Tag: Bodybuilding
A Complete List Of Winners From Classic Physique Olympia
Photo via @dannyhester Instagram, @breonma Instagram, and @cbum Instagram
All of your winners of the Classic Physique division at Mr. Olympia.
Mr. Olympia is that event fans and competitors look forward to every year. This bodybuilding event is the premiere example of physical specimens, a real test of who has worked the hardest all year to build, sculpt, and tone their physiques into shredded beings. Athletes from all around flock to this event to walk amongst the best in order to hoist that Olympia trophy high.
While most people always hear of the overall Men’s Open winner, there are plenty of other events that occur with plenty of competitors seeking the top prize. The Classic Physique division is one of them. This event may not see as many athletes competing as the Men’s Open, but these bodybuilders work tirelessly to see those results they want most.
Below is a list of winners for the Classic Physique division at Mr. Olympia. What you will find is a short list with repeat winners given that these athletes put everything they have into making this event as great as possible.
Classic Physique Olympia Winners
Danny Hester – 2016
Breon Ansley – 2017 & 2018
Chris Bumstead – 2019, 2020 & 2021
Danny Hester – 2016
Danny Hester was the inaugural winner of the Classic Physique division at Mr. Olympia setting the precedent for future winners to follow. His desire for bodybuilding came as a passion for individual sports and from there, it grew into something he loved, crafting and sculpting his physique. Winning a number of competitions and kicking things off for the Classic Physique division made him a real force in the bodybuilding community and his passion for the sport still remains strong.
Related: Every Winner Of The Arnold Classic Bodybuilding Show
Breon Ansley – 2017 & 2018
Breon Ansley is next in line and took the next two titles for the Classic Physique division. Always athletic growing up, this pro bodybuilder actually had a football scholarship to Iowa State as a defensive end, but as many have experienced, an injury forced him to stop. Through this, however, he found bodybuilding and began competing , finishing highly and establishing himself in the bodybuilding community. His two back to back wins cemented for him that he was capable of competing with the best.
Chris Bumstead – 2019, 2020 & 2021
Chris Bumstead seems to be unstoppable at the moment, given that he has won the last three titles in the Classic Physique category at Mr. Olympia. Weightlifting at a young age, it is no surprise that he loves bodybuilding and is willing to do what it takes to see serious gains. Plus, with guidance from pro bodybuilder, Iain Valliere, he has the best advice at his disposal. Since earning his pro card at age 21, Bumstead has continued to impress and is certainly one to keep an eye out for moving forward. After a couple of runner-up finishes to Breon Ansley, he has since taken the throne and is looking to continue his dominance in years to come.
Classic Physique Division
In 2016, Mr. Olympia expanded to include the Classic Physique division. Following certain rules and regulations is what separates this out from other events at Mr. Olympia, but expanding allowed for more competitors to want to compete given that a better opportunity to win was possible. Plus, it only brings more attention on the sport which is always a good thing.
Related: Every Winner Of The New York Pro Bodybuilding Show
2022 Mr. Olympia
The 2022 Mr. Olympia contest will be held in Las Vegas, Nevada from December 15-18 in what will be an exciting event. As fan favorites and some new up and comers seek to be the best, it will surely be an exciting event to watch and look out for come this winter.
Wrap Up
Mr. Olympia is a great event full of amazing bodybuilding action but what you will find is that these competitors are always looking to be the best. The Classic Physique division is a great category that has seen repeat winners but lends itself to the hard work of these three competitors thus far. Who knows where this event will go in the future or if one of these winners so far will continue to be dominant for years to come.
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 Danny Hester Instagram, Breon Ansley Instagram, and Chris Bumstead Instagram
PNBA Elite Pro Cliff Higgs Shares How to Drop Belly Fat Fast
Image via Instagram @beautbodiesfitness_pro_pnba
INBA Australia pro Cliff Higgs shares how to drop belly fat.
Dropping belly fat is a struggle many faces, especially men. Women store the most fat in their hips and thighs, while men store the most fat in their abdominal region. When men lose body fat, the last place they lose it is their stomach. It’s common for men to be lean everywhere but around their waist. Professional Natural Bodybuilding (PNBA) INBA Australia athlete Cliff Higgs shared tips to reduce belly fat.
In a recent Instagram (IG) post, Higgs disclosed how to get rid of belly fat. He’s a Natural Olympia amateur winner and silver medalist Natural Olympia pro competitor. At 2019 Natural Olympia, Higgs won the amateur 40s-plus, 50s-plus categories and overall Master’s gold medals in Men’s Physique. That qualified him for a PNBA pro card, winning second place in the Masters Physique division the following day. In the IG post, he stated the following commentary below to drop belly fat:
“Probiotics
Some strains of probiotics have shown to be particularly effective at helping reduce belly fat in individuals who are already living with obesity.
Probiotic foods include fermented ingredients like Kombucha, yogurt, kefir, tempeh, kimchi, and pickles.
Fats high in monounsaturated fat
Diets high in monounsaturated fatty acids may help reduce belly fat and help with weight management.
Limit your intake of refined carbs
Limiting your total carb intake or swapping refined carbs for whole grains could help reduce belly fat and support weight loss.
In fact, several studies have shown that eating more whole grains is associated with decreased body weight and belly fat. More specifically, studies show that low carb diets may help reduce visceral fat and belly fat in some people.
Limit sugary drinks
These drinks are also generally loaded with fructose, which has been linked directly to weight gain and increased belly fat.”
More Dropping Belly Fat Tips From Higgs
Cliff Higgs said that adding eggs to your diet will help you drop belly fat because eggs are high in protein and help you feel satiated while low in calories. In addition, Higgs claims that a study of almost 24,000 people found that daily egg consumption was linked to a lower risk of abdominal obesity.
In addition, Cliff Higgs says that eating some oily fish and MCT oil is also beneficial. According to him, omega-3 fatty acids are tied to less belly fat, and MCT oil can boost energy expenditure and aid fullness. In addition, MCT oil can help reduce waist circumference and weight loss. Higgs also suggested quitting alcohol and that heavy alcohol consumption contributes to weight gain, especially in your gut.
You can see Cliff Higgs’ full IG post below.
Losing Body Fat as a Natural Bodybuilder
Besides Cliff Higgs, many other natural bodybuilders have weighed in on their strategies for weight loss and body fat reduction. For example, 2021 INBA PNBA Iron Gladiator and INBA PNBA Clash of Titans champion Jordon James says that fasted cardio is the secret sauce for weight loss. Furthermore, 2021 INBA Natural Olympia Body Quest champion Laura Guzman lost 130 pounds through carb cycling. And Marc Cheatham affirms that a “calorie is a calorie,” even if it’s healthy food.
Follow us on Instagram, Facebook, and Twitter for more pro natural bodybuilding fat loss tips!
Breon Ansley Deep Into Training For Tampa Pro With Huge Arm Day
Breon Ansley is looking to win the Tampa Pro and gain momentum into the Olympia.
Breon Ansley is a former two-time Classic Physique Olympia champion. He is currently preparing to compete in the Tampa Pro and put together a massive arm day during one of his training sessions.
Ansley has finished third in each of the last two Olympia competitions. In 2019, he saw his two-year win streak come to an end at the hands of Chris Bumstead. Most recently, Ansley finished fourth at the Arnold Classic and was unhappy with his performance.
Classic Physique is a division that is gaining popularity and seeing many elite athletes emerge. Ansley is still at the top of his game and wants to show it off on the biggest stage once again. Before this happens, Ansley is looking to win the Tampa Pro and is full or dedication and motivation.
“I’m trying to win this damn thing this year.”
Below, you can find a full guide through Breon Ansley’s arm workout, along with some tips from the champion himself.
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Breon Ansley Arm Day
Machine Triceps Extensions
Rope Pressdown
Overhead Rope Extension
Dip Machine
Dumbbell Kickback
Alternate Dumbbell Curl
EZ-Bar Curl
Hammer Curl
Breon Ansley took down this workout at the legendary Gold’s Gym in Venice, CA. Ansley begins the video by explaining how it is important to focus on recovery and training smart.
“Be careful, guys, with everything. Be careful but be smart. Train smart. Train hard but train that ass to be smart so you can come in here the next day and the next day and the next day and the next day. Who cares about what you’re doing for that one damn day if it puts you out?”
Triceps Training
Breon Ansley begins his workout with machine tricep extensions, the first of five consecutive triceps exercises. This is the way Ansley likes to train arms so you have a constant pump in the muscles targeted.
“I like to train triceps all in one and then start with the biceps. I don’t like to mix up, some guys like to do biceps triceps, biceps triceps and alternate like that. I don’t like to do that because you lose the blood flow, you lose the pump, in between moving one muscle group to the next.”
Ansley moves onto rope pressdowns. He reveals that he likes to use the rope because it allows for his hands to turn out for a better contraction of the muscle. Ansley continued with the rope but with a different movement during overhead tricep extensions.
The final exercise of the tricep portion of the workout was weighted dips. Ansley performed sets with a 35, 40, and 50-pound dumbbell.
“Anytime you’re doing any tricep exercise the is extended over the head, you are working on the short head of the tricep. That is the shorthand in here. Anytime you are pressing something down, doing a pressing movement like we did here, you are working on the long head.
“Remember, the tricep has three heads. The short head, long head, and medium head. That is going to make the arm look that much bigger…make sure you have great tri’s.”
Biceps Training
Breon Ansley focused on triceps over the course of this workout and believes that they are sometimes overlooked. To begin his short stint on biceps, Ansley hit alternating dumbbell curls. He began with 45-pound weights and eventually moved up to 50 pounds.
“I was twisting it at the top to get a little bit more of your inner bi here. Now, we’re going to go outer half…We’re going to hit this more with an outer grip. Obviously, we’re going to hit the brachialis here, for the thickness of the bicep, with the hammer curls, which is one of my favorite exercises.”
Ansley continued with EZ-bar curls and hammer curls to finish out the workout. He admitted to favoring hammer curls because he is strongest while performing them. Ansley began with 55-pound dumbbells before making his way up to 75 pounds.
““If you isolate it, keep the shoulders back and down, and keeping this hinge here, kind of like a drag curl…same principles.”
Breon Ansley is focused on the Tampa Pro and gaining momentum heading into December. After falling back a bit in recent competitions, Ansley looks determined to show that he is still one of the best competitors in Classic Physique.
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2022 New York Pro Preview & Full Competitor List
The 2022 New York Pro is just a few days away and there is now a full list of competitors!
The bodybuilding season rolls on with another big-time competitor coming on Saturday. Just one week after the 2022 Indy Pro, some of the best competitors in the world will return to the stage during the 2022 New York Pro. This is considered one of the biggest shows of the year, outside of the Arnold Classic and Olympia. The competition will take place at the Marriott at Glenpointe in Teaneck, NJ.
There are a total of nine divisions that will be present at the New York Pro. Once again, this will be headlined by Men’s Open. Indy Pro champion Blessing Awodibu will make a quick return to the stage as one of the favorites to win the competition. Maxx Charles will also return after a third-place finish in Indianapolis, along with Justin Rodriguez.
We will get into the Men’s Open competitors below but there are other elite names ready to take the stage. Sadik Hadzovic made his return to the stage and earned Olympia qualification after winning the Pittsburgh Pro. He will take the stage once again in New Jersey. Bikini is a growing division in bodybuilding and there will be no shortage of talent this weekend.
Lauralie Chapados has taken over as one of the two best competitors in the division, along with Olympia champion Jennifer Dorie. Chapados will look to earn another victory during the NY Pro. Janet Layug finished third in Pittsburgh and will look to challenge Chapados, who took home the title in this competition.
The Men’s Open division will once again be headlined and feature some elite names looking to stay in championship shape. Below, take a look at some of the top competitors to watch during the NY Pro.
Blessing Awodibu
Blessing Awodibu entered the Indy Pro as one of the favorites to win. After showing up in his best shape, Awodibu might be the clear-cut favorite to win once again in New Jersey. This is a show that Awodibu will take personally after a sixth-place finish in 2021. This is when Awodibu’s rivalry with Nick Walker, 2021 NY Pro champion, began. Awodibu will now have a chance to avenge his performance last season and do it at his absolute best.
Maxx Charles
Maxx Charles was considered one of the top competitors in Indianapolis but was jumped by Charles Griffen on the score card. Charles finished third in Indy and without Griffen in the lineup, Charles might considered the favorite to challenge Awodibu. It is amazing to see how it changes week to week and this is a chance for Charles to learn from his performance last week and enjoy a quick turnaround.
Justin Rodriguez
Justin Rodriguez is one of the competitors who is looking to reach his potential. It began at the Arnold Classic, where he looked impressive during prejudging. He fell during the finals and this happened once again in Indy. Rodriguez and Awodibu were expected to finish at the top but Rodriguez fell to fourth when it was all said and done. With many of the same competitors returning to New Jersey, Rodriguez will look to make some necessary improvements on stage.
Dorian Haywood
Dorian Haywood finished fourth at the Indy Pro last year but took a step back this time around. He finished sixth in Indianapolis last week. Haywood competed five times in 2021 and it looks like he is staying busy once again. If there is a tier of competitors looking to take a step forward, Haywood is leading the charge. He has experience in this show, which was another fourth-place finish last year.
Slavoj Bednar
Slavoj Bednar is improving year to year. He competed twice in 2021 with a top-10 finish at the Chicago Pro. In Indy, Bednar finished eighth and will have a chance to improve on his position. Bednar does not bring the massive size of other competitors but he has great symmetry and conditioning on stage.
2022 New York Pro Competitor List
Men’s Open
Blessing Awodibu
Paul Baker
Slavoj Bednar
Maxx Charles
Ross Flanigan
Douglas Fruchey
Dorian Haywood
Peter Klancir
Theo Leguerrier
Bruce Noite
Emir Omeragic
Andrea Presti
Justin Rodriguez
Joji Sekine
Mariusz Tomczuk
Classic Physique
Dancovea Anderson
Paul Baker
Maurice Burgess
Tommy Clark
Luis Colon
Neil Currey
Camilo Diaz
Jeong Hyun Kim
Kenneth Silcott
Derrick Simmons
Ruben Stouth
Anthony Venterosa
Alexander Westormeier
Junyoung Yoon
Men’s 212
Noel Adame
Abdullah Alsaif
Steve Benthin
Peter Castella
Arturo Cotto
Yumon Eaton
Asante Gibson
Michael Gillotti
Sung Yeop Jang
Derik Olsan
David Robinson
Enmanuel Rodriguez
Men’s Physique
Chidube Anene
Bryan Blackman
Riccardo Croci
Daniele D’Onofrio
Sadik Hadzovic
Brett Mario Jackson Jr.
Minsu Kim
Burak King
Jeremiah Maxey
Kelvin Morel
Bruce Nolte
Geobanny Paula
Kenny Privet
Ramses Rams
Mark Robinson
Steven Rogers
Adrian Thomas
Damar Turner
Women’s Bodybuilding
Saqweta Barrino
Michelle Brent
Gisela Nunes Chan
Stephanie Fisher
Michelle Jin
Keisha Oliver
Pauline Nelson
Donna Salib
Wendy Sanchez
Women’s Physique
Idaliz Alvarez
Natalia Abraham Coelho
Ji Hye Lee
Kristyn Lia
Angela Noury
Amanda Peles
Renee Reefschlaeger
Heidi Worrell-Osborne
Bikini
Lauralie Chapados
Sara Choi
Jessica Nicole Dollas
Liana Giannamore
Karens Gonzalez
Elizabeth Jensen
Tae Rin Kim
Janet Layug
Liana Martinez
Ruth E. Montes
Cristina Pacillo
Ji Bin Park
India Paulino
Elisa Pecini
Thirza Quintana
Lexus Redmond
Kerri Jeanne Simas
Erin Stern
Francesca Stoico
Nadia Szymanowicz
Allison Testu
Figure
Jossie Nathalie Alarcon Becerra
Desmone Black-Thompson
Sh’Nere Mattise Deas
Eda Greene
Mandy Harbin
Courtney Jacobs
Yelena Larina
Tereza Linhartova
Georgina Lona
Nancy Lozano
Ericka M. Morgan
Jennifer Nazem
Larissa Penaloza
Christina Rosa
Ashley Soden
Wellness
Sunny Andrews
Madison Luna
Jasmine Payne
Judian Winston
Rafaelle Zen
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Squats: The Ultimate Mass-Building Exercise
Everything you need to know about this lower body building exercise.
If you’ve seen the movie Generation Iron or hung around this site for a few minutes, you should already understand that if you truly want to build a lean, muscular and powerful physique then you absolutely MUST train legs. You must train them intensely and consistently if you want to build a legendary physique that others will envy. Fortunately, there’s a single exercise that is the be all and end all to not only lower body development, but the entire body in the squat.
Whether you’re trying to shed fat or build muscle, no other exercise works better at targeting and developing the quads, hamstrings, and glutes in one single solitary movement. Most leg exercises target one muscle in the upper leg. Leg extensions hit the quads. Leg curls isolate hamstrings. But nothing secretes more testosterone and growth hormone than squats. They target the quadriceps, hamstrings, glutes, calves, even hips and lower back for a really nice and effective exercise able to build real strength and size.
Squats will also help you shed fat. How, you ask? Well, in order to burn body fat we must remember the three important keys: cardio, diet, and maintaining fat-burning muscle. The legs hold most of the body’s musculature. The more muscle you have, the more calories you burn when you’re resting. Squats truly develop and work the entire body. Squats have long held the title of being a total body exercise, the king of all exercises, and one that has become a staple in many lifters routines.
Let’s take a look at the squat and see what makes this exercise so great. We’ll talk about what it is, what muscles get worked, the benefits of it, and how best to perform it so you see only the best gains possible as you look to boost your overall health and performance.
What Is The Squat?
Squats are a fantastic compound exercise used to build muscle and improve power while also working for a host of other benefits. What you will find is an exercise with tons of variations that can impact you in a variety of ways. Used with a barbell, this strength building exercise has become a staple in many lifters’ routines and is one of the big three lifts associated with powerlifting.
Related: A Definitive Guide To Improving Your Squat
Muscles Worked
Squats will work those lower body muscles so you see great gains, however, what you will find is that your quads will get a lot of action. Other top muscle groups worked include your hamstrings, glutes, calves, hips, lower back, and core, since this is needed to enhance stability and offer support as you drive through your feet.
Benefits Of Squats
The benefits of squats can help take your gains to the next level and knowing what these can do for you can go a long way when looking to optimize your strength and performance.
Benefits of squats include:
Stronger lower body: Build those muscles in your lower body and work to capitalize on strength while increasing size (1).
More power: Given the power and explosiveness required with this movement, you will find this can increase sport specific and functional movements when it comes to needing the right amount of power (2).
Improve stability: With this lift, you will improve stability and get the most out of balance while feeling supported (3).
Help with posture: Squats can help with posture by working to improve your spine alignment and giving you great gains when it comes to overall support and stability.
Plenty of variations: Squats have tons of variations that you can try that will work to offer variety in your workouts while still increasing strength and size.
Related: How To Alleviate Lower Back Pain After Squats
How To Perform Them
Knowing how best to perform this exercise is important as you look to capitalize on form so you see the best gains possible. With the right form, your greatly reduce your risk of injury and unwanted soreness.
Here are the steps for performing squats:
Begin with your feet shoulder width apart. Make sure the bar is resting on the top of your shoulder blades and not the top of your spine. Your hands should be slightly wider than shoulder-width apart.
As you brace your core, maintain a neutral spine and bend at the knee, giving yourself stability before unracking.
Unrack the bar and when ready, lower to the ground. Keep your weight centered and heels on the floor.
Keeping solid form, push up to the starting position, driving through your feet to get the most out of your power.
Repeat for your desired number of sets and reps.
Key Points to Remember
Keep time under tension. Don’t rush the exercise. You want to soak up the pain and soak up the burn so that the muscles can get hit efficiently and effectively.
Keep the lower back straight and look straight ahead. Looking up or down will cause rounding in the back which can lead to injury.
Squat till your thighs are parallel or slightly below parallel and ensure that your knees are kept behind your toes to ensure that stress is kept away from your knees.
Wrap Up
Squats are one of those exercises that you need to see in your routine in order to get the most out of your training and performance. With the right number of sets and reps, and this placed strategically into your routine, you will find this exercise is one to take advantage of as you seek the best for your gains.
Editor’s Note: Some of this information above was shared with us by Geo Chang, a NASM Certified Personal Trainer and Nutritionist whose mission is to educate and empower his clients to live healthier and happier lives. Geo has a Bachelor’s Degree in Nutrition/ Biochemistry and is RD eligible. Geo Has maintained a thriving practice in New York City and brings the triple threat of education, experience, and passion to health & fitness for his clients.
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
References
Kubo, K.; et al. (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Chiu, L.; et al. (2011). “A Teaching Progression for Squatting Exercises”. (source)
Chandler, T.; et al. (1989). “The effect of the squat exercise on knee stability”. (source)
Matias Scopinaro Showcases Sensational Natural Bodybuilding Back Transformation
Image via Instagram @mati.scopinaro
Argentinian INBA PNBA athlete Matias Scopinaro showcases jaw-dropping back transformation after 13 years of natural bodybuilding.
Building a shredded back will vastly improve your physique. A muscular and ripped back will help you with daily tasks, stabilize you on the barbell bench press, and enhance your V-taper. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Matias Scopinaro went to social media to display a spectacular transformation picture of his back after 13 years of natural bodybuilding.
Matias Scopinaro is an INBA PNBA competitor from Argentina. He’s a 3x Natural Olympia competitor and earned a spot in the top 10 in the Classic Physique at 2021 Natural Olympia. And Scopinaro hasn’t been shy about his strong views on drug use in natural bodybuilding.
On April 13, 2022, Matias uploaded an amazing 13-year back transformation photo on Instagram (IG). Scopinaro stated (translate to English):
“13 years difference.
Without stopping, focused and always trying to progress a little more every day. Constancy and patience always win the race.
The results come when you stop thinking about instant gratification and see the path as a lifestyle, without passion nothing is worth it. When you enjoy the way the results come, it is inevitable. I see these two photos and I project myself into the future… what will the next version look like 13 years from now?
Forget the cheap shortcut, do things right, stick to it over time, and you’ll be amazed at what you’re capable of achieving naturally.”
You can see his full transformation photo and caption on IG below.
Natural Bodybuilding Prohibits Drug Use
Natural bodybuilders rely on well-thought-out structured plans to build the best natural body. The INBA PNBA league vets every contender through the World Anti-Doping Agency (WADA) drug-testing standards. WADA is an elite drug testing standard for professional athletes. The INBA PNBA’s mission is to provide a platform for bodybuilders to compete in a fair and safe environment. Athletes who fail a drug test will be stripped of their title and placed in the Hall of Shame.
Natural Bodybuilding Training
The training for natural bodybuilders will differ from bodybuilders in leagues that don’t test for drugs. Of course, doping enhances your physique to allow it to build unnatural amounts of muscle. And performance-enhancing drugs gives you the capability to lift a weight that otherwise wouldn’t be possible. So natural bodybuilders train differently than bodybuilders using PEDs. For example, PNBA Men’s Bodybuilding competitor Peter Cichonski does his workouts outside to take advantage of the sun’s natural light.
Moreover, natural bodybuilders won’t be able to train with as much volume since recovery is imperative for muscle growth, and steroid users recover faster between workouts. As a result, some natural bodybuilders don’t train any more than four days a week to allow their bodies ample time to recover. However, their training intensity is still high, and many INBA PNBA athletes still train with a decent volume.
Check out PNBA figure champion Alondra Chatman’s bodybuilding workout to build a ripped back.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!
2022 Musclecontest Ireland Pro Results
Robert Taylor wins Men’s 212 at the Musclecontest Ireland Pro!
The 2022 Musclecontest Ireland Pro took place over the weekend and was highlighted by the Men’s 212 division. This gave competitors a chance to earn a trip to the 2022 Olympia. Robert Taylor came out victorious and will have a chance to compete on the biggest stage in the sport.
Taylor was able to pickup his first victory in his only competition of 2022. Last season, Taylor appeared on stage twice. He finished ninth during the Europa Pro Championships and eighth at the Yamamoto Cup Pro. Now, Taylor has earned a trip to Las Vegas to compete at the Olympia in December.
Derek Lunsford was able to pull off an upset of Shaun Clarida during the 2021 Olympia in the 212 division. Clarida has since made the jump to Open Bodybuilding and earned a spot at the Olympia after his victory at the 2021 Legion Sports Fest Pro.
The full results from the small show have been announced. Check out the full results, along with the official score card, from the 2022 Musclecontest Ireland Pro!
2022 Musclecontest Ireland Pro Breakdown
Men’s 212
First Place – Robert Taylor
Second Place – David Henry
Third Place – Pasquale D’Angelo
Fourth Place – Giuseppe Zagarella
2022 Musclecontest Ireland Pro Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB 2022 Musclecontest Ireland Pro. 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.
Calum Von Moger Received Spinal Surgery Following Fall From Second Story Window, Currently In Stable Condition
Calum Von Moger is recovering from surgery to fix fractures in his spine.
It is nearly two weeks after Calum Von Moger suffered a fall after jumping out of a second story window. Now, he is in stable condition after undergoing spinal surgery to fix fractures in his back, according to the New York Post.
Von Moger was in a coma following his fall because of free fluid in the brain and swelling. Doctors believed it was dangerous to pull him out of this coma because of the trauma that was suffered. After the fall, Von Moger received a large number of cuts from the glass and suffered spinal injuries due to the impact. He was rushed to the ICU where he spent time before surgery.
According to the report, Von Moger is in stable condition but has a long road of recovery ahead. He is not paralyzed to this point and will require a large amount of physical therapy to be able to get strength in his spine.
The Journey of Calum Von Moger
Calum Von Moger earned his pro card in bodybuilding in 2020 but has not competed in a show to this point. The 31-year-old had allegedly been battling an issue with methamphetamines following a troubled past.
Von Moger suffered a bicep tear that almost ended his career. He was also arrested following a road-rage incident where he threatened another driver with a weapon in Melbourne. Following his legal troubles, Von Moger shared an Instagram post where he apologized for his actions and vowed to become a better person and work toward recovery.
“All I care about is that I learn from my mistakes and become a better person. I’m trying my hardest to stay strong but I have my days too,” von Moger said in an Instagram caption.
Calum Von Moger is a former NPC Mr. Universe champion. This is a show that he was able to win in 2018 after suffering a torn quad. He has battled adversity over the course of his career and will have to do it once again. This is a developing story and Generation Iron will continue to provide updates on the status of Calum Von Moger.
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How To Increase Testosterone Naturally For Explosive Gains
Boost those T levels naturally and see great gains!
When it comes to building quality muscle, the devil’s in the details. So many people focus simply on lifting heavy weight as if that was the only ingredient needed to attain bodybuilding greatness. Sure, it’s an important component and has a ton of different benefits, but it shouldn’t be your sole focus in building up your physique.
Nutrition is also an important factor to be on top of, but even more than that the production of testosterone is important to excel and grow muscle. A lot of newbies and even some experienced lifters think the only way you’re going to up your testosterone fast is to take steroids. But rather than take the needle or load up on pills, here are some simple things to keep in mind in order to produce more testosterone.
Building testosterone naturally is not only an effective way to see gains, but also a safe way. Using PEDs and other drugs to artificially enhance a natural process can lead to poor health and can put you in danger. Knowing what to look for and how best to increase testosterone naturally can go a long way especially as you look to see explosive gains.
Why Testosterone Matters
Testosterone matters because this is a vital sex hormone when it comes to men and their bodily functions. Increasing testosterone can lead to better body composition, more energy, increased bone density, enhanced sex drive, and improvement in cognitive function. What you will find is that your muscle development and overall strength gains will also improve and that can lead to better gains, even as you age. Testosterone matters because it affects you and your daily functioning in a number of ways and without really taking testosterone seriously, you will ultimately hurt your overall growth and development.
Top Ways To Increase Your Testosterone Naturally
Let’s take a look at some of the top ways to increase your testosterone naturally so you see the best gains. With the right approach and at least knowing what to look for in terms of increasing testosterone and those vital T levels, it can go a long way in your desired goals for muscle growth and overall gains.
1. Reduce estrogen levels with fiber
If you want to produce more testosterone then obviously you’re going to want to lower the other hormone that hampers it’s production: estrogen. Lowering estrogen levels are a major ingredient to increasing testosterone. Increased estrogen can make you weak and keep body fat on your physique. One great and easy way to lower estrogen is by consuming foods high in fiber such as beans and vegetables. By doing so the body can flush out estrogen producing agents leaving room for testosterone to increase (1).
2. Get rid of body fat with HIIT cardio
Having excess body fat means your body is holding onto more estrogen. As such, diet is going to be the first line of defense. After that, exercise is going to be required. Besides lifting heavy weight which naturally produces testosterone, doing HIIT cardio is going to do a number of things for your physique. For one it’s going to eat away at body fat. It’s also going to increase testosterone by putting the body under stress which is a natural reaction to pushing yourself hard (2).
3. Eat healthy fats
Another great way to increase testosterone with nutrition is by eating healthy fats. A huge mistake that many people seem to make is restricting their fat intake. While this may be great in terms of consuming certain saturated fats, avoiding unsaturated healthy fats can spell your doom. Foods with healthy fats are loaded with testosterone producing ingredients that can make growing muscle a breeze. Try eating avocados, nuts, and salmon to get a great boost in testosterone.
4. Consume more zinc
Last, and perhaps the most under utilized method of increasing testosterone in the body naturally is by consuming zinc. Whether it’s through foods like oysters or a supplement of some kind, getting zinc into your body will ensure the production of testosterone. To go more in depth, zinc helps your body stop converting muscle building testosterone into estrogen, a common issue with men of a more advanced age. Keep your zinc levels up and watch your body turn from soft and weak to hard and strong (3).
5. Get The Right Strength Training Workouts
Focusing on the right strength training workouts can also increase testosterone naturally. Great strength training exercises to focus on are the squat, deadlift, bench press, push-up, and pressing movements, all of which use multiple muscle groups, increase strength, and require power to perform. With the right approach to this you can see great gains to your physique and also your desire to increase testosterone naturally.
6. Consider Supplements
Supplements are always helpful if they come from a reputable company. Being able to have a product that can work for your benefit while also being clean and effective is your number one priority. And with companies now knowing that people are only looking for the best, it is absolutely possible.
A testosterone booster is a common supplement to take that can work to increase your T levels while providing for the benefits of optimal testosterone levels. Since this is affecting your health and performance, it is important the ingredients are effective, but also sourced in a natural way.
Check out our list of the Best Testosterone Boosters for more T boosting products!
Wrap Up
Increasing testosterone naturally is important and you shouldn’t use PEDs and other drugs to do so. Having negative effects on your health can hurt you in the long run and you should absolutely not put yourself at risk when it can be done naturally. Knowing the best ways to go about this can put you at an advantage when looking to make this happen and with the right process in mind, you can take your health and performance as seriously as possible.
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
References
Oliwenstein, L. (2004). “USC cancer researchers report fiber-estrogen link”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
2022 Indy Pro Results
Blessing Awodibu wins the 2022 Indy Pro!
The 2022 Indy Pro took place on Saturday and featured some of the top competitors in the sport. There were three divisions present at the Indiana Convention Center with hopes of earning qualification to the biggest show of the year. In the end, it was Blessing Awodibu who was victorious in Men’s Open.
The show was highlighted by the return of Awodibu. He finished third at this competition last year before appearing at the New York Pro the very next week. Awodibu decided to take the rest of 2021 off in hopes of putting on size and making improvements.
The battle between Awodibu and reigning champion Justin Rodriguez was the battle to watch coming in. Rodriguez continues to be an up-and-coming talent in Men’s Open. He was looking to build off his performance at the Arnold Classic, where he took fifth place.
Maxx Charles and Charles Griffen were also viewed as dark-horse competitors entering Indianapolis. Bryan Balzano picked up a victory in Men’s 212 while Theresa Ivancik was victorious in Women’s Bodybuilding.
The results from the show on Saturday night have been announced. There were three divisions that saw winners earn qualification to the 2022 Olympia. Checkout which divisions have named winners and the official score cards below!
2022 Indy Pro: All Division Winners
Men’s Open: Blessing Awodibu
Men’s 212: Bryan Balzano
Women’s Bodybuilding: Theresa Ivancik
2022 Indy Pro Breakdown
Men’s Open
First Place – Blessing Awodibu
Second Place – Charles Griffen
Third Place – Maxx Charles
Fourth Place – Justin Rodriguez
Fifth Place – Brent Swansen
Sixth Place – Dorian Haywood
Seventh Place – Walter Martin
Eighth Place – Slavoj Bednar
Ninth Place – Ross Flanigan
Tenth Place – Ray Short
Men’s 212
First Place – Bryan Balzano
Second Place – Noel Adame
Third Place – Enmanuel Rodriguez
Fourth Place – Yumon Eaton
Fifth Place – Abdullah Alsaif
Sixth Place – LeLand DeVaughn
Seventh Place – Teddy Gray
Eighth Place – Boas Oliveira
Ninth Place – Broderick Credell
Tenth Place – Peter Castella
Women’s Bodybuilding
First Place – Theresa Ivancik
Second Place – Stephanie Fisher
Third Place – Lisa Kudrey
Fourth Place – Donna Salib
Fifth Place – Jada Beverly
2022 Indy Pro Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2022 IFBB Indy Pro. 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.