Tag: Bodybuilding
Fifteen Essential Lower Body Exercises To Add To Your Training
Lower-Body Workouts That Build Serious Strength
While the thought of “leg day” tends to put some gym-goers off, training your lower body is extremely important.Performing lower-body workouts and strengthening the legs can have an array of positive effects including enhanced movement, greater stability, reduced injury risk, and even facilitate weight loss.
There is an abundance of lower body exercises that can be performed to help you achieve any or all of these goals.
This article will highlight fifteen essential lower body exercises that you should consider adding to your workouts. It will also provide some lower body training guidelines to keep you on the right track.
The Fifteen Lower-Body Exercises
1) Dumbbell Squat
The dumbbell squat is an excellent exercise that will develop the glutes and quadriceps as well as building core strength and stability.
Stand upright ensuring that your feet are placed underneath the hips
Hold a pair of dumbbells so that they are by the sides of the hips
Lift your chest, pull your shoulders back and down, and engage the core
Bend at the hips and knees and drop the backside down towards the floor
Continue descending until your thighs are parallel with the floor
Pause briefly and then powerfully drive upward to stand
2) Goblet Squat
The goblet squat is very similar to the dumbbell squat and works the same muscle groups. The only difference between the two is the position of the dumbbell.
Begin by standing upright and placing the feet directly under the hips
Using one dumbbell only, hold it vertically and cup the top end with both hands
Hold the dumbbell tight to the chest and ensure that the elbows point directly down
Lift your chest, pull your shoulders back and down, and engage the core
Bend at the hips and knees and drop the backside down towards the floor
Continue descending until your thighs are parallel with the floor
Pause briefly and then powerfully drive upward to stand
3) Bulgarian Split Squat
This is a unilateral (single-limb) exercise that primarily works the glutes and quads of the front leg. It is also a demanding exercise in terms of balance and stability.
Begin by placing a bench directly behind you and hold the dumbbells by the hips
Lift the left foot from the floor and reach back to place it on the bench
Keep the chest up and core engaged to keep your trunk upright
Begin to lower your back knee towards the floor by bending the front knee and hip
Descend until your front thigh is approximately parallel with the floor
After taking a brief pause, drive through the front leg to return to the starting position
Once completing the prescribed reps, swap sides and repeat
4) Lateral Lunge
The lateral lunge requires movement out to the side rather than forward or backward. This exercise places a significant load on the glutes, quadriceps, and adductors.
Start by standing upright ensuring that the feet are directly under the hips
Hold two dumbbells at arm’s length so that they start by the hips
Lift the chest, keep the shoulders down, and engage the core
Keeping the right foot planted, take a step out to the side with the left foot
Push your hips back and bend at the left knee only to drop down towards the floor
Allow the dumbbells to lower to either side of the left knee
Descend until the left thigh is parallel to the floor, pause, and then return to standing
Alternate sides and repeat
5) Glute Bridge
The posterior chain refers to all of the muscles that run up the rear side of the body. The glute bridge is an effective developer of the posterior chain.
Begin by lying flat on your back with your hands by the sides of your hips
Bend the knees to bring the feet in close to the backside ensuring the feet stay flat
Engage your core muscles and engage your glutes to drive your hips from the floor
In this position, a straight line should be formed from the shoulders to the knees
Hold this position for a moment before returning to the floor and repeating
6) Camel
The camel is a squat variation exercise and, therefore, it works similar muscles to the squat. The narrow stance used in this exercise places a greater demand on the quads.
Start in a kneeling position with the tops of the feet on the floor and backside resting on your heels
Hold a dumbbell in both hands by grasping the end and keep it tight to the chest
Lift the chest, pull the shoulders back, and squeeze the core muscles
Drive the hips right through to create a straight line from the knees to shoulders
In a controlled manner, drop the hips back down to the feet and repeat
7) Resistance Band Single Leg Deadlift
As well as developing hamstring and glute strength, the single leg deadlift demands core strength, stability, coordination, and balance.
Start by placing a miniband around the left foot and grip it with the right hand
Stand up straight and ensure the feet are directly under the hips
Keep a slight bend in the knees, engage the core, and keep the chest up
Lift the right foot from the floor and then hinge forward by pushing the hips back
Let the right leg kick back and continue to hinge until your torso is parallel to the floor
Return to the starting position by driving the hips through
Once reps have been completed, alternate sides and repeat
8) Forward Lunge
Although both feet are in contact with the ground, the forward lunge can really be considered a unilateral exercise with the front leg doing the majority of the work.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
Take a substantial step forward and bend the knees to drop down towards the floor
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
9) Reverse Lunge
For the reverse lunge, instead of stepping forward as with the forward lunge, you must take a step backward. This change places more demand on the posterior chain muscles.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
Take a substantial step backward and bend the knees to drop down towards the floor
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
10) Curtsy Lunge
While less conventional than the forward and backward lunge, the curtsy lunge is excellent for developing glute strength and joint stability.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
From there, step your left foot back and outside the right foot
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
11) Clamshell
The clamshell is a simple isolation exercise that particularly targets the glutes. This exercise can be performed with or without a resistance band looped around the knees.
Lie on your right side, stack the ankles and knees and rest your head on your arm
Bring your feet in so they align with your backside and create a 90-degree angle at the knees
While keeping the core engaged and feet together, raise the left knee as far as possible
As the left knee lifts, ensure that the right hip stays in contact with the floor
At the top position, squeeze the glutes tightly and then return to the start
Once reps have been completed, swap sides and repeat
12) Standing Single Leg Calf Raise
To concentrate on building the calves, perform the single leg calf raise. Not only is this a simple exercise to grasp, it highly activates the calf to maximize strength development.
Place the front of the right foot on an elevated surface so that the heel hangs off
Hold a single dumbbell in the right hand and hold it by the hip
While keeping the core tense, drive up onto the toes and lift the heel as high as possible
Slowly lower back to down the starting position
Complete the prescribed number of reps before alternating sides
13) Seated Calf Raise
The seated variation of the calf raise is another effective isolation movement. The benefit of this variation is that heavier dumbbells can be used.
Begin by sitting upright on a bench with feet flat on the floor
Place two dumbbells on the lower thighs
Engage the core and then lift the heels from the floor as high as possible
Slowly lower back to down the starting position and repeat
14) Step-Ups
While step-ups primarily build quad, hamstring, and glute strength, the single leg stance and unstable nature of movement causes the core to maximally engage.
Begin by placing a bench directly in front of you
Stand tall with the feet under the hips and dumbbells held at arm’s length
Lift the chest, pull the shoulders back and down, and engage the core
Place the left foot onto the bench so that the hip, knee, and ankle create 90-degree angles
From there, drive into the bench to lift the body up until you are standing upright
Control the descent and return to the starting position
Alternate sides and repeat
15) Resistance Band Single Leg Lift
To build the size and strength of the glutes, focus on the single leg lift. This isolation places all of the demand onto the large glute muscles causing them to adapt and improve.
Begin by lying on your right side and place a miniband around your ankles
To provide comfort and stability, use the right arm to prop yourself up
Keep the legs straight and stacked on top of each other
Engage the core muscles before lifting left leg up as far as possible
Lower to the starting position and repeat for the given number of reps
Alternate sides and repeat
Lower Body Workout Guidelines
This section will cover three key considerations that must be made when it comes to designing and performing lower-body training workouts.
Workout Structure
Choosing a selection of the above exercises will give you a great workout, however, it’s important that the exercises you select are performed in the correct order.With all strength-based workouts, you should begin with the exercises that are the most demanding and work the biggest muscle groups.This means prioritizing compound (multi-joint) exercises over isolation (single-joint) exercises.
Furthermore, when it comes to exercise selection, choose exercises that work a range of different movement patterns and muscle groups.This approach will ensure that all muscle groups develop equally thus reducing the risk of developing imbalance or asymmetry.
Training Frequency
How often you train your lower body depends on your goals, level experience, and preference.
For example, an individual who is looking to maximize their muscular strength and size may need to train a lot more frequently to optimize progress (1).
A general recommendation, however, is to train the lower body three times per week.
Training Volume
Training volume is the total amount of work that is performed during a workout. Sets, reps, and weight all constitute training volume.So, how much volume should you be using? Once again this is dependent on your training goal.
For those who are looking to primarily improve strength, focus on lifting heavy weight for a low rep range (between one and five reps) (2).To maximize muscle size, the traditional understanding is to use moderate weight and rep ranges (between six and twelve). However, it appears that muscle growth is influenced more substantially by increasing the total training volume, regardless of the loading scheme used (3).
Final Word
If you are serious about building strength, you must regularly train your lower body. Utilizing the fifteen exercises and applying training guidelines outlined in this article will ensure that you make the most optimal strength progress possible.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036131/ Ochi, Eisuke; Maruo, Masataka; Tsuchiya, Yosuke; Ishii, Naokata; Miura, Koji; Sasaki, Kazushige (2018-07-02). “Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00744. ISSN 1664-042X. PMC 6036131. PMID 30013480.
2 – https://pubmed.ncbi.nlm.nih.gov/25853914/ Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/ SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
Arnold Schwarzenegger Believes Classic Physique Is The Future Of Bodybuilding
Arnold Schwarzenegger joined the broadcast on Saturday to share some insight on the future of the sport.
The Arnold Classic 2021 took place on Saturday. There was plenty of action in the four divisions that took place and Arnold Schwarzenegger joined the broadcast to discuss the event. During the show, the best bodybuilder of all-time made some comments on a division that he had a hand in building.
Schwarzenegger is one of the legendary figures that built Open bodybuilding to what it is. Despite this, the seven-time Olympia champion believes that Classic Physique is the future and there are risks in the Open division.
Terrence Ruffin finished with the win in the Classic Physique division at the Arnold Classic after placing second in 2020 behind Alex Cambronero. At this year’s event, the two switched places. This was an exciting race and Schwarzenegger believes this could be the future of bodybuilding.
“I was not only impressed, I was delighted to see a great performance when it comes to posing and the way they relax their faces. It looks so much more appealing,” Arnold Schwarzenegger said on the Classic Physique Division.
“I think this is the direction we need to go, no two ways about it. I think that you really need to build this part of the bodybuilding sports, so that it’s equal to the Open competition. That way people always have choices, and there’s always a good thing with sponsorship money, and get them more cash prizes. So I’m going to work on that because I think that it’s the right direction to go.”
Chris Bumstead is currently the biggest name in the division coming off back-to-back Olympia titles. Bumstead will look for three in a row this year but Ruffin will have momentum heading into the biggest competition of the year.
Nick Walker took home the Men’s Open title on Saturday defeating the likes of Iain Valliere and Steve Kuclo. All competitors entered with incredible size and mass. This has become the norm in this division and it could lead to some complications.
There have been some tragic deaths in the sport of bodybuilding and other speculation on how dangerous the supplements could be that these athletes are taking. This includes comments made by eight-time Olympia champion Ronnie Coleman, who believes diuretics should be banned.
Arnold Schwarzenegger backed up this notion during the broadcast with some comments on Open bodybuilding.
“Let’s not forget, they (Classic Physique) don’t have to take all of this stuff that some of the other guys are taking to be bigger.”
“This is, I think, what the danger is. In this sport, it’s the most dangerous sport in the world. In MMA fighters, you’ve had four guys die in the last ten years. In bodybuilding you’ve had 14 guys over the last ten years. So it just shows you how dangerous it is to take some of those medications and things that those guys take.”
For his full comments, check out the replay of the Arnold Classic broadcast. Arnold Schwarzenegger is not the first to make comments along these lines and it will be interesting to see where it goes from here.
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Dr. Testosterone Answers: Is It Possible To Undo Damage Caused By Steroid Use?
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Dr. Testosterone breaks down the reality of prolonged steroid use and whether or not the damage can be reversed.
While there are some who believe steroids to be completely healthy, most athletes understand that athletic use of PEDs can come at a health cost. Ultimately, these athletes decide that it’s worth the risk. But what about down the road after retirement? Does the long term damage truly create regrets in former bodybuilders? Or can the damage be reversed with medical intervention? In our latest GI Exclusive interview, Dr. Testosterone explains whether or not damage caused by long term steroid use can be reversed.
Dr. Testosterone had previously stated in one of our interview segments that bodybuilders must abuse steroids to succeed. Based on that statement, it seems that, in his opinion, bodybuilders must decide if they want to take the risk of long term damage to become a potential champion. It’s been well documented that former athletes and bodybuilders often have to go on TRT (Testosterone Replacement Treatment) upon coming off steroids. But just how much healing can be done medically after a career of steroid abuse?
We asked that question to Dr. Testosterone in our latest interview segment. Dr. T is often pro steroids – but honest about the medical realities of long term steroid use. He has the education and background to break down in detail exactly how much of the damage can be undone. Like many things, it’s not a simple yes or no question.
There are various organs that can become damaged from long term steroid use. The key main organs most affected are the kidneys, liver, and heart. Of course, each body is different in how much abuse it can take. Dr. Testosterone admits that if steroid use damages is done to the kidneys, for example, this can be irreversible.
On the other hand, Dr. T claims that the liver has great regenerative properties. There is some permanent damage that can be done in the extremely long term. But if a bodybuilder gets out at the right time – it’s possible to avoid it and to reverse the smaller damage done.
The biggest threat, Dr. Testosterone states, is damage done to the heart. If the heard grows thicker and the arteries grow thicker – this will cause less blood to pump into and out of the heart. As we age, this kind of damage can cause cardiovascular disease. It’s often near impossible to reverse this kind of damage. Beyond steroids, heart attacks are one of the highest risk health treats in the United States. That gives some perspective on how serious this kind of damage can be.
So how long can a person go before irreversible damage is done? Unfortunately, that’s not an easy answer either. Each person’s genetics are different. Also their lifestyles can be completely different in addition to steroid use. It’s nearly impossible to prescribe a “safe exit point” for bodybuilding. That’s a huge part of the danger and a big reason why it’s not legal for recreational use in the US.
You can watch Dr. Testosterone go into far greater medical detail in our latest GI Exclusive interview segment above!
*DISCLAIMER: Generation Iron does not recommend or condone the use of steroids or other PEDs. The views and opinions expressed in this video are not that of Generation Iron.
6 Things You Should Do Before Every Workout
Preparation is key.
While the main event gets all the glory, preparation is the backbone for any viable feat, from marathon running to bodybuilding. As the great (and often times violent) Bobby Knight once said “Most people have the will to win, but few people have the will to prepare to win.” With that being said, what is it the optimal way to prepare, what’s the optimal way to prime your body to get the most out of your workout and your genetics?
While everyone is different, we’ve come up with 6 staples pretty much everybody (and we do mean every body) should do before undergoing a heavy workout.
Nutrients
“I eat for function, not for taste”, listen to Jay Cutler. Before a significant workout you want to eat a mix of carbs and protein. You’re meal plan however doesn’t have to taste like complete cow dung however – try eating some toast with almond butter, chop up some fruit and put it on top.
Fruits like bananas and apples work well because they’re complex sugars, which digest slowly, giving you a steady source of energy. As for timing it’s up to you. An hour is standard time but the key is to know how YOUR body works. We can give out the best tips but ultimately – everyone is different.
Hydrate
The American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise. While hydration varies on age, weight, and multiple other factors, if you want to prevent, fatigue, dizziness, and cramping you probably want to sip on some water throughout the day. Chugging it all at once can actually cause you to become sick by stripping you of vital nutrients, or at the very least cause multiple potty breaks. Moderation is key.
Stretch
We know not all top athletes do it – but let’s just say unless you’re a perfect genetic freak… you probably should fit stretching into your routine. Stretching before a workout is vital to getting the most out of a session. Muscle fibers can get tangled, knotted, and sore – you want to ease the fibers and get them as close to prime time condition as possible. Before your next workout try using the foam roller before your next workout. Yes it hurts and it’s a little annoying but it will pay massive dividends when you can get it that extra set pain free.
Review your workout
Reviewing your workout is key. Besides getting you more organised so you don’t forget a set, it also mentally prepares you for the lifts you’re about to do. Also, it allows you to focus solely on the workout at hand without having to spend any mental energy worrying about what’s next. This is all about mindset. This might sound obvious but don’t get distracted by other life issues. Review your routine. Get in the zone. And make sure each and every rep counts.
Aerobic Warm-up
We know “manly” men don’t do cardio, but guys who want to be fit do. In this ever forward changing world – the idea that cardio is for “sissies” is a silly concept. A short aerobic warm-up not only increases muscle temp, blood flow, and core temp, but also warms up your tendons. Try jumping on the rowing machine for 10 minutes at a moderate pace. It will give you a little perspiration and prevent injuries. Many may fear that the cardio will cause weight loss and shrinking muscles… but that’s why you keep it simple. Don’t over do it. It’s a warm up people. Not a race.
Drills
Drilling focuses in on functionality. You want to go through all the muscles groups you will be using in your main workout with little to no weight. This gets your body warmed up and primed for the exact motions you will be using. Think of this as a combination of an aerobic workout and stretching. It’s a great way to get your body primed for some real gains later on.
There you go. The staples you’ll need before a big workout. Tweak the list above according to your body and level of fitness.
Arnold Classic 2021: The 3 Biggest Takeaways
Our biggest takeaways from the Arnold Classic 2021.
It’s hard to believe but the Arnold Classic 2021 has already came and went. After a long wait due to delays and rescheduling, the Arnold Classic finally took place on September 25th – albeit a much shorter and condensed version due to the global pandemic. Regardless, the event was still an exciting one that gave us a new champion in the form of Nick Walker.
The Arnold Classic, usually taking place in March, was held just two weeks before the Mr. Olympia. The Olympia itself is also happening at a later date this year due to the pandemic. What’s really notable here is that both of these major events are just two weeks apart. It will be interesting to see how this effects those who decided to compete in both the Arnold Classic and the Mr. Olympia.
The Arnold Classic 2021 only held four divisions all competing in one night. This differs from a typical year of the Arnold Classic – often holding eight divisions over the course of two nights. There was also no expo held nor the hundreds of other athletic events that usually take place – such as the Arnold Classic Strongman, powerlifting events, and much more. Luckily, there was a free live stream of the full pro bodybuilding event. You can still watch the replay in full for free – check it out here.
Arnold Schwarzenegger has already stated that the Arnold Classic will be back in full by 2022 back on its original schedule. Which means we’ll have a much shorter wait for next year’s big event.
Now that we’ve had some time to think over the outcomes from the event – here are our three biggest takeaways from the Arnold Classic 2021.
Nick Walker Has Solidified Himself As A Leading Competitor
Ever since Nick Walker exploded onto the scene in 2020, fans have been singing his praises as the next coming of Dorian Yates. But if we’re being honest, this kind of early hype happens at least once a year in some form or another. It’s just as likely that many of these young up-and-comers burn out quickly after an initial shot in the arm from a good competition.
Nick Walker show incredible promise in 2020, and he then encouraged more hype after his impressive showing at the New York Pro 2021. Still, it would all come down to the Arnold Classic and Mr. Olympia to see how he holds up against older icons currently competing in the sport.
With the Arnold Classic 2021, Nick Walker has proven that he is not just a flash in the pan. He has shown consistent improvements and his physique at the Arnold Classic was a continued step up over what we saw at the New York Pro. Upon first appearing for his individual routine during the pre-judging, it all became crystal clear. He showcased the kind of size and conditioning that required no comparison rounds – the world knew that he was truly a force to be reckoned with.
Later going up against the others during comparison rounds further proved it. While there were many top tier athletes who dropped out from this competition (more on this later), Walker was up against many other up-and-coming athletes with hype. Walker proved that he was a notch above other hyped athletes like Iain Valliere and Justin Rodriguez. He’s truly pulled in front of the pack.
Some may say he always was ahead – and they’re right – but consistency is what matters. This win has proven he can stay consistent even under big pressure. After winning the Arnold Classic, Walker told Cicherillo that he expects to place in the top 5 at Mr. Olympia. This would usually be a cocky claim for such a young athlete. But this time – we believe him.
Arnold Schwarzenegger Is Still Unhappy With Men’s Open Physiques
One notable aspect of this year’s Arnold Classic 2021 was the announcement that Arnold Schwarzenegger himself would provide some sort of commentary. It wasn’t clear just how detailed this would be before the show. Luckily, it turned out that he provided commentary throughout the full men’s division pre-judging and final rounds. It was a pure joy to see Schwarzenegger directly comment on specific athletes, routines, and comparisons throughout the entire broadcast.
His continued presence also made one thing crystal clear – Arnold Schwarzenegger far prefers Classic Physique to Men’s Open. During both the pre-judging and finals, Schwarzenegger made multiple comments about his distaste for the stomachs of Men’s Open. He even directly references PED use (though just calling it “stuff”) as a cause for distended stomachs.
While the Men’s Open were on stage, Schwarzenegger would make calm but critical comments about many of the athletes on stage. He would stress that an athlete is judged every second they are on stage – not just when they are in a mandator pose. He would often catch an athlete’s stomach loosening and distending in between poses. If Schwarzenegger can see it on camera, he argues, then so too can the judges.
Conversely, every time the Classic Physique competitors were on stage, Arnold Schwarzenegger had nothing but positive things to say. He would beam with pride at the physiques and the posing on display. He also compared them directly to Men’s Open multiple times. The ultimate takeaway was clear. Arnold Schwarzenegger still wants more change to the Men’s Open division.
The Pandemic Is Still Having A Major Effect On Pro Bodybuilding
It’s fantastic that the IFBB and NPC alongside Arnold Schwarzenegger were able to provide the Arnold Classic in some capacity this year. That being said, it’s obvious that the pandemic is still creating a sort of asterisk next to these big shows. In the lead up to the Arnold Classic 2021, there were two major Men’s Open athletes due to travel issues directly related to the pandemic.
William Bonac, the returning Arnold Classic champion, had to bow out just days before the show. While the details were never explicitly stated – it was confirmed that he was held up by surprise travel problems due to the pandemic. Problems he didn’t foresee coming that forced his hand to drop out last minute.
Lionel Beyeke, another strong competitor, announced dropping out as well. Though he knew a bit sooner (by about a week) than Bonac. Beyeke’s withdrawal was also directly related to travel issues caused by the pandemic.
The 2021 pro bodybuilding season has seemed less marred by the pandemic. Most shows went off without a hitch compared to 2020. But it must be noted many of these shows were local – requiring less international travel. Yes, some international athletes have traveled with no issue. But when the bigger shows come around, a higher volume of international competitors are brought out. This leads to the inevitable travel issues due to the Delta variant of COVID-19 still causing travel restrictions.
Nick Walker’s Arnold Classic 2021 win was fantastic. But it would have been even more fantastic if he had managed to win against returning champion (and top 5 Olympia athlete) William Bonac. It would have given even more credence to our first segment in this article. Until the pandemic ends, we will continue to have these “what if” conversations in our head.
It should be noted that many major international pro bodybuilders have already arrived in the states for the Mr. Olympia. So the likes of Big Ramy and Hadi Choopan will be present in two weeks without issue. Hopefully, there will be no sudden drop offs within the next two weeks. Also hopefully, athletes like William Bonac will have their issues settled to appear at the Mr. Olympia in October.
Wrap Up
The Arnold Classic is a standout competition that is rivaled only by the Mr. Olympia. It’s a watershed moment each year that helps us determine the current quality and standing of pro bodybuilding. There’s no doubt that 2021’s event was electrifying. But it was also a reminder of how things are not truly back to normal.
You can recap our entire coverage of the Arnold Classic 2021, including pre-judging analysis, color commentary, and result reports, by heading over to our official Arnold Classic coverage page right here.
*Header image courtesy of W. Wittman Photography
Arnold Classic 2021 Full Results & Winners
Nick Walker wins Men’s Open at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Nick Walker who wins the crown in the Men’s Open. Walker takes home the title in his debut in the competition.
The Men’s Open division was hit hard with some of the top names dropping out for different reasons. This did not take anything away from the event as some of the top competitors in the world put on a show during the finals.
Prior to the results being announced, the Ed Corney Most Muscular Award was given to Nick Walker. For the second-straight year, Sergio Oliva Jr. took home the Franco Columbu Best Posing Routine Award.
The full results have been announced. Check out our full breakdown of each division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Men’s Open Results
First Place – Nick Walker
Second Place – Iain Valliere
Third Place – Steve Kuclo
Fourth Place – Justin Rodriguez
Fifth Place – Akim Williams
Sixth Place – Sergio Oliva Jr.
Arnold Classic 2021 Classic Physique Results
First Place – Terrence Ruffin
Second Place – Alex Cambronero
Third Place – Logan Franklin
Fourth Place – Courage Opara
Fifth Place – Bryan Jones
Sixth Place – Fabian Mayr
Arnold Classic 2021 Bikini Results
First Place – Jennifer Dorie
Second Place – Elisa Pecini
Third Place – Lauralie Chapados
Fourth Place – Ashley Kaltwasser
Fifth Place – Romina Basualdo
Sixth Place – Breena Martinez
Arnold Classic 2021 Fitness Results
First Place – Missy Truscott
Second Place – Oksana Grishina
Third Place – Ariel Khadr
Fourth Place – Jaclyn Baker
Fifth Place – Aurika Tyrgale
Sixth Place – Darrian Borrello
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Classic 2021 Bikini Results
Jennifer Dorie wins Bikini at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Jennifer Dorie who wins the crown in the Bikini division.
This might have been one of the deepest Bikini finals at this event in years. Dorieand Lauralie Chapados headlined the event, along with Ashley Kaltwasser, who is a two-time winner at this event. Elisa Pecini returned as the reigning champion and made an impact during prejudging as well.
The full results have been announced. Check out our full breakdown of the Bikini division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Bikini Results
First Place – Jennifer Dorie
Second Place – Elisa Pecini
Third Place – Lauralie Chapados
Fourth Place – Ashley Kaltwasser
Fifth Place – Romina Basualdo
Sixth Place – Breena Martinez
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Classic 2021 Classic Physique Results
Terrence Ruffin wins Classic Physique at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Terrence Ruffin who wins the crown in the Classic Physique division. This is Ruffin’s first win at the Arnold Classic after finishing second in 2020.
The Classic Physique division was extremely deep at this year’s Arnold Classic. The top two finishers from last year returned, in Ruffin and Alex Cambronero. This also included some newcomers looking to make an impact. Bryan Jones and Peter Molnar led the way for the newcomers, along with Logan Franklin, who has competed at the Arnold Classic in the Men’s Physique division previously.
The best poser award was also introduced to the Classic Physique division this year and the inaugural winner was Logan Franklin.
The full results have been announced. Check out our full breakdown of the Classic Physique division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Classic Physique Results
First Place – Terrence Ruffin
Second Place – Alex Cambronero
Third Place – Logan Franklin
Fourth Place – Courage Opara
Fifth Place – Bryan Jones
Sixth Place – Fabian Mayr
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Classic 2021 Fitness International Results
Missy Truscott wins Fitness at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Missy Truscott who wins the crown in the Fitness division. This is her second-straight victory at the Arnold Classic.
Fitness featured eight of the top competitors in the world, such as Truscott and Ariel Khadr. This was a competition that went right into the night portion with the race being close for the top spot. The prejudging round set up the finals in a big way and it did not disappoint.
The full results have been announced. Check out our full breakdown of the Fitness division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Fitness Results
First Place – Missy Truscott
Second Place – Oksana Grishina
Third Place – Ariel Khadr
Fourth Place – Jaclyn Baker
Fifth Place – Aurika Tyrgale
Sixth Place – Darrian Borrello
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Ronnie Coleman Receives Arnold Classic Lifetime Achievement Award
Ronnie Coleman receives the Arnold Classic Lifetime Achievement Award.
Each year at the Arnold Classic, an individual in the bodybuilding and fitness industry is selected for the lifetime achievement award. This award is to commemorate an individual who contributed to the sport of bodybuilding throughout their life and career. During the Arnold Classic 2021 finals broadcast, Ronnie Coleman received the lifetime achievement award.
Presented by Arnold Schwarzenegger himself, it was spectacular to see two massive legends of bodybuilding share the stage together. The announcement came during the Arnold Classic 2021 finals and included a special video segment recapping his life, career, and legacy. Ronnie Coleman requires truly no introduction – best known as one of only two 8x Mr. Olympia champions. The most Olympia victories in the history of the sport only tied by Lee Haney.
Beyond his record setting eight Mr. Olympia wins, Ronnie Coleman is a bodybuilding icon. He single handedly changed the entire direction of the sport. His massive frame and insane conditioning redefined the term “mass monster.” Ever since Coleman’s reign in pro bodybuilding – each following generation of competitors have tried to chase that massive size. Coleman raised the bar and changed what was possible with the human body.
Ronnie Coleman’s journey was chronicled in the 2018 documentary film – Ronnie Coleman: The King. It followed his childhood, bodybuilding rise to success, and life post retirement. More specifically, he tracked his post retirement injuries and surgeries – including multiple spinal and hip surgeries. Due to his intense training and massive size, he has suffered many complications in his later life. Despite this, he has repeatedly claimed to have no regrets.
Upon receiving the Arnold Classic Lifetime Achievement Award, Ronnie Coleman thanked his wife and eight kids. He also thanked his mother – and became slightly teary eyed upon reflecting on the love and support he received from his mother, wife, and family. He also recounted his multiple surgeries post retirement – confidently claiming, “I’m still here.” He also stated that, in his opinion, the Arnold Classic is the greatest bodybuilding competition in the world.
“This is one of the greatest awards I’ve ever received,” Ronnie Coleman stated at the end of speech. This includes his eight Mr. Olympia titles. He then quickly became emotional again, gasping for air as he teared up. A truly exceptional moment fitting for one of the most successful, legendary, and talented pro bodybuilders ever in the history of the sport.
“Momma, we got ourselves a lifetime achievement award,” he uttered finally. There will perhaps never again be a bodybuilder as significant as Ronnie Coleman. The Arnold Classic Lifetime Achievement Award was long overdue.
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!