Tag: Bodybuilding
2022 Toronto Pro Supershow Preview: Can Mohamed Shaaban Secure The Title?
Here is a closer look at the upcoming Toronto Pro Supershow!
The 2022 Toronto Pro Supershow is scheduled to take place in Toronto, Ontario on Sunday. This is a chance for competitors in 10 divisions to qualify for the Olympia. There will be seven athletes in Men’s Open looking to take home the title in this show.
Once again, Men’s Open will highlight the event. This is an event with a star-studded list of former champions, including Ronnie Coleman and Milos Sarcev. Joel Thomas was crowned champion last year but is not scheduled to defend his title on Sunday.
Below, you can find the full list of competitors along with a breakdown of the top athletes in Men’s Open.
2022 Toronto Pro Supershow: Men’s Open
Slavoj Bednar
Dorian Haywood
Theo Leguerrier
Andrea Muzi
Joe Seeman
Mohamed Shaaban
Mariusz Tomczuk
Mohamed Shaaban
Shaaban will be back on stage after finishing as the runner-up to Charles Griffin during the California State Pro. He was dealing with an injury during the beginning of the year but has since returned to competition. During the 2021 Olympia, Shaaban placed 10th and was unhappy with his performance. After his performance in San Diego, it is fair to say that Shaaban is the favorite to win in Toronto. If he shows up with the same conditioning, he will be difficult to beat.
Joe Seeman
Seeman is the lone competitor from Canada to compete on Sunday. He finished third in this show last year and has a chance to make another impact in 2022. Seeman added two sixth-place finishes at the Legion Sports Fest and Arnold Classic UK. When looking at this roster, Seeman has a chance to make some noise and finish near the top.
Dorian Haywood
Haywood remains active on stage. He competed in five shows last year and was present during the Indy Pro this year, where he finished sixth. He was fourth in both the Indy Pro and New York Pro in 2021. The field in Toronto will not be as deep which means Haywood could have his sights set on a strong showing.
Andrea Muzi
Muzi is entering his fifth year as a professional and is looking to win his first. He finished third at the 2019 Puerto Rico Pro, which is the best of his career. He also finished fifth at this show last year. Muzi was on stage in California last week and finished fourth. He will enter as a dark-horse competitor in Toronto with a chance to sneak ahead of some other competitors if he shows up in his best shape.
2022 Toronto Pro Supershow: All Divisions
212 Bodybuilding
Murat Gonal
Hossein Kalateh
Junho Kim
Kentaro Kuramochi
Classic Physique
Eric Abelon
Corey Amey
Aaron Aramini
Tyler Johnson
Hyoung Joo Kwon
Luis Sosa Murueta
Rob Van Sant
Kellen Wilson
Men’s Physique
Francisco de la Cruz
Reuben Glass
Brett Jackson Jr.
Mehdi Kabbadj
Clarence Lau
Daniel Leone
Michael Norwood Jr.
Vilius Palionis
Chevy Phillips
Sharif Reed
Lamar McNeal Smith
Women’s Bodybuilding
Michelle Brent
Gisela Nunes Chan
Michelle Jin
Lisa Kudrey
Women’s Physique
Sarah Bow
Marysel Cruz
Eleonora Dobrinina
Jazmine Lira Flores
Alethia Legall-Gabriel
Marianne Von Gierke
Ji Hye Lee
Emilija Martic
Sanna Nupponen
Mini O’Brien
Renee Reefschlager
Nadia Vandal
Fitness
Abby Bolton
Danielle DaCosta
Giorgia Foroni
Corina Harkelroad
Stephanie Jones
Figure
Melissa Cech
Yelena Larina
Hanwool Park
Larisa Penaloza
Valerie Ratelle
Danielle Rose
Mandy Urner
Bikini
Lilian Lopez Alonso
Juliane Andrade
Cassandra De La Rosa
Sarah Devore
Marie-Eve Duchesneau
Eli Fernandez
Ashley Kaltwasser
Ha Yeun Kim
Yeoni Lee
Adair Libbrecht
Bola Seo
Karen Wall
Jodie Jean Yunker
Laura Ziv
Wellness
Emily Azzarello
Daniela Deiana
Normarie Fonseca
Kassandra Gillis
Celeste Morales
Angela White
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College Bodybuilding Competitions in the US and Europe
Colleges give a great opportunity to upcoming bodybuilders to lay a foundation for a successful career. These institutions of higher learning usually organize both internal and external bodybuilding competitions for their students. We have prepared for you a list of bodybuilding competitions in the U.S. and Europe. These should help you choose the best school that will nurture your bodybuilding ambitions and a conducive environment to build a strong fitness foundation. Please note that some of these institutions do not allow participants from outside the school but you can always book yourself a spot by enrolling for one of their courses.
Read: What Are the Stages of Topical Steroids Withdrawal?
This competition was launched in 2014 and attracted quite a huge number of participants. Although it was named Mr. University, there were only two categories for female participants. It is also the first major college fitness competition in the UK. All participants needed to do is sign up and register for the event. The main categories include:
Men’s Physique
Men’s Athletic
Women’s Bikini
Women’s Athletic
AoC organized this competition to give college students a chance to showcase their toned physique. The organizers of the event have come up with 8 exercises, each designed to test a specific part of the body. AoC partnered with app developers such as Archon to design the exercises, and using a specific algorithm ensure specific fitness objectives are met. It also asked colleges to encourage their students to participate in the competition. Those interested in taking part could access demonstrative videos for the exercises from Archon. Finally, they can register for the competition at AoC’s official website.
FTCC organizes fitness competitions for it’s students, the latest one being The March Madness Trojan Fit Fitness Competition. Like most college competitions, FTCC sets specific fitness objectives for the competition and uses a set of exercises to achieve them. Their events are open to the entire university community including workers. The last competition comprised of seven events participants participated in.
The college organizes an annual weightlifting competition that attracts both experienced and amateur weight lifters. Scores are calculated by considering the absolute total and pound per pound total. The contest gives participants a chance to test their strength and endurance. Apart from the competition’s judges, there is also an outside judge who certifies each attempt. No score is awarded for any attempt that does not meet the required criteria and participants are given a warm up period starting from 1 p.m. The event’s overall winner is given a prize and other additional benefits. Other prizes include a CRS Intramural Champion T-shirt, awarded to participants with the highest overall and relative score.
Read: Urinary Incontinence and Bladder Health in Women over 40 Years Old
Hocking college has been holding a weightlifting competition for the past 20 years. The contest is open to all participants including those outside the college. However, outsiders have to pay an entry fee of $20 while Hocking students, alumni, and co-workers pay $15. The organizers have put a couple of restrictions for the contest including no:
Bench shirts
Squat suits
Gloves
Strappons, among others
Although it is not technically a bodybuilding competition, the girls get to take part in various fitness programs that promote their well-being. The competition has several categories, including baby cup, vault, senior cup, junior cup, among others. It is held annually but only students from the college can take part in it.
Douglas college organizes an annual fitness contest where participants from various fields can take part. A 100km journey through biking, running, or walking is the most notable part of the competition. However, bodybuilding has also been given a slot; powerlifting and other workouts have been considered. Participants who are not able to deliver their application manually can do so through Strava app. Winners in different categories will get a Polar A300 Fitness and Activity Tracker, Douglas College Royals Swag.
However, the competition is only open to students and employees of Douglas College.
More than 800 students take part in the fitness challenge organized by the University of Scranton. The annual 4-week fitness challenge also serves as a motivating platform for participants. Both pros and amateurs can join the challenge. Participants are required to platform at least 150 minutes of exercise a week to earn a T-shirt. Importantly, those who will to take part in the contest can submit a weekly log of the activities they have done.
Odessa college calls on participants to take part in their fitness challenge where they will exercise 30 minutes daily for 30 days. This contest is to anyone that is interested in taking care of their health. Importantly, the organizers have a lot of goodies for winners in each category. A grand prize is awarded to the overall winner; an 8-day, 7-night cruise on the Royal Caribbean’s Liberty of the seas to different destinations including cozumel, Cayman Islands, Mexico, Falmouth, Jamaica.
EIL fitness challenge is an annual fitness event meant for college students with a passion for fitness, including bodybuilding. The competition has various events, but fitness is usually the first event of the competition. Importantly, organizers of the event aim to cover approximately 1200 km in 14 days. There are plenty of prizes to be won in various categories, so make a point of booking your sport as early as possible.
Colleges are the breeding ground for professional athletes, especially bodybuilders. Winning or merely participating in a college competition is the first step towards becoming a force to be reckoned with in this line of passion. The competitive environment gives you the exposure needed to propel you further so as to achieve more than you initially though. Be reminded that these contests also attract experienced bodybuilders and other fitness enthusiasts; you will get an opportunity to drink from their cup of experience. By making an appearance puts you in a better position to launch a successful fitness career without the hassle of relying on a trainer or training partner. Whatsteroids wishes you well as you begin your fitness career.
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Natural Olympia Bikini Angels Champ Arely Ayala Reduces Calories 50% During the Bodybuilding Season
Natural Olympia Bikini Angel champ Arely Ayala cuts her calories in half during the bodybuilding season.
During the off-season, bodybuilders use that time to build muscle in a caloric surplus. However, in-season, they’ll cut their calories back to a caloric deficit to focus on losing body fat. Professional Natural Bodybuilding Association (PNBA) athlete Arely Ayala gives insight into what that shift in calories during the bodybuilding season looks like for natural athletes.
Arely Ayala competes in the Bikini Angels and Bikini Divas International Natural Bodybuilding (INBA)/PNBA leagues. She was the Bikini Angels category champion and placed second in Bikini Divas at 2021 Natural Olympia. And she’s the first international athlete to sign a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA.
The Generation Iron team received some insight into her workout and nutrition plan when we asked her some questions for her athlete profile. Arely Ayala shared that the calories she consumes during the season are half of what she consumes during the offseason. Ayala stated:
“Out of season, my caloric intake is high to grow muscle, always respecting my macronutrients – protein, carbohydrates, and fat – and i eat all vegetables and fruits and enough water. and i reduce my caloric intake by 50% or more during the season and increase my physical activity.”
Arely Ayala still eats healthy foods during the INBA PNBA natural bodybuilding season; however, she eats twice as much to focus on building muscle.
Bodybuilding Offseason Vs. In-season Calories
Bodybuilders will load up on calories during the offseason since this is the period where they have enough time to build muscle. Some athletes’ foods stay the same, while others are more flexible with what they eat during the offseason. However, their nutrition targets are entirely different.
Arely Ayala isn’t the only athlete to share how low their calories can go when prepping for shows. For example, PNBA natural bodybuilder Ben Howard disclosed the ill side effects of cutting your calories low during contest prep. Howard mentioned many negative health consequences of extreme dietings, such as sleep disturbance and only getting a couple of hours of sleep a night.
That’s why multi-media athlete and Natural Olympia champ Brandon Liro says it’s imperative to give your body a break from cutting and allow it to go into a caloric surplus to rebalance your hormones. Moreover, the first-ever Natural Olympia champ, John Hansen, says that eating a lot of calories is paramount to getting big.
Natural Bodybuilding
Natural bodybuilders must rely on a well-structured nutrition strategy during in-season and off-season since they can’t take any performance-enhancing drugs (PEDs). PEDs such as steroids will allow athletes more wiggle room to cheat on their diets and still make extraordinary gains. But, of course, they have harmful effects on your body.
PEDs is why many bodybuilders have opted to compete in the INBA PNBA league, making competition safe and just. The INBA PNBA league has a strict policy on drug use. For example, last year’s Natural Olympia Women’s Bodybuilding champ Jill Kolivoski failed a drug test. As a result, she was stripped of her title and prize money and banned from competing.
Follow us on Instagram, Facebook, and Twitter for more workout and nutrition insight from INBA PNBA athletes!
Derek Lunsford Breaks Down A Full Day Of Eating During Offseason
Derek Lunsford recently took viewers through his six meals over the course of a day.
Derek Lunsford stole the show during the 2022 Pittsburgh Pro. The reigning 212 Olympia champion made an appearance as a guest poser and displayed incredible size and conditioning. This immediately sparked the question on whether or not he will make the jump to Men’s Open. As of now, he remains in 212 and is preparing to defend his title.
Lunsford took to YouTube to share a full day of eating during his offseason. He was able to reach the pinnacle of 212 last year after competing for many years. Lunsford made his Olympia debut in 2017 before finishing second to Flex Lewis in 2018. Now, he will look to make it two in a row in December.
Lunsford was able to take advantage of his posing appearance in Pittsburgh. After a great showing, Lunsford sparked conversation and looked massive in his recent YouTube video as well. Checkout the full day of eating from the reining 212 champion below.
Derek Lunsford Full Day Of Eating
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Meal 1
Derek Lunsford made it clear that his goal is to hit 50 grams or protein and 75 grams of carbs in his meals. For the first meal of the day, Lunsford focused on egg whites and steak with some potatoes. This was followed by his supplements. Lunsford mixed in Evolog and Evovite following his meal to prevent nausea. He likes to take these multiple times per day, along with a probiotic.
200 grams egg whites
Mushrooms
Steak
Potatoes
Meal 2
With his second meal, Lunsford mixed some shredded chicken and rice together. This was along with buffalo sauce and light ranch. He explained that during prep he would not usually add sauces but this is still the offseason.
8 ounces shredded chicken
8 ounces white rice
“To me, if it tastes good, I want to eat more of it. So, if I’m dieting, and I’m hungry, even after I eat a meal, then I want to make it taste not bland but not as good as it could be, so that way I’m not craving it every day.”
Meal 3
This is the final leg of the cycle that Lunsford likes to follow — two solid food meals and a shake. In this particular shake, Lunsford mixed chocolate Evogen and cream of rice. He added some almond milk but would typically use water. This is usually a big post-workout shake for Lunsford.
Evogen chocolate protein
Cream of rice
Meal 4
After a nap, Derek Lunsford continued with more solid food. This time, it was back to chicken and white rice. Lunsford continues on the trend of 50 grams of protein and 60 grams of carbs. During this part of the video, the 212 champ admits that he does indulge in a cheat meal every now and then.
8 ounces ground chicken
8-9 ounces white rice
“Today, I’m not training, I’m resting. So, I’ll eat five meals for sure and late tonight I’ll eat a sixth meal. I do have cheat meals sometimes, like twice a week I’m having cheat meals. Last night, we had sushi, typically, I’ll have either Sushi or burgers or Persian food, something like that.”
Meal 5
Instead of chicken, meal five for Lunsford consists of steak and white rice. The switch to steak is important by Lunsford. He believes that red meat should be consumed at least once a day for many reasons.
8 ounces steak
8 ounces white rice
“Steak and rice, it’s a staple. I think you need to eat at least one red meat meal a day in the off-season, maybe two. I wouldn’t eat too too much but one to two meals a day is good. You’ll probably notice your strength goes up, volume will increase.”
Meal 6
Finally, Derek Lunsford finishes his day with another shake. This one consists of almond milk and two scoops of Evogen Isoject.
Evogen Isoject
Almond milk
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
10 Famous Footballers Who Started Off as Bodybuilders
More often, we have changed careers to something we never thought would cross our paths. People have started off as accountants and ended up building business empires. Others have been movie starts before securing places in various sports. Most importantly, there are football stars who launched bodybuilding careers because making a U-turn to become professional footballers. In this regard, we have prepared for you a list of 10 famous footballers who started off as bodybuilders. Please note that some of them still do bodybuilding but mostly to help them with their training, playing, and recovery.
Adebayo Akinfenwa is a professional footballer who plays the English side Wycombe Wanderers. Many consider him one of the most well-built football stars in the world. He is nicknamed ‘The Beast’ and he enjoys a celebrity status in England. Akinfenwa also has great sense of humor, thus endearing himself to many of his fans. The African sensation cites his strength as the greatest skill he has. Unknown to many people, Akinfenwa has hard work and dedication to thank for his impressive muscle. Although he plays for Wycombe, he is a diehard Liverpool fan. Lastly, nobody dares to touch him in football, or so he claims.
Related Article: 30 Gym Slang Terms Explained
Shawn Ray was a star football player for his college, El Dorado High School. A great athlete and sprinter, Ray holds the record for an all-time rush that’s yet to be broken. However, many are not aware of his prowess in bodybuilding earlier on. His well-toned body and physique is something to marvel at. During his time at El Dorado, he wore Jersey number 1, which has since been retired in his honour.
Katz is another bodybuilder-turned-footballer who played for All-state and all-American football as a fullback. After his stint at the amateur level, he decided to start a professional career when he signed a contract with New York Jets. You could make out his well-built physique and outlines even when he has his jersey on.
Coming up at number 4 is the former Dixie State University footballer who literally excelled in everything he did. When he left bodybuilding for football, nobody thought he would be that good. Cook’s eye-catching physique was not only naturally but also as a result of hours of hard work.
Here is a man many consider ‘too strong for football’. Tristyn lee has been a strong kid since he was three. He would work out in the gym like a pro and the results were never disappointing. Lee would try he luck at football and he is excelling in it as well.
The Bayern Munich sensation is a sight to behold, especially when he takes off his shirt when celebrating a goal. His shredded body is enough proof he has been spending quality time in the gym. Lewandowski’s body looks natural but the Polish goal machine has boosted it with targeted exercises at the gym. This must have have started while he was still playing amateur leagues as a teenager. It is no wonder he was nicknamed ‘The Body” during his time with Borussia Dortmund. Rumour has it that his teammates can’t have enough of his lean body in the dressing room. Like him or hate him, Lewa’s prowess in goal scoring is as good as his bench presses.
Michail Antonio plays for the English top flight side West Ham United. Again, he is one of the bulkiest professional footballers 8 the English league. Antonio is a unique player with a strong mind that matches his body. You would be amazed at how he pushes through defenders with the help of his strong muscles. Importantly, the strong muscles in his upper body and strong legs allows him to execute long throws that mostly land inside the penalty box. Clearly, Michail Antonio is an asset the hammers would want to keep, all thanks to his strong physique. It is also evident that the star must have started working on his strength long before becoming a professional footballer. He is the perfect example of an all-rounded player who has discovered the secret of combining physical strength and skill to make a great footballer.
Also Read: Top 15 Bulking Supplements Today
Leon Goretzka is another good example of professional footballers who decided to get bench before venturing into the beautiful game. The Chelsea playmaker was part of the squad that beat the likes of Paris St. Germain to lift the coveted Uefa Championships League Trophy in 2020. Anyone could confuse Goretzka for a random bodybuilder if you happen to see him without his playing uniform. He is so shredded that opposing players think twice before tackling him. Goretzka’s lean body gives him advantage when fighting for the ball with opponents because it is not easy to overpower or bring him down. Undoubtedly, he would be a renowned bodybuilder if his love for football didn’t sway him away. Goretzka continues to work on his body for a blissful football career.
You’re mistaken if you think Cristiano Ronaldo is the most ripped Portuguese player. Nani, a former Manchester United player who now plays for Major League Soccer is a moving mass of pure muscle. You could think the lad has not seen a carb in his entire life if you see him shirtless. It is no wonder he is fond of taking off his shirt whenever he finds the back of the net. Nani, like Cristiano Ronaldo, values his health and physical shape. Therefore, he spends a huge chunk of his time in the gym when he is not playing. He does everything a bodybuilder does, from bench pressing, to squats, to deadlifting. Nani is one of the players who believe in hard work to supplement their talent.
Last on our list is the Polish and Real Madrid goal machine, Gareth Bale. He is considered one of the strongest footballers and this strength allows him to kick the ball towards goad with deadly force. His lean muscles is second to none in the Los Blancos dressroom. Like many other players in this list, Gareth Bale did not get his shredded body on a silver platter. It is a result of hard work, waking up every day with a specific goal that must be accomplished in the gym.
Being a football player automatically makes you a bodybuilder. From physical brawls and confrontations on the pitch to fighting for ball, there is every reason for a player to become strong. Football is not for the weak, mentally, emotionally, and physically. Many football players apply most of the techniques used by bodybuilders such as gaining muscle, dieting, and recovery to create better versions of themselves. The players mentioned above are always a step ahead because they found it necessary to start as a bodybuilder before getting into the pitch. Start your football career by bulking and acquiring that killer body today. Read more bodybuilding and other informational articles on our blog for an all-round fitness exposure.
Read: Your Guide to Become a Successful Personal Trainer
Charles Glass Explains Must-Try Superset Performing Many Actions On One Machine
Charles Glass shared a way to use one machine for multiple purposes during a superset.
Charles Glass knows a thing or two about building size and strength in the gym. As a bodybuilder, he developed a shredded physique with great size. Now, he is sharing his knowledge as a coach for others to try. Recently, Glass shared a superset to try during shoulder that can be done on one machine.
Glass is one of the best coaches in the sport because of his incredible attention to detail. During his career, Glass has put many workouts together and figured out which movements make muscles grow effectively. This time, he is doing so by cutting time and doing multiple things at once.
Charles Glass’ Shoulder Superset
Charles Glass took to YouTube to share this video. The super set consists of the plate-loaded deltoid and shoulder press machine. Glass positioned the arms underneath and then went across the body. He believes that turning the shoulders inward helps during the movement.
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“That shoulder should come toward me a little bit. Glass said. “You turn your body in as you move across. A little higher than that but keep pressing the arms back so they don’t go forward. There you go, now you’re on that delt. Now take a breather and do all three again.”
Glass continues to explain how machines can be used in different ways. this particular video focused on shoulders and the shoulder press machine.
“I was just trying to show how you can take one machine and do multiple things on it, that’s all. So, we did all three. Actually, we could have done four because she could have done rear delts by facing in and pushing up.”
Charles Glass discusses why he begins with mid delts as well. This is because he believes it is the best place to get warm first and have blood pumped. This will benefit the lifter over the course of the workout.
“I do mid because I’m trying to warm me up a little bit. Trying to get the blood in that area. Facing forward, you’re getting a whole lot of blood in that whole delt area. Now, we want to isolate it a little bit, so we go across the body, the number front delt. You’re not hitting the mid.”
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PNBA Athlete Caleb Attwater’s 1 Year Natural Bodybuilding Transformation
Image via Instagram @markdobeson
PNBA Classic Physique and Bodybuilding competitor shows what’s possible after one year of natural bodybuilding training.
Natural bodybuilding gets you in fantastic shape without the use of drugs. Professional Natural Bodybuilding Association (PNBA) athlete Caleb Attwater’s transformation photos show how much your body can transform after a year of natural bodybuilding.
Caleb Attwater is an International Natural Bodybuilding Association (INBA) Australia Classic Physique and Bodybuilding competitor. He recently became a professional bodybuilder with the INBA PNBA league after winning first overall in the Classic Physique and Bodybuilding divisions at The Sydney Championships–this was Attwater’s first bodybuilding competition.
Caleb Attwater is coached by Unrivalled Physiques– owned by Mark Dobeson and PNBA Figure competitor Beccy Pateman. Attwater’s coach, Dobeson, uploaded progress photos of Attwater’s year-long transformation after preparing for his first competition. Dobeson stated:
“Last year @calebattwater reached out to us and mentioned he would like to compete in his first bodybuilding competition… Swipe to see his very impressive transformation! This is over a year of Caleb’s hardwork, dedication and accountability & it truly paid off. We couldn’t be more proud as coaches and as friends of what this man has achieved.
Caleb’s work ethic and true champion mindset is admirable to say the least! He has seen many challenges over the past 12 months mentally and physically but continued to stay consistent and followed every meal plan and training program we provided.
Caleb gained his pro card with @inba_australia in both men’s bodybuilding and men’s classic physique! Absolutely over the moon and can’t wait to see his future successes within the bodybuilding community!”
You can see Caleb Attwater’s complete transformation photos below.
Natural Bodybuilding
Natural bodybuilding leagues differ from the International Federation of BodyBuilders (IFBB) Pro league by prohibiting drug use. Though, the bodybuilding categories are similar, and the INBA PNBA league organizes the most prominent natural bodybuilding show, Natural Olympia, identical to the IFBB Pro’s Mr. Olympia. However, INBA PNBA competitors are drug tested in and out-of-season through World Anti-Doping Agency (WADA) variant laboratories.
Of course, steroids enhance your physique, but they can lead to detrimental side effects, and many blame performance-enhancing drugs (PEDs) for the surge of deaths that have invaded the sport of bodybuilding. Nevertheless, many bodybuilders have vowed to stay healthy for themselves, family, and loved ones, so the go the natty route.
For example, the INBA PNBA Pro/Am International Battle Against Cancer competition took place this past weekend, May 28, 2022. And many competitors got into natural bodybuilding as a way to cope with their battle with cancer. And some have even pointed to natural bodybuilding as a remedy for the disease.
Moreover, some athletes join the INBA PNBA to compete in bodybuilding with a level playing field, which elite drug testing protocols–INBA PNBA’s WADA screening–provides.
Final Word
Unfortunately, many bodybuilders have died, and many fans, competitors, and experts think PEDs are to blame. Fortunately, natural bodybuilding allows motivated and dedicated individuals to take their fitness to the next level in a safe and just environment. Especially INBA PNBA athletes since they drug test their athletes through Olympic level standards.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!
‘A Day In Paradise’: Jay Cutler Shares Latest Back Workout
Jay Cutler took down a huge back day during his time in Las Vegas.
Jay Cutler remains a massive voice in bodybuilding in retirement. He built one of the best careers of all-time winning the Olympia four times. He continues to share his knowledge in the gym. Recently, Cutler shared a back workout during his time in Las Vegas.
Cutler went to the Fit Club gym for back day looking to build size and width. The full workout consists of six exercises and Cutler shared it to his YouTube page. This was a workout featuring one of the top minds in the sport giving tips and tricks to his viewers.
Below, you can find the full video of the workout along with some wisdom from Cutler himself.
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Jay Cutler Back Workout
Reverse Grip RealLeader Machine – 5 sets
One-Armed Dumbbell Rows – 3 sets of 10-12 reps
Lat Pulldowns – 3 sets
T-Bar Rows – 4 sets of 12 reps
RealLeader Pullover Machine – 4 sets of 10-12 reps
Hyperextensions – 3 sets
Reverse Grip RealLeader Machine – 5 sets
Jay Cutler began his workout on the RealLeader machine. This is a machine that is typically in any gym. Cutler explains that he began using this machine when training to save some strain on his wrists. It accomplishes the same goal and lessens the pressure.
“The function of that makes it a little easier. I used to do that with a bar and it actually hurt my wrists, especially as it got bigger.”
One-Armed Dumbbell Rows – 3 sets of 10-12 reps
The one-armed dumbbell row is a very basic, effective exercise when training back. There are different ways to change grips and angles when lifting the weight. This will target different areas in the back and build width. Jay Cutler completed three sets of 10-12 reps. He stuck with 80-pound dumbbells over the course of the exercise.
Lat Pulldowns – 3 sets
The lat pulldown is another exercise that can be done in many ways. There are wider bars that can be used or lifters can use a neutral or close grip.
“Not super wide. I did kind of like an inner grip or neutral. Three working sets there. I talk about these feel sets, I only do those on the first exercise. I call them feel sets but there more so-so warmups.”
Jay Cutler used a neutral grip during the exercise. This is a compound movement because it helps support the back by hitting the lats. The elbows can be flared out and it also hits the rear delts.
T-Bar Rows – 4 sets of 12 reps
Cutler moved onto T-Bar rows, which is an exercise that he did not think that he would do in retirement. This is an exercise that can be used with a barbell or on a machine. This allows gym goers to work the back despite soreness in different areas. Other variations of rows will trigger hamstring or lower back soreness.
“Those feel really good. I said I’d never do a T-Bar row once I retired but here I am deadlifting and doing a T-Bar row on a standard. Felt pretty good.”
RealLeader Pullover Machine – 4 sets of 10-12 reps
This is a substitution for the dumbbell pullover. This is not a machine that is found in every gym but if there is one, it is beneficial. Cutler added 225 pounds on each side for this movement. He explained how he planned to do seated cable rows but never got to it.
Hyperextensions – 3 sets
The final exercise was hyperextensions. Jay Cutler grabbed a 25-pound weight to complete the workout. Once the workout was over, he discussed how he was spotting a gym goer who happened to be in town from Pennsylvania.
“A lot of people venture to Fit Club. I welcome everyone to come out and check it out. They like to see the gyms that we train at.”
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Why PNBA Bodybuilder Peter Cichonski Trains Outside
PNBA bodybuilder Peter Cichonski details why he trains outside.
Natural bodybuilders must strategically work out and follow the best protocol to give them an edge in bodybuilding, even more so since drugs are prohibited. For example, Professional Natural Bodybuilding Association (PNBA) athlete Peter Cichonski trains outside because he believes that the sun has ample benefits for your body.
Peter Cichonski is a multi-media athlete with Generation Iron, International Natural Bodybuilding Association (INBA)/PNBA. He competed in the Men’s Bodybuilding category and was third in the Men’s Bodybuilding Grand Masters division at 2021 Natural Olympia.
Cichonski firmly believes in the powerful effects natural light has on your cardiac rhythm. Peter Cichonski stated:
“I train outdoors with shorts and no shirt utilizing natural wavelengths of blue light to keep my body functioning at the right time, red light to maximize energy output from my mitochondria, and ultraviolet light to make vitamin d.”
According to Cichonski, training outside will give you access to the sun’s rays to maximize cellular energy. He asserts this will slow aging and boosts your strength, endurance, and recovery.
Below is a clip of Cichonski performing barbell squats outside.
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Training Outside Benefits
Working outside has ample benefits. As Cichonski said, it will exploit the sun’s potent rays. Cichonski claims that the sun’s red light will help you live longer. Cichonski said:
“Do you know why most people don’t live to see 100? basically with every decade of life that passes we lose approximately 10% of our human batteries (mitochondria) ability to make energy for our cells. so right around 100 years old the batteries no longer produce energy. not much different than how the battery in your cell phone works.”
Of course, the sun also provides you with vitamin D, which has ample benefits, including regulating mood, strengthening your immune system, and strengthening your bones.
Cichonsk isn’t the only natural bodybuilder to praise the staggering effects of outdoor workouts. For example, PNBA athlete Gomori Andras affirms that outdoor exercise cures anxiety. And PNBA contender Erika Sweeney applauds vitamin D.
Try out PNBA Figure bodybuilder’s outdoor HIIT workout for fat loss.
Natural Bodybuilding and Drug Testing
Natural bodybuilders in the INBA PNBA league are vetted by the highest drug testing standards in professional sports – the World Anti-Doping Agency (WADA). Therefore, they must utilize state-of-the-art training and nutrition practices to build the best natural physique worldwide.
Any INBA PNBA caught doping will be stripped of their title and placed in the Hall of Shame. With many deaths in bodybuilding coming to the surface, more and more fans and bodybuilders are considering the natty route. Natural bodybuilding leagues like the INBA PNBA allows bodybuilders a platform to compete at the highest level of bodybuilding in a safe and just environment.
Moreover, some natural bodybuilders in the INBA PNBA have used natural bodybuilding as an outlet when battling cancer.
Recap
PNBA bodybuilder Peter Cichonski trains outside because he believes that the sun’s rays have potent effects on your body. He says the sun will aid your circadian rhythm and mitochondrial efficiency, slowing aging and boosting your strength.
Follow us on Instagram, Facebook, and Twitter for more training tips from top INBA PNBA bodybuilders!
Flex Lewis Leads Dan Bilzerian Through Big-Time Shoulder Workout
Dan Bilzerian decided to join the bodybuilding legend Flex Lewis at his own personal gym.
Flex Lewis is known as one of the top bodybuilders of all-time and overall best in the 212 division. Despite his recent retirement, Lewis will remain active in the fitness industry. Lewis was joined by Dan Bilzerian at his Dragon’s Lair gym for a killer shoulder workout.
Lewis won seven consecutive Olympia titles in 212. He did not compete at the 2020 or 2021 show despite receiving a special invitation. There was rumors of his return in 2022 but Lewis would have had to qualify for the show. On the first episode of his Straight Outta The Lair podcast, Lewis announced that he would be retiring from the sport.
Of course, one of the best talents of all-time will continue to run his gym and train others. Bilzerian was on the list. Known as Mr. Instagram, Bilzerian has built a huge following because of his wild lifestyle. Bilzerian is now trying his hand in Hollywood appearing in films such as Extraction and The Equalizer.
Flex Lewis, Dan Bilzerian Shoulder Workout
Dan Bilzerian has displayed a shredded physique on social media on many occasions. Here, Flex Lewis led him through a shoulder workout that will build size. The exact amount of sets and reps were not displayed throughout the video.
The duo began by hitting a lateral raise machine. This is where they focused on keeping their arms fully extended to hit the shoulder muscles hard.
“So today, we got the man, the myth, the legend [Dan Bilzerian], jumping in on shoulders. He’s going to teach me one or two things.” Lewis said.
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The workout continues with more lateral raises. This time, they are seated with dumbbells. Flex Lewis pushes Bilzerian through these sets as they are one of the most important shoulder workouts.
The workout finishes up with cable crossovers to hit the back of the shoulders. Lewis has certainly remained busy since announcing his retirement and this includes training some of the top competitors in the world.
Flex Lewis was recently joined by Rafael Brandao for a workout before his victory at the 2022 Arnold Classic South America. It is clear that Lewis has plenty of knowledge about weightlifting and this is where many can learn. Dan Bilzerian is clearly interested in fitness and decided to soak up whatever he could.
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