Tag: Bodybuilding
3x Natural Olympia Champ Brandon Lirio Interview: Complete Macronutrient Breakdown
In a Generation Iron interview, Brandon Lirio breakdowns his macros and how bodybuilding helped him overcome panic attacks.
Generation Iron (GI) got some insight into Brandon Lirio’s workout plan, diet, and how bodybuilding became an outlet to prevent panic attacks after some questions (Q) and answers (A). Brandon Lirio is a Professional Natural Bodybuilding Association (PNBA) 3x Natural Olympia champion of the Classic Physique division. Also, he’s got a multi-media contract with Generation Iron, the International Natural Bodybuilding Association (INBA)/PNBA, and Iron Man Magazine. Read more about Lirio’s natural bodybuilding background, favorite exercises, and macronutrient breakdown.
Brandon Lirio Q and A
In a GI Q and A, Brandon Lirio told us his workout pan, favorite exercises, and complete macronutrient breakdown. Plus, what drove him to start competing in natural bodybuilding.
Q: What got you into bodybuilding, specifically natural bodybuilding?
Lirio: “I’m an 11-year AF veteran who was tired of being the small guy. Then when I started having bad panic attacks in the service, it allowed me an outlet to balance those attacks and my hormones.”
Q: What’s your training routine like?
Lirio: “6 days a week, and I’m a bro split guy on-season. Off-season, I go straight to powerlifting and strongman to build size and density.”
Q: What are your favorite exercises?
Lirio: “Chest day and leg day are tied for favorite with heavy incline cable flyes and cross-chest press for fullness, and then in legs, belt squat and leg press are my favorite for sure.”
Q: How does your nutrition look in-season and off-season? And what nutrition targets do you have?
Lirio: “This changes yearly, but I’m a huge proponent of overfeeding protein on-season to keep me less hungry and keep as many amino acids around for repair as possible. So I do 1.75g/lb of bodyweight year-round for protein. And 1.5g-2.25g carbs/lb off-season (more depending on how close I am to a strength meet), with it varying between 35g and 150g on season and fats on-season would be 40-55g with it only going up to maybe 70g off-season.”
World’s Strongest (Every) Man
Besides natural bodybuilding, Brandon Lirio has another project he’s been working on–World’s Strongest (Every) Man. You might have heard of the World’s Strongest Man (WSM)–where giants standing 6’6” tall and weighing nearly 400 pounds compete in a multitude of strength events, including pulling a bus and lifting Atlast stones to decipher who the strongest man on the planet is–Tom Stoltman was the 2022 WSM.
Brandon Lirio wanted to mimic this clash of behemoths event. Except one more suited for the “everyday” man–someone who’s an average guy but still possesses strength. That’s why he created the World’s Strongest (Every) Man. Lirio stated:
“WSEM came about when my kids were just born, and I was training in my basement. I watch videos constantly of Giants Live and WSM, and I thought… how close could a strong but regular guy come to this level of strength if they learned from the pros. I was infected with the idea that not only would it be compelling to watch. but it would show people that a lot of their weaknesses could just be missed training cues.”
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Why Does Chris Bumstead Take Multiple Ice Baths Per Week?: ‘It’s Really Good For Overall Systematic Inflammation’
Chris Bumstead has been taking ice baths at a consistent rate for a long time now.
Chris Bumstead has turned into one of the most popular bodybuilders in the sport today. When he says something, there is a good chance that many are listening. On social media, Bumstead has shown that he has been an advocate of ice baths. Recently, Bumstead shared how often he likes to get in an ice bath and why.
Bumstead is the reigning three-time Classic Physique Olympia champion. As we cruise through the summer months, Bumstead is continuing his prep and will likely be the favorite to bring home his fourth consecutive title. Classic Physique is a growing division that is gaining popularity and Bumstead is at the top.
READ MORE: 3 Reasons Bodybuilders Should Take Cold Showers
During his training, Bumstead has always been a fan of ice baths but used to have to fill up a tub and throw buckets of ice into it. Now, he has a tub that keeps the temperature that he is looking for. Bumstead shared that he likes to keep the tub around 40 degrees — anything less is too much.
“This is 40 degree water in here. Quite chilly. I did 35 once but it was too much. I get in here and I can’t feel my feet but it goes away.”
Why Does Chris Bumstead Prefer Ice Baths?
Chris Bumstead does not take ice baths for the reasons that you may think. This is a common trend for athletes looking to help their muscles recover. This is not the case for the bodybuilder. Bumstead shared that he does it to help with inflammation and get a dopamine hit in the morning.
“I don’t really use this for muscle recovery as much as I do for inflammation for my auto immune. It’s really good for overall systemic inflammation. It’s also really good in the morning to increase dopamine to help you wake up and be alive. If I wake up and am exhausted in the morning, you can have a cup of coffee and be awake but if you get in cold ass water, you’re like stimulated. Your brain is focused and you feel way better throughout the day.”
Bumstead explains how he likes to get in the tub for a short amount of time, usually 8-10 minutes, to wake himself up in the morning. He then follows it up with a cool shower because taking a hot one all reduce all of the effects.
“I sit in there for like 8-10 minutes when I do this. I usually get in lower for like five minutes then just my legs for a total of eight minutes. It feels better on my legs and they’re so beat up. Now, I go take a shower. Try not to take a hot shower because that contrast will make you even more tired, even though it feels really f***ing good. So I try to take a medium to cold shower and let my body warm up naturally.”
This is a trend that athletes have been doing for years and Chris Bumstead has taken on for different reasons. Whatever he is doing, it seems to be working as Bumstead has built one of the best physiques in the world. Come December, it is likely that Bumstead will continue to share his best package on the Olympia stage.
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Antoine Vaillant To Continue Training Following Heart Condition: ‘I Never Said I Would Stop Bodybuilding’
Antoine Vaillant shared that there are “no blockages” in his heart.
Antoine Vaillant has been off the stage this season and now we know why. The Men’s Open competitor has been dealing with a heart issue that has kept him out of bodybuilding competition. In a recent YouTube video, Vaillant shared an update on his health and expressed his interest to continue training.
Vaillant competed at the 2020 Olympia and finished in 14th place. At this event, he showed off a physique that dubbed him as one of the up-and-comers in the division. Last year, Vaillant shared that he had a heart condition and was undergoing tests to see what the problem was.
Vaillant was examined by many doctors over the last year. He underwent a Calcium Score test, which is a heart exam that checks coronary arteries. During this exam, doctors explained that Vaillant is in the one percentile.
Antoine Vaillant Remains Committed To Bodybuilding
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There has been a recent string of deaths in bodybuilding that has hit the sport hard. This has caused many competitors to focus on their health and begin consulting different medical professionals. Despite his condition, Antoine Vaillant remains committed to bodybuilding and will return to training while getting healthier.
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
“Of course, I’m healthy. The damage that was done to it from the past and the causes, a combination of things, but for sure a long time having high blood pressure was probably like the main cause…When I did all the party drugs with the problems I had in the past, that didn’t help but yeah, I’m doing blood work every four weeks and everything is stabilized and checked out and if something is like what happen with the blood work, I make choices.”
Antoine Vaillant reported that there were no blockages in his heart but there was minor plaque found in his arteries. Vaillant is now focused on getting back in the gym and ultimately on the bodybuilding stage.
“I never said I would stop bodybuilding or training. If they watch my whole videos, actually playing that I did further testing, there’s no blockages so there is a little plaque but at my age, it happens.”
Vaillant decided to get his health checked out and is hoping that others will follow his lead. This has become an issue in bodybuilding surrounding PEDs and it could benefit all other competitors.
“I checked my health and I said ‘look, I found something and you guys should check it too.’ I’ve had my own problems with addiction that I could not tell anyone online and do it on my own with my support here but I wanted to tell people. Why? To help people.
We’re all going to die someday. A lot of friends got checked out because of me. Everybody can hate all they want, I’m doing good. I’m good with that. Everything is cool. If something wasn’t, I’d be the first to accept and make the right decision.”
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Marvel Inspired Training Clothing on Amazon in 2022
Marvel is one of the biggest film franchises of the 21st century. Lately, the American giant has spread its wings to other sectors such as clothing. Virtually everybody has a Marvel superhero they admire. You can identify these superheroes from several unique attributes, including the clothes they wear. You have probably dreamed of wearing the same clothes as your hero. Well, Marvel is well aware of this and has come up with superhero clothing you can buy. Most of the wear is sold on Amazon at incredibly affordable prices. In this article, we will look at some Marvel clothing you can use for training on Amazon.
Must Read:: New Arrival Workout Equipment to Look Out For On Amazon
Marvel Men’s Comic Full Zip Up Hoodie
First on our list is this $44.95 full zip-up hoodie. It has a hooded neck and a soft brushed lining fabric for comfort. Notably, the smooth non-pilling outer layer gives the hoodie a classic design. It is blue and yellow, with an X symbol patched on the top-left chest, the X-men emblem on the sleeve, and the words ‘Xavier Institute’ printed on the back. The product is officially licensed by Marvel Apparel and is designed for the cosplay of the X-men. Additionally, the hoodie is multipurpose; it has two large pockets at the front to keep your hands warm, adjustable drawcords, a cuff and hem, a built-in hold, and an elastic band. It is the ultimate training clothing for comfort and versatility you should seriously consider buying.
Two-Pocket Iron Man Leggings
You will get these iron man leggings for as little as $19.99 on Amazon. The product is made with safe material comprising 88% polyester and 12% spandex. Notably, the training leggings are ultra-soft and lightweight, allowing for natural movement as you run, cycle, or work out at the gym. It also provides quick air circulation, cools in the summer, and retains considerable heat during the cold season. Iron man leggings have an abrasive fabric to ensure good elasticity and durability. Finally, these leggings have left and right size 3*5″ pockets to keep your items or tuck in your hands.
Shogun Fight Compression T-Shirt
For $54.00, the Shogun fight compression workout T-shirt is beautifully designed beyond comprehension. Its most notable feature is the full-colour Samurai art at the front. The back also has a dye-sublimated printing you cannot resist. Apart from the beautiful design, the T also has a premium rashguard. Finally, the Shogun compression T-shirt has a full-colour wrap to ensure it does not crack or peel off over time. It is the ultimate training clothing every bodybuilder should have in their closet.
Important Read:: Top Bulking Supplements Today
Iron Addict Bodybuilding T-shirt
You will get this beautifully decorated T-shirt for a mere $17.99 on Amazon. The iron addict. The bodybuilding T-shirt comes in solid colours. It is 100% cotton: Heather grey; 90% cotton, 10% polyester; All other teachers; 50% cotton and 50% polyester. The product is not only lightweight, but it is also a classic fit with a double-needle sleeve and bottom hem. The T is machine was and at low heat, per the manufacturer’s instructions.
Men’s Women’s Hooded Jacket
If you’re afraid of sunburns while training outdoors, this is the perfect hoodie. The hooded jacket costs $25.97 on Amazon and has thumb holes to keep the sleeves in place. Additionally, the jacket’s safety is guaranteed as it is made of 87% polyester and 13% spandex. Its silky fabric also gives ultimate comfort, thanks to state-of-the-art knitting technology. Comfort in this training clothing is further ensured by its soft-textured feel that is perfect for outdoor activities. Finally, the hoodie has two zippered pockets at the front. Here you can put keys, phone, and every other essential item you want to carry along.
Spider-Man Vintage Top Tank
Going for $25.99, this classic top is fully and officially licensed by Marvel Apparel. Its most essential feature is an expert double-needle sleeve and bottom hem knitting. Additionally, the T is a classic fit and lightweight. Black is the primary colour, with seven more colours adding to its beautifully decorated appearance. Moreover, it is of solid colours: 100% cotton: Heather grey; 90% cotton, 10% polyester; All other heathers; 50% cotton and 50% polyester. Place an order for this top today, and you might just become the spiderman of your gym.
Red Plume 3D Men’s Muscle T-shirt
Do you want to show off that beautiful physique in a superhero manner? Well, the Red Plume Muscle T-shirt will do the job just fine. Going for as little as $9.90, this classic training clothing allows free natural motion while working out. Additionally, the soft material is unexplainably comfortably for a bodybuilder who wants to stretch out without limitation. You can don this outfit for virtually every season, be it soccer, cycling, hiking, basketball, tennis, baseball, and more. Lastly, the T-shirt is sweat-wicking to ensure comfort and dryness.
Guardians of the Galaxy Tank Top
Officially licensed by Marvel Apparel, this $25.99 top tank is all you need for a stylish workout look. The outfit is not only lightweight but is also a classic fit with a double-needle sleeve and bottom hem. This feature makes it durable, without mentioning the stretching part. The cloth comes in solid colours: 100% cotton: Heather grey; 90% cotton, 10% polyester; All other teachers; 50% cotton and 50% polyester. It is white with three more colours to add to its magnificent appearance.
HOOLAZA Avengers Superheroes T-Shirt
This is a men’s only training clothing inspired by Marvel’s Avengers. It goes for $13.99, a very affordable price for anyone looking for quality. Talking of quality, the T is made with a professional compression stretch fabric that is perfect for any workout. Additionally, it is breathable and with an excellent moisture transport system. If you want to display that ripped body to the world, this is just the perfect T-shirt for the job. It will outline all your delicate features, thanks to its skin-hugging design. However, the top still gives freedom of movement as you work out. You can wear this outfit while cycling, running, yoga, soccer training, basketball, tennis, and more.
Superhero Captain Compression T-shirt Training Clothing
Last on our list of Marvel-inspired training is this $16.99, 100% polyester compression T-shirt. The T comes in many sizes, so you have to refer to the size chart to find one that fits you well. Importantly, the outfit is elastic and short-sleeved to protect your hands from harsh weather. Its comfort is enhanced further by an ergonomic design that makes it both light weight and stylish. Importantly, the T-shirt is designed to hug your muscles thus showing your perfect figure underneath. It doesn’t cause any friction whatsoever, even though it grabs tightly. Finally, you could use it for various outdoor activities and sports such as running, cycling, hiking, and more.
Take Away
Marvel continues to fill our lives with its of entertainment. We appreciate them for the good work and feel obligated to return the favour. With these training clothing, we can show the world that bodybuilders are superheroes in their own right. Importantly, the Marvel-inspired outfits are a great source of motivation for every bodybuilder who wants to achieve the impossible. Don’t forget to pass by our shop to grab quality steroid products and supplements for your bodybuilding needs.
Related Article:: Best Syringes for Steroid Injection on Amazon
The 9 Best Biceps Exercises for Bulging Biceps
These are the best 9 biceps exercises that will burst your arms through your sleeves.
What muscle comes to mind when you think of guys flexing their muscles? If biceps was your answer, then you guessed correct! Big and burly arms are signs of masculinity, and many men love to flaunt these muscles.
Building bigger biceps is pretty simple–you curl and lift more weight than last time. However, specific biceps workouts get the job done better than others. In this article, we’ll dive into the best nine biceps exercises you should be doing if you want to curl two girls on either side of your arms.
Best Biceps Exercises
Barbell Curl
Hammer Curl
EZ Bar Preacher Curl
Dumbbell Preacher Hammer Curl
Incline Hammer Curl
Incline Dumbbell Curl
Alternate Hammer Curl
Dumbbell Bicep Curl
Cable Curl
Barbell Curl
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The barbell curl is arguably at the top of the best biceps exercises. It grows big and strong biceps because you’ll perform this movement on a barbell, allowing you to lift some serious weight. Dumbbell movements are unilateral (single-limb) exercises, so you’ll be able to use heavier weights on barbell curl compared to other curl variations since it’s a bilateral (multi-joint) exercise.
Benefits of the Barbell Curl
You’ll build strong biceps since the barbell enables you to use more weight than dumbbells.
It’s a bilateral movement that engages both sides of your body, allowing you to use a more significant load.
How to Do the Barbell Curl
Load a barbell with weight and grab it with a supinated (underhand) grip shoulder-width apart. Stand upright with your shoulders retracted and curl the barbell up. Keep your elbows tight to your body to ensure you’re engaging your biceps to lift the weight, not momentum.
Hammer Curl
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The hammer curl made the list of the best biceps exercises since it’s done in a neutral grip (palms facing each other). Generally, neutral grip curls will let you use heavier dumbbells. Also, a neutral grip places less strain on your wrists. This grip targets the biceps brachialis and brachioradialis (forearm muscles), so you’ll also develop thicker forearms.
Benefits of the Hammer Curl
The hammer curl is healthier for your writs.
Compared to other dumbbell curl variations, you’ll be able to lift heavier weights.
You’ll target both your inner biceps and forearms for overall more muscular arms.
How to Do the Hammer Curl
Grab dumbbells with a neutral grip. Curl the dumbbells to your biceps without swinging your arms or leaning forward. Also, ensure your torso is upright, and your shoulders aren’t rounded.
EZ Bar Preacher Curl
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The EZ bar preacher curl gives you a greater range of motion (ROM) when targeting your biceps, earning it a spot on the best biceps exercises list. Putting an exercise through more ROM will increase you’re muscle’s time under tension (TUT), meaning your biceps will be under a load for longer–therefore, you’ll build more muscle. In addition, using an EZ bar will protect your wrists.
Benefits of the EZ Bar Preacher Curl
You’ll put your biceps under resistance for extended periods to help biceps muscle growth.
The angle of the preacher curl targets different parts of your biceps.
The EZ bar puts less pressure on your wrists than a straight barbell.
How to Do the EZ Bar Preacher Curl
Sit on a preacher curl bench and rest your triceps on the padding. Grasp the EZ bar on the inner angled part. Curl the barbell up without letting your arms move from the pad or your butt lift off the seat.
Dumbbell Preacher Hammer Curl
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The dumbbell preacher hammer curl is similar to the EZ bar preacher curl, except it’s with dumbbells, of course. Using dumbbells will isolate each muscle more for a better mind-to-muscle connection to help your lagging biceps grow. Moreover, the dumbbell preacher hammer curl is done in a neutral grip, so you’ll be able to use heavier dumbbells, protect your wrists, and engage your forearms.
Benefits of the Dumbbell Preacher Hammer Curl
You’ll be able to focus on one side of your biceps to get both sides to equal strength.
You can use heavier dumbbells.
This exercise protects your wrists.
How to Do the Dumbbell Preacher Hammer Curl
Sit on a preacher curl bench and rest your triceps on the pads. Then grab dumbbells in a neutral position and lift them.
Incline Hammer Curl
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The incline hammer curl is done on a bench at an incline with dumbbells in a neutral grip. This incline increases the workload on your biceps since you’ll have to curl the dumbbells through a great range of motion. A neutral grip will let you do this with less wrist strain and engage more of your forearms and the long head of your biceps. Moreover, the incline makes it harder to use momentum, which would take the focus off your biceps.
Benefits of the Incline Hammer Curl
A greater range of motion happens during a bicep curl.
It prevents you from using momentum and cheating on the lift.
You’ll build thicker forearms.
How to Do the Incline Hammer Curl
Put a bench on an incline at about a 60-degree angle. Let your arms hang while holding the dumbbell with your palms facing each other. Keep your shoulders stable and curl the dumbbells up.
Incline Dumbbell Curl
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The incline dumbbell curl provides similar benefits to the incline hammer curl; however, it won’t engage your forearms as much, but it will target more of the shorter head of your biceps while giving you a greater range of motion than a dumbbell curl without an incline.
Benefits of the Incline Dumbbell Curl
It will target more of the shorter head of your biceps.
You’ll get an extended range of motion.
How to Do the Incline Dumbbell Curl
You’ll place a bench at about a 60-degree angle and sit with your arms extending at your side and grasping dumbbells in an underhand grip. Curl the dumbbells up without leaning too far over to one side of your body.
Alternate Hammer Curl
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The alternate hammer curl is an alternating dumbbell curl in a neutral grip that can be done in a seated or standing position. It won’t give you the same range of motion performing curls at an incline will, but it will allow you to use heavier weights to build more muscular biceps and forearms. Also, you’ll fix muscular imbalances since you’re alternating one biceps curl at a time.
Benefits of the Alternate Hammer Curl
Better mind-to-muscle connection to grow the lagging biceps.
This exercise will allow you to use heavier weights than incline or supinated grip curls.
How to Do the Alternate Hammer Curl
Stand upright with your shoulders back, then curl the dumbbells up with a neutral grip while keeping your elbows tight by your side and without moving your shoulders. Alternate each side one rep at a time.
Dumbbell Bicep Curl
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The dumbbell bicep curl is similar to the alternate hammer curl, except it’s done with a supinated grip. As a result, it won’t engage your forearms as much as the alternate hammer curl or allow you to use as much weight, but it will target the short head of your biceps more.
Benefits of the Dumbbell Bicep Curl
The dumbbell bicep curl activates more of the short head of your biceps muscle.
You’ll isolate each side of your biceps.
How to Do the Dumbbell Bicep Curl
Stand or sit upright without protracting your shoulders. Standing will engage more of your core while sitting will target your biceps more. Next, curl each dumbbell. If you start in a neutral grip and rotate your grip to a supinated grip during the curl, you’ll activate more muscle fibers.
Cable Curl
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The cable curl is performed on the cable pulley machine, of course. You can do these with the rope or straight bar extension, depending on your goal. Use the rope if your goal is to engage more of your forearms, grip strength, and long head. Conversely, the barbell will target the long head of your biceps more. The cable machine will keep the tension the same throughout the movement, whereas a dumbbell curl and barbell curl has sticking points–more challenging parts of the curl.
Benefits of the Cable Curl
There are no sticking points.
You have a variety of cable attachments to choose from to engage different muscles of your biceps and arms.
How to Do the Cable Curl
Attach a straight bar to a cable pulley machine with the curling apparatus fixed at the bottom. Grasp the bar with a shoulder-width grip and curl the bar without swaying your body or moving your arms.
About the Biceps Muscle
The biceps are made up of two muscles on the arm. Hence, its Latin name, brachii–of the arm muscle. They’re attached to your elbow and shoulder joints and function to flex your elbow and rotate your wrist. Your biceps make up a portion of the size of your arms, and you work them during pulling movements, such as barbell-bent over row and pull-ups.
Your biceps are made up of a short head and a long head. The movements you perform will determine which head you engage more. For example, you target your long head more during a hammer curl since it’s a neutral grip and focus more on your short head during a barbell curl, using a supinated grip (1).
How to Train Your Biceps
You already train your biceps as a secondary muscle group during pulling movements, but you’ll want to isolate your biceps to get them to grow. Having a separate arm day with 4-5 exercises with 2-3 sets is a surefire way to ignite muscle growth.
Sets and Reps
For More Muscle
We recommend that you perform four sets of eight to 12 reps with moderate weight to build more muscle.
For More Endurance
If muscular endurance is your goal, keep the weight light and do more sets. For example, perform five sets of 12 to 15 reps.
For More Strength
The weight must be heavy if you’re training for more muscular biceps. Therefore, use a heavy weight in the six to eight range for three sets.
Training Volume and Frequency
As long as you don’t overtrain, the more volume–sets, exercises, and reps– you do, the more your biceps will grow. Consequently, we recommend you aim to get 10 to 12 sets in a week for your biceps for maximum muscle growth. Moreover, we recommend that you do this spread out throughout the week or have a separate arm day to keep your workout performance high and to prevent overtraining.
This study found that a training frequency of two times per week maximizes muscle growth (2).
Rules to Follow
1. Don’t Use Momentum
Using momentum to lift the dumbbell or barbell will take tension off your biceps and increase your chances of injury.
2. Keep Your Elbows Tight
If you swing your arms, you’ll also take the workload off your biceps. Therefore, you should keep your elbows tucked in by your side, so you only use your biceps to curl the dumbbell, barbell, or cable.
3. Watch Your Wrists
Specific biceps movements can cause more wrist pain than others. For example, supinated gripped exercises like barbell curl can place more strain on your wrist than dumbbell hammer curl. So it’s best to use a lighter weight and do more reps on a movement if you feel wrist pain or switch to an alternative biceps variation.
4. Make Sure You Warm-Up
Prior to starting your biceps workout, it’s important you warm up to prevent injury. Also, a light warm-up will allow you to use heavier weights and build bigger, stronger biceps. Perform two warm-up sets before your “real” set. For the first set use a weight that’s 50% of what you’d use on your first set and perform 10 reps (each arm). For the second set use weight that’s 70% of your starting weight and complete 6-8 reps (each arm).
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References
Jarrett, C. D., Weir, D. M., Stuffmann, E. S., Jain, S., Miller, M. C., & Schmidt, C. C. (2012). Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon. Journal of shoulder and elbow surgery, 21(7), 942–948. https://doi.org/10.1016/j.jse.2011.04.030
2. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
PNBA Chad Martin Explains “Tetris Ten” Training Methodology to Prep for Bodybuilding Shows
PNBA athlete Chad Martin talks about his past natural bodybuilding competitions and training philosophy in an interview.
Professional Natural Bodybuilding Association (PNBA) athlete Chad Martin was recently on the Longevity Muscle Podcast. He discussed many topics, including improving workout efficiency, his transition to International Natural Bodybuilding Association (INBA)/PNBA league, past natural bodybuilding competition memories, and his training.
Chad Martin is a 3x USA champion and 7x World Heavyweight champion, and he was inducted into the PNBA Hall of Fame in 2012.
Natural Bodybuilding Background
Chad Martin says that growing up on a farm was the best thing ever for him because it made him fall in love with working out. He was throwing around 100-pound hay bales all summer and fall. Also, playing baseball and football and his coach got him into weightlifting.
Chad Martin started off competing and winning bodybuilding shows in 1999. But he saw year after year that the guys were getting a little bigger and a little thicker via doping. That’s when he dug around and found the INBA PNBA to compete in a reputable natural bodybuilding organization.
Martin will be competing in his 19th straight Natural Olympia this year. He says he’s only missed 3 Natural Olympias (‘03, ‘06, and ‘09 in Australia and New Zealand) since joining the league in 2001. Martin also competed with the first-ever Natural Olympia Champion, John Hansen.
Martin is approaching 51 and says part of his youthfulness and longevity in the sport has been from living a clean lifestyle–cutting alcohol, no drugs, eating clean, and exercising.
“Tetris Ten” and Workout Efficiency
The Longevity Muscle Podcast uploaded a clip of their interview with Martin on their page. In the clip, Martin discussed how people waste time in the gym scrolling through their phones. Martin voiced,
“The better efficiency you have with your time and not wasting time either it be if you’re getting up in the morning doing cardio, how you’re you know meal prepping, whatever, you plan your meal, you know, and then you’re training, and when you’re in the gym. You know.
As we know, many of us get frustrated when people are sitting on their phones on a piece of equipment. And you’re just like, come on, dude, you know. It’s like. So I think if people were more efficient with their day and their workouts. They could probably get more done.”
You can see this clip of Martin’s interview with the Longevity Muscle Podcast below.
https://www.instagram.com/reel/CfKIKlNjQJ9/?utm_source=ig_web_copy_link
Tetris Ten
He coins the term “Tetris ten” from the common knowledge that 10 reps are the best rep range for building muscle, and he wants to work out as efficiently as possible. So Martin will perform his first set with a challenging weight, then add weight to his second set and aim for ten reps again. He says the weight should be heavy enough that he cannot get 10 reps–until failure.
However, he then quickly strips off the weight and completes the remainder of the reps with the lighter weight–the weight he used in his first set– to reach ten reps. Martin then increases the weight again on the third set. And aims to failer with the goal of 10 reps in mind. Then he’ll drop the weight to the second set to rep until failure. Lastly, he’ll drop the weight back down to his first set weight to finish off the set of 10 reps.
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Terrick El Guindy Issues Statement On Horse MD Controversy At The 2022 Musclecontest Brazil Pro
Main judge Terrick El Guindy speaks on what happened with Horse MD at the official weigh in.
Marcello De Angelis, also known as Horse MD, was scheduled to appear at the 2022 Musclecontest Brazil Pro in San Juan over the weekend. Horse MD was planning to compete in Classic Physique but did not make the weight requirement given his height.
Terrick El Guindy, who was the main judge in charge of Classic Physique at the show, spoke with Generation Iron Brasil about the controversy surrounding De Angelis at the weigh in.
“Marcello measured one meter and 82.5 centimeters. His weight was 104 kilos and 800 milligrams. He needed to be 101 or under 101. He didn’t make weight,” El Guindy said.
Horse MD was three kilograms above weight, which is about 6.6 pounds. This is a large number to cut but De Angelis confirmed he will be remaining in Classic Physique moving forward.
“I recommended him to possibly go for bodybuilding. He’s trying to squeeze too much. He said he’s going to try it again in the next show so we’ll see what happens. It’s always going to be tough for him, you know, he’s a big guy.”
Just two weeks before he was preparing to step on stage, Horse MD was hospitalized with an illness that left him extremely dehydrated. It is unknown how this impacted his progress heading into competition. What we do know is that De Angelis was in San Juan ready to compete if he was able to make weight.
Following the incident at the weigh in, Tamer El Guindy madean official statement on the Musclecontest International’s official Instagram page explaining how they did not make a mistake and it is being misreported.
According to both Terrick and Tamer, the system ultimately worked as it was meant to. Horse MD did not compete and the weigh-in allowed for a fair competition.
Both brothers’ defense focuses on the fact that Horse MD did not compete and the correct weight was showcased – preventing him from stepping on stage. This seems to imply that the video that has gone viral and drew criticism was simply a misunderstanding. This very well may be the case.
However, transparency is extremely important in keeping trust in the institutions of bodybuilding. This video, whether it was a misunderstanding or a coverup, leaves room for doubt and can lead fans to question what goes on behind closed doors in other circumstances when cameras are not recording.
However this ends up unfolding down the road remains to be seen – but both Terrick and Tamer have made their official statements relatively quickly. It’s up to the bodybuilding community to decide whether they will believe it.
Classic Physique Division Continues To Grow
Terrick El Guindy continued to discuss the allure of the Classic Physique division. It is growing in popularity and this is because of the star power that continues to emerge.
“It’s very popular. Chris Bumstead is possibly the most popular bodybuilder right now. People want to go to the Classic. The scrutiny on the Classic is huge.”
Chris Bumstead is one of the most popular bodybuilders after winning three consecutive Olympia titles. Competitors like Terrence Ruffin and Breon Ansley keep the division deep and that is continuing to grow.
Terrick El Guindy spoke on the attractiveness of Classic Physique and why she might want to remain in in rather than making a change.
“It’s very attractive. He might have an opportunity to do it but he’ll have to lose some significant weight in order to be on stage. He was about three kilos over and I think that’s too much to lose.”
Horse MD will continue to work and allegedly will be back in Classic Physique. There is no sense of when his next show will be but De Angelis will have to make some changes to his physique.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”
Derek Lunsford looks ready to defend his 212 Olympia title come December.
Derek Lunsford has put in tons of work over the years in order to climb to the top of the 212 division. He was able to win the 2021 Olympia title and will look to defend his title come December. Lunsford has been putting together huge workouts and showed it off in a recent YouTube video where he is crushing back.
Lunsford has put on incredible size this offseason. So much so that there have been talks of him taking the next step toward Men’s Open. These discussions intensified following his guest posing appearance at the 2022 Pittsburgh Pro, where he went toe-to-toe with other mass monsters in bodybuilding.
In October, Lunsford was able to upset Shaun Clarida and win his first Olympia title. In 2018 and 2019, Lunsford won silver before falling to fourth in 2020. It is clear that he is one of the best in the sport and will continue to show it off moving forward.
Lunsford shared a huge back workout that is used to create more size and width. In the video, he urges gym-goers to “respect the weight” as you continue to lift.
“You always have to respect the weight. I don’t care how tough or how strong you think you are, you must respect the weight.”
Derek Lunsford Back Workout
The exact number of sets and reps was not disclosed in the video. What we did see was Lunsford go through seven different exercises that work the back in different ways.
Back Extensions (warmup)
Hammer Strength Hip Thrust Machine
Barbell Rows
Hammer Strength Chest Supported Back Rows
Seated High Row Machine
Standing Cable Rope Pushdown
Standing Cable High Row
[embedded content]
Derek Lunsford encountered Nick Walker during this workout. The two were both on stage in Pittsburgh and discussed their plans for the rest of the year. Lunsford continued his workout following a warmup of back extensions.
Lunsford dove into the workout with barbell rows and hammer strength chest supported rows. From here, Lunsford made sure to hit the hip thrust machine as he works all parts of the body on back day.
“When I say full back workout, I mean hamstrings, glutes, lower back, traps, lats, we did it all. Made up for a little missed exercises from last workout, so we did them today.”
Derek Lunsford finished the workout with standing cable rope pushdowns and standing high cable rows. In the video, it is clear that Lunsford still has the size needed to compete. He will likely enter the Olympia as the favorite to repeat. This will bring up the question on whether or not Lunsford will make the switch or continue to defend his title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Sheru Classic Italian Pro Results
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border-left-color: #5d54a4;
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border-left-color: #3ec729;
}
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}
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display: none;
}
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}
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color: #ca212a;
}
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color: #7bbf6a;
}
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color: #f54200;
}
.td-ps-icon-color .td-social-mail .td-social-but-icon,
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.td-ps-icon-color .td-social-copy_url .td-social-but-icon,
.td-ps-icon-color .td-social-copy_url-check {
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color: #333;
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color: #0266a0;
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color: #3e5a70;
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color: #179cde;
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color: #ee4813;
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}
.td-ps-icon-color .td-social-viber .td-social-but-icon {
color: #5d54a4;
}
.td-ps-icon-color .td-social-naver .td-social-but-icon {
color: #3ec729;
}
.td-ps-icon-color .td-social-flipboard .td-social-but-icon {
color: #f42827;
}
.td-ps-text-color .td-social-but-text {
font-weight: 700;
}
.td-ps-text-color .td-social-facebook .td-social-but-text {
color: #516eab;
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color: #29c5f6;
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.td-ps-text-color .td-social-mail .td-social-but-text,
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color: #000;
}
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color: #333;
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color: #0266a0;
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color: #3e5a70;
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color: #179cde;
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color: #ee4813;
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color: #5d54a4;
}
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color: #3ec729;
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padding-right: 17px;
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width: 40px;
}
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padding-right: 16px;
}
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padding-right: 13px;
}
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padding-right: 14px;
}
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padding-left: 13px;
}
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border-bottom-left-radius: 100px;
}
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border-top-right-radius: 100px;
border-bottom-right-radius: 100px;
}
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border-top-right-radius: 100px;
border-bottom-right-radius: 100px;
}
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border-radius: 100px;
}
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-webkit-box-shadow: inset 0px -3px 0px 0px rgba(0, 0, 0, 0.31);
box-shadow: inset 0px -3px 0px 0px rgba(0, 0, 0, 0.31);
}
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.td-ps-bar .td-social-digg .td-social-but-icon,
.td-ps-bar .td-social-copy_url .td-social-but-icon,
.td-ps-bar .td-social-mail .td-social-but-text,
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box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.28);
}
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-webkit-box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.2);
box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.2);
}
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display: block;
line-height: 60px;
}
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width: auto;
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display: none;
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width: 90px;
}
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width: 60px;
}
@media (max-width: 767px) {
.td-ps-big .td-social-share-text {
display: none;
}
}
.td-ps-big .td-social-facebook i,
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.td-ps-big .td-social-mail i,
.td-ps-big .td-social-linkedin i,
.td-ps-big .td-social-tumblr i,
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margin-top: -2px;
}
.td-ps-big .td-social-facebook i,
.td-ps-big .td-social-reddit i,
.td-ps-big .td-social-linkedin i,
.td-ps-big .td-social-tumblr i,
.td-ps-big .td-social-stumbleupon i,
.td-ps-big .td-social-vk i,
.td-ps-big .td-social-viber i,
.td-ps-big .td-social-fliboard i,
.td-ps-big .td-social-share-text i {
font-size: 22px;
}
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font-size: 24px;
}
.td-ps-big .td-social-mail i,
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font-size: 23px;
}
.td-ps-big .td-social-twitter i,
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font-size: 20px;
}
.td-ps-big .td-social-whatsapp i,
.td-ps-big .td-social-naver i,
.td-ps-big .td-social-flipboard i {
font-size: 26px;
}
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font-size: 21px;
}
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left: 1px;
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left: 0;
font-size: 25px;
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padding-top: 0;
padding-left: 17px;
}
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.td-ps-big.td-ps-notext .td-social-handler {
height: 60px;
}
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width: 60px;
}
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width: 60px;
}
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line-height: 40px;
}
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display: block;
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min-width: 60px;
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box-shadow: none;
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display: block;
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border-bottom-left-radius: 2px;
}
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display: none;
}
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line-height: 90px;
}
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margin-right: 0;
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height: 100%;
}
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content: ”;
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 100%;
background-color: rgba(0, 0, 0, 0.31);
}
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padding-left: 17px;
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background-color: rgba(255, 255, 255, 0.2);
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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.
10 Transgender Bodybuilders Are Killing It At the Gym
Transgender people are men and women who have discovered their true identity long after birth. Being transgender and a bodybuilder at the same time is not easy. Society hasn’t embraced them, and some take a lot of time before coming out and enjoying life like everyone else. However, some exemplary individuals have overcome this obstacle and are living their best lives. In this article, we will highlight ten transgender bodybuilders who have conquered the sport to the bewilderment of everyone.
Rese Weaver
Rese Weaver is a renowned activist for the LGBT community and the Black Lives Matter movement. After transitioning and taking hormone replacement therapy, Weaver embarks on a journey to change her physical appearance. He wanted to look like the ripped guys in the magazines but didn’t know where to start. Fortunately, a friend of his introduced him to a gym, and he has never looked back. Like many other trans bodybuilders, Rese has the International Association of Trans Bodybuilders (IATB) to thank for his success. The organisation has helped trans bodybuilders overcome the stigma at the gym and outside. However, Rese is unique in that he doesn’t relate bodybuilding to identity, unlike most transgender people. His diet includes lots of protein and fewer calories. Rese also prefers deadlifts, squats, cardio, and bench press twice weekly. He hopes to break as many strongman records as possible shortly.
Bucky Motter
You have probably heard of the infamous Bucky Motter through her website or another platform. Motter has since retired from active bodybuilding but runs a facility that caters for people who share her story-transgenders. The veteran bodybuilder who doubles up as a singer and guitar teacher discovered her person in the late 80s. She competed in her first powerlifting contest at the age of 19. In 2000, she took part in the gay games held in Chicago. Motter would later compete in her first international contest in 2005 at the NPC Atlanta bodybuilding contest. Motter has Coffe’s Gym to thank for her breakthrough in bodybuilding. Her coach at the facility, going by the name of John, was instrumental in helping her discover her passion.
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Alex Tilinca
Tilinca started transitioning at the age of 13. He never really accepted his body and always wanted to change it. Tilinca was one of the lucky trans people who got their top surgery at a relatively young age. He had his at 16 and the hormone-blocking therapy and testosterone after that. Talinca worked his way up the ladder to become one of the most successful transgender bodybuilders and a coach. He won a significant first major competition while in college as a freshman.
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Additionally, he won his first teen classic physique title at 18. Tilinca runs an 8-week fitness course for trans men at his facility. He discovered a shortage of methods to prepare them for what lies ahead regarding transgender bodybuilding.
Janae Marie Kroc
Janae Marie Kroc was born Matthew Raymond, but she didn’t like her identity and was determined to change it. Marie was a troubled child growing up; she struggled through humiliation because of her identity. It was not until 2015 that Marie decided to transition. However, she used to compete in the men’s category before the transition and still does. Marie identifies as gender-fluid; the powerlifter uses female pronouns but competes in the men’s category. She won the Arnold Classic WPO powerlifting championship in 2006. Importantly, Marie Kroc set a world record when she did 2551 pounds of total lift, a form yet to be broken. One of her dreams was always to pursue an IFBB pro card in the men’s category.
Ajay Holbrook
Ajay Holbrook is another example of transgender bodybuilders concurring the world. It is Holbrook’s routine to start daily training with his favourite music. The music not only entertains but also gives him the motivation to achieve the day’s goals. He came out as trans at the age of 13. Before then, he didn’t like doing his hair or wearing dresses and this troubled his mother, Holly.
After transitioning, Holbrook embarked on taking testosterone to get bigger and stronger. Notably, he trained hard and reached a milestone of 145 pounds. His goal was to get to 200 pounds with the help of a high protein diet and rigorous training. He worked so hard to achieve this that he felt nobody could treat him like a girl anymore. Holbrook stood up to his father once, stuck his chest and looked him in the eye. His father, who has always viewed him differently, obliged and walked away. Ajay Holbrook has a huge Instagram following where he entertains and educates on matters touching transgender bodybuilders. You might want to follow him and learn more about his incredible journey to freedom.
Josey Lynn Davis
She is a 45-year-old transgender bodybuilder who competed as a man in 15 national competitions. She, however, took a 10-year hiatus from bodybuilding for reasons best known to her. Davis emerged as a transgender woman in 2017; she was scared of how people would view her hence the delay. Like many trans bodybuilders like her, she found refuge in the IATB. The organisation gave Davis the support needed to forge ahead and realise her dreams. She was the first transgender woman to compete and won a title under this organisation’s umbrella. She now lives and enjoys her life in Tenn near Knoxville.
Laurell Hubbard
Laurell Hubbard is a transgender bodybuilder from New Zealand with quite a reputation. First, she is the first trans bodybuilder to compete in the Olympics. Additionally, Hubbard was the heaviest woman in the Australian International and Australian Open 90kg+ category. She also won in the 123kg snatch and 145kg clean & jerk types. Hubbard transitioned to a woman in 2012 and began hormone replacement therapy afterwards. One of her latest achievements is winning the women’s +87kg gold medal at the 2020 World Cup in Rome, Italy.
Charles Bennett
Although he didn’t transition until 56, Charles Bennett’s career spans over two decades. It was not until the age of 63 that he started competing as a man. Bennett is one of the pioneers of the World Transgender Bodybuilding Competition, which began in 2014. And for the first time, Bennett was proud to compete without a top. He enjoys immense support from his wife of 31 years, Erica Grace. Since transitioning to a man, Bennett has acted more as a coach than a competitor. He helps transgender bodybuilders who are struggling to find their space.
Neo Sandja
The story of Neo Sandja as a transgender person is rather sad. He got so much stress growing up that his identity crisis drove him to attempt suicide. Sandja jumped onto the road in front of an oncoming car. As fate would have it, the car screeched to a halt, which is how he survived. The stress did not end there, he used to drink a lot, but that too could not solve the problem. He somehow found the courage and wrote a coming-out email that got mixed reactions. Sandja has since launched a blog called FTM Fit Con to help others with the same predicament as him.
Praveen Nath
Last on our list is this brave trans bodybuilder from Kerala, India. He had a rough journey transitioning from a girl to a boy, but he won the battle anyway. Initially, Nath struggled to break into a major competition until his couch vouched for him. He subsequently got a spot at Kerala State Bodybuilding Association. While there, his coach, Vinu, asked him not to reveal his identity to gym-mates yet. It was not until he won the Mr Thrissur title that his identity got revealed. Nath is an LGBTQIA+ activist and advocacy coordinator in Sahayatrika. Finally, he follows a strict diet that takes a toll on his finances to maintain his newfound job.
Overall
Bodybuilding, unlike some times back, has been diversified to accommodate all groups of people. The new kids on the block are transgender bodybuilders who are not leaving anything to chance. Those we have highlighted are only a handful of many others who are pushing their limits to write their names among the greatest. Explore our blog for more informational and motivating articles.
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