Tag: Bodybuilding
Philip Ricardo Jr. Profile & Stats
The biography, life, and accomplishments of Philip Ricardo Jr.
Philip Ricardo Jr. is an African American and Puerto Rican International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on July 29, 1971. Philip Ricardo Jr. is a legend in the sport of natural bodybuilding and has been competing for decades. He’s won Natural Olympia in 2019, 2015, 2008, and 2007, and he’s the reigning Men’s Bodybuilding Grand Masters champion.
Philip Ricardo Jr. is also one of the INBA PNBA athletes who signed a multi-media contract with Generation Iron and Iron Man Magazine.
Below is a complete breakdown of Philipo Ricardo Jr.’s profile, stats, biography, training, and diet regimen.
Full Name: Philip Ricardo Jr.
Weight
Height
Date Of Birth
175-180 lbs (contest), 200 lbs (off-season)
5’9″
07/29/1971
Division
Era
Nationality
Professional Men’s Bodybuilding
2010
African American, Puerto Rican
Biography
Philip Ricardo Jr. was born in Rochester, New York, on July 29, 1971. He didn’t always have the muscular and shredded physique he has now. As a kid, Ricardo Jr. was skinny and asthmatic. Despite those adversities, he played Pop-Warner football (favorite sport) in Brooklyn, New York. Philip Ricardo Jr. credits physical activity for relieving him of his asthma and allergies.
When Ricardo Jr. was 13 years old, his father introduced him to weightlifting by getting a plastic weight set for their apartment. He mirrored his dad and performed pushups, sit-ups, and other various exercises.
In 1985, his family moved to Illinois, where he played high school football. The weight training program there helped Ricardo Jr. see dramatic changes in his body. He was slim, lean, and muscular throughout high school.
Philip Ricardo Jr. enlisted in the Marine Corps upon graduating high school in 1989. After boot camp, he was stationed overseas in Iwakuni, Japan, where he worked out at the military base gym with veteran marines. Ricardo Jr.’s co-workers signed up to compete in the Iwakuni Japan Marine Corps Based Bodybuilding Championships without his knowledge his second year overseas.
Despite not knowing how to pose, earring multicolored speedos, and not shaving his body hair, Philip Ricardo Jr. managed to win his weight class. From that day on, Ricardo Jr. was enthralled with the sport of bodybuilding. He loved the experience of receiving a 1st place trophy and being on stage in front of people.
Ricardo Jr. competed in a few small competitions in Japan, then was stationed in San Diego, California. The NPC held military shows, and he saw success in these events (non-drug tested NPC shows).
Philip Ricardo Jr. felt fortunate that he could join the American Bodybuilding Association (ABA) – a drug-free organization that is now known as the INBA PNBA. He continued to compete against the best natural athletes globally with the ABA and had great success. He continued to compete with ABA and other federations to test his limits.
Philip Ricardo Jr. turned pro in 2003 with the PNBA. Since then, he’s competed as a natural bodybuilder for upwards of 20 years and has won professional titles in five different drug-free organizations. Ricardo Jr. has also been a content promoter for the INBA PNBA since 2014 and hosts the Pro/Am Philip Ricardo International Legends Classic in Virginia annually.
Competition History
2021 PNBA Natural Olympia: Professional Men’s Grand-Masters Champion
2021 PNBA Natural Olympia: Professional Men’s Open 3rd place
2021 Mr. America: Professional Men’s Masters 2nd place
2019 PNBA Natural Olympia: Professional Men’s Masters Champion
2019 PNBA Natural Olympia: Professional Men’s Open Champion
2017 IPE Pro Bowl: Professional Men’s Champion
2017 PNBA World (Rimini, Italy): Professional Men’s Champion
2016 PNBA World (Budapest, Hungary): Professional Men’s Champion
2015 PNBA Natural Olympia: Professional Men’s Champion
2013 PNBA Natural Mr. Universe: Professional Men’s Champion
2012 IFPA Yorton Cup: Professional Men’s 2nd place
2012 PNBA Natural Olympia: Professional Men’s 2nd place
2012 NGA Mount Rogers: Professional Men’s Champion
2010 IFPA Pro USA: Professional Men’s Champion
2010 PNBA Team USA: Professional Men’s Champion
2010 IFPA Yorton Cup: Professional Men’s Champion
2010 PNBA Natural Olympia: Professional Men’s 3rd place
2008 PNBA Team USA: Professional Men’s Champion
2008 PNBA Natural Olympia: Professional Men’s Champion
2007 PNBA Team USA: Professional Men’s Champion
2007 PNBA Natural Mr. Universe: Professional Men’s Champion
2007 PNBA Natural Olympia: Professional Men’s Champion
2007 IFPA Yorton Cup: Professional Men’s Champion
2006 NPC Team Universe Lt.: Heavyweight 5th place
2006 IFPA Cape Cod Naturals: Professional Men’s Champion
2006 Musclemania: Superbody Men’s Middleweight and Overall Champion
2006 Musclemania Worlds: Professional Men’s 2nd place
2006 NGA Professional Natural Mr. Universe: Men’s Champion
2005 NPC Southern States Open Lt.: Heavyweight 2nd place
2005 IFPA Desert States: Professional Men’s Champion
2005 IFPA Cape Cod Naturals: Professional Men’s Champion
2004 NPC Max Muscle Naturals: Overall Champion
2004 NPC Mr. San Diego Lt.: Heavyweight Champion
2004 NPC Miami Open Lt.: Heavyweight 2nd place
2004 NPC Team Universe Lt.: Heavyweight 10th place
2004 NPC Mr. South Florida Lt.: Heavyweight and Overall Champion
2003 Musclemania World: Middleweight 4th place
2003 ABA Amateur Natural Universe: Overall Champion
2003 PNBA Professional Natural Universe: Overall Champion
2002 NPC Max Muscle Naturals Open Lt.: Heavyweight 2nd Place
2002 NPC San Diego Open Lt.: Heavyweight 3rd Place
2000 NPC Orange County Classic Lt.: Heavyweight 4th Place
2000 Musclemania World: Middleweight Champion
1999 NPC California State Open Lt.: Heavyweight 4th place
1999 NPC All-Armed Forces Lt.: Heavyweight 2nd Place
1998 NPC Golds Gym Classic San Diego Open: Light Heavyweight Champion
1998 NPC Western Armed Forces Lt. Heavyweight and: Overall Champion
1998 ABA Southern California Naturals: Overall Champion
1998 ABA Team USA: Medium Class Champion
1998 ABA Forever Natural Universe: Overall Champion
1998 ABA Natural Universe Open: Medium Class 3rd Place
1997 NPC Golds Gym Classic San Diego Novice: Middleweight and Overall Champ
1997 NPC Western Armed Forces: Middleweight 2nd Place
1996 NPC Southwestern Naturals: Middleweight 3rd Place
1995 NPC Western Armed Forces: 3rd Place Middleweight
1994 Military Friendship Day Iwakuni Japan: Middleweight Champion
1993 Military Friendship Day Iwakuni Japan: 3rd place Middleweight
1993 Iwakuni Japan Classic: 2nd place Middleweight
1992 Military Friendship Day Iwakuni Japan Middleweight: Champion
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Philip Ricardo Jr.’s Workout Plan
Philip Ricardo Jr.’s training split varies from month to month. Now that he’s 50 years old, he has to be wary of his training style to allow his body adequate recovery time for longevity. First, he rotates with heavier weights from a power hypertrophy upper-lower (PHUL) training style. Next, he does a hypertrophy phase, then a volume phase. Lastly, Richardo Jr. does a de-load/high rep phase. (Each phase will last 4-6 weeks).
Below is what a typical workout week looks like for Philip Ricardo Jr.
Day 1 – Legs and Abs
Squats: 6 sets x 15 reps, rest 90 sec.
Walking Lunges: 6 sets x 20 reps, rest 90 sec.
Leg Press: 6 sets x 15 reps, rest 90 sec.
Calf Raise: 6 sets x 15 reps, rest 60 sec.
Weighted Sit-up: 6 sets x 20 reps, rest 60 sec.
Day 2 – Chest and Back
Dumbbell Bench Press: 8 sets x 12 reps, rest 90 sec.
Lat Pull-downs (Palms Away): 8 sets x 12 reps, rest 90 sec.
Pec Dec Superset Reverse Pec Deck: 8 sets x 25 reps, rest 60 sec.
Cable Row: 8 sets x 15 reps, rest 60 sec.
Day 3 – Shoulders and Lower Back
Seated Barbell Press: 8 sets x 15 reps, rest 90 sec.
Straight-leg Deadlift: 6 sets x 20 reps, rest 90 sec.
Dumbbell Lateral Raise: 6 sets x 20 reps, rest 60 sec.
Hyperextensions: 6 sets x 25 reps, rest 60 sec.
Day 4 – Rest/Powerlifting
Day 5 – Arms and Back
Dumbbell Curl: 6 sets x 15 reps, rest 90 sec.
Cable Tricep Extension: 6 sets x 15 reps, rest 60 sec.
Wide Grip Chin-up: 6 sets x max reps, rest 90 sec.
Cable Row/Barbell Row: 6 sets x 20 reps, rest 60 sec.
Overhead Tricep Extension: 6 sets x 15 reps, rest 60 sec.
Bent-over Reverse Lateral Raise: 6 sets x 8 reps, rest 60 sec.
21’s (Cable/Standing): 6 sets x 21 reps (7 reps ea. sets), rest 60 sec.
Day 6 – Leg and Abs
Day 7 – Shoulders and Abs
Cable Upright Row (Rope or Bar): 8 sets x 15 reps, rest 90 sec.
Front Lateral Raise: 8 sets x 15 reps, rest 90 sec.
Dumbbell Side Lateral Raise: 8 reps x 15 reps, rest 60 sec.
Bent-Over Reverse Lateral: 8 reps x 15 reps, rest 60 sec.
What Are Philip Ricardo Jr.’s Favorite Exercises?
Philip Ricardo Jr.’s written statement of his favorite exercises:
“Since I love training all body parts, my favorite exercises tend to be tailored to my focus areas through the seasons of my career. When I first started training, squats became my favorite because I had to focus on building my legs, which were my weakness at that time.
After my legs became a strength, I wanted a wider back so lat pulldowns and pull-ups were my favorites. My shoulders also needed more development, so side laterals and rear delt movements were my number one exercises.
At this stage in my career, I have seen that my legs are starting to decline compared to my younger years, so I have been focused on step-lunges and straight-legged deadlifts to awaken the dormant muscles in my glutes and hamstrings without injuring my back with heavy squats.”
Nutrition
Philip Ricardo Jr’s written statement of his nutrition:
“My nutrition during the off-season is very relaxed, yet still structured. I do not count calories in the offseason, and I just make sure that I have a healthy protein source (e.g., chicken, turkey, steak, or protein bar/shake) with each meal. Carbohydrate and fat sources can come from any type of food, and I also allow myself sweets, candies, and desserts if I crave them.
Pre-contest is more structured and I avoid sweets, dairy, and high glycemic carbohydrate sources in my nutrition plan 6 out 7 days a week, but allow a relaxed day early in my contest prep. Since I prefer to do a longer contest prep (20-24 weeks) it allows for events like birthdays, holidays, and other special occasions to eat more relaxed meals guilt-free if needed.
My physique responds well to the shock it receives from a higher sugar or sodium meal once a week if I eat very clean during the week.”
Competition Meal Plan
Meal 1: 1 medium apple, 1 cup of egg whites with 1 cup of spinach
Meal 2: 6 oz. ground turkey, 1 cup of brown rice
Meal 3: 1 cup of oatmeal mixed with 1 scoop whey isolate Protein and 1 scoop of organic greens and reds MADE supplement (ECN)
Meal 4: 6 oz. ground turkey or chicken breast, 1 cup of brown rice
Meal 5: 4 oz. turkey or beef, 4 oz. potato or rice, 1 cup green veggies
Meal 6: 8 oz. Salmon or Tilapia, 1 cup green veggies or salad with balsamic vinaigrette
Regarding supplements, Philip Ricardo Jr. said:
“My supplementation is very basic, and I have been blessed to be sponsored by fellow INBA/PNBA Hall of Fame Men’s Physique Champion, Brandon Stewart with Elite Caliber Nutrition (ECN) and New Dawn Nutrition (NDN).
I use Creatine Monohydrate, Whey Isolate Protein, Organic Greens and Red (fruits and Vegetables), BCAA’s, Omega-3,6,9 & CLA, and Multi-vitamin/extra Vitamin D. Pre-contest, I do use a fat burner and L-Carnitine by ECN.”
Personal Life
Philip Ricardo Jr. is a retired marine and uses the skills he learned in the Marine Corps to work as a contractor fr the government in the Washington D.C. area. He also has his own online coaching business at Team LEGENDS, where he works with about 15 clients at a time. In addition, Ricardo Jr. is a man of faith who is active at his church, Potomac Valley Church of Christ. Above all, Philip Ricardo Jr. is a husband to his wife Kelly Ricardo, a father to a son and three daughters, and a step-father to a step-daughter.
Lee Priest Shares A Powerful Physique Update, Starts Transformation Journey
Lee Priest has transformed his physique in an impressive photo update.
Australian bodybuilder Lee Priest has been turning heads in his latest photo update showcasing an incredible physique transformation. Dubbed “The Evolution,” it seems that this is just the beginning of a physique transformation journey for Lee Priest.
Jacob Ladon is a staff writer and former amateur bodybuilder. He has been passionate about bodybuilding since he was 15 years old and discovered the joys of training in the gym. He reports and comments on all bodybuilding related matters.
Nick Walker Shows Insane Physique And Tapered Waist At 295 Pounds
Nick Walker is looking crazy so far this offseason.
Nick Walker turned in an extremely impressive rookie season that proved he is one of the future stars in bodybuilding. In fact, he might be there already and is looking to take the next step in 2022. The Mutant recently shared a physique update where he is looking massive with a tapered waist at 295 pounds.
Walker took to Instagram to share a recent physique update and his bodyweight at the time of the picture. After the 2021 Olympia, Walker made it clear that he knows the improvements that he wanted to make in the offseason and is working to hit them all.
“295 morning weight. Nothing crazy here……… YET.”
Nick Walker burst onto the scene winning the New York Pro last year. This earned him a qualification to the Olympia but he decided to take on the Arnold Classic as well. With the show moved to September because of the pandemic, Walker had time to prepare and took home the title in his first appearance. Two weeks later, he took on the Olympia and finished fifth.
While most competitors would be happy with a top-five finish at the biggest show of the year as a rookie, Walker considered this a loss and worked to improve. He did not appear at the Arnold Classic last week and has put all of his focus on the Olympia in December.
Nick Walker has started to train with Dom Supersliced. He made a recent switch from Matt Jansen, who was his coach during his successful rookie season. Having the right coach is something that can take an athlete or team to the next level. Bodybuilding is no exception. It is important for these competitors to be on a strict schedule and put themselves through the right routines to prepare.
Walker and his new coach recently trained chest and gave fans an insight on what workouts will be like. It is clear that Walker is interested in becoming one of the best in the world and showing it during the Olympia. There is still time to prepare for the competition at the end of the season. Nick Walker will make sure to put on a championship performance.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Anabolic Doc Explains ‘Injection For An Erection’
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Dr. Thomas O’Connor, aka The Anabolic Doc, discusses the concept of ‘ejection for an erection’ and the complexity of erectile dysfunction for bodybuilders.
One of the most common steroid stereotypes is that, over time, erections become harder to obtain without continued steroid usage. Combine this with the popular stereotype that all bodybuilders are “roid rage” steroid users – and you have a mainstream audience that believes bodybuilders have a higher chance of sex issues. While this assumption is likely blown out of proportion – it’s true that long term steroid users can have issues due to lack of testosterone. One that The Anabolic doc has discussed with us previously. Enter the concept of ‘injection for an erection.’
The phrase ‘injection for an erection’ is a causal insider way of explaining certain prescribed drugs that can be injected into the body for an instant erection. This is different from traditional drugs like Viagra. Quite literally, it provides an almost instant erection regardless of whether or not you are even remotely turned on. In our latest GI Exclusive interview, The Anabolic Doc explains in detail how ‘injection for an erection’ works. He also details how erectile dysfunction is often much more complicated than people realize.
The biggest misconception, The Anabolic Doc explains, is that ‘injection for an erection’ is often used by bodybuilders and steroid users after they come off drugs. This isn’t the case. In fact, its very often not the case for bodybuilders post-steroids. These sorts of injections are usually prescribed and are a last case option for those who struggle with erectile dysfunction. After other more common drugs like Viagra and also therapy have not been able to provide relief.
The Anabolic Doc explains that people often focus on blood flow when it comes to erections during sex. This is where drugs like Viagra come into play. Some individuals may have a disorder that makes it harder for blood flow to properly pump to the penis when aroused. So drugs like Viagra often help with this fact. This can also help for those who may have slight mental blocks when it comes to sex. For example, those who have anxiety before having sex or perhaps put too much pressure on the act – causing erectile dysfunction.
But there is another component to erections and arousal that is less discussed. This is the direct brain signals going to the penis – telling you to be aroused. As we mentioned a moment ago, some may mentally block themselves from arousal due to anxiety or stress. But if you take it a step further towards clinical depression, or perhaps brain damage, or even nerve damage in the body – this can have big effects on arousal and erections as well.
The Anabolic Doc explains that this is were ‘injection for an erection’ comes into play. This is ultimately not ideal, but is the last resort for those who found no relief via other methods. Some of these injections are even inserted directly into the penis. These drugs, quite literally, provide an instant erection.
So the main point that The Anabolic Doc wants to stress here is that ‘injection for an erection’ is not a widely used tactic by long term steroid users. It’s a misconception to assume that this is purely a bodybuilder technique. It’s phrase and the shocking nature of the drug seem to turn heads – and help the concept go more viral online in certain circles. However, it is a very real and often troubling path that some individuals have to take. Those who are suffering after years of struggling.
You can watch Dr. Thomas O’Connor, aka The Anabolic Doc, explain ‘injection for an erection’ in complete detail by watching our latest GI Exclusive interview segment above.
The Basics: Do You Have What It Takes To Be a Great Bodybuilder?
Do You Have What It Takes To Be a Great Bodybuilder?
Thinking of becoming a bodybuilder? For most this can be a daunting experience. Bodybuilding is not just about lifting weights to develop huge biceps. It takes discipline, dedication and determination, along with a strict nutrition plan to reach success. It also requires patience.
You can’t expect to see results right away, and you shouldn’t give up just because you think you aren’t getting anywhere. The mental and physical benefits of bodybuilding will be worth the time and effort. So if you’ve got the drive and passion for becoming a great bodybuilder, there’s no reason you shouldn’t give it a go! Follow these bodybuilding tips to get you started.
How to Become a Bodybuilder
Educate Yourself
Before you commit to a lifestyle of bodybuilding, it’s important to have a good understanding of what goes into the process. There are different types of strength training exercises you can do to achieve certain bodybuilding goals.
Weightlifting is a tried and true form of strength training that works to strengthen your muscles dramatically and quickly. Calisthenics on the other hand relies solely on your own body weight for resistance, and doesn’t require the use of any exercise equipment. Common exercises include sit ups, lunges, pushups or crunches, which you can do conveniently at any time in any place. However, as you are limited to your body weight, it may take longer to build muscle mass.
Try to find out as much information about strength training as you can before planning a fitness routine. Do research on the important muscle groups and learn the right exercise techniques by
talking to experienced bodybuilders. This extra knowledge will help you determine what type of exercise is right for you and come up with clear, realistic goals for your body.
Plan and Develop Your Fitness Routine
Your strength training routine will largely depend on where your body is at and what your specific bodybuilding goals are. For instance, if you’re a bit overweight, you will need to focus on getting your body fat percentage down before you can begin building your muscles. Doing regular cardio exercises is a great place to start with this.
If you’re ready to begin building muscle, it’s generally a good idea to start with compound exercises. Compound exercises, such as pull ups, dips, rows or squats, focus on training all areas of your body as opposed to a single muscle group. Later on in your strength training routine you can choose to target specific muscle groups through isolation exercises like bicep curls, leg extensions, or triceps extensions.
If you’re going to do weight training, you will obviously need easy access to a range of weightlifting equipment to build your physique, like free weights and weight machines. Join a gym closest to you, or invest in your own home gym equipment for even more convenience. When you start, you will need to figure out the maximum weight you can lift. Choosing the accurate weight for your training level will help you avoid injury and build the right type of muscle.
Set a Meal Plan
A well-designed nutrition plan is crucial if you want to become a great bodybuilder. Without good nutrition, you are unlikely to see much progress in your muscle size and strength. A diet rich in protein can help you to build muscle more quickly. The general rule is to consume about 1 gram of protein per pound of bodyweight. You can find loads of protein in foods such as fish, beans, egg whites, and lean cuts of meat.
It’s also important for a bodybuilder to consume plenty of complex carbohydrates, like whole grain bread, oatmeal, whole grain pasta, brown rice or sweet potatoes. It’s best to consume these on your workout days to ensure you sustain your energy and minimize any unwanted fat. Healthy fats are also an essential component of a good bodybuilding diet regime as it helps to boost testosterone.
Healthy fats can be found in avocados, olive oil, eggs and nuts. Finally, make sure to eat plenty of fruits and vegetables, as these contain important vitamins, antioxidants, minerals and fiber that are good for your health and digestion.
To ensure you stay on track with your diet, keep a detailed food diary. Don’t forget to also take photos of your bodybuilding progress along the way so that you can see what you need to work on.
Alex Cordier is a freelance writer, who has been published across various sites on topics including home, travel, health and lifestyle. She is most passionate about living a healthy lifestyle. You can check out more of her articles here.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Photo sources:
Photo 1 – Pxhere – CC0 Public Domain
Photo 2 – Pixabay – CC0 Creative Commons
Photo 3 – Pxhere – CC0 Public Domain
Photo 4 – Pixabay – CC0 Creative Commons
Bikini Natural Bodybuilder Jackie Gonzalez’s Thunder Thighs Workout
PNBA Bikini’s competitor Jackie Gonzalez shares a quad-focused leg workout to build thunder thighs!
Your quadriceps make up a big portion of your thighs, and it’s essential to have well-developed thighs in bodybuilding. Although having thunder thighs is an aspiration, many lifters endeavors, especially women who lift. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Jackie Gonzalez shared a quad-focused workout on Instagram (IG).
Jackie Gonzalez is a Bikini competitor who competed in the Bikini Divas division at 2021 Natural Olympia. She placed in the top 10, receiving seventh place. Outside of bodybuilding, she’s a teacher and owns a dog and cat in Dallas, TX.
In an IG post on February 23, 2022, Gonzalez shared a quad-focused leg workout she did to prepare for the upcoming 2022 INBA PNBA season. Gonzalez stated:
“I have been loving this off season so far and believe to have been progressing fairly steadily in terms of progressively lifting heavier when possible. I’m so excited for this coming season!
Try out this quad focused leg day and tell me how you like it:
-Squats: 2 warm- up set followed by 2Sx15R, 1Sx12R, 1Sx8R, 1Sx5R
-Leg Press: (High-Low foot positioning) 3Sx15R
-Leg Extension: 3Sx15R, 4S is a drop set x3
-Walking Lunges + step-up (10 each leg) x2
-Seated Leg Curl: 4Sx15R”
Jackie Gonzalez’s Quad-Focused Workout
Four muscles make up your quadriceps – the anterior (front) of your thigh. You use your quads for everyday functions, such as transitioning from sitting to standing. They support your knees and are important for knee extension. Below is Jackie Gonzalez’s off-season leg workout that emphasizes quads.
*Note: She warmed up with two sets of squats followed by completing two sets of 15 reps, one set of 12 reps, one set of 8 reps, and one set of 5 reps of squats.
Below you can see Jackie Gonzalez performing hip thrusts – glute exercise.
https://www.instagram.com/reel/CZqAM7mgz1u/?utm_source=ig_web_copy_link
Bikini Divas
The INBA PNBA has a few different Bikini divisions, including Bikini Divas, Bikini Angels, and Bikini Mamas. Jackie Gonzalez competes in the Bikini Divas class – Kayla Rowling is the back-to-back winner.
Sex appeal and presentation are an essential part of the scoring in this category. Bikini Divas will dress in a swimsuit, high heels, and jewelry. Women in this class will still be muscular and toned; visible abs and a slightly visible glute-hamstring tie-in are imperative to be a top contender. So to rank well in the judge’s eyes, having lean and muscular legs are advantageous.
However, Bikini Divas won’t be quite as muscular as other divisions, such as Women’s Physique and Women’s Figure. Although compared to Bikini Angels, muscularity is more critical since Angels aren’t entirely judged on their physique – visible abdominals aren’t necessary.
Recap
Well-developed thighs are imperative in many bodybuilding categories. And many lifters, especially women, aspire to have toned legs. So try out Jackie Gonzalez’s quad-focused workout next leg day to develop thunder thighs!
Follow us on Instagram, Facebook, and Twitter for more workouts from the best natural physiques in the world!
2022 Boston Pro Preview: Who Will Win the Arnold Classic Rematch?
Many Men’s Open competitors will be back on stage just one week after the Arnold Classic.
The 2022 Arnold Classic took place just one week ago. Brandon Curry took home the title in Men’s Open and he will be present at the 2022 Boston Pro. This time, it will not be on stage but part of the meet-and-greet. Many competitors that Curry defeated will return to the stage in hopes of winning the big event.
In a way, this is viewed as the Arnold Classic rematch. A total of six competitors in Men’s Open will take the stage in Boston after appearing at the Arnold Classic. It will be interesting to see who will be able to take command of the stage. William Bonac finished second to Curry last week while Steve Kuclo rounded out the top three.
The 2022 Boston Pro features seven divisions and hand out Olympia qualifications to the champions. This event will take place on Saturday at the Sheraton Boston Hotel. Check out the full list of Men’s Open competitors below along with some analysis on the top competitors.
2022 Boston Pro Lineup
William Bonac
Maxx Charles
Phil Clahar
Samson Dauda
Douglas Fruchey
Regan Grimes
Steve Kuclo
Justin Maki
Eslam Mohamed
Justin Rodriguez
Nathan Spear
William Bonac
William Bonac entered the Arnold Classic looking to make an impact and that is what he did. After missing the show in 2020, Bonac took the stage and presented a championship physique. Many thought that he deserved to win the show but was slightly bested by Curry. If he shows up like he did in Columbus, Bonac will be difficult to beat and has to be considered the favorite during the Boston Pro.
Steve Kuclo
Steve Kuclo is a mass monster and he showed that in Columbus. Leading up to the Arnold Classic, Kuclo was sharing physique updates looking massive, especially his arms and legs. This earned him another third-place finish and he will compete once again here. With Curry out of the lineup, the matchup between Kuclo and Bonac might be the main headline going into the weekend.
Samson Dauda
There are some competitors that emerge during the finals and that is what Dauda did at the Arnold Classic. After displaying just pure size and conditioning during prejudging, Dauda stuck out during the finals and earned a fourth place finish at the show. This could set the tone for the upcoming season as Dauda looks to put his name next to some of the elite competitors in the sport.
Justin Rodriguez
Rodriguez entered this session with plenty of hype as one of the up-and-coming stars. He showed glimpses of that at the Arnold Classic and will continue to improve. Rodriguez made an impression during prejudging but was passed by Dauda come the finals on Saturday night. This will be another chance for Rodriguez to show what he has in a big competition.
Regan Grimes
Regan Grimes is 28 years old and entering his prime. He is already qualified for the 2022 Olympia by winning the KO Pro Egypt back in October. This does not mean that he is done competing as Grimes will see how he stacks up against other elite competitors. He earned a seventh place finish at the Arnold Classic and will look to build upon this in Boston.
The full lineups from the rest of the divisions can be found below.
Classic Physique
Michael Bell
Antonio Cummings
Tony Duong
Urs Kalecinski
Jared Keys
Lamar Shaw
Bartley Weaver IV
Andrew Wilson
Divine Wilson
Men’s Physique
Erin Banks
Riccardo Croci
Daniele D’Onofrio
Joshua Guidry
Lee Harvey
Jeremy Henry
Drelyn Hunt
Emanual Hunter
Julian Ibes
Daniel Leone
Diogo Montenegro
Puwanat Putoya
Sharif Reid
Franklin Turner
Antoine Weatherspoon
Fitness
Jaclyn Baker
Stephanie Jones
Kristin Pope
Missy Truscott
Aurika Tyrgale
Tamara Vahn
Figure
Luana Carparelli
Maude Exantus
Wendy Fortino
Nicole Zenobia Graham
Neli Mitreva
Lola Montez
Kiah Tiller
Bojana Vasiljevic
Ronshende Whittington
Bikini
Maureen Blanquisco
Jessica Nicole Dolias
Alessia Facchin
Eli Fernandez
Nittaya Kongthun
Crystal Leigh
Anya Nicholson
Elisa Pecini
Wellness
Vanessa Bernardo
Angela Borges
Daisha Johnson
Julia Chitarra de Mello
Celeste Morales
Yarishna Ayala Otero
Lorena Ragusa
Tracy Williams
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hardcore Truth: Johnnie O. Jackson Reviews The Arnold Classic 2022
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Johnnie O. Jackson shares his analysis and opinion on the top six Men’s Open placings at the Arnold Classic 2022.
This past weekend held the Arnold Classic 2022, it was an exciting event that returned to its normal full form after two years of shortcomings due to the global pandemic. The event is considered to be the second biggest competition of the bodybuilding season, second only to the Mr. Olympia itself. So of course, a bodybuilding show of this size is not without its controversies – with many debating whether William Bonac or Brandon Curry should have won first place. In this week’s episode of Hardcore Truth, Johnnie O. Jackson gives his analysis and opinions on the top six placings at the Arnold Classic 2022.
Seven divisions battled it out over the weekend at the Arnold Classic, bringing together some of the most talented athletes currently competing. When the results were announced on Saturday night, there was a mixture of excitement, respect, and controversy. The most hotly debated topic was about the battle of Brandon Curry and William Bonac. Many believed that Bonac should have taken the top spot. Regardless of outcome, these two competitors were extremely close in physique quality and performance. When a battle comes neck and neck as we reach the finish line – controversy always ensues.
That’s why Johnnie O. Jackson decided to put his opinion into the ring and break down his thoughts on the top six placings during the Arnold Classic 2022 finals. Let’s jump into his thoughts below.
Johnnie O. Jackson’s breakdown of the Arnold Classic 2022 Top Six Placings
First Johnnie O. Jackson puts his focus on sixth place finisher Brett Wilkin. Wilkin went into the Arnold Classic with a lot of hype this year due to some promising physique updates on social media entering the show. Ultimately, for fans expecting a massive top 3 finish, there was a bit of a let down after all the hype.
But Johnnie O. Jackson points out that this isn’t necessarily a bad thing. Wilkin looked improved of last year and is still relatively early in his career. Jackson’s biggest assessment? Wilkin needs more size in order to compete with the top 3 at an event this size.
Johnnie O. Jackson then moves onto Justin Rodriguez – who he believes has an incredible physique but could improve by bringing up his arms and the separation in his quads. Beyond that he brought in powerful conditioning and grainy physique. He also believes that between the pre-judging and finals – Justin Rodriguez woke up and brought a much more intense and passionate posing routine which helped his placing.
Johnnie O. Jackson then moves onto Steve Kuclo – whom he doesn’t have any direct criticism for. He believes that Kuclo continues to remain consistent and slowly improve his overall package. Jackson thinks that there is no specific area he needs to focus on – rather he simply needs to move to the next step on all of the little details to pull up into a possible number one spot in the future.
William Bonac vs Brandon Curry – Johnnie O. Jackson’s verdict
Now Johnnie O. Jackson dives into the controversy of William Bonac vs Brandon Curry. In Jackson’s personal opinion, he finds that Brandon Curry deserved the win he got. But he also understands that the battle was very, very close. Ultimately, depending on the subjective slant of the judges – it could have gone either way.
In Jackson’s opinion, he thinks that Bonac landing on second has to do with the lack of consistency in his performance over the past two years. Bonac placed sixth at the Mr. Olympia 2021. His physique at the Arnold Classic 2022 was much improved and perhaps one of the best versions of Bonac we’ve seen. In Jackson’s opinion, this inconsistency between shows gave Brandon Curry the edge over Bonac.
As a fair counterpoint to Johnnie O. Jackson’s opinion here – each individual bodybuilding show should be judged in a vacuum. The physique a year ago should not reflect on the physique presented on stage at the Arnold Classic 2022. However, it is also pretty common knowledge that the judges partially base their assessment of an athlete based on how they improved, or fell behind, from their last show. It’s often said that the Mr. Olympia champion, for example, can’t just look the same every year. He still needs to find a way to improve and beat his previous self.
So perhaps Brandon Curry’s consistency swayed the judges to give him the nod. Not all fans might be satisified by this answer. But the reality is that no matter how transparent and objective the sport tries to be – it is still judged by human beings. Subjective opinion will always sway a score in a slightly different direction.
Wrap Up
You can watch Johnnie O. Jackson go into full detail about his analysis of the top six bodybuilder placings at the Arnold Classic 2022 by watching the latest episode of Hardcore Truth above. Do you agree with Jackson on his takes? Let us know by commenting on our social media. And make sure to stick around every Thursday for new episodes of Hardcore Truth With Johnnie O. Jackson!
Why You Won’t Build an Aesthetic Physique if You Don’t Focus on Relative Strength
The Key to an Aesthetic Physique
Have you been in the gym for years packing on as much muscle as possible, but you don’t have the body you want?
Maybe you’ve even gained a lot of strength in the process, but you still don’t have the lean physique you want. That’s because you’re not focusing on the right strength. The key to an aesthetic physique is relative strength.
If you want a physique that’s not only strong but is powerful, athletic, and aesthetic, then you’re going to need to change your mindset.
Most people come into the gym with the hopes of getting as big and strong as possible and hoping to look like that action figure of Hulk Hogan you had growing up.
But it doesn’t quite work like that. If you’re getting big and muscular, but you’re layered in fat, well you aren’t going to have the physique you desire.
In order to have a downright astonishing physique that’s lean and chiseled, you need to get as strong as possible with the least amount of body fat.
This is what’s going to give you the Hollywood physique you’re looking for.
How is Strength Measured?
Strength is measured by a multitude of facets. There are calisthenics, weights, and some people are strong while others are strong for their size.
You can be strong with your bodyweight and be able to do one-arm pushups and chin-ups and squat twice your weight, or you can be just strong in general and be able to deadlift 500 pounds plus.
9/10 times it’s better to be the person who can do one-arm pushups and chin-ups. They likely have the more aesthetic physique.
Now don’t get me wrong, you can be both massive and strong for your size. Technically, you might be exceptionally strong for your size but not be able to do one-arm pushups and chin-ups, but these are usually elite bodybuilders.
Even though its muscle, these guys are usually too big to lift themselves up with just one arm.
But I’m talking about the mass here. Most people that are massive aren’t coated in muscle. They’re layered in fat.
They may be strong, but they have too much fat to see any muscle. While others aren’t quite as big, but they put up impressive numbers for their weight.
It’s better to be strong for your size. You want to be able to throw around as much weight as possible with the least amount of deadweight wrapped around you.
What’s more impressive to you, the guy who can do a one-arm chin-up or the guy who can deadlift 500 pounds?
I think it’s fair to say most people would agree on the notion of doing one-arm chin-ups, and he likely has a more impressive physique.
Absolute Strength
Absolute strength is your overall strength levels. This is how strong you are. It doesn’t matter if you weigh 300 pounds or 160 pounds. What’s important is how much weight you throw up.
The best way to determine your absolute strength is by the big three (squats, deadlifts, bench). So just add up your max on these and that will tell you your overall strength.
Someone that weighs 300 pounds but is in the 1,000-pound club is stronger than someone who is 160 pounds but can bench press double their weight.
Offensive lineman and strongman have this kind of strength. It’s impressive, but not quite as impressive nor near as beneficial as relative strength. And I’ll tell you why below.
Relative Strength
Relative strength is how strong you are for your size. The smaller you are and the stronger you are, the more relative strength you have. This is crucial for developing a well-developed physique.
Think of everyone you know that is strong for their size. These are the most ripped dudes you know.
If you can do weighted pistol squats, 100-pound weighted pull-ups, and can bench press 1.5x your weight, then you’ve got relative strength, my friend. And I bet you have a lower level of body fat with some muscle to show too.
*A fun fact: ants have incredible relative strength. They can lift 10-50x their body weight.
Powerlifters vs. Strongman
To give you some more examples, powerlifters have relative strength. They’re insanely strong for their size.
Powerlifters are lifting weight much heavier than how much they weigh. They often look much bigger than they are. That’s because they are usually very lean and maintain low-level body fat.
Strongman have absolute strength. They have incredible overall strength but are gigantic.
These guys can pull eighteen-wheelers for crying out loud, but they’re 6’8″ and weigh over 400 pounds. While impressive, they’re nowhere near as lean and aesthetic as powerlifters.
Which Physiques Are More Impressive?
Well, I guess it depends on who you ask, but for the vast majority, the powerlifters have better physiques.
That’s because they’re lean, and more aesthetic looking then strongman.
And that’s the key to a spectacular physique. Ones that’s well-developed, lean, and athletic.
Most people who want to develop an action figure like physique, go in dirty bulking and trying to pack on as much muscle as possible. The problem with this is that it may make you strong, but it doesn’t build you an amazing physique.
It builds fat around your entire body and hides all the muscle you’ve worked so hard for.
What you want to do instead is get as strong as possible, while maintaining the least amount of fat. This is the key to a lean, athletic, physique.
Key to a Lean, Athletic Physique
If you’re stronger for your size, then you have less body fat. This will make you look better naked and be more athletic.
You’ll be more athletic because the less body fat you have and the more muscle you have, the more agility, power, and speed you’ll have. All three are important components of many sports.
Conclusion
While having absolute strength is impressive, it wilts compared to relative strength. And if you want a body that not only looks spectacular but is athletic, then you’ll want to focus more on increasing your strength for your size and less on your overall strength.
To do this, drop body fat and get as strong as possible. Your body will thank you.
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10 Myths Most Fitness Beginners Believe
The Most Common Gym and Fitness Myths
Many people never start working out because of some obnoxious training myths. Some of these training myths are as old and stupid as “the earth is flat” theory. The false folklores live on because no one took out the time to bust them – until now.
We’re taking the responsibility of debunking these myths on ourselves. After reading this article, you might still choose to be a couch potato but you’ll not have the option of taking cover behind any of these myths.
All You Need Is – Eat Less Exercise More
Most people keep postponing starting working out because they assume that they can craft the physique of their dreams anytime they want by doing these two things. These people get the shock of their lives the first day they finally step into the fit lifestyle.
A Good Workout Burns a Lot of Calories
For many fitness noobs, all that matters is how many calories they burn. If they don’t close all the rings on their Apple watch, they don’t consider it a good workout. Learning the basics and the correct training form should be the priority when starting training. The other things will fall in place with time.
You Can’t Build Muscles Without Supplements
One of the most common bodybuilding myths is that you can’t build muscle without protein supplements. Remember – nothing beats real food and the powders are called ‘supplements’ for a reason.
Protein Damages Kidneys
Since we’re on the topic of protein, let’s debunk another myth. Many people believe the broscientists who demonize the protein powder for alleged kidney damage. There have been no studies that prove that systematic protein intake can harm your organs.
Lifting Weights Makes You Bulky
We wish building muscle mass was as easy as hitting the gym a couple of days a week. You shouldn’t expect to magically build muscle by accidentally lifting a couple of dumbbells in the weight room. Your results will depend on your training program.
Compound Movements Are Bad For Your Joints
Some gym rookies think that compound (multi-joint) lifts like the squats, deadlifts and bench presses are bad for them as they can put too much stress on the joints. On the contrary, the squat and hip hinge movement patterns are vital for health and performance. The best training programs include a balance of compound and isolation lifts.
It’s Not A Good Workout If You Didn’t Get a Pump
Many people judge the quality of their workouts by the pump at the end of the workouts. This measure can be faulty as muscle pumps depend on multiple factors like your diet, recovery and mind-muscle connection. A change in any factor can impact the muscle pumps.
You Can’t Lose Weight Without Cardio
We’re sure you’ve seen people who get a gym membership just so they can use the treadmill. While cardio equipment can be effective in weight loss, you can burn the same amount of calories in a well-designed HIIT weight-lifting session that focuses on excess post-exercise oxygen consumption, or EPOC.
Lift Big To Get Big
We can understand that watching Ronnie Coleman training videos can discourage you but you don’t have to take that path. You can achieve your dream physique through many different paths and you’re free to choose the one that suits you.
Hitting Failure In Every Workout Can Lead To Overtraining
Many people leave gains on the table because they don’t train to failure in fear of overtraining. Overtraining is easier said than done. You can train to your heart’s delight because most people can’t achieve overtraining even if they wanted.
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*Header image courtesy of Envato Elements.