Tag: Bodybuilding
Tamer Barakat Proves Good Things Come in Small Packages
Tamer Barakat ranks amongst the best natural bodybuilders globally despite a 40-60 lbs weight disadvantage.
Despite being 40-60 pounds lighter than the guys standing next to him, Tamer Barakat walked the stage amongst the top 5 natural bodybuilders in the world at 2021 Natural Olympia – the pinnacle of natural bodybuilding. At the year’s most significant event in natural bodybuilding, he competed in four divisions and placed well.
Below you can see which place he took in each class.
Men’s Bodybuilding Open – 5th
Men’s Classic Physique Masters – 1st
Men’s Classic Physique Open – 4th
Men’s Bodybuilding Grand Masters – 2nd
On Instagram (IG), Tamer Barakat stated:
“Basically I am at a 40-60 lbs disadvantage when it comes to muscle mass. But, but Conditioning can do wonders here!”
You can see the full post below.
https://www.instagram.com/p/CWZfAOLPArT/?utm_source=ig_web_copy_link
“When I got called into the top 5, I was surprised to tell you the truth,” Barakat uttered in the post. Although Barakat was shocked to be there, the year he’s had says otherwise. 2021 was Tamer Barakat’s best year yet in his 30+ years of bodybuilding.
At the Wolfpack Classic 2021, he proved age was just a number and stood in front of a crowd with the top natural bodybuilders in the world age 50 and older. He’s also been featured twice in Iron Magazine and was victorious in the Bodybuilding Open division at Iron Man World Cup 2021.
With the performance Barakat’s had this year, it’s no surprise he’s taking the stage with other top competitors – Paul Krueger (Mr. Olympia), Philip Ricardo Jr. (Men’s Bodybuilding Grand Masters Champion), and Derek Joe (Men’s Classic Physique Open Champion).
Secret to Success
Tamer Barakat is an overt vegan and focuses on a few key lifts to build the physique of one of the top natural bodybuilders on the planet. He claims that 90% of his diet comes from plant-based foods, including spinach, mushrooms, quinoa, and oatmeal.
His lifting methods aren’t conventional to other renowned bodybuilders. He includes Olympic lifts such as cleans and snatches rigorously. He believes there’s nothing like this movement to develop a strong core, power, and fantastic physique. In an IG post, Barakat informed, “Due to their level of difficulty and coordination through the full body, they trigger a high neuroendocrine response.”
You can see his complete statement and training clip of him performing the clean and snatch below.
https://www.instagram.com/p/CWo4OMDvQ2j/?utm_source=ig_web_copy_link
On his IG page, you’ll see he includes other full-body Olympic lifts into his routine such as clean & press and calisthenics such as ring dips. Additionally, he competes in CrossFit, which seems to be where he gets some of his training philosophy.
Tamer Barakat breaks the mold in bodybuilding. He demonstrates that size is not the only barrier to victory and never to set limits for yourself. Also, if you want to build a physique as powerful as his, Olympic lifts and veganism have the power to transform your body to Herculean status.
Generation Iron would like to congratulate Tamer Barakat for this success in 2021. Next year, he sets the bar high and plans to make minor improvements to clinch more triumphs in 2022. On social media a couple of days after Natural Olympia 2021, Barakat declared:
“Can’t wait to get grinding again in a couple of days, we have much bigger goals for 2022.”
Follow us on Instagram, Facebook, and Twitter for more insight on the natural bodybuilding community!
Iain Valliere: How Progress Pictures Can Be A Double-Edged Sword For Bodybuilders
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Iain Valliere shares his opinions of pro bodybuilders sharing progress pictures leading up to a competition – and how it can both help and hurt the athlete.
Back in the day, bodybuilding fans had to wait for magazines to see updates on their favorite bodybuilders. This meant that we couldn’t get the kind of moment to moment physique updates that we see in today’s bodybuilding world. Now fans can see what an athlete’s physique looks like mere hours before they step on stage. But how does this affect the mindset of the athlete going into a competition? In our latest GI Exclusive, Iain Valliere breaks down the pros and cons of sharing progress pictures before a bodybuilding show.
Dorian Yates was known as The Shadow due to the mysterious nature of his training. Partially because of being located in the UK – he would hide all updates about his training and physique until the day of the show. His massive and shocking physique shocked audiences and judges alike. Today, that notion of withholding information is foreign for most of the bodybuilding industry. This is due to social media and direct updates from the athletes.
Iain Valliere points this out early in our discussion about progress pictures. He explains that for some athletes – mystery and anticipation work in their favor. For many others, progress pictures have become part of an athlete’s brand. Transparency, interaction with fans, and constant updates help keep a bodybuilder’s following engaged right up to the moment of the competition.
But Iain Valliere doesn’t think it’s necessarily a better thing. Ultimately, it depends on what works best for the athlete at the center of it. Post progress pictures invites not only fan feedback but also feedback from fellow athletes and coaches. That wave of feedback can get into a bodybuilder’s head. It sounds silly – but competitive bodybuilding is a sport about looks and judging looks. If comments start to cause mental turmoil – it can affect a bodybuilder’s prep.
That’s why Iain Valliere believes that a bodybuilder needs to take a deep look into what really works for each individual. If a bodybuilder has tough skin against comments online and can focus on the prep without issue – then progress pictures can be a great way to build a following and keep engagement fresh.
For others, it can lead to second guessing prep decisions. Even worse, it can lead to a bodybuilder putting energy into reacting and responding to criticism that takes away from the actual work needed to improve. If a toxic environment grows from progress pictures – it can create a mental headspace that leads to less motivation and less fruitful contest prep.
Iain Valliere admits there is no right answer as to whether instant progress pictures are better or worse than the former way of bodybuilding life. But what is important during this transitioning time of technology is for each athlete to really understand his or herself. What is the ultimate goal of posting a progress picture? Will the benefits outweigh the detriments? That depends on each person’s headspace.
While the decision is seemingly flippant – studies have increasingly shown how addictive social media can be – and how affecting it is on a person’s mood. Iain Valliere believes that, while simple on the surface, the decision to post your physique on social media should be a well thought over business decision. It can have small effects that eventually add up to hurt or help an athlete’s entire career. The decision should be treated as such.
You an watch Iain Valliere go into detail about progress pictures in our latest GI Exclusive interview segment above.
Kai Greene’s Full Body Weekly Workout For Huge Gains
This weekly workout from Kai Greene is a full body crusher to give you serious gains.
Kai Greene is a professional bodybuilder and one of the greatest competitors in the modern era of bodybuilding. His massive physique and top place finishes has earned him a strong reputation around the pro circuit as an athlete to be feared.
When looking for a good full body workout, it is always best to take notes from the pros. With so many people online or in gyms claiming to know everything and anything about fitness, for your gains to really show, looking for advice and workout plans from professional athletes is the best place to start. Their careers were made in the gym and in the kitchen and those dietary and fitness plans worked for them and most certainly can work for you. Planning a workout in one day can be challenging, let alone a whole week, but thanks to this weeklong workout from Kai Greene, you will be well on your way to huge gains.
With a massive and shredded physique, Kai knows exactly what it takes to see real results for only the best gains possible while also challenging himself to see continuous growth.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Profession
Era
Nationality
Bodybuilder
2010
American
This workout from Kai will certainly fire up your muscles to grow so you see the best results. A week-long workout will give you the blueprint for an awesome pump each day and one that will most definitely see an increase in strength and size.
About Kai Greene
Kai Greene is a professional bodybuilder and personal trainer who is considered one of the best bodybuilders to have never won a Mr. Olympia competition. While this may seem insulting, it is more a testament to his hard work and the sheer competition of such an event as opposed to a low blow to Greene’s career. He placed second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite never winning a Mr. Olympia competition, his best wins were at the Arnold Classic in 2009, 2010, and 2016. Since going pro in 2005, Greene has been a force in the pro bodybuilding world and one to watch for his dedication to his physique and love for the sport.
Kai Greene Training Routine
This full body weeklong workout is sure to get you fired up and moving to ensure you hit all those muscle groups that need work. A mix of big lifts and exercises to support and grow smaller stabilizer muscles, this can be done with high volume and lighter weight, or the option to slightly modify to go heavier for slightly less reps. With many of these exercises, if you focus on mind-muscle connection and added time under tension, you will start to see huge gains by targeting deeper muscles as opposed to just the larger surface muscles. An awesome workout, this full body crusher is bound to give you that shredded aesthetic you want and will love.
Monday- Chest & Calves
Exercise
Sets
Reps
Bench Press
5
5
Dumbbell Fly
3
8
Decline Bench Press
3
8
Arm Pullover
3
10
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
4
8
Tuesday- Shoulders & Forearms
Exercise
Sets
Reps
Arnold Press
3
8
Behind The Neck Press
3
8
Lateral Raise
3
10
Front Raise
3
10
Shrugs
3
15
Reverse Curls
3
8
Hammer Curls
3
8
Wrist Curls
3
8
Wednesday- Back
Exercise
Sets
Reps
Barbell Pullover
3
10
Lat Pulldown
3
10
Bent Over Barbell Rows
3
8
Seated Cable Rows
3
12
Thursday- Legs
Exercise
Sets
Reps
Squats
5
5
Lying Leg Curls
3
10
Deadlifts
3
8
Lunges
3
15
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
3
8
Friday- Arms
Exercise
Sets
Reps
Reverse Curls
3
10
Hammer Curls
3
10
Wrist Curls
3
10
Preacher Curls
3
8
Spider Curls
3
8
Dumbbell Kickbacks
3
12
Overhead Triceps Extension
3
12
Triceps Pulldown
3
15
Best Supplements For Enhanced Growth & Wellness
Using top quality supplements to maximize your gains, especially after a workout like this, is incredibly important for your growth and wellness. Recovery and ensuring those fuel stores are replenished is more than important, especially with a grueling workout scheduled for each and every day. In order for those gains to show and your muscles to grow, working on your health in tandem with your fitness is vital for serious success.
To enhance growth and recovery, muscle building supplements like protein powders, creatine, mass gainers, and casein proteins are perfect. Working to pump you with protein and other nutrients, these supplements are exactly what you need to see serious gains.
To enhance wellness, consider a super greens supplements, omega-3 product, or multivitamin, all of which will pump you with nutrients and those vitamins and minerals you need most to stay in the gym and off the couch.
Wrap Up
When looking for a solid plan to really attack all areas of our body, look no further than this full body weeklong workout by Kai Greene. Working all of those muscle groups with challenging and fun exercises, Kai Greene shows us just how the pros do it to gain mass and get that physique to pop. As someone who knows how to work hard, Greene has hit the podium at some of the biggest competitions in the world. A respected bodybuilder and determined athlete, Greene shows everyone just how hard one must work in order to be considered great.
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 Kai Greene Instagram
Fouad Abiad Announces Retirement From Bodybuilding
Fouad Abiad will retire from bodybuilding and might make a move to commentate.
Fouad Abiad has officially announced his retirement from the sport of bodybuilding. The Canadian bodybuilder discussed his decision in a recent interview and spoke on his plan to potentially move to the booth as part of the broadcast team for the 2022 Arnold Classic.
The recent string of deaths in bodybuilding has been tragic and is bringing to light some issues that might be present in the sport. Abiad spoke on George Peterson and Shawn Rhoden specifically.
“George passed away and then Shawn passed away I’m like, you know what am I doing at this point? You know I’m 43, I’ve nothing to prove. And so I decided we did good work like I’m down to 260 this morning.”
Fouad Abiad has put together a career that has spanned over a decade. He has some prestigious victories in shows like the Vancouver Pro and europa Orlando Pro. Abiad qualified for the Olympia four times in his career and was a regular competitor at the Arnold Classic as well.
Abiad recently tore his tricep and this was an eye-opening injury. He continued to discuss how he does not want to do any irreparable damage to his body. Also, Abiad wants to work on becoming a blackbelt before he turns 50. At age 43, this gives Abiad seven years to achieve his goal.
“I just decided, like with everything going on health-wise with people, not to mention I got a blood workup about two weeks ago before I got sick, I got blood work done and I didn’t like the way it looked. Abiad said. It didn’t look very good, it looked a little worse than the last time I did it. You know blood work is all about trends and if the trend is not going horizontal or up then it’s not a good thing. Mine was starting to trend a little bit down, so I’m just gonna focus on being lean and looking good.”
“So I want to do something else, so my goal, and probably the people listening are going to laugh at me, but my goal is to be a blackbelt by the time I’m fifty. Abiad said I don’t know if that’s possible in 7-years. I’m gonna have to get down to like 210lbs, or 200lbs, I just need something to put my mind into or else I’m going to go stir crazy with nothing to focus on.”
Fouad Abiad will likely work on broadcasting the Arnold Classic. This is something we saw Cedric McMillan venture into back in September when he was forced to miss the competition due to an injury.
The recent decision by Abiad is one that has many reasons but mainly because the bodybuilder wants to focus on his health. It will be interesting to see if this is a decision that others follow moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Build Thor Like Pecs with this Chest Workout
Thor Inspired Chest Workout
A wide chest has been the symbol of masculinity and strength since the beginning of time. It is no surprise superheroes have big pecs. A thick chest is what separates the boys from the superheroes.
If being a demi-god wasn’t enough, Thor has a perfectly crafted physique to put us mear mortals to shame. Although we can’t possibly turn into demi-gods, we can surely transform our bodies to look like them.
Chris Hemsworth’s pecs in the Thor movies are the result of countless hours spent in the gym. Thor’s pecs are close to perfect when it comes to size and definition. To build a chest like a demi-god’s, you need to have a balance of compound and isolation exercises in your workouts.
You don’t need to be the god of thunder to go through Thor’s chest workout, but you’ll have to put in all you’ve got. We’ll include advanced training techniques in the workout to completely annihilate your pecs.
Set 1 – Superset
Cable Crossovers – 3 Sets 15 Reps
Machine Chest Press – 3 Sets 15 Reps
We start the chest workout with a superset of isolation exercises to exhaust your pecs at the beginning of the workout. Most people start the workout with compound exercises and lift heavy weights.
While there is nothing wrong with lifting heavy at the beginning of the workout, it increases your possibility of getting an injury. Don’t just go through the motions in these exercises, pause and squeeze your pecs at the top of the movement.
Set 2 – Bench Press – 3 Sets 15-12-10 Reps
Seeing this exercise in this workout shouldn’t come to you as a surprise. The bench press is a compound exercise and is incredibly effective in adding size to your pecs. Most people make the mistake of going too heavy on this exercise.
Make sure you don’t bounce the barbell off of your chest and you shouldn’t lock out your elbows at the top of the movement. Doing so will help you in maintaining a constant tension on your chest.
Set 3 – Incline Dumbbell Press – 2 Sets 12 Reps Third Set Drop Set 15-12 Reps
The upper chest is one of the weakest muscle groups for most people. Incline dumbbell press on a 50-degree angle with help you in optimally targeting your upper pecs. Maintain a mind-muscle connection while performing this exercise.
The last set on this exercise will be a drop set. After completing 12 reps on the first two sets, perform 15 reps on the third set and then drop the weights and go into the fourth set for 12 reps or failure without taking a rest.
Set 4 – Decline Dumbbell Fly – 3 Sets 10 Reps
For an overall development of your pecs, you need to train it from all angles. The decline dumbbell flyes target your lower pecs and are a great exercise for helping you develop the separation between your abdominal and chest.
While performing this exercise, make sure your elbows are locked at an angle. While doing the flyes, the movement should happen at the shoulder joints and the elbows should remain locked.
Set 5 – Giant Set
Plate Chest Press – 3 Sets 10 Reps
Push-Ups – 3 Sets Failure
Dips – 3 Sets Failure
You’ll be ending this workout with a giant set. Just like a superset involves you performing two back-to-back exercises, a giant includes three continuous exercises. In these last three exercises, we’ll be focusing on contracting the muscles and leaving the gym with a muscle-ripping pump.
In the plate chest press, lie down on a flat bench and hold a weight plate between your hands with your arms extended. Lower the plate to the center of your chest and return to the starting position and contract your pecs.
Your pecs should be completely fried by now and you should have a hard time performing the push-ups and dips. If the bodyweight versions of these exercises are easy, feel free to add resistance by using weights.
Which superhero in your opinion has the best chest? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How William Bonac Works Out To Build Massive Legs & Arms
This William Bonac workout will ensure serious gains to your leg growth and those massive arms.
William Bonac is a bodybuilder and social media personality who has worked tirelessly over the years to build a seriously massive and shredded physique. While he exhumes confidence, he is humble and knows his success comes from a positive attitude, the right training plan, and proper nutrition and supplementation.
For so many of us, finding the right workouts can be difficult. We know what we want, but getting there can be a dauting and discouraging task. But it doesn’t have to be. With bodybuilders and other professional athletes working for us to give us the best workouts available, we too can see gains equal to their own. They are living proof and they’ve done it before, so let’s take the right example and run with it. Enough of trying to believe some of these wannabe influencers and pay more attention to the professional athletes we admire most.
As a serious contender on the pro bodybuilding circuit, William is one to definitely follow, for he’s been there, done that, and knows exactly what it takes to succeed.
Full Name: William Bonac
Weight
Height
Date Of Birth
225-235 lbs.
5’7’’
05/18/1982
Profession
Era
Nationality
Bodybuilder, Social Media Personality
2010
Ghanaian
Despite busy schedules and the constant wear and tear of workouts, following the advice of someone like William can greatly impact your gains. While this can be a tough workout, having the right mindset and knowing what you can do is absolutely worth it, especially for those seeking huge gains like William himself.
About William Bonac
William Bonac is a professional bodybuilder from Ghana who at the age of 13, began training to promote a positive mindset and limit the amount of stress on himself. With inspiration from those bodybuilders we all love including Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realize just what it took to win.
After a third place finish at the 2011 Arnold Amateur competition, people began to notice him and his climb through the bodybuilding ranks began. Having competed at many top shows, some notable finishes include a third-place finish at Mr. Olympia 2017, a second-place finish at Mr. Olympia 2019, and two first-place finishes at the Arnold Classic in 2018 and 2020.
With a large following on social media, William seeks to use this platform to promote his workouts and his brand, as well as help others achieve their fitness goals by providing motivation and inspiration for all.
William Bonac Training Routine
For William, training includes those exercises with free weights and machines and typically is rather high in intensity and weight. Focusing on his legs and arms are imperative, for his legs tend to be his weakest part, and his arms are some of the most notable on the pro circuit. For those looking to get bigger arms, William is a big fan of the barbell curl.
We wanted to share some great leg workouts and arm workouts from William to give you the best chance at mimicking his sheer strength and size. Great exercises are mixed right into an awesome routine so you get the most out of every single workout. Since legs are hard to work out, and we all dread leg day, these two workouts will certainly change things up to give you a little more interest. On top of that, these arms workouts are exactly what you need to see those bulging bis really come to life.
Leg Workout #1
Exercises
Sets
Reps
Super Vertical Leg Press
5
10
Power Runner
5
10
Lying Hamstring Curls
5
12
Seated Calf Raise
5
12
Lying Calf Raise
5
10
Leg Workout #2
Exercises
Sets
Reps
Leg Press
5
10
Hamstring Curls
5
10
Leg Extensions
5
10
Squats
5
10
Arms #1
Exercises
Sets
Reps
Preacher Curls
4
10
Triceps Pushdowns
4
10
DB Biceps Curls
4
12
Barbell Curls
4
12
Triceps Extensions
4
10
Biceps & Shoulders
Exercises
Sets
Reps
Biceps Curls
4
10
Concentration Curls
4
10
Shoulder Press
4
10
Lateral Raise
4
12
Seated Curls
4
10
Preacher Curls
4
8
Rear Delt Fly
4
10
Best Supplements For Added Gains
While a great training routine is exactly what you need, for the most part, you need the right supplements to carry you through to the end game of gains. Eating right and following a proper routine is imperative, but that added boost we get from supplements can make all the difference. While William uses his own choice of supplements, we only felt it right to share some awesome products with you so you can have the best chance at seeing continued growth after those grueling workouts.
Three staples in a great routine are protein powders, pre-workouts, and intra-workout BCAAs. What you will find is a pre-workout can offer energy and muscle pumps, BCAAs will help you burst through fatigue and provide for continued energy, and protein powders will work to boost muscle growth and enhance recovery. Other supplements to try are creatine for added strength and size, fat burners to help shed unwanted fat and burn more calories, and a multivitamin to keep you healthier overall by pumping you with those necessary vitamins and minerals.
Wrap Up
William Bonac is a professional bodybuilder who knows exactly what it takes to succeed at the highest level. As someone who exhumes confidence yet stays grounded and humble, following his example can greatly affect all our gains. These legs and arms workouts are what you need to boost both lower body and upper body strength while also adding to a shredded and massive physique. Give these workouts a try, and mix in some awesome supplements, to really see great gains like William Bonac himself.
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 William Bonac Instagram
Angelo Mastrangelo Returned to 2021 Natural Olympia to Win Men’s Sport Model
Angelo Mastrangelo turned dreams into reality at 2021 Natural Olympia.
Angelo Mastrangelo is an Italian International Bodybuilding Association/Professional Natural Bodybuilding Association (INBA/PNBA) bodybuilder. At the Golden Nugget Las Vegas Hotel and Casino, he won the Men’s Sport Model at 2021 Natural Olympia on Saturday, November 13. He was also the INBA Sports Model +35 champion and crowned Athlete of The Year.
In an Instagram post on November 22, 2021, Mastrangelo quoted one of Cristiano Ronaldo’s famous quotes:
“Dreams are not what you see in your sleep; the real dreams are things which do not let you sleep.”
You can see Angelo Mastrangelo’s depiction below.
https://www.instagram.com/p/CWl7zQZh0G2/?utm_source=ig_web_copy_link
In the previous years, at 2019 and 2020 Natural Olympia, Angelo Mastrangelo competed in the Men’s Physique class before deciding to shift gears and eye the Men’s Sports Model class.
His earliest date to compete as a natural bodybuilder began in 2015 at NPC California State Championships Men’s Physique Open Class C, where he received 11th place. He never placed higher than second-place through his early years in bodybuilding, but 2020 was his turning point. At 2020 INBA Team USA, Mastrangelo was the winner of Men’s Physique Overall, Men’s Physique Open Tall, and Men’s Physique Junior Master. He also earned pro status.
Natural Bodybuilding and Men’s Sport Model
Natural bodybuilding requires all contenders to undergo drug tests through top drug testing equipment via World Ani-Doping Agency (WADA). Other bodybuilding leagues don’t endorse drug use, but they don’t test for it. Therefore, natural bodybuilders have smaller frames.
In the Men’s Sport Model division, the judges look for athletes with the best combination of sophisticated and athletically conditioned bodies. Compared to other divisions like Men’s Physique and Men’s Bodybuilding, it’s not as much about your muscularity and definition and more about the competitor’s presentation.
Transformation Coach
Angelo Mastrangelo is based in Los Angeles as a transformational coach outside of competing in INBA/PNBA. He’s an International Sports Sciences Association (ISSA) Certified Personal Trainer (CPT) and nutritionist. He helps people improve their bodies and lives with fitness. Also, he helps professional natural bodybuilders compete. As of 2020, Angelo Mastrangelo also participates as an INBA/PNBA judge – he was the international judge at Natural Universe Mexico 2021.
Mastrangelo dived into sports at an early age and started playing soccer at age 8. From there, he went into swimming, which led him down the path of coaching. Competing and coaching in swimming kept his competitive nature alive to compete in bodybuilding and coach others through the life-changing transformation fitness gave him.
In an Instagram post praising his client’s transformation, Mastrangelo stated:
“Some people chase Medals, some people chase a better shape, some other people chase a new Lifestyle.”
Below, you can see a transformation of one of his clients’ accomplishments.
https://www.instagram.com/p/CU5y2FSBRcG/?utm_source=ig_web_copy_link
Angelo Mastrangelo leads by example and demonstrates the transformative effects fitness has on your life. Mastrangelo’s mission statement is to transform lives, not just bodies.
Generation Iron would like to congratulate Angelo Mastrangelo for his win at the 2021 Natural Olympia and the positive impact on others’ health and fitness! Also, we’d like to extend our congrats to Mr. Olympia 2021 – Paul Krueger and Mr. Olympia Masters 2021 Philip Ricardo Jr.
Follow us on Instagram, Facebook, and Twitter for more coverage on natural bodybuilders!
Nick Walker Shares Most Recent Back And Bicep Workout
Nick Walker shared another workout video on his YouTube page.
It is hard to find young bodybuilders with as much potential as Nick Walker. He has already reached great heights within the first year of earning his pro card. This includes a victory at the New York Pro and Arnold Classic. Walker has also been active on YouTube where he posts workout videos for fans to follow.
Most recently, Walker shared a video where he was training back and biceps. He made it clear that the workout would be with free weights and less emphasis would be put on machines. The day began with lat pulldowns, where Walker completed three sets of 10. Walker gave some insight on how to perform the lift. Some tips included staying upright and not leaning back. Also, focus on controlling the weight rather than overloading.
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Walker finished fifth at the Olympia this year. He is building a physique that could one day win the biggest competition of the year. Walker is one of the biggest mass monsters in the sport today and it is because of workouts such as this one.
Nick Walker continued to perform three sets of 10 dual bent dumbbell rows followed by smith machine deadlifts. Walker finished with humblers before moving onto biceps. He did not overload the machine with a ton of weight as this was his fourth workout of the day.
After training back, Walker moved onto biceps. It began with standing bicep curls and 21’s curls. He finished with three sets of 12-15 hammer curls. Walker finished off a strenuous workout by going through a posing routine. This is part of his daily workout in order to remain in competition shape. When he filmed the video, Walker weighed 278 pounds and will continue to put on some more weight slowly.
“I don’t plan on getting drastically heavier. I mean if I do, as long as training’s not suffering, I have good condition and I feel okay, f* it. But it’s not the goal so I definitely like where I am now, how I look being almost 280lbs. Last time I was 280, I feel a lot leaner now.”
Nick Walker has looked as dedicated as ever after his finish at the Olympia. He made it clear that fifth place was not good enough and he will do what it takes to improve. During the offseason, Walker is focusing on those improvements and this means there will be plenty to watch in 2022.
Walker is one of the fastest-rising prospects in the sport and has become a fan favorite. This will continue as he racks up more victories over the next few years and attempts to climb up the leaderboard at the Olympia.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Patrick Moore On Trash Talk: “It’s Hard For Me To Take It Seriously”
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Patrick Moore: “Fans need to keep in mind that we are not literally trying to kill each other.”
The spectacle of bodybuilding has been a point of conversation for many years now. Since the beginning of bodybuilding’s entrance into a more mainstream culture – rivalries have peppered each era. Some find it to be a vital way to build interest and grow the sport. Others see it as a distraction that degrades the integrity of competitive bodybuilding. In our latest GI Exclusive interview, Patrick Moore shares his opinions on trash talk and rivalries – when it’s helpful and when it goes too far.
As a former boxer, Patrick Moore has a different viewpoint on trash talk and rivalries. In the boxing ring, the trash talk all adds up to an actual physical battle. One person walks away a clear victor (mostly) due to a literal fight. In bodybuilding, judges decide who wins and the competitors cannot affect the other athletes’ outcomes. They can only focus on themselves. It’s this vital difference that makes Moore find trash talk in bodybuilding a joke.
“When I see it [trash talk] I just really can shake my head because being a fighter, a former boxer. Even when we talk trash we can go in and – well we were fighting,” Patrick Moore states in our interview. He continues: ”
We were literally trying to knock each other out. And when it was over we would shake hands, we’d go grab a bite to eat… bodybuilding we are on stage in underwear. And if you really break it down we are being judged by strangers… it’s a subjective sport… So the trash talking where we can’t ultimately do anything to the other person. Because of where I come from I can’t really draw a parallel.”
Patrick Moore admits that trash talk can help build excitement – but he believes that both fans and some athletes end up taking it too seriously. We all need to be aware of the social contract we sign with bodybuilding personas. What is said between athletes on social media should not be considered gospel. Most of the time, the athlete are perfectly friendly in real life.
“I mean I think it has its place. As long as the fans understand when we see each other, we’re cool… if you understand how sports work sometimes. Words can get heated but that’s all it is.”
Ultimately, Patrick Moore would rather focusing on confidence rather than trash talk. He has no qualms stating when he thinks he is better than other competitors. He doesn’t see that as trash talk – just confidence in the work he’s put into himself. While some might take it personally – Moore would rather not take too much energy commenting back and forth. He sees that energy best placed into his training and diet and focus to win the show.
That being said, he has been pulled into a few trading of barbs in the past. We’re all human – but he almost always walks away from it with nothing personal held against the other person. It’s all part of the heated energy leading up to the show. It’s not real life. The real work happens in the gym, the kitchen, and on the stage.
You can watch Patrick Moore’s full comments in our latest GI Exclusive interview segment above!
Bodybuilder Rhonda Lee Quaresma Has Passed Away At 52 Years Old
Rhonda Lee Quaresma has died after a three-year battle with colon cancer.
Former IFBB professional bodybuilder Rhonda Lee Quaresma has passed away at the age of 52. The Women’s Physique competitor was battling colon cancer for three years.
The news was announced on Saturday as a close friend shared a post on Quaresma’s personal Instagram page.
“My dearest friend of 30 years died last evening after a 3 year battle with colon cancer.She spent the last few years living in California and simply loved it, but she was as Canadian as theycome. Her father was Native Canadian and her mother’s side lived in Canada for generations.She was half Ojibway and half English. The exterior of Rhonda was always shiny and I don’t think she would object to the word flamboyant, but the inside was soft, gentle, kind and intuitive. She touched so many people with her kindness and she had this intrinsic ability to see people, really see them and she took the time to understand them. It made for a great friend.
One that I am blessed to have had for somany years.
RIP my sweet [email protected]”
Rhonda Lee Quaresma began her bodybuilding career back in 1989. She won first place in her first competition during the 1989 Kingston Open in the lightweight division. She earned her pro card after winning the 1995 Miss Canada competition in the Canadian Nationals at Level 4. This allowed Quaresma to make her IFBB debut, which came in 1998.
Quaresma finished 13th in her IFBB debut during the 1998 Jan Tana Classic. She would go onto compete in four other shows throughout her career. Her final appearance cane during the 2016 Ferrigno Legacy. Following this competition, Quaresma announced her retirement from bodybuilding but did not leave the lifestyle.
After her retirement, Quaresma continued to work as a personal trainer. She gained a passion for fitness and bodybuilding early in life and it is something she continued following her retirement. Quaresma lived in Los Angeles where she was certified by the Professional Personal Trainer’s Association.
Rhonda Lee Quaresma retired from bodybuilding to focus on her health. She opened up publicly about her battle with colon cancer in 2020 on her YouTube page.
Quaresma continued to be an inspiration in bodybuilding following her retirement. The entire Generation Iron staff sends condolences to friends and family of Rhonda Lee Quaresma during this tragic time.