Tag: Bodybuilding
Olivier Richters ‘The Dutch Giant’ Named The World’s Tallest Bodybuilder
Olivier Richters, nicknamed the Dutch Giant, has been recognized as the world’s tallest bodybuilder.
The sport of bodybuilding has been turning into one where it might be favoring taller competitors. There is no exact science backing this up but just a thought. Well, Olivier Richters takes this to another level and has done it in a larger-than-life way.
Richters, better known as the Dutch Giant, stands at 7-feet-1.9 inches tall. This was confirmed in Eemnes, Netherlands. Richters is an actor, fitness model, and bodybuilder. He has become known for his incredible height and impressive physique. This now includes the Guinness Book of World Records, who has recognized Richters as the world’s tallest bodybuilder.
The Dutch Giant took to Instagram back in September to celebrate his achievement. He is seen with his certificate and a representative from the book of world records.
“Guinness World Records: Tallest Bodybuilder in the World, non-competitive ??. Super proud to announce that I have taken the record in the book of 2022 with a verified height of 218.3cm / 7ft 1.9in. In the photo: Craig Glenday, Guinness editor in chief.”
Olivier Richters was contacted by Guinness as they began their search for the tallest bodybuilder in the world. Richters was one of the obvious places to begin. At first, he was hesitant about the opportunity and he explained why in his Instagram post.
“With the result of 218.3cm / 7ft 1.9in Guinness asked if I want to take the record. I said no, because the definition of a bodybuilder is not clear. You got competitive bodybuilders (on stage competing) but also people who perform the sport for a different reason, like me as a profession / non-competitive for the film industry, my online sports supermarket @musclemeatnl and supplement line @dutchgiantnutrition.”
Richters continued to explain that the book of world records was willing to create a second category. The Dutch Giant now holds the record as the tallest competitive bodybuilder and tallest noncompetitive/professional bodybuilder.
Olivier Richters gained attention back in 2017 when he was on the red carpet of the Cannes Film Festival. From that moment on, Richters career on the big screen has been growing rapidly. In 2020, he joined influencers in official online promoting of Assassin’s Creed Valhalla, the latest in the Assassin’s Creed set.
Recently, Richters can be seen on the big screen in the United States. This includes in Black Widow as Ursa. He was also in The King’s Man and has some other projects in the works as well.
Olivier Richter has the personality, size, and build to turn into a popular figure in many avenues. He is a talented figure with the potential to be seen quite often moving forward. It will be interesting to see where he comes up next. What we do know is that Richters will be featured in the 2022 Guinness Book of World Records.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Berry De Mey Clarifies His Critical Comments: “Bodybuilding In Total Is Becoming Insane”
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Berry De Mey debates Vlad Yudin in deep analysis of his previous critical comments of modern bodybuilding physiques.
Berry De Mey found himself in some hot water when he made a post on Instagram criticizing modern bodybuilding physiques. His comments came immediately after the Arnold Classic and Nick Walker’s massive win. In the aftermath, a controversial barrage of comments flooded De Mey’s post. Some defending and many criticizing his take on modern bodybuilding. In our latest GI Exclusive interview, Berry De Mey deeply explains and clarifies his comments criticizing bodybuilding physiques of today.
There’s nothing new about the old guard of bodybuilders criticizing the modern physiques of bodybuilding athletes currently competing. We’ve seen the likes of Dorian Yates, Ronnie Coleman, and more throw shade at the current state of bodybuilding. Now we can add former bodybuilder and now coach Berry De Mey into this category.
Berry De Mey took to Instagram swiftly after Nick Walker’s big Arnold Classic win. Though not directly pointed at Walker – De Mey had some critical words about the current state of the sport.
We had the opportunity to connect with Berry De Mey and discuss at length his comments about modern bodybuilding. More than can be explained in a simple Instagram post or in comments – the discussion and debate between Vlad Yudin and Berry De Mey goes into the deep details of De Mey’s criticism. De Mey has a particular criteria for what he thinks bodybuilding should look like – he doesn’t think the judges today are on that same page.
Berry De Mey admits that he is likely biased beyond his control. He believes if he was born into this era – he would see no problem with today’s physiques and push himself to the massive size we are seeing on the stage today. It’s the exact thing he did during his prime competing. The only difference is that the limit was far lower than it is today. That’s what worries him.
He understands that no single person or entity is to blame. But he thinks each passing generation of bodybuilders is pushing the limit of the human body further. With each new limit being crossed – the new normal becomes more dangerous and also less pleasing (to Berry De Mey’s eyes). His main criticism is that each passing decade focuses more on size and conditioning over lines and aesthetic. De Mey thinks aesthetic should be valued equally to size.
But Barry De Mey is at a loss on how to properly fix it – or even on how to fully express himself. He feels trapped in the same bias that all individuals in bodybuilding are. It’s impossible to escape the bias of your generation. When he tries to take a step back to the bigger macro picture – he becomes worried. If we are all unavoidably a victim of our own upbringing and bias – how can we fix the dangerous size that bodybuilders are pushing towards?
Ultimately, he traces the problems he sees with modern bodybuilding all the way back to the Golden Era. He finds the totality of bodybuilding to be too extreme.
“The reason that I’m saying this all is not about that I don’t like the aesthetic that much anymore. You know, it’s not about that result,” Berry De Mey states in our interview. He continues:
“I’m at the point willing to say not today, back in the day, same for me, that bodybuilding in total is becoming insane. Because what guys have to do today, what I would have done if I was an 18 year old kid today, so it’s not a finger to point, but bodybuilding in total has become insane.”
It’s interesting that Berry De Mey includes himself in this category. He admits that he would fall victim to the same trap if he was young and competing today. He goes on to say that he can’t blame one specific group, person, or entity. He doesn’t know who to blame. But he’s concerned – and he’s seeing more young bodybuilders dying or going to the hospital. He doesn’t know what it will take – but he hopes that something changes the sport of bodybuilding.
Do you agree with Berry De Mey? Watch his full comments in our latest GI Exclusive interview segment above and decide for yourself!
Derek Lunsford Reflects On Olympia Win And Details His Battle With Shaun Clarida
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Derek Lunsford gives us insight into his mindset winning the Men’s 212 Olympia 2021 and a play-by-play of his face-off with Shaun Clarida.
The Men’s 212 division was one of the most thrilling competitions of the Olympia 2021. This is due to the pure impressiveness of the top athletes in the division. A battle between Shaun Clarida, Derek Lunsford, and Kamal Elgargni could have fallen in any direction by the time finals hit. That lack of clear winner made the event electric. Ultimately, Lunsford earned his first ever Olympia victory in a stunning showcase. We connected via video chat with Lunsford to follow up on his victory. In our latest GI Exclusive interview, Derek Lunsford dives deep into his Olympia win and gives and inside look into his neck and neck battle with Shaun Clarida.
It’s always exciting when a new bodybuilder earns an Olympia trophy for the very first time. Derek Lunsford is a competitor that has long since been hyped as the next coming of Men’s 212 Olympia greatness. In 2021, he finally fulfilled that hype with a close call – but well deserved win. We linked up with Lunsford to congratulate him on his win as well as go into detail about his mindset from prejudging through to finals and his victory.
During our interview, it quickly became clear that Derek Lunsford is a very humbled and appreciative champion. In many ways, he’s still riding on the waves of excitement and shock from the win. He claims that he feels like he was “made for this.” But emphasized that this is not meant as a cocky statement. It’s simply what feels right – and he acknowledges that victory came through patience and confidence rather than cockiness and rushing towards the goal.
He also notes that he it is surreal to now be a champion interviewed by the very network that inspired him as a young bodybuilder. The original Generation Iron film was a major inspiration for Lunsford to become a bodybuilder. Now all of these years later, not only is he a champion, but he’s speaking with the very director of the film that helped him head down this path.
We asked Derek Lunsford to give us an inside play-by-play of his battle on the Olympia stage from prejudging to finals. What was his mindset like during such a close call match? Lunsford claims that he walked out of the prejudging feeling very confident. But the more he reflected back – the more he recognized just how close the battle would be during the finals. He “went back and forth” on whether or not Shaun Clarida had the edge over him. That razor thin tightrope walk remained throughout the entirety of the finals.
Derek Lunsford acknowledges that his physique is very different that Shaun Claridas. Both of their physiques were in top form – but their aesthetics were very different. The title win might have very well come down to personal preference of the judges. Do they prefer a denser physique like Clarida? Or would they go for a more streamlined look in Lunsford?
It’s this very fact that Derek Lunsford makes sure to speak clearly about in our interview. He is so impressed by Clarida’s physique – and was so honored to see Clarida smiling upon Lunsford winning the Olympia trophy. In Lunsford’s eyes – both of them are top brass bodybuilders. He is proud to now share the distinction of Olympia champion with the likes of Clarida – while also sharing the stage with him.
You can watch Derek Lunsford’s full comments on his Olympia 2021 win in our latest GI Exclusive interview segment above!
Big Ramy To Have Square Named After Him In Hometown Of Kafr El Sheikh
Big Ramy will be honored properly by his hometown in Egypt.
Mamdouh Elssbiay, better known as Big Ramy, has taken over the world of bodybuilding. He is coming off his second-straight Olympia victory and this has gained attention all over the world.
Bodybuilding is a growing sport around the globe and this includes Egypt, where Big Ramy is from. He has always been a competitor with great expectations and he has been reaching them lately. This began in 2020 when he defeated 2019 Olympia champion Brandon Curry to gain his first title. Last weekend in Orlando, it was the same outcome. Now, Big Ramy is getting the proper recognition from his hometown.
On Tuesday, CairoScene announced that Big Ramy’s hometown of Kafr El Sheikh will name a square after him to honor him. This is one of the highest honors that can be given.
“BIG RAMY TO HAVE SQUARE NAMED IN HIS HONOUR IN HOMETOWN OF KAFR EL SHEIKH.
After winning the coveted Mr Olympia title For the second year in a row, Mamdouh ‘Big Ramy’ Elssbiay is set to receive the highest of honours, with the Governor of his hometown, Kafr El Sheikh, announcing that the city’s largest square will be named after him.”
Big Ramy has been a long representative of Egypt and has not forgotten about where he comes from after his success. Because of this, his hometown has decided to honor him and they will do so for many reasons.
Not only will there be a square named after him but Big Ramy will have the biggest square in the city named after him. It goes without saying that Big Ramy has seen plenty of success on stage but he has also been a role model for many in Egypt.
“Big Ramy has been highlighted as an example for Egypt’s youth, his persistence and determination leading him to global fame in bodybuilding. Born in Kafr El Sheikh in 1984, he started his professional career in 2010, before going on to win a number of international bodybuilding competitions before reaching the zenith of his career, being crowned Mr. Olympia – first in 2020, then again this year.”
Big Ramy has now competed in eight Olympia competitions. It took him six to reach the pinnacle and now that he is there, he will be difficult to defeat. Prior to the 2020 Olympia, Big Ramy began working with Dennis James. The two built a physique that was up to championship level. They got together once again leading up to the 2021 competition and this was a roaring success.
Big Ramy has taken his performance to the next level and that is only going to continue. He is a mass monster that enters with great conditioning every time he steps on stage. The work that Big Ramy has been able to do has gained worldwide recognition and it is well-deserved.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
A Killer Circuit Workout To Build Monster Calves
Best Calf Training Circuit To Turn Your Calves Into Bulls
Calves can be one of the most stubborn muscle groups. While it might be hard to grow your calves, only a few other muscles look as dope as a pair of giant and shredded calves. If you’re like most people, performing 2-3 calf exercises won’t do much for your calf gains.
You need to be hitting all the three heads of your calves for optimal calf development. In this article, we’ll give you a circuit workout which will leave your calves begging for mercy. In the workout, you’ll be changing volume and intensity to get the most out of your workout.
Circuit 1 – 3 Sets
Seated Calf Raises (Neutral Feet Placement) – 10 Reps
You’ll be doing performing three rounds of the first circuit before moving onto the second circuit. Seated calf raises work the soleus muscle which will give your calf width towards the outside of your lower leg.
Your calves have two kinds of muscle tissues. The gastrocnemius is a fast-twitch muscle tissue while the soleus is a slow-twitch muscle. You’ll see better results by performing the ten reps of the seated calf raises with a 10-second pause at the bottom of the movement.
Hold and contract your calves at the top of the movement for a second before returning to the starting position. The neutral feet placement means that your feet will be parallel to each other while performing the exercise.
Standing Calf Raises (V-Feet Placement) – 20 Reps
The standing calf raises work the gastrocnemius which is the heart-shaped muscle. While performing the exercise, you’ll place your heels close to each other while the toes will be pointing outwards.
The V-feet placement helps in targeting the inner head of the calves. Since the gastrocnemius is a fast-twitch muscle fiber you’ll be performing 20 reps of the exercise without pausing at the bottom of the movement.
Donkey Calf Raises (A-Feet Placement) – 20 Reps
Donkey calf raises are one of the most underutilized exercises. If you don’t have a donkey calf raise machine at your gym, you can perform the exercise by asking someone to set on your back while you do the calf raises on an elevated platform.
While performing the calf raises, you need to keep your toes next to each other and the heels pointing outwards. The A-feet placement works the outer head of the calves. You’ll be pausing for a second and contacting your calves at the top of the movement.
Circuit 2 – 3 Sets
Leg Press Calf Raises (Neutral Feet Placement) – 20 Reps
While you’re performing a circuit, there should be no rest between exercises. After you’re done with one set of the exercise, rest for 45-60 seconds before starting the next set. The leg press calf presses work the gastrocnemius.
Smith Machine Calf Raises (V-Feet Placement) – 20 Reps
Most people let their egos get the better of them while training calves. Make sure you’re not lifting more weights than you can handle. Following a full range of motion is of utmost importance in calf development.
Seated Single-Leg Calf Raises – 20 Reps
Performing unilateral exercises can help in developing strength and fix muscle imbalances. While performing the calf exercises, you should be on your toes at the top of the movement. Your feet should look like the feet of a ballerina at the contraction point.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
At Home Advanced Bodyweight Chest Exercises
Twelve Exercises That Build Strength and Size
For many, training in a gym may not be possible. This may be due to coronavirus restrictions, health concerns, busy lifestyles, location, amongst many other reasons.
However, it is very possible to make substantial health and fitness improvements without attending the gym.
In addition, not only is training at home convenient, free, and private, you don’t necessarily need equipment in order to enjoy a workout.
This article will briefly provide information on advanced training at home before moving on to detail twelve advanced bodyweight exercises that will help improve chest strength and size.
Advanced Strength Training At Home
When it comes to improving strength, it is imperative that the body is exposed to a training stimulus. As a result of this stimulus, the muscles will be forced to adapt and increase in strength and size.
However, if you have been training for a prolonged period the body will have become highly conditioned and more resistant to change.
Therefore, employing more advanced training exercises and methods can allow you to continue making progress once again (1).
You may assume that advancing your training is not possible without having access to particular gym equipment.
While attending the gym may make this easier, there is an array of advanced bodyweight exercises that require no equipment and allow you to make excellent progress with your strength.
Twelve Advanced Bodyweight Chest Exercises
A common goal, particularly with men, is to improve their chest strength and size. This is something that can be achieved through regular home training.
If you aspire to improve chest strength and size, utilize a number of the following exercises detailed below.
The push-up is the king of bodyweight chest exercise. Therefore, the vast majority of the following exercises are push-up variations.
1) Wide Push-Ups
The wide push-up is one of the most effective strengthening exercises for the pecs. Generally speaking, a wide position recruits the pec major muscle more heavily than a narrow position (2).
Technique:
– Begin with the hands much wider than the chest with the legs fully extended out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Hinge at the elbows, control the descent, and drop right down to the floor
– Keep the elbows down from the line of the shoulders
– Contract the pecs and extend at the elbows to drive the body back up to the start position
2) Diamond Push-Ups
Although the diamond push-up places more demand on the triceps than the wide push-up, it highly activates the pectoralis minor muscle in the chest.
Technique:
– Begin with the hands directly under the chest and extend the legs fully out behind
– Touch both thumbs and both index finger together to create a diamond shape
– Engage the core and glutes in order to keep the back flat and hips in place
– Hinge at the elbows, control the descent, and lower as far as possible
– Keep the elbows tucked in tight to the ribcage
– Push the hard into the floor and extend the elbows to drive back up to the start position
3) Decline Push-Ups
By elevating the feet and increasing the angle of the body, a greater amount of stress is placed on the pecs.
Technique:
– Begin with the hands directly under the shoulders
– Extend the legs fully out behind placing the feet on an elevated surface (i.e box or chair)
– Engage the core and glutes in order to keep the back flat and hips in place
– Hinge at the elbows, control the descent, and drop the chest towards the floor
– Keep the elbows tucked in and avoid flaring
– Contract the pecs and fully extend the elbows to drive the body back up to the start position
4) One-Arm Push-Ups
The one-armed push-up requires a great degree of core strength, stability, and balance as well as chest and arm strength.
Technique:
– Extend the legs fully out behind
– Place one hand on the floor directly under the shoulder keeping the other hand by the hip
– Engage the core and glutes in order to keep the back flat and hips in place
– Hinge the elbow and control the descent as best as possible
– Drive hard into the floor to propel the body back up to the start position
– Having completed the desired number of reps, swap arms, and repeat
5) Plyo Push-Ups
Be aware that while the explosive push-up variation is an excellent exercise for improving power output, it is an intense exercise!
Technique:
– Begin with the hands directly under the shoulders and extend the legs fully out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Descend in a controlled manner by hinging both elbows
– As you reach the bottom position, explosively press into the floor to propel the body upwards and lift the hands from the floor
– Land with the hands directly under the shoulders and immediately perform the next rep
6) Gorilla Push-Ups
The gorilla push-up is very similar to the plyo variation and also demands a great amount of power, speed, and control.
Technique:
– Begin with the hands directly under the shoulders and extend the legs fully out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Descend in a controlled manner by hinging both elbows
– As you reach the bottom position, explosively press into the floor to propel the body upwards
– In mid-air, rapidly slap your chest with both hands before landing
– Land with hands directly under the shoulder and immediately perform the next rep
7) Shuffle Push-Ups
To complete the shuffle push-up you will need a great amount of core strength and stability as well as chest strength.
Technique:
– Begin with the hands directly under the shoulders and extend the legs fully out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Move one hand from the floor and place it much wider than shoulder-width
– Perform a full push-up and then return the hand to under the shoulder
– Repeat the process using the other arm
8) Crossover Box Push-Up
A further progression on the shuffle push-up is the crossover box push-up. This variation involves crossing the hands over each other which demands focus and good coordination.
Technique:
– Begin by placing the right hand on a box and left hand on the floor
– Ensure that the hands slightly wider than shoulder-width
– Engage the core and glutes in order to keep the back flat and hips in place
– Lift the left hand from the floor, crossover the right hand, and place it on the box
– Once completed, lift the right hand and place it on the floor
– Perform a full push-up and then alternate sides and repeat
9) Resistance Band Push-Up
While this exercise predominantly uses bodyweight, simply adding a resistance band can increase the intensity of the exercise and lead to greater strength improvements.
Technique:
– Begin by holding onto a resistance band and wrap it around the upper back
– Assume the push-up position while holding the band in the same position
– Engage the core and glutes in order to keep the back flat and hips in place
– With hands under the shoulders and body long, control the descent to the floor
– Drive powerfully into the floor to return to the starting position
10) One-Foot Push-Up
By lifting one foot from the floor, the body becomes less stable and the amount of stress placed on the pecs increases.
Technique:
– Begin with the hands directly under the shoulders and extend the legs fully out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Prior to hinging the elbows, lift one leg off the ground and then begin the descent
– Drop down as far as possible before driving back up to the starting position
– Alternate leg and repeat
11) Plank Push-Up
On the face of it, this exercise looks simple. However, after performing only a few reps you will feel fatigue rapidly building in the chest and the shoulders.
Technique:
– Begin in a forearm plank with elbows directly under the shoulders and legs fully extended
– Engage the core and glutes in order to keep the back flat and hips in place
– Move from the plank position to the push-up position by moving the arms and placing the hands on the ground
– Perform a push-up, drop down to a forearm plank once again and repeat
12) Suspended Chest Dips
Although push-ups are undoubtedly excellent for upper body development, wide dips also effectively work the pecs, shoulders, and triceps (3).
Technique:
– Find an appropriate structure that allows you to hold your body up (i.e corner of a worktop)
– Place the hands flat on the structure and ensure they are slightly wider than shoulder-width
– Push into the structure to lift the body from the floor and bend the knees to ninety degrees
– While keeping the core engaged, hinge the elbows and drop down towards the floor
– Continue to lower until the elbows create a ninety degree angle
– Pushing hard through the hands in order to bring the body back up to the starting position
Final Word
Strength training comes in many different forms. Bodyweight training is an excellent tool that is highly versatile, convenient, and effective.
By incorporating a handful of the advanced bodyweight chest exercises detailed in this article, it is possible to significantly increase pec strength and size.
References:
1 – Krzysztofik, Michal; Wilk, Michal; Wojdała, Grzegorz; Gołaś, Artur (2019-12). “Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods”. International Journal of Environmental Research and Public Health. 16 (24). doi:10.3390/ijerph16244897. ISSN 1661-7827. PMC 6950543. PMID 31817252.
2 – Kim, You-Sin; Kim, Do-Yeon; Ha, Min-Seong (2016-2). “Effect of the push-up exercise at different palmar width on muscle activities”. Journal of Physical Therapy Science. 28 (2): 446–449. doi:10.1589/jpts.28.446. ISSN 0915-5287. PMC 4792988. PMID 27064571.
3 – Bagchi, Amritashish. “A COMPARATIVE ELECTROMYOGRAPHICAL INVESTIGATION OF TRICEPS BRACHII AND PECTORALIS MAJOR DURING FOUR DIFFERENT FREEHAND EXERCISES”. Journal of Physical Education Research.
INTERVIEW: Will Jujimufu Continue Competitive Bodybuilding?
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Jujimufu talks about his competitive bodybuilding journey and if it will become his focus moving forward.
Jujimufu is known for his incredible stunts and acrobatics alongside an impressive muscular physique. He had dedicated his life to gymnastics and acrobatics – but has slowly built a bodybuilding fanbase because of his physique and personality on display in viral videos. This past year he decided to make a change and seriously focus on bodybuilding competitively. His first show was at this past week’s Olympia Amateur show. In our GI Exclusive interview, we talked to Jujimufu about his competitive bodybuilding prep and what he expects to do moving forward.
This past week, Jujimufu competed in the Olympia Amateur 2021 competition. He ultimately placed fifth in the super heavyweight division. We had a chance to connect via video call just before his competition to talk about his contest prep, why he decided to start competing, and what his future holds. Jujimufu is dedicated to his passion for stunts and acrobatics – but that might need to be sidelined somewhat if he maintains a competitive Men’s Open bodybuilding physique. Is it the kind of sacrifice he’s willing to make in the long term?
Jujimufu is unsure. He knows he will always allow himself to do some form of acrobatics. He mentions that his flips and splits can be done no matter how large he becomes. Though he also admits that other more complicated maneuvers might not be doable as his legs grow in size specifically. That being said – he also understands that his prime gymnastic years are behind him. Whereas bodybuilding and strength building blooms in later years through into a person’s 40s.
So will he continue to compete in bodybuilding? Will he go pro and stand amongst the greats on major stages such as the Olympia? Jujimufu states that it all comes down to his experience at the Olympia Amateur. His placing won’t determine his future – but rather his experience. If it was an enjoyable experience that promises realistic success and growth down the line – he’s 100% open to focusing on bodybuilding. He’s excited by the possibility of just starting his growth in this arena – whereas his acrobatic life is in the early stages of being past his prime.
That’s just a simple fact about gymnastics – it’s a young man’s game. Bodybuilding favors time, experience and muscle maturity. He’s excited by that notion and if he feels empowered by his Olympia Amateur show – he’ll continue.
We’d imagine Jujimufu’s fifth place finish was ultimately promising – he was up against dozens of competitors all hungry for a pro card. Jujimufu also comments about how lucky he feels to have so much attention put on his physique only being in an amateur show. He feels like he was able to skip the line in terms of attention. He’s simply grateful to have that kind of attention and opportunity.
You can watch Jujimufu talk about his competitive bodybuilding prep and his thoughts of going long term in the sport by watching our latest GI Exclusive interview segment above!
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
How Erin Stern Solidified Herself As A Bodybuilding Icon
This 2X Ms. Figure Olympia champ knows what it takes to win on the pro bodybuilding circuit.
Using Cellucor supplements and knowing exactly what it takes to win on the biggest stages, Erin Stern only uses the best to power her workouts. Winning the Olympia contest twice in the Figure division, she has now re-compositioned her physique to compete in the Bikini division.
About Erin Stern
Erin was born and raised in Florida and spent her school years training to be a professional track athlete. However, after falling short in qualifying for the 2008 Beijing Olympics, Erin turned her attention to bodybuilding.
She began lifting and stepped on stage to win the overall in her first and second shows. And in just three months, Erin became a pro by winning the overall at NPC Nationals.
She’s had an extensive bodybuilding career with many notable results that include:
2X Ms. Figure Olympia Champion
Madrid Arnold Classic Champion
12 IFBB Titles
Cellucor has made it possible for Erin to maximize her training and performance with the best supplements. She has now re-compositioned her body to compete in the Bikini division, and Cellucor supplements continue to power her results.
Erin Stern Workouts
Erin focuses on compound movements, and often incorporates training from her collegiate track and field days to get maximum results. When she can’t hit the gym, she’ll opt for at-home HIIT training or get outside for a quick workout.
Assault Bike or Spin Bike HIIT Workouts
Shorter HIIT day:
4x “Wind sprints”: 15 seconds all out, 30 seconds rest, 15 seconds all out. This is one sprint. 2-4 minutes recovery between “wind sprints.”
HIIT endurance day:
4x 30 second sprints. 2-4 minutes in between.
Legs & Glutes Workout
Glute bridges – 4×8
Leg press EMOM (every minute on the minute) – 5×10
RDLs (1.5 reps) – 3×6
Hack squat (b-stance) superset with Skater squats – 3×8 (each)
Finisher/complex – 1×20 (each)
Dynamic step ups
Reverse lunges
Pop squats
Home Workout with Resistance Bands
For Erin, working out from home requires the 3 C’s: Compound movements, Circuits, and Creativity. This workout below is performed 3 times through with 15 reps per exercise and is roughly 30 minutes long.
Circuit #1
Squats
Bent Over Rows
Bicep Curls
Circuit #2
Good Mornings
Upright Rows
Triceps Kickbacks
Circuit #3
Reverse Lunges
High Rows
Hammer Curls
Circuit #4
Sumo Squat
Shoulder Press
High Incline Fly
Nutrition Tips
When it comes to nutrition, Erin focuses on whole foods, lean meats, whole grains, fruits, and vegetables. Avoiding things like gluten and high-fat dairy, as well as artificial sweets and processed foods, allows her to stay fit and focused for every training day. Her diet is based on high protein, high carb, and low fat with little room for cheat meals. Sticking to a strict diet, Erin knows just what it takes to be the best — and her resume proves it!
Cellucor Supplements with Erin Stern
As a Cellucor Athlete, Erin is always excited and ready to promote their products. Designed with clinically studied ingredients, Cellucor powers you to train harder, go farther, and take your results to the next level!
BCAA Sport
Cellucor BCAA Sport is a great intra-workout supplement designed to maximize hydration and recovery. Packed with BCAAs in a great 2:1:1 ratio, this will allow for better energy, reduced fatigue, and more lean muscle support.
BCAA Sport is a great intra-workout supplement designed to maximize all-day hydration and recovery. With a 2:1:1 ratio of BCAAs for optimal performance, 11 amino acids, and hydrating electrolytes, this supplement helps support recovery and lean muscle growth.
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.
C4 Ultimate Pre-Workout powers your training with explosive energy, powerful performance, muscular endurance, and extreme focus for the results you want most.
M5 Ultimate
Cellucor M5 Ultimate combines three forms of creatine into a cutting-edge creatine supplement to support muscle growth, strength, endurance, and performance.
M5 Ultimate is a powerful creatine supplement that combines three forms of creatine to support muscle growth, strength, and endurance.
Wrap Up
Erin Stern is one of the most iconic bodybuilders on the pro circuit today. With two Olympia wins, 14 IFBB titles, and a relentless drive, Erin will now transition into the Bikini division to compete at an entirely different level! Cellucor supplements have powered her mission and continue to fuel her results as she enters this new phase of her career in the Bikini division.
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 Cellucor
Big Ramy Shares Prep Videos Leading Up To 2021 Olympia
Big Ramy exposed videos of routines leading up to the 2021 Olympia.
Heading into the 2021 Olympia, there was one name to beat. Reigning champion Mamdouh “Big Ramy” Elssbiay entered Orlando as the favorite to repeat and was viewed as unbeatable by some. Well, that proved to be true as Big Ramy is now a two-time champion on the sport’s biggest stage.
Big Ramy entered the weekend just over 300 pounds, which was revealed during the Olympia press conference. He did plenty of work to build his muscular physique to championship level and he did the same work with his routines.
Leading up to the competition, Big Ramy made sure to perfect his posing routines. This is important on the night of the finals and Big Ramy put on a show once again. He perfected his craft by performing three posing sessions everyday. The first came after cardio and before breakfast. Dennis James posted the first routine to his Instagram page.
“2,5 weeks out mandatory posing practice.
Every day first of 3 posing sessions immediately after cardio before breakfast. @big_ramy @[email protected]”
Big Ramy was able to beat out Brandon Curry for the second-consecutive year. Curry, who was crowned champion in 2019, continues to be one of the best competitors in the world. The work that Big Ramy has put in has put him at the top of the game.
This was apparent on his Instagram page leading up to the Olympia. James has been training Big Ramy and together, the two built a physique that is going to be difficult to beat for years to come. This is the goal of the Egyptian bodybuilder and it could happen by continuing the proper work in the gym.
Dennis James is a former IFBB professional bodybuilder. He competed in eight Olympia competitions, finishing as high as 4th in 2003. His last Olympia appearance came in 2010 and his final competition was the 2012 Masters Mr. Olympia in 2012. James put together a string of two victories in 2009 at the Tampa Pro and the Europa Super Show.
Now that he has transitioned, James has a strong competitor in Big Ramy. He really burst onto the scene in 2017 after winning the Arnold Classic Europe and finishing second at the Olympia. He first competed on the biggest stage in 2013 and has now taken over.
Big Ramy has claimed that he will continue to defend his title for years to come. This is not surprising given his current success and the notion that he will be impossible to defeat. One thing we know for sure if that Big Ramy will put in the necessary work leading up to competitions and that is something that will keep his conditioning at the level it needs to be.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez Warns: All It Takes Is One Bad Injection To Collapse A Muscle
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Victor Martinez opens up about the threat of nerve damage caused by badly performed injections.
Victor Martinez is a legend in the sport of bodybuilding. He was a top tier competitor in the early aughts and also a featured subject in the original Generation Iron documentary. While he may no longer compete today (for now), he is a highly skilled and respected modern bodybuilder. That’s why he hopes his words in our latest interview segment are heeded carefully – as he brings up a topic often overlooked in the bodybuilding. In our latest GI Exclusive interview, Victor Martinez explains how bad injections can lead to nerve damage and collapsed muscles.
Though best known for his heated face-offs with Jay Cutler during the 2000s, Victor Martinez also had the experience of going toe to toe with Ronnie Coleman. Known for his unbeatable physique and a world record matching eight Olympia wins – we asked Martinez what it was like to (mentally and physically) to prepare to battle against Ronnie.
Martinez’s answer was an interesting one – “I stayed in my lane.” He knew that he couldn’t train the same way Ronnie could. Martinez also admits that nearly everyone competing during that time wouldn’t talk about actually winning the Olympia – they would know the battle was for second place. That is – until Ronnie’s physique started noticeably declining.
This then pivoted our conversation into something unexpected but very vital in the bodybuilding world. Victor Martinez notes that Ronnie Coleman’s later years competing started showing signs of his nerve damage and injuries (that were then later documented in more detail in Ronnie Coleman: The King). This sprung us into a conversation about the dangers of nerve damage for bodybuilders.
Victor Martinez goes into detail on how nearly all pro bodybuilders are on a slow and steady path towards nerve damage. It can be prevented – but it’s not nearly talked about in public as Martinez thinks it should be. He even gets candid about how nerve damage can come from the constant injections many bodybuilders undergo throughout their career.
“When you have a muscle and you can’t flex it and you can’t feel it – a lot of people don’t know they think it’s something simple. No, it’s just nerve damage,” Victor Martinez states in our interview. He continues:
“People don’t realize when you take an injection it’s a form of acupuncture. You can take a bad injection and collapse a muscle without even noticing by hitting a wrong nerve. I hope people are listening to this because people think they can just poke themselves and be fine the next day. It only takes is one bad angle, one injection, and one bad part of hte muscle and it will collapse a bicep, a tricep, a shoulder, a lat, a quad – it will just collapse it without you noticing.”
Victor Martinez then mentions that he knows someone personally who suffered through this. A friend who took a bad injection that killed his triceps permanently. Of course, we all know that muscle is the most vital aspect to a bodybuilder’s career. That’s why Martinez wants this information to be more spoken about publicly. Bodybuilders will be injecting substances into their body – they should know the warning signs before it’s too late.
You can watch Victor Martinez go into full detail in our latest GI Exclusive interview segment above!