Tag: Bodybuilding
Talking Huge With Craig Golias | EP 19: Remembering Shawn Rhoden
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Craig Golias and Vlad Yudin spend the entire episode this week reflecting on Shawn Rhoden’s life and his tragic passing.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias reacts to the passing of former Mr. Olympia Shawn Rhoden, reflects on his legacy, and speculates if the bodybuilding industry could have done more for Rhoden.
2021 has been a very tragic year for the bodybuilding industry. There have been numerous reports of too-soon deaths ranging from active competitors and retired athletes – most under the age of 60. Sadly some far younger. Most recently, Shawn Rhoden passed away at 46 years old. It was gut punch in the sport after an already very challenging year.
This week, we dedicated our entire episode of Talking Huge to the memory of Shawn Rhoden. We discuss the reporting of his passing, look back on his illustrious career and eventual Mr. Olympia victory, and talk about the allegations that came shortly afterwards. Many in the bodybuilding community have been quick to point fingers at AMI and the IFBB/NPC for abandoning Rhoden. Some even believe that Rhoden died of a “broken heart.” Craig Golias is one such bodybuilder.
Craig Golias believes that the stress of the allegations alongside losing his entire career and nearly all sponsorships contributed to so much stress that Shawn Rhoden suffered a heart attack and died. While it’s easy to look back in hindsight and wonder “what if” – what is most important is respecting the legacy of the man who we have lost. While Craig is certainly frustrated – he is also respectful and somber in a way we rarely see Craig on Talking Huge.
Is Craig Golias Concerned For His Personal Health?
Craig Golias also discusses how Shawn Rhoden’s passing alongside many other recent deaths might be changing his perspective. Craig Golias is a very large bodybuilder, even by bodybuilding standards. That’s been his entire brand. So is he worried for his health and possible future heart complications?
The answer, somewhat surprisingly, is yes. Craig Golias states that he is starting to slow down for the time being due to thinking harder about his health. He’s thinking – what kind of repercussions might he face for his current lifestyle? Since Craig is currently suffering from nerve damage anyways, he figures now is the right time to overall reconsider his tactics.
Will Shawn Rhoden’s Death Change The Bodybuilding Industry?
Towards the end of our conversation, Vlad Yudin asks Craig Golias if he thinks Rhoden’s death alongside George Peterson’s will change the industry moving forward. Craig plainly and somewhat nihilistically says no. He thinks nothing will change. Instead, small actions will be taken for publicity – but no real meaningful change will occur.
Craig Golias believes that bodybuilders will always do whatever it takes to be the best and biggest in the world. And he doesn’t believe the pro leagues will start doing mandatory drug testing before every major competition. Unless something that drastic happens – nothing will deep change about the sport or the community.
Wrap Up
To wrap it all up, we asked Craig Golias how he believes Shawn Rhoden will be remembered. Craig thinks he will be remembered first and foremost as a Mr. Olympia champion. And second, he will be remembered as a gentle giant. A man who hardly anyone can say a bad word about and was a kind father, friend, and man – more than just a bodybuilder.
You can check out the full conversation in the latest episode of Talking Huge above. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Hafthor Bjornsson Shares Cheat Day Meal That Includes Pizza, Burritos, and Ice Cream
Hafthor Bjornsson goes all out during his cheat days.
Hafthor Bjornsson is a strongman turned boxer who knows a thing or two about weight lifting and training. While a potential bout with Eddie Hall is still in the works, Bjornsson took a day off from his intense training and decided to share what a cheat day looks like.
Bjornsson posted a full video on his YouTube page going through a day where he is able to eat the foods of his choices. This increases his leptin levels and boosts his mindset to continue to work hard.
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Hafthor Bjornsson recently accepted the offer sent over by Hall stating that the loser of the fight will donate $200,000 to the charity of the winner’s choice. Once he heard the news, Hall continued to up the wager. Hall has now said that the loser should pay $1 million to charity. Bjornsson has not responded to this offer just yet but he is still focused on preparing for the fight.
An exact date has not been confirmed just yet but it could take place in March of 2022. Hall was forced to withdraw from their originally scheduled fight due to an injury. This bout was set for September and Devon Larratt stepped in as a substitution. Now, there is even more hype around this potential meeting.
Bjornsson has clearly been dedicated to his diet since he has lost over 100 pounds since moving to boxing from strongman. It began with a massive breakfast at Grai Kotturinn, which is a restaurant close to Bjornsson’s gym. He ordered eggs, pancakes, bacon, toast, potatoes, and orange juice. This was the first of three meals for Bjornsson that day.
After a nap, the strongman turned boxer decided to go for a burrito and loaded it with all of the fixings. This includes double chicken, rice, beans, vegetables, and a flour tortilla. On the side, Bjornsson adds some chips and salsa.
The final meal is a big sandwich with beef, bacon, ham, cheese and fried onions. This was his final meal of the day but Bjornsson did indulge in a meat lovers pizza at the end of the day.
“Can’t do a cheat day without pizza.”
“You have to balance your life. You can’t just be a f***ing maniac every single day.”
Once he was ready to end his day, Bjornsson took down a pint of ice cream. This was the perfect way to finish a cheat day.
Throughout the video, Bjornsson was answering questions being offered by fans. He admitted that eating the same meals each day could get boring. This is imperative for Bjornsson while training. He figured out his diet and it has worked as he has made the transition into boxing.
It will be interesting to see what the final wager is for the bout between Bjornsson and Hall. There will have to be a date nailed down for the much-anticipated fight but it is likely to happen some time next year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
10 Budget Muscle Building Foods
Get Big on a Budget
It’s no secret bodybuilding isn’t a cheap sport and it’s not for everyone. Once you start with the fit lifestyle, you are pushed towards bodybuilding foods which can burn a hole in your pocket. Supplements are a different story altogether.
It is also not true you can’t build muscle on a budget. Whole foods will always be superior to the supplements when it comes to building muscle mass. If you’re looking for the list of the best budget foods, you’ve come to the right place.
1. Eggs
Eggs are one of the cheapest forms of protein. Most people don’t like eating the yolk even though it is full of protein. If you want to bulk, eating the yellow with the whites is a good idea.
2. Chicken Breast
Bodybuilders swear by the good old chicken breast. The chicken breast is one of the most common food amongst the fitness community. You will find it on the grocery list of almost every serious lifter.
3. Tuna
Tuna is a budget high-protein snack which comes in portable packaging which you can carry around with you. Each three-ounce serving contains about 22 grams of protein and it comes in delicious flavors.
4. Ground Turkey
Ground turkey comes in the chicken breast category. Many people like switching between the two to add variety to their food. Expensive cuts are made from turkey breast. Cheaper cuts can contain skin, which increases the fat content.
5. Milk
You don’t need to think outside the box to get your share of protein. Most of us have been drinking milk since a very young age. If you’re skinny and want to build muscle, you should gulp down milk without a care in the world. On the other hand, if you want to shed fat, staying away from milk would be a better decision.
6. Lean Ground Beef
This red meat is an excellent source of protein. Lean ground beef also contains essentials micronutrients like zinc, iron, and creatine. A four ounce serving of the lean ground beef gives you around 24 grams of protein.
7. Cottage Cheese
The term cottage cheese was coined in 1831 because it is was usually made in cottages from any milk left over after making butter. Cottage cheese contains 28 grams protein per cup which is more than Greek yogurt which has 15 grams of protein per cup.
8. Beans
Canned beans are cheap but the dried beans are even cheaper. Each cup of dried beans has about 15 grams of protein and just 220 calories. If you’re a vegetarian or a vegan, beans should be a part of one of your daily meals.
9. Peanut Butter
Peanut butter is one of the cheapest forms of plant-based protein. Each two-tablespoon serving contains eight grams of protein. Eating peanut butter is incredibly convenient and a jar of peanut butter is portable enough to carry around with you.
10. Sunflower Seeds
The sunflower seeds are incredibly potent when it comes to the amount of protein per serving. These seeds are filled with six grams of protein per ounce, and they’re easy to eat straight out of the bag or throw on a salad.
Which of these foods is a part of your diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
2021 Natural Olympia Preview: Competitors To Watch
Here is a preview of the upcoming 2021 Natural Olympia.
The 2021 Natural Olympia has arrived. The competition will take place from Nov. 11-14 at the Golden Nuggets Hotel & Casino in Las Vegas. Competitors will be battling for up to $100,000 in cash and prizes.
This is a natural show which means that there are some differences from the IFBB shows. The biggest distinction when it comes to judging is the size of the athletes. There is not as much muscle mass for natural athletes as opposed to IFBB competitors, specifically Men’s Open. Despite the difference in size, athletes compete in similar categories.
In the Men’s Physique division, competitors perform bodybuilding poses and a T-walk. The judges have to adjust because the muscle mass is smaller despite the level of conditioning remaining high. Athletes can qualify for the Natural Olympia by competing in one PNBA competition. This has to be a professional show and they do not need to win a specific placing.
The Men’s Open division is the highlight of the show and Philip Ricardo Jr. is one of the competitors to watch heading into the competition. He won the 2019 Natural Olympia title and will look to bring his title back this year. Ricardo Jr. recently finished fourth at the Mr. America 2021 competition and he believes this will help him during the Natural Olympia.
Ricardo Jr. recently took part in an exclusive interview with Generation Iron. He plained that it was a last-minute decision to enter Mr. America. Despite his fourth-place finish, Ricardo Jr. believes this was an effective strategy in preparing for the Natural Olympia. Ricardo Jr. will be one of the favorites to win the competition, especially with defending champion Meshack Ochieng not taking place during the event.
The Men’s Physique division will have no shortage of champions. The gold medal winners from the previous four years will be back on stage competing against each other. Jon Tsui is the defending champion and will have a chance to make it two in a row. Back in July, Tsui was named as an INBA PNBA Natural Bodybuilding Hall of Fame inductee.
Joseph Ortiz will also return to the stage, along with the 2018 champion Colin Congo. William Long won Men’s Physique at the Natural Olympia in 2017 and he is the fourth gold-medal winner that will be present. This makes for an exciting competition in this division.
The intrigue of a natural bodybuilding show is to see the physique of athletes in a different way than the IFBB. With the athletes set to make an appearance, the show in Las Vegas should be another great one as natural bodybuilding continues to grow.
This is a sport that has been growing in recent years and it is because of competitions such as this one. It began with the Mr. America show and will continue at the Natural Olympia.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford: “Phil Heath Is The Greatest Bodybuilder Of All Time”
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Derek Lunsford opens up about who inspired him in bodybuilding and why he thinks Phil Heath is the number one greatest of all time.
Derek Lunsford skyrocketed into the spotlight this year with an epic victory at the Men’s 212 Olympia. The division was one of the most competitive categories of the event – making his victory that much more exciting. We had an opportunity to speak with Lunsford following his big win and asked him about his biggest influences that inspired his physique. In our latest GI Exclusive interview, Derek Lunsford explains how Phil Heath inspired his career and why he believes Heath is the greatest bodybuilder of all time.
Ronnie Coleman. Arnold Schwarzenegger. Lee Haney. These are legendary bodybuilder names that are often in contention for the greatest of all time in the sport. Phil Heath, a seven time Mr. Olympia champion himself, is often in the mix. But perhaps due to Heath being a relatively recent athlete – many do not cement him above the these legends that came before. There is a strong argument for claiming Phil Heath is one of the best of all time but there has not yet been the time yet to let it all sink in.
However, Derek Lunsford has no qualms calling Phil Heath the greatest bodybuilder that ever lived. Even compared to the likes of legends such as Ronnie Coleman or Dorian Yates – for Lunsford it’s all about Heath. During our recent video conversation after his big Olympia win, Lunsford explains how Heath inspired his career.
Derek Lunsford is a young bodybuilder and part of the new generation of athletes coming into the spotlight. So it might make you feel old to hear that Lunsford was inspired by Phil Heath and the original Generation Iron film growing up. Everything from Heath’s aesthetics, shape, size, and conditioning seemed like perfection to Lunsford. Heath was the pinnacle of what Lunsford wished his physique could look like.
Derek Lunsford ultimately hedged his bets on the smaller Men’s 212 division for success (though now he seems to plan to eventually move up to Men’s Open). During our interview, you could still hear the elation in his voice post-victory. In many ways, he still sees himself as a bodybuilding fan who was watching the films and looking up to Phil Heath on stage. Now he’s a champion himself.
Lunsford acknowledges that everyone will have their personal favorite. He knows that Ronnie Coleman and Arnold Schwarzenegger are both legends who changed the sport forever. But for Lunsford personally, Phil Heath changed his relationship to bodybuilding forever. At Lunsford’s age, Heath is from another era. He’s already a solidified legend separate from the competitive bodybuilding world Lunsford battles in today.
Derek Lunsford doesn’t need more time to evaluate how Phil Heath’s legacy will look as time recedes farther – he already knows everything he needs. Heath is an example of waht the perfect bodybuilder should look like as far as Lunsford is concerned. Without Phil Heath – we may not have Derek Lunsford he Men’s 212 Olympia champion that we do today.
You can watch Derek Lunsford talk in detail about Men’s Open and his bodybuilding inspirations by watching our latest GI Exclusive interview segment above!
Bulking Season Rules For Building Muscle Without Getting Fat
These Are The Bulking-Up Rules You Should Know
Winter is approaching which means many people will be planning to bulk up. Since muscle mass is all you can see under the many layers of clothing you wear, many people use the winters as an excuse to gain size by feasting on their favorite food without any regard to their body fat percentage.
The problem with the bulking season is that people plan on gaining muscle mass but end up gaining belly fat. If you don’t see much of a difference in your muscle size while bulking-up, you are doing something wrong.
Understand Nutrition
Diet plays a major role in your fitness journey. If you want to bulk-up or shred, your first goal should be to learn about nutrition and how changing your diet can affect your physique.
You can’t bulk-up if you’re on a calorie deficit diet. Investing time in understanding about macronutrients and tracking your daily calories can pay huge dividends. You should start thinking in terms of macros when you make your food choices.
Bulking Doesn’t Mean Gorging On Junk
For some people, the bulking season translates into junk season. These people misunderstand the concept of bulking and go all-out on junk food. While bumping up your calories is important, you shouldn’t convert your body into a trash can.
The source of your food makes a big difference in the quality of mass you’ll be gaining. On a bulking diet, try to get most of your calories through carbohydrates and proteins while limiting the fats.
Control Your Portion Size
Savoring a full pizza and ice cream every day will add size only to your waistline. Contrary to the popular belief, you don’t have to punch down big quantities of food to put on muscle size. A carefully crafted diet with the right portion sizes can ensure quality muscle mass.
Having 100 additional calories in a day can be enough to help you speed up the bulking process. As a rule of thumb, you should be consuming 1 to 1.5 grams of protein per pound of body weight, 2 grams of carbs per pound, and 0.4 grams of fat per pound on a bulking diet.
Don’t Be On The Bulking Diet For Too Long
Some people don’t know when to hit the brakes and end up with the extra kilos when the sun is out. Remember – The longer you bulk, the fatter you’re going to get. So, try putting on size in as little time as possible.
Your body’s insulin sensitivity starts eroding when you’re around 15% body fat. If you continue to bulk beyond this point, you’ll gain fat rapidly. You should stop bulking when you’re around 10% body fat and your abs start disappearing.
Make Adjustments To Your Training
One of the most overlooked aspects of the bulking season is the training. Many people focus solely on their diets when they’re trying to put on size and completely neglect their workouts. You must constantly shock your muscles with every workout for them to grow bigger.
Cutting out the cardio is the other mistake people make while bulking. Keeping cardio in your training program will ensure that you put on quality muscle mass as you increase your calorie intake.
Are you getting ready for the bulking season? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Interview: The Reason Chef Rush Does 2,222 Push Ups A Day
Chef Rush does 2,222 push ups every day for Veteran suicide awareness.
Chef Andre Rush made headlines last year for being the most jacked White House chef ever seen. That might seem like an easy feat (there aren’t that many White House chefs in the world). But when you look at the man, you’ll quickly realize he might just be the most massive chef in the world. In our latest GI Exclusive interview, Chef Rush explains why he does 2,222 push ups a day not for building muscle but for suicide awareness.
Chef Rush does 2,222 push ups every single day (except Saturday and Sunday). This takes him over an hour to complete each time. That sounds maddening, brutal and, for many, seemingly impossible. But Chef Rush isn’t doing this as a realistic way to build muscle. Actually he recommends against it. The real reason he dedicates himself to so many push ups a day is for suicide awareness.
Specifically, the number of push ups have a significance. They represent, according to statistics, 22 veteran suicides a day. Chef Rush has been in the military himself and served over seas. He also suffered from post traumatic stress and depression – something he admits he would have never been able to say on camera only three years ago. He had been in mental health facilities and struggled with trying to find a way to gain inner peace. He understands what many veterans (and even the broader scope of people who suffer mental health issues) goes through.
That’s why Chef Rush does 2,222 push ups a day and talks about it as much as he can. He wants to help change the way the world looks at mental health; the way the government supports veterans and suicide prevention; and hopefully show others who are suffering that they are not alone.
The 2,222 push ups are not Chef Rush’s workout. They don’t give him the massive size you see on his physique. But it’s a different kind of sacrifice he’s willing to make every day. Something for himself and for all others that are desperately seeking relief from their mental health issues in a world that often ignores them.
Check out the full GI Exclusive interview clip of Chef Rush above and make sure to stick around the Generation Iron Fitness Network for more bodybuilding exclusives and news updates!
Crazy Bradley Martyn Workout For A Bigger Chest
Pump your pecs with Bradley Martyn and these great chest workouts.
Bradley Martyn is a bodybuilder, online trainer and social media influencer with a popular YouTube channel and a few other social media profiles. Knowing how important a strong chest is, Bradley knows just how to pump those pecs for a more full physique.
With so many social media influencers each claiming to have all the answers, it can be more than challenging, and honestly quite confusing, to really know who is telling you the truth and who is spouting nonsense. It is hard enough to get a plan together for yourself and knowing the right exercises, right amount of sets and reps, and simply knowing how to perform each exercise can be enough to deter you from trying. On top of a hectic search for the right person, and you’re just cooked. With professional athletes and fitness influencers, many of them do the work for you and are living proof of what these kinds of workouts can do for you. Bradley Martyn is a great one to take note of for he knows what it takes to get that massive physique and won’t steer you in the wrong direction.
Through a solid training plan, mixed with great diet and supplementation, Bradley is able to not only help himself see great gains, but also help others achieve their goals.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
These two chest workouts are full of great exercises that can really offer a nice pump and provide all the gains you need most to begin to define your well-rounded physique.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about health and fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going.
He has competed in many events and has won the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic. While he knows how to compete and train to be the best, his main drive is his YouTube channel which has afforded him Internet fame, a stable way to make money as an entrepreneur, and a way to help people change their lives.
Bradley Martyn Training Routine For Chest
Let’s take a look at a couple chest workouts from Bradley to really pump our pecs and see that desired growth we want most.
Chest Workout #1
Exercises
Sets
Reps
Swiss Bar Bench Press
3
12
Incline DB Press
3
12
Hammer Strength Chest Press
3
12
Dips
3
15
Weighted Push-Ups
3
20
1. Swiss Bar Bench Press – 3 Sets 12 Reps
The bench press is a compound exercise which should be a staple in your chest workouts. Bradley Martyn takes this exercise to the next level by using a Swiss bar. Swiss bar, also known as the football bar, lets you use a neutral grip rather than supinated or pronated.
Don’t forget this is a Bradley Martyn workout, he leaves no stones unturned in making his workouts harder. If you don’t have access to a Swiss bar at your gym, you can perform the bench press with a straight barbell. Using a straight bar won’t leave any space for the girl to sit though.
2. Incline Dumbbell Press – 3 Sets 12 Reps
The upper chest is a weak muscle group for most people. Some of them make it worse by not training it often. Incline bench press is a great exercise to target your upper pectoral muscles. Maintain a full range of motion while performing this exercise.
While doing the incline dumbbell presses, don’t lock out your elbows at the top of the movement. Doing so releases all the tension from your target muscle group and puts it on your joints. If you don’t have enough weights at your gym, follow Martyn’s lead.
3. Hammer Strength Chest Press – 3 Sets 12 Reps
Your workouts should be a mix of compound and isolation exercises. Compound (multi-joint) exercises help in building strength and muscle mass while the isolation (single joint) exercises help with muscle definition and conditioning.
Bradley is big on pushing movements in his chest workouts. Hammer strength chest press is the perfect exercise to isolate your chest and establish a mind-muscle connection. Focus on squeezing your pectoral muscles at the top of the movement.
4. Dips – 3 Sets 15 Reps
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Dips are one of the most underutilized exercises when it comes to chest training. This exercise is incredibly efficient at the lower and middle chest development. Your pecs should already be exhausted by the time you reach this exercise.
If you feel body weight dips are too easy for you, go Martyn on this exercise and add resistance by using weights. The range of motion is the key to this exercise. Squeeze the living hell out of your chest at the top of the movement.
5. Weighted Push-Ups – 3 Sets 20 Reps
You can’t expect a Bradley Martyn workout to end without a kickass exercise. Weighted push-ups can be a chest buster when performed at the end of your workout. Most people do this exercise as a warm-up at the beginning of their workout, but where is the fun in that?
Knock yourself out with some weights on your back. If you can’t complete 20 reps with the weights on your back, ask someone to lift them off when you hit failure, but don’t stop without completing your set. Be ready to experience chest cramps at the end of this workout.
Chest Workout #2
Exercises
Sets
Reps
Rear Delt & Fly
4
8-12
Flat Bench
4
8-12
Incline DB Press
4
8-12
Decline Barbell Press
4
8-12
Lat Pulldown
3
8-12
Back Extension & Rows
3
8-12
Best Way To Ensure Gains
The best way to ensure gains is to have a quality supplementation routine ready to go on your shelf. This could include anything from a protein powder, pre-workout, or an intra-workout BCAA for immediate pre-, mid-, and post-workout supplementation. Other notable products to consider are a fat burner for those looking to shed unwanted fat, creatine for that increase in strength and size, and a multivitamin or omega-3 supplement to aid in all things wellness.
Wrap Up
Bradley Martyn knows just what it takes to succeed and with his massive platform on YouTube and social media, seeks to deliver the best information for all. The right chest workouts can really pump those pecs so you see a well-rounded physique with optimal fullness. Give these Bradley Martyn workouts a try and really feel that burn in your pecs for all your physique goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Instagram
Victor Richards’ Daughter: “My Father Is Alive And Well”
After initial reports within the bodybuilding industry, it appears that Victor Richards is alive and well.
On Wednesday November 10th, Generation Iron Fitness Network alongside other bodybuilding outlets reported the passing of legendary bodybuilder Victor Richards. Initial reports speculated a heart attack – but no official statement or cause of death was confirmed. Generation Iron can now confirm that earlier reports of Victor Richards’ death are false. It has been confirmed by a family member that Richards is alive and well.
Victor Richards’ daughter, who preferred to remain anonymous for her and her family’s privacy, directly reached out to Generation Iron to confirm that he was still alive and well. She had spoken with Richards today – after the initial reports of his passing. She provided an official statement to Generation Iron:
“I’m pleased to assure you that my father is in fact alive and well. An inaccurate facebook post has caused a wildfire of false information throughout social media and news outlets. Thank you all for your concern, my family appreciates all of the love the bodybuilding community has shown to my dad.”
Original reports seem to stem from a tribute post released by notable bodybuilder Andreas Cahling alongside other industry reports seemingly confirming the news. At the time of Generation Iron’s original reporting – we were unable to receive confirmation from family or an official announcement from Victor Richards’ or a representative of Richards. Due to this new information confirmed by a family member – we would like to retract our original report.
Originally born in Nigeria, Richards gained a passion for bodybuilding early on in his life. He was a three-sport athlete in high school who excelled in football, wrestling, and track and field. This is when he began to improve his physique. Richards earned his pro card while in Nigeria.
Victor Richards’ competitive history began in 1982 when he entered The American Cup. He finished first in the teenage heavyweight division and second overall. Richards continued to work on his physique and by age 18, he grew to 240 pounds. Richards entered The Orange County Muscle Classic where he finished fourth. At 19 years old, Richards was becoming a well known name and that only continued as he progressed.
Victor Richards began appearing on the cover of fitness magazines at 21 years old. He carried a massive frame that weighed close to 300 pounds of solid muscle. In 1992, Richards entered the 1992 Nigerian Championships and finished in first place. This is where he earned his Pro card. Despite the achievement, Richards did not compete in the IFBB. There was a bit of resistance that kept Richards from entering an NPC competition and taking the next step toward the IFBB.
Victor Richards competed in just five competitors during his career and earned four victories. It remains a mystery why he was never able to compete in the IFBB despite earning his Pro card in Nigeria.
For more news and updates in bodybuilding and strength sports – stick around to Generation Iron Fitness Network.
Calum Von Moger Shares Insider Tips and Tricks for Improved Bicep Peaks
Calum Von Moger is back with a new video for fans that goes into almost too much detail about his epic arm workouts.
Biceps are crucial. Bicep peaks are something no self-respecting bicep can survive without. Watch Calum Von Moger’s epic workouts on his YouTube channel where he shares his secrets to building the most insanely shredded biceps in the game. Check out the video above for the episode in full.
When it comes to working hard and finding the right workouts, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. Plus, they have all the knowledge and expertise that you need most. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to professional bodybuilders and those we aspire to be for that sought after advice?
Who better than Generation Iron’s very own Calum Von Moger to teach us about the incredible tricks behind stunning biceps? The man is a living legend and his biceps are beyond reproach. His approach to fitness includes a strict supplement plan and workout plan so his gains never suffer one single day.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/091990
Division
Era
Nationality
Classic Physique
2010
Australian
As one of the biggest names in bodybuilding, Calum’s workout style is unlike anyone else. From his early days in Venice, Calum has become a huge name in bodybuilding and integrates great exercises to round out a complete and effective workout.
About Calum Von Moger
Calum Von Moger was born in Geelong, a small town just outside of Victoria, Australia. Raised with five siblings, his environment was one of activity, discipline, and a real emphasis on nutrition. When he was 14-years old, he began lifting and was hooked. After years of training, he decided to compete in a local show and won his first ever bodybuilding competition. Winning junior and amateur events, he earned his pro card and competed against the best. As injuries began to plague his career, he remained dedicated and bounced back, returning stronger than ever as the fierce competitor he is.
Check out his journey in the Generation Iron Original Film Unbroken: Calum Von Moger here!
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Calum Von Moger Workouts
With an unconventional style of training unlike others, Calum knows just what it takes to put on real size and compete with the best. Let’s take a look at some of these awesome workouts so we can see those gains too.
Day 1 – Chest Day Workout
An excellent video from Gold’s Gym that follows Calum von Moger’s chest routine within the gym.
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Exercises
Sets
Reps
Incline Dumbbell
4
8-10
Flat Dumbbell Fly
4
10-12
Dumbbell Pullovers
4
10-12
Flat Bench
3
8-10
Dips
3
Failure
Day 2 – Back Day Workout
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Exercises
Sets
Reps
Lat Pulldown
4
10-12
Barbell Bent Over Rows
4
8-10
Dumbbell Single Arm Rows
4
8-10
Close Grip Lat Pulldown
4
10-12
Barbell Deadlifts
4
10-12
Day 3 – Shoulder Workout
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Exercises
Sets
Reps
Barbell Standing Press
4
8-10
Seated Barbell Press
4
8-10
Seated Dumbbell Press
4
8-10
Side Lateral Raises
3
Failure
Standing Bent Over Rear Delt Fly
3
10-12
Barbell Shrugs
3
6-12
Day 4 – Leg Workout
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Exercises
Sets
Reps
Leg Extension
5
8-10
Front Squat Machine
5
8-10
Leg Press
4
8-10
Leg Curls
4
12
Standing Smith Machine
4
15
Calf Raises
4
25
Day 5 – Arm Workout
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Exercises
Sets
Reps
Preacher Curls
4
8-10
Barbell Curls
4
8-12
Concentration Curls
4
8-10
Cable Extensions
3
8-10
Lying Skullcrushers
4
8-10
Rope Pulldowns
3
12
Day 7 – Biceps & Tricep Workout
Exercises
Sets
Reps
Close Grip Bench Press
3
8-10
Dumbbell Pullover
4
8-12
Dips
3
Failure
DB Triceps Extensions
3
8-10
If you have trouble following workouts or sometimes find them confusing, don’t worry. Von Moger makes it all extremely clear, easy, and accessible in the video. You get to follow him along through the workout as he does it, so there’s no issue figuring out how he gets it all done. It is kind of a rough workout that is definitely recommended for intermediate level athletes and above.
“I’ve been avoiding the daytime workouts because it’s hot, but there’s still all these gyms closed here,” Von Moger gave as his reasoning for continuing to work out in his garage and backyard instead of shooting a video like he typically would in a gym. This makes the video especially relevant for those of us who feel like we’re stuck in endless quarantine. You can easily lift weights at home and these exercises are easy to do without fancy equipment.
Von Moger also had some advice for people who are just starting out on their own fitness journey.
View this post on Instagram
What’s my advice for someone just starting out in the gym? – Practice good form/technique before trying to take on heavy weights . – Warm up stretch properly before starting, drink plenty of water/bcaas, stay focused don’t get distracted by people or CrossFit . – Prioritize free weights and compound exercises in your program like squats, deadlifts, bench presses, barbell rows, dumbbell curls and presses. These ones help build a strong foundation for you later. If you wanna be big you need to do these ? . – Increase your protein intake, especially after a workout . – And.. enjoy your workouts, have fun, don’t rush. The gains will come it takes time. Just Be patient. It’s a great feeling having muscles.. I recommend them to everyone.
A post shared by ??VON.MOGER (@calumvonmoger) on Aug 27, 2020 at 11:58pm PDT
Calum Von Moger’s Supplementation
Von Moger is a big fan of pre-workout and stretching before working out; he takes almost half an hour in this video to prepare himself for the exercise. This is a great habit to cultivate early because it does make your workouts much safer and more effective while offering a great supplement to start with.
Increasing your protein intake after a workout is another classic Calum Von Moger tip that should definitely be practiced by everyone and a protein powder will greatly benefit you in terms of growth, recovery, and weight management. These are things that literally anyone looking to improve their strength and performance can do, so you should be doing them. They’re not difficult and they form the cornerstones of a successful fitness habit.
Check out our list of the Best Protein Powders and Best Pre-Workouts to get great supplements that will work wonders for your gains!
Wrap Up
Calum Von Moger is a force in the bodybuilding world dedicated to competing and being as big as he can. This workout is great for boosting all your gains and mixed with a proper supplementation routine, you will see great results. Give this workout a try and see what it can do for all your gains so you can look like Calum himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*All images and media courtesy of Calum Von Moger Instagram.