Tag: Bodybuilding
Kai Greene Reveals Recent Physique Update
Kai Greene showed off some poses on social media recently.
It has been an ongoing question of whether or not Kai Greene will be returning to the stage. While there might not be a plan in place, the 46-year-old bodybuilder continues to show off a shredded physique and intense training regiment.
Greene often takes to social media to show off a big workout or physique update. On Thursday, he did just that. Greene posted a few pictures on Instagram showing off some poses and getting some input from his 6.7 million followers. In his caption, Greene kept it short and sweet.
“Character Development.”
“Which pose ya’ll FEELIN the best ?,” greene then wrote in the comments.
It is no surprise that Kai Greene is looking as big as ever. He is a monstrous man that has seen great success on stage. Greene has developed a huge fanbase over the years and these are the people wondering if he is going to make a comeback. This is something that Greene has flirted with over the years, especially with a rivalry with seven-time Olympia champ Phil Heath.
While a return has not been announced and it is unknown if it ever will, Kai Greene continues to crush the gym.
Since turning pro in 2005, Greene has been a force in bodybuilding and quickly became a fan favorite. He has never won an Olympia but finished as the runner-up three times in 2012, 2013, and 2014. All three second-place finishes came to Heath, which is where the rivalry comes from. Greene is a three-time champion at the Arnold Classic. He won back-to-back titles in 2009 and 2010 before adding his third in 2016.
Kai Greene grew a passion for fitness and bodybuilding at a young age and turned it into a successful career. He continues to work as a personal trainer and provide insight to the next generation looking to better themselves.
It is clear that Greene can still get it done in the gym. In all his physique updates, Greene is hitting some poses and that shows he still has a passion for bodybuilding. As time goes on, keep an eye on if he decides to make a return to the stage. It will be extremely intense if Greene makes that move.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
When You Should Take Your Pre-Workout Supplement For Optimal Effect
Knowing when to take pre-workout is crucial for your bodybuilding and fitness goals to really maximize the effects of this great supplement.
Using a pre-workout supplement can prove to be quite useful in your quest for big gains. As a source of fuel for energy, muscle pumps, and overall performance, these supplements have the ability to work wonders for you when it comes to elevating your workouts to new levels. Pre-workout aids are some of the greatest supplements to use to get past that drained, sluggish feeling and into that powerful mindset to see growth seriously occur.
Knowing the ins and outs of pre-workout is important for many contain artificial ingredients and plainly things you just don’t want in your body. What the ingredients are, how to properly use pre-workout, and when to take it are all fair questions that you should know the answers to. Let’s take a closer look at pre-workout and see what this energy boosting, muscle building supplement can do for you.
What Is Pre-Workout?
Pre-workout is a supplement designed to give you a much needed energy boost for intense focus and serious muscle pumps for your workouts so you start to really see big gains come to fruition (1). By increasing your heart rate, pre-workout can get your blood pumping and hit you with laser focus to really maximize big gains. Key ingredients in pre-workout include caffeine, beta-alanine, creatine, BCAAs and L-citrulline, all meant to provide you with energy, focus, and stimulate protein synthesis (2).
With an increased heart rate and reduced fatigue, you can work harder and longer for more calorie burn leading to weight loss and a change in body composition to really see that desired physique start to pop. On top of all of this, a good pre-workout can enhance recovery so you bounce back faster for your next workout.
Just to recap, benefits of pre-workout include:
Increased focus and energy for more intense workouts
Reduced fatigue for longer training sessions and calorie burn
Muscle pumps for strength and muscle gains
Enhanced recovery for quicker bounce back
When Should You Take Pre-Workout?
Pre-workout usually takes around 30 minutes to kick in fully so taking this supplement in the window of 30-60 minutes before your workout is ideal. Allowing it time to settle in your bloodstream and start to take effect is the intended goal and while the caffeine may hit you quickly, the other ingredients like creatine may take a little longer. Staying hydrated is key when taking pre-workout and also watching your caffeine intake because many of pre-workouts are high in caffeine. For those sensitive to caffeine, thankfully there are stim-free pre-workouts to try!
Benefits Of Pre-Workout With Cardio
Pre-workout is often most associated with big lifts, but it can be useful for cardio depending on the situation. Since pre-workout supplements offer increased energy and endurance, they can help with cardio activity and ultimately help you see gains (3). Since you are working muscles during cardio, the benefits of pre-workout with protein synthesis do take effect, but they may not be as strong as if strictly lifting. Doing more steady state cardio and taking a pre-workout supplement can be still be helpful when it comes to duration, productivity, and focus.
Pre-workout may be more useful when it comes to cardio training like high-intensity interval training (HIIT), where the focus in on shorter, more intense bursts of activity. With increased energy and focus, on top of elevated stamina, performing HIIT after a consuming pre-workout can work to build muscle and shed unwanted fat by relying on fat stores for energy (4). The benefits of pre-workout along with HIIT can show an increase in oxygen consumption and improved lean body mass.
One concern with pre-workout and cardio is that both can elevate your heart rate. Cardio is already an activity that pushes blood and gets your heart racing and the caffeine in a pre-workout supplement can only elevate caffeine levels. This is where a stim-free pre-workout may be useful.
Cardio: Before Or After You Lift?
Before we get into this, it should be said that some people have a certain preference to do cardio before weightlifting or prefer to lift before cardio, so whatever feels comfortable for you is what you should stick with. With that said, for those trying to gain muscle, lifting first is a better bet because you will have more energy to use. You will then rely on reserves, preferably fat stores, to power your cardio increasing your chances at weight loss.
Performing cardio before a workout can work to increase your body temperature to get you primed and ready to lift. With increased oxygen and blood flow pumping through you, your chances at an effective lift increase. The only downside is some of those glycogen stores will be used up and your lifts may seem harder to achieve (5). Doing a shorter cardio warm up to get the blood flowing will enhance your lifts and will promote a better cardio session after to really see a change in body composition.
Recommended Pre-Workout
National Bodybuilding Co. is a relatively new company who has already started to make waves in the supplement game with their great products. Stage Ready Pre-Workout is their premiere pre-workout supplement to deliver muscle pumps, enhance stamina, and offer a big boost in energy to elevate performance. An advanced and effective formula, this product can hydrate your muscles and act as a buffer for muscle tissue, raise nitric oxide levels and boost neurotransmitter synthesis. With so many benefits, this pre-workout had to win the GI Supplement Awards for Best Pre-Workout of the Year.
Check out National Bodybuilding Co. Stage Ready Pre-Workout and the other finalists for Best Pre-Workout in the GI Supplement Awards here!
Wrap Up
Pre-workout supplements are really solid fitness aids to help power your workouts to where you want them to be. By working to increase energy and focus and provide for muscle pumps, you will power through any tough workout despite the grueling day you may have had. Knowing how to properly use pre-workout is important and taking it at the right time will only enhance the intended effects. While cardio and weightlifting are both crucial for your growth, look into what you want out of your workout to strategically place each in the right spot for maximum gains. All in all, pre-workout can help you see growth and is a supplement you should try in your quest for big gains.
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
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; Gothard, M. D.; Lopez, Hector L. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Harty, Patrick S.; Zabriskie, Hannah A.; Erickson, Jacob L.; Molling, Paul E.; Kerksick, Chad M.; Jagim, Andrew R. (2018). “Multi-ingredient pre-workout supplements, safety implications and performance outcomes: a brief review”. (source)
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Roy, Brad A. (2013). “High-Intensity Interval Training”. (source)
Burke, Louise M.; Kiens, Bente; Ivy, John L. (2004). “Carbohydrates and fat for training and recovery”. (source)
Best Holiday Gifts To Buy A Bodybuilder This Season
These gift ideas are great for any bodybuilder looking to improve!
Finding the best holiday gifts for our loved ones can ironically be quite challenging. We at Generation Iron put together a wish list of great gift ideas to give that bodybuilder friend or family member something to use to improve in their quest for performance and physique.
We all could use these gift ideas to really boost our health and performance, or just look good doing so. From equipment, to supplements, entertainment, and apparel, you will find everything you need for that special bodybuilder of yours to provide them with the perfect gift. Reviewed by our team and put together for your benefit, we made sure to give you the best list to make your bodybuilder smile.
Check out these best holiday gift ideas below and feel free to explore what else we offer to really make that gift great. You won’t be disappointed with the result!
Supplements
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced Labs SLIN is designed to put carbs into muscle. A unique insulin mimetic that shuttles carbs into your muscles instead of being stored as fat, this supplement is perfect for optimizing insulin to work for your benefit. Insulin resistance can be brutal towards our health, muscle growth, and fat loss and SLIN works to eliminate the negative effects and works to your benefit to get that desired physique we all work for. With science backed ingredients, this versatile and popular supplement can work wonders for your bodybuilding goals.
Price: $34.99
Check out our individual review for Enhanced Labs SLIN here!
Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance. Clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success.
Price: $23.99
Check out our individual review for Cellucor C4 Ultimate here!
Enhanced Labs Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high-quality whey is perfect for your muscle building and recovery goals.
Price: $64.99
Check out our individual review for Enhanced Labs Whey Protein Isolate here!
Performance Lab NutriGenesis Multi For Men
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
This ultramodern multivitamin from Performance Lab contains more than 17 daily vitamins and minerals and is geared towards the specific needs of men. It is great for bioavailability because of whole-food cofactors that provide optimal absorption. Containing vitamins A, C, E, and K, along with biotin, calcium, iron, zinc, and potassium, this multivitamin will work for digestive comfort, support vitality, and promote solid overall health.
Price: $29.25
Check out our individual review for Performance Lab NutriGenesis Multi for Men here.
Enhanced Anabolic IV
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. BCAAs will promote protein synthesis and the added EAAs will actually build the tissue on top, adding strength and size. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here.
Transparent Labs PhysiqueSeries Fat Burner
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Transparent Labs Fat Burner is a great fat burner supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. This company works to provide total transparency with a 100% honest label so you know exactly what you are getting.
Price: $49.00
Check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Equipment
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
A good quality weightlifting belt will provide for increased support and stabilization to improve big lifts and reduce lower back pain. Harbinger 4-Inch Nylon Weightlifting Belt is a great exercise tool to keep your bodybuilder safe and efficient in the gym. Made from thick, flexible, heavy-duty nylon, this belt works for maximum comfort and durability while working on maintaining muscle warmth. With parallel stitching, this belt offers more uniform support and stabilization to ensure better quality. The belt is 4-inches with an extra wide 3-inch strap that offers lower back and abdominal support for those big lifts.
Price: $15.75/ large belt (prices may vary for other sizes)
Check out our full review of Harbinger 4-Inch Nylon Weightlifting Belt here!
Alkai M1 Massage Gun
ALKAI M1 Massage Gun is designed to enhance physical performance and speed up recovery with an easy grip, long lasting battery, and many speed settings.
ALKAI M1 offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met. Six massage heads offer variations in targeting specific spots for pain and an LCD touch screen allows for easy navigation and use. With 20 hours of battery life on a single charge, this is a great massage gun for overall value.
Price: $169.99
Check out our individual review for ALKAI M1 Massage Gun here.
Hydra Cup High Performance Dual Shaker Bottle Pack
Hydra Cup Dual Threat Shaker Bottles offers a two-in-one shaker bottle with 36 ounces of total liquid to hold all your beverage and supplement needs.
Hydra Cup brings this top-tier dual shaker bottle to the mix to really benefit all of those pre-, mid-, or post-workout needs. Able to hold 36 ounces total fluid, one side of this bottle holds 22 ounces while the other can hold up to 14 ounces. Eliminating the need for two bottles, and just having the convenience of your supplements ready to go, ensures easy hydration and fuel for those tough workouts. This high quality and durable shaker bottle comes with two snap on lids and a dual mixing grid for easy clean up and great blending capabilities for the right consistency.
Price: $29.99
Check out our full review of Hydra Cup Dual Shaker Bottle here.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These resistance bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high-quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Price: $36.90
Apparel
Enhanced Stringer
Enhanced Labs Stringer is a comfortable and versatile tank perfect for bodybuilding and other training needs.
This great stringer from Enhanced is high quality and perfect for bodybuilding, training, lifting, and simply looking good. In an option for white or black, the Enhanced logo is plastered on the front for all to see. Enjoy a comfortable and versatile piece of clothing today.
Price: $34.99
Generation Iron Stamp Snapback Hat
Generation Iron Stamp Snapback Hat is perfect for any occasion with a five panel construct and structured fit and the Generation Iron logo displayed on the front and side.
The five-panel Stamp Snapback Hat is structured with a fit and flat bill to comfortably fit on your head in style. Able to easily wick sweat away, this will give you a clean look keeping you feeling fresh and fit. The Generation Iron logo is embroidered on the front and side so everyone will know that you’re part of a serious bodybuilding community.
Price: $20.99
Enhanced Gym Bag
Enhanced Gym Bag is a quality gym bag perfect for carrying your equipment and supplements to and from the gym for the utmost convenience.
Give yourself the best chance at success with this gym bag from Enhanced. Able to fit all your gym necessities, this is your perfect transport friend to never worry about leaving equipment or dealing with an uncomfortable gym bag again.
Price: $29.99
Generation Iron Camo Stringer
Generation Iron Camo Stringer is designed for versatility, comfort, and breathability with a unique camo pattern design.
This limited edition Camo Stringer will show off those big gains while being versatile and breathable for any workout. The comfortable fit and standout design make this nylon tank specifically designed for both training and style so you look and feel good both inside and out of the gym.
Price: $34.99
Movies & E-Books
Generation Iron Original Films
Generation Iron Original Movies are a collection of amazing content highlighting bodybuilders and other athletes, as well as giving viewers a chance to see the sport in a new light.
A great gift to get your bodybuilder is one of the many films that Generation Iron has to offer. Highlighting famous and well-known bodybuilders like Dorian Yates, Lee Priest, Calum Von Moger, and Ronnie Coleman, you can see both amazing and entertaining content.
Of course, for those who know Generation Iron well, our originals like Generation Iron, Generation Iron 2, and Generation Iron 3 dive into the world of bodybuilding to explore this incredible and historic sport. Check out our full list of original films for your bodybuilder will love this premium content.
Dorian Yates E-Book
Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.
Dorian Yates is a 6x Mr. Olympia champion and one of the biggest bodybuilding legends in the sport, working to change it forever. He took vigorous personal notes during his prime years and has finally made them available in e-book format with the Dorian Yates Training Journal. These notes go back to his first competition and chronicles his iconic “blood and guts” training style as he sought to be the absolute best. This e-book contains a selection of 100 pages of Dorian Yates’ actual training notes as he journeyed through the world of bodybuilding towards becoming a Mr. Olympia champion and all-around bodybuilding legend.
Price: $29.99
Wrap Up
When looking for the best holiday gifts for that bodybuilding loved one, look no further than right here. From exercise equipment, immune boosting supplements, entertaining documentaries, fresh apparel, and an educational e-book, we at Generation Iron have all of your gift ideas covered. Keep those gains going with some of these great gifts and really help that bodybuilder friend or family member continue to grow both inside and out of the gym.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
INBA/PNBA Release Initial Schedule for 2022 Season
INBA/PNBA has released its initial schedule for the upcoming 2022 natural bodybuilding season.
International Bodybuilding Association/Professional International Bodybuilding Association (INBA/PNBA) has prepared its schedule for 2022. INBA/PNBA is one of many natural bodybuilding leagues, but it’s the biggest. Most bodybuilding leagues don’t support the use of drugs. However, the INBA/PNBA is the leading trailblazer for getting their athletes drug tested – each athlete undergoes strict testing through World Anti-Doping Agency (WADA) – state-of-the-art drug testing the Olympics use. Any competitor who fails a drugs test ends up on the infamous Hall of Shame.
The natural bodybuilding competitions listed below are events that take place up until the big finale on November 10-13th – Natural Olympia – Pinnacle of Natural Bodybuilding. So it’s essential to do well in the other shows to earn a spot at this contest. It’s the biggest event of the year for natural bodybuilders akin to Mr. Olympia in the International Federation of Bodybuilding (IFBB) league.
Below you can find the INBA/PNBA schedule for 2022.
INBA/PNBA 2022 Schedule
March
19th – INBA/PNBA Judges Clinic
Corona, CA
26th – Arizona Copper Classic
Sierra Vista, AZ
April
2nd – Capital City Championships
Sacramento, CA
10th – Iron Gladiator
Corona, CA
16th – Jaguar Bodybuilding Championships
Sierra Vista, AZ
23rd – Showdown in Memphis
Memphis, TN
30th – Pro/Am Philip Ricardo Legends International
Virginia
May
7th – Pikes Peak Classics
Colorado
14th – Professional America’s Natural & Amateur Illinois State
Chicago, IL
21st – New England Naturals
Oakville, CT
21st – Silver & Black
San Leandro, CA
28th – Pro/Am International Battle Against Cancer
Corona, CA
June
4th – Arizona State
4th – Pro/Am Southern USA
Atlanta, Georgia
24-25th – World Championships
Florence, Italy
July
2nd – Pro/Am Mr & Ms USA
Dallas, TX
9th – Central California & Kern County
Bakersfield, CA
23rd – Pro/Am North American
Chicago, IL
30th – Pro/Am International Iron Man Magazine Muscle Beach
Venice Beach, CA
August
6th – Pro Wolfpack & Cougar Classic California Naturals
Petaluma, CA
13th – Colorado State
Colorado
20th – Pro/Am Nationals
Oakville, CT
27th – Utah State
Springville, UT
September
2-3rd – Mike O’Hearn Presents Clash of the Titans Professional Natural Universe
Tampa, Florida
10th – Pro/Am Int. Zeus Classic
San Leandro, CA
17th – Nevada State Naturals
17th – Pro/Am International Latin American Championships
23-24th Pro/Am Team USA & Las Vegas Naturals
Las Vegas, NV
October
15th – Grand Canyon Classic
TBA – Midwestern USA
22nd – Western USA
San Leandro, CA
November
4-5th Pro/Am World Cup
Los Angeles, CA
10-13th – The Pinnacle Pro/Am Natural Olympia
Las Vegas, NV
*Note: This is the initial schedule for 2022 in the INBA/PNBA league. More competition dates are pending.
Olympics of Natural Bodybuilding
Natural Olympia is the Olympics of natural bodybuilding. It hosts the finest natural bodybuilders in the world, with 2021 representing 15 countries. The 2021 champions included athletes from Italy (Angelo Mastrangelo – Men’s Sport Model ), Mexico (Arely Ayala – Bikini Angels), and Germany (Mirco Burger – Men’s Bodybuilding Masters). Contenders compete for up to over $65,000 in cash and prizes and a custom Harley Davison prize – Philip Ricardo Jr. was the lucky winner of 2021 Natural Olympia.
Below you can watch behind-the-scenes coverage of 2021 Natural Olympia.
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Generation Iron would like to congratulate the natural bodybuilders who participated in the INBA/PNBA league competitions in 2021! In addition, we want to add a supplementary congratulations to Paul Krueger for winning Mr. Olympia at 2021 Natural Olympia! We’re looking forward to the upcoming year!
Follow us on Instagram, Facebook, and Twitter to stay informed on the latest natural bodybuilding news!
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an American College of Sports Medicine Certified Personal Trainer. When he’s not writing or training, he enjoys playing music, reading, and film.
Vote Now In The Generation Iron Bodybuilding Awards 2021
The judges have made their picks. Now it’s time for the fans to decide the best bodybuilders of the year.
On October 10th, 2021 – the best bodybuilders of the year faced off at the Mr. Olympia competition. While not the complete end of the season – it marks the moment that all bodybuilders shift gears and start focusing on qualifying for the next Olympia competition the following year. It is the event that all bodybuilding athletes strive towards winning.
Now that the Mr. Olympia has concluded and the judges have picked their champion winners, it’s time for the fans to decide their favorite and best bodybuilders of the year. Enter the 6th Annual Generation Iron Bodybuilding Awards.
How To Vote In The Generation Iron Bodybuilding Awards 2021
The GI Bodybuilding Awards contains 15 categories breaking down the best athletes of the year. Based off of a nominee list selected by industry experts, the final vote is decided by the fans. We may already have a Mr. Olympia champion in the form of Big Ramy – but who will the fans proclaim the best athlete of the year?
The GI Bodybuilding Awards do not only have options for the best overall athletes of the year. It also has the best in specific categories such as Most Improved, Best Up-And-Comer, and Best Posing Routine.
We’re also proud to announce two new categories this year – Strength Athlete of the Year and Pro Fitness Performance of the Year.
You can see the full list of categories below:
Best Male Athlete
Best Female Athlete
Best Arms
Best Legs
Best Chest
Best Back
Up-And-Comer Of The Year
Most Improved
Best Posting Routine
Most Shredded Bodybuilder
Strength Athlete of the Year
Pro Fitness Performance of the Year
Guru Of The Year
Personality Of The Year
Influencer Of The Year
The voting system is simple. Simply sign up to the 6th Annual Generation Iron Bodybuilding Awards and get exclusive access to our voting page. On the voting page you have a multiple choice selection for the nominees across all thirteen categories in the awards.
If you need a reminder on the 2021 bodybuilding season, you can check out our official recaps for the biggest events of the year below:
How To Vote
Sign up below and get exclusive access to cast your vote and have your voice be heard on the best bodybuilders of the year across 15 different categories.
Cast your votes today through December 31, 2021 to decide the FAN CHOSEN winners of 2021! After we tally the votes – the winners will be announced in January!
Derek Lunsford Reveals The Machine-Like Specificity Of Training With Hany Rambod
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Derek Lunsford On Hany Rambod’s Intense Training: “It Was Almost Like I Had To Count The Breaths In A Day”
Derek Lunsford has been on top of the world in 2021 – specifically due to his epic win at the Men’s 212 Olympia. As a true passionate man of bodybuilding, his excitement has been infectious since winning the Olympia. And it seems that excitement and passion is matched by his extremely focused training ethic that earned him the victory. A big part of his training and diet routine came in the form of legendary trainer Hany Rambod. The two linked up just 10 months before the Olympia 2021.
In our latest GI Exclusive, Derek Lunsford goes into great detail his experience working with Hany Rambod. In particular, he reveals the machine-like specificity behind Rambod’s program. In no way meant as an insult, he expresses that nearly every single second of his life was calculated towards the final weeks before the Olympia. It was that level of detail, matched with his passion, that helped him break through to the next level and win the biggest show of the year.
Hany Ramod is well known as a legendary guru and trainer for many decades. His FST-7 program has been much touted in the industry. He’s also best known for coaching seven time Mr. Olympia Phil Heath. That same magic and talent was lended to Derek Lunsford. It was a typically shorter lead up time that Rambod is used to – but the two worked together to pull off an amazing feat by the time Olympia 2021 rolled around.
“He coached my mind just as much as he coached my physique,” Derek Lunsford stated in our interview. He continued, “That was actually the first thing he said was, ‘I’m a trainer first. I’m going to coach you and train you first – not just give you a meal plan.’”
Derek Lunsford then went on to explain just how hands on and detailed Hany Rambod was as they drew closer to the Olympia 2021:
“At the very end, I think that’s the biggest thing, the very last week things were very, very specific. The last two to three weeks I was taking notes, being very diligent, on everything I was doing. It’s almost like I had to count the breaths in a day it felt like. Not literally but it just felt like – every time I went to the bathroom or took a nap or did cardio or ate this meal or whatever… I was writing it down. Everything that went into my body or everything that I did physically was being calculated.”
What’s most inspiring about hearing Derek Lunsford talk about his intense contest prep, is how much he seemed to be loving it. Bodybuilding contest prep can be very grueling and bring out the worst in people’s moods during those final weeks. While this may have happened to Lunsford – in retrospect he speaks so lovingly and passionately about the entire experience.
That mentality is the kind of outlook needed to become a champion. It’s no wonder he was able to become the Men’s 212 Olympia victor. Lunsford speaks later in our interview about how excited he is for 2022. His successes this year was simply after 10 months working with Hany Rambod. As he noted earlier, Rambod typically takes more time with his athletes. So in Lunsford’s mind – there is no where to go but up from here.
You can watch Derek Lunsford go into extreme detail about his Olympia 2021 training regimen by watching our latest GI Exclusive interview above!
Arnold Schwarzenegger Issues Statement Following Passing Of Dave Draper
Arnold Schwarzenegger recently issued a statement on the passing of one of his idols.
It was announced on Tuesday that legendary bodybuilder Dave Draper had passed away. This is news that impacted many around the sport of bodybuilding and that includes Arnold Schwarzenegger. After receiving the news, the legendary bodybuilder took to Instagram to issue a statement on the passing of another.
Schwarzenegger discussed how Draper impacted his career when he first came to America. He was familiar with Draper’s work and even kept his magazine cover for inspiration. Schwarzenegger posted a heartfelt caption on social media along with a picture of the two of them.
“Dave Draper was an inspiration to millions of people all over the world, including me. He was one of my idols. In Austria, I kept his cover of Muscle Builder magazine on the wall above my bed for motivation, and when I saw him starring in “Don’t Make Waves”, I thought, “My dreams are possible.” When I got to America and finally met Dave, I learned his heart was as big as his pecs. He even hand-built my first furniture when I moved to Santa Monica, and let me tell you, he was talented.”
Arnold Schwarzenegger came to America and quickly became one of the best bodybuilders in the world. He connected with Draper in Santa Monica, CA. Draper had moved out West from New Jersey in order to train at a higher level. While out there, Draper connected with many of the top bodybuilders such as Schwarzenegger and Franco Columbu.
“Can you imagine meeting your idol and becoming his training partner and traveling all over the world together? I was in heaven. He couldn’t have been more welcoming, and he was a fantastic training partner who always pushed everyone around him in the gym to be better. He was an amazing writer and a great family man. I will miss the Blond Bomber, but his memory will always be with me. My thoughts are with Laree and the whole family.”
Draper made an impact on many throughout his career. Arnold Schwarzenegger is another bodybuilder who transitioned to the big screen and began a newsletter of his own. He shared plenty of experiences in his Instagram post and let his following in on the impact that Draper has early on in his career.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Bench More Weight
Lift Heavier Weights Instantly
The bench press has been the benchmark for machoism for a long time. ‘How much do you bench?’ is one of the most common questions thrown around in the gyms by beefed-up bros trying to prove their superiority.
The bench press is a compound exercise and takes some time to get better at. If you’re gearing up for a contest or want to build a ripped chest on a schedule, this article will help you put a few extra pounds on your bench press.
Use Lifting Gear
Lifting accessories can be of great help in your workouts. Not only do they reduce the chances of injuries, but can also help you lift heavier weights. Lifting gear like wrist wraps, elbow supports should be a must in every serious weightlifter’s gym bag.
Modern weightlifting has seen the introduction of special bench press gear like the slingshot. Most people make the mistake of flaring out their elbows which can lead to a pec tear. Gym gear like slingshots can help eliminate this problem.
Perform Negative Reps
Negative reps are one of the best ways to increase your strength. You need a spotter to perform a negative rep. Make sure the spotter can handle the weights in case you fail a repetition.
Let’s say you have the target of lifting raw 200 lbs by the end of the month. Put on 200 lbs on the bar and ask the spotter to help you with the positive movement. Instruct the spotter to put in minimal help during the negative part. As you get stronger and feel more comfortable with the weights, eliminate the spotter on the negative and then the positive movement.
Ask for a Spot
Another way of getting stronger is to get a permanent spotter. Having someone to spot you gives you instant motivation and a confidence boost which can help you in lifting heavier weights.
If you don’t have someone to spot you at your gym, it is a good idea to sign up for personal training. Before you get yourself a personal trainer, read through this article. It will help you make a better decision.
Perform Heavy Isolation Exercises
Isolation exercises are a great primer for performing heavy compound exercises like the bench press. Isolation exercises allow you to have leverage by fixing a range of motion which can allow you to lift heavier weights.
You can lift heavier weights in isolation exercises as you don’t have to use your muscle stabilizers to balance the weights. Isolation exercises like the hammer strength chest press can help you in building strength which you can carry over to the bench press.
Fix Your Form
Many people fail to increase their bench press because they have the wrong form. Your form while performing the bench press has a big impact on how much weight you can lift. Following a powerlifter stance can help lift heavier weights.
Lie down on a flat bench with an arch in your back so only your shoulders and lower back are touching the bench. There should be enough space between your middle back and the bench that your hand could pass through it. Place your feet under your knees as doing this helps you in generating thoracic pressure.
How much do you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
7 Reasons Why You Can’t Build Muscle
Reasons Why You’re Not Seeing Changes in Your Physique
If gaining muscle mass was easy, everyone would be walking around with 21-inch arms. Some people think getting a gym membership and hitting the weights a couple of times a week will buff them up.
Wrong expectations while joining the gym is the reason why most people drop out without seeing any changes in their physiques. If you have been working out for some time, but don’t see any positive changes in your body, this is the article for you.
Impatience
Bodybuilding will test your physical and mental strength. You can’t expect to transform your physique in a single week – or even in a month for that matter. You’ll be changing your physique one rep at a time.
So when you join the gym, be ready to put in the hard work and see some calloused hands. Although it might take some time for you to see the results, it’ll all be worth it when you do.
No Mind-Muscle Connection
Mind-muscle connection is indispensable in the sport of bodybuilding. While training you need to visualize what you want your muscles to look like. Bodybuilding isn’t about going through the motions.
There is a reason why gyms have mirrors. If you find it difficult to establish a mind-muscle connection, look at the muscles you’re training in the mirror and squeeze and contract the muscles with every rep.
A Lacking Diet
Your diet and nutrition play a big part in your transformation. You can’t expect to build a physique like Arnold while eating at McDonald’s. Design a nutrition plan while keeping your macro and micronutrients in mind. If you can’t do it yourself, take professional help. Because at the end of the day, you become what you eat.
Ego
If you’re new to the gym, ask for help from trainers or advanced lifters at the gym. No one expects you to know everything about proper form or training programs when you join the gym. Go out and learn everything you can from reliable sources.
Going too Fast
Many beginners make the mistake of trying to do too much too fast. Try making incremental progress. Don’t try to lift more weights every day. Focus on getting the basics right and build on from there.
No matter how hard you workout in the gym, your body doesn’t grow in the weight room. Give your body enough time to rest and recuperate. Performance athletes and high-level executives advocate sleeping for 6-8 hours a day to function at optimal levels.
Not Sticking to Your Guns
Many people make the mistake of switching training programs, supplements, diets too often. Bodybuilding isn’t rocket science. You’ll be better poised to make gains if you stick to the basics rather than hopping around.
You don’t need to try every fad that comes out in the fitness industry. A combination of compound and isolation exercises, a protein-rich diet and some patience and hard work is all you need.
Indiscipline
There will be days where you wouldn’t want to train, but still showing up for your workouts will prove your grit. You need to make a schedule and follow it with army discipline. Show up for your workouts at the same time every day, never miss a meal and take proper rest.
Are you happy with your gains? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Legendary Bodybuilder Dave Draper Has Passed Away At 79 Years Old
Dave Draper, known as “The Blonde Bomber” won many titles in his career.
Legendary bodybuilder Dave Draper has passed away at the age of 79. Draper’s wife, Laree, made an announcement on Facebook on Tuesday morning to confirm the news. There was no cause of death disclosed but Laree did say that it was “calm and peaceful.”
“Hi, friends, as the word’s getting out, I wanted to let you know so there’s no confusion. Dave died early this morning. I was with him and it was calm and peaceful. It, as his doctor told me a little while ago, was a good death.”
Dave Draper put together an extremely successful career as a bodybuilder. A native of Secaucus, NJ, Draper began lifting weights at a young age and was on a bodybuilding stage at 21 years old. This is when he won the Mr. New Jersey title. Once he found some success, Draper moved out to Santa Monica, CA to train alongside bodybuilding legends such as Arnold Schwarzenegger, Frank Zane, and Franco Columbu.
Mr. New Jersey was the first major victory of Dave Draper’s career. Others included the 1965 Mr. America, 1966 Mr. Universe, and 1970 Mr. World. Draper also appeared in the 1967 Olympia competition where he finished fourth behind Sergio Oliva, Chuck Sipes, and Harold Poole.
Following a successful career in bodybuilding, Dave Draper would venture into other avenues. Like many athletes with incredible size, Draper made an appearance on the big screen and in multiple TV shows. Draper was featured on magazine covers and even began writing on his own. Draper published many works, including an online newsletter. This is where he continued to share insight on training and fitness. This newsletter continued up until 2019. His most famous piece of work remains his book entitled Iron Brother, Sister Steel.
Draper made an impact on bodybuilding because of his incredible size and ability to compete with some of the best in the world. He was multi-talented and this was highlighted following his career on stage. Draper is survived by his wife, Laree.
Generation Iron wants to send condolences to friends and family of Dave Draper during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.