Tag: Bodybuilding
Nick Walker Explains Why He Will Not Defend Title During 2022 Arnold Classic
Nick Walker will sit out during the Arnold Classic this year to prepare for the Olympia.
The lineup for the 2022 Arnold Classic was announced in December. There were some big names on the list but also one glaring absence — 2021 champion Nick Walker.
‘The Mutant’ put together an incredible season in 2021. He won the New York Pro, which earned qualification to the Olympia, and added a title at the Arnold Classic. In 2022, Walker revealed he will skip the second-biggest bodybuilding show of the year to prepare for the ultimate weekend. Walker took to Instagram to share his insights.
“Everyone keeps asking “why aren’t you doing the Arnold?”
I remember when I did the Chicago pro 6 weeks after I just turned pro. I took 4 place, 3 top guys in the sport beat me. Was I mad I didn’t win? I mean I think that should be anyones initial reaction when the goal is always to win. But I also knew I just got 4th behind some of the best.
I remember the next morning I looked myself in the mirror and I said “they will never beat me again.”
After earning his Pro Card in 2020, Nick Walker began competing at the 2020 Chicago Pro. He finished fourth in the event and wanted to make sure that he did not lose to the top three again — Maxx Charles, Justin Rodriguez, and Akim Williams. Walker mentions that he was not defeated by those competitors in 2021.
Remember, this is the same athlete that was not happy with his fifth-place finish at the Olympia. Most would be pleased with this finish in their first appearance at the Olympia but Walker considered it a loss and nothing more.
“Fast forward some, I won New York, I won the Arnold, I got 5th place at my first olympia. Those guys have not beaten me again.
With the guys that beat me at the olympia, it just doesn’t make sense to continue to compete without making the improvements needed to beat those guys at the olympia. I need the off-season to make big improvements for the olympia 2022.
Speak it into existence- olympia 2022, im coming for it all.”
This year, Nick Walker has his eyes on the bigger picture rather than defending his title. It is clear that his goal is to be named Mr. Olympia after a top-five finish. Walker references the four competitors that beat him in October. They are Big Ramy, Brandon Curry, Hadi Choopan, and Hunter Labrada. With the four likely holding out for the Olympia, Walker does not feel the need to step on stage beforehand.
The 2022 Olympia will return to Las Vegas from Dec. 15-18. Despite the Arnold Classic taking place in March, Nick Walker will not compete. Instead, all of his eggs will be put into winning gold during the Olympia at the end of the year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Bikini Divas Natural Olympia Champ Kayla Rowling Signs a Multi-media Contract
Bikini Divas Natural Olympia champ Kayla Rowling becomes the next natural athlete to sign a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
One lucky Bikini Divas competitor walks around a happy camper after agreeing to some lofty terms this week. This is none other than Kayla Rowling. She’s a 2x Natural Olympia Bikini Divas champ, including this past year – 2021. She was also spotted doing a Harley- Davidson photoshoot with 2021 Natural Olympia Women’s Sport Model champ Danielle Bouldin. And she’s next up behind other fellow Natural Olympia champions William Long and Alondra Chatman to close a deal with the behemoth triad companies – Generation Iron, International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), and Iron Man Magazine. Kayla Rowling released a statement on IG, stating:
“I am ECSTATIC to announce that I have been selected to sign a multi media contract with @ironmanmagazine, @generationiron and @inbapnbaglobal_official – the most prestigious natural bodybuilding association IN THE ENTIRE WORLD ????‼️somebody pinch me!
I love natural bodybuilding with my entire being and the opportunities it has presented to me over the past 3.5 years. Stay true to the sport and it will stay true to you! I look forward to 2022 and how I can positively impact the future of natural bodybuilding to inspire others to be the best version of themselves and raise the vibration of the planet!”
Kayla Rowling is a big believer in the power natural bodybuilding has on your masculine and feminine energies.
On Instagram (IG), INBA/PNBA released the commentary below:
“You heard it straight from 2x PNBA Natural Olympia Bikini Diva Champion @kayrowling
It’s going to be an epic adventure! Congratulations Kayla”
You can see Kayla Rowling’s complete statement and IG clip below:
https://www.instagram.com/reel/CYXgi2MPbie/?utm_source=ig_web_copy_link
INBA PNBA
As Kayla Rolwing said, the INBA PNBA is “the most prestigious natural bodybuilding association in the entire world.” This federation holds global competitions with more than 15 countries participating in this past year’s Natural Olympia. Each athlete earns a chance to win generous prizes.
Now, INBA PNBA athletes aren’t just yearning for an opportunity to win at Natural Olympia but also a chance to sign a contract.
Muli-media Contract Details
The INBA PNBA stated that the contract will be:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of Natural Bodybuilding, exploiting Association’s promotional campaign via the Iron Man Magazine, news and events, and the Generation Iron platform.”
Agreeing to a contract with these trio companies – Generation Iron, INBA PNBA, Iron Man Magazine – comes with a plethora of benefits, including:
Promotion
Brand building – digital media write-ups, social media posts, photoshoots
Special guest appearances, posing, and seminar sessions
Iron Man Magazine nutrition ads and endorsements
Signing a deal with these prestigious companies is no handout, though. Each competitor will have to earn recognition. In addition, the sponsored athlete will have to prove that they want professional growth and can pass thorough drug tests – each INBA PNBA competitor is tested via WADA – who uses the best drug testing equipment available.
Generation Iron would like to congratulate Kayla Rowling for signing with us! We’re looking forward to working more with you!
Follow us on Instagram, Facebook, and Twitter for more coverage on natural bodybuilding athletes!
Chris Bumstead Down 28 Pounds This Offseason, Returns To Training After COVID-19
Chris Bumstead returns to training to build another championship physique.
The Classic Physique division continues to gain popularity year after year. It is now near the top of the sport and Chris Bumstead if a huge reason. Bumstead earned his Pro Card back in 2016 and immediately became an elite competitor. The reigning three-time Classic Physique Olympia champ recently got back in the gym after a battle with COVID-19 caused him to lose a significant amount of weight.
Bumstead took to his YouTube channel to explain his lifestyle since winning his third consecutive Olympia title. He revealed that he felt it was a good period to take some time off and let his body recover. During that time, Bumstead contracted COVID and had to take even more time away from the gym. At this time, Bumstead revealed he is about 28 pounds lighter than he was at this point last year.
“I had decided to take a bunch of time off. Give my body a rest. Go natty C Bum. Give my internals a rest, my muscles a rest. I was barely training. You guys saw my last few videos. My training intensity was pretty shit. I don’t know why I filmed them. I was training a few times a week, losing weight drastically. I was focusing on my health.”
Since becoming an IFBB professional, Chris Bumstead has had great determination, both in the gym and in his diet plan. This is a process that can become grueling, especially when perfection is expected.
This is where Bumstead admitted he could use a break.
“When I compete now, I put extreme pressure on myself. I become obsessive with my goal with training, diet, rest, nutrition, recovery. Just what can be best for the Olympia because I have to be the best because I have to win. Balancing that enjoyment that I still love bodybuilding and that pressure of me having to be three-time, four-time Mr. Olympia is a juggle that I have to work on.”
Chris Bumstead contracted COVID-19 around Christmas. After recovering, he came down with another unknown illness that kept him out of action for a bit longer. Bumstead has since returned to training and is still in great shape. He revealed that he has lost weight but his body fat percentage is around the same. This means that h will focus on building back the necessary muscle.
In his recent video, Bumstead showcased his fourth day back in the gym. It was a massive back workout which he completed five exercises. These were lat pulldowns, smith machine bent-over rows, T-bar rows, close-grip lat pulldowns, and cable standing lat push downs.
There is no doubt that Chris Bumstead will get back to championship shape and compete for another Olympia title when the time comes. It is important for all athletes to take a step back and regain that passion when it might be difficult. For Bumstead, this time off could help him come back better than ever.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hard Truth With Johnnie O. Jackson | EP 1: What Is The Best Age To Start Lifting Weight?
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Pro bodybuilder and powerlifter Johnnie O. Jackson shares the hard truth on the right age to start lifting weights.
Welcome to the Hard Truth With Johnnie O. Jackson – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. For our premiere episode, Johnnie O. Jackson goes in depth on the right time in life to start training. How young is too young? Is there too old an age to keep lifting? And the surprising benefits of weightlifting at a young age.
There’s no denying that lifting weights contains a basic level of danger to it. Even with the correct form, a spotter, and safety equipment – you are still lifting heavy weights around your body. Due to this – some parents have been nervous regarding how young a kid should start lifting. This nervousness can occasionally turn into hysteria whenever a young child goes viral for lifting weights under 10 years old and showcasing a shredded physique.
There is a well circulated myth that lifting too young can stunt your growth but no study has ever been able to effectively proof that. In fact, instilling weightlifting habits into a child can be beneficial. It can lead to better long term health and also teach kids at a very malleable age better health habits that will stick with them in the long run. Many adults hate to exercise – perhaps this is because it wasn’t instilled in them at a young age.
That’s why Johnnie O. Jackson is dedicating today’s episode to breaking down weightlifting and age. He uses his own experience along with the knowledge he’s built in his bodybuilding and powerlifting career to help inform a new generation. Let’s jump into it.
What is the best age to start lifting weights?
The exact age you start lifting weights will depend on genuine interest of the individual. But if a child is interested in fitness, bodybuilding, or sports – Johnnie O. Jackson believes that 10 years old is a great place to start with simple gym weightlifting. This is the perfect age due to two major factors.
First, the child will start to develop good health and focus habits on his own. By learning the process of lifting weights at such a young age, it helps prepare them for a dedicated routine in teen years and adult hood. This is a time when the brain is absorbing everything – and the more good habits the more likely they are to stick. It’s the same way that learning a second language is easier when you are younger.
The second factor is that this provides parents a perfect opportunity to teach proper lifting techniques. A 10 year old kid should not be training alone. Instead, this can be a family group activity and teachable sessions. If the parent or family member helps teach proper form and safety measures – these habits will also stick long term. Johnnie O. Jackson has seen far too many adult bodybuilders who have terrible form and deem it unimportant. Johnnie believes that instilling these proper habits early through teaching will go a long way for young boys and girls who have an interest in sports or weighlifting.
Can you be too old to lift weights?
Johnnie O. Jackson also spends a brief portion of the episode talking about the other end of the lifespan. Are you ever too old to start lifting? The answer is no. Johnnie has worked with many 50 and 60 year old individuals who pick up weightlifting later in life. The results are spectacular. You might not be able to become a Mr. Oylmpia champion bodybuilder – but you will feel healthier and younger. Both cardio and weightlifting are key to feeling more energized, younger, and healthier.
Of course, you must also know your limits. This goes for both very young and very old lifters. Injuries can always occur and it’s important to start slow and learn what your body can and cannot take.
Nutrition Alongside Weightlifting
Johnnie O. Jackson also takes some time to share advice on proper nutrition as you build strength and muscle. As we stated earlier, training at a young age can help develop good habits that subconsciously stick in the long run. So it would also be important to learn proper diet and nutrition during this time of exploration into strength and muscle building.
Hard work in the gym accomplishes nothing without the right fuel in your system. This affects everything from energy, to strength, to conditioning. A young individual’s goals may change a lot over the course of aging – but teaching the fundamentals of a proper diet will do wonders.
Wrap Up
We can break down all of Johnnie O. Jackson’s advice here in a more in-depth article – but why not just learn it from the man himself? Learn about weightlifting young, old, and everything in between in the premiere episode of Hardcore Truth With Johnnie O. Jackson above. And make sure to rate, like, and subscribe to the series either on YouTube or your preferred podcasting platform. We’ll be back with new episodes every Thursday. See you in the gym.
How The Mr. Olympia 2022 Qualification System Works For Athletes
Either by winning other shows or earning points, those bodybuilders we love can walk the Mr. Olympia stage.
Mr. Olympia is the premiere event for bodybuilders and fans alike. A storied history, full of legends, massive physiques, and like any good long-standing tradition, plenty of drama. We watch our favorite giants stalk the stage every year, admiring and in awe of their incredible physiques. But how often do you wonder just how an athlete qualifies for Mr. Olympia. It’s quite similar to other sports in fact. You either win big games or events, or earn points depending on how you finish.
Bodybuilders don’t just have a one and done job. This is a year long process that takes time, dedication, blood, sweat, and maybe a few tears, because to compete on the Olympia stage is something special, something legendary, something life changing.
The Olympia Qualification System (OSQ) rules are released each year by the IFBB Pro League. These rules serve as guidelines for how many athletes, bodybuilding and physique, can qualify or a earn a spot to compete at the Olympia contest. The IFBB Pro League website released the qualification process and rules and judging by past years, this year seems to be fairly straight forward.
Let’s jump into the qualification system and see just how this all works. While there may be a lot here, it is fairly simple once you know who qualifies without points. The points system, which we will explore, is based on other pro shows so once that becomes clear, the road to Olympia widens and we are on our way to yet another great competition.
Photo via @mrolympiallc Instagram
Who Qualifies For Olympia?
We’ll breakdown who qualifies for Olympia 2022 to get a better understanding of the fastest way in. By fastest, we mean non-points so by winning, you give yourself a great shot at qualifying. Here is a brief synopsis of who qualifies for Mr. Olympia 2022:
Top 5 from the 2021 Mr. Olympia
The top 5 men from the Open division from the previous year qualify for 2022.
Top 3 from all other 2021 Olympia divisions
There are 10 other divisions at Olympia and the top 3 competitors from each of those qualify for the next year.
Winner of each pro show from September 13, 2021 to November 20, 2022
Any winner of a pro show between the above dates qualifies for the division in which they won in.
Top 3 in point standings
Now we get into points. The top three points holders in each division will round out the field and qualify for Olympia 2022.
Other Ways Of Entry
There are two other ways of entry to make note of:
Any Olympia winner gets a lifetime qualification for the event they won in. For those wanting to compete in a new division, they must qualify.
Receiving a special invitation from the Olympia team will allow you to compete.
Photo via @mrolympiallc Instagram
Olympia Qualification: Automatic Entries, Points & More
Automatic Entries
As said before, the top 5 in the Men’s Open division automatically earn their spots for the next year’s Olympia contest. Also, the top 3 finishers from the other 10 divisions earn their spots for Olympia 2022. Let’s refresh on the top five from Mr. Olympia 2021 who automatically earned their entry for 2022:
Mamdouh “Big Ramy” Elssbiay
Brandon Curry
Hadi Choopan
Hunter Labrada
Nick Walker
The other divisions where the top three finishers automatically qualify from are as follows: 212, Classic Physique, Men’s Physique, Wheelchair, Ms. Olympia, Women’s Physique, Fitness, Figure, Bikini, and Wellness.
Pro Shows & Points System
The winners of each pro show during the timeline of September 13, 2021 to November 20, 2022 will qualify and earn their spot as well. It is important to note that if an athlete wins more than one pro show, there isn’t a consolation qualification for the next best competitor.
Through a points system, athletes can work to garner enough points to be one of the top three in their respective division. We will get into the specifics below, but essentially the events are broken up into tiers, each tier ranked from most important to least, with a certain amount of points given to specific tiers. Perform and finish well and you will gain more points.
Photo via @mrolympiallc Instagram
Let’s jump into the points system to have a better understanding of the Olympia Qualification System process.
Olympia
In regards to the previous year’s Olympia contest, for all other divisions except for Men’s Open, fourth place finishers receive 12 points and fifth place finishers receive 11 points. This is because the top three finishers automatically qualify.
Tier 1 Contests
Arnold Classic (USA) and Rising Phoenix (does not include Arizona Pro)
2nd– 10 points
3rd– 9 points
4th– 8 points
5th– 7 points
Tier 2 Contests
Arnold Classic Australia, Arnold Classic Brazil, Arnold Classic UK, Pittsburgh Pro, New York Pro, Tampa Pro, Toronto Pro, Japan Pro, Europa Pro Championships
2nd– 8 points
3rd– 7 points
4th– 6 points
5th– 5 points
Tier 3 Contests
Chicago Pro, Portugal Pro, Romania Muscle Fest Pro, Legion Sports Fest Pro, Puerto Rico Pro, EVLS Prague Pro
2nd– 6 points
3rd– 5 points
4th– 4 points
5th– 3 points
Tier 4 Contests
All other contests. For the Ben Weider Natural competitions, all first place winners in Men’s Bodybuilding divisions are awarded 5 points.
2nd– 4 points
3rd– 3 points
4th– 2 points
5th– 1 point
Generation Iron Olympia Interviews
We’ve had the privilege to talk to some of the best in the world as they train and prepare for Olympia competitions. Plus, getting post competition reactions is always something entertaining and engaging as well!
Check out our interview with Derek Lunsford as he reflects on his Olympia win and battle with fellow competitor, Shaun Clarida, in the Men’s 212 division.
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Also, walking the Olympia stage takes diligence and hard training. Check out Shaun Clarida’s workout routine as he prepared for the Men’s 212 division below.
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Wrap Up
The Olympia Qualification System seems like it would be stressful, but when broken down, it makes a lot of sense. Those who win or place well in the previous year’s Olympia contest get in and those who miss the mark compete for points throughout the year. Regardless, the 2022 Olympia contest is bound to be an exciting one as our favorite giants prepare to walk the stage once again in hopes of being crowned Mr. Olympia.
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 Mr. Olympia and Big Ramy Instagram
How To Maximize Growth By Training Twice A Day
Training twice a day can be grueling, but there are ways to ensure you are maximizing your growth.
There could be any number of reasons you train twice a day. For many sports, training twice a day is nothing unusual, for a lighter session may be matched with a more intense one. Often times, for endurance sports, there’s a lift thrown in the mix as well. But some people may find they are more productive if they work out twice a day and it has become a staple in their routine. Whatever your reason may be, training twice a day can take it’s toll and its important to know the proper steps to take in order to maximize growth as effectively as possible.
For those who love the gym and find two a days enjoyable, that’s great and keep going. But for those bodybuilders who are in competition prep, the reason you would train twice a day is for added frequency. The more time you train effectively, the more you get out of your training and into your performance. With all this being said, it relies on you taking the best care of yourself when it comes to nutrition and recovery, so don’t be impulsive about this. It requires a well-thought out plan of attack to succeed.
Let’s take a look at what training twice a day means for us and exactly what it entails. The benefits and drawbacks are good to know, as well as helpful tips and tricks that get us to where we want to be so we maximize our growth as effectively as possible.
What Are The Benefits Of Training Twice A Day?
When it comes to training twice a day, the benefit, as said before, is frequency. The more time you are in the gym, the more you get out of your training, leading to those gains we desire most. This will work to increase training volume and keep you moving as you look to accelerate not only muscle growth, but also performance gains and results (1). This offers you a way to really optimize not only your time, but personal output so you don’t succumb to overtraining but still ride the fine line that all elite athletes do.
How About The Drawbacks
Some potential drawbacks to training twice a day can result from a lack of care for your body in terms of supplementation, nutrition, and recovery. You can run the risk of overtraining which occurs when we don’t allow ourselves enough recovery time between sessions.
As a result of that heavy load we put on by the continued stress and strain of these big lifts, it can be challenging to gauge just how far to push ourselves. Some signs of overtraining are high heart rate, fatigue, decreased appetite, and a real exertion to get through even a simple workout. If we don’t take care of ourselves when it comes to training and overtraining, we also run the risk of injury which would keep us out longer than we want (2).
Tips For Those Training Twice A Day
For those who enjoy training twice a day, or feel it is a necessity, here are some helpful tips to get you on your way to avoid overtraining and really tackle those grueling workouts as effectively as possible.
Strategic Plan
Going into these training days, it is vital to have a strategic plan. You won’t be able to max bench press in the morning and then max deadlift and squat in the afternoon. This is where that careful planning comes into play and you must be diligent with how you structure your day. Something like a heavy chest day in the morning and a lighter shoulder day in the afternoon would work well. If you want to go heavy on both, try and work totally different muscle groups to not cause fatigue through overlap.
Get Enough Fuel
Fuel is more than important on any day, let alone a day where you work out twice. Making sure you get adequate amounts of protein, carbs, and fats into your body will ensure a solid macronutrient balance, as well as offering you the chance at absorbing those essentials micronutrients as well (3). Take the time in between workouts to really fuel up and get the right nutrients into your body.
Check out our list of the Best Protein Supplements for amazing protein products!
Proper Hydration
We all know hydration is key and easy to neglect. Make sure you drink enough water, but also any drink that may contain electrolytes and all the good stuff you want and need most. Staying hydrated not only keeps you feeling great overall since it will work as a fatigue buster, but proper hydration can lead to a solid fluid balance, increased muscle fuel, maintained caloric control, and will give you clarity and focus for productivity (4). Don’t sell yourself short and under hydrate, especially when training twice a day.
Stretch
Stretching is one of the more common things we don’t put enough effort in, or just skip completely. Stretching and finding a good routine will benefit in all three phases of your workout: before, during, and after. Before it is great to do some dynamic stretching to really get those muscles primed and ready to go.
After, when the muscles are filled with lactic acid and blood, stretching can work to eliminate toxins for decreased soreness and increase the potential for muscle fiber growth. Arguably, the best time to stretch is during your workout. Stretching in between sets expands the fascia and pulls the connective tissues and muscle apart which works to separate the muscles and provide for definition.
Wrap Up
For those who train twice a day, there are important steps to take so you don’t fall victim to overtraining and excessive fatigue. As an elite athlete, you know your body and it will tell you what it needs. Continue to thrive and grind away in the gym and strategically work to maximize muscle growth during these long training days so your performance is unstoppable.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Hansen, Anne K.; Fischer, Christian P.; Plomgaard, Peter; Andersen, Jesper L.; et al. (2005). “Skeletal muscle adaptation: training twice every second day vs. training once daily”. (source)
Kellmann, M. (2010). “Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Shirreffs, S. M. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)
Alondra Chatman Becomes First Woman Natural Bodybuilder to Sign Multi-media Contract
2x Figure Open Natural Olympia champ Alondra Chatman signs a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
It’s an excellent time to be a natural bodybuilding athlete these days, especially if you’re with the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. Alondra Chatman has become the first woman to sign a multi-media deal with Generation Iron, INBA PNBA, and Iron Man Magazine. In addition, she’s now the second overall natural athlete to sign a multi-media contract in the sport of natural bodybuilding – William Long was the first.
Here’s what the INBA PNBA Instagram (I.G.) page uploaded:
“Congratulations! @alondra_figure_pro the next PNBA athlete to sign the Multi-Media Contract with @inbapnbaglobal_official@ironmanmagazine @generationiron
We are excited for what’s to come!”
You can see the full I.G. clip of Alondra Chatman signing the contract below.
https://www.instagram.com/reel/CYUwRzplPk6/?utm_source=ig_web_copy_link
Alondra Chatman’s deal is well-deserved. She’s a 2x Figure Open Natural Olympia champion – including this past year at 2021 Natural Olympia – and Hall of Fame Inductee (not Hall of Shame). In addition, she ended 2021 in fashion as she was nominated for the Award of Excellence for the success of her personal training company. On Instagram (I.G.), Chatman expressed:
“Starting 2022 off with a bang! Today, I’ve signed a multi-media contract with @inbapnbaglobal_official
@ironmanmagazine
@generationiron
I’m excited to continue to represent Natural Bodybuilding as a 2x Figure Natural Olympia Champion, coach and bodybuilding fan. I look forward to what this new chapter brings to the sport and to female athletes.”
Bridge the Gap in Sports
Along with William Long’s agreement, this contract is helping to bridge the gap between natural bodybuilding and other popular sports. Every athlete and sports organization deserves rewards from the hard work and dedication behind closed doors. And natural bodybuilding is no exception. Because of the establishment the INBA PNBA league has developed over the years, they’re now capable of getting more natural athletes in the limelight.
With the backing of whale strength sports and digital media companies – Generation Iron and Iron Man Magazine – and the largest natural bodybuilding organization in the world – INBA/PNBA – the future for the sport of natural bodybuilding is promising.
On the path to signing a deal with these powerhouse companies, you’ll have to earn your stripes. To gain the recognition Alondra Chatman and William Long have garnered, you’ll need to be an INBA PNBA athlete in good standing with the league. In addition, each athlete should be willing for professional growth and agree to in-season and off-season drug testing through the World Anti-Doping Agency (WADA) – the best drug testing on the market that only uses the leading laboratories to test athletes.
Alondra Chatman’s Perks of Signing
With any deal an athlete signs, it comes with its benefits. Some perks of signing a contract with these triad companies – Generation Iron, INBA PNBA, Iron Man Magazine – are included below.
Promotion
Brand building – digital media write-ups, social media posts, photoshoots
Special guest appearances, posing, and seminar sessions
Iron Man Magazine nutrition ads and endorsements
Generation Iron congratulates Alondra Chatman for signing the multi-media contract with us! We’re looking forward to working with you!
Which natural bodybuilder will be signing the next multi-media contract? Let us know who you think in the social media comments!
P.S. Follow us on Instagram, Facebook, and Twitter for more INBA PNBA news!
5 Best Exercises For Massive Forearms
Do These 5 Exercises For Big Forearms
Forearms are one of the most underrated muscle groups, and most people overlook training them. If you’re someone who prefers wearing t-shirts, your forearms are more exposed than your biceps, so why not try and give them the love they deserve. While people may not look directly at your forearms, a set of solid and strong forearms can add to your physique and make others certainly envy you.
Even if you’re someone who focuses on training forearms, they can be a challenging muscle group to build up. They are one of the top areas that people struggle with and often find themselves plateauing. We want to make sure we focus on those muscles that others envy. A common mistake is that there are only a few exercises to work your forearms. That is not true. Plenty of compound movements will give your forearms a burn so they grow. What you will find however is that there are certain exercises perfect for building and isolating your forearms, so they grow.
Muscle symmetry can add to your body aesthetics and can make your arms look bigger than they are. Training your forearms as accessory muscles isn’t enough to add muscle mass. You need to treat them as you would treat any other muscle group. As a bodybuilder, or someone seeking a well-rounded physique, don’t neglect a body part that is most visible most often. A set of forearms that will stand out and only add to your symmetry is exactly what you need to see the growth and overall gains you want most.
That’s why we’ve put together this list of the five best exercises for how to get bigger forearms. If done right, this will get you on the path to building massive forearms to be proud of. With the right approach and proper training, you will be well on your way to seeing effective gains all while giving your forearms the love they deserve.
Anatomy of the Forearms
Your forearms are made up of three muscles/ muscle groups, all working for their own benefit respectively. Your brachioradialis is the muscle that flexes the forearm at the elbow (1). Certain exercises like hammer curls are great for this muscle.
Your flexors are located on the posterior side of the forearm and are responsible for wrist extension, finger extension, and forearm supination, so turning your palm upward and outward. An exercise like the barbell wrist curl is a good one for flexors.
The extensor muscles are located on the anterior of the forearm and deal mainly with flexion and pronation, rotating your forearm so your palm is backwards and downwards. The dumbbell wrist extension exercise is a good exercise to perform for forearm growth.
Benefits Of Strong Forearms
Having strong forearms is important when it comes to those of us who lift for a number of reasons. They first provide for better grip strength and as we work up in weight, it is important for us to realize that we need to have a solid and secure grip so our gains never falter (2). They also provide for bicep stability and will work improve all those big lifts that deal with your biceps and other body parts. Plus, they will provide for a more rounded and symmetrical physique that others will definitely envy.
5 Best Exercises For Massive Forearms
As promised, we wanted to share the 5 best exercises for massive forearms. Knowing the right exercises and having the right approach to training will better prepare you to tackle any workout. While forearms tend to be overlooked, these exercises will give you great gains and make you see the progress you want most.
Let’s take a look at these best 5 forearm exercises so you can have the best for all your gains.
1. Barbell Wrist Curls
Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors.
The best way of performing the barbell or dumbbell wrist curls is to kneel down at the side of a flat bench with your forearms placed on the bench. Grab a barbell with an underhand grip and curl it as high as you can while lowering the barbell. Let the barbell roll down to the tip of your fingers. Doing so will help in recruiting all the muscle fibers in your forearms and hands.
2. Barbell Reverse Wrist Curls
Barbell reverse curls is another common forearm exercise but is a little harder as compared to the normal wrist curls. Use a wrist curl machine if you have access to it at your gym or use a flat bench.
You will be lifting lighter weights in this exercise as compared to the normal wrist curls. Grab the bar with an overhand monkey (thumbs over the barbell) grip. A monkey grip helps in better targeting your forearms better. The reverse wrist curls work the extensor muscles.
3. Behind the Back Cable Wrist Curls
Behind the back cable wrist curl is a great exercise to isolate your forearms. Using the cables will help you maintain a constant tension on your forearms and will fill your muscles with lactic acid.
Stand with your back towards the cable pulley machine and grab a straight bar. Curl the bar and hold the movement at the contraction for a couple of seconds. This exercise focuses on your brachioradialis and flexors.
4. Reverse Grip Barbell Curls
Reverse grip barbell curls are a compound exercise and will help you in developing muscle mass and strength in your forearms. Holding the barbell with an overhand monkey grip will make your forearms work harder to hold onto the bar.
Keep your elbows pinched to your sides and curl the barbell. Keep the reps slow and controlled and squeeze your forearms and biceps at the top of the movement. The reverse grip barbell curls work the extensors.
5. Farmer’s Walk
Farmer’s walk helps in building forearm size and grip strength which can carry over to other exercises. The farmer’s walk is also one of the easiest exercises to perform. Grab a pair of dumbbells and walk around until you can’t hold onto the dumbbells anymore.
Another variation of this exercise is the pinch carries. In pinch carriers, you need to pinch together two plates so they don’t slip. Pinch carries activate your forearms by forcing you to squeeze your fingers so the plates don’t separate.
Recommended Forearms Workout
With so many workouts out there, finding a good forearms workout may be challenging. We wanted to share a great one with you so you can tackle your arm goals with no problem.
Exercises
Sets
Reps
Barbell Wrist Curls
3
15
Barbell Reverse Wrist Curls
3
15
Behind The Back Cable Wrist Curls
3
12
Reverse Grip Barbell Curls
3
12
Farmer’s Walk
2
1 minute
Tip: Use a Thick Bar or Fat Gripz
Another way for how to get bigger forearms is to increase the muscle fiber recruitment of the forearm muscles and grip is to use a thicker bar. Conventional barbells and dumbbells have one-inch handles, but you can use thicker bars to make the forearms work harder. Thicker bars also provide a greater stimulus for your forearms to grow stronger and larger. It would be worth trying this out for you will get great benefits that can work towards your goals with a solid bar.
Supplements For Bigger Forearms
When looking to enhance forearm growth, looking to the right supplements will prove to be worthwhile for growth and recovery. A solid pre-workout can work to provide energy and push past fatigue while also aiding in increased blood flow so your forearm muscles really start to grow. On top of that, a protein supplement for those post-workout gains will work to boost protein synthesis and allow those muscle tears to heal producing more muscle. Creatine is also great for increasing strength and size and for those really looking to put on mass and muscle, a mass gainer is a great option to advance your gains.
Wrap Up
Getting bigger forearms can make those arms of yours truly pop. How to get bigger forearms may seem challenging, but with this workout and some great supplements, you are well on your way to making that happen. Don’t neglect your forearms and give yourself the best chance at overall success by putting these 5 best exercises for massive forearms into your routine.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Mitchell, B.; et al. (2021). “Anatomy, Shoulder and Upper Limb, Forearm Muscles”. (source)
Szymanski, D.; et al. (2004). “Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players”. (source)
Carrot Top Reveals How He Got Jacked in Sin City on Joe Rogan’s Podcast
Carrot Top discusses working out 3 hours a day to pack on massive amounts of muscle while staying in Vegas.
According to American actor and stand-up comedian Carrot Top, putting in hours a day at the gym is the secret recipe for building massive amounts of muscle. Nowadays, the renowned actor/comedian walks around with a seamlessly average physique, standing at 5-foot-9-inches, hovering around 140 pounds. But when he was staying in Vegas 15 years ago, he was a whopping 50 pounds heavier, weighing upwards of 190 pounds.
If you’ve been lifting weights for a while, you’ll know this is an astonishing achievement. It’s not easy building this much muscle naturally. So how did this actor and comedian start getting confused as a bodybuilder? In a recent episode of The Joe Rogan Experience, Top claims it was from putting in 3 hours a day at the gym. When Joe Rogan asked about his transformation, Top said:
“What got me jacked? I just, well, I’ll tell you what I did. It was when I got that permanent gig. I had nothing to do all day in Vegas, literally. So I started just going to the gym every day. Like I’d go three hours a day literally. Well, this is again, fifteen years ago and I just was huge, and one day I went to my warehouse to do something.
A picture, something. I was like, ‘what the fuck?’ Like, I’m like, I was like 190 (pounds), I’m like 140. This is my original fighting weight.”
You can see a short clip of Carrot Top’s discussion with Joe Rogan below.
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Carrot Top claims there wasn’t much to do while living in Vegas. So what better way to use your time than bashing around metal for hours? (Lifting weights sounds like a better idea than feeding slot machines your money.)
How to Build Muscle Mass
Building muscle mass comes down to a few key things. To name a few, you’ll want to be in a caloric surplus, lift heavy, and make sure the volume and intensity of your workouts are high enough.
We can’t speak on certainty on how intense Carrot Top’s workouts were, but likely they were fierce to yield the results he did. One thing for sure, though, is that his volume was high – he was spending 3 hours a day in the gym! Of course, to increase the volume of your workouts, you’ll want to increase the reps and sets you do and the frequency of your workouts. And working out 3 hours a day is a surefire way to do this!
You may not have quite as much time on your hands as Carrot Top did in Sin City. But a good split routine a few days a week, or if you’re short on time, a full-body workout a couple of days a week is all you need to gain substantial muscle – if you’re following the rest of the muscle-building principles.
Carrot Top does prove one thing. And that’s if you want to pack on muscle, then you’ll need to give your body the workout volume it needs. You may not have hours a day to put into the gym, but consistently putting in a few hours a week into the gym will give you transformative results.
Follow us on Instagram, Facebook, and Twitter for more insight on celebrity transformations!
Andrea Shaw On Women’s Bodybuilding Criticism: “Without It There Are No Other Female Divisions”
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Andrea Shaw discusses her rise to Ms. Olympia and the ups and downs of the Women’s Bodybuilding division.
For the past two years, Andrea Shaw has proven herself to be the new standout and reigning Ms. Olympia champion in Women’s Bodybuilding. After a five year gap of the division no longer appearing at the Olympia weekend – Shaw exploded onto the scene with Ms. Olympia’s return in 2020. Since then she has been the star to beat in the prestigious but often criticized division. In our latest GI Exclusive, Andrea Shaw discusses her rise in Women’s Bodybuilding and responds to the criticism and struggles of the division.
Before Andrea Shaw, Iris Kyle was the unstoppable Women’s Bodybuilding competitor. She earned 10 Ms. Olympia victories during her career – before the division itself was dropped from the Olympia weekend. There was a five year gap where Women’s Bodybuilding was no longer supported by the Arnold Classic or the Olympia weekend. During this time – competitors in the division had little to work towards. With one exception – the Wings of Strength Women’s Bodybuilding competition.
It was during this strange time in Women’s Bodybuilding that Andrea Shaw rose up through the ranks and became an all-star competitor. Starting out in Women’s Physique, she eventually moved up to Women’s Bodybuilding. Of course, there was no Ms. Olympia to work towards. Thankfully – she found support at Wings of Strength. This allowed her to continue to find motivation and improve into a challenging competitor in the league.
Fast forward to 2020, Jake Wood now owns the Olympia event (he is also the man who ran the Wings of Strength competitions) and brought Women’s Bodybuilding and Ms. Olympia back into the fold. Andrea Shaw now had a new goal to work towards – which she earned both in 2020 and 2021 with two Ms. Olympia victories.
We connected with Andrea Shaw for a video interview to recap her rise through the years from Women’s Physique, into Women’s Bodybuilding, and through to the champion she is today. As mentioned above, her career grew during one of the most tumultuous times for Women’s Bodybuilding. We asked Shaw for her thoughts on the lack of support over the years at major shows such as the Olympia weekend and Arnold Classic.
The common reasoning behind dropping Women’s Bodybuilding from competition was simply that there was not enough popularity to keep it running. We asked for Andrea Shaw’s reaction to that kind of mentality. Did that excuse ever make sense to her?
“No. Only because it’s always been popular. Because without Women’s Bodybuilding there are no other female divisions. None,” Andrea Shaw stated in our interview. She continued:
“So it doesn’t matter if you’re in Figure, whether you’re in Fitness – it all started with Women’s Bodybuilding. I firmly believe that was just a call AMI made. Because Jim Manion, the NPC, the IFBB, they kept the contests going. There were so many contests that still had Women’s Bodybuilding. But that was a direct call from Arnold’s staff. You know, and I’m speculating because I wasn’t competing at that time but again Arnold pulled it first and then AMI followed suit. Whether it was unpopular – I think it was unpopular to them.”
Andrea Shaw goes on to also comment on the concept of “femininity” in Women’s Bodybuilding vs the pure athleticism of the sport. She’s well aware of the history behind the division. With athletes like Bev Francis being pulled back in forth for either being too masculine or not muscular enough.
“A lot of it are usually men. They are usually men. When you break most of it down, some of these men are insecure because they don’t have muscle and they wish they could. So then the target becomes the woman… but it’s bodybuilding. What difference does it make if it’s a man or a woman?”
You can watch Andrea Shaw’s full comments in our latest GI Exclusive interview segment above!