Tag: Bodybuilding
PNBA Figure Bodybuilder Beccy Pateman’s Outdoor HIIT Workout for Fat Loss
Image via Instagram @beccypateman
PNBA Figure bodybuilder Beccy Pateman shared an outdoor HIIT workout that will help you burn stubborn body fat.
Strength training via lifting heavy weights is imperative for bodybuilders to build muscle and lose body fat. However, bodybuilders have low body fat levels when they compete, so many utilize high-intensity interval training (HIIT) workouts to aid with fat loss. Professional Natural Bodybuilding Association (PNBA) Figure competitor Beccy Pateman shared an outdoor high-intensity interval training (HIIT) workout on social media on May 15, 2022.
Beccy Pateman’s HIIT Workout
Below is Beccy Pateman’s outdoor HIIT workout.
3 Rounds
Burpees x 15
Stair Run x 3
Skipping x 60
Plank x 60
Split squats x 20
Stair Run x 3
Clap push-ups x
Squat Jumps x 15
Bicycle Crunches x 20.
*Rest 60 seconds between rounds.
Below you can see Beccy Pateman’s full post and workout on Instagram.
Benefits of Outdoor Workouts
Working out outside gives you the benefit the sun’s rays provide you. According to Men’s Bodybuilding Grand Masters 2021 Natural Olympia bronze medalist Peter Cichonski, the red light from the sun increases your lifespan. Your mitochondria (cells power) use red light to maximize cellular energy, which is why Cichonski likes to train outside.
As an added bonus, being in nature also improves your mental health, according to INBA PNBA natural bodybuilder Gomori Andras Mate.
Benefits of HIIT Workouts
Lifting heavy weights build strength and muscle to improve your body composition and speed up your metabolism. But HIIT workouts have their benefits as well. HIIT workouts don’t increase your strength as much as standard strength training with long rest periods.
However, HIIT workouts increase your strength and endurance simultaneously. Your muscular and cardiovascular endurance will improve dramatically because HIIT workouts are highly intense and involve little rest. And HIIT workouts involve a mix of cardio movements and resistance training, so you’ll get stronger too.
Moreover, if you’re short on time, HIIT workouts can be a quick and effective way to complete a workout still. Also, HIIT workouts can help you burn stubborn body fat.
HIIT Workout Benefits
Improve strength and endurance
Quick and efficient
Burns stubborn body fat
Figure Division
Beccy Pateman is a Figure professional bodybuilder. The International Natural Bodybuilding Association (INBA)/PNBA Figure category is a women’s bodybuilding division consisting of Figure and Figure Classic. They also have a Figure Masters division with women 40+. Figure women display a strong V-taper from the shoulders to the hips and thighs. Women in the Figure’s division are shapely and symmetrical but have less muscularity than the Women’s Physique class.
At 2021 Natural Olympia, Alondra Chatman won Figure Open, and Hilary Grant won Figure Masters and Figure Classic. The Figure is a competitive division with other top contenders like Veronica Malloy and Erika Sweeney.
Recap
Overall, it’s more important to perform strength workouts with heavy weights and more extended rest periods to build a bodybuilder physique. However, HIIT workouts are an efficient way to work out in less time, improve your cardio and strength simultaneously, and help you lose fat.
Follow us on Instagram, Facebook, and Twitter for more workouts from professional natural bodybuilders!
Every Winner Of The Men’s Physique Division at Mr. Olympia
Photo via @jeremy_buendia Instagram, @brandon.d.hendrickson Instagram, and @raymontedmonds Instagram
Get all your winners for the Men’s Physique division at Mr. Olympia here!
The Mr. Olympia competition has been around for decades, and as fans, we love to see those mass monsters walk the stage and compete at the highest level of bodybuilding. However, pro bodybuilding sought more inclusion and with more athletes determined to compete at a pro level, they expanded Mr. Olympia into multiple divisions.
In 2013, the Men’s Physique division was born. Prepared for and judged differently, this event tends to see a real focus on the upper body. While the Men’s Open may get a little more attention, there are still some big names that come out of the Men’s Physique division.
We’ve put together a complete list of winners for the Men’s Physique division at Mr. Olympia so you can see which of these athletes have taken the top prize. As this event continues to garner great attention, fans wait to see if another repeat will happen, or if another winner will stake their claim.
Men’s Physique Olympia Winner
Mark Anthony Wingson- 2013
Jeremy Buendia- 2014-2017
Brandon Hendrickson- 2018
Raymont Edmonds- 2019
Brandon Hendrickson- 2020-2021
Mark Anthony Wingson- 2013
Mark Anthony Wingson carries a host of wins aside from this Olympia victory, including wins at the Pittsburgh Pro, New York Pro, and Grand Prix LA. He was always in the gym as a child and around 2011 he started competing, which is when he also earned his pro card. He had help from Jay Cutler, well-known bodybuilder and four-time Olympia winner, which helped lead to his victory in 2013 in the Men’s Physique division. He has since gone on to be a coach and social media personality.
Jeremy Buendia- 2014-2017
Jeremy Buendia is a four-time Olympia champion in this division, winning his first just one year after turning pro. After an injury during football, he took to the gym to build strength and get himself back to form, but he never stopped. This love of lifting carries over into bodybuilding where he’s taken down some of the greats around him at events like Mr. Olympia, as well as the San Jose Pro and Sacramento Pro.
Related: A Complete List Of Mr. Olympia Winners Throughout The Years
Brandon Hendrickson- 2018, 2020-2021
Brandon Hendrickson has a similar story to other bodybuilders in that he started casually going to the gym only to realize he loved it. Earning his pro card in 2013, Hendrickson showed no signs of slowing and began winning events like the Tampa Pro and Arnold Classic in the Men’s Physique division. His three wins have put him in a top spot at this event and as the defending champion, all eyes are on him to see if a repeat will happen.
Raymont Edmonds- 2019
Raymont Edmonds took the title in 2019 after a good start to his career when he first went pro in 2015. He placed high in shows around the country but this win at Olympia is his most notable to date. As someone capable of winning again, there will be eyes on him to see if a repeat is possible.
With Brandon Hendrickson as the defending champion, all eyes will be on this event come 2022 to see a repeat, or a potentially new champion.
Wrap Up
The Men’s Physique division at Mr. Olympia is always an entertaining event for what it brings to the sport. Still a relatively young category, plenty more athletes are bound to come to this division to test their physiques against other pros. With Mr. Olympia as a premiere and storied event in pro bodybuilding, the Men’s Physique division only adds to the action of such an event.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Jeremy Buendia Instagram, Brandon Hendrickson Instagram, and Raymont Edmonds Instagram
Bodybuilder Joe Mackey Deadlifts 850 Pounds At Iron Wars IV, Still Hopes To Qualify For Olympia
Joe Mackey is a professional bodybuilder who is able to reach massive numbers with his deadlift.
Joe Mackey is a professional bodybuilder but he has been putting up numbers in the gym looking like a powerlifter. He continued to show off his impressive deadlifts during CT Fletcher’s Iron abs IV on Friday. Mackey stepped up to 850 pounds on the bar and was able to make it look light in front of the cord gathered at Fletcher’s Iron Addicts Gym in Signal Hill, CA.
Mackey stepped up to the weight using a double overhand grip while wearing lifting straps and a lifting belt. He was able to lock out the bar with little struggle. In his Instagram captions, Mackey revealed that he is preparing for a bodybuilding competition and was lighter than usual during this lift.
“850 lbs tonight at Iron wars with @c.t.ali.fletcher!
Let me remind you, I’m in prep for my next bodybuilding show and I’ve lost 15 lbs since I’ve pulled 900 lbs a month ago.
I’m happy to see that 850 lbs still feels very smooth!! “
Joe Mackey did not reveal what bodybuilding show he is preparing for but it is clear that his goal is to earn qualification to the Olympia in December. Mackey will have to pickup a victory at a show to punch his ticket.
This 850-pound lift is not the heaviest that Mackey has attempted. He was able to reach the 900-pound mark in training but admitted that he was lighter during this lift.
Joe Mackey began competing in the IFBB in 2017. He placed eighth during the 2020 Tampa Pro, which was the best of his career. Mackey competed just once in 2021 during the Chicago Pro. He has yet to make his debut in 2022 but is clear that he is preparing for a return to the bodybuilding world.
“I made it up in my mind that I’d do 850 lbs prior to the event regardless of how lean I am for prep.
I knew that my weight had dropped 20 lbs since last time I did 900 lbs, however that didn’t stop me from knowing what I could still do to show up and show out.”
It is extremely impressive to see the eight that is being moved by Joe Mackey recently. It is even more impressive when learning that he preparing to make a return to bodybuilding.
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Blessing Awodibu Sparks Rivalry With Nick Walker Heading Into Olympia: ‘I’m Going To Whoop Your Ass’
The rivalry between Nick Walker and Blessing Awodibu is back and going to come to a head during the Olympia.
Blessing Awodibu is back and competing at a high level in 2022. After winning the New York Pro on Saturday, Awodibu sparked his rivalry with Nick Walker claiming that he is going to “whoop his ass” during the 2022 Olympia.
In 2021, Awodibu finished sixth at the New York Pro while Walker was crowned champion. This was one of two victories for Walker as he went onto win the Arnold Classic before a top-five finish at the Olympia. This is when Awodibu and Walker began a bit of a rivalry and it could come to a head once again at the Olympia.
Walker took the stage in street clothes on Saturday after Awodibu won the NY Pro title. The two exchanged some words and put on a show for the crowd in attendance.
“I messed up right. You said I was going to be back there watching your glutes. You know what I did, I was back there watching your glutes. Watching you take home that trophy and I promised myself, I would come down here and whoop some ass.”
“You did win New York last year but that was not in New York. That was in Tampa. That’s fair, right? that’s fact. I can gladly say now that the Boogeyman is the new king of New York. Hey, we’re going to the Olympia, right? You know what’s going to happen? I’m going to whoop your ass, Nick.”
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The History of Blessing Awodibu and Nick Walker
Blessing Awodibu and Nick Walker are two great examples of the mass monsters that are now present in Men’s Open. Walker put together an extremely impressive rookie season and is now considered one of the best in the world. Awodibu is looking to get to that level and is off to a great start in 2022.
Awodibu has plenty of momentum after winning the Indy Pro and New York Pro in back-to-back weekends. This brings extra energy heading into the biggest competition of the year.
Nick Walker and Blessing Awodibu have since trained together so there is no real bad blood between the two. The rivalry comes from performances in previous shows and the fact that they are both huge athletes. Awodibu believes that with George Farah in his corner, they can put on a show during the Olympia.
“I’m going to say to you exactly what I said to you before we did New York. Have fun watching my ass from the sidelines,” Nick Walker said.
“Don’t worry. I got the guru with me. I got George Farah now. We can’t lose and all we do is win. I see you at the 2022 Olympia,” Awodibu responded.
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INBA Athlete Ire Wardlaw Answers: Are Front Squats or Bulgarian Split Squats Better for Bodybuilding?
Image via Instagram @ire_lifestylefitness
INBA athlete Ire Wardlaw explains if it’s better to do front squats or Bulgarian split squats.
Front squats and Bulgarian splits squats are excellent lower body exercises to have in your plan. The question is, which is more effective for building muscle in your lower body? Well, International Natural Bodybuilding Association (INBA) athlete Ire Wardlaw gave some insight on social media, explaining which is better.
Ire Wardlaw competed in her first amateur bodybuilding show recently at the 2022 INBA Iron Gladiator. She won the Women’s Physique Novice category and Most Symmetrical and Iron Gladiator Shield awards.
On Instagram (IG), she uploaded a post covering whether split squats’ front squats are better. According to Wardlaw, it depends. Wardlaw stated:
“Front squats predominately targets the quads. ( but you need mobility to keep your elbows parallel to the ground as you go into the front squat). Bulgarian split squats activates the quads and glutes simultaneously. So it depends on your goals for your legs, your body’s limitations or no limitations, mobility and experience in weight training.”
You can see her full IG post and picture of her doing front squats and split squats here.
Front Squat Vs. Bulgarian Split Squat
As Wardlaw addressed, front squats are superior to Bulgarian split squats for targeting your quads. Since the front squats rest on your upper chest/collar bone, they target your anterior chain (front side) more than traditional squats, which work the muscles in your posterior chain more (glutes, hamstring). Moreover, front squats allow you to lift heavier weights since you use both legs to complete a rep.
Bulgarian split squats targets are more effective for engaging your glutes. Also, Bulgarian split squats will engage your core more since you need good stability to perform the movement. That’s because Bulgarian split squats are a unilateral (single-limb) exercise.
Next INBA PNBA Show
The upcoming INBA PNBA Show is the Pro/Am International Battle Against Cancer on May 28, 2022. Some of the top INBA PNBA natural bodybuilders have been through a cancer battle and have prevailed and built extraordinary physiques.
For example, the 2021 Pro Women’s Physique Open Natural Olympia champion, Melanie Pfeifer, is ecstatic about training this natural bodybuilding season after a successful breast cancer surgery. And INBA PNBA Australian natural bodybuilder Kris Beretov won a bronze medal in the Men’s Physique Masters Division at Natural Olympia despite battling leukemia. Also, legend natural bodybuilder Kiyoshi Moody disclosed his battle with cancer and how it led him to drop over 60 pounds.
The INBA PNBA is filled with many inspiring and dedicated natural athletes that put fair competition and their health the cornerstone of competition. Here you can find the complete 2022 INBA PNBA schedule!
Recap
Performing front squats or Bulgarian split squats depends on your goal. We recommend the front squat if you want to focus on building strength or developing stronger quads. However, the Bulgarian split squat is the clear winner if your goal is improving your balance and having a stronger core and glutes.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding tips!
Dennis James Unfiltered: Claims Big Ramy Made A “Mistake Not To Show Up In Pittsburgh”
Dennis James states he is “disappointed” with Big Ramy and believes skipping Pittsburgh was a bad call.
Dennis James got candid in a recent roundtable interview regarding Big Ramy, his absence at the Pittsburgh Pro, and what this means for his future as the current Mr. Olympia champion. James has been working with Ramy and helped prepare him during Olympia prep alongside other coaches – which eventually earned him the Mr. Olympia title in 2020 and 2021. In this new interview, it appears that Dennis James himself has no clue what really happened, why Ramy missed the 2022 Pittsburgh Pro, and claims to be “worried” and “disappointed” in Ramy’s recent actions and lack of communication.
The main takeaway from the interview is that Dennis James has not heard from Big Ramy since the Pittsburgh Pro – and it has him worried. James has been deeply involved with Ramy’s Mr. Olympia prep over the past few years. In fact, James even let Ramy stay at his house in the United States to finish his contest prep in 2021 before the Olympia.
Dennis James is a legend both on stage in his former active competition years and as a bodybuilding coach in recent years. So for James to still have no clarity on what exactly happened after Big Ramy skipped the Pittsburgh Pro is a bit of a shock. Even more shocking is that James was at the Pittsburgh Pro ready to help with last minute prep before the guest posing. Up until the very day of the show – James expected to see Ramy. He has yet to hear or see him since.
Dennis James gets candid about Big Ramy and his absence at the 2022 Pittsburgh Pro
During the roundtable interview with Muscle & Fitness, Dennis James didn’t hold back with his info and thoughts on Big Ramy and the Pittsburgh Pro. It’s clear that there are a lot of gaps to still fill in – but James was as honest as he can be with the information he currently knows:
“Everybody has some stories you know, and I’m going through the internet trying to find out what happened because I don’t even know. I seriously don’t know. I don’t know. I was there to support him because we agreed that I’d come to Pittsburgh to help him out. I was there. He was the one that didn’t show up.”
Listen, all I know is that he’s okay, supposedly. I haven’t spoken to him. I reached out a couple of times, he didn’t respond, and I didn’t hear anything back. I’m still waiting to hear from him to find out what really happened.” Dennis James says.
While Dennis James does not know why Big Ramy missed the 2022 Pittsburgh Pro guest posing – he does at the very least know that it was not a medical emergency. He has been told that Ramy is stable and fine. However, he did not receive an answer as to what really happened.
Due to having no given excuse after so many weeks, Dennis James is “worried” and considers that Big Ramy missing the guest posing was a mistake. As he goes on to explain:
“I still don’t know what happened. I still don’t know. All I know, I think that was a big mistake not to show up in Pittsburgh.”
Dennis James then goes on to state that he fully expected Big Ramy to be present at the 2022 Pittsburgh Pro literally up until the day of the event. James was at the event and waiting for Ramy to appear for final prep. He never came. This is what concerns James most – the lack of communication.
Knowing now that a medical emergency is out of the cards – what possible excuse can Ramy have for not showing up and not informing Dennis James about his absence. Even further, with weeks having passed since the event – how is it that James still has received no contact or answer?
Whatever the reason is, Dennis James is currently very concerned and, frankly, confused as to how this will effect the future of Big Ramy’s career. He goes on to state:
“Man. I don’t know. I don’t think it’s… I don’t know, it’s not good. I still hope that he will contact me and fill me in on what happened… The main thing for me is, i just want to know, what is he thinking not going there without calling and excusing himself in any way shape or form? that’s the only thing that bothers me a little bit right now.”
Dennis James continued:
I don’t know. I really don’t. I’m disappointed. I’m kind of disappointed, and I’m kind of worried, to the point where I’m like ‘what’s going on’ because i talked to him, two days before he was suposed to leave. I said, ‘Listen, make sure everything is good, don’t miss your flight’ because I know he missed a couple of flights here and there by accident… like I said, I don’t have an excuse for him. I’m not going to make up any excuses. we will have to see what happens. what comes from him when he’s ready to talk I guess.”
What does Big Ramy’s absence mean for the future of the 2022 bodybuilding season?
Ultimately, Dennis James has no new information as to what happened with Big Ramy’s 2022 Pittsburgh Pro absence. But James has become one of many who are worried and concerned for what it means for Ramy’s career. However, James is open to hearing a valid excuse when Big Ramy is ready to give it. Only time will tell if we get that response or not.
Regardless of Big Ramy’s absence, the 2022 Pittsburgh Pro was an exciting event that gave us the special surprise of Derek Lunsford guest posing. Not only that – but his massive size has spurred rumors that he may go up to Men’s Open in the future. Those rumors were further stocked by Hany Rambod admitting that Men’s Open is “not if, but when…”
You can watch the full roundtable interview including Dennis James’ comments below:
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Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
3 Bodyweight Exercises For Powerful Back & Arms
Build muscle and improve power with bodyweight exercises.
Building up the body can be as simple as getting into the gym and hitting the weights with relish. Most bodybuilders are going to naturally gravitate towards using weight training to maximize their growth. It’s the most effective way to grow muscle mass. Lifting massive weight in efforts to see those muscles grow in both strength and size. Plus, it’s fun to lift big weight and show off your strength.
But it’s not the only way to build muscle. For building up biceps there’s no better option than the dumbbell biceps curls. But not everyone has access to a gym after all and there are those with no equipment at home workouts to help promote growth.
So, what’s to be done? Body weight exercises that’s what. If you’re looking to blow up your arms, then try these body weight exercises to great effect. Using bodyweight exercises gives you the chance to see effective growth while also working with exercises that are a bit easier on those joints. By not feeling so strained with weights, bodyweight exercises allow you to focus on certain things like mind-muscle connection while also seeing great gains.
Let’s take a look at these bodyweight exercises and see just what’s up with them. For you to abandon weights on certain days will take some convincing but we are sure with these bodyweight exercises that you will be more than willing to at least try.
Benefits Of Bodyweight Exercises
Knowing the benefits of bodyweight exercises can go a long way, especially as you look to see the most effective gains possible for functional or sport specific movements. The benefits may be enough to convince you to put these into your routine to see great gains to muscle growth and other important workout factors.
Related: 5 Bodyweight Exercises To Build A Ripped Chest
Benefits of bodyweight exercises include:
Full body workout: Most bodyweight exercises require your full body and many muscles to actually get the most out of that exercise. This will culminate in a nice full body workout.
Better mind-muscle connection: With bodyweight exercises you start to develop better mind-muscle connection which will greatly enhance those lifts once you go back to weights.
Helps with flexibility: Focusing on just the movement will enhance flexibility and allow better range of motion since you no longer have to deal with weights restricting you.
Can be done anywhere: Bodyweight exercises can be done anywhere! You don’t have to worry about a gym or weights or anything since these can be done anywhere and at anytime for your convenience.
3 Bodyweight Exercises For Powerful Back & Arms
Let’s take a look at 3 great bodyweight exercises that can work to enhance those gains. Knowing the right exercises to try and perform can go a long way and with the right approach, you can produce powerful back and arms for the best results possible.
1. Towel Pull-Ups
Normal pull ups are great for tightening up and strengthening the upper body. Pull ups alone can be great for building up the lats and the arms as well. The towel pull up variation, however, targets not only your arms but also increases grip strength which is going to translate over to your lifts when you’re able to get into the gym. Greater grip strength means hauling greater weight and are one of the intangibles that should be mastered.
This is a challenging exercise in that it targets and requires strict grip strength but also really works those muscles. It may look easy, but at first attempt, you will feel like you need to put in more work. But it will come in time.
Perform this as you would a traditional pull-up but grab that towel and rely on your grip strength to take you all the way.
2. Dips
The dips are a bodyweight exercise that was promoted strongly by bodybuilding guru Vince Gironda back in the day. While he utilized the exercise primarily to build up his chest, dips can also help to build up the arms including the biceps, triceps, and shoulders. If you’re looking for an exercise for multiple purposes then dips are certainly right up your alley.
There are good variations to perform with dips and this will determine if you are targeting your chest or triceps. While your grip strength is important with dips, it is more a matter of stability and here is where your core will come into play big time. Really engaging the core and making sure you stay as stable as possible will go a long way and you will see those arms increase in size and produce more power.
Related: Want The Ultimate Upper Body? Dips And Pull Ups Are The Trick
3. Diamond Push-Ups
Push ups can target multiple muscle groups including the back, core, chest, and triceps. But strength training is all about challenging yourself and if you’re looking to perform more difficult push ups then the diamond variation is a great option. The added stress of the position will mean challenging the muscles so more growth is possible.
These are great as a stand alone exercise to challenge both your chest and triceps, but what you will find with these are an effective end of workout punisher on those push days. Working your triceps and chest on the same day makes sense given the nature of the pushing movement. But in efforts to increase strength and power in your arms, working to explode up as you perform this exercise can go a long way.
Wrap Up
Using bodyweight exercises in your routine can be a game changer and allow you versatility in those workouts. With the right approach, you can better tackle anything that comes your way and knowing the right steps can better prepare you for what can come. Placing these exercises above into your routine is something to not take for granted for what they can do so look into boosting those bodyweight workouts today and give yourself the best chance at improving strength and power in your back and arms.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Blessing Awodibu Answers: What Is The Fastest Way To Build Lean Muscle Mass?
Blessing Awodibu details the important rules for building mass monster size as efficiently as possible.
If you are an aspiring bodybuilder or perhaps just inspired by the Men’s Open pro bodybuilders of today – you probably want to put on massive size. Gaining weight seems like it would be easier than losing it. But when it comes to building lean muscle mass on a massive level – it can be quite a challenge. That’s why Blessing Awodibu, a pro bodybuilding mass monster that is currently catching attention, shared some key tips on how to effectively build lean muscle as fast as possible. In our latest GI Exclusive, Blessing Awodibu explains the do’s and don’ts for building lean muscle mass big and fast.
Most bodybuilding fans are familiar with the basic cycle of bodybuilding prep. There’s a bulking phase and a cutting phase. During bulking, a bodybuilder tries to put on as much mass as possible. Then closer to the competition, they cut down to sculpt that muscle mass into lean and conditioned mastery.
In today’s day and age of bodybuilding, size means everything. Men’s Open bodybuilders come in at a minimum of 250 pounds with some pushing towards 300 pounds. Needless to say, these guys are truly massive. So if you’re a bodybuilder looking to do the same – how do you build up that much size?
We asked Blessing Awodibu what was the most efficient and fastest way to build muscle mass. The answer might not be the kind of short cut people are looking for – but it’s insightful advice that can help you avoid some serious mistakes. Blessing immediately confirms that there is no “fast” way to build mass. It takes hard work and consistency.
Of course, you can build mass more effectively if you follow some key tips. The most important one being the kind of food you eat. Some bodybuilders pack on junk food into their bulking meal plans. Basically, they’ll eat anything to build up the pounds. But this also brings in lots of fat build up. When the cutting phase comes down the road – this makes for a bigger challenge.
That’s why Blessing Awodibu stresses the importance of eating clean foods. No sugary food. No salty food. No deeply fatty foods. He sticks with the traditional bodybuilder diet of chicken and rice. Sometimes steak and rice. He stays consistent no matter how mind numbing it can become. Building up lean mass as a bodybuilder is part of the job. It’s work. It’s not supposed to be “fun” or “tasty” all of the time.
Blessing Awodibu also shares some tips on how to make sure the mass you are building is muscle and not fat. How do you build mass monster muscle without becoming too soft? Blessing swears by fasted cardio. He says it’s the most important trick to making sure your muscle builds lean and not puffy.
Bodybuilding often de-emphasizes cardio. Doing too much can burn off the muscle you’ve been trying so hard to build. It also is extremely unpleasant to do cardio when you are carrying over 250 pounds of muscle.
Regardless, Blessing Awodibu (among other top tier bodybuilders) stress how important it is to stay on top of not just cardio – but fasted cardio. This brings in the most benefits for your time. It also ensures when you are bulking that it’s mostly muscle and not tubby fat.
You can watch Blessing Awodibu go into more detail about his exact tactics in our latest GI Exclusive interview segment above.
2022 New York Pro Results
Blessing Awodibu wins the 2022 New York Pro!
The 2022 New York Pro was next up on the schedule this season. Aside from the Olympia and Arnold classic, the New York Pro might be the biggest show over the course of the year. There were nine divisions fighting for titles on Saturday at the Marriott at Glenpointe in Teaneck, NJ. In the end, it was Blessing Awodibu highlighting the show with a victory in Men’s Open.
Awodibu came into the show as the favorite after winning the Indy Pro just last week. This was his return to the stage and now, he was looking for redemption at the NY Pro, where he finished sixth in 2021. There was a late shakeup as Indy Pro runner-up Charles Griffen decided to pull out of the event on Friday.
Sadik Hadzovic also returned to the stage in New Jersey after his Men’s Physique victory in Men’s Physique. Despite already holding a ticket to the Olympia, Hadzovic wanted to prove that he is ready for the biggest stage. Lauralie Chapados was victorious in Bikini while Neil Currey won Classic Physique.
The full results from the show have been announced. There were a total of nine divisions present during the New York Pro. Checkout the full breakdown from each event along with the official scorecards from the night.
2022 New York Pro: All Division Winners
Men’s Open: Blessing Awodibu
Classic Physique: Neil Currey
Men’s Physique: Kyron Holden
Men’s 212: Noel Adame
Women’s Bodybuilding: Donna Salib
Women’s Physique: Natalia Abraham Coelho
Bikini: Lauralie Chapados
Figure: Jossie Nathali Alarcon Becerra
Wellness: Sunny Andrews
2022 New York Pro Breakdown
Men’s Open
First Place – Blessing Awodibu
Second Place – Andrea Presti
Third Place – Maxx Charles
Fourth Place – Theo Leguerrier
Fifth Place – Justin Rodriguez
Men’s Physique
First Place – Kyron Holden
Second Place – Alexander Toplyn
Third Place – Sadik Hadzovic
Fourth Place – Jeremiah Maxey
Fifth Place – Ramses Rams
Classic Physique
First Place – Neil Currey
Second Place – Alexander Westermeier
Third Place – Camilo Diaz
Fourth Place – Ruben Stouth
Fifth Place – Dancovea Anderson
Men’s 212
First Place – Noel Adame
Second Place – Sung Yeop Jang
Third Place – Abdullah Alsaif
Fourth Place – Derik Olsan
Fifth Place – Enmanuel Rodriguez
Women’s Bodybuilding
First Place – Donna Salib
Second Place – Stephanie Flesher
Third Place – Michelle Jin
Fourth Place – Keisha Oliver
Fifth Place – Saqweta Barrino
Women’s Physique
First Place – Natalia Abraham Coelho
Second Place – Ji Hye Lee
Third Place – Alex Hall
Fourth Place – Amanda Peles
Fifth Place – Orlandina Balin
Bikini
First Place – Lauralie Chapados
Second Place – Elisa Pecini
Third Place – Janet Layug
Fourth Place – India Paulino
Fifth Place – Erin Stern
Figure
First Place – Jossie Nathali Alarcon Becerra
Second Place – Tereza Linhartova
Third Place – Ericka M. Morgan
Fourth Place – Courtney Jacobs
Fifth Place – Yelena Larina
Wellness
First Place – Sunny Andrews
Second Place – Kassandra Gillis
Third Place – Jasmine Payne
Fourth Place – Judian Winston
Fifth Place – Rafaelle Zen
Official Score Cards
Coming soon!
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB New York Pro 2022. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.
Jay Cutler Believes ‘People Need To Stop’ Discussing A Return For Phil Heath: “He’s Not Coming Back”
Jay Cutler recent discussed the idea of Phil Heath returning to the stage.
Jay Cutler continues to be vocal about all things bodybuilding — including steroid use, history, and now the potential return of Phil Heath. Fans have been hoping that Heath makes his way back to the stage but to this point, it seems unlikely. Cutler agrees with that notion and believes people need to stop discussing it.
Cutler burst onto the scene in the early 2000s and reached the pinnacle of the sport in 2006. He was able to end Ronnie Coleman’s streak of eight consecutive Olympia victories with one of his own. Cutler won four of five Olympia titles beginning in 2006. In 2011, Cutler was taken down by Heath and this began a stretch of seven straight victories.
There have been talks of Heath coming back to the stage in hopes of reaching 10 Olympia victories. He continues to show a shredded physique in the gym, giving fans some hope of a return. On a recent episode of Cutler Cast, Milos Sarcev joined Cutler for a conversation.
Jay Cutler on Phil Heath: “He’s Not Coming Back”
Jay Cutler was a fan of Phil Heath from the moment he burst onto the scene. Heath caught his eye early and he knew he would be a champion.
“when you saw Phil Heath in 2005 or 2006 when he won the USA, did you say, ‘this guy is going to be Mr. Olympia.’ I called McGuff and I said, ‘this guy is going to win Olympia’, McGuff was like ‘okay’. I told Chris Aceto that same thing and he said ‘no shot Phil Heath will win Mr. Olympia,’” Cutler said.
Cutler was right as Heath went onto win the competition seven times. At 42 years old, he remains in what looks like championship shape but Cutler believes that he is now making a return.
“Like Phil Heath, he’s not coming back. Phil is in a good place. People just need to stop.”
In all sports, there are discussions on how different players would perform in a certain era. There are many that believe Babe Ruth would not be able to play in today’s MLB or LeBron James would not fare well in the 80s and 90s. Bodybuilding is no different.
Jay Cutler recently discussed the topic of how he would perform against six-time Olympia champ Dorian Yates.
“It’s like comparing me to Dorian, or how would I have done against Dorian Yates. You know when they post the pictures up, they say, ‘oh what would he have done against this guy or that guy’, I stood next to Ronnie Coleman bro. There’s nobody harder to stand next to than Ronnie Coleman in my opinion.”
This is all speculation from Jay Cutler as he does not have a definite answer on the future of Phil Heath. What we do know is that Cutler does not like to discuss hypotheticals about different bodybuilders and their status against one another.
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