2022 Olympia
Big Ramy looks primed and ready to make a run at his third consecutive Olympia title.
Big Ramy has been hard at work in the gym for months now preparing for the 2022 Olympia. He has shared different physique updates, sharing his current weight, and has now displayed some workout videos being used leading up to the competition.
In 2021, Ramy showed his pure size and conditioning on stage. There were many that thought he was not the most ripped and could have been defeated. In the end, the entire package was enough to earn him his second consecutive Sandow Trophy. Following the competition, it was admitted that Big Ramy did not train year round and was not at his best.
This was corrected in 2022. Big Ramy returned to the gym shortly after the 2021 competition so he had enough time to build the best physique possible. Since then, there has been some storylines surrounding Ramy, especially when he missed the 2022 Pittsburgh Pro as a guest poser.
Ramy is training at a high level recently and decided to share some different videos with his coach Dennis James.
Big Ramy Sculpting The Perfect Physique
On Friday morning, Big Ramy was back in the gym hitting shoulders. he was going up and down the rack performing side lateral raises with different dumbbells. In the caption, it is clear that his motivation is there for December.
“I will not slow down. I’m excited to see what the future has in store for me.”
James has also been sharing different workouts being used by Ramy over the course of his offseason.
“The 4 D’s Drive, Discipline, Determination and Dedication! Big Ramy at this point got it all.”
There are many who believe that Hadi Choopan showed up in the best shape in 2021. Ramy is making sure that these conversations do not happen again. If he comes in shredded, it is likely that Big Ramy displays a package that is difficult to top on stage.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Brandon Lirio Attempts to Devour Double “The Rock’s” Cheat Meal
Image via Instagram @bgf_lirio
PNBA Classic Physique Natural Olympia champ Brandon Lirio tries to eat double “The Rock’s” recent cheat meal.
Dwayne “The Rock” Johnson recently shared a monster cheat meal, where he indulged in the famous west coast fast food joint, In-N-Out Burger. He ordered two double-double burgers and two orders of friends. And he added Termana Blanco and Reposado tequila. This meal equated to about 2k calories. But 3x PNBA Natural Olympia Classic Physique champ, Brandon Lirio, was more than up for the challenge. Lirio decided to raise the stakes and attempt to double this amount, putting him around 4k calories.
Lirio may not be the biggest guy compared to the muscle action star icon “The Rock”– Dwayne Johnson stands 6’5″ and 260 pounds, while Lirio is a foot shorter and 100 pounds lighter at 5’5” and 165 pounds. But this dude is strong. Lirio recently went to Iceland with Iceland’s strongest man and may be the lightest fellow to lift the Husafell Stone, which weighs a little north of a whopping 400 pounds.
Brandon Lirio uploaded a short clip of his mission on Instagram. Lirio said:
“From a superset laden leg day to me trying to double @therock’s cheat day calories to take it back for the little guys!
Can I house almost 4,000 calories in a sitting!? Well we are about to find out so tune in!”
Natural Olympia Workout
Before stuffing his face in some burgers and fries, Lirio first completed a Natural Olympia leg workout. He worked out in his garage, which was steaming hot, according to Lirio. Lirio did a series of squats on the squat lever machine, standing hamstring curls, leg presses, leg extensions, and lying leg curls. Lirio stated:
“We’ll do a lot of supersets and giant sets so that we work on muscle density and detail. And, uh, we basically just keep going until it burns so bad that you barely walk up the stairs.”
Natural Olympia is about 90 days out, so Lirio has picked up his training intensity. And by the end of his brutal workout, he left himself exhausted with quite the appetite to challenge “The Rock’s” cheat meal extravaganza.
Brandon Lirio’s Cheat Meal Vs. “The Rock’s”
Although “The Rock’s” cheat meal came from In-N-Out Burger, the meal Brandon Lirio consumed was from Wendy’s. “The Rock’s” macros were: 100g of fat, 190g of carbs, and 88g of protein. That’s when Lirio pondered:
“That’s not that much. I do more than that all the time.”
Lirio’s cheat meal was calculated to be 4k calories in one sitting: 209g of fat, 386g of carbs, and 131g of protein. Lirio also had some ketchup to dip in and swigs of diet coke. Lirio admitted that he used to prefer Burker King, but the patties from Wendy’s are the most delicious.
Unfortunately, Lirio wasn’t able to eat double Dwayne Johnson’s calories. However, he consumed about 700-800 calories more than “The Rock.”
You can see the YouTube video of Brandon Lirio crushing an intense leg workout and eating this ginormous meal below.
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Andrew Jacked Discusses Visa Issues, Plans To Still Make It To Shows: ‘They Are Trying To Fast Track Or Expedite’
Andrew Jacked still wants to compete at the Arnold Classic UK prior to the 2022 Olympia.
Andrew Jacked is one of the up-and-coming rookie sensations in bodybuilding. He has earned the right to compete in the Men’s Open division at the 2022 Olympia and will have the chance to see how he stacks up against the best in the world. While the plan is to still compete at the 2022 Olympia, Jacked recently discussed some issues he is having with his Visa and how it may prevent him from stepping on stage during the Arnold Classic UK.
Jacked earned his Pro Card after winning the 2022 Arnold Classic Amateur competition. He began working with some legendary bodybuilders, such as Flex Wheeler, and it did not take him long to pickup his first victory. Andrew Jacked won the 2022 Texas Pro and punched his ticket to the biggest show of the year.
After winning his first show, Jacked is still looking to build confidence and endurance on stage. This is why he was planning to appear in the Arnold Classic UK. While that is still the plan, he admits that it will be a little more difficult than expected.
Andrew Jacked Continues To Follow Plan
Andrew Jacked sat down with Desktop Bodybuilding for an interview to discuss his recent progressions. As of now, the plan is still the same and Jacked will look to get his Visa situation straightened out.
“The plan stays the same because for me, I’m using all these [shows] like to build, boost and build my endurance and confidence more because I still have to make some more people, especially in the Olympia. In the Olympia, I’ll be meeting the real big boys. At the Arnold, most pros have already been to the Olympia for like two or three years — for me, it’s like a learning process,” Jacked said.
Bodybuilding is a sport that has grown in popularity around the world. This has made Visa issues common as competitors have to travel to compete in certain competition. For Jacked, he is working on speeding up the process so he can get as many shows in as possible.
“I think yesterday, I went to the embassy to fix up my visa stuff and everything. I sent the documents to the organizers, so, we’ll see what happens. They are trying to fast track or expedite. So, whatever happens, if I have to go, I will go, if I don’t have to go, I can do anything because for me — all my life, I’ve lived by fate,” Jacked said.
Andrew Jacked Making Improvements To Compete At Olympia
Andrew Jacked is a combination of pure size and conditioning. He has built a championship package early in his career but continues to make some improvements leading up to the Olympia.
“I’m going back to the drawing board to fix some lagging parts, which I was instructed and directed to fix, so that I can make a good position there at the Olympia. I do all that, then I believe I can make a good position.”
The calendar has turned to September and this means different predictions and analysis of the competition will begin to intensify. Many believes that Big Ramy will win his third consecutive title because there are not many who can compete with his size. Andrew Jacked will continue to follow his process and let it take him where it may.
“If God says something is meant for me, it will come. If he says it’s not mine, I’ll just chill and something bigger will come after that. I just take things the way it is.”
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