Tag: Bodybuilding
Chris Bumstead Continues Progress With Massive Leg Day Workout
Chris Bumstead continues to crush the gym since his return with a huge leg day.
Chris Bumstead is back in his full swing and is crushing the gym since returning to action. Bumstead had to take some tie off after battling COVID-19 but has since gotten back in the gym. Bumstead recently shared a huge leg day workout to get a massive pump.
Bumstead lost upwards of 28 pounds when he contracted the virus. He was forced to take time away from the gym as he recovered. This was back in December and the reigning three-time Classic Physique Olympia champ has been hard at work since. Bumstead took to his YouTube page to share a huge leg workout that he went though recently.
Chris Bumstead began his workout with single leg extensions and leg curls. When performing single leg extensions, the machine the does not have enough weight for Bumstead. He performs a set of 20 and returns to the other leg to perform reps until failure. Bumstead then moves onto back squats, where he has to watch his knees.
Bumstead explained how he has to wear knee sleeves and a lifting belt for working sets. These come after a warm-up set before he adds plates. Back squats can also train hips and hamstrings but Bumstead also focuses on keeping his knees pain-free.
“Personally, I’m old, I have old man knees. So I just wear them for injury prevention when I go heavy. But I personally like to warm up until one or two sets before my working set… I’ll wear no sleeves. That’s so that I’m not completely dependent on them. I still got a little bit of completely free weight on my knee. So when I start to go heavier, especially now that I am getting back into squats, I throw the sleeves on. I wear really loose ones. More just to keep my knee a little supportive and warm.”
Chris Bumstead moves onto Bulgarian squats after his final set of back squats. These are done to build up the glute muscles and this is an area of focus for the Olympia champion. Bumstead ends the workout with hamstring curls and machine calf raises.
Once the workout is complete, Bumstead explains how he is still in the reintegration phase. This is because he is still working his way up since returning from COVID-19 and back in the gym. Bumstead is not performing his normal set volume at the moment. He will add an addition drop set if he feels like he has more energy.
When healthy, Chris Bumstead has one of the best physiques in bodybuilding and will be going for another Olympia title in December. This leg day shows that Bumstead is back to training at a high level and there is still another gear he can reach.
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Seth Feroce Shares Intense Functional Workout For Massive Gains
Seth Feroce is getting in great shape with this functional training plan.
One of the most interesting personalities in the game, Seth Feroce has never been afraid to speak his mind. The retired 212 competitor has been on a mission recently. After choosing to get off gear, Feroce has made it his mission to get in top form using less extreme means. While he may not be one hundred percent natural, Feroce has the kind of otherworldly work ethic that will see him get absolutely ripped and shredded in no time.
8 Week Challenge
Seth Feroce has taken it upon himself to undergo an 8 week training camp. This camp will consist of intense training and smart dieting to see if he can be in top condition without the aid of dangerous performance enhancers. As it stands now, Feroce is looking well on his way to completing his mission.
8 weeks. ⚒
The @axeandsledge HWMF Challenge has kicked off!
8 weeks to see what I got left in the Tank ??
Shredded sub 200 is the goal!
212lbs is the starting point.
Functional Training for Massive Gains
In order to get into his best shape yet, Seth Feroce is using functional training to get the job done. The IFBB Pro isn’t relying solely on classic exercises like the bench press and squats. Feroce has decided to use exercises that push the body in a very different way.
We can already see that Feroce means business. One of his most recent Instagram posts eluded to the type of training he’s putting himself through during this 8 week camp.
Functional & F⚒ckable Workouts!
Don’t think of it as cardio.
It is just lifting weights fast!
With a little cardio mixed in there….
Still doing sets and reps with some weights!
So It’s still Cool! ?
You’re gonna sweat like crazy.
You’re gonna build up that stamina and endurance.
Breath better.
Look better.
Function better.
You will Be Functional and F⚒ckable!
You’re gonna love it!
Below is Seth Feroce’s functional training regimen. He’s not only getting jacked and shredded, but building awesome strength along the way.
Seth Feroce’s Functional Training Regimen
15-yard Sprints – 5 back-and-forth rounds
Spiderman (Sidekick) push-up / Push-ups with mountain climbers – 10 each leg, 20 total push-ups
Pull-ups – 10 reps
Handstand push-ups – 10 reps
Sit-Ups – 10 reps
Squat Presses / Back Squats – 10 reps
Sled push with 3 plates – 15 yards
Sled pull with 3 plates – 15 yards
Burpees over the bag – 15 reps
To see the full workout, check out Feroce’s YouTube video here.
What do you think of Seth Feroce and his 8 week functional training camp?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Why Working Out Is Important to Recover After Rehab
The road to recovery is never an easy journey, whether you are a person with an injury sustained in an accident, operation or addiction. In all three of these cases having a regular workout will assist the body to heal. No, we aren’t asking you to sign on for the next marathon just yet.
It is Important to consult with your doctor before you start your routine. A doctor should be able to tell you which exercises to stay away from permanently and which ones to start off with. For example, one of the side effects of cocaine abuse is heart arrhythmia, running could cause further harm.
In the first two cases above you will need to ensure that your new exercise routine will not affect the injured part of the body. In the case of recovery from addiction, your body is already under stress from your withdrawal symptoms which can be really painful, so you don’t want to overexert yourself. If you have ever been for drug tests with urine, you know firsthand that drugs affect your entire body.
Your mind and your moods are affected. When you take drugs you’re adding a foreign chemical to your body and while it feels great at the time it wreaks havoc to your system.
Exercise can be a great way to kick start the natural chemicals for recovery in your body. Your new routine will also help your body to release the toxins faster. Having just finished rehab, creating a new routine with different forms of exercise throughout your week will also help to create a new structured lifestyle.
Exercise can be a healthy form of distraction. When cravings start, getting up and moving around will help to take your mind off it and prevent you from filling the gap with another bad habit. Eat healthy foods. Just as people who quit smoking sometimes play with pens or keep paper clips in their pockets to keep their hands busy and chew gum or carrot sticks to keep their mouth busy until the craving for a cigarette passes.
An Exercise routine is a great form of stress relief. Simple exercises can help to release feel-good chemicals, serotonin and endorphins, making you feel calmer and happier. This will help to alleviate depression. The movement will keep your body and mind engaged in the activity. The key is to try something that you will enjoy doing even if it is a little difficult at first. It builds your physical strength and reduces your risk of chronic diseases.
Exercise helps to build your confidence. How? Exercise helps to get the blood flowing to the different parts of your body. The increased blood flow will get more oxygen to your body. Your hair will start to look better. Your skin improves. Most drug users lose weight, this will be a great way to get your body looking and feeling healthy again. You have more energy. The more you exercise the more energy you have.
If you decided to join a gym, you start to make friends. You can sign up for different classes, light weight training, kickboxing, yoga, tai chi, swimming. The variety will keep you interested. Talking to people with similar interests in keeping fit and eating healthy is a great way to have a positive support circle around you. Join a running or hiking club. There are few things in the world that will make you feel as good as a walk in nature or a run on the beach.
Like I have mentioned before, it does not have to be complicated. Start simple. Try some stretching exercises.
It helps improve the quality of your sleep. One of the most important requirements for a healthy body and mind is your sleep. This should help to keep your mind clearer. Great way to burn off negative energy.
When someone goes through addiction their families go through a lot of strain and pain as well. While healing these relationships may be a long road, exercise could be a great way to reconnect. Taking family hiking trips and a picnic there after could prove to be a great relaxed environment to start enjoying each other company again. Going for a daily jog with your partner will also count as a way to reconnect and support each other through this. Trying something new together such as a dance class could be fun and exciting.
Exercise has become popular as part of the aftercare treatment. With all the benefits mentioned above, the greatest one should be, that it decreases the chances of relapse. When we have put in so much effort to start over, we all know that a moment of weakness can prove to be disastrous, but if we are feeling happier and healthier, in those moments we may turn to a better coping strategy like going to the gym or a session instead. Keep fit and keep healthy.
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Ruby J. Franke is a freelance blogger at noncouont.com and a mother. Ruby loves to read articles online and write about family, fitness, food, cooking, relationships and more.
3 No-Equipment Workouts That Will Make You Cancel Your Gym Membership
Best No-Equipment Workouts You Can Do At Your Home
“I don’t have enough time” and “gym memberships are so expensive” are probably the two most common excuses for not working out. Since you’re reading this article, chances are you too take comfort in these statements.
Some people fail to realize that they don’t necessarily need to go to a gym to workout and resistance workouts aren’t the only type of training. A solid grit is all you need to get and stay in shape.
Apart from the annihilating workouts, this article will show you that you don’t need fancy equipment to build the physique of your dreams, and that complicated isn’t always better when it comes to working out.
In this article, we’ll give you three different workouts that you can do at your home or on the move. The muscle pumps at the end of each of these workouts will make you wonder if you ever need to step inside a gym again.
Out of the three workouts, one will be an outdoor session, and the other two can be done inside a room. This program is designed to keep your muscular and cardiovascular conditioning in top shape.
Workout 1 – Run For Your Life
Run – 0.5 Miles
Lunges – 10 Each Leg
Jumping Jacks – 25 Reps
Circuits – 3 | Time – 15-20 Minutes
Remember, this isn’t one of your leisure runs. Each exercise on this list is meant to be done with the highest intensity possible. After you run half a mile, keep your hands on your sides and start performing the lunges.
Get into the jumping jacks as soon as you’re done with the lunges. Rest for a minute and start the circuit again until you’re done with the three rounds. Not only do you need to complete the number of reps, but you also need to do them within the time mentioned.
Keep a stopwatch running and if – god forbid – you’re not able to complete the workouts within the time target, your punishment is to do one additional round. Make sure you don’t compromise on your form while performing the exercises.
Workout 2 – The Rep Attack
Pushups
Squats
Situp
Burpees
Step-Ups
Reps – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 | Time – 20-25 minutes
The second training session is a rep pyramid workout. You’ll start the workout by performing ten reps of each exercise in the first circuit. The second round will have nine reps, eight reps in the third and so on until you perform one rep of each exercise in the last circuit.
You will not stop for rest between exercises. However, you’ll be taking a 30-second breather after completing each circuit. This is a great workout to do anywhere. You pack in a ton of quality work – 55 reps of 5 different exercises – and perform the entire workout in one spot.
Workout 3 – Make The Time Count
Skier Abs – 30 Seconds
Jump Squats – 30 Seconds
Diamond Pushups – 30 Seconds
Mountain Climber Twist – 30 Seconds
Touchdown Jack – 30 Seconds
Circuits – 3 | Time – 15-20 Minutes
Time will be the focus of the third workout. You’ll be performing each exercise for the time mentioned in front of it. As with the other two workouts, you can take a 30-second break after completing a circuit and nothing in between.
The workout should get harder as you get into the second and third circuits. Make sure you’re not compromising on your form. If you’re a beginner, you can perform the high plank leg lifts in place of the skier abs and Russian twists instead of the mountain climber twists.
How often do you circuit train? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
10 Great Benefits of Lifting Weights
10 Benefits of Working Out
Lifting weights isn’t a fad which is going away anytime soon. Working out has longstanding benefits which make it a worthwhile sport for anyone to follow. People might come to the gym because of their resolutions but stay because of the positive changes they see.
It might take some time to reap the rewards of working out but once you do, there is nothing more satisfying than that. If you’re a critic of lifting weights, this article might help in changing your opinions.
Gain Muscles Mass
It’s no secret lifting weights can help you in building muscles. Most people get a gym membership to gain muscle mass. If you want to buff up, hitting the gym is arguably your best option.
Get Stronger
Lifting weights with consistency will invariably lead to strength gains. Setting new PRs every few weeks is a sign you’re not plateauing and are getting stronger. The strength from the gym will carry over to your daily life and the things which once felt heavy will no longer feel that way.
Look Good Naked
Bodybuilding can change your body structure. A slouching back or slanting shoulders aren’t the sexiest of body features. Working out can help you develop your arms, shoulders, back, chest, abs, and legs for when it matters the most – the bedroom.
Increases Stamina
Lifting weights and doing cardio workouts can help in improving your cardiovascular strength. Apart from your stamina, working out can also improve your core strength, flexibility, agility, and conditioning.
Stress Buster
Working out can be a great stress buster. A good training session can be the best reliever after a hectic day. Some people like to use the gym as an outlet for the frustration and anger built throughout the day.
Makes You Disciplined
If you want to see changes in your physique, you need to be disciplined. A fit lifestyle demands discipline with your workouts, diet, and recovery. Over time, you’ll find yourself starting to get accountable in other areas in your life.
Enhances Mood
While you train your body releases endorphins which are the hormones responsible for making you feel happy. You’ll hardly ever come out of a training session feeling depressed, especially if the workout was good.
Get Better at Visualising
Bodybuilding isn’t just about lifting a couple of heavy dumbbells. Arnold emphasized the importance of visualization in bodybuilding. He considered himself to be the crafter of his physique and with every rep, he was shaping his body into a masterpiece.
Makes You Psychologically Tuffer
You’ll be challenged both physiologically and psychologically while lifting weights. Resistance training will regularly put you in spots where you’ll have to break your mental barrier if you want to progress.
Teaches You the Importance of Diet
Diet plays one of the most integral parts in bodybuilding. People who lift weights and are in good shape will rarely be suffering from otherwise common problems like obesity, high blood pressure, cholesterol, etc. Once you start lifting weights, you’ll realize the kind of impact the food we eat can have on your bodies.
What are the other benefits of lifting weights? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
5 Guaranteed Ways to Get Injured in the Gym (And How to Prevent It)
How You Can Get Injured in the Gym and Ways to Prevent It
The gym isn’t among the safest places on the earth. You can get injured if you’re not careful and yet many people do the things they shouldn’t be doing. Most of the injuries which happen in the gym can take a long time to recover from – if not forever.
There are recognizable patterns to how people get injured in the gym. You can save yourself a lot of pain and trouble by learning from these patterns. Be wise and learn from the mistakes of others.
Not Warming Up
Most people make the mistake of jumping right into their workouts without warming up. Weight training without warming up is like stepping on a treadmill running at high speeds. You’re sure to fall on your face.
Fix – Do a light warm-up before lifting weights. Don’t just warm-up the muscle you’ll be training, stretch out your entire body. It’s advisable to do a couple of minutes of cardio before you start training. Don’t do anything which fatigues you before you get to your working sets.
Bad Form
Bad form is probably the biggest factor which sends people from the gym to the doctor. Lifting weights with a bad form is arguably worse than not lifting weights at all. Lifting with a bad form recruits the secondary muscles which are weaker than the primary muscles which the exercises are intended to target.
Fix – Before jumpstarting your fitness journey and going along all by yourself, take the help of a professional and learn how to perform the exercises correctly. Learning to perform the exercises with the right form can take some time. So, be patient while being consistent.
Using Heavy Weights
Many people let their egos get in the way of building muscle mass and get injured. Contrary to the popular belief, lifting heavy weights won’t speed up the muscle building process. Make sure you don’t confuse bodybuilding with weight or powerlifting.
Fix – Get used to training with the right form before incrementally increasing the weights. Building muscle mass and conditioning requires contracting the muscles with every rep and establishing a mind-muscle connection.
Not Using Gym Accessories
Gym accessories can help you in the gym by making your lifting routines easier and more comfortable. A minor slip up while training without gym gear can cause fatal injuries which otherwise could be avoided.
Fix – If you have weak or aching joints, you’ll be better off lifting with accessories like the knee or elbow sleeves, wrist wraps, and a weightlifting belt. Consult a physician before training if you have prevailing back or joint pains or injuries.
Jumping Levels
Some people get impatient when they don’t see results and try to jump levels. Putting more stress on your muscles than they can handle or are ready for can lead to muscle tears.
Fix – Don’t try to speed up the muscle building process by doing intermediate level workouts if you’re a beginner. Know the stage you’re on, get the right workout plan designed and be patient with your progress.
Have you ever been injured while working out? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
+10 Biggest Female Bodybuilders Who Ever Walked the Earth
Women are naturally endowed with smaller muscles, so we get fascinated when we see them killing it at the gym. Female athletes have been involving themselves in bodybuilding for decades. Some have even proven to be better than most men. Gone are the days when male bodybuilding overshadowed female bodybuilding, women are now giving men a run for their money as far as bodybuilding is concerned. Female bodybuilding took shape in the 70s and has continued to weather all stems and become better. We have prepared for you a list of the biggest bodybuilders in history who are also the greatest in the world of female bodybuilding.
Related Article:: 4 Famous Female Bodybuilders And Their Diet
Roxie Beckles
She comes first in our list not only because she’s a mammoth of a female but also because she achieved a lot in her professional female bodybuilding career. She won Team Universe National Championship in 2013, launching her career as a respected bodybuilder and coach. Roxie’s physique is one that turns heads around, an indication that the time spent in the gym is paying of with amazing body results. Despite her massive muscles and physique, Roxie is a humble soul who has contributed immensely to the growth of the fitness and bodybuilding industry. She has partnered with the New York Road Runners Foundation to coach kids in the organization’s fitness programs. Most importantly, she’s come up with amazing programs such as weight loss, flexibility, and core strengthening to help those struggling in bodybuilding.
Roxie Beckles – #instagram
Lenda Murray
Lenda Murray is a huge name in the bodybuilding industry and you must have heard about her at some point if you love this sport. Those who know her remember she dominated most female bodybuilding events in the 90s. In fact, she defended her titles and went unbeaten for five years (1990-1995). She would come second in the Ms. Olympia title in 1996 and 1997.
Lenda Murray – #instagram
Murray would later compete in the same event in 2002 where she clinched the title and defended it the following year. Her dark muscular body was unparalleled and many female bodybuilders dreaded standing next to her in shows. Lenda Murray was inducted into the IFBB hall of fame in 2010, just six years after retiring from active bodybuilding.
Joan Marie Laurer (Chyna)
This American fitness queen is considered one of the biggest bodybuilders that ever existed. She caught the attention of the public in 1997 when she participated in a World Wrestling Federation (WWF) promotion. The bodybuilder’s star continued rising as she took part in various bodybuilding shows such as the New Japan Pro Wrestling in 2002 and Total Nonstop Wrestling held in 2011. Chyna is also an entertainment celebrity and has appeared in several magazines, TV shows, and other live events.
Joan Marie Laurer (Chyna) – #Twitter
Additionally, she has been featured in a couple of films, thanks to her massive, well-chiseled body. The athlete continues to be a role model to many upcoming bodybuilders and fighter all over the world. Truly, whoever referred to her as the ‘ninth wonder of the world’ had every reason to coin it.
Iris Kyle
Iris Kyle is another decorated bodybuilder with many titles to her name. She came second to the Ms. Olympia title in 2001, 2004, and 2006-2014. She won the title of IFBB Ms. International in 2004, 2006, 2007, 2009, 2010, 2011, and 2013. Very few bodybuilders have achieved such a fete given the competitive nature of the sport. Iris Kyle has Lenda Murray for an amazing bodybuilding career since she got inspiration from her. It is Murray’s achievements that made Iris change her career path from basketball and softball to bodybuilding.
Iris Kyle – #instagram
She started it at a very young age, thus had all the time to build an enviable physique. Iris’s first win was in 1994 when she won the Long Beach Muscle Classic title.
Lisa Marie Varon
Lisa is nicknamed ‘the legend of extreme female bodybuilding’ and goes by the ring name Victoria. She won the title of WWE Women’s Champion twice as well as many other titles.
Follow her on – #instagram
Although Lisa studied biology and medicine, she decided to pursue bodybuilding where she became the women’s champion a record seven times and a Total Nonstop Action Wrestling title once. Like many other great bodybuilders, Lisa had a role model who happened to be Joan Marie Laurer. She followed in her footsteps from a young age and went on to become like her idle.
Kim Chisevsky
Chisevsky is perfect example of how hard work and determination can transform someone. She was once the laugh of town due to her chubby body. However, she ignored all the negativity and kept working on her physique.
Follow her on – #instagram
Long story short, Chisevsky is currently one of the most ripped female bodybuilders with a body to die for. Considered one of the biggest bodybuilders of her time, she contested and won Ms. Olympia on multiple occasions (1996-1999). Her physique may have undergone some changes since she is now in her 50s and a mother of two, but she is still looking fit as ever.
Nancy Lewis
Nancy Lewis is an American female bodybuilder with a rich history in the world of bodybuilding. She was active between 1992 and 1998 where she won numerous awards and owners. However, her career kicked off during the 1991 NPC USA Championship where she won the contest and earned her pro card. Lewis took a break from active bodybuilding for four years and came back stronger than ever. She would proceed to win the Jana Tana Classic Title in 2002 which capped her successful bodybuilding career.
Must Read:: Post Cycle Therapy (PCT) For Female Steroid Users?
Andrea Shaw
The 2020 Ms. Olympia winner has many other titles to her name including the winner of:
IFBB Omaha Pro.
IFBB WOS Rising Phoenix World Championships.
Follow her on – #Instagram
Andrea Shaw’s career path has always been geared towards bodybuilding from when she was young. For instance, she participated in competitive cheer and gymnastics as a child. Her mother who was a fitness trainer greatly influenced her decision to choose fitness as a career. She would also draw inspiration from established female bodybuilders whose pictures she admired in magazines. She started doing professional bodybuilding at the age of 17 and went on to become one of the greatest.
Nikki Fuller
Nikki Fuller was naturally born strong and she decided to put that strength into good use. Consequently, she started bodybuilding at a very young age, something that prepared her body adequately for the tasks ahead. Considered one of the biggest bodybuilders in history, Fuller’s biceps measured an impressive 457 mm at the peak of her career. She also weighed around 90 kgs at that time, making her a moving mass of muscle.
Follow her on – #instagram
Despite her unique physique, Fuller did not win a title for Ms. Olympia or Ms. International until in 1998 when she won the Novice Oregon. However, she finished among the top 10 for both contests in 1992. Nikki Fuller also participated in bodybuilding modelling and got featured in several women’s magazines. Most importantly, she was always included in the list of top female bodybuilders, mostly appearing in the top 10.
Yaxeni Oriquen
Yaxeni Oriquen is a Venezuelan professional bodybuilder who moved to the United States to pursue a career in bodybuilding. Her first major title was a Ms. Olympia, which she won in 2005, more than fifteen years after launching a professional career.
Follow her on – #instagram
Her bodybuilding career which started in 1989 has been slow but sure. On top of her Ms. Olympia title, Yaxeni has also won Ms. International five times. Also considered one of the most jacked up bodybuilders of her time, Oriquen has now shifted her focus to fitness coaching. She has a modern gym where she trains aspiring bodybuilders and other fitness clients.
Overall
Female bodybuilding is still in its infancy compared to the more established and famous male bodybuilding. However, there are hundreds of female bodybuilders who have set the pace and shown that women can also make it in this field dominated by men. Moreover, women have to work harder than their male counterparts who are naturally muscular to come out of their shadows. Most female bodybuilders discussed in this article can be found on Instagram and YouTube. Search their channel and follow them for regular motivation. Follow our blog for more inspirational articles and get access to quality bodybuilding drugs and supplements.
Brandon Lirio Profile & Stats
The biography, life, and accomplishments of Brandon Lirio
Brandon Lirio is an American professional INBA PNBA Classic Physique professional natural bodybuilder born on March 9, 1988. He’s also a powerlifting and strongman athlete. He’s a 3x Natural Olympia champion, 2x World champion, 2x Natural Universe champ, and in the PNBA Hall of Fame. He’s held six continental titles and several dozen other titles in the last decade too.
Also, Brandon Lirio is part of the recent surge of INBA PNBA athletes that have received a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Brandon Lirio’s profile, stats, biography, training, and diet regimen.
Full Name: Brandon Lirio
Weight
Height
Date Of Birth
153 – 170 lbs
5’5”
3/9/1988
Division
Era
Nationality
Classic Physique
2010
American
Biography
Born in March of 1988, Brandon Lirio is one of the eminent faces in natural bodybuilding, precisely the INBA PNBA league. He’s had an impressive INBA PNBA career thus far and is putting an imprint in powerlifting and strongman competitions.
Brandon Lirio has a military background and served in the United States Air Force for 11 years. In addition, he was stationed overseas and worked in the meteorology field – space physics. During his time serving, Lirio suffered from panic attacks, and bodybuilding was an outlet for him to prevent the attacks and balance his hormones.
Also, he was tired of being small, weighing 117 lbs, when he first joined the military. However, everything changed for him once he met a buddy who showed him around the gym and also happened to be an MMA champion. Once he started taking natural bodybuilding seriously in 2012, he began stacking titles.
Competition History
2021 Natural Olympia Classic Physique Division – 2nd
2018 PNBA Natural Olympia Classic Physique Division – 1st
2018 PNBA World Championships Classic Physique – 1st
2018 PNBA US Nationals Physique Division – 1st
2017 INBA Illinois State Championship Classic Physique Division – 1st
2017 INBA/PNBA North American Championships Classic Physique Division – 1st
2017 INBA/PNBA Natural Universe Classic Physique Division – 1st
2017 INBA/PNBA Asian Pacific Championships Classic Physique Division – 1st
2017 NGA New England Championships – 1st
2017 INBF Natural Connecticut Lightweight Bodybuilding Division – 1st
2017 INBA PNBA Asian Pacific Championships Bodybuilding Division – 2nd
2017 INBA Illinois State Championships Bodybuilding Division – 2nd
2017 INBA/PNBA World Cup – 2nd
2017 INBA/PNBA Australian International Championships Bodybuilding Division – 3rd
2016 Natural Olympia Lightweight – 1st
2016 INBA European Championships Bodybuilding Divison – 1st
2016 INBA World Championships – 4th
2016 AFS Helsinki Fitness Physique Division – 1st
2016 INBA Illinois State Championship Novice Division – 1st
2015 AINBB International Physique “Mr. Physique” Title – 1st
2015 Northern Italy Bodybuilding Division – 1st
2015 Nothern Italy Physique Division – 1st
Brandon Lirio’s Training
Brandon Lirio’s training regimen varies depending on if he’s in-season or off-season. His workouts consist of training six days a week on a bro split routine during the season. In addition, he focuses on powerlifting and strongman lifts during the off-season to build muscle mass.
Leg day and training his chest are his favorite muscle groups to train. Heavy incline cable flyes and cross-chest press are his favorite chest movements to build a full chest, while belt squat and leg press are his go-to leg exercises.
Brandon Lirio has an in-depth Iron Man Magazine article of his preparation for natural bodybuilding competitions here.
Nutrition
Brandon Lirio’s nutrition doesn’t stay consistent each year. But generally, he puts a heavy emphasis on protein intake and consumes 1.75g/lb of bodyweight year-round. He believes consuming ample protein will control his hunger levels and leave enough amino acids around to help muscle repair. When it’s the off-season, Lirio will eat anywhere from 1.5g-2.25g of carbs/lbs of bodyweight. As he approaches competitions, he may load up more on carbs, varying from 35-150g during the season. His fat intake will fluctuate from 40-70g per pound of bodyweight – in-season, he hovers on the lower end around 40-55g and will consume upwards to 70g of fat during the off-season.
Personal Life
Outside of competing, Lirio loves to engage in sports and owns a fitness business – Battleground Fitness. Currently, he’s doing a professional series on YouTube on learning to lift as a strongman. You can take a peek at that below.
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Brandon Lirio loves spending time with his wife and their newborn twins, Archer and Ellis. To cater to his nerd side, he loves playing Magic: The Gathering – a card game.
10 Best Backs In Bodybuilding & On The Internet
Here is a list of the 10 best backs in bodybuilding, also seen on social media!
Bodybuilders are all around impressive mass monsters, however, those with massive backs need to be applauded. While so many people work their front, really beefing up their chests, biceps, and abs, it is an incredible disservice to neglect your back. A massive back can be an impressive sight and these bodybuilders certainly know how to get it done.
If you slack off in the gym and neglect your back, these will definitely put yours to shame. As Olympia competitors and seriously dedicated athletes, what it takes to have a back like this is something else. So, if you’ve ever wondered who has the best backs in bodybuilding, we’ve done the hard work for you by putting it all in one place.
10 Best Backs In Bodybuilding
1. Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian bodybuilder and two-time Olympia winner, taking first back-to-back in 2020 and 2021. Since earning his pro card in 2012, he has been nothing but dominant on the pro circuit. His workouts and strict attention to detail have produced a massive back and one clearly worthy of back-to-back Olympia titles.
2. Brandon Curry
Brandon Curry took home the Mr. Olympia title in 2019, just before Big Ramy began his amazing run. As a football player early on, Curry had a physique waiting to be unleashed and his thick muscular appearance lends credence to his massive back.
3. Kai Greene
Kai Greene is one of the bodybuilders to envy and his overall physique lets his back pop. As an Olympia competitor with loads of runner-up finishes, his breakout role in Generation Iron gave fans an insight into Kai and his amazing work ethic. He seeks to create a revolutionary approach to bodybuilding to constantly improve the sport.
4. Phil Heath
Phil Heath is a seven-time Olympia winner with a reputation for being one of the most muscular men on the planet. Overall, Phil is massive and his approach to training is something that pro and aspiring bodybuilders can strive towards.
5. Hadi Choopan
Hadi Choopan has an impressive bodybuilding resume and is a force to be reckoned with. When he turns around, his back is something to envy and as a constant competitor in the pro circuit, his approach to training only continues gains to his back and overall physique.
6. Hunter Labrada
Hunter Labrada has found a great routine over the years working to reduce his volume at times and allowing his body to catch up to his intense training routines. With a massive back to prove his physique is competition worthy, this bodybuilder is a force on the pro circuit when he turns around.
7. Nick Walker
Nick Walker joined the list of big names to win the Arnold Classic, among other competitions, and his giant back is just one of his many physical attributes. With a focus on machine exercises, Nick continues to build a bigger back so those pop every chance they can.
8. William Bonac
William Bonac has a humble attitude and drive to be the best and his top three finishes in many competitions proves his hard work. When he turns around, it separates him from other notable pros and his nickname as “The Conqueror” certainly becomes reality.
9. Chris Bumstead
Chris Bumstead is a three-time Olympia champ in the Classic Physique division and continues to amaze with his shredded aesthetic. He is constantly changing up his back routine to challenge his muscles and continue to build an amazing back for all to envy.
10. Andrea Shaw
Andrea Shaw is a two-time Ms. Olympia winner with wins in 2020 and 2021. Her approach to training has kept her dominant on the pro circuit and her shredded back is something all aspiring bodybuilders can aim for.
Wrap Up
Building a massive back is something to not take for granted. When you turn around, people should envy your entire physique. For those of us who work their biceps, chest, abs, and others impressive muscles, the back is one of those things that can make or break results. These bodybuilders have amazing and impressive backs and put a real emphasis on building these muscles so they can continue dominance on the professional level.
What do you think? Do these backs live up to the hype?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge: Craig Golias Reacts To Hulk Hogan’s Physique At 68 Years Old
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Craig Golias talks Hulk Hogan’s recent physique update, Flex Lewis’ Olympia qualification status, and leg training in modern bodybuilding.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias decides whether or not Hulk Hogan is still jacked or not and weighs in on the Flex Lewis Olympia qualification controversy.
This week, we dive head first into three of the most engaging stories published on Generation Iron over the past week. The three topics discussed are Flex Lewis’ qualification status for Olympia 2022, Milos Sarcev’s recent comments on leg training in modern bodybuilding, and Hulk Hogan’s latest physique update at 68 years old and the comments that followed. Let’s jump into it!
Hulk Hogan’s Physique at 68 Years Old – Is He Jacked Or Not?
Hulk Hogan posted recently on Instagram showcasing a front double bicep pose at 68 years old. The image caught attention across the mainstream web for his impressive physique at an older age. When shared via Generation Iron and other bodybuilding news outlets – the bodybuilding community criticized his physique. Claiming that he was not really very jacked at all.
Craig Golias looks over the image and weighs in with his thoughts. He’s shocked how harsh the bodybuilding fans were – claiming that holding that level of muscle at 68 years old is extremely impressive. In fact, Golias believes that the internet will always find ways to criticize and spread negativity. In fact, odds are it’s a small but loud minority that pushes the narrative.
Hulk Hogan may not look like a Men’s Open bodybuilder that the fans are used to seeing – but even many former bodybuilding legends are smaller than Hogan appears in his recent post. Craig Golias is willing to call a spade a spade. And in his mind, Hulk Hogan looks impressive for his age.
Should Flex Lewis Get Automatic Qualification To Mr. Olympia 2022?
Dan Soloman made headlines this week by posting an Instagram story that seemed to claim Flex Lewis is only qualified for Men’s 212 Olympia this year. This seemed to imply that Flex would have to qualify this year to get into the Men’s Open competition. The internet went into a frenzy – claiming that he deserved a special invite. Soloman back tracked the next day – stating that it is only January and that special invites have not been decided yet.
Craig Golias believes the entire situation is a mess. To Craig, it’s clear that a legend like Flex Lewis should have automatic Olympia qualification for any division he wants to compete in. If in fact he will receive a special invite – the misleading statement made as of now drummed up controversy for no reason.
Do Bodybuilders Today Not Train Legs Hard Enough?
Craig Golias also weighed in on Milos Sarcev’s recent statements in our GI Exclusive interview. Sarcev stated that today’s bodybuilders have weak legs – and there is no excuse for it. In fact, Sarcev believes training legs is easy but modern bodybuilders simply don’t want to train them as hard.
Craig isn’t quite sure about this statement. He thinks this all comes down to genetics. Sarcev’s belief that training legs is easy probably comes from the luck he had with genetics. For others on the Olympia stage – they most likely train just as hard but their genetics make it harder to build those muscle groups up.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Watch Craig go into full detail about Hulk Hogan, Flex Lewis, Milos Sarcev and also watch Craig answer some fan questions. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!