Tag: Bodybuilding
NPC Bodybuilder Sergio Fernandez Has Died At 41 Years Old
Sergio Fernandez was an up-and-coming bodybuilder in the NPC.
NPC bodybuilder Sergio Fernandez has passed away at the age of 41. Fernandez was a strong competitor on stage and made an impact in the fitness industry off stage. On Monday, Fernandez was assaulted and killed in a robbery attempt after leaving a gym in Mexico City. There have been no further details released about the incident.
A post was shared to Fernandez’s Instagram page as a memorial. This was a repost from the account of his wife, Alessa de Leon. Fernandez is survived by his wife and four-month old son, David.
“Who would have thought what would be our last picture together. What would be our final date, the last dessert. Our last family day, the last time you saw David’s face and how each time he moved and grew. Who would say it but I know that God has a purpose for our lives.
Thank you for giving me that last family outing, for always being on the lookout for us. Know that Nick is restless at home and wants to take a walk with us in the park, know when he’s hungry, sleepy, uncomfortable from the diaper. For that and more, I will always love you my darling, my life, my love.”
Sergio Fernandez began training to become a bodybuilder at a young age when he gained a passion for fitness. He began competing in the NPC in 2014 and finished first in the Men’s Heavyweight division at the NPC Europa Show of Champions. He continued to compete in this division until 2018, where he won gold at the NPC Gainesville Classic and silver during the Florida State Championships.
During those two shows in 2018, Fernandez also won gold in the Men’s Masters Over 40 division. He had experience competing against some IFBB pros during their time in NPC, including Rafael Brandão. Fernandez had a dream of moving up to the next level but also providing for his family.
Sergio Fernandez did some incredible work off the stage. He was a key figure for Muscular Development Latino magazine and website. Fernandez often worked as a contributing editor and motivational speaker. He was a great public speaker and liked to inspire others. He also worked as a trainer for many bodybuilders.
There has been a GoFundMe page setup where donations can be made to the family of Sergio Fernandez. This will also go toward funeral costs. Fernandez always put his family first and was working hard to provide for them and relocate to Spain.
The sport of bodybuilding has lost a true inspiration on and off the stage. Generation Iron would like to send condolences to the family and friends of Sergio Fernandez.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Calum Von Moger Shares Latest Physique Update & Home Workout Routine
Been wondering what Calum Von Moger’s workouts look like these days? Now you have your answer.
Calum Von Moger is a bodybuilder and actor, among other professions, with a massive physique and accomplished career. He knows what it takes to be the best, and to compete with the best, and with a massive platform he uses it to inspire others so they too can see great gains.
In an exclusive Generation Iron video release, Calum Von Moger shared his most recent home workout routines, plus updates on his current physique. For those us looking to see great gains and work out like the best, why not look to those athletes like Calum to get great advice. His approach to training is unique and has proved highly effective in his own workouts and for those of us looking to see the same results, look no further than this great workout from Calum himself.
Calum von Moger has also detailed an in-depth bicep workout routine you can employ and you can also check out Calum’s previous home hardcore workout to double up on your bodybuilding motivation.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/09/1990
Profession
Era
Nationality
Bodybuilder, Actor, Entrepreneur, Online Personality
2010
Australian
A Brief Look At Calum Von Moger
Calum Von Moger grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we meant an old warehouse with basic equipment and rusty dumbbells. Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’
His bodybuilding journey began and he quickly started winning shows, building up his reputation and catapulting himself into the spotlight of the bodybuilding community. Despite a few setbacks as a result of injury, Calum showed resilience and overcame those. While his road to recovery was difficult, he returned to training at full capacity and now looks incredible, as the GI Exclusive will show.
Calum Von Moger’s 2022 Physique Progress
Despite gyms being closed nearly worldwide, Calum Von Moger has been able to maintain a monstrous physique with his home workouts. Perhaps there is hope for bodybuilders during this long shutdown after all.
His physique at this point perfectly represents how a bodybuilder should look outside of competition. He’s ripped, but not the totally dehydrated shredded you would expect of a bodybuilder a few days out from a competition. Bodybuilding is all about cycling and making sure you hit the sweet spot of your peak physique right when a show is about to come. Clearly, Calum understands that, and is able to keep himself in good shape while preserving his best physique for when he really needs it.
It appears Calum hasn’t lost any gains despite being stuck at home, which is a difficult feat to accomplish. Only time will tell what he can achieve once he’s finally able to return to the stage. If his history is any indication, there are a lot more wins in the future for Calum Von Moger.
Here’s How To Train Like Calum
But Calum isn’t the only one stuck at home. We all are in the same boat until this global crisis ends. If Calum’s home workout videos are inspiring you, maybe now is the best time to start training like Calum himself. You can check out his workout training membership program right here, featuring a wide variety of training plans customized by Calum Von Moger himself.
As you can probably tell from the brief update he shared, Calum von Moger has been keeping up with his fitness at home and shows no signs of letting his physique waste away in quarantine.
Probably the most interesting fact he shared is that he warms up before his workout with 30 reps of dips before heading straight into some powerful bicep curls.
Warming up is definitely an essential if you’re serious about gaining huge mass, doing a light workout to activate your muscles (and help them metabolize better!) before a longer, more strenuous workout is a must.
You can also get an inside look into Calum Von Moger’s life in the feature documentary Calum Von Moger: Unbroken. Click here or the banner below to stream or download today!
Wrap Up
Calum Von Moger looks amazing and despite the recent world events, he hasn’t let that stop him or slow him down. With the right approach and attitude, Calum has been to keep us his massive and shredded physique to always be ready for competition time. His physique is one to envy but is attainable for you as well if you keep to all your goals. Check out Calum’s workout and see those results you want most.
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 Calum Von Moger
Cedric McMillan Provides Physique Update 5.5 Weeks Out Of 2022 Arnold Classic
Cedric McMillan looks ready for his appearance in Columbus during the 2022 Arnold Classic.
Cedric McMillan has been active on social media since the start of 2022. He has been working hard to get back on stage and is set to appear at the 2022 Arnold Classic in Columbus. The event is scheduled to take place from March 3-6 and will feature some of the top names in bodybuilding. McMillan is on that list and has provided another physique update just over five weeks out from the show.
The update was shared to the Black Skull Instagram page. McMillan is seen going through poses and showing off the progress he has made to this point. In the caption of the video, it is confirmed that McMillan currently weighs 282 pounds.
“Exclusive Cedric progress!
282 lbs”
It has been a busy offseason for McMillan. It began when he contracted COVID-19 and was hospitalized. He lost nearly 30 pounds from the virus but has made significant strides in putting that weight and muscle back on. He defeated the virus and returned to the stage during the Legion Sports Pro. McMillan was not part of the first callout and did not return for the finals.
Cedric McMillan was also scheduled to appear during the Egypt’s KO Pro show but did not make it. He is now expected to take the stage at the Arnold Classic and will do what it takes to be there. McMillan missed the 2021 show in September with an injury. He was present in Columbus but was part of the broadcast team instead of competing on stage. Now, he will have a chance to return to competing against some of the best in the world.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Mohamed Shaaban (Egypt)
Brett Wilkin (USA)
Akim Williams (USA)
Rafael Brandão was scheduled to appear but recently withdrew from the competition. Fans were excited to see him take part in one of the biggest shows of the year. The same can be said about McMillan. He is always a fan favorite and will have a chance to show what he can do.
If his physique updates are any indication, it looks as though Cedric McMillan will be ready for the first week of March.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Straight Facts: The Biggest Bodybuilding Mistakes & Misconceptions No One Talks About
Jerry Brainum shares the straight facts on the most common bodybuilding training mistakes and misconceptions.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Nobody is perfect. But in today’s day and age of fast flying digital technology – bodybuilding misconceptions are more prevalent than ever before. It might stand to reason that having a search engine in our pockets at all time provide us with more access to correct information. But the sad reality is that the internet gives away to more misinformation that spreads and is believed at a faster rate.
That’s why Jerry Brainum is going to clear the air with his breakdown and list of the most common bodybuilding misconceptions and training mistakes. Most of these misconceptions you may have heard before – or even quite possibly believed as a genuine tip to help your training. That’s how strongly spread these mistakes are after all of these years. That’s why Brainum wants to set the record straight. Let’s jump into it.
Six-pack abs and fat spot reduction
Jerry Brainum starts off with one of the most commonly believed training mistakes in mainstream media. You CANNOT spot reduce fat with a specific exercise. Many bodybuilders already know this – but this misconception is extremely popular in mainstream fitness. It’s promised in the hundreds of training apps, diet plans, and fads sold online. But the truth is a hard pill to swallow – you cannot get six-pack abs by doing crunches every single day.
While exercising your abs will certainly help them grow stronger and more muscular – the key component is your diet in order to bring down the fat and show off some shredded conditioning. That fat will not burn away only in your stomach if you do crunches (and only crunches) every single day.
Aerobic exercise and burning muscle
Another strongly held belief in fitness and especially in bodybuilding is that aerobic or cardio exercising will burn your muscle along side the fat. While this is true to some degree – it’s not as disastrous as some bodybuilders may believe. In fact, it would be foolish for bodybuilders to avoid cardio completely.
Jerry Brainum pulls up some statistics that show muscle will not start burning from cardio until at least 60 minutes of aerobic exercise. That’s a long time. So you can rest easy and throw in some cardio for at least 30-45 minutes without much issue of losing your muscular physique.
Olympia legends and bodybuilding advice
This one can be taken to some degree with a grain of salt. Jerry Brainum wants you to realize that bodybuilding advice can actually be bad even when given by a bodybuilding legend or champion. Brainum points out that genetics play a huge role in bodybuilding. That does not take away from the incredible hard work required to become an Olympia champion. But it does mean that some advice a champion shares could be bad advice for you. Each body is different. Copying verbatim from Phil Heath’s Mr. Olympia training routine will not make you Mr. Olympia.
Do squats damage your knees?
Many novice lifters and even some intermediate lifters may avoid squats. It can be an intimidating exercise. It’s also been seen as an exercise that can badly damage your knees. Jerry Brainum wants to dispel that myth. In fact, squatting (when done correctly) can actually strengthen your knees and help prevent damage as you get older.
The key here is doing the exercise movement right. Like any exercise, doing it with poor form can lead to injury. Avoid bending too far forward and also avoid bouncing hard with each squat rep. This can damage your knees and back in the long run. But put the effort in to doing it correctly – and you might actually find yourself with more capable knees in your older years.
Wrap Up
Jerry Brainum breaks down even more misconceptions and training mistakes than we’ve listed off here. That’s why you should make sure to check out the latest episode of Straight Facts for the full breakdown. Make sure to swing by each Wednesday for new episodes!
Chad Nicholls Believes Big Ramy Will Be Even Bigger At 2022 Olympia
Chad Nicholls does not believe there is a threat to Big Ramy come the Olympia.
Chad Nicholls has been working closely with Big Ramy this offseason. If there is anyone who knows the current status of the two-time Olympia champion, it wold be Nicholls. That is why it is noteworthy when Nicholls says that he believes Big Ramy will show up to the 2022 Olympia in even better shape than he has in the past.
When Nicholls speaks, it carries a lot of weight. He is a sports nutritionist and coach who has worked with the likes of Mike Tyson and Ronnie Coleman. Recently, Nicholls joined The Menace Podcast on Muscle and Fitness’ YouTube page to discuss the current events in bodybuilding — including the 2022 Arnold Classic and Olympia competitions.
The Olympia will return to Las Vegas from Dec. 16-18 after two years in Orlando due to the pandemic. Big Ramy enjoyed the time in Orlando winning back-to-back titles in the Men’s Open division. He will be looking for the three-peat this year and Nicholls believes it is his to lose.
“If something happens and he doesn’t do what he needs to do then he opens the door for everybody to step in a little closer,” Nicholls explained.
“I don’t necessarily think that there’s a guy that’s a threat to Ramy that’s competing right now.”
Big Ramy has already started training for the 2022 competition. He was seen in the gym shortly after winning in September. This gives the bodybuilder a huge head start compared to his preparation from 2021. Big Ramy did not begin training for the Olympia until just a couple months before the show. Now, he will have plenty of time to sculpt and improve certain areas.
Big Ramy was does not share many physique updates on social media but in a recent interview, he admitted that his offseason weight is 341 pounds. This is the plan for Big Ramy this offseason. He will focus on conditioning and show up in December around the 300-pound mark.
“Our game plan is still conditioning but at the same time, you take an entire year of training, which he probably hadn’t had for numerous years, getting a whole year dedicated t bodybuilding and pushing as hard as he can with everything timed perfect,” Chad Nicholls said.
“There’s no doubt that the potential to be three. You know, 300 to 305 pounds, somewhere in that ballpark, in better shape than he’s been in the last two years.”
There was a bit of controversy following Big Ramy’s 2021 victory. There were many that believed Hadi Choopan, who finished third, showed up in the best shape and had the best conditioning. He took home the bronze medal behind Big Ramy and Brandon Curry. The fact that Nicholls is discussing how Big Ramy will be in even better shape is a scary thought to the competition.
We have seen Big Ramy’s offseason figure and he has shared his weight. As of now, it is all according to plan and he is doing what he needs to do. If this continues over the course of 2022, it might be hard to take the Olympia title away this year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Understanding The Best Type Of Creatine For Gains
As humans we’re constantly looking to make improvements upon ourselves. We’re never just content to be average and let someone steal the glory, especially if you’re a competitive athlete. Rather than allow things to pass us by, the competitors within us push us to strive for perfection.
Even if perfection is unattainable, we nevertheless strive for it in order to prove to ourselves that we’ve left no stone unturned. But that motivation and drive can sometimes only get us so far. When we’ve reached our limits, we look for other options that may help us get the edge on the competition.
Pushing hard will always be a requirement for securing glory, but a little extra help will ensure that we’ll either obtain ultimate victory, or at least push ourselves as far as we can go.
In this search for physically greatness and superiority we’ve found a number of different tools. Some utilize anabolic steroids to push themselves while others look to less controversial means to pushing their body to the next level.
For those individuals, creatine is usually an option that they turn to. But people don’t want to just have anything they can simply find at the health store. People are always looking for the best product on the market and as such are constantly searching for the best creatine supplement.
But before we even get into that, we need to discover exactly what creatine is, what it does to the human body, and the side effects that can occur.
RELATED: Looking for the best creatine on the market? Check out our official buyers guide review for the top 10 creatine supplements.
What is creatine?
So for those out there who don’t know or were unsure, creatine is a natural occurring substance within the human body. Yes, it is a supplement as well, but things are a bit more involved than that. Creatine can turn into creatine phosphate within the body.
Creatine phosphate in turn helps create a substance called adenosine triphosphate or ATP. ATP in turn can provide energy to the muscles to promote muscle contractions.
So while it may be naturally occurring in the body, creatine can also be obtain in other ways. Some of the best creatine products you can consume come from protein filled foods such as meat or fish.
So before you rush out and buy a ton of creatine powdered supplements, understand that the best creatine comes from sources you’re likely to be consuming already.
What does creatine do to the body?
So the big kicker that everyone wants to know about is what does creatine actually do? Why is it such a hot commodity? Well, ever since the 1970s when scientists were researching the effects of creatine on the human body, they discovered that the substance in supplement form could in fact enhance physical performance.
How? It seems that studies have found that creatine can enhance the human body in a number of ways. It has been shown to improve strength, increase muscle mass, as well as aid with quick recovery during a training session.
The muscular boost experienced by the user can make them more explosive and allow them to perform movements with large bursts of energy, particularly during high intensity activities like sprinting or weightlifting.
But here’s the tricky thing about creatine. Though there is evidence to suggest that the supplement has some great performance effects in some athletes, other users have found little to know difference in their performance after taking creatine, particularly in endurance related sports.
So though you may looking for the best creatine on the market, there’s a chance that you could little to no effect while taking it. Not everyone’s muscles respond to creatine which can make the product a hit or miss for some individuals.
What are the side effects of creatine use?
Research is put into how creatine can be utilized to help health issues like heart failure and heart attack, as well as a host of other illnesses. But that doesn’t mean that creatine isn’t without its side effects.
Many who take creatine do so in excess and as such can experience side effects such as weight gain, anxiety, diarrhea, fatigue, fever, headache, kidney and stomach issues, and rashes. Creatine supplements can also have dangerous interactions with diabetes medications, acetaminophen, and diuretics. Caffeine can actually increase these side effects when taken with creatine.
If you are going to use creatine it’s highly recommended that you drink a great deal of water while doing so to help protect your internal organs. Drinking up to a gallon of water throughout the day while consuming creatine is highly recommended. If you have kidney or liver problems, or suffer from diabetes you should avoid taking the supplement entirely.
What is the best creatine?
So after all this you still want to know what the best creatine supplement is, right? Well, the best bet is to stick to whole foods to avoid consuming creatine in over abundance. But if you were going to utilize a creatine supplement, here’s the short and sweet answer. While there are many different creatine supplements on the market, it’s best to stick to the typical creatine monohydrate.
It’s on par with any other creatine supplement on the market and there is no evidence to suggest that other supplements are more effective than creatine monohydrate. So if you’re looking to experiment with the best creatine supplement, keep it simple and try creatine monohydrate.
Do you use creatine? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Advanced Training Techniques To Take Your Gains To The Next Level
Advanced Training Techniques You Should Know About
The reason you’re not building muscle could be because you’ve hit a plateau. Once your body gets used to your usual training techniques, it stops growing. You need to be shocking your muscles in order for them to grow.
Advanced training techniques can help you get the most of your workouts by annihilating your muscles. Incorporating these techniques into your workouts will keep your muscles guessing with what hit them and will force your muscles into growing bigger.
5 Advanced Training Techniques To Incorporate Into Your Workouts
1. Supersets
All of these techniques are supposed to make your workouts harder. Doing this will push your muscles to work harder and in the process will make them stronger and bigger. Supersets are one of the most common advanced training techniques used in the gym.
In supersets, after you’re done with an exercise, you move onto a different exercise for the same muscle group without taking any rest. This cycle of exercises is considered to be one set. Sets with three different exercises are known as a giant set. Supersetting alternate muscle groups are known as antagonistic supersets.
2. Drop Sets
Drop sets can take your workouts to a whole new level. This technique is the best if you’re aiming for muscle failure. It’s not uncommon to have sore muscles the day after you perform some drop sets.
Drop sets can take lesser time as compared to the supersets as you don’t have to switch between exercises. After you’re done with your set, lower the weights and do another set until you hit failure. Avoid stopping for rest between the supersets.
3. Intraset Stretching
Intraset stretching is a relatively newer training technique. Dr. Jacob Wilson and his team at the Applied Science and Performance Institute in Tampa, Florida put this technique to test and it came out with flying colors. In intraset stretching, you complete your normal set and then hold the weights at the stretched position.
The pump and added tension of holding the weights at the stretched position intensify the muscle pumps and makes your muscles go through a huge amount of damage. You complete another set after holding the weights at the stretched position for 10 seconds.
4. Blood Flow Restriction Training
Getting a pump is the best thing which could happen to you in the gym. A pump is when your muscles are filled with blood. Blood carries all the nutrients, including protein, to your muscles. This is the reason bodybuilders chase the pump.
Some people confuse blood flow restriction training with occlusion training. Blood flow restriction training allows the inflow of blood into the muscle but restricts the outflow when you have a pump. Occlusion training, on the other hand, cuts off the blood flow to the muscles completely.
In BFR training, you tie an elastic band around your working muscle. You would only be able to lift around 50-60% of your regular weights with your muscles tied. The pumps and pain while using this technique is something you should experience at least once.
5. Rest-Pause
Rest-pause training is a complete overkill for your muscles. Your muscles will be filled with lactic acid and you won’t know what to do with them by the end of your workout. The rest-pause technique turns your sets into multiple mini-sets.
While using this technique, your main goal is to exhaust your muscle fibers and leave nothing in the tank. Once you hit failure, rest for 5-10 seconds and resume the set until you can’t do any more reps.
Which advanced training technique will you use for your next workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Rafael Brandão Withdraws From 2022 Arnold Classic
Rafael Brandão will not be present during the 2022 Arnold Classic.
The 2022 Arnold Classic is set for March 3-6 in Columbus. The lineup is stacked in each division with Men’s Open being the highlight once again. That lineup recently took a hit with Rafael Brandão reportedly pulling his name out of the competition.
Many news outlets have reported that representatives from the Arnold Classic have confirmed Brandão’s exit. Generation Iron has reached out directly and is still waiting for confirmation. Brandão has not made an official statement himself. It is unknown if there will be a replacement for Brandão. If not, the field will be set with 13 competitors.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Maxx Charles (United States)
Brandon Curry (United States)
Samson Dauda (United Kingdom
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (United States)
Cedric McMillan (United States)
Fabio Giga Rezende (Brazil)
Justin Rodriguez (United States)
Mohamed Shaaban (Egypt)
Brett Wilkin (United States)
Akim Williams (United States)
Rafael Brandão has been one of the up-and-coming names in bodybuilding. He has built a massive social media following and fans were looking forward to seeing what he could do during the 2022 season.
Brandão made his debut in 2017 when he took part in the San Marino Pro in Italy. He took home eighth place during this show. This would setup what would be a successful run in 2018. Brandão finished third at the California State Championships before being a top-five finisher during the Toronto Pro Supershow.
Brandão made his Arnold Classic debut in 2019, when he finished seventh. This was when the world got to see his physique against some of the top in the world. He went onto place second at the Arnold South America that same year. Last year, Brandão took home the prize during the Romania Muscle Fest Pro.
The bodybuilding world will have to wait a bit longer to see what Rafael Brandão has to offer this year. He will now have to focus on making his way to the Olympia stage in December in Las Vegas. Either way, this is a disappointment but the Arnold Classic is still set to be an incredible show.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Breon Ansley Shares Back Workout To Build Thicker Lats Ahead Of 2022 Arnold Classic
Breon Ansley has targeted his lats as a potential area of improvement heading into the season.
Breon Ansley is looking to begin the 2022 season with a bang. He has been working in the offseason to improve some parts of his physique and there has been a huge focus on his back. Ansley recently shared a back workout that focuses on stretching his lats to add thickness. This is his goal as he prepares to take the stage at the 2022 Arnold Classic.
Ansley has been sharing many workouts in recent weeks. He began an entire series on his prep for the Arnold Classic on his YouTube page. Last week, Ansley released the fourth episode of this series and it focused on building up his lats.
Breon Ansley is a two-time Classic Physique Olympia champion. He is still one of the top-tier competitors in the division today. Ansley finished third at the 2021 Olympia behind Chris Bumstead and Terrence Ruffin. Bumstead completed his three-peat in October and is looking to make it four in a row in December. Ruffin will defend his Arnold Classic title after winning the event in September.
Ansley will make sure to show up in his best shape. He began this session by going through a mobility warm-up that emphasizes scapular control and stretching his lats. This sets the tone for a big workout.
The first exercise of the day is a superset. Ansley pairs bent-over rows with a variation of a rack pull. During this set, Ansley stresses the importance of keeping his core engaged.
“Don’t loosen your core. It’s going to loosen your back — that’s how you’re going to pull your back. Keep core tight.”
Breon Ansley completes single-arm seated rows. He adds a new element to the exercise by reaching as far as he can while the weight is lowered. This is done to continue that stretch in his lats that provides the extra boost in size. Ansley then moves onto a triple set. This features seated rows, low cable rows, and paused face pulls. The final exercise of the workout is underhanded seated rows.
After the workout, Ansley was satisfied with the work he put in. He will certainly be one of the top names at the Arnold Classic and has a chance to take home the prize in Classic Physique. It will be another stacked lineup but that is what makes for an exciting and entertaining show.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
British Natural Bodybuilding Champion Shows Off Jaw-dropping Middle Age Gains
British natural bodybuilding champion and INBA PNBA competitor Michael Boyle shows off astonishing muscle mass gains he made in his late 40s.
There’s no denying that as we age, our bodies slowly deteriorate. Unfortunately, age brings along less muscle mass and more body fat. However, that’s not to say you still can’t make exceptional gains as you move through middle age. With the correct training protocol, anything is possible. Michael Boyle is the perfect example of this. The two-time natural bodybuilding champion – United Kingdom Drug Free Bodybuilding Association (UKDFBA) 2020, 2021 – and 2021 Natural Olympia bronze medal Men’s Bodybuilding Masters competitor displayed his incredible middle age transformation on Instagram (IG). Boyle state:
“You can’t make gains in your 40s?
On the right age 47 next time on stage age 49 and I will beat that guy.
Only barriers are in your head . [sic]”
You can see his transformation photos below.
https://www.instagram.com/p/CZIF6e8IY15/?utm_source=ig_web_copy_link
After viewing the photos, it’s apparent that Michael Boyle was able to gain a considerable amount of muscle mass in his late 40s. Claire Burton is another British natural bodybuilding champion and INBA PNBA Natural Olympia champion who defied the laws of aging.
What’s Michael Boyle’s Middle Age Gains Secret?
Michael Boyle focused on lifting heavy weights with a lot of volume on big compound movements to put on the muscle mass he did from 2018 – to 2021. Deadlifts are a staple movement in his routine – he’ll use heavy weights and aim for reps of 20.
Of course, he follows a structured nutrition plan, but he doesn’t completely get rid of cheat meals. Below, you can find a picture of how two days of “relaxed eating” may look for him.
https://www.instagram.com/p/CYM1YLssxHa/?utm_source=ig_web_copy_link
You may notice the glass of wine and wonder how he’s able to drink with the physique he’s built. Well, alcohol in moderation won’t do much damage to your fitness goals as long as it fits within your nutrition targets. Some research suggests that some alcohol can be beneficial for your health. Funny enough, legendary 8x consecutive Mr. Olympia champion Ronnie Coleman’s physique looked leaner after sharing shots of vodka with Kevin Levrone the night before appearing on stage. That’s likely because alcohol dehydrates you, so you’ll look veinier.
You can watch the clip of Ronnie Coleman and Kevin Levrone recalling this through a Generation Iron exclusive clip from Ronnie Coleman: The King.
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Natural Bodybuilding Is Safer
In natural bodybuilding organizations, drugs are not allowed. This makes bodybuilding safer for competitors since they must undergo drug tests. In addition, of course, this lowers the chance of doping since federations like the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) ban athletes from competing (and from earning a multi-media contract with Iron Man Magazine and Generation Iron) if they ever fail a drug test. As a result, natural bodybuilding helps keep the sport of bodybuilding safe since drugs can be detrimental to your health.
Michael Boyle embodies what’s possible with your physique as you age. If you’re following an efficient training program, you can advance your age as you approach middle age. Although Michael Boyle came up a little shy of the gold medal in the Men’s Bodybuilding Masters division at 2021 Natural Olympia, he plans to put in work to come out victorious within the next couple of years.
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