Tag: Bodybuilding
Former Mr. Universe Gary Lewer Loses Appeal To Overturn Deportation
Gary Lewer will not be sent back to the UK after being a resident of Australia.
Former Mr. Universe champion Gary Lewer will be deported after losing his appeal was rejected to overturn the original decision. Lewer, a bodybuilding champion, will be sent to the UK after his extensive criminal history has come to light.
Lewer, 66, accepted his criminal history, including a prison sentence on weapons charges from over 25 years ago. During his appeal, Lewer argued that there has been no change in his character since he received his previous visa in 2017. Police have said that they believe he is involved in criminal drug importation and manufacturing enterprise. He has never been convicted of said crimes.
In 2020, Lewer’s deportation was requested on character grounds by Home Affairs Minister Peter Dutton. Recently, it was Federal Court judge Justice Bernard Murphy who rejected Lewer’s appeal and upheld his visa cancellation.
Police have also said that he “possesses sound knowledge of police investigation methodology, is extremely disciplined in his criminal conduct to avoid detection and therefore is an extremely difficult suspect to investigate.” Lewer also has a conviction from 2004 when he was caught selling steroids.
Lewer began building a championship physique during the 1980s. He won the 1986 Mr. Australia competition, making it his second victory during the Australian National Championships. He has also competed in many other competitions, such as the Amateur Mr. Universe, over the course of his career.
Gary Lewer is a three-time bodybuilding champion who originally hails from Britain. He left at age five and did not take up Australian citizenship. He has been an Australian resident for close to 60 years.
There has been a petition started in hopes of “stopping this wrongful deportation.” The petition claims that Lewer did not commit a crime and that this is not the right decision. The final goal is to get to 500 signatures. The petition has already reached 387. The petition believes that this is an abuse of power by the police.
Gary Lewer was being held in a detention center during the process. Now, there is an answer on his future and it will be interesting to see if there are any more moves that he can make to stay in his home in Australia.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
5 Uncomfortable Truths About Exercise Form
The Truth About Exercise Form
Exercise form refers to the specific way of performing a movement, often a strength training exercise, to avoid injury, prevent cheating and increase strength. Before we go any further, we want to tell you that perfect form is a newbie myth.
This article is not just for fitness enthusiasts, it’s for form nazis who love exercising their fingers on their phone screens and critiquing the way people workout. We want you to take a deep breath before you continue reading as many of your previously held beliefs will be shattered.
The Perfect Form Doesn’t Exist
We’re sure, at some point or the other, you’ve heard someone talk about the perfect form of performing an exercise. The harsh truth is that there is no perfect form. Many people follow a different technique that they will advocate over others.
Forget about being perfect, instead focus on following an acceptable, competent, safe, efficient, optimal, improved, or good exercise form. The less obsessed you’re with following the perfect form, the more focused you can be on things like contracting the muscles and a mind-muscle connection.
Form Doesn’t Guarantee Safety
While it’s true a bad form increases your odds of an injury, following the correct form can’t guarantee you immunity. An injury mostly occurs when external forces exceed the tissue’s ability to withstand them.
If you’re pushing your body past what it can handle, there will be a higher possibility of you getting hurt. Irrespective of your form, you’ll be injured if you put too much weight on the bar or simply exert more force against a load than your tissues can tolerate.
It’s Not Always Pretty
Many people always say that following the correct form will make your workouts look pretty. This is as far from the truth as it can be. Your form will always depend on the weights you’re using.
You can’t expect to deadlift 800lbs with the same form you would follow during a 100lb dead. You should start with the textbook technique but shouldn’t be afraid to improvise if it causes pain or discomfort.
The Right Form is Goal Dependent
Your goal will have a big impact on your training form. A powerlifter who wants to lift as heavy as possible will bench press with a very different technique as compared to a bodybuilder looking to add on muscle mass.
Powerlifters bench press with a big back arch and lock their elbows at the top of the eccentric movement to get the three white light from the judges. Pro bodybuilders have a little-to-no arch and don’t lockout at the top. Similar differences always prevail depending on the end goal of training.
Go With What Works For You
Every individual’s body is slightly different and will respond to different exercise techniques. There are no universal forms when it comes to building muscle mass. While performing the front dumbbell shoulder raises, some people might see incredible gains by raising the dumbbells until they are parallel to the floor.
On the other hand, some people might not feel tension unless their arm is perpendicular to the floor at the top of the movement. If your goal is to build muscle, find the hardest way of performing an exercise, and you’ll experience the highest degree of muscle stimulation.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Peter Cichonski Profile & Stats
The biography, life, and accomplishments of Peter Cichonski
Peter Cichonski is a Polish/French American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on July 17, 1962. Cichonski competes in the Men’s Bodybuilding Open, Masters, and Grand Masters categories. In addition, he’s a chiropractor, and he has a multi-media contract with Generation Iron and Iron Man Magazine.
At 2021 Natural Olympia, Cichonski won a bronze medal in the Men’s Bodybuilding Grand Masters class.
Below is a complete breakdown of Peter Cichonski’s profile, stats, biography, training, and diet regimen.
Full Name: Peter Cichonski
Weight
Height
Date Of Birth
160 lbs
5’9″
7/17/1962
Division
Era
Nationality
Men’s Bodybuilding – Open, Masters, Grand Masters
2010
Polish/French American
Biography
On July 17, 1962, Peter Cichonski was born in Gardner, Massachusetts. He started weightlifting at the age of 15 after getting involved in baseball and soccer. Cichonski was hit in the face playing baseball his senior year of high school, which shifted his focus on weightlifting.
A couple of years later, at age 19, Chichonski entered his first bodybuilding show – 1981 AAU Mr Massachusetts and again in 1982. Although both competitions weren’t drug tested, Peter Cichonski knew he wanted to compete in a drug-free organization. Cichonski met a crossroads where he had to choose between staying natural or becoming enhanced. For Cichonski, the answer was simple. He was only interested in nutrition, exercise, and his health. Therefore, he vowed to be a lifetime natural bodybuilder.
Peter Cichonski sees natural bodybuilders as more than a sport. But as a lifetime of building and refining his physique. Moreover, he sees competition as an artist. And every time he competes, he’s displaying his art gallery.
Peter Cichonski has been competing for decades. He has attended more than 50 competitions and was inducted into the PNBA Hall of Fame in 2019. In addition, he’s a writer/contributor for Iron Man Magazine and a podcaster.
Competition History
Below is a complete breakdown of Peter Cichonski’s competition history.
2021 PNBA Natural Olympia Pro GM – 3rd
2021 Mr America Pro Masters – 3rd
2021 PNBA Team USA Pro Masters – 2nd
2021 PNBA Wolfpack Classic Pro GM – 2nd
2020 PNBA Natural Olympia Pro GM – 2nd
2020 PNBA Team USA Pro GM
Pro GM – 1st
Pro Open – 2nd
2020 PNBA Muscle Beach
Pro GM – 1st
Pro Open – 2nd
2019 PNBA Natural Olympia Pro GM – 1st
2019 PNBA Natural Universe Pro GM – 1st
2019 PNBA Muscle Beach Pro GM – 1st
2019 PNBA Team USA Pro GM – 1st
2019 PNBA World championships Greece
Pro Masters – 2nd
Pro Open – 5th
2018 PNBA Natural Olympia Pro GM – 2nd
2018 PNBA World Cup Pro GM – 1st
2018 PNBA Team USA Pro GM – 1st
2017 PNBA Natural Olympia Pro GM – 2nd
2017 PNBA Team USA Pro GM – 1st
2017 OCB Cape Cod Open – Champion
2015 – INBA Natural Olympia
Open – 3rd
GM – 3rd
2015 INBA Team USA
Open – 1st
GM – 1st
2015 OCB Cape Cod Open – 5th
2014 INBA Natural Olympia
Open – 3rd
GM – 1st
2014 INBA Team USA
Open – 2nd
GM – 1st
2014 OCB Cape Cod open – 4th
2013 OCB Cape Cod Open – 3rd
2013 UNBA USA Muscle Classic Open – 1st
2013 UNBA Natural Universe Open – 2nd
2013 ANBF Natural California Open – 1st
2013 IFPA Pro Masters World Challenge – 9th
2012 IFPA Pro Masters World Challenge – 8th
2012 OCB Bay State – 3rd
2010 OCB Spirit of America – 1st
2010 INBA So. California – 2nd
2003 Musclemania World Championships – 6th
2002 ANBC Jr Nationals
Open – 1st
Masters – 1st
2001 INBA Iron Gladiator – 2nd
2001 ANBC Sin City – 2nd
1990 ANBC Natural California – 5th
1990 ANBC Natural Nevada – 1st
1988 NPC Natural Massachusetts – 4th
1988 ANBC natural Massachusetts – 4th
1987 ANBC Natural Rhode Island – 1st
1987 ANBC Berkshire Classic – 1st
1987 ANBC Natural Massachusetts – 2nd
1986 ANBC Natural New England – 3rd
1986 AAU Constitution State – 2nd
1985 AAU Constitution State – 5th
1985 AAU Tri-State – 2nd
1982 AAU Mr. Massachusetts – Participant
1981 AAU Bay State – Participant
Peter Cichonski’s Training
Peter Cichonski focuses heavily on recovery and builds his program around that. Therefore, he does a four-day split, training one body part once a week. Below is how a typical workout schedule looks for Cichonski.
Tuesday: Chest and Back
*Note: Apply blood flow restriction bands on dips and tricep dumbbell kickback.
Thursday: Biceps, Triceps, and Abs
Close Grip Bench Press: 4 sets x 4-12 reps
Standing Bicep Curl: 4 sets x 4-12 reps
Dumbbell Hammer Curl (Concentration): 3 sets x 6-10 reps
Lying Skull Crusher: 3 sets x 6-10 reps
Standing Dumbbell Hammer Curl: 3 sets x 30 with 20-second rest in between
Tricep Kickback: 3 sets with 20-second rest in between.
Ab Crunch: 2 sets x 100 reps
Lying Elbow to Opposite Knee Bicycle Kick: 2 sets x 100 reps
Hanging Knee Raise: 2 x 100 reps
*Note: Apply blood flow restriction bands on standing dumbbell hammer curl and tricep kickback.
Saturday: Shoulders and Calves
Seated Shoulder Press: 6 sets x 3-20 reps
Dumbbell Lateral Raise: 3 sets x 6-12 reps
Lying Rear Dealt Raise: 3 sets x 6-12 reps
Seated Posterior Rotator Cuff: 3 sets x 10 reps
Seated Calf Raise: 3 sets x 30 reps
Standing Calf Raise: 3 sets x 8 reps
Standing Toe Raise (Tibialis Anterior): 3 sets x 30 reps
Sunday: Quads, Hamstrings, Glutes
Squat: 7 sets x 2-10 reps (30 reps w/300+ pounds included in the workout)
Slight Bent-knee Deadlift: 4 sets x 6-8 reps
Hip Thrust: 4 sets x 10 reps
Reverse Hamstring Curl: 3 sets x 8 reps
Leg Extension with Blood Flow Restriction Bands: 3 sets of 30 reps with a 20-second rest
Favorite Workout
Cichonski’s favorite exercise is the barbell squat since he believes it’s one of the best movements for your body. Below you can see a clip of Cichonski squatting.
https://www.instagram.com/tv/CbEn0AsgNX2/?utm_source=ig_web_copy_link
Peter Cichonski’s Nutrition
Peter Cichonski follows the same meal plan both in-season and off-season. Cichonski stated:
“I have developed a nutritional protocol that is essentially the same both in-season and off-season. I follow a nutritional template that includes a modified ketogenic plan with a carbohydrate backload and intermittent fasting.”
Meal Plan
Meal #1: 2:30 – 3pm: ketogenic meal
Meal #2: 8 – 8:30 pm: lean protein with low carbohydrates the night before a morning workout. A second ketogenic meal if I’m not working out the next day.
*Note: intermittent fast between 9 PM and 2:30 PM the following day
Cichonski said:
“When putting meals together I pick a protein source for each meal and pair it with either carbohydrate or fat but not both in the same meal.
For my ketogenic meals, I pick a fatty protein such as salmon, or pork and combine it with a fibrous vegetable such as Brussel sprouts, broccoli, or asparagus.
With a low fat protein such as chicken or turkey, I will pair it with a starchy carbohydrate such as rice or potatoes.
by doing so you can turn your body into a hybrid fuel burner. Since both fat and carbohydrates are primary sources of energy and the body takes precedent to burn carbohydrates since there is very little storage for them any fats added to the meal will likely be stored rather than used for energy.”
Supplements
Peter Cichonski takes supplements for muscle recovery, mind-muscle connection, gut health/immunity/inflammation, and mitochondrial efficiency. Cichonski says:
“Each cell in the human body requires 90 elements to function most efficiently (60 minerals and trace minerals, 16 vitamins, 12 essential amino acids, and 3 essential fatty acids). I supplement with the following in the morning, midday, and evening since they each contain 80+ of these 90 elements: Wheat Grass juice, Quinton, and greens first Pro.”
Muscle Recovery
Essential Amino Acids
Whey Protein
Proteolytic Enzymes (Serrapeptase)
Mind Muscle Connection
Exogenous Ketones
Ironman Magazine Pre-workout
Medium Chain Triglycerides
Gut Health/Immunity/Inflammation
Organic Ginger
Kombucha (Probiotics)
Digestive Enzymes
Ion Biome
Garlic Extract
Maitake Mushroom Extract
Quercetin
Turmeric
Essential Fatty Acids
Mitochondrial Efficiency
CoQ 10
Cetyl L-Carnitine
D-Ribose
Alpha-Lipoic Acid
Peter Cichonski’s Cardiac Rythm Cycle
Peter Cichonski is a firm supporter of natural light’s powerful effect on your cardiac rhythm cycle for optimal health. Cichonski declared:
“As a healthcare/Healthspan practitioner, I utilize circadian biology to maximize my body‘s ability to be programmed by natural wavelengths of light and energy. As food is consumed by the body so are wavelengths of light. Consuming natural light is akin to consuming natural food as the consumption of artificial light is equivalent to the consumption of artificially processed foods in the body.
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.
I regularly ground to the earth as well as use grounding products while sleeping and indoors to absorb negative ions to neutralize the buildup of lactic acid created from my workouts which maximize recovery.”
Personal Life
Peter Cichonski has been a healthcare practitioner for 30 years specializing in human biomechanics, active release technique, circadian biology, and chiropractor. He holds a doctorate and BS in human biology from the Southern California University of Health Sciences. Before joining the health field, Cichonski was a public accountant, holding a BA in accounting from Assumption University.
Peter Cichonski has been married for 29 years to his wife Jackie and has a daughter and son – Lindsey(27) and Garett (23).
In addition to competing in natural bodybuilding, Cichonski has competed in freestyle skateboarding, freestyle skiing, and mountain bike racing.
The Cichonski’s loves spending weekends walking the beaches of San Diego and spending summers on the shores of Cape Cod, MA, where they reside parts of the season.
Complete List Of Arnold Classic South America Winners
Photo via @big_ramy Instagram, @brandon_curry Instagram, and @kaigreene Instagram
All the winners of Arnold Classic South America to have walked the stage and won.
We all know the name; Arnold Schwarzenegger. A legend in the bodybuilding community, his Arnold Classic event took the world by storm and athletes far and wide would come to compete and walk one of the biggest stages in bodybuilding and the chance to win this top prize. Now with more and more athletes involved with the sport, and the sport’s popularity on the rise as well, the Arnold Classic has since expanded around the world in places like Australia and the United Kingdom.
With this event held in South America, the Arnold Classic opens up a new market, albeit not as popular as some of the others, but still a great event full of real competition and great physiques. It might not compare to the show in Columbus, Ohio, but it certainly is an event that holds some clout in the bodybuilding world.
This contest is set to take place on April 29-30 in São Paulo, Brazil as competitors continue down the road to the 2022 Mr. Olympia contest. With a line-up of about 6 athletes, who knows what will happen down in Brazil when these mass monsters take the stage to compete.
Arnold Classic South America Winners
Brandon Curry- 2013
Steve Kuclo- 2014
Mamdouh “Big Ramy’ Elssbiay- 2015
Kai Greene- 2016
Lukas Osladil- 2017
Fabricio Moreira- 2018
Juan Morel- 2019
Brandon Curry (2013)
Health and fitness was always a part of Brandon Curry and his routine. A football player early on, he switched his focus to bodybuilding and began competing in shows. This win at the Arnold Classic South America came a few years after his NPC runs where for a few years he switched between the light-heavyweight class and heavyweight division.
He would go on to win the Arnold Classic and Mr. Olympia, placing himself in Olympia’s history books and a top competitor on the bodybuilding circuit. Despite his thick and muscular appearance, his victory came as a surprise to some but that hasn’t stopped one bit as he continues to dominate with two second place finishes at Mr. Olympia in 2020 and 2021 and a first place finish at the 2022 Arnold Classic.
Steve Kuclo (2014)
Steve Kuclo was a hockey player doing everything he could to better his athletic ability. So, he hit the gym and naturally his passion for bodybuilding grew. He first competed in 2004 and would win a string of teen competitions and through training and competing, finally got his pro card in 2011. But his big win came at the Arnold Classic South America when he proved to himself he could compete with the best.
After this contest, he started training with pro coach George Farah and continued to strive towards a top finish at Mr. Olympia. Landing in the top ten only once in 2014, he continues to find self-improvement on his mission for success.
Mamdouh “Big Ramy’ Elssbiay (2015)
Mamdouh Elssbiay, better known as Big Ramy, earned his pro card just three years after he started training. His pro debut was at the New York Pro, which he won in 2013. Entering the Arnold Classic South America contest, Big Ramy was the next new guy, the one who bodybuilders were looking towards to see what would happen. He continued a great run with winning this event and proved he would be a real force in future years to come.
He slowly climbed the ranks of Olympia finishes until finally teaming up with bodybuilding legend, Dennis James, and putting a new emphasis on his training. He finally reached that top spot in 2020 and repeated in 2021 taking home the Olympia top prize.
Kai Greene (2016)
Kai Greene took on the pro circuit in 2004 and had a string of success leading into the earlier 2010’s. He finished second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite falling just short, Greene’s 2016 was a great year and he would take the Arnold Classic South America crown, as well as Arnold Classic and Arnold Classic Australia. He has not competed since then.
Related: A Complete List Of Mr. Olympia Winners Throughout The Years
Lukas Osladil (2017)
Lukas Osladil was lifting at an early age and he seemed destined to become a bodybuilder. Competing in a number of amateur shows, he got his pro card and opportunity in 2011 and competed in Toronto for his first ever pro show. When he moved permanently in the Open division in 2014, Osladil took his career to the next level and this win at the Arnold Classic South America contest in 2017 would kick into gear success at other competitions.
Fabricio Moreira (2018)
By 2018, the Arnold Classic South America competition was put into the IFBB Elite Pro division and Fabricio Moreira was keen on taking the top prize. He had just come off a win at the IFBB Arnold Classic South America Amateur show in the same year and was ready to take on the field of ten competitors. Moreira managed to take the top prize and this would serve to be one of, if not his biggest, win to date.
Juan Morel (2019)
This boxer turned bodybuilder, Juan Morel made his amateur debut in 2007 and earned his pro card in 2011. He was constantly battling among the best in the field and finished in the top ten at Mr. Olympia in 2014. Things slowed a bit after for Morel and it wasn’t until 2019 when he strung together three huge wins at the New York Pro, Japan Pro, and the Arnold Classic South America contest.
Wrap Up
With this contest set to take place on April 29-30 in São Paulo, Brazil, fans around the world are eager to watch what will happen when these giants stalk the stage in efforts to take home the top prize. The past winners include some big names in bodybuilding and future competitors hope to put themselves right up there with them as winners of the Arnold Classic South America.
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 Big Ramy, Brandon Curry, and Kai Greene Instagram
Hardcore Truth: Are Misleading Supplement Companies Hurting Natural Bodybuilder Careers?
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Johnnie O. Jackson discusses what it really means to be a natural bodybuilder in a world with misleading supplement companies and unknown banned substances.
While not as popular as major untested leagues such as the IFBB Pro or Elite Pro leagues – natural bodybuilding has been seeing a resurgence, possibly due to the increased fears around athlete health. The leading league in the natural bodybuilding space, the INBA/PNBA, has touted the most rigorous testing to ensure a fair and natural competitive space to great success. But being natural today might be more complicated than in any other time in bodybuilding history. Why? In our latest episode of Hardcore Truth, Johnnie O. Jackson discusses misleading supplement labels and how that may undercut the goals of a natural bodybuilder.
Johnnie O. Jackson is a lover of bodybuilding whether it is natural or untested. So he’s followed and seen interviews with natural bodybuilders to get a better understanding of their world. Jackson notes that most natural bodybuilders like to wear their natural status as a badge of honor. There’s nothing wrong with that, Jackson argues, but he does worry about what it means to be natural in the modern fitness space.
Are misleading supplements hurting natural bodybuilders?
Specifically, Johnnie O. Jackson is worried about the transparency of supplement products and what ingredients are really included. As many may know, the supplement industry has a bit of a grey area in regards to banned substances. It’s a companies responsibility to ensure all ingredients are legal and not banned. But this list is changing literally every year A popular substance for a company can suddenly be banned due to a change in regulations for a certain ingredient.
Most companies comply, but there has been proof that this is not always the case. The recent major headlines involving Blackstone Labs selling products with banned substances is an example of this. Beyond the legality and the massive sentencing that came with this case – there are also millions of customers who consumed the products trusting the brand. Not knowing they were ingesting banned substances.
Take this notion over to natural bodybuilding – and you can see the problem. These athletes are not trying to break the rules but perhaps they are unknowingly due to misleading labels and misleading companies. Johnnie O. Jackson wonders how many natural bodybuilders walk around truly believing to be natural only to unknowingly be ingesting banned substances. Even worse, how many natural bodybuilders end up testing out of a competition due to unknown banned substances in a product?
This issue is larger than just natural bodybuilding. In MMA, there have been a small handful of athletes who later fail drug tests – seemingly due to a banned ingredient that they were unaware was in an over the counter supplement. Some of this is not illegal either. Some supplements that are banned in the MMA might not be banned by the government. If a label is not truly transparent, an athlete may accidentally take a legal substance that is banned in their sport.
For natural bodybuilding, most leagues simply do a lie detector test. These are not very effective, and by Johnie O. Jackson’s logic, could lead to many bodybuilders passing and competing with unknown banned substances in their system. Again – not on purpose but via misleading supplements.
However, the leading natural bodybuilding league, INBA/PNBA, is aware of the limitations of a lie detector test. Which is why they do WADA approved drug testing for every competition to ensure all athletes are natural. While this may prevent an unfair competition – the same misleading supplement issue can still derail honest bodybuilder careers. If an INBA or PNBA bodybuilder was using Blackstone Labs because it contained “no banned substances” – they would later fail out of competition due to the tests discovering it. In the INBA/PNBA, not only are you dropped out of the competition, you are also banned for life.
While Johnnie O. Jackson has a legitimate worry for natural bodybuilders due to the grey area of supplements – this is a fear and issue that many pro natural bodybuilders are familiar with. In fact, many pro natural bodybuilders are very vigilant for this exact reason. They are very detailed on what supplements they put into their system and do vigorous research to ensure their career (and way of life) is not derailed.
It’s a challenge, and one that shows the extreme dedication, focus, and passion of natural bodybuilders. It’s that same focus and dedication that goes into training and dieting across all of professional bodybuilding – regardless of testing status.
Wrap Up
Johnnie O. Jackson brings up a very good point that should be brought into the mainstream discussion more often. But his worry also showcases an extra layer of how dedicated bodybuilders can be depending on their goals. Hopefully this video will help educate aspiring natural bodybuilders from avoiding certain mistakes as they start their journey.
You can watch Johnnie O. Jackson’s full comments on natural bodybuilding and supplements by watching the latest episode of Hardcore Truth above. Make sure to swing by every Thursday for new episodes each week!
Nick Walker On Hadi Choopan: ‘He Has the Ability To Win The Olympia As Much As I Do’
Nick Walker believes that Hadi Choopan flies under the radar a bit in bodybuilding.
Hadi Choopan has turned into one of the best bodybuilders in the world but is there a chance that he is still a bit underrated? Nick Walker recently spoke on Choopan during a recent Q&A and feels like he is not mentioned as much as he should be.
Choopan does not appear on stage much but his preparation is up there with the best in the world. Despite Visa issues in the past, he has competed at the Olympia in each of the last three years. Choopan began competing professionally in 2013 and earned a gold medal at the Amateur Olympia in 2018. After another victory during the 2019 Vancouver Pro, Choopan finished third at the Olympia that same year. The 2020 show saw Choopan finish fourth.
In 2021, Hadi Choopan was able to make it to Orlando and many thought he showed up with the best physique. Choopan finished third, behind Big Ramy and Brandon Curry, but this was a controversial victory. There were many around bodybuilding that believed Choopan was the best-conditioned competitor at the show.
This is where Nick Walker began his answers when discussing Choopan.
“I don’t think Hadi gets mentioned as much because he’s probably a little smaller but he has the ability to win the Olympia just as much as I do. His conditioning was second to none and backstage, he was the most impressive bodybuilder,” Walker explained.
Hadi Choopan edged out Hunter Labrada and Nick Walker, who finished fourth and fifth respectively at the Olympia. Walker is not the first competitor to say that Choopan showed up in the best shape.
Nick Walker also took some time to discuss Blessing Awodibu, who used to have a bit of a rivalry with Walker. This stemmed from previous competitions but they have seemed to settle any differences. The two have since began training together on multiple occasions and Walker believes Awodibu is going to be a dark-horse this year.
“I think Blessing is going to surprise us and I think he’s going to place really, really well.”
The 2022 Olympia is scheduled to take place in December and returning to Las Vegas. There are many competitors near the top that can win the show and this includes both Nick Walker and Hadi Choopan.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
A Complete List Of Natural Olympia Winners Throughout The Years
Every Natural Olympia champion to win the biggest natural bodybuilding event!
Natural Olympia is the most significant natural bodybuilding event in the sport of natural bodybuilding – it’s akin to Mr. Olympia in the International Federation of BodyBuilding and Fitness (IFBB) Pro league. What separates Natural Olympia from Mr. Olympia is that every athlete is screened by the best drug testing standards for professional athletes – World Anti-Doping Agency. In addition, the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) – the most significant natural bodybuilding federation – is the event’s host. This article will cover the Natural Olympia winners throughout the years.
In 1988 Denny Kakos co-founded American Bodybuilding Association (ABA) – a drug-free bodybuilding organization. He wanted a bodybuilding league that would serve natural athletes and gives out quality awards. In 1990, Kakos later founded the PNBA, an opportunity for natural athletes to compete in professional competitions that qualified to turn pro. The PNBA further expanded to the INBA in 1994 to unite countries and standardize natural bodybuilding globally.
Competitors from over 60 countries compete in the INBA PNBA league. And this past year, at 2021 Natural Olympia, there were champions in bodybuilding categories from multiple countries. Natural Olympia gives out the most considerable cash and prizes for natural bodybuilders.
The primary winner of Natural Olympia and the most significant payout is the winner of the Men’s Bodybuilding Open category. Below is a complete breakdown of the Natural Olympia winners over the years.
Every Natural Olympia Winner
John Hansen (1998)
John Hansen won the first-ever Natural Olympia in 1998 in Corinth, Greece. He’s also won Natural Universe three times. Hansen is a training and nutrition coach with over 40 years of experience in the sport. Hansen had a training and nutrition column writing for Iron Man Magazine, and he wrote the book Natural Bodybuilding in 2005, which teaches people how to build muscle without using drugs.
https://www.instagram.com/p/CcxN8vquoxT/?utm_source=ig_web_copy_link
Philip Ricardo Jr. (2007, 2008, 2015, 2019)
Philip Ricardo Jr. is a 4x Natural Olympia champ, winning in 2007-2008 in SA, California. And again in 2015 and 2019 in Las Vegas, Nevada. Ricardo Jr. has been competing in the INBA PNBA league for decades. His journey in natural bodybuilding began after entering a bodybuilding competition upon joining the Marine Corps. Now, he dominates the Men’s Bodybuilding Grand Masters division. In addition, he hosts the Pro/Am Philip Ricardo International Legends Classic in Virginia annually.
https://www.instagram.com/p/CbiERNxOpip/?utm_source=ig_web_copy_link
Kiyoshi Moody (2009-2014)
Kiyoshi Moody won Natural Olympia for six years, from 2009 to 2014. He succeeded in Australia in 2009, in Reno, Nevada, from 2010 to 2012, and in San Diego, CA, from 2013 to 2014. Moody started lifting after getting told by his athletics coach, “curls get the girls.” Moody was a standout athlete that unfortunately, suffered a series of injuries that prevented him from continuing to pursue track and football. He then became a personal trainer and was convinced by a friend to come to ABA Natural Hercules Championships in Corona, CA, which was the gateway to his natural bodybuilding success.
https://www.instagram.com/p/B0zLoSVDol_/?utm_source=ig_web_copy_link
Michael Waddington (2016)
Michael Waddington is an INBA Australian president, PNBA Hall of Fame Inductee, trainer/coach at Olympia personal training, and earned a Bachelor of Nutrition Science at the Queensland University of Technology. Waddington was the Natural Olympia champion in Las Vegas, Nevada, in 2016.
https://www.instagram.com/p/BbkoAjuHRZ-/?utm_source=ig_web_copy_link
Rob Terry (2017-2018)
Former Welsh professional wrestler and bodybuilder Rob Terry made the Natural Olympia winners list in Las Vegas, Nevada, from 2017 to 2018. Rob Terry was a WWE and Impact wrestling star whose bodybuilding quest began after being fascinated by 80’s action movie stars, WWF Wrestlers, and British Gladiator’s incredible physiques. At the age of eight, he had to get his kidney removed due to hydronephrosis, which put him on the path of natural bodybuilding.
https://www.instagram.com/p/CJeAP-0sARN/?utm_source=ig_web_copy_link
Meshack Ochieng (2020)
Meshack Ochieng was the 2020 Natural Olympia winner, despite being 5’2.” Ochieng’s bodybuilding journey began with stone dumbbells and barbells in his backyard. He trained with his brother in Kenya, who he would compete with. In addition, he’s a personal trainer and posing coach.
https://www.instagram.com/p/CIX9cfkD3Dv/
Paul Krueger (2021)
The reigning Natural Olympia champion is Paul Krueger. He won 2021 Natural Olympia just weeks after earning his pro card. He has his own YouTube channel and is a lifestyle and prep coach. Krueger is a firm believer in the golden ratio – how the approximate number 1.618 relates to mathematics – gives you a robust shoulder-to-waist ratio for the ideal V-taper in bodybuilding.
https://www.instagram.com/p/CYFSWIjvcJC/?utm_source=ig_web_copy_link
Wrap Up
Natural Olympia is The Pinnacle of Natural Bodybuilding. The INBA PNBA is the largest natural bodybuilding federation that hosts this event. Each year, natural bodybuilders worldwide aspire to reach the same accolades as the men above, win the Super Bowl of natural bodybuilding, and earn the most considerable cash and prize payouts.
Follow us on Instagram, Facebook, and Twitter for the results and winners of all INBA PNBA shows!
2022 Arnold Classic South America Preview: Rafael Brandao Headlines Roster
The Arnold Classic will move to South America on Saturday.
Back in March, the bodybuilding season began with Brandon Curry winning the 2022 Arnold Classic. Now, nearly a month and a half later, the Arnold Sports Festival will travel to Sao Paulo, Brazil. The 2022 Arnold Classic South America will be held this weekend on April 29-30.
The Men’s Open division highlights bodybuilding shows around the globe but this will be the only competition that is on tap for the weekend. The winner of this division will earn qualification to the 2022 Olympia, which will take place from Dec. 16-18 in Las Vegas.
Pst winners of this event includes Curry, Kai Greene, and Juan Morel. There are currently six competitors on the list looking tp add their names to the history books in Brazil.
2022 Arnold Classic South America Lineup
Thiago Lins Adao
Alan Ramino Bonadiman
Rafael Brandão
Marcelo Pedro da Cruz
Sibusiso Kotelo
Eduardo Rodriguez
Rafael Brandão
Brandão last appeared on stage in this competition in 2019, when he finished as the runner-up to Morel. He has competed sparingly since but is still considered an up-and-coming talent ready to breakout. In 2021, Brandão won the Romania Muscle Fest Pro to secure his first professional victory. He was slated to appear at the Arnold Classic in Columbus, OH but was forced to withdraw his name. Now, Brandão will enter Brazil as the favorite to win this event.
Sibusiso Kotelo
Kotelo won his Pro Card in 2018 after winning the Worldwide Shawn Rhoden Classic. In 2019, he competed three times but has not been on stage since. Kotelo finished ninth at the 2019 Chicago Pro during his debut before stepping on stage during the Vancouver Pro and Monsterzym Pro. Kotelo has built a strong physique with incredible symmetry to this point. It will be difficult to top Brandão but Kotelo has a chance if he shows up at his absolute best.
Eduardo Rodriguez
Rodriguez has appeared in one professional show and it came back in November during the Bigman Weekend Pro. Rodriguez finished fifth in Men’s Open during the event, which is impressive in its own right. He has plenty of experience at the NPC level and is ready to make a big jump in Brazil. With a small field prepared to take the stage, Rodriguez has a chance to make an impact once the show begins.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Milos Sarcev: The Biggest Weaknesses Roelly Winklaar Must Improve To Dominate
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Milos Sarcev reflects on Roelly Winklaar’s struggles in 2021 and what he needs to do to dominate on the bodybuilding stage once again.
Roelly Winklaar is a beloved pro bodybuilder and often called the people’s champ by many fans. This is due to Winklaar’s enormous mass monster size that nearly shakes the earth whenever he steps on stage. Though he’s gotten close, the competitor has never earned a Mr. Olympia title. However, he has often been a top 5 competitor that many hoped would rise up to win one day. These hopes were somewhat dashed in 2021, with Roelly Winklaar placing lower than expected and also dropping out of select shows. In our latest GI Exclusive interview, Milos Sarcev breaks down Roelly Winklaar’s 2021 physique and explains what needs to improve for success in 2022.
Many fans were shocked when Roelly Winklaar placed 11th at the 2021 Mr. Olympia. It was a large drop down for the elite competitor – who placed 5th in 2019 and 3rd in 2018 at the Mr. Olympia. However, the moment Winklaar stepped on stage last year, it was clear something was off. It wasn’t the people’s champ mass monster physique fans were used to.
That’s why we turned to bodybuilding coach and guru Milos Sarcev to give his thoughts on Roelly Winklaar’s 2021 physique. He pinpointed the two biggest weaknesses Winklaar is facing – and how he needs to improve them to become a dominant force on the stage once again. Milos believes it’s possible and even spoke briefly with Winklaar sharing his advice.
Roelly Winlaar’s biggest weaknesses
Milos Sarcev starts off by stating one big weakness that Roelly Winklaar has always suffered from – his conditioning. Much like Big Ramy, Winklaar is one of the biggest mass monster in the Men’s Open division. And also like Big Ramy, Winklaar often suffers from controlling his stomach and maintaining dry shredded conditioning. This was still evident in 2021, perhaps even slightly worse than in previous years. That lack of conditioning – in combination with another weak lagging body part – was the key element to his lower placing.
So what was that second weakness? Milos Sarcev believes that Roelly Winklaar’s legs were lacking. Of course, bringing up legs is always the hardest body part for most pro Men’s Open competitors. But when you are competing on the elite stage and battling the top five in the world – lacking in the leg department will knock you out of the top 5 or even top 10 at Mr. Olympia. That’s what seemed to happen here.
Milos Sarcev reveals during our interview that Roelly Winklaar spoke to him after his low placing at the Chicago Pro. According to Sarcev, Winklaar was actually worried that his size had gotten too small which is why he was placing low. Sarcev admitted that Winklaar had downsized slightly – but this was not in fact his weakness.
“He asked me what is my opinion and he thought he was much smaller. I said like, yeah. As smaller as he was he was still big enough. That wasn’t the problem. But he needed conditioning and he needed legs. So in other shows that he entered he tried to put size back on and by Prague he was humongous… but still the conditioning was not there.”
– Milos Sarcev
Milos Sarcev went on to say that Roelly Winklaar putting back on more size might have actually hurt him for the rest of his competitive season that year. Sarcev explains that for him to put on so much size so quickly – he lost even more control of his midsection.
Roelly Winklaar may have had a tough year – but we wouldn’t count him out just yet. Yes, he has been competing for quite some time and comes from an older era of the sport. But athletes like Dexter Jackson have proved that age is just a number. And while Big Ramy is somewhat younger – it did take him nearly a decade to become the Mr. Olympia champion. Winklaar is an experienced competitor with a passion for the sport. We are excited to see what he brings to the stage in 2022.
You can watch Milos Sarcev’s full comments on Roelly Winklaar (and some talk abotu Chris Bumstead’s dominance as well) in our latest GI Exclusive interview segment above.
Charles Glass Warns About Uncertain PEDs: ‘You’re Taking Something Totally Different That’s Going To Mess You Up’
Charles Glass recently spoke on the uncertainty of certain PEDs out there.
Charles Glass is one of the pioneers of bodybuilding. In retirement, he has built a reputation as an elite bodybuilding coach because of his intense workout programs and attention to detail. Glass always brings different insights and wisdom to his workouts and recently, he did the same regarding PED use.
Glass took some time to discuss the angers of PEDs and it is not what many others have said. It is clear that steroid use has negatively impacted athletes and their bodies over the years. There has been a recent string of deaths that has hit the world hard. This includes Shawn Rhoden and George Peterson at the end of 2021. Recently, Cedric McMillan passed away suddenly.
The effect that PEDs have on internal organs is clear but Glass continued to explain how athletes might not even know what they are putting in their bodies. He explains that it is important to be able to correctly identify a product. This has become more and more difficult.
“There’s more counterfeit drugs out. There’s more fake drugs out. You think you’re taking this, and you’re not taking that. You’re taking something totally different that’s going to mess you up,” Charles Glass said.
Charles Glass goes over the process that athletes take to find the right PEDs. In some cases, bodybuilders will opt for a cheaper version of the drug, even if they do not exactly know what is in it. When it is cheap, Glass explains that it comes from underground labs that are interested in making money.
“Why would you take it, you don’t know what’s in there but if you by testosterone for $30, and this guy sells it for $50, who you going to buy it from? The $30 person because it’s cheaper. It doesn’t mean it’s good, but it’s cheaper.”
The sport of bodybuilding is now judging which competitors can come in with the most size and mass while remaining conditioned. The Men’s Open competitors are larger than life in today’s era and this is because they want to put on as much size as possible.
Charles Glass believes that building size on the body over time is healthier than those who want to get the fastest result possible.
“Take your time, build slow, let it happen. You gotta understand I was a gymnast in college. I was already strong. I wasn’t even taking no drugs and I was able to lift heavy. Well, considering how much I weigh, heavy.
The thing of it is, I would say about thirty or mid to late thirties is when you start seeing performance because when I got in, I could bench 425 lbs without anything. But it went to 500 (lbs) when I was taking it you know, that’s the difference. Yeah, but I weighed a 138 lbs and I could lift 425 (lbs) easy but people told me you got to gain weight, you got to gain weight. So, in my mind, well if I can get to 155 lbs I’ll be better. I got to 155 (lbs) and my strength went up.”
This recent string of deaths in bodybuilding has made others speak out on the issues as well. This has become a problem and one that many believe must be fixed, whether it is safer practices or better recognition of the drugs. Charles Glass believes it starts with where the drugs come from.
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