Tag: Bodybuilding
George Farah Returns Full Interview | Formerly Training Big Ramy, Phil Heath Comeback Opinion, & More
It’s been over a year since we last were able to connect with legendary bodybuilding trainer George Farah. We felt it was long overdue – so we invited him back to speak with us about the latest events in pro bodybuilding. This includes his take on the biggest shows and new champions crowned in 2020 – and what he expects for the remainder of 2021.That’s why in our follow up full length interview with George Farah – we dive into the Olympia 2020 and Big Ramy’s victory. Farah had previously trained Ramy so it was interesting to get his opinion now as an outsider looking in.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with George Farah. We are now releasing the full length interview. Beyond our discussion about the Olympia and Big Ramy, other topics include – Farah’s honest opinion on Phil Heath’s comeback, the biggest mistake bodybuilders make cutting weight, and more!
Listen To Our Mike O’Hearn Interview On The Generation Iron Podcast
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Listen to the full Mike O’Hearn interview here:
George Farah was Big Ramy’s on and off coach over the past few years of Big Ramy’s career. But like many other coaches along the way – Ramy refused to stay put. With each passing Olympia he didn’t win, Ramy tried out different coaches to find the best fit for victory. He found himself returning to Farah a few times during this period.
George Farah holds no ill will towards Big Ramy for these changes. “We are adults,” he claims in our interview. Farah understands that an athlete will ultimately do what he thinks is best for his career. While Farah enjoyed his time training Ramy – especially because of his potential – Farah understood that Ramy had to find his own path.
That being said, George Farah was extremely happy for Big Ramy to win the Mr. Olympia in 2020. He knew for years that if Ramy could get on point, he would be unstoppable. He still believes that now. Though he admits that anything can happen and it remains to be seen if Ramy will return on point again or continue his rollercoaster up and down career. Farah hopes to see him remain champion in the future.
We also asked George Farah why he thinks Big Ramy changed coaches so often throughout his career. As we briefly mentioned above, Farah thinks that Ramy needed to find his own path. He was hungry to win – and wanted to try out all options to see what worked best.
While George Farah is not angry about Big Ramy leaving him as a coach, he does admit that he finds himself somewhat sad. This is partially due to the fact that Farah finds Ramy to have one of the biggest hearts in bodybuilding. But it’s also because Farah strongly believes that he could have gotten Ramy the Mr. Olympia title sooner.
Farah made a point to mention that Heath is still one of the greatest of modern bodybuilding. In fact, his physique was still impressive compared to most on stage. That’s why ultimately, George Farah 100% agrees with the final score given to Heath.
shape during the off season. While bulking and cutting is a typical cycle for competitive bodybuilders – the bulking phase should not get too out of control in order to avoid HGH bubble gut and abdonimal distention. Farah holds nothing back when explaining this during our interview:
“WHATEVER YOU’RE DOING, YOU’RE STILL GOING TO LOSE MUSCLE WHEN YOU DIET DOWN. ESPECIALLY IF YOU GAIN A LOT OF FAT. THAT’S WHY I TELL PEOPLE, LISTEN, DON’T CALL YOURSELF A BODYBUILDER IF YOU DON’T HAVE YOUR ABS IN THE OFF SEASON.”
George Farah goes on to say how he “never understands” how bodybuilders are so shocked when they start cutting and end up losing much more weight than expected. This is because they put on more fat than they think – and unfortunately – muscle is always lost as well during this process.
That’s why a dirty bulk is often frowned upon by serious competitive bodybuilders. Dirty bulk is when you eat any kind of unhealthy food simply to build weight while you are pumping up muscle in the gym. A clean bulk relies on healthier foods so that you have less fat during the bulking phase.
Wrap Up
George Farah provides a unique insight into the world of bodybuilding. A sort of insider breakdown of physiques, training, and nutrition. There are far many more topics we discussed in our hour plus interview that could be vital for anyone looking for insight into optimizing bodybuilding training. So make sure to watch our latest full length GI Exclusive interview with George Farah above!
Lee Labrada Believes Son, Hunter, Is Destined To Win Olympia
Lee Labrada has some high hopes and belief in his son, Hunter, moving forward.
Lee Labrada knows a thing or two about the sport of bodybuilding. When he predicts great things for his son, Hunter, it might go beyond the normal father-son belief.
On Muscle & Fitness’ “The Menace Podcast” hosted by Dennis James, Lee said that he believes Hunter is destined to be a champion at the Olympia. With how his career has begun, Hunter has a good chance to earn the highest honor.
“I do see a Mr. Olympia win in his future,” Lee Labrada said.
“I would love for him to win the Mr. Olympia. I’ve told him before ‘Hunter, you’re going to finish what I started. You’re going to be Mr. Olympia one day.’”
Lee Labrada has 13 victories in professional bodybuilding competitions. This includes being named Mr. Universe in 1985. He has a successful history at the Olympia where he finished in the top four for seven-straight years — including two second-place finishes. He has spoken highly of his son and it seems to be paying off.
Hunter Labrada won the 2020 Tampa Pro and earned qualification to the Olympia, where he finished eighth. He earned his second major victory at the 2021 Chicago Pro and is prepared to compete at the biggest event of the year for the second-straight year. Labrada has a chance to finish even higher this time around.
There is a bright future in the sport of bodybuilding for Labrada but it did not almost come to be as his father wanted him to focus on football.
“He told me ‘Dad, I don’t want to play football anymore,” Lee Labrada said. “It’s just not in my heart.’ I tried to keep him in football. I wanted him to have the college football experience,” he admitted. “He said, ‘My heart’s not in it. If my heart’s not in it, I’m not going to give it 100 percent, and if I don’t give it 100 percent, I stand a risk of getting hurt. This isn’t a sport you play that you hold back. If I get hurt, I’m not going to be able to pursue my dream of being a professional bodybuilder.’ I go, ‘ok.’”
With his size, it is not surprising that Hunter Labrada was a football player. He seems to have made the right choice when looking at his physique on stage against some of the tp competitors in the world. There is definitely a bright future for Labrada and that could continue with an Olympia title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Ultimate At-Home Barbell Workouts
The Only Training Tool You Need To Build Strength
The barbell is the ultimate strength training tool. There is a good reason why the strongest men on earth predominantly use barbells in their workouts.
Barbells are highly versatile yet simple pieces of equipment that allow you to perform a vast number of upper and lower body resistance exercises.
Furthermore, when it comes to free weights, there is no other piece of kit that allows you to lift as heavy as the barbell. This makes them an ideal piece of equipment for building serious strength at home.
This article will provide an at-home barbell only training program and guidelines to help you to make the most optimal progress possible.
The Barbell Only Workout
As the name suggests, the following training program utilizes the barbell only. You will not need any other piece of training equipment other than the barbell and weight plates.
The following section firstly provides information on training structure before moving on to detail the individual barbell workouts.
Training Structure
The barbell training plan is a three-day plan with the option of an additional accessory session.It follows a traditional split with a leg workout, chest and triceps workout, and a back and biceps workout to complete.The purpose of the accessory session is to increase total weekly training volume and is more speed focused.
This session is non-compulsory. If you are feeling fatigued from the other sessions, you may wish to skip the accessory session.
While the training structure can be adjusted to suit your lifestyle and preferences, the following table maps out the ideal weekly structure:
Day
Training
Monday
Legs
Tuesday
Off
Wednesday
Chest, Triceps, and Abs
Thursday
Off
Friday
Back and Biceps
Saturday
Accessory Day
Sunday
Off
Session One – Legs
Exercise
Training Volume (Sets x Reps)
Back Squat
4 x 8
Walking Lunge
3 x 20
Stiff Leg Deadlift
2 x 15
Standing Calf Raise
3 x 12
Front Squat
3 x 10
Farmers Walk
3 x 30 seconds
The primary exercise in this workout is the back squat. There are few exercises that compare to the squat for leg development.However, although the exercise does place a great demand on the quads and glutes, it also requires a great amount of work from the core muscles.
Walking lunges are an excellent unilateral (single-limbed) strengthening exercise. Although both feet are in contact with the ground during this exercise, the front leg does the majority of the work.
During the walking lunge, it is imperative that you keep the chest up and core engaged to enhance balance and stability.
While the squat and lunge place a great emphasis on anterior (front) muscles, the stiff leg deadlift highly activates the posterior muscles such as the hamstrings, glutes, and low back.
The standing calf raise which is an isolation exercise that specifically targets the calf muscles. To maximize range of motion, place the front of the feet on an elevated surface.
In terms of total weight lifted, front squats will not allow you to lift as heavy as back squats, however, they do place a greater demand on the quadriceps, core strength, and mobility.Finally, to perform the farmers walk, simply pinch two weight plates in each hand and walk. This exercise specifically develops core and grip strength.
Session Two – Chest, Triceps, and Abs
Exercise
Training Volume (Sets x Reps)
Bench Press
3 x 15
Incline Bench Press
3 x 8
Close Grip Bench Press
2 x 20
Seated Military Press
4 x 12
Tricep Skullcrushers
3 x 10
Barbell Rollout
2 x 20
The bench press is the ultimate chest developer which explains why this session begins with three bench press variations.Out of all of the variations, the conventional bench press will allow you to lift the most weight and maximize strength progress.Moving on to the incline press which particularly targets the upper portion of the pectorals (chest) and the anterior deltoids (shoulder).
Shifting your grip influences muscle activation. Typically, a wider grip places more stress on the pecs while a narrower grip hits the triceps (arms) more.
Therefore, the purpose of the narrow bench press is to develop tricep strength and size.
The military press is a challenging exercise that will continue to work the chest, shoulders, and triceps. Performing it from a seated position negates the involvement of the lower body muscles.
Skullcrushers are an isolation exercise that targets the triceps and can lead to significant improvements in arm strength and size.
This session finishes with the barbell rollout which is undoubtedly one of the most challenging but highly effective core exercises that can be performed.
Session Three – Back and Biceps
Exercise
Training Volume
Deadlift
4 x 8
Bent Over Row
3 x 12
Pendlay Row
3 x 8
Shrugs
4 x 15
Bicep Curl
3 x 15
Reverse Grip Bicep Curl
3 x 15
As with squats, the deadlift is a supreme exercise that works the entire posterior chain and the core. It is a particularly effective developer of the back which explains it’s inclusion in this session.Moving on to bent over rows which target the latissimus dorsi which are the powerful, wing-like muscles found in the back.Next, you are to complete the Pendlay row. This is similar to the bent row, however, instead of holding the bar in a suspended position, the bar is pulled from and returns to the floor with each rep.
The Pendlay row requires a greater level of mobility but will allow you to work on explosive power more so than the bent over row.Shrugs are a heavy accessory exercise that particularly works the trapezius muscles. These are the distinctive muscles that are located either side of the neck.You’ll finish this session by completing two bicep-focused exercises – the conventional bicep curl and a reverse grip curl.
Because curls are a single-joint movement, both of these exercises highly activate the biceps. The reverse grip also places a great demand on forearm extensors and grip strength.
Session Four – Accessory Day
Exercise
Training Volume
Sit-ups
2 x 20
Plank
2 x 45 seconds
Upright Row
3 x 12
Front Raise
3 x 15
Snatch Grip Deadlift
2 x 15
As highlighted, this accessory day is non-compulsory, however, performing it regularly will facilitate a faster improvement in strength.The session begins with some core work – sit-ups and planks. While these are perhaps not the most exciting exercises, they are undoubtedly effective developers of the core muscles, specifically the abdominals.
Moving on next to the upright row which is an efficient developer of the shoulders and the upper back. With this one, ensure you keep the barbell tight to the body as you vertically row.Another highly effective isolation exercise is the front raise. This particularly targets the shoulders while also demanding a great deal of core strength and stability.The session concludes with a deadlift variation known as snatch grip deadlift. This refers to the extremely wide grip assumed during the Olympic lift, the snatch.Having an extremely wide grip on the bar places more demand on the upper back musculature and grip.
Optimizing Your Progress
There are a number of areas that you should prioritize in order to make the best progress with your training. This section will highlight four key aspects to focus on.
Technique
One of the most common mistakes that you’re likely to see with barbell-based training is either rushing the movement or overloading the bar.
Both of these mistakes tend to cause exercise technique to break down. Not only does this reduce the effectiveness of the exercise, it may also increase the chance of sustaining an injury.
Therefore, take your time with each exercise and prioritize technique first as this will ensure that you are performing the exercise safely and effectively.
If any of the aforementioned exercises are new to you, avoid the temptation to immediately lift heavy. Instead, spend the first couple of weeks with light weight to allow the nervous system to get to grips with the movement patterns and gradually add weight from there.
Progressive Overload
Regardless of whether you are a beginner or an advanced lifter, progressive overload is a principle that must be applied to your training if you want to improve.
Progressive overload involves gradually increasing the training intensity of your workouts over time. The simplest way to do this is to gradually add weight to the barbell.Strength training places a stimulus on the body that forces it to adapt and improve. However, as the body becomes more familiar with this stimulus, adaptations will slow and cease.
By consistently applying progressive overload to your training, the training stimulus changes which continually forces the body to adapt (1).
Nutrition
While physical training is of great importance and can have an array of benefits, eating well is of equal importance.
Firstly, ensure that you are consuming the right number of calories per day for your training goal. If you are looking to increase muscular strength and size, you may need to up your calorie intake.
Ensure you are consuming enough protein every day. Protein plays a key role in post-workout recovery and consequently influences improvements in muscle growth and strength (2).It is also important that you eat a wide range of fruits and vegetables to optimize health and function.
Tracking
If you want to ensure that you are progressing at the correct rate, it’s vital to track each training session and your nutrition.
Studies have consistently shown that those who track make better progress than those who don’t (3).Although you have the workouts already scheduled, the weights that you use for each exercise are not prescribed.Therefore, you will need to keep a log of the weight that you use for each exercise. As the weeks progress, gradually add weight to each lift and log your progressions.
In terms of nutrition, if you are upping your calorie intake to maximize muscle growth, tracking your daily calorie intake will ensure you are consuming the right amount.
Final Word
There are many different strength training methods to choose from, however, few can compare to barbell training.By following the barbell only training program and guidelines outlined in this article, it is possible to make significant advancements in both strength and physique.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/ Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/ Carbone, John W.; Pasiakos, Stefan M. (2019-05-22). “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit”. Nutrients. 11 (5). doi:10.3390/nu11051136. ISSN 2072-6643. PMC 6566799. PMID 31121843.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/ Ingels, John Spencer; Misra, Ranjita; Stewart, Jonathan; Lucke-Wold, Brandon; Shawley-Brzoska, Samantha (2017). “The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time”. Journal of Diabetes Research. 2017. doi:10.1155/2017/6951495. ISSN 2314-6745. PMC 5568610. PMID 28852651.
Hany Rambod: Phil Heath Will Not Compete In 2021 Olympia
Phil Heath will not be present at the 2021 Olympia, confirmed by his coach Hany Rambod.
Phil Heath is one of the best bodybuilders to ever step on stage. He is a seven-time champion at the Olympia but will not seek win No. 8 — at least not in 2021.
On his podcast, “The Truth With Hany Rambod,” the legendary coach confirmed that Heath will not participate in the 2021 Olympia. Rambod was asked flat out if Heath was doing the Olympia and Rambod’s response was simple.
“Phil Heath — seven-time Mr. Olympia — is not doing the 2021 Mr. Olympia. Bottom line…because he doesn’t need to.”
Rambod made sure to highlight that Heath never pulled out of the Olympia lineup. Instead, there was no intention for him to do it at all. Rambod continued by explaining that Heath will be revealing some information soon about other projects that he is working on. Does Rambod believe that Heath could perform well at the Olympia? That is a different question entirely.
“Phil is very dangerous if he decides to do something. He’s a threat to any show he does.”
Phil Heath is tied with Arnold Schwarzenegger for second all-time with seven Olympia victories. Heath’s victories were consecutive from 2011-2017 making him one of three competitors to ever win seven in a row — along with Lee Haney and Ronnie Coleman. Heath trails only Haney and Coleman, who have both won eight Olympia titles in their careers.
Heath placed second at the Olympia back in 2018 and returned in 2020. He finished third behind the likes of Big Ramy and Brandon Curry. It will be interesting to see if the 41-year-old Heath decides to return to the Olympia stage and earn that eighth victory.
It is unknown when Heath will step on stage again or if he will ever decide to compete again. If he does, like Rambod said, he will be a force and a tough competitor to beat.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Arnold Classic 2021 Preview: Classic Physique Lineup Breakdown and Predictions
Who are the names to watch for in the Arnold Classic 2021?
The Arnold Classic 2021 is just days away. It will take place on Saturday in Columbus, OH after being pushed back due to COVID-19. There are four total divisions that will be on display during the event — Men’s Open, Classic Physique, Fitness, and Bikini.
This is an extremely deep list of competitors this year. The Olympia is the biggest even of the year and this lineup seems like one that belongs on that stage. There are some heavy-hitters prepared to make their Arnold Classic debut and that makes for an incredible showing from some newcomers looking to make an impact.
When looking at the competitors list, there are many different ways to go when making predictions. Let’s take a look at the full list and see how the event could play out on Saturday night.
Arnold Classic Classic Physique
Alex Cambronero
Jarek Crew
Logan Franklin
Bryan Jones
Fabian Mayr
Peter Molnar
Courage Opara
Terrence Ruffin
Tony Taveras
Dani Younan
Alex Cambronero
Alex Cambronero returns to the Arnold Classic as the reigning champion from 2020 in Classic Physique. He clearly has the makings of what it takes to win and the experience necessary to get it done. It is difficult to go back-to-back on stage and Cambronero will have that chance this year. Cambronero certainly has what is takes but the prediction is tough to make. He will be part of the first callout and anything can happen from there.
Jarek Crew
Jarek Crew was last seen finishing second at the Chicago Pro this year. Crew could be a dark-horse contender coming into the weekend and this has showed during some social media updates. It is difficult for newcomers to make an impact in their first Arnold Classic but that is what we could see from Crew on Saturday.
Logan Franklin
When thinking about the list of competitors that can win this competition, Logan Franklin has to be mentioned. He is a talented competitor and has been working on filling out his physique. He has some more size that can be put on which means he will be even better when this happens. Franklin’s placing will depend on his conditioning on Saturday. He finished second at the Texas Pro when he had a chance to take home the prize. If there is a better version out there, Franklin can find it and potentially have a chance to win the event.
Bryan Jones
Bryan Jones looks like a competitor that can potentially compete in the Men’s Open division. He has incredible size in his upper body. Jones has shoulders and arms that pop along with incredible lats. What makes Jones classic is his small waist. He has the perfect physique for this division and he has a chance to be a name to watch moving forward. It would not be surprising to see Jones win this event and even take home an Olympia title in the future.
Fabian Mayr
Fabian Mayr earned automatic qualification to this event after winning the 2020 Arnold Amateur Classic Physique. Now, he will have a chance to see how he stacks up against some of the best in the world. Mayr brings the necessary size and cut needed to compete in this event. This will be the first of what could be many appearances in the Arnold Classic for Mayr.
Peter Molnar
One of the most intriguing names in the division will be Peter Molnar. He is a relatively unknown competitor despite earning qualification to this year’s Olympia. The body of work is small but Molnar has the perfect physique for this division. There is a bright future ahead and it will be interesting to see if he can burst onto the scene a bit ahead of schedule. He will have the chance to do just that in his first Arnold Classic appearance on Saturday.
Courage Opara
Courage Opara has not been on the Arnold Classic stage since 2019, where he picked up his second-straight third-place finish. In 2020, Opara won the Battle of Texas Pro Classic Physique and will look to get back on stage at an event that he is comfortable in. The judges like what Opara brings to the table and that is clear with two top-three finishes. In a stacked lineup like this, it will be interesting to see if Opara can remain near the top.
Terrence Ruffin
Terrence Ruffin finished second to Cambronero during the 2020 Arnold Classic. He has made tremendous strides over the last few weeks and it looking competition ready. Another aspect that Ruffin has on his belt is his ability to pose. Ruffin might be the best poser in this division and this is something that is held in high regard at the Arnold Classic. Is there a favorite to win this show? With this lineup, it is hard to predict but Ruffin could be at the top of the list.
Tony Taveras
Tony Taveras has been making great strides preparing for the Arnold Classic. This is his first appearance and will be part of a lineup that will put on a great show. Taveras brings a lot to the table and we saw that on display during the Europa Dallas — where he finished in first place. Taveras will have to bring his best on Saturday if he wants to have a chance at finishing in the upper half.
Dani Younan
Dani Younan is returning to the Arnold Classic stage for the first time since 2018 — when he placed sixth. This year, Younan will display an improved physique with greater size and tightness. Younan’s placing will all depend on how the judges fix height into the equation. Younan is a shorter competitor which makes him more compact. This is not a knock on his physique because he will come into Saturday with high expectations. It would not be surprising to see Younan finish in the top five.
Who will win Classic Physique at the Arnold Classic 2021? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Mr. America Competitor Series: Brandon Wadas
Get to know Brandon Wadas as he prepares for the upcoming Mr. America competition.
Brandon Wadas is from Merrillville, Indiana, located in northwest Indiana near Chicago. As a child, he played baseball from the ages of 4-18. A fairly athletic child, he was never huge, but instead relatively lean. He began lifting at age 13 to build strength and size for baseball, and up until 18-years old, Brandon was set on a baseball career.
But once that career ended at 18, Brandon switched gears to bodybuilding. This journey started when his dad came across an ad in the local paper. It was advertising a bodybuilding show at a local high school. Knowing his son enjoyed working out, and knowing his dedication with whatever he did, Brandon’s father pushed him to give it a try and check it out. Brandon, truly competitive by nature, wasn’t about to show up and not fully embrace the challenge. He crash dieted for three weeks and made his appearance at the local show. The rest is history.
Brandon is an extremely competitive person in everything he does. Whether it be a friendly baseball game, pick-up basketball, or ping pong with friends, he always wants to win. That drive has taken him a long way and he throws everything he can into it to come out on top.
Training & Nutrition Routines
Training
When it comes to training, Brandon has always based it on progressive overload, which is adding more weight or reps over time. But an unfortunate bicep tear recently has changed the course of his exercises, as well as his intensity in order to work around his injury. For right now, his exercises are mostly cable related which allows him special isolation to take pressure off the torn bicep. The benefit is that he can still train shoulders, chest, and back.
With this injury, his general intensity has gone down to give him time to heal, so he did implement some cardio in between his first few shows to get his conditioning on point. For Brandon, cardio is a fat loss tool with his main focus being strength training. For the level he is at, he trains 6 days a week with one rest day, training each muscle group twice per week.
Nutrition
Blessed with a fairly high metabolism, Brandon’s diet is a bit different compared to other bodybuilders since he can get away with certain foods others cannot. For Brandon, fueling his body properly works to maximize performance and recovery and depriving yourself of those vital nutrients can lead to muscle loss which you just don’t want. Believe it or not, for his pre-workout meal Brandon enjoys a BBQ chicken sandwich, pretzels, and 3 cookies. While this isn’t every meal, it gives him the carbs he needs to fuel his workouts.
Over the years, Brandon’s regimen has changed and increased slowly. Starting out, he didn’t take anything, but now that he has been bodybuilding for a decade, he uses Core Nutritionals for all his supplements to really power his health and performance. During contest prep, Brandon uses a multivitamin, joint support, pre-workout, BCAAs, natural testosterone booster, DGA’s, protein powder, HMB, and the occasional fat burner and sleep aid if he feels it necessary. Being a drug tested athlete, everything is up to WADA standards and along with a good diet and training routine, Brandon sees the results he wants most.
Competition & Preparation
Brandon has been preparing for this event since February of this year and is ready to take Mr. America head on. In the days leading up to the contest, he will start to focus on recovery due to the hard months of training. Unlike some, he will increase his food intake and decrease cardio to really give a more full look on stage. The last few days of prep will see plenty of carbs, lots of water, and the assurance that his sodium levels are higher.
Being the competitive athlete that he is, Brandon wants to win. But more importantly, he wants to be an example for other natural bodybuilders out there, setting the right example that you don’t need harmful substances to accomplish your goals. Brandon takes inspiration from Phillip Ricardo Jr. and Doug Miller and hopes to be same for younger aspiring natural bodybuilders.
With Mr. America being a drug tested competition, and one with a long and storied history, Brandon knew he had to compete. As the event approaches, there is of course a certain level of nervousness but having 10 years of experience under his belt, he is more than ready to take this contest on. The nerves for Brandon are good because it stops any complacency from setting in and really makes him focus on giving it his all. While this is Brandon’s first Mr. America competition, it will definitely not be his last.
Placing 1st and 2nd in his most recent competitions, Brandon enters Mr. America looking for another win to round out his year. Despite his desire to compete in a few more shows after Mr. America, he will undergo surgery the week after Mr. America to handle any issues related to his bicep tear.
When he is not bodybuilding, Brandon loves spending time with his family. Helping his wife with her business and shooting YouTube videos keeps him involved professionally, but outside of that, he loves being around them and having fun. He is expecting another child with his wife and will be doing a live gender reveal at Mr. America! So congratulations are in order after what will be an amazing event for Brandon Wadas.
Important Mr. America Information
Mr. America will be held October 8-10 in Atlantic City, New Jersey with the final ceremony being held on October 9. With everything going on, the health and safety of everyone involved is of the top priority and event organizers have worked diligently and incredibly hard to make sure this event runs as smoothly as possible. Generation Iron will be covering this event and it will also be broadcast on CBS Sports Network at a later date. Generation Iron will provide updates on the CBS Sports Broadcast as these updates become available.
Check out Mr. America’s website here for more information on this historic and amazing event!
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 Brandon Wadas
INTERVIEW: Robert Timms Opens Up About His Previous Battle With Cancer
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Robert Timms looks back at his experience battling cancer that could have took away his leg.
Robert Timms is a pro Classic Physique competitor that is looking to be a real threat in upcoming competitions. But his entire bodybuilding future was threatened when he was 21 years old due to a cancer diagnosis. Ultimately, he recovered – but the cancer found in his shin bone could have led to a full amputation of his leg worst case scenario. Thankfully this didn’t happen. In our latest GI Exclusive interview, Robert Timms recounts the experience of being diagnosed with cancer and the process of recovery.
In today’s world, cancer is seemingly everywhere. Nearly 1 in 3 people get cancer within their lifetime. Most likely, someone you know has had cancer or knows something who did. It’s a very scary disease that can cause significant suffering. Luckily, as we progress forward there have been serious progress towards more efficient cures and recoveries.
Robert Timms is a bodybuilder that had to face the grim reality of a cancer diagnosis at only 21 years old. He was already well on his way towards his bodybuilding goals when he noticed a sever pain in his shin. After a trial and error with doctors – it was discovered he had cancer in his shin bone. The worst case scenario of this situation would be to amputate his leg.
It was a very heavy diagnosis for anyone, let alone a young 21 year old man. In our recent video conversation, we talked with Robert Timms about the diagnosis and the process of recovery. Timms discusses the entire ordeal with optimism. He had survived the ordeal (with his leg in tact) and was able to continue his journey in bodybuilding.
Robert Timms is obviously thankful for modern medicine and his ability to fully recover. That being said, he was honest about the process and how it specifically affected him as a bodybuilder. Undergoing chemotherapy meant sidetracking his entire bodybuilding career. He lost a lot of weight and a lot of muscle. It set his progress back significantly.
Upon being in remission, Robert Timms slowly returned to training. It was a struggle at first. His body was still weak and not responding immediately to the training. But overtime he started to notice his old self come back. Soon he was fully back in action and ready to take on the Classic Physique division.
When it comes to something as seemingly insurmountable as cancer, Robert Timms had some advice for those dealing with the disease. While cancer can be very serious – he expressed the importance of being optimistic especially during this time in modern medicine.
“I think it was more so scary because I thought it was a death wish. But it’s not,” Robert Timms stated in our interview. He continued:
“My step sister right now, she has cancer… and she was broken. And I said, ‘Listen, you’re sick. There’s medicine. You’re going to be fine.’ Now when you think of it like that it makes it easier.”
You can watch Robert Timms recount his entire battle with cancer in our latest GI Exclusive interview segment above!
Victor Martinez’s Arnold Classic 2021 Predictions
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Victor Martinez breaks down the entire line up and makes predictions for the Arnold Classic 2021.
After a longer than usual wait, we are only a few days away from the Arnold Classic 2021! The event has been shortened to only one day with less divisions – but there are still some truly exceptional athletes to be excited about this weekend. That’s why we’ve turned to bodybuilding veteran Victor Martinez for his analysis of the line up. In our latest GI Exclusive interview, Victor Martinez shares his analysis and predictions for the Arnold Classic 2021.
This year’s Arnold Classic is a special one. In a last minute decision, the winner of this competition also qualifies for this year’s Mr. Olympia. This might sound normal in any other year – but with the event taking place only two weeks before the Mr. Olympia, it can create a last minute wild card for the event. On top of this, we have some truly exceptional athletes, both old and new, hungry to show their best physiques yet.
We connected with Generation Iron alum Victor Martinez over video chat to go over the entire line up and get his predictions and thoughts on the Arnold Classic 2021. This interview was recorded shortly before the recent reported news that Roelly Winklaar will not be competing. Victor believed that Winklaar had a high chance of success. Despite Winklaar likely not being present, Martinez breaks down some other truly promising athletes who can take the crown.
Victor Martinez first touches on Iain Valliere, who has been on a roll with multiple wins over the course of this season. Martinez sees a lot of promise in the competitor, but also claims to have never seen someone peak three times in a year. Let alone four (with Valliere also competing in the Olympia after this weekend’s Arnold Classic). This casts a slight shadow of doubt for how he’ll fair this weekend.
Martinez is also extremely optimistic about Akim Williams at the Arnold Classic 2021. Williams has been on an upward trajectory over the past two years. Victor Martinez had the opportunity to see Williams recently – and what he saw impressed him. Martinez has high hopes for Williams at this event. He places Akim Williams as a possible top 3 contender.
Victor Martinez also shines a light on Justin Rodriguez and Nick Walker – two powerhouse athletes that can do big damage this weekend. Both competitors have shown incredible physiques – but this will be their first time competing against a bigger crop of the best athletes in the world. Both competitors are still on the younger side. It will be interesting to see how they stand up against the rest of the line up at the Arnold Classic 2021.
Then there’s William Bonac returning to defend his title at the Arnold Classic 2021. Bonac has always been a fan favorite and top tier athlete. He’s inched his way close to winning a Mr. Olympia title as well – but has yet to claim the Sandow trophy. From Victor Martinez’s perspective, the biggest challenge Bonac faces is his overall size. He’s a smaller bodybuilder compared to many in Men’s Open. In his quest for perfect conditioning he cannot afford to lose anymore weight. This is what threw him off at the Olympia 2020. If Bonac can keep his weight in check while also crushing his conditioning – he is still the man to beat for first place.
Victor Martinez goes into detail about other top athletes such as Steve Kuclo, Hassan Mostafa, and others. You can see Martinez’s full predictions for the Arnold Classic in our latest GI Exclusive interview segment above!
Hadi Choopan Reveals Posing Routine Ahead Of 2021 Olympia
Hadi Choopan looks ready for the 2021 Olympia in recent video showing posing routine.
In the past, Hadi Choopan has not had an ideal amount of time to prepare for the Olympia because of difficulty with travel. This year, Choopan is showing that with the necessary amount of time, he will be ready to go. In a recent video on Facebook, Choopan is seen showing off a posing routine ahead of the biggest event of the year.
On a ‘Persian Wolf’ Facebook page, Choopan is looking massive during a posing routine.
In early September, Choopan arrived in the United States to compete in the Olympia. In 2020, Choopan arrived right before the competition and did not have ample time to prepare. This year, he had about six weeks to prepare and get everything in line. If this recent video is any indication, Choopan is ready to compete at the highest level.
In the video, Choopan is showing off his physique and incredible mass. His waist is looking small while his arms and legs look competition ready. Choopan has had success at the Olympia in recent years and has a chance to improve further.
In 2018, Choopan competed in the Olympia 212 and placed 16th. He went onto win the Asian Grand Prix 212 that year before transitioning to Men’s Bodybuilding. He won the Vancouver Pro in 2019 and this is where his Olympia success began. In 2019, Choopan placed third at the biggest event of the year and was fourth last year.
Despite not having necessary time to prepare, Choopan has been able to put on a strong performance over the years. Heading into this year’s Olympia, Choopan will have some expectations.
Hadi Chopin has been training with Hany Rambod, who has worked with some of the biggest names in the sport. This is an advantage as Choopan has not been able to compete since last year’s Olympia.
There is plenty to look forward to in Orlando this year and Choopan is one of the big names to watch heading into the event.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Master the Overhead Press
The Ultimate Shoulder Exercise for Size & Strength
The overhead press is well renowned as a strength and size builder, not just for the shoulder but for the chest, back, and core muscles too.There is no denying that it an impressive-looking exercise however, often those who are eager end up hurting themselves by overloading the bar.If you are unfamiliar with the overhead press, use the recommended exercise guide found in this article to allow you to gradually work up to a full overhead press.This article will also highlight an array of overhead press variations as well as providing detail on how to effectively perform the press.
Overhead Press Technique
To perform the overhead press, start by setting up a bar on a rack at shoulder height. Assuming a hip-width stance, use a shoulder-width grip on the bar and unrack.Before pressing the bar, squeeze the core muscles and the glutes to prevent the trunk and hips from moving. Push hard and drive the bar upward keeping it close to the face. Fully extend the elbows and finish with the bar directly overhead. Maintain a high chest and core brace as you reverse the movement and drop the bar back down to the upper chest.
Building up to Overhead Press
If you are a beginner or have never performed the overhead press previously, consider using the dumbbell seated overhead press first.For the dumbbell seated overhead press, start by setting a bench upright so that the upper back is firmly against the bench to prevent overarching.Using the seated version will reduce the demand on the core (1) and therefore allow you to focus more intently on the pressing movement.Dumbbells are an excellent tool when learning new exercises as they allow for greater control and a fuller range of motion.
Practicing the seated dumbbell overhead press will allow the nervous system to adapt and get to grips with the movement patterns required for the overhead press. Additionally, it will build a base level of strength first to suitably prepare you for progressing onto the barbell overhead press.After mastering the seated dumbbell overhead press, progress onto a standing dumbbell overhead press which will increase the need for stability and demand on the core muscles (2).Once you feel competent with the standing dumbbell overhead press, it’s time to move onto the barbell overhead press.
Overhead Press Coaching Points
When performing the overhead press, keep the following 4 coaching points in mind to allow you to complete reps efficiently.
1) Use a Shoulder-Width Grip
Using a grip that is too wide can adversely impact your pressing ability and cause you to lift less weight.Ideally, you should use a shoulder-width grip on the bar and look to keep the elbows tucked in so that they are directly under the wrists. This will put you in the most optimal position to press from.
2) Keep the Wrists Mobile
To allow for a solid press, it is important that both wrists are mobile so that they can flex backward slightly when holding the bar.If you can get the wrists in the correct position, the pressing motion will be much smoother. Good general mobility will also allow the elbows to slightly flare out during the upward drive.
3) Shoulder Blade Engagement
Prior to driving the bar up and overhead, ensure that you squeeze tightly between the shoulder blades.When pressing the bar upward, focus on powerfully engaging the shoulder muscles to initiate the movement. Also on the way back down, maintain tension through the shoulders to promote safety.
4) Adjust Head Position
The bar should start in contact with the upper chest. This means that when you press the bar, you will have to shift the head back to allow the bar to move straight up.Failing to do this may result in the bar catching you in the chin or the nose which is evidently something that you want to avoid.
5) Lift the Chest
Throughout the duration of the rep, it is crucial that the chest is lifted and kept high. This will keep the upper back strong and stable thus facilitating a more efficient press.Letting the chest drop can decrease shoulder stability and therefore may heighten the risk of experiencing a serious shoulder injury – especially if using a heavy load.
Overhead Press Variations
There are a number of overhead press variations which you may wish to use for a number of different reasons.For example, if you find the barbell overhead press too challenging you may wish to regress by selecting a slightly easier variation like the dumbbell overhead press.
Dumbbell Overhead Press
The movement patterns of the barbell and dumbbell overhead press are the same. However, using dumbbells will work both sides individually and therefore will work the shoulders in a slightly different way.Although this variation is excellent for beginners as they get to grips with the overhead press, those who are accomplished with the overhead press can still benefit from it.When it comes to the barbell press, imbalances can easily be masked. The dumbbell press will give a greater indication to whether one side is stronger than the other.This explains why it may be beneficial for more advanced individuals to perform the dumbbell variation on occasion, to check and see if strength levels are well balanced.A final benefit associated with the dumbbell overhead press is that dumbbell requires a greater degree of stability than barbells. As a result, smaller stabilizing muscles in the shoulder must contract to control the weight. Regularly performing the dumbbell variation may, therefore, lead to healthier shoulders.
Military Press
Often the overhead press and military press are confused and seen as the same exercise, however, they are distinct. The difference between these exercises is the width of the stance. The overhead press uses a hip-width stance wjhereas the military press brings the feet close – like a soldier standing at attention.This small change has a big impact on the dynamic of the exercise. Although the pressing motion remains unchanged, stability becomes more of a factor due to the narrow base of support.As a consequence, glute and core muscles must powerfully engage to facilitate stability, balance, and control. As a result of the increased demand for stability, it may be necessary to use a slightly lighter weight than you use for the conventional overhead press.
Push Press
In the overhead press, the lower extremities do not move however, the push press recruits the muscles in the legs to assist in the press. This makes it an excellent exercise for those who are finding it challenging to complete the overhead press.It can also effectively be used when reaching muscular failure in the overhead press. It’s fine to switch to push press mid-set to allow you to complete a few more reps and apply maximal stress to the shoulders.To perform the push press, start in the same position as the overhead press. Dip the hips and bend the knees so that you drop into a quarter squat before powerfully extending.The momentum generated from the extension of the knees and hips should then translate into pressing the bar directly overhead (3).
Thruster
There are great similarities between the thruster and the push press. However, for the thruster, you drop into a full squat rather than a quarter squat, before pressing overhead.Considering that the thruster incorporates both a full front squat and overhead press, it is the most challenging full-body variation in the list.With such a vast array of muscle groups being involved, the thruster will rapidly raise the heart rate which makes it a superb exercise to utilize in HIIT training or circuits.If you do decide to use the thruster in this way be conscious of your form as fatigue builds. Fatigue can adversely interfere with form thus increasing the risk of sustaining an injury.
Kettlebell Press
As with the dumbbell overhead press, the kettlebell variation is a superb exercise that can be used to reinforce the movement patterns of the overhead press.Because of the way the kettlebell is positioned, stability may be more of a challenge with this variation (4).Focus intently on pressing straight up in order to maintain shoulder integrity and reduce the risk of injury. Pressing out to the side or letting the weight shift backward can place undue strain on the shoulders.To perform the kettlebell variation, bring the kettlebells up to the shoulders and check that the elbows are directly under the wrists. Keep the chest up and core braced as you press the kettlebell directly upward. As you press, rotate the arm 90 degrees so that the palms are facing forwards at the top position.
Final Word
All serious lifters and athletes should be performing overhead work on a regular basis. For comprehensive, full-body development, the overhead press and variations of the overhead press should play a key role.
References:
1 – Saeterbakken, Atle Hole; Fimland, Marius Steiro (2012-05). “Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise”. European Journal of Applied Physiology. 112 (5): 1671–1678. doi:10.1007/s00421-011-2141-7. ISSN 1439-6327. PMID 21877146.
2 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.
3 – Soriano, Marcos A.; Suchomel, Timothy J.; Comfort, Paul (2019). “Weightlifting Overhead Pressing Derivatives: A Review of the Literature”. Sports Medicine (Auckland, N.z.). 49 (6): 867–885. doi:10.1007/s40279-019-01096-8. ISSN 0112-1642. PMC 6548056. PMID 30924081.
4 – DICUS, JEREMY R.; HOLMSTRUP, MICHAEL E.; SHULER, KYLE T.; RICE, TYLER T.; RAYBUCK, SHAWN D.; SIDDONS, CHELSEA A. (June 1, 2018). “Stability of Resistance Training Implement alters EMG Activity during the Overhead Press”. International Journal of Exercise Science. 11 (1): 708–716. ISSN 1939-795X. PMC 6033506. PMID 29997723.