Tag: Bodybuilding
Big Ramy Looks Massive In Preparation For 2021 Olympia
The 2020 Olympia champion looks primed to compete for another title this year.
Mamdouh Elssbiay, better known as Big Ramy, put on a show during the 2020 Olympia and was able to take home the title. This was his first title and looks ready to try and make it back-to-back in October.
Big Ramy is usually one of the biggest competitors when he steps on stage. He has an incredible physique with massive legs that puts him in position to win any competition he takes place in. There have been some critiques but he is looking like he is making adjustments ahead of the 2021 Olympia.
In preparation for the biggest competition of the year, Big Ramy is looking insane in training.
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Big Ramy appeared in the 2017 Olympia and performed well against Phil Heath, a seven-time champion. He finished second in this competition before falling to sixth the very next year. He did not compete during the 2019 Olympia and Brandon Curry took home the prize. In 2020, Big Ramy was able to top both Curry and Heath.
Since becoming a pro in 2012, Big Ramy has won five competitions. This includes his first as a pro at the 2013 New York Pro. He has competed in seven Olympias thus far so he knows what to expect heading in. If Big Ramy is at his best, he will be difficult to beat.
There is no doubt that Big Ramy will be in a position to win once again but it will not be easy. There is a long list of talented competitors that have already qualified. This includes Curry and William Bonac, who said he wants to beat Big Ramy at his best. When these athletes take the stage, there will be plenty of size and Big Ramy could lead the way. Coming off a victory last year, there is plenty of momentum and confidence this time around.
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Talking Huge With Craig Golias | EP 10: Bodybuilding World Reacts To Arnold Schwarzenegger’s Comments
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Craig Golias weighs in on Arnold Schwarzenegger’s “screw your freedom” comments, analyzes Roelly Winklaar’s future, and more.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias reacts to Arnold Schwarzenegger’s recent comments about freedom, analyzes Roelly Winklaar’s recent physique, and shares tips on how to keep motivated during training.
This past week has been another busy bodybuilding week with plenty of controversial, exciting, and sadly more tragic news. So there’s been much to talk about with Craig Golias since our last episode. The biggest story that has been making waves is Arnold Schwarzenegger’s comments about mask mandates – stating, “screw your freedom” to anti-maskers. Craig shares his personal reaction to the comments as well as how the bodybuilding community has been responding as a whole. Other topics discussed include breaking down Roelly Winklaar’s recent on stage performance at the Europa Pro and what his future holds as he struggles to gain a first place finish; how to not get bored in the gym, and how to not give up when results aren’t meeting your goals.
The Bodybuilding World Erupts As Arnold Schwarzenegger says, “Screw Your Freedom.”
Earlier in the week, Arnold Schwarzenegger took to a news program to discuss the COVID-19 pandemic, mask mandates, and vaccines. Ultimately, in a moment of passion, Schwarzenegger stated, “Screw your freedom” in a response to anti-maskers claiming they have the freedom to not wear masks. This statement started making waves in the bodybuilding world. Most notably, RedCon1 pulled sponsorship from the Arnold Classic. RedCon1 is one of the larger supplement companies to support and sponsor the Arnold Classic event.
Once RedCon1 made this move – more attention was brought to Schwarzenegger’s comments. Bodybuilders have made stances on social media and even strongman Brian Shaw removed his Schwarzenegger poster from his wall. So what does Craig Golias think?
Craig Golias was actually on vacation when the news first broke – and so he was out of the loop for the first few days. When he finally saw the news – he was able to read everyone’s immediate reactions as well as the initial comments. He was surprised at just how intense the reactions were – but he also understood why so many have become incensed.
Craig Golias, personally, believes that he should be allowed to not wear a mask if he is vaccinated. He thinks if a person doesn’t want to be vaccinated but is afraid of getting sick – they should simply stay home. As a large man of towering huge muscle – wearing a mask for long periods of time makes it hard for him to breath. Especially in claustrophobic spaces such as a plane.
Breaking Down Roelly Winklaar And His Future
Craig Golias and Vlad Yudin also discuss Roelly Winklaar and his latest activity in the 2021 bodybuilding season. After placing fifth at the Chicago Pro and then later falling just short of first at the Europa Pro – it seems that the hype behind Winklaar is slowing down. His second place finish at Europa Pro still earned him an Olympia qualification – but if he can’t win there, how will he handle the Mr. Olympia itself?
Craig Golias considers Roelly Winklaar one of his favorite bodybuilders of all time. He thinks that Winklaar can be a Mr. Olympia champion – but only if he holds on and doesn’t give up. This might end up being a rougher year for Winklaar, but if he hangs in there, he can readjust and come back stronger. He still has a chance.
As it stands now – Craig Golias thinks Roelly Winklaar still has time to tighten up his physique for the Mr. Olympia. That’s the beauty behind sports, there’s a wide amount of variables that come together for each competition. Anything can happen – however unlikely.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Italian Bodybuilder Orlando Gallucci Passed Away Following 2021 NPC Worldwide European Championships
Orlando Gallucci was found dead just days after competing.
Italian bodybuilder Orlando Gallucci was found dead just days after the 2021 NPC Worldwide European Championship in Alicante, Spain. the cause of his death has not been confirmed.
Gallucci was in Spain to help other competitors who were competing that weekend. He decided to extend his stay and continuing training. He posted on Facebook on August 17 and it is speculated that he passed away that night.
Orlando Gallucci lived in Avellino, Italy but was originally from Solofra. He was a competitor and personal trainer who was beloved in his hometown. Gallucci was well-known at the gym he worked, Officina 2.0. In addition to working as a trainer, Gallucci was still an active competitor at the NPC level.
This comes just a few days after the tragic news that Alena Kosinova passed away in Alicante just before competing in the 2021 Europa Pro. There was also no official statement made on the cause of her death. This got the attention of Mr. Olympia owner Jake Wood.
“I AM NOT ONE FOR EMPTY WORDS. INSTEAD OF MAKING POSTS I’M MAKING CHANGES. I HAD A PRODUCTIVE MEETING WITH JIM AND TYLER MANION THIS MORNING AND WE’RE ALL SICKENED BY THIS TURN OF EVENTS. WE AGREED THAT CONDITIONING IS OVER EMPHASIZED IN THE JUDGING CRITERIA AND SOMETHING MUST BE DONE. I WILL PUSH FOR CHANGE IN ALL DIVISIONS,” wood said in a recent comment.
This statement from Wood was seen in a comment or direct message and does not appear on any official social media pages of his. This is a call to action for change and he seems to be working towards making that change. The news of Gallucci’s passing will cause some more work to be done to bring necessary change.
Generation Iron sends condolences out to Orlando Gallucci’s family and friends during this time. This article will be updated as more information is confirmed and becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
IFBB Pro Bodybuilder Phil Hernon Has Reportedly Passed Away
IFBB Pro bodybuilder Phil Hernon has passed away among a string of tragic and sudden bodybuilding deaths.
More sad news hits the bodybuilding world today as it’s been reported that IFBB Pro Bodybuilder Phil Hernon has passed away. At the time of this writing, the cause of death has not been made public. Hernon is best known as the Mr. USA 1995 champion.
The news of Phil Hernon’s death was first reported by Muscular Development on their official Instagram. At this moment, there has been no official announcement on Hernon’s social pages, website, or made by family. The cause of death was not mentioned in the original report.
Though initial information at this time is slim, Phil Hernon had previously posted in 2020 on Instagram posts (now deleted) that he had to be on dialysis – indicating some sort of health issue. There has been little activity on his social media channels. His latest posts falling near early 2020.
Phil Hernon’s passing comes after a string of tragic and too soon deaths. It was earlier reported that NPC bodybuilder Sofia Graham passed away in her sleep. She was 27 years old. Additionally, two bodybuilding competitors passed away at the Europa Pro this past weekend. Alena Kosinova, who was rushed to the hospital mere hours before she was set to walk on stage. Italian athlete Orlando Gallucci was also found dead just days after competing in the Europa Pro.
While many of these deaths have happened in a short string of time (and unfortunately much too young), at the moment there seems to be little in way of correlation between these deaths. Despite this, there have been calls to make competitive bodybuilding a healthier sport for athletes. Mr. Olympia owner Jake Wood recently made comments stating he was investigating into the passing of Alena Kosinova and alluded to future changes in judging.
Regardless, the high volume of bodybuilding deaths is tragic and weighing heavily on the fans, athletes, and family within the bodybuilding community. Our condolences go out to Phil Hernon’s family and friends during this time.
This article will be updated as more information is confirmed and becomes available. Stay tuned to the Generation Iron Fitness Network for more bodybuilding news and updates.
8 Factors That Can Kill Your Gains Faster Than Masturbation
It’s a calm and uneventful Saturday evening, and you have got an hour to spare before you head out to the gym for a leg session. Just as you grab the bottle of lotion, open the incognito chrome window, and type in the magic words, the warnings from your friendly neighborhood gym bro hits you in the face like a brick wall. It is at this moment you know you screwed up.
Countless blogs and YouTube videos have repeatedly cautioned you against the ill effects of masturbation on your gains, and yet you find yourself in the same compromising position for the second time this week.
Before you put the tissues away, you need to stop and analyze if there are other things you are doing that are negatively affecting your gains more than watching a few manly videos.
Getting Masturbation All Wrong
Most people confuse ejaculation and testosterone. They think fapping before a training session can rid your body of the male hormone required for building muscle. Contrary to popular belief, ejaculation does not affect your T-levels.
Effects of Masturbation On Your Body
Releases Endorphins
Engaging in sexual activities can increase endorphin levels in your body. Endorphins are also known as happiness hormones as they diminish the perception of pain and act as sedatives. They are produced in the brain, spinal cord, and many other parts of the body.
The next time a bro asks you not to fap before a workout, ask him why he does not want you to feel happy and have some endorphins rushing through your body.
Increases Testosterone Levels In Men
We know what you are thinking. This is the exact opposite of what you have been fed for years. Studies have shown that T levels naturally rise during masturbation and sex, then fall back to regular levels after orgasm.
To top this off, here are a few proven benefits of masturbation:
relieves stress
reduces sexual tension
helps you get more satisfying sleep
improves your mood
helps you relax or reduce anxiety
helps you learn more about your sexual desires
improves your sex life
alleviates cramps
So, Should You Masturbate Or Have Sex Before A Workout?
If it makes you feel good – sure. Go ahead, knock yourself out.
Your mood and energy levels play a vital role in your performance in the gym. It does not matter if you have been celibate for a decade, if you are tired or not zoned in for your workouts, you will not have a fruitful training session.
Now that we have established that masturbation or sex before a workout does not negatively impact your training or kill your gains, let us talk about the issues that take a toll on your muscles.
Factors That Kill Your Gains Faster Than Masturbation
1. A Poor Diet
Your diet needs to be based on your daily macro and micronutrient goals. Your meals should consist of lean proteins, unprocessed food, and vegetables.
Consuming simple carbs before your workout will give you enough energy to get through your training session. Carbs are also used by the body for the repair and restoration of muscle tissue. Water is one of the most overlooked aspects of a diet. You need to be drinking at least a gallon of water every day to avoid dehydration.
2. Stress
Cortisol running through your veins throughout the day can be fatal for your gains. Cortisol can reduce protein synthesis and tissue growth through the reduction of growth hormones. The inhibition of these processes can prove detrimental to the muscle recovery process after an intense workout.
On the flip side, exercise is a great stress reliever. So, no matter how stressed or busy you are, you should never miss a training session. You might walk into a workout feeling burdened and stiff, but you will walk out relaxed and relieved.
3. Lack of Discipline
Building muscle mass and keeping it is no easy task. Skipping a planned training session might not feel like a big deal right now, but it will surely set you back on your timeline.
Discipline is not limited to hitting the gym every day. You have to train, eat your meals, sleep at the same time every single day. Following the fitness lifestyle needs military-grade discipline.
4. No Recovery Plan
Most people have a training and diet program in place, but they are clueless when interviewed about their recovery plan. Gulping down a protein shake and sleeping for a few hours every night is not enough if your goal is to build muscle mass.
If you want to perform at your peak level, you should be seeing a chiropractor once every month and be going for deep tissue work. Active recovery is better than a passive recovery program.
5. Poor Sleep
A lack of sleep can disrupt the body’s response to insulin, disturb fat-burning mechanisms, and can even impair your decision-making process.
Poor sleep can cause overstimulation of the brain’s reward center, which can further lead to the adoption of other bad habits like overeating, alcohol consumption, and smoking.
6. Deteriorating Mental Health
If you are not motivated enough, you will never be able to give your 100% in the gym. Other serious mental issues like depression should be dealt with utmost urgency. Depression can create physiological problems by causing constant fatigue, soreness, muscle pain, insomnia, and decreasing appetite.
Bodybuilding is as much a psychological game as it is physical. You will never see results until your mental and physical health is in top shape.
7. Not Factoring In Genetics
Genetics plays a crucial role in bodybuilding. More so than most of us would like. If you are not training according to your body type and genomes, you are leaving gains on the table.
Taking a lifestyle genetic test can save you a lot of time and effort as it can help determine what type of training and nutrition would work the best for you.
8. Broscience – Deadlier Than Masturbation
Nothing kills progress faster than unsolicited broscience. As a rule of thumb, never take fitness advice from someone smaller and less experienced than you. If something seems to be working for you, don’t stop doing it because a gym bro says so. If you need help, find a professional with a proven track record.
Have do you keep your stress levels in check?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Bob Cicherillo Full Interview | Freakiest Bodybuilders, Press Conference Memories, & More
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Watch the full uncut GI Exclusive interview with Bob Cicherillo.
Bob Cicherillo is a former pro bodybuilder who is best known as “The Voice Of Bodybuilding.” He’s been an announcer for many big pro bodybuilding shows, including the Mr. Olympia. He’s also one of the hosts for the Olympia press conference. In general, he has been passionately involved both behind and on stage for the past few decades.
That’s why last year we connected with Bob Cicherillo over a video call to talk about his career, stories from hosting the Mr. Olympia press conference, and his thoughts on the current state of bodybuilding.
Over the past year we’ve released multiple GI Exclusive segments from our interview with Bob Cicherillo. This uncut full length interview includes topics such as the freakiest bodybuilder he has ever seen, the future of Mr. Olympia under new ownership, and his critique on the current state of physiques in bodybuilding.
Listen To Our Bob Cicherillo Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Bob Cicherillo interview here:
Bob Cicherillo Answers: Who Was The Freakiest Bodybuilder He Had Ever Seen In Person?
Bob Cicherillo has been in bodybuilding for multiple decades. First as a competitor and then as an announcer after his retirement from competing in the sport. He’s been involved first hand throughout many of the biggest moments in bodybuilding history. That’s why we asked him who his pick was for the freakiest bodybuilder he had ever seen in person.
For many younger fans of the sport, they will only be able to see video footage or pictures of past legends in the sport. The difference between a video/photo and seeing a competitor on stage in person can be vast. It’s like seeing a famous painting in an art book and then finally getting to see it in person at a museum. It changes everything about your perspective of that greatness.
So when Bob Cicherillo picks Ronnie Coleman, it may at first seem like the obvious answer. We’ve heard it all before. Ronnie is considered widely to be the freakiest and best bodybuilder to ever compete. But when you hear Bob Cicherillo explain what it was like to be there in person – it reminds us of just how big of a deal it really was at the time.
One of the most interesting details Cicherillo reveals is about his experience seeing Ronnie Coleman in 2003. This is considered by many to be one of Ronnie’s best years competing. Cicherillo describes the moment he first saw Ronnie step on stage. He simply laughed. It wasn’t a laugh of mockery. Far from it. It was laughter because he was dumbfounded. He was shocked into a hysterical stupor due to the pure unreal nature of Ronnie Coleman’s physique.
Bob Cicherillo Answers: The Most Intense Press Conference Fight In The History Of Olympia
Bob Cicherillo has been the voice of bodybuilding for quite sometime. Part of that prestigious title comes in the form of hosting the Olympia press conference each year. This is the one time where all of the top competitors get to sit in one room and try to psych each other out before stepping on stage. It’s always an entertaining event that has led to some truly shocking moments. This is especially true if two feuding rivals happen to be involved in the proceedings. Make no mistake, these moments are no staged. Anything can happen.
The press conference is an open even that is often filmed and released to the public. So many people have seen some of the most intense fights and moments that have occurred. But it’s a totally different thing to be there in person – especially if you’re the one on stage between the fighting bodybuilders.
That’s why we asked Bob Cicherillo to share his inside first hand account of some of the most insane Olympia press conference moments. Which one was the most intense that he had ever witnessed? It may not be surprising to some that he picked Kai Greene and Phil Heath. One of the most memorable and best rivalries in the history of the sport, Kai and Phil certainly knew how to push each other’s buttons.
Wrap Up
Bob Cicherillo holds a wealth of knowledge and history in his head from the many decades as both a pro bodybuilder and a commentator in the sport. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics than we can recap in this article including the King Kamali vs Craig Titus rivalry, the future of Mr. Olympia, and more!
These Are The Guaranteed Ways of Overcoming Your Training Plateau
Ways of Breaking A Training Plateau
Hitting a training plateau can be one of the most frustrating things. You know you’ve hit an overhead ceiling when you can’t seem to make gains no matter what you do in the gym. Hitting a plateau is not something unusual and you might be suffering from it without knowing it.
There is nothing wrong with hitting a plateau but staying on it can be disastrous for your physical and mental health. There are a few things you can do to overcome the gain roadblocks when you hit them.
Change Your Training Program
Following the same training program for a long time can cause you to hit a plateau. You need to constantly add variations to your workouts to avoid hitting a muscle growth roadblock.
You should try changing or making adjustments to your workout program every 8-12 weeks. Starting a new program or following a new training philosophy can re-ignite your muscle growth.
Fix Your Diet
A nutrition deficient diet can be one of the leading causes for hitting a training plateau. Figure out your daily caloric requirement according to your training goals and design your diet keeping your macro and micronutrients in mind.
You could also use the help of supplements to fill the gaps in your nutrition. Make sure you don’t overly rely on supplements and keep real food as the main source of your nutrition. If you don’t know how to design your own diet, getting professional help can save you a lot of time and wasted effort in the gym.
Step Off The Gas
When people realize they have hit the gains roof, they train harder. Training harder than before can be a vicious cycle if you’re on a plateau. Maybe training too hard and a lack of recovery is what got you there in the first place.
Analyze your recovery plan and check if there are any loopholes. You should be getting anywhere between 6-8 hours of sleep every night to streamline the recovery from your workouts. Check if you’re sore for too long after your workouts. Being sore for a long time can be a sign of overtraining.
Shock Your Muscles in Every Workout
Your muscles are quick to adapt to your style of training and you need to constantly shock your muscles into growing. Do something new in every workout so your muscles have no idea what hit them.
Use an advanced training technique like supersets, drop sets, etc. or go crazy by doing 30-50 reps on your last set of every exercise. Using equipment like fat grips, arm blaster, new kinds of bars is also an incredibly effective way of adding variation to your training.
Stop Training Completely
If you can’t seem to make any progress after tweaking your training and diet, chances are you are overtraining. You should consider stopping working out and give your CNS (central nervous system) some time to recover.
Although stopping training can seem counter-intuitive but gaining muscle mass or losing weight will be easy once you come back from the break. Consider the break as a gym-detox for your body.
Have you ever hit a training plateau? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Best Yoga Stretches For Bodybuilders
Don’t let a stigma stop your growth.
It may seem strange at first to see the words yoga and bodybuilding together, but the truth is, yoga is so much more than the reputation it has. Often seen as weird, hippy-like, or unnecessary for those who actually “work out”, many lifters shy away from yoga for fear of this stigma, or simply that they believe it’s a waste of time. For anyone who lifts weights, yoga may be the best thing you can do to ultimately see those gains come to life. Not only can yoga and a good pose help your body recover, but it can even aid in new muscle growth for your bodybuilding goals.
Benefits Of Yoga Stretches
While yoga can provide an outlet for deep relaxation and meditation, it compliments bodybuilding quite well. Big lifts and extensive circuits shorten and tighten the muscles, while yoga poses help to release tight muscles increasing flexibility and balance (1). It also facilitates development and stability of the muscles and joints leading to increased athletic performance. For bodybuilders, who are in a state of constant tension with repetitive movements from exercise and serious weight, putting yoga into your routine will relieve that stress and offer the extra benefits that come with this ancient practice of the yoga poses for bodybuilding.
With the ability to increase mobility, your lower and upper body range of motion will improve (2) and that parallel squat will be easier and easier each and every time. Forcing your body to move in different positions than lifts ensures your body remains in its natural motions and limits restrictions to that of solely lifting exercises. By strengthening your muscles and increasing flexibility, you will notice that your form improves allowing for more solid exercises and the ability to push more weight all while increasing balance for a solid, stable exercise. Used as a recovery aid or a workout supplement, yoga is never a bad workout to mix into your routine to get the most out of each and every training session with these best yoga poses for bodybuilding.
Whether you join a group studio, or decide to be alone and follow a video, yoga is something that can really pay off in the long run of your training. If you decide against both those options, at least incorporate some yoga poses into your post-workout stretch routine to introduce yourself to it and get the most benefits as possible. These 6 best yoga poses require no equipment and are sure to help you improve all around so you lift more weight and your joints have more relief.
Downward Dog Pose
A very common and well-known pose by even those who don’t practice is Downward Dog. It can help get rid of stiffness and back pain, as well as boost circulation to get that blood pumping. Acting as a good check-in pose, you can feel the stretch in your arms, legs and back for that all-in-one body and muscles stretch.
How to: Start in a kneeling position on the floor with your hands under your shoulders. As you tighten your core, tuck your toes under and push your body off the floor arching at the hips. Press into the ground with both your hands and feet, relax your neck, and continue to breathe. Once in this position, gently alternate with each leg and bend your knee in for a solid calf muscles stretch for bodybuilders.
Cat-Cow Pose
Cat-Cow is a great pose to focus on your breathing. It can release tension in the neck muscle and improves spinal flexibility. As a result of helping with spinal alignment, it improves your posture which is highly beneficial for not only training, but everyday life.
How to: Start on your hands, knees, and spine in a neutral position. Your hands should be directly under your shoulders. To enter Cow Pose, inhale as your belly drops towards the floor. Lift your chin and chest to the ceiling. From here, you move to Cat Pose. On the exhale, draw your belly to your spine and round your back. It should look like a cat stretching, hence Cat Pose. Gently bring your chin to your chest. Repeat the process to return to Cow Pose and switch between the two for the desired amount of reps.
Standing Forward Fold
Standing Forward Fold is a great stretch to lengthen the hamstrings, calves and torso. By strengthening your spine, it can improve posture and stabilize for those heavy lifts. This is a good pose to incorporate after a back or legs workout with the standing forward bend motion.
How to: Your knees do not need to be locked out for this, in fact, having a slight bend is better as opposed to a straight line. Stand with your feet just slightly closer than shoulder width apart. Let your torso and arms hang down and you can grab your ankles if you want a deeper stretch. The distance of your hands to the ground does not matter. As long as you comfortably feel the stretch, this will help you, especially in the lower back with the forward bend.
Warrior 1 Pose
Warrior 1 is another stretch everyone seems to know, whether in the yoga world or not. Warrior 1 is great for stretching the groin and hip flexors along with the lower legs, ankles, and spine. Requiring a decent amount of balance, your stability can improve and you will feel a stretch in the lats, chest, and shoulders to loosen any tight muscles.
How to: Choose a side, maybe the left leg to start, and go into a forward lunge, stacking the knee over the ankle. Once stable, reach your arms overhead lengthening your torso and having your shoulders in line with your hips. Drop your hip back and make sure your torso is in line directly with the hips. Repeat for the other leg so your left leg is now back behind you.
Dancer Pose
Dancer can be challenging but will greatly improve your balance and posture. It will work your lower back, hamstrings, quads, chest, and hips for a difficult but all-encompassing stretch. This can strengthen many muscles that may be missed in the gym.
How to: Begin with a simple quad stretch grabbing the top of your foot with the same side hand. When ready, bend at the knee and stretch your free arm extending your body parallel to the ground. If you lose balance, start over and remember to brace your core.
Seated Forward Fold
Seated Forward Fold is perfect for the low back and other back muscles, hamstrings, and hips. It can calm the mind and the body while giving you a great stretch and improving flexibility.
How to: Start in a seated position with your legs out in front. Slowly bend your body over and reach for your toes. It is okay if you don’t reach so only go with your limit. Hold for around 15-20 seconds and slowly release.
Wrap Up
While yoga is seen as an interesting pairing for bodybuilders, the benefits of yoga poses can be more than rewarding for seeing those big gains in the gym and supporting a healthy lifestyle out of it. By improving flexibility and mobility, increasing circulation, and aiding in muscle strength and growth, yoga should be incorporated to your workout routine. Whether you go big and join a studio or integrate these stretches into your recovery cycle, you will see growth and be happy with the results that yoga poses provide.
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 Envato
Resources
Polsgrove, Jay M.; Eggleston, Brandon M.; Lockyer, Roch J. (2016). “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes”. (source)
Hewett, Zoe L.; Cheema, Birinder S.; Pumpa, Kate L.; Smith, Caroline A. (2015). “The Effects of Bikram Yoga on Health: Critical Review and Clinical Trial Recommendations” (source)
NPC Bodybuilder Sofia Graham Dies In Sleep Preparing For Shows
Sofia Graham passed away in her sleep after suffering a heart attack.
Sofia Graham passed away in her sleep of an apparent heart attack while prepping for competition. The 27-year-old was an up-and-coming performer at the NPC level. She was preparing to perform on stage at the NPC North Americans and NPC USA’s. It is unknown was officially caused her death but there are speculations from different sources that the demand of preparation, specifically the use of diuretics, could have been the cause.
Graham has been competing for a few years and was in the process of gaining her Pro Card. She was a top-five finisher at Jr USA and WPD while also finishing near the top during North Americans Figure 2020.
Sofia Graham developed a passion for bodybuilding at an early age. Born in the country of Georgia, Graham was adopted and eventually moved to Virginia. She worked as a dental assistant while pursuing her dream of becoming a professional in the sport of bodybuilding.
A GoFundMe campaign has been setup in memory of Graham. There is currently over $10,000 that has been raised and all donations will go to Kelly Kirk, fellow NPC competitor and who the GoFundMe described as Graham’s “true match, their souls were and are intertwined for life.”
“These donations will go directly to Kelly Kirk to help with any financial needs that arise due to the passing of Sofia as well as support Kelly in purchasing a tiny home like the one pictured above, as a tribute to Sofia, his true love. She and him had plans that are now on hold, but with our help we can make Sofias dream come true and Kelly will secure the tiny home they had in their future and name it Sofia, in honor of her so she will be forever immortalized.”
Below, you can read Graham’s obituary remembering her life and discussing her career as a bodybuilder and the the of person she was.
Sofia M. Graham (Age 27)
On Saturday July 31, 2021. Survived by her mother, Roberta W. Graham (Christopher Casey), Aunt, Sheila Whetzel (Steve Matthews), Uncle, Norman Whetzel (Kristina), Aunt, Deb Matthews (Chey Larson), Aunt, Lynne Siefert (Mark), Cousin, Ashley Matthews (Kevin Brady, Alice and Adam), and long-term boyfriend, Kelly Kirk. Predeceased by her father, William Graham and grandparents.
Born in Tbilisi, Georgia, on February 21, 1994. Adopted and emigrated to the US as an infant. Grew up in Manassas, VA and graduated from Woodbridge Senior High School’s Center for Performing Arts program in cello performance. Performed with the Prince William County Youth Orchestra. Attended Radford University and subsequently became a Dental Assistant at Pediatric Dental Care (PDC), until her death. Provided hands-on instruction to students attending the Dental Assistance Training School (DATS). With a passion for weightlifting and body building, she spent many hours in the gym and competed in body building competitions, winning numerous awards.
Sofia made friends everywhere. Friendly, intense, active, quirky and a delight. As we journey through life, we may meet individuals who have a positive or profound impression on us, like Sofia. She lived life to the fullest, was full of energy and kindness, with a positive, confident attitude and discipline, which she carried not only to the gym but also to work. Always willing to provide a helping hand and go above and beyond.
Truly, one of a kind. Memorial service and celebration will be scheduled in the future. She will be interred with her father at National Memorial Park in Falls Church, VA.
Mr. Olympia 2021: List Of Qualified Competitors And Point Standings
Here is an updated list of qualified athletes for Mr. Olympia 2021 along with post standings.
The summer is winding down and Mr. Olympia 2021 is right around the corner. It will take place from Oct. 7-10 in Orlando. This is where the best competitors in the world will gather to see who will take home victories at the biggest event of the year.
There have been qualifiers each weekend and that will continue up until the deadline of Sept. 12. Athletes have up until this day to get into the Olympia. There is one exception and that is the Arnold Classic. On Sept. 25 in Columbus, the Men’s Open champion will earn an automatic qualification.
Mamdouh Elssbiay took home the Olympia victory in 2020 while the 2019 Brandon Curry finished second. The top five finishers from the 2020 Olympia have already qualified for this year’s competition. This is just one way to earn an automatic qualifier. Athletes can also qualify by winning an IFBB pro contest or finishing in the top three of the point standings.
Below, you can find the updated list of competitors who have qualified and will look to dethrone Elssbiay this year.
Mr. Olympia 2021 Qualified Athletes and Point Standings
Mr. Olympia
James Hollingshead (UK)
Regan Grimes (Canada)
Mamdouh Elssbiay (Egypt)
Brandon Curry (USA)
Phil Heath (USA)
Hadi Choopan (Iran)
William Bonac (Netherlands)
Justin Rodriguez (USA)
Nicholas Walker (USA)
Patrick Moore (USA)
Akim Williams (USA)
Andrea Presti (Italy)
Hunter Labrada (USA)
Iain Valliere (Canada)
Nathan De Asha (UK)
Roelly Winklaar (Curacao)
POINTS: (top 3 qualify)
Mohamed Shaaban (Egypt), 19
Hassan Mostafa (Egypt), 16
Vladyslav Sukhoruchko (Ukraine), 16
Mokhamed El Emam (Russia), 15
Tim Budesheim (Germany), 13
Maxx Charles (USA), 11
Phillip Clahar (USA), 11
Theo Leguerrier (France), 9
Dorian Haywood (USA), 8
Charles Griffen (USA), 7
Brett Wilkin (USA), 6
William Martins (Brazil), 5
Steve Kuclo (USA), 4
Marc Hector (UK), 3
Blessing Awodibu (Ireland), 3
Lionel Beyeke (France), 3
Andrea Muzi (Italy), 3
Jamie Christian-Johal (UK), 2
Martin Fitzwater (USA), 2
Carlos Chapa (USA), 1
Eddie Bracamontes (USA), 1
212 Olympia
Angel Calderon Frias (Spain)
Shaun Clarida (USA)
Kamal Elgargni (Libya)
George Peterson (USA)
Derek Lunsford (USA)
Ahmad Ashkanani (Kuwait)
Tonio Burton (USA)
Nathan Epler (USA)
Piotr Borecki (Poland)
Lucas Coelho (Brazil)
Keone Pearson (USA)
Noel Adame (USA)
Kerrith Bajjo (USA)
Ahmed Elsadany (Egypt)
Vladimir Iakolev (Moldova)
Pasquale D’Angelo (Italy)
POINTS (top 3 qualify)
John Jewett (USA), 21
Steve Benthin (Germany), 15
Naser Mohammad (Kuwait), 13
Radoslav Angelov (Bulgaria), 10
Estaban Alejandro Fuquene Bravo (Colombia), 9
Dectric Lewis (USA), 7
Dan Cirstea (Spain), 7
Derik Oslan (USA), 6
Gaetano Cisternino, Jr (USA), 6
Justin Randall (USA), 5
Boas Henrique Oliveira (Brazil), 5
Fabrizio de Souza Moreira (Brazil), 5
Zoran Kolevski (Madedonia), 4
Milton Martinez (USA), 4
Andrey Melnikov (Russia), 4
Austin Karr (USA), 4
Diogo Nunes (Portugal), 3
Oswaldo Gonzalez (USA), 3
Lionardis Cardoza (Mexico), 3
Martin Gomez (USA), 3
James Llewellin (UK), 2
Bryan Balzano (USA), 2
Victor Eric Lopez Garcia (Mexico), 2
Jason Herbert (USA), 2
Paul Latham (UK), 1
Christyan Gomez (Honduras), 1
Charles Curtis (USA), 1
Classic Physique Olympia
Laszlo Kiraly (Hungary)
Peter Molnar (Hungary)
Courage Opara (USA)
Chris Bumstead (Canada)
Terrence Ruffin (USA)
Breon Ansley (USA)
Alex Cambronero (Costa Rica)
Bryan Jones (USA)
Divine Wilson (USA)
Dani Younan (USA)
George Kawalawu (USA)
Zeek Andrews (USA)
Tony Taveras (USA)
Gabriel Zancanelli Machado (Brazil)
Brady King (USA)
Mike Sommerfeld (Germany)
Jose Maria Mete Bueriberi (Spain)
Darwin Andres Uribe (Colombia)
Seonghwan Kim (South Korea)
Urs Kalecinski (Germany)
Robert Timms (USA)
Fabian Mayr (Austria)
Ramon Rocha Querioz (Brazil)
POINTS (top 5 qualify)
Sabur Favors (USA), 17
Tommy Clark (USA), 14
Neil Currey (UK), 13
German Pastor (Spain), 12
Vahid Badpei (Iran), 11
Christopher Hunte (USA), 10
Mohamed Amine Fakhfakh (Tunisia), 10
Steve Laureus (USA), 9
Brandon Kidd (USA), 8
Dimitrii Vorotyntsev (Russia), 7
Marcus Perry (USA), 7
Marco Ruz (France), 6
Giuseppe Christian Zagarella (Italy), 6
Mattie Nelms (USA), 6
Ashwin Lucas (USA), 6
Mikhail Timoshin (Russia), 5
Traveon Daniels (USA), 5
Wesley Vissers (Netherlands), 5
Carlos Dommar (USA), 5
LeLand Devaughn, Jr (USA), 4
Lamar Shaw (USA) 4
Kevin Wilson (USA), 4
Alex dos Anjos (Brazil), 4
Jihoon Bang (South Korea), 4
Logan Franklin (USA), 4
Michael Daboul (UK), 3
Roman Khaliulin (Russia), 3
Jonathan Pelkey (USA), 3
Michael Bell (USA), 3
Harold Bright, Jr (USA), 3
Julio Cesar Balestrin de Freitas (Brazil), 3
Maurice Burgess (USA), 3
Jaewan Park (South Korea), 3
Shane Cullen (Ireland), 2
Jarek Crew (USA), 2
Arturo Mendez (USA), 2
Jorge Luis Guerrero Gallegos (Mexico), 2
Jaehun Park (South Korea), 2
Brandon Williams (USA), 2
Jonathan Lofthouse (UK), 1
Tomas Adame-Hernandez (USA), 1
Omar Bautista (USA), 1
Joseph Wahlberg (USA), 1
Jared Feather (USA), 1
Tom Connelly (USA), 1
Myeongho Park (South Korea), 1
Men’s Physique Olympia
Abisai Pietersz (Netherlands)
Riccardo Croci (Italy)
Carlos DeOliveira (Brazil)
Brandon Hendrickson (USA)
Raymont Edmonds (USA)
Khali Quartey (USA)
Antoine McNeill (USA)
Corey Morris (USA)
Kyron Holden (USA)
Erin Banks (USA)
Micah Thomas, Jr (USA)
Arya Saffaie (USA)
Rodrigue Chesnier (France)
Jahvair Mullings (USA)
Daniel Ammons (USA)
Suraqah Shabazz (USA)
Charjo Grant (USA)
Diogo Montenegro (Brazil)
Ramses Rams (Spain)
Clarence McSpadden, Jr (USA)
Andrei Marius Lincan (Romania)
Felipe Franco (Brazil)
Bong Seok Choi (South Korea)
Andre Ferguson (USA)
Jason Huynh (USA)
Joseph Lee (USA)
Youcef Djoudi (France)
Leonardo Vecchiato (Italy)
POINTS (top 5 qualify)
Luca Biolo (Italy), 19
John Sarmiento (USA), 17
George Brown (USA), 15
Ismael Dominguez (Mexico), 14
Nick Koeu (USA), 14
Ashley Lamont Patillo (USA), 12
Jeremy Potvin (USA), 10
Thomas Kunz (Switzerland), 8
Brett Mario Jackson (USA), 8
Emanual Hunter (USA), 7
Myron Griffin (USA), 7
Reuben Glass (USA), 6
Mehdi Kabbadj (USA), 6
Antoine Weatherspoon (USA), 6
Edvan Palmeira (Brazil), 6
Mike Stripling (USA), 5
Anthony Gilkes (USA), 5
Adrian Horton (USA), 5
Pedro Lima (Brazil), 5
Bumsu Park (South Korea), 5
Wellington Rodriguez (Brazil), 4
Ahmed Abdelgalil (Egypt), 4
Evan Kanu (USA), 4
Matthew Greggo (USA), 4
Daniel Stull (USA), 4
Steven Cao (USA), 4
Elton Mota (Portugal), 4
Tre Trotter (USA), 4
Yujin Lee (South Korea), 4
Anthony Chinakwe (USA), 4
Andrea Mosti (Italy), 3
Vinicius Viera Lima (Brazil), 3
Antonio Smothers (USA), 3
Zach Savoie (USA), 3
Michael Mperey (USA), 3
Saint Michael Anthony Moodie (USA), 3
Stevelon Dennis (USA), 3
Brandon Warren (USA), 3
Wooyoung Seo (South Korea), 3
Mark Robinson (USA), 3
Philippe Degila (France), 3
Maxime Parisi (France), 2
Denis Gusev (Russia), 2
Marcel Treichler (Switzerland), 2
Alex Newell (USA), 2
Antoine Williams (USA), 2
Jonathan Jimenez (USA), 2
Bryan Blackman (USA), 2
Alessandro Cavagnola (Italy), 2
Gerardo Gabriel (USA), 2
Junghyeon Jo (South Korea), 2
Aroldson Etienne (USA), 2
Frank Worley (USA), 2
Ms. Olympia
Virginia Sanchez (Spain)
Andrea Shaw (USA)
Margie Martin (USA)
Helle Trevino (USA)
MayLa Ash (USA)
Irene Anderson (Sweden)
Leah Dennie (USA)
Nadia Capostosto (Italy)
Michaela Aycock (USA)
LaDawn McDay (USA)
Anastasia Leonova (Russia)
Sheena Ohlig (USA)
Mona Poursaleh (Canada)
Margita Zamolova (Czech Republic)
Silvia Matta (Italy)
POINTS (top 3 qualify)
Janeen Lankowski (USA), 11
Stephanie Flesher (USA), 10
Monique Jones (USA), 9
Aleesha Young (USA), 8
Hunter Henderson (USA), 8
Tamara Makar (UK), 7
Corinne Ingman (UK), 7
Monica Gioiosa (Italy), 6
Anne Sheehan (USA), 6
Kristina Mendoza (USA), 6
Julia Fory (Germany), 6
Alcione Sanots (Brazil), 6
Wendy Sanchez (USA), 5
Heather Grace (USA), 5
Vera Mikulcova (Czech Republic), 5
Felicia Spatarescu (Spain), 5
Stacey Nunez (USA), 4
Jessica Martin (USA), 4
Hulda Lopez (Honduras), 4
Vanesa Lloria (Spain), 4
Akemy Jones (USA), 4
Anastasia Korableva (Russia), 3
Susanna Jacobs (USA), 3
Nicki Chartrand (USA), 3
Traci Rugged (USA), 3
Keisha Oliver (USA), 2
Gabriela Pena de la Vega (USA), 2
Women’s Physique Olympia
Lenka Ferencukova (Czech Republic)
Caroline Alves Dos Santos (Brazil)
Emily Renee Schubert (USA)
Melissa Teich (USA)
Sarah Villegas (USA)
Shanique Grant (USA)
Natalia Abraham Coelho (USA)
Barbara Menage (France)
Ivie Rhein (USA)
Carli Terepka (USA)
Alyssa Kiessling (USA)
Ana Harias (USA)
Tanya Chartrand (Canada)
Christelle Zarovska (Sint Maarten)
Daniely Castilho (Brazil)
Patricia Gosselin (Canada)
Brooke Walker (USA)
Ashley Jones (USA)
Anne-Lorraine Mohn (France)
Penpraghai Tiangngok (Thailand)
POINTS (top 3 qualify)
Elizabeth Bradshaw (USA), 23
Elisama Manuel Benta Zorzetta (Brazil), 11
Laura Pintado Chinchilla (Spain), 11
Sheronican Henton (USA), 8
Modesta Halby (Denmark), 8
Jeannie Feldman (USA), 8
Yuna Kim (South Korea), 7
Sheena Washington (USA), 7
Oana Marinescu (Spain), 6
Patricia Vezirian (USA), 6
Julia Whitesel (USA), 6
Christina Bryant (USA), 6
Elena Aviles Romero (Spain), 6
Claudia Arroyo (USA), 5
Brittany Watts (USA), 5
Raluca Raducu (Romania), 5
Corinne Ingman (UK), 4
Jeanette Johanson (Sweden), 4
Candice Willmore (USA), 4
Amanda Machado (USA), 4
Chelsey Worster (USA), 4
Priscila Reis (Brazil), 3
Jennifer Faccinto (USA), 3
Ann Gruber (USA), 3
Kimberly Rieck (USA), 3
Acione da Silva dos Santos (Brazil), 3
Katherine Hall (USA), 3
Tomefafa Ameko (USA), 3
Jeannea Burritt (USA), 2
Claudia Diaz (USA), 2
Lorraine Gonzalez (USA), 2
Amy Ramsel (USA), 2
Winsome White (USA), 2
Pamela Canfield (USA), 2
Bian Ruiying (China), 1
Teresa Brooks (USA), 1
Laura Richards (USA), 1
Victoria Flores (USA), 1
Katherine McLaurin (USA), 1
Priscila Cavilha (USA), 1
Wellness Olympia
Francielle Mattos (Brazil)
Angela Borges (Brazil)
Gisele Machado (Brazil)
Maria Paulette (Spain)
Yarishna Ayala (USA)
Isabelle Nunes (Brazil)
Sunny Andrews (USA)
Casey Delong (USA)
Lorena Ragusa (USA)
Juliana Mota Esteso (France)
Isamara dos Santos (Brazil)
Kassandra Gillis (Canada)
Bruna Seredich (USA)
Renee Jewett (USA)
Devyn Cambre (USA)
Barbara Emanuele Cesar (USA)
Tatiany Valliant (Brazil)
Julia Chitarra (Brazil)
Susana Mendez Monteiro (Brazil)
POINTS (top 3 qualify)
Mallory Myers (USA) 11
Charline Mas (France), 11
Renee Harshey (USA), 9
Lisa Christin Meiswinkel (Germany), 9
Amanda Rezende (Brazil), 8
Devoné Martin (USA), 7
Kenea Yancy (USA), 6
Helena Ordonez (Spain), 5
Marcela Mattos (Brazil), 5
Anna Mroczkowska (Poland), 5
Minna Pajulahti (Finland), 4
Daisha Johnson (USA), 4
Susana Rodriguez (Brazil), 3
Dani Balbino (Brazil), 2
Crystal Hayes (USA), 2
Figure Olympia
Wendy Fortino (USA)
Julia Heerenveen (Netherlands)
Carly Starling-Horrell (USA)
Cydney Gillon (USA)
Natalia Soltero (Mexico)
Nadia Wyatt (USA)
Nicole Zenobia Graham (USA)
Latorya Watts (USA)
Bojana Vasiljevic (USA)
Maria Luisa Baeza Diaz (USA)
Jessica Reyes Padilla (Puerto Rico)
Lola Montez (Canada)
Rhea Gayle (UK)
Julia Waring (USA)
Michele Silva Pinto (Brazil)
Larhannah Robinson (USA)
Anna Banks (Poland)
Bahar Arya (Germany)
POINTS (top 3 qualify)
Shelace Shoemaker (USA), 15
Latoyia Farley (USA), 12
Heather Dees (USA), 12
Lena Ramsteiner (Germany), 12
Sandra Grajales (Mexico), 11
Jennifer Zienert (Germany), 10
Ivana Ivusic (USA), 9
Christine Stearns (USA), 8
Jossie Alarcon (Mexico), 8
Desiree Alferes (USA), 7
Melissa Brodsky (USA), 7
Gabriela Linhartova (Czech Republic), 7
Jessica Huete (USA), 6
Mayra Yudith Rocha Hernandez (Mexico), 6
Julia DiPompeo (USA), 6
Michele Pinto (Brazil), 5
Veronica Gallego (Spain), 4
Kristen McGregor (Jamaica), 4
Oyku Baser (Turkey), 4
Karina Grau (Paraguay), 4
Rachel Shoemake (USA), 3
Autumn Cleveland (USA), 3
Shanice Abrams (USA), 3
Jacquelyn Hurry (USA) 3
Anita Davis (USA), 3
Danielle Rose (USA), 3
Catherine Lavoie (Canada), 2
Queren Pacheco (Mexico), 2
Julia Champlin (USA), 2
Rachel Cucchia (Switzerland), 2
Rori Ross (USA), 1
Jill Braxmeyer (USA), 1
Rita Villarreal (USA), 1
Donya Jackson (USA), 1
Kim Clark (USA), 1
Fitness Olympia
Aurika Tyrgale (USA)
Missy Truscott (USA)
Oksana Grishina (Russia)
Whitney Jones (USA)
Ariel Khadr (USA)
Jaclyn Baker (USA)
Derina Wilson (USA)
Minna Pajulahti (Finland)
Sara Kovach (USA)
Alix Small (UK)
POINTS (top 3 qualify)
Tamara Vahn (Canada), 19
Debbie Fowler (USA), 15
Kate Errington (UK), 13
Corrine Bean (USA), 10
Stacy Dawn (USA), 7
Layla Mikayla (USA), 6
Marta Aguiar (Uruguay), 6
Stephanie Jones (USA), 6
Rene Brosch (USA), 5
Anna Chism (USA), 5
Allison Kramer (USA), 5
Sally Kendall-Williams (USA), 4
Michelle Gales (USA), 4
Jobie Goodro (USA), 3
Alison Burns (USA), 3
Missy Khasawneh (USA), 2
Bikini Olympia
Stine Hansen (Denmark)
Lucia Malavaze (USA)
Jourdanne Lee (USA)
Francesca Stoico (Italy)
Emily Plajer (USA)
Angelica Teixeira (USA)
Jennifer Ronzitti (USA)
Janet Layug (USA)
Ashley Kaltwasser (USA)
Elisa Pecini (Brazil)
Melissa Carver (Australia)
Lauren Dannenmiller (USA)
Ashlyn Little (USA)
Gabrielle Messias (USA)
Romina Basualdo (USA)
Alessia Facchin (Italy)
Chen Qi Liu (China)
Sara Choi (South Korea)
Eli Fernandez (Mexico)
Jimi Marley (USA)
Maria Julia Lemos (Brazil)
Jessica Wilson (USA)
Ariel Barley (USA)
Daraja Hill (USA)
Kristina Brunauer (Austria)
Lauralie Chapados (USA)
Maureen Blanquisco (USA)
Jasmine Gonzalez (USA)
Erin Stern (USA)
Allison Testu (France)
Noora Mahonen (Finland)
POINTS (top 5 qualify)
Carolina Collazos (USA), 18
Sierra Swann (USA), 16
Jennifer Dorie (Canada), 16
Ivanna Escandar Fernandez (Spain), 16
Vania Auguste (USA), 14
Reijuana Harley (USA), 13
Shelby Pierce (USA), 12
Anya Nicholson (USA), 12
Etila Santiago Santos (Brazil), 11
Cristobalina Pajares (Spain), 10
Carla Garthwaite (USA), 10
Haley Houdyshell (USA), 10
Hannah Ranfranz (USA), 9
Ottavia Mazza (Italy), 9
Svetlana Elina (Russia), 8
Eszter Oczella (Hungary), 8
Cory Hageman (USA), 7
Jessica Dolias (USA), 7
Adrianna Kaczmarek (Poland), 6
Phoebe Hagan (UK), 5
Chloe Margraitner (Switzerland), 5
Aleksandra Banda (Australia), 5
Song Reum (South Korea), 5
Brittany Ann (USA), 5
Anastasia Gonzalez Andreu (Spain), 5
Breena Martinez (USA), 5
Jessica Johnson (Australia), 4
Alyssa Blessing (USA), 4
Christina Heath (USA), 4
Hyo Jung Kim (South Korea), 4
Julia Wohlschlegel (USA), 4
Dulce Cristal Lopez Castellanos (Mexico), 4
Isha Barrow (USA), 4
Christiane Silveira (Brazil), 4
Jade Kelsie Wolfenden (UK), 3
Stephanie Kalms (Australia), 3
Rudy Guerrero (USA), 3
Sonia Lewis (USA), 3
Bola Seo (South Korea), 3
Lydia Munroe (USA), 3
Alejandra Soule (USA), 3
Lexus Redmond (USA), 3
Pricila Rodrigues (Brazil), 3
Alice Marchisio (Italy), 3
Elizabeth Yisrael (USA), 2
Sethia Daigle (USA), 2
Beatriz Biscaia (Portugal), 2
Claire Bonaccorso (Australia), 2
Hope Harper (USA), 2
Emily Plajer (USA), 2
Trisha Green (USA), 2
Meechka Marcelin (USA), 2
Hyekyeong Hwang (South Korea), 2
Yadira Rosado (USA), 2
Alexandria Ross (USA), 2
Jodie Yunker (USA), 2
Giuditta Taccani (Italy), 2
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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.