Tag: Bodybuilding
High-Calorie Foods For Bulking: 14 Best Food Ideas To Unleash Your Gains
Tell your trainer you want to build size and strength, and he’ll put you on a bulking program. The quality of your bulk depends on the foods you eat. Furthermore, since a bulking program involves eating more than usual, you must consider the taste of your food to ensure you don’t fall off the gaining regimen before meeting your transformation objective.
In this article, we take you through the best 14 high-calorie foods for bulking that will help you build muscle mass and strength while satisfying your taste buds. Plus, we shed light on the basics of bulking, its types, and a few tips to supercharge your physique transformation.
What is Bulking?
Bulking is one of the three phases of bodybuilding, with the other two being shredding and maintenance. Whether you are a fitness enthusiast or a pro bodybuilder, you will spend a considerable amount of time switching between the three phases to ensure you are on top of your game.
In a bulking phase, an individual aims to put on muscle mass and size while maintaining his body proportions. You must enter a calorie surplus to achieve your bulking goals, meaning you must eat more calories daily than you expend. A calorie surplus leads to raised glycogen stores in your body, increasing your body weight. [1]
During a bulking phase, you must ensure that you do not compromise your body composition and gain excess fat. Follow a balanced bulking diet regimen that contains nutrient-dense foods and a customized exercise regimen to meet your muscle mass and strength goals.
Difference Between Clean Bulking vs. Dirty Bulking
After months of hard labor on a shredding program, most newbie fitness enthusiasts are ecstatic to hear that their trainer is putting them on a bulking routine. Their imaginary bulking program breakfast consists of their favorite sugar-laden cereal and fruit juice, lunch involves burgers and fries, and they wrap up their mythical diet with a dinner of fried chicken and a tub of Ben & Jerry’s. If this is your idea of a bulking diet, you have got it all wrong. This unhealthy gaining diet is also known as dirty bulking.
In a dirty bulking program, the focus is on consuming a large number of calories while disregarding the calorie sources, quality, and nutritional value. On the flip side, a clean bulking program involves meeting your daily caloric needs through nutrient-dense whole foods while maintaining an appropriate macronutrient and micronutrient balance.
The dirty bulking diet is favored by people who like an unrestricted diet. However, this diet can lead to chronic health issues like type 2 diabetes and hypertension as it involves eating high-calorie, often unhealthy, and processed foods.
Although following a dirty bulking diet is much easier than abiding by a clean bulking regimen, the unbalanced high-calorie foods in this diet can result in excess body fat gain, further leading to body composition deterioration.
Dirty bulking can lead to faster weight gain; however, it results in more excess body fat gain than clean bulking. Furthermore, you must not overlook the health issues related to eating junk food for an extended period.
In this article, we will stick to 14 high-calorie food for bulking that will deliver a healthy amount of carbs, protein, and fats and don’t come with trade-offs, including excess visceral fat gain or a higher risk of contracting chronic health conditions.
Related: Dirty Bulk vs. Clean Bulk – What’s the Difference, and Which is Best?
14 Best High-Calorie Foods for Bulking
Contrary to what most people think, you don’t need to go out of your way on a bulking program to add more size and strength. Eating bigger servings of healthy foods is incredibly effective in a bulking regime.
Here are the 14 best high-calorie foods for bulking that should be a part of your diet regimen:
Nuts and Nut Butter
Nuts and nut butter should be a staple in your bulking regimen, as they are calorie-dense, packed with macro and micronutrients, and incredibly versatile and convenient.
You could grab a handful of nuts at any point during the day as a snack or have them with one of your meals. Nuts and nut butter are rich in healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are essential for overall health, hormone production, and supporting muscle growth. They also contain a decent amount of fiber, vitamins (such as vitamin E), and minerals (such as magnesium and zinc).
Besides being a good source of healthy fats, nuts also contain a healthy dose of carbs and proteins. You can switch between peanuts, almonds, walnuts, cashews, and hazelnuts to keep your diet interesting. Plus, each nut has a unique nutrient content, which can help ensure you never run into nutrient deficiencies.
While choosing a nut butter, favor organic products that do not have added sugar or flavorings. You must also read the nutritional information before buying a nut butter, as its nutrient content can change depending on the brand.
Peanuts (100g)
Calories
567kcal
Carbohydrates
16g
Protein
26g
Fats
49g
Peanut Butter (100g)
Calories
588kcal
Carbohydrates
20g
Protein
25g
Fats
50g
Mass Gainer Shakes
Mass gainer shakes are an incredibly useful food source for folks who have difficulty meeting their daily calorie and macronutrient goals through whole foods. You could also use a mass gainer shake as a post-workout recovery drink or a meal replacement. Plus, mass gainer shakes come in delicious flavors, making consuming a high-calorie content easier.
The table below details the nutrient content of the Transparent Labs Mass Gainer, which is one of the best mass gainers on the market. The nutrient content of each supplement can vary depending on its ingredients.
Mass Gainer Shakes (190g serving)
Calories
760kcal
Carbohydrates
109g
Protein
53g
Fats
13g
Lean Beef
Lean beef is a high-quality protein. A 100g serving of lean beef contains 26g of protein, 15g of fats, and no carbs. Many lifters overlook the importance of protein in a bulking regimen. A high-protein bulking diet improves your muscle density, which helps retain muscle mass during the shredding phase.
Plus, lean beef is packed with vitamins such as B-complex vitamins (including vitamin B12) and minerals like iron, zinc, selenium, and phosphorus, which can help with red blood cell production, energy metabolism, and immune system function. Lean beef is also a natural source of creatine, which can help build muscle mass and strength.
Lean Beef (100g)
Calories
250kcal
Carbohydrates
0g
Protein
26g
Fats
15g
Related: Protein Calculator: Find Your Daily Protein Intake
Olive Oil
Olive oil should be your cooking oil of choice during your bulking phase. One tablespoon of olive oil contains 119 calories and 14g of monosaturated fats, which can support hormone production, aid in nutrient absorption, and provide a concentrated source of energy.
The calorie-dense healthy fat source enhances the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. Furthermore, olive oil has anti-inflammatory properties that can help soothe pains during an intense bulking strength training program. The versatile cooking oil can also improve your heart health. [2]
Olive Oil (100g)
Calories
884kcal
Carbohydrates
0g
Protein
0g
Fats
100g
Fatty Fish
Fatty fish are among the best high-calorie foods for bulking. Fish, such as salmon, contain omega-3 fatty acids and vitamins such as D and B2 (riboflavin). They are also rich in calcium and phosphorus and are a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Most people tend to meet their carbohydrate goals on a bulking regimen but tend to miss their protein and fat targets. Adding seafood to your diet can help fix the discrepancies. Since fish is a fast-absorbing protein source, eating salmon post-workout can kickstart your recovery process.
Salmon (100g)
Calories
208kcal
Carbohydrates
0g
Protein
20g
Fats
13g
Avocado
This fruit is one of the best sources of healthy fats. Besides being a healthy fat source, avocados contain a decent amount of fiber, which can help control your cholesterol and blood sugar levels.
Avocados also contain vitamins C, E, K and B-complex vitamins and minerals such as potassium, magnesium, and copper. Its rich, creamy flavor and anti-inflammatory properties make it a must-have in your bulking phase. You could have avocado in your salad with your meals or as a guacamole dip.
Avocado (1 Medium)
Calories
240kcal
Carbohydrates
13g
Protein
3g
Fats
22g
Whole Grains
Whole grains such as barley, cracked wheat, millet, quinoa, and black rice are complex carbohydrates that dissolve slowly into your bloodstream. It helps provide a steady energy supply, which can help power your intense training sessions.
Whole grains contain a healthy amount of fiber, which improves digestion, promotes satiety, and helps regulate blood sugar levels. They are also packed with essential vitamins and minerals. These nutrient-dense foods are incredibly versatile and can be consumed in different forms at any time during the day.
Multi-Grain Bread (1 regular slice)
Calories
69kcal
Carbohydrates
11g
Protein
3.5g
Fats
1.1g
Legumes
Legumes such as chickpeas, black beans, green peas, lima beans, kidney beans, and black-eyed peas are rich in carbs and protein. They also contain a healthy dose of fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc.
Legumes are also complex carbohydrates that deliver a steady energy release, helping sustain intense and long workouts. Plus, legumes are economical and versatile ingredients that can be incorporated into various meals and recipes.
A 100g serving of legumes like chickpeas contains 364 calories, making them one of the best high-calorie foods for bulking.
Chickpeas (100g)
Calories
364kcal
Carbohydrates
61g
Protein
19g
Fats
6g
Eggs
Eggs are the darling of the fitness community. Folks on a bulking regimen should include a few whole eggs in their diet regimen as they are packed with protein and fats. One large whole egg delivers 78 calories, which is an excellent figure for a food source of its size.
Eggs are incredibly versatile. You could eat eggs at any time throughout the day. Many people prefer scrambled eggs over boiled eggs as they are easier to digest. Furthermore, the high-quality protein source contains essential nutrients, including vitamins A, B2, B6, B12, D, E, and minerals such as iron, zinc, and selenium, which can help improve your overall health.
Finally, the affordable protein source has high bioavailability, meaning it is easily absorbed and utilized by the body.
Whole Eggs (1 large boiled)
Calories
78kcal
Carbohydrates
0.6g
Protein
6g
Fats
5g
Chicken Breast
Chicken breast is one of the best protein sources, which can help balance your macronutrient split in a high-calorie diet. It contains all the essential amino acids required for muscle protein synthesis, making it perfect for people trying to build muscle mass in their bulking phase.
Chicken breast is also rich in essential nutrients, including vitamins B6 and B12, niacin, phosphorus, and selenium, which can boost energy production, metabolism, immune function, and overall health.
Chicken Breast (100g)
Calories
165kcal
Carbohydrates
0g
Protein
31g
Fats
3.6g
Sweet Potato
Sweet potato is one of the most delicious vegetables in an otherwise bland bodybuilding bulking diet. The complex carbohydrate is packed with calories and carbs, which will help add size to your frame.
Plus, sweet potato is rich in dietary fiber, both soluble and insoluble, which can aid digestion, promote satiety, and supports a healthy gut. It also contains a healthy dose of essential vitamins and minerals, including vitamins A, C, potassium, manganese, and B6.
Sweet potato’s antioxidating properties protect against cellular damage and inflammation caused by intense workouts during a bulking training program. Although a complex carb, sweet potato has a low GI score, meaning it has a low impact on your blood sugar levels. It allows you to meet your carb goals for your bulking phase without significantly spiking your blood sugar levels.
Sweet Potato (1 5-inch long)
Calories
112kcal
Carbohydrates
26g
Protein
2g
Fats
0.1g
Whole Milk
Milk is one of the most convenient high-calorie food sources to consume during a bulking phase. Folks undergoing a serious bulk find chugging a jar of milk easier than chewing countless amounts of chicken breast or legumes.
Besides a decent macronutrient split, whole milk is rich in essential vitamins and minerals, including calcium, vitamin D, B12, and phosphorus. It is also one of the most convenient and readily-available food sources around the world.
Whole Milk (1 cup)
Calories
149kcal
Carbohydrates
12g
Protein
8g
Fats
7.9g
Greek Yogurt
Greek yogurt is a high-quality protein source you could have with one of your meals or as a snack. The fast-absorbing properties of Greek yogurt ignite muscle recovery after intense workouts.
Greek yogurt often contains live and active cultures, contributing to a healthy gut microbiome. Your gut health is essential during a bulking phase for optimal nutrient utilization and immune function, as you’ll be eating significantly more calories than usual. Like milk, Greek yogurt is an excellent calcium source, essential for bone health and muscle function. It can help reduce your risk of injury and support bone strength.
Greek Yogurt (100g)
Calories
59kcal
Carbohydrates
3.6g
Protein
10g
Fats
0.4g
Cottage Cheese
This is a slow-digesting form of protein, which provides a sustained release of amino acids into the bloodstream. Cottage cheese contains casein protein which promotes muscle growth and prevents muscle breakdown during periods of fasting, such as overnight.
Ensuring your muscles have a constant supply of protein throughout the night will prevent muscle breakdown, which can be incredibly helpful during your bulking phase. Furthermore, the healthy fat source is packed with essential nutrients such as calcium, phosphorus, selenium, vitamin B12, and riboflavin. It also contains probiotics that promote a healthy gut.
Cottage Cheese (100g)
Calories
98kcal
Carbohydrates
3.4g
Protein
11g
Fats
4.3g
Tips For Eating High-Calorie Foods For Bulking
Here are a few tips to get the best bang for your buck from your bulking journey:
Find an Appropriate Caloric Surplus and Macronutrient Split
You must determine your daily calorie and macronutrient targets based on your lifestyle, current physique, and bulking objective. According to the Centers for Disease Control and Prevention (CDC), adding 500-1,000 to your daily calorie intake can result in gaining 1-2 pounds weekly. [3]
After arriving at a suitable daily calorie intake goal, you must break it into an appropriate macronutrient (carbs, protein, and fats) split. Following an unbalanced macro split with high carb and fat intake can lead to excess body fat gain.
Eat Nutrient-Dense Foods
You shouldn’t mistake a bulking diet for a junk food diet. Relying on processed and refined foods to meet your daily calorie needs can hamper your overall health and well-being. You must stick to high-calorie whole foods to ramp up your bulking progress and keep your fat gain under check.
Related: Calorie Density Calculator
Follow a Personalized Training Regimen
Since the objective of a bulking program is to build muscle mass and strength, you must back up your high-calorie diet with a customized strength training regimen. Use progressive overload to ensure you are constantly challenging your muscles. Using the same training intensity, volume, and exercises for an extended period will lead to a muscle and strength plateau.
Furthermore, you must limit cardio and HIIT workouts during your bulking regimen as they lead to greater calorie burning, which can compromise your calorie surplus. Calorie-tracking apps can help ensure you are in a calorie surplus and meeting your macro goals.
Monitor Your Progress and Make Adjustments
Tracking your progress helps ensure that you are on the right path. Body weight, circumference, and body fat are reliable metrics for monitoring your bulking progress. You could also use photos to track your progress. These tracking methods will also keep you accountable.
Tracking your progress weekly will allow you to make quick adjustments if you feel your progress is unsatisfactory.
Follow The Bulking Phase With Cutting and Maintenance
You must always start a bulking program with a goal in mind. Starting your bulking journey without a set objective can lead to gaining excess body fat. The length of your bulking phase will depend on your starting physique and goals.
After achieving your bulking objective, you must follow the bulking phase with a cutting phase. Furthermore, you must switch to the maintenance phase after you reach your cutting goal. Most bodybuilders and fitness enthusiasts cycle between the three phases throughout the year.
Plan Your Meals in Advance
One of the reasons why so many people prefer dirty bulking is that it doesn’t require planning. You eat whatever you can get your hands on when you are starving. On the other hand, you must plan your meals during a clean bulk to ensure you are meeting your macronutrient goals.
Reserve one day of the week, preferably a Sunday, for prepping your meals. Use unprocessed foods that are nutrient-dense, easy and quick to cook, and have a long shelf life.
Frequently Asked Questions
How often should you consume cheat meals on a bulking program?
There is no hard rule about eating cheat meals on a bulking program. You don’t necessarily need cheat meals if you can meet your daily calorie goals with nutrient-dense whole foods. However, sticking to a strict diet regimen can lead to cravings, which opens room for a weekly cheat meal during a bulking regimen.
You must restrict yourself to one weekly cheat meal, as high amounts of processed food can skew your body composition and make you more vulnerable to contracting health conditions such as type 2 diabetes and high blood pressure.
How many calories should a bulking meal contain?
The ideal number of calories in a bulking meal depends on your personal preferences, current physique, daily calorie goal, and the number of meals you eat in a day, including snacks. Some people like to have a heavier breakfast and lunch and a light dinner, whereas others like to eat more balanced meals. If you eat three meals daily, you could consume 35% of your calories in your breakfast and lunch and the remaining 30% in your dinner.
Do I have to eat junk food during a bulking regimen to gain strength and muscle mass?
No! You must favor clean bulking over dirty bulking. Nutrient-dense foods like lean meats, whole grains, and healthy fats provide your body with the building blocks to build muscle mass and support overall health and well-being. On the flip side, relying mainly on junk foods significantly increases your risk of contracting chronic health conditions.
What are the best supplements for bulking?
The sports nutrition market is packed with supplements that can help you in your bulking journey. Some of the best bulking supplements include a mass gainer, whey protein, creatine, dextrose, and BCAAs. However, you must ensure you are not overly reliant on supplements to gain muscle mass and strength. Getting the bulk of your calories from nutrient-dense whole foods provides faster results and improves longevity.
What is the ideal macronutrient split during a bulking program?
The ideal macro split will vary depending on an individual’s current and goal physique. Nonetheless, your macronutrient split during a bulking phase should be in the following brackets:
Carbohydrates: 45% to 60%
Protein: 30% to 35%
Fats: 15% to 30%
Notably, it’s easier to meet these macronutrient split with a clean bulk. Relying on refined and processed foods for your daily caloric goal can significantly increase your carb and fat intake while marginalizing your protein intake.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Bulking is easier said than done. You must enter a calorie surplus while eating balanced high-calorie macronutrient sources to ensure you don’t gain excess body fat or compromise your body composition.
Following a personalized bulking diet and exercise regimen, according to your overall health, goals, and preferences, can help speed up your transformation progress. The 14 high-calorie foods for bulking listed in this article will help you achieve your gaining goals while satisfying your taste buds. Cycle these nutrient-dense food sources in your daily diet plan to achieve your strength and muscle goals while keeping your meals interesting. Best of luck!
References
Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci. 2017 Dec 1;10(8):1275-1296. PMID: 29399253; PMCID: PMC5786199.
Nocella C, Cammisotto V, Fianchini L, D’Amico A, Novo M, Castellani V, Stefanini L, Violi F, Carnevale R. Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health. Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13. doi: 10.2174/1871530317666171114121533. PMID: 29141571.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Lee Priest Predicts ‘Beef Stu’ and Tonio Burton Will Battle for 1st at 2023 New York Pro This Weekend
The bodybuilding season marches on as competitors prepare for another busy weekend. In a recent Rx Muscle interview, Lee Priest predicted which bodybuilders are most likely to walk away with gold at the 2023 New York Pro.
Over the last six months, the Men’s Open division has changed dramatically. At the 2022 Mr. Olympia contest, mass monster Mamdouh ‘Big Ramy’ Elssbiay failed to repeat as champion. Instead, Iranian-born Hadi Choopan claimed the title after outlasting contenders Derek Lunsford and Nick Walker in the finals.
Nick Walker and Hadi Choopan at The Mr. Olympia 2021
With a new Mr. Olympia champion looking over the category, fans’ attention turned to Columbus, Ohio for the 35th annual Arnold Classic. Once again, Walker was in the running to win but was narrowly defeated by Samson Dauda.
Considering Choopan, a former 212 bodybuilder, was able to win the Open title at Mr. Olympia, some in the sport believe the division is shifting to favor shape and conditioning over freak factor. And while the season has remained somewhat quiet since Dauda’s victory, that is about to change at the sport’s third most prestigious contest this weekend.
Lee Priest Names Tonio Burton & ‘Beef’ Stu Sutherland As 2023 New York Pro Favorites
Having assessed Tonio Burton‘s physique, Lee Priest shared that he was impressed with the athlete’s shape, muscularity, and conditioning, adding that he could ‘definitely win it.’
“Yeah, I think I just saw some photos, he’s the one that has the tattoos on him doesn’t he? Yeah, I’ve always been impressed when I’ve seen him with his shape, muscularity, and conditioning I’ve sometimes seen him in.
I think he popped up on Instagram this morning he was doing a lat spread or something . Like I said, he looks great. Just the proportions and what he has, he has one of those physiques where he’s going to look so much better on stage, the illusion of the round muscles and the shape. He can definitely win it,” said Lee Priest.
Before looking at other contenders, Priest was taken aback by the lack of big names participating this weekend.
“Back in the day, remember the big names that would turn up at those shows, it was always the Olympia, the Arnold, and the Night of Champions, now the New York Pro, those were good shows and if you wanted them, they were a good win. Like I’ve said before, a lot of these pros sit out so many shows where they could fuc**ng win them if they turned up in great shape.”
Priest dubbed Maxx Charles as a dark horse given his consistent ability to enter shows with great conditioning.
“The thing about Maxx, I like Maxx, I think I’ve seen him in a few shows,” said Priest. “There’s a few shows I’ve seen him in. Like last year, where I thought he should have placed higher than he should have than he did I mean. His conditioning is generally on point. He can, like I said, it’s going to be one of those things, you don’t know till the day.”
In addition to Burton, Priest anticipates ‘Beef’ Stu Sutherland fighting for gold. He explained that Stu managed to hold his own against Hunter Labrada during a guest-posing event earlier this year.
“I could see him being, he could win or be top three easy from the names so far,” Priest shared. “Wasn’t there a guest posing a while ago where he was posing next to Hunter Labrada and he held his own.”
While some in the community had hoped for bigger names in the 2023 New York Pro, Priest believes it’s exciting because there’s no clear winner leading up to the contest.
“We don’t a lot them but that still makes it exciting like I said, because there is no clear winner. Watching this show is going to be picking the winner as well with the judges. There’s nothing worse than you go, ‘Okay the judges are going to put him first he always wins.’ Make it exciting that way. Even for the competitors too, they must know.
It sounds bad when you say there’s no big names in it, like there’s no good bodybuilders, because these guys competing are great bodybuilders. You know what I mean, back in the day, it had to be like those names, like Kevin Levrone, it was like, ‘Oh, Kevin was going to win.’ Even for the guys competing in this show, they’re probably all going in it with the mindset, ‘Shit any of us can win this.’ There’s no standout person here. It probably makes them try harder.”
Before making his New York Pro debut, Stuart Sutherland joined Fouad Abiad on a recent Bro Chat episode. He was happy there wasn’t a ‘bunch of studs’ performing this weekend and said he was feeling confident about his chances of success.
The winner of this year’s 2023 New York Pro will earn an invitation to the Mr. Olympia contest November 2-5 in Orlando Florida, where they will have the chance to face off against the reigning champion Choopan.
RELATED: Sergio Oliva Jr. Aiming for 2023 New York & Cali Pro, Fires Back at ‘Instagram Bodybuilder’ Label
Watch the full video below from the Rx Muscle YouTube channel:
Published: 18 May, 2023 | 4:05 PM EDT
Chris Cormier, Olympia Judge: ‘Urs Kalecinski ‘Wants to Beat the Hell Out of Mike Sommerfield at 2023 Olympia’
Bodybuilding veteran Chris Cormier took a break from examining the Open class to discuss a few threats in the Classic Physique division. In a recent Prime Time Muscle podcast, Cormier and judge Terrick El Guindy opened up about the brewing rivalry between German stars Urs Kalecinski and Mike Sommerfeld.
The Classic Physique category has never been more exciting since its inception in 2016. Currently, Chris Bumstead sits atop the mountain, having earned a total of four consecutive Classic Physique Olympia titles. He took the reigns from two-time winner Breon Ansley in 2019.
Bumstead continues to defy the odds with steady improvements year-to-year. However, plenty of competitors have staked their claim in the division such as Brazil’s Ramon Queiroz, Mike Sommerfeld, and Urs Kalecinski. At last year’s 2022 Mr. Olympia competition, Urs Kalecinski managed to move up to third place from fourth the year prior. Meanwhile, Sommerfeld trailed behind ‘The Miracle Bear’ in fifth.
Given their competition history, Cormier and Terrick El Guindy insist a rivalry between the two has developed. In addition, they outlined what a battle may look like between Sommerfeld and Kalecinski later this year.
Chris Comier & Terrick El Guindy Talk Urs Kalecinski vs Mike Sommerfeld Rivalry
According to Terrick El Guindy, Kalecinski and Sommerfeld unfollowed each other on social media as a result of their heated competitive history.
“No, they unfollowed each other [Urs Kalecinski and Mike Sommerfeld] on Instagram. They don’t like each other. Yes, so that you know the history of these two competitors. Mike Sommerfeld and Urs Kalecinski… they competed, they came out of the IFBB Pro League in Mexico at the Tijuana Pro.”
“I’ve been able to judge that show the last two years, incredible event, we’ve crossed the border, he’s [the promoter] has a great hotel, great food and a lot of great competitors. On that specific day, Mike Sommerfeld beat Urs Kalecsinki. Everybody was impressed by these two German guys. Who the hell are they, they looked incredible.”
El Guindy added that Sommerfeld defeated Kalecinski at the Tijuana Pro, though Kalecinski got the upper hand on the Olympia stage.
“Going into the Mr. Olympia, obviously, Mike Sommerfeld was supposed to be the better one but it didn’t turn out like that. Urs Kalecinski impressed everybody and got in the top five and Mike Sommerfeld fell. So this whole year Mike Sommerfeld all he heard in Germany was how great Urs was, Urs this, Urs that, oh my God, Urs Kalecinski he’s the new guy, he’s the new Dennis Wolf, he’s the new this.
He probably got pissed off and fed up. He almost wanted to tell everybody, ‘I beat this guy in Tijuana. He just beat me once.’ It turned out that in the Mr. Olympia they faced each other, Sommerfeld was in the top five with Urs, and now the rivalry is real. You can’t just talk about Urs Kalecinski coming from Germany, you have to talk about Mike Sommerfeld,” said Terrick El Guindy.
Looking at both competitors as objectively as possible, Cormier said Sommerfeld had muscle maturity on his side whereas Kalecinski had more ‘upside’ due to his young age. Cormier believes Kalecinski still needs to add thickness to his arms.
“The thing is, I’ve kind of been in contact with both of these guys,” Cormier replied. “I’m friends with both of them. I try to help them with what I see they need help with, some posing, stuff like that. Nothing more than that, but just trying to be a helpful hand to the younger generation, you know. Well, I think the most upside is with Urs. The maturity is going to go with Mike, he’s probably a little bit thicker. Urs still has the thing… he needs to underuse those arm movements so much for me and he’s got to get those arms a little thicker.”
El Guindy implied that Sommerfeld posted comparison pictures next to Kalecinski to send a message to his rival.
“Comparison pictures with Urs Kalecinski [posted by Mike Sommerfeld] and all those pictures were beneficial to Mike. And obviously, he’s sending a message to Urs, ‘I’m better than you.’ Some people are very critical of Mike Sommerfeld, ‘You didn’t pick the right angles,’ you know how they do that,” said El Guindy.
“Urs is younger than that he’s like 24 or 25,” added Cormier.
Looking ahead, El Guindy predicts a tense on-stage showdown between Sommerfeld and Kalecinski in November.
“You want to be the best bodybuilder of that country. You talk to Rafael Brandao in Brazil, you mention any other bodybuilder he gets pissed, he’s like, ‘I’m the only one.’ Ramon Dino, he’s the only one. He doesn’t want anybody talking about anybody else. In Germany, you can’t just say that. There’s probably some following from Urs, probably some following from Mike Sommerifeld, and what the really want to do is shut that door. What Urs wants to do is beat the hell out of Sommerfeld at the next Mr. Olympia.”
Lastly, Cormier highlighted that former two-time Arnold Classic winner Terrence Ruffin will likely push into the top three at the 2023 Mr. Olympia show.
“I think so [Terrence will contend with Ramon Dino at 2023 Olympia]. He’s not that tall but he’s very good. He can make his body transform. He can make his body transform before your eyes.”
While they might be enemies when they compete, the division’s top contenders aren’t against training with each other during the off-season. Urs Kalecinski teamed up with Cbum recently for a brutal arms training session.
Considering their competition history, fans, especially those in Germany, are looking forward to seeing two of their country’s biggest stars compete at the most significant bodybuilding event of the year.
RELATED: Chris Bumstead and Ramon Rocha Queiroz Destroy A Massive Back Workout
You can watch the full video below:
Published: 18 May, 2023 | 12:08 PM EDT
Hunter Labrada: “I Am One of the Best in The World Left on the Table, I’ll Put that to the Test”
Men’s Open pro Hunter Labrada is eager to step back on a competitive stage in 2023. In a recent Instagram video, Labrada updated fans on his mental outlook roughly 15 weeks out from his next competition, the 2023 Tampa Pro.
Hunter, son of IFBB Pro bodybuilding legend Lee Labrada, is one of the sport’s most exciting stars. His muscularity, tight waist, and full chest made him an instant standout on stage. Given his father’s long-standing success as an Olympian, many fans are hopeful that Hunter could one day win the sport’s most prestigious title.
Last year, Labrada was considered a heavy favorite heading into the 2022 Mr. Olympia show. However, at the event, he faced a historic lineup of talent with several new faces making their mark on the category, such as Derek Lunsford, Andrew Jacked and Michal Krizo. Ultimately, Labrada took seventh place while Hadi Choopan went on to win gold.
The 31-year-old admitted mistakes were made during the prep and peak for his last Olympia show. In February, it was revealed that Hunter Labrada threw his name in the hat for the upcoming 2023 Tampa Pro and Texas Pro. A little over three months before he takes to the stage, Labrada updated fans on how he’s approaching contest prep this year.
Hunter Labrada ‘Confident’ Ahead of 2023 Tampa Pro: “I’m Perfectly Capable of Winning Them”
Looking at his upcoming season, Labrada is confident he’s one of the best in the world and believes he has the tools to win his next two contests.
“First and foremost this year is about making myself proud. I lost sight of why I was doing this a lot last year. It was especially hard with how much I was traveling, I got a very isolated feeling. I’ll be the first one to tell you: I’m training to win these next two shows, Tampa and Texas I am training to win them. I feel like I’m perfectly capable of winning them. Outside of the people that are already qualified for the. Olympia, I think I am one of the best in the world left on the table. I’ll put that to the test.”
I’m confident I can get that done. Outside of success on a bodybuilding stage and as I do this more and more, more, I realize it’s less and less and less important. It’s at the end of the day what I do for a living but the happiness and impact I’m able to make with it is far more important and paramount to me. One of my biggest goals this year outside of the competitive placings, which I’m not going to sit here and lie, I’m very competitive and I’ll be devastated if I don’t win. And I’m going to do everything in my power to win those shows,” said Hunter Labrada.
Given Labrada’s busy schedule year-to-year, the Open bodybuilder said his primary goal is to stay ‘mentally present’ moving forward.
“This year one of the biggest goals and one of the biggest things to me personally is to be mentally present, feel everything, experience everything, yes I’ll be tired but that doesn’t give me an excuse to not be a good husband, a good father, to not be a good friend, so to really place a lot emphasis on everything outside of the actual nuts and bolts of bodybuilding this year because I feel like if I do that, the nuts and bolts of bodybuilding will take care of itself too.”
“The biggest emphasis for me this year is to be present and have fun doing what I’m doing. From a very young age, I never really stopped and smelled the roses. Anytime, football, coming up as an amateur, winning nationals, it was always what’s next, what’s next what’s next? I really want to make sure I’m able to take some time and enjoy this year, I think it’ll be a good one. Regardless of the contest placings, the places I’ll get to go, the people that I’ll get to see, the things I’ll get to do, they are once-in-a-lifetime things that not everybody gets to do.”
Aside from contest appearances, Labrada has taken part in a few key guest posing obligations. First, he traveled to Washington for the Emerald Cup and then joined a slew of other top Men’s Open pros at Jim Manion’s 2023 Pittsburgh Pro. He shared the stage with Derek Lunsford, Samson Dauda, Nick Walker, Mamdouh ‘Big Ramy’ Elssbiay, and Shaun Clarida.
RELATED: Hunter Labrada Shares 277.6-Lb Ripped Physique Weeks From 2023 Tampa Pro, Texas Pro; Gives Exercise Selection Tips
Hunter Labrada is confident that he can win the 2023 Tampa Pro and Texas Pro. He is also focused on staying mentally present and having fun during his bodybuilding journey.
Published: 18 May, 2023 | 9:15 AM EDT
Jay Cutler Shares Keys for Building a Full Chest & Top 3 Movements for Monster Delts
Legendary bodybuilder Jay Cutler ruled the roost during his Men’s Open pro career. Although he hung up his posing trunks years ago, he still stays connected with the bodybuilding community. In recent videos uploaded on YouTube, Cutler shared the keys to building a full chest. In addition, he offered his three favorite movements for developing monster delts.
Jay Cutler dominated the Men’s Open class with freakish muscle mass, size, and conditioning. He enjoyed a successful career that saw him win three Arnold Classic titles and four Mr. Olympias. He’s credited for sharing one of the fiercest rivalries in the sport against fellow bodybuilding icon Ronnie Coleman, whom he dethroned for his maiden Sandow trophy in 2006. He decided to move on from competition after a final sixth-place finish at the 2013 Mr. Olympia.
Cutler lends his voice to the trending topics of bodybuilding. In March 2023, Cutler weighed in on the results of the 2023 Arnold Classic, where Samson Dauda won the title in a close-fought contest. Cutler believes the competition was razor-thin and any of the top four could have got the nod. With the rise of more aesthetic contenders in the Open, Cutler sees a bright future ahead for the division.
Cutler has not lost his passion for working out. He continues to train regularly and is working on improving his physique for the ‘Fit for 50’ body transformation challenge. He gave fans a look into his preparations with an insanely shredded physique update weeks ago. Then, he laid out his training/diet philosophy post-retirement and disclosed his plan to stick to TRT (testosterone replacement therapy).
Jay Cutler pushed back on the misrepresentation of steroid users in mainstream media recently. He also gave his take on whether Dwayne ‘The Rock’ Johnson was natural. Looking closely, Jay theorized The Rock was likely using TRT to maintain his insane muscularity.
Earlier this month, Cutler offered the high-protein diet he was using for the transformation challenge. He also opened up about his ambitions to improve certain parts of his body, such as his legs, biceps, and lats.
Jay Cutler shares keys for building a full chest
In a recent YouTube clip, Jay Cutler shared some crucial tips for filling out a stubborn chest. He highlighted the importance of isolation movements and concentrating during reps to get the best results.
“My most stubborn muscle to overcome was my chest,” said Cutler. “Now, I had really wide shoulders so my shoulders took the place of a lot of my pressing moment so I had a chest that started from the bottom and ended halfway up. I had to focus really on a lot of dumbbell work, really concentration. I mean pushups can be a great exercise to stimulate your pecs.
“But at the same time remember focus on your repetitions, stick to your incline movements and sometimes those isolateral movements where you’re doing one side at a time can be very beneficial to developing the full chest look.”
Cutler shares 3 exercises for monster delts
The 49-year-old offered three of his favorite exercises that helped him build some of the biggest shoulders in bodybuilding.
“Top three delt movements,” said Cutler. “I had some of the biggest delts in bodybuilding when I was at my reign for Mr. Olympia. So I always was focused on number one, my rear delts movement. So my rear cables, crossovers was my go-to exercise. I also did the bent-over lateral dumbbell movement which was very great for developing the shoulders.
“But we can’t get away from the most important, which is the seated side lateral raise, which will give you that huge cap in the delts. You guys want to walk around and go sideways through the door, make sure you do these three movements.”
Jay Cutler provided a quad-stomp-inspired lower-body training routine a week ago. He plans to cut down his body fat to the 6-8% range by the end of the year. He followed that up with an unreal physique update showing off his latest progress.
You can watch the full videos below.
RELATED: Jay Cutler: “Since Ronnie Coleman Stepped Away, I Don’t Know If Anyone Has Come Close to His Physique”
Published: 18 May, 2023 | 12:03 AM EDT
Arnold Schwarzenegger ‘Plans to Live Forever,’ Reflects on Aging, Retirement: ‘I Used to Be the Best Built Man’
Bodybuilding legend Arnold Schwarzenegger will go down in the history books as one of the greatest competitors of all time. He was the first true superstar to break out of bodybuilding into the mainstream with a stellar physique. In a recent The Hollywood Reporter interview, Schwarzenegger shared his thoughts on the evolution of his physique with age and his ‘plans to live forever.’
Arnold Schwarzenegger first made a name for himself in bodybuilding with an aesthetic blend of muscle, shape, and symmetry in the 1970s. He came out on top of the 1970 Mr. Olympia and enjoyed a commanding reign that saw him ultimately become a seven-time champ.
He hung up his posing trunks after securing his seventh Sandow trophy in 1980. Besides competition, Schwarzenegger was known for his charismatic and brash personality, which was put on full display in the 1977 bodybuilding docudrama Pumping Iron. The film boosted his star power and the sport’s notoriety.
Following a decorated career, Schwarzenegger made his way to Hollywood and found success with starring roles in numerous box-office hits, including Conan the Barbarian (1982), The Terminator (1984), and Commando (1985).
Schwarzenegger often encourages his massive fanbase to stay healthy. He educated them on the benefits of using caffeine to boost workout performance. He encouraged using it as a pre-workout and cautioned against consuming it too close to bedtime.
In March 2023, Schwarzenegger suggested switching out whole food meals with meal replacement drinks to aid in losing weight. He highlighted the importance of counting calories appropriately, which is easier with shakes that provide accurate nutritional information as opposed to cooked food.
Arnold Schwarzenegger laid out a challenging nine-minute abs workout made up entirely of bodyweight exercises two months ago. He also discussed the advantages of using bodyweight movements to improve heart health and lower body strength. Then, he offered a brutal training routine for building muscle using self-limiting movements with no weights. Additionally, he gave fans a detailed and quick five-minute workout designed to be used in the mornings or as a warm-up.
Arnold Schwarzenegger opens up on dislike for aging & his physique at age 75
In a recent interview, Arnold Schwarzenegger shared his thoughts on the evolution of his physique at 75. He explained that it’s been difficult to accept his body considering his status as a former bodybuilding great.
When asked what he likes about his 75-year-old body, he responded, “Nothing!”
“My whole life I look at the mirror and see the best-built man, and all of a sudden I see a bunch of crap,” said Schwarzenegger. “It’s terrible! You get these wrinkles under your eyes. You get wrinkles under your pecs. You see the fucking poodle! Budle. It’s Austrian for your stomach sticking out. Where the fuck did that come from? It’s not pleasurable. But you cope with it.”
Schwarzenegger ‘plans to live forever’
‘The Austrian Oak’ revealed he continues to train regularly and enjoys entertaining people. He wants to keep going strong and has no plans to retire anytime soon, if ever.
“I still work out every day, I ride my bike every day, and I make movies — show business is another part of my life,” said Schwarzenegger. “I add in my life, I never subtract. I don’t need money. I get money because you have to have a certain value and the agents negotiate. But I have a great time doing it. I love everything that I do. There’s no retiring. I’m still on this side of the grass, so I’m happy. My plan is to live forever — and so far, so good!”
Arnold Schwarzenegger gave his take on optimizing sleep for weight loss three weeks ago. He encouraged sleeping longer than six hours and ideally, about eight hours, to ensure a lower weight based on research conducted by Harvard scientists.
RELATED: Arnold Schwarzenegger Apologizes For The ‘Screw Your Freedom’ Remark: ‘I’m Sorry For Saying Those Words’
Schwarzenegger teamed up with comedians Bert Kreischer and Fortune Feimster for a back and chest training session earlier this week.
Published: 17 May, 2023 | 6:15 PM EDT
Mike O’Hearn & Injured Hafthor Bjornsson Use Tom Platz-Inspired Workout for Ligament Strength
Mike O’Hearn and Hafthor Bjornsson, two titans of strength, met up for a special collaboration on leg day. In a recent YouTube video, O’Hearn guided Bjornsson through a brutal hack squat variation as the former strongman recovers from a pec tear injury.
At 53 years old, Mike O’Hearn has become somewhat of a legend in the fitness industry for his maintenance of mass, power, and strength. In addition, he’s kept up with a remarkably ripped physique for over three decades.
With experience in bodybuilding and strongman, O’Hearn doesn’t shy away from fitness challenges. He has trained with plenty of notable figures in bodybuilding and strongman, including four-time WSM legend Brian Shaw, who recently announced his retirement from the sport.
In April, former strongman star Hafthor Bjornsson suffered a painful pec tear on his third attempt at trying to bench press 556.7 pounds. While Hafthor revealed his upper chest was torn off the bone, he’s not letting the setback stop him from working out completely.
Mike O’Hearn Guides Injured Hafthor Bjornsson Through Longevity Leg Workout Created by Tom Platz
O’Hearn used the hack squat machine to demonstrate a technique he learned from Tom Platz. Platz, known as the ‘The Quadfather,’ possessed some of the best legs in bodybuilding history.
“That is a quad, that’s a teardrop at the knee, keep it healthy, they’re going to freak out, ‘What? How is that healthy?’ Because we’re stressing. Remember what we talked about, load the joints. The muscle is only so strong. The joints is God’s gift. I’m trying to force it, the joints and ligaments around the knee to be so strong. I learned this in 1989, Tom Platz, training with him from 89 to the early 90s, this is something he lived with.”
“I could see at that stage how strong his connective tissue [was], his legs were enormous, Tom Platz, great legs, but his knees were so healthy. That’s again, another fun exercise that somebody your size that’s a rarity to see that kind of movement. So we’ll do a moderate and see where we can find stress in the knee in a safe position.”
Hafthor was impressed with O’Hearn’s variation of the hack squat, where he utilized a wedge to place his feet at an angle.
“He’s just so focused each and every rep every set, he manages in the moment, everything with his muscles, the tightness of the squeeze,” Hafthor said about O’Hearn.
O’Hearn highlighted why the technique is so effective for quad training.
“I don’t know if you guys can see it at home, the difference between, you’re still leading with the quads compared to leading with the hip,” O’Hearn said. “So the way he was doing it first of all, he was great for the first time doing it but it was still a hack squat because it wasn’t leading with the ass. The last couple of reps were beautiful because he was rotating the ass up, stretching the quads, and getting more isolation. It’s such an odd position.”
Even though they were lifting light weights, Bjornsson was surprised by the work rate.
“You feel like you’re working so hard but at the same time, it’s light weight. It’s a very interesting movement for sure, different, like I said, like I’ve never done before,” shared Hafthor.
Bjornsson asked if O’Hearn adds extra weight or keeps the workout light when on his own.
“I do add more and more but I want to try to get a better range of motion. On this one… this would be like a finisher for me, I’d hit my squats, I’d do like a leg press or a similarity squat, some kind of moderation – we have a like I said, kind of hack squat and then I’d do something like this at the end to kind of finish that leg out.”
“Stress done right will strengthen your body,” said O’Hearn. “The possibility of you being like this in 30 years… is a possibility, it really is. Where most people will go, I hit 30, I hit 35, I’m done, I’m only going to get older and weaker but that’s not the mentality you have.”
Before wrapping up the video, Hafthor explained how training has changed from his 20s to his 30s.
“In your 30s, you got to be more detailed, more prepared, and have everything lined up: nutrition, sleep, training, recovery, rest, everything has to be dialed in and I can’t even imagine, I know that every single day you’re doing whatever you can to even get 1% better,” Hafthor Bjornsson said.
This isn’t the first time Mike O’Hearn has led a longevity-inspired training session. He joined Arnold Schwarzenegger’s son, Joseph Baena recently, where they teamed up to attack a back training session. During the workout, O’Hearn shared that some of the movements they practiced could help Baena’s joints when he’s around his father’s age (75).
While the technique may differ from the norm, Mike O’Hearn is living evidence of his training practices and has employed these exercises for more than three decades.
RELATED: Hafthor Bjornsson Shares Intense Pre-Surgery Recovery Techniques for Gruesome Pec Tear
Watch the full video below from Mike O’Hearn’s YouTube channel:
Published: 17 May, 2023 | 4:09 PM EDT
Derek MPMD on Andrew Tate’s Steroid Rumors: ‘Evidence Leans Toward Natural’
Controversial influencer Andrew Tate’s physique is making the rounds online as questions surrounding his alleged steroid use continue. In a recent YouTube video, PED expert Derek of More Plates More Dates dispelled a rumor spread by former UFC fighter Chael Sonnen and laid out why he believes Tate has a natural body.
Tate, known for his boisterous attitude, has quickly become one of the most influential figures on social media. ‘Cobra’ speaks his mind regardless of the repercussions which has seemingly boosted his popularity.
Romanian authorities arrested Andrew and his brother, Tristan Tate in Bucharest last December for suspected involvement in human sex trafficking. Following a number of attempts to be released from custody, the Tate brothers were freed and placed on house arrest on March 31, 2023. They claim to be innocent of all charges.
I am on precisely zero steroids or TRT of ANY KIND. NEVER HAVE BEEN. Never taken them in my life, ever.
I am a man who eats once a day and trains. THAT IS ALL. I swear this before GOD.
I will take and pass ANY TEST, try me.
Accept i am a genetic specimen of absolute…
— Andrew Tate (@Cobratate) April 19, 2023
With over 6.2 million followers on Twitter, Tate documented his time in jail and described the conditions as very poor. And while he admits he only ate one meal a day in accordance with Ramadan, the influencer exited his cell looking more ripped than when he entered the facility. In a public statement, Tate recently underlined that his physique was created naturally and said he’s never touched steroids or testosterone replacement therapy (TRT) in his life.
As discussions surrounding Tate’s physique heat up, PED expert Derek took a closer look at the 36-year-old’s natty or not status. He also addressed rumors made by Chael Sonnen and argued why he believes Tate is currently natural.
Derek More Plates More Dates Calls Out Chael Sonnen for Innacurate Andrew Tate Steroid Rumors
During Derek’s reaction video, he played a clip of Chael Sonnen, who suggested he can tell whether a physique is natural not just by looking at someone.
“We find ourselves in the midst of a controversy it seems. Andrew Tate versus More Plates More Dates, I was not expecting to see this title or this video or this thumbnail when I’m logging into my YouTube, it’s me laughing my ass off and Tate with Chael… apparently throwing me under the bus in another video on the same day where he absolutely shits on Andrew Huberman. This video is a hectic one dude.”
“Let’s stick to the one that has me in the title, me versus Andrew Tate,” added Derek.
Derek then advised Sonnen to come out with natty or not videos on The Rock, Chris Hemsworth, and Kumail Ali Nanjiani.
“Let’s see Chael, you can do [natty or not] on The Rock, Chris Hemsworth, and you can do… let’s pick hard one, and Kumail Ali Nanjiani – these guys are all arguably a little bit saucy saucy. You tell me, bro, exactly what are they doing, dosage, compound selection, would fuc**ng love to see that video, I’d watch it.”
Orthodox southpaw orthodox.
5 years retired and I still miss fighting.
Gona miss it forever.
Guess I’ll just have to crack the matrix have 20 sons and be a billionaire instead. ? pic.twitter.com/Gfv6j2CRV9
— Andrew Tate (@Cobratate) May 5, 2023
What Chael Sonnen had to say:
“It does amaze me when Derek says, ‘I don’t know.’ Now, if you wanted to say I don’t know what it was, I don’t know if that was growth, I don’t know if that was anabolic, I don’t know if that was some peptides or if that was some SARMs. I do know, but I can understand if he does. But to just not know in general? It really does blow my mind,” Chael Sonnen shared.
“I did see Andrew’s response, where Andrew said, ‘Hey Derek, I appreciate you I know you’re an expert, and thanks for talking about me, I’m not an expert in that field but I am an expert in myself, and I know I didn’t take anything ever! That’s true. I’m not telling you what Derek said isn’t true because I didn’t hear it, but I will tell you with Tate, it’s true.”
According to Derek, Chael was trying to get a response from him.
“What a wild way to get — is this like the ultimate get a response video video? Because it’s like, you didn’t hear what I said, but are sort of implying that you know exactly what I said at the same time.”
Derek explained that he published a ‘natty or not’ video on Andrew Tate last year. Even though Tate provided two biomarkers, Derek shared that it wasn’t enough information to reliably say whether or not Tate uses PEDs.
GM. pic.twitter.com/Qmbp9FCCrT
— Andrew Tate (@Cobratate) May 6, 2023
“He provided two biomarkers, one of which was free testosterone [during Derek’s video on Andrew Tate] and there were no gonadotropins and he had a disproportionately high free testosterone and that kind of didn’t really help him. And the actual age and stuff on the thing, it looked weird. It was kind of an odd thing to publish as proof, which is kind of what I went over in the video.”
“I was basically saying there’s no way to prove you’re natural with this blood work, but my conclusion in the video, I did make a pretty conclusive one,” said Derek.
“I know he does eat kind of what he wants, he has like one meal a day, a shit ton of coffee, and great genetics, but how does that the first thing that comes to your mind when you see this [Chael], is he eats donuts sometimes [therefore he’s natural].”
GM. pic.twitter.com/2ImIM0Y8FA
— Andrew Tate (@Cobratate) May 4, 2023
Considering that Tate’s physique looked arguably better after prison than before, Derek can understand why fans are accusing him of potential steroid/TRT use.
“The reason people are bringing this up I think is because his physique now is arguably in some pictures looks as good or better than before he went to jail. This is a before and after,” added Derek. “He’s looking housey as fu** just standing there.”
“Looking beefy dude, looking lean, looking bigger than even when he was younger. The guy is in top shape seemingly. And how? Was he slipped some gear in jail or what happened? That’s what people want to know.”
Having followed the Tate brothers for years, Derek said he ‘never saw anything that was indicative of hormone use.’ With that in mind, Derek doesn’t believe Tate is taking gear.
“I’ve seen their progress over time. I haven’t seen any sort of fluctuations [with their physiques] really, I never saw anything that was indicative of hormone use, and my best guess at the time of this video and still is, is that the guy is indeed natural. For Chael to be like, ‘It’s kind of wild for Derek to say he doesn’t know,’ I feel like it would have taken you two fuc**ng seconds to watch the video dude.”
“There’s some level of scrutiny whereby the evidence is leaning more toward natural than not, take from that what you will I guess,” said Derek. “Would it be possible to prove with absolute certainty that anyone is natural versus enhanced? No, not really. But you can get some pretty fuc**ng substantial evidence almost to the point it’s essentially irrefutable.”
PED expert Derek has become famous in the fitness sector for busting natty or not myths. Last year, he leaked private emails detailing a steroid cycle sent from Liver King (real name Brian Johnson). Following Derek’s revelation, Liver King later apologized for lying about his gear use and now claims to be steroid-free.
In one of his latest endeavors, Andrew Tate took aim at bodybuilders by suggesting they are all ‘pussys afraid of combat sports,’ which garnered reaction videos from Kenny KO and Greg Doucette.
RELATED: Joe Rogan & Derek from MPMD Examine Mike O’Hearn’s Insanely Jacked Physique: ‘Is It Possible He’s Natty?’
You can watch the full video from Derek More Plates More Dates below:
Published: 17 May, 2023 | 12:24 PM EDT
Dexter Jackson Maintains Herculean Chest With This Training Routine
Veteran bodybuilder Dexter Jackson has transformed his physique into a lean and athletic one from the heavily muscled Mr. Olympia body in recent years. He is now sharing the training regimen that helps him stay in shape at 54. Recently, Blade posted a video of his chest training session on YouTube.
Jackson is a retired IFBB Pro bodybuilder from the USA that competed in the Men’s Open division of the IFBB Pro League. In a career spanning over two and a half decades, he has won several Pro shows including the prestigious Mr. Olympia competition. Jackson hovered around the top three space for a long stretch of his bodybuilding career and gave dominant Mr. Olympia champions like Ronnie Coleman and Jay Cutler a run for their money.
Dexter’s sole Mr. Olympia win came in 2008 when he dethroned 4-time Mr. Olympia Jay Cutler. Apart from that, he has secured the Arnold Classic title a whopping five times in 2005, 2006, 2008, 2013, and 2015.
Since retiring from the sport after a ninth place finish at the 2020 Olympia, Blade has been prioritizing health and shed a significant amount of muscle mass in favor of long term health. Arthritis of the back was keeping him from going hard in the gym for a while. However, the Jacksonville native is now able to lift heavy after receiving stem cell therapy in Columbia a few weeks ago.
The former Mr. Olympia is active on social media and gives insights into his training routine through workout videos. Recently, he familiarized the followers with his chest training routine. So let’s check out which exercises help Dexter Jackson look lean and mean at 54.
Dexter Jackson’s Chest Training Circuit
Jackson is slowly increasing the amount of weight in his exercises after the stem cell therapy. Additionally, he has inclined more towards machine exercises off late to take the stress off the joints. The 54-year-old’s chest workout is an efficient combination of pressing and flying movements for complete development. He likes to keep the rep range between eight to twelve but ends up doing ten reps on most of the exercises.
Hammer Strength Iso Flat Bench Press
Jackson’s chest training circuit starts with this compound exercise on the plate-loaded machine. The exercise primarily targets the pectoralis major, anterior deltoids, and triceps muscles. Both arms and weight stacks of an iso-lateral machine move independently, which helps eliminate strength imbalances.
Machine chest press activates only about 79 percent of muscles compared to the bench press, which is ranks at the absolute top. However, chest press machines provide a much more stable environment. Also, they reduce overall workout time as the setup does not require elaborate preparation.
Additionally, studies have found that machine and free-weight exercises are equally effective in increasing muscle thickness and strength over long periods of time.
Jackson performs 4 sets of iso flat bench press with incrementally heavier weights and takes up the second and final pressing exercise of the day.
Machine Incline Chest Press
Incline chest press targets the clavicular head of the pectoralis major muscles, commonly known as the upper pecs. As per popular belief, an incline in the bench angle helps emphasize the upper pecs more than the other parts of the pectoralis major muscles. However, there is conclusive evidence which shows that the upper pecs experience higher muscle activity when the bench is inclined at an angle of 30 degrees. Additionally, incline press also increases anterior deltoid engagement.
Dexter Jackson performs four sets of incline chest press maintaining a ten rep range. After finishing with the exercise for filming the video, he spoke about the effects of competitive bodybuilding training on his joint health and what he did to prevent further deterioration. Jackson said:
“All the free weight stuff with heavy weights that I used to do, really really tore my joints up. So if you guys got joint pain and you’re looking to ease the pain, make sure you try and do some more Machine work. That’ll take a lot of stress off the joints versus free weight.”
Following this, he took to flyes and performed two variations of machine flyes.
Arsenal Strength Incline Flyes
While chest press improves the pushing strength of the upper body muscles, flyes contribute significantly towards developing the adduction ability of the upper body. Although flyes come nowhere close to the chest press in terms of pectoral, triceps, and anterior deltoid muscle activation, they stimulate biceps brachii to a far greater degree. Jackson performs the arsenal strength incline flyes maintaining a similar rep range of ten for four reps and moves on to the final exercise of the day.
Decline Cable Flyes
The 54-year-old performs four more sets of standing decline cable flyes. This exercise adds the final bit of stimulus to the chest muscles. It is an isolation movement that distributes the load evenly throughout the range of motion. Decline cable flyes serve as the fisher to Dexter Jackson’s training routine. He wraps up the training session after pushing through this exercise.
The chest training circuit follows this exercises sequence and rep range:
Hammer strength Iso Flat Bench Press (4 sets of 10 reps)
Machine Incline Chest Press (4 sets of 10 reps)
Arsenal Strength Incline Flyes (4 sets of 10 reps)
Decline Cable Flyes (4 sets of 10 reps)
Dexter Jackson has set a positive example for the young bodybuilders to follow when they eventually walk away from the sport. His admission about transitioning to machines to preserve joints, downsizing to a more normal human size and revelations about PED use will certainly help others realize the need to make changes in time.
You can watch the full workout video here, courtesy of Dexter Jackson’s personal YouTube channel:
References
Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
Schwanbeck, Shane R.1; Cornish, Stephen M.2; Barss, Trevor3,4,5; Chilibeck, Philip D.1. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of Strength and Conditioning Research 34(7):p 1851-1859, July 2020. | DOI: 10.1519/JSC.0000000000003349
Top 3 Most Effective Chest Exercises (Solely funded by a grant from American Council of Exercise) (Authors – Whitnee Schankee, John P. Porcari, Emmanuel Felix, Charles Hendrix and Carl Foster)
Published: 17 May, 2023 | 10:48 AM EDT
Flex Lewis Talks Steroid Use, Says He Could’ve Won Open Mr. Olympia: ‘I Beat Hadi & Lunsford’
Welsh bodybuilding icon Flex Lewis pioneered the gold standard for the Men’s 212 division during his days of competition. Although he was eyeing a move to the Open division, he chose to hang up his posing trunks officially last year. In a recent episode of Bradley Martyn’s Raw Talk, Lewis opened up on his steroid use and argued that he could’ve won Mr. Olympia in the Open based on the results of the 2022 Mr. Olympia.
Flex Lewis made a name for himself as a 212 competitor with insane arms, overall muscle development, and next-level conditioning. In 2011, Lewis narrowly missed out on 212 Olympia gold to Kevin English in his debut. He returned with a vengeance the next year and secured his maiden Sandow trophy at the 2012 Mr. Olympia.
He went on a dominant run that saw him win seven 212 Olympia titles in a row from 2012-2018. Besides the Olympia, Lewis also went undefeated in other contests such as the EVL Prague Pro, the inaugural 212 event at the Arnold Sports Festival, and more.
Lewis was considering the idea of moving to the Men’s Open class but eventually decided against it. He announced his retirement from competition in May 2022 due to health problems stemming from contest prep issues. Since stepping away, Lewis dropped down in size significantly. He showed off his downsized look weighing 213.6 pounds last June.
Flex Lewis / Instagram
Flex continued to lean down and even got on a personalized TRT (testosterone replacement therapy) plan to help him achieve his new physique goal. He offered a jacked physique update presenting his new look in Sep. 2022. Then, he laid out an intense arms workout routine targeting triceps and biceps while teasing the possibility of a comeback months later.
In Nov. 2022, Flex Lewis teamed up with budding Men’s Open prospect Andrew Jacked to help him get ready for the 2022 Mr. Olympia. He mentored Jacked through a grueling quads training session. The pair regrouped for another taxing back workout weeks later.
The 39-year-old showed off his shredded physique in an update earlier this year. He laid out the diet and training regimen he utilized to gain weight after dropping 60 pounds as he reported a weight of 200 pounds. Lewis has not completely shut the door on competing again. He revealed he would be willing to entertain a comeback, but only if it’s for a seven-figure deal.
Flex Lewis opens up on his steroid use & cautions others
Flex Lewis / Instagram
In a recent YouTube video, Flex Lewis discussed details pertaining to his steroid use.
“The truth of the matter is I went through a sport where I had a weight cut,” said Lewis. “I had to make a class. I never had the ability to have an incredible off-season and if I was to do more to get in shape then I would make weight. I was able to retire very healthy, obviously injuries and stuff like that, but I have two kids whilst I’ve been prepping, retired with all my hair. This means nothing or something.
“Take it from me. I have nothing to hide by saying this legitimately I’ve done obviously more than the average gym-goer but I never used and abused my body. Thankfully, I had a coach, Neil Hill, who is known for being very conservative. His mindset was if you can grown on ABC why do you need XYZ?”
He issued a warning to others against using gear too much.
“Anybody young that makes the decision to go that route, first of all, whatever they do they are going to respond but the tren aspect of things, holy sh*t! There’s people joining the gym and talking about taking that stuff. I didn’t use that stuff until four weeks out from my show. That’s the god’s honest truth. There was no reason for me to use it in the off-season for obvious reasons I had to make a weight cut. But somebody now just to look good in the gym, there’s so many. You can forget kids to be honest with you if you’re running this for day in day out for years and years.”
“In terms of the supplementation that some of these guys are taking, you start off with that, that’s not going to make you a better bodybuilder. It’s actually going to be a detriment to you because you are going to destroy your receptors and then when you go okay I’m not growing so now I have to take more and that’s the mentality. More is better. It’s not. It’s the glass gets full then there’s nowhere else to go.”
Lewis highlighted the dangers of using Trenbolone for regular gym-goers.
“I have an end goal to compete, to be the best in the world, by adding things periodically you knew what was working what wasn’t working but then in the off-season you’re eating and drinking everything. A lot of these guys train their a** off Monday to Friday and then chase pu**y at the clubs on the weekends and they’re doing stacks that some guys are doing pre-contest which blows my mind. The trending word I see everywhere is tren. It blows my mind. That’s so mainstream that guys are coming up to me like what do you think about this?”
Lewis: ‘I Could Have Been the First Champ-Champ’
Flex Lewis is confident he could have become the first athlete to win titles in 212 and the Open division at the Mr. Olympia contest.
“I truly believe I would’ve won the Olympia or been the first ever champ-champ but it’s a woulda, coulda, shoulda right? But if you look at the people who just came first and second, I beat them both. Hadi just won, I beat him in Korea and Derek Lunsford came second, who took over the reign from me as a 212 champ, incredible guy, will be a champion in the future but I’ve beaten him too. So, it would’ve been a great mix for me to be up in that.
“I felt [the direction of Open bodybuilding] was going there. That’s one of the reasons why because originally when I had this mentality of shifting from the 212 to the Open, people were telling me no they’re always going to go for the biggest guy. But then shape and structure started coming through because of guys like Chris Bumstead and the Classic Physique getting such a great response.
“I wanted to have the best of both worlds, bringing Classic lines, symmetry, and structure, and bring it to the Open class.”
Lewis revealed many people were trying to convince him to return, including a judge who attempted to lure him out of retirement following Olympia.
“There’s a lot of people trying to get me back out of that mentality but I was okay. I moved on, done a lot of different things. I had to process it my own way.”
“When I made that decision, I had to stand on my two feet and say no. Everybody wanted me to come back. After the Olympia, you know any judge came up to my ear and basically said hey you could have won this. You could do it next year, good hype. My heart was in this sport since I was 19. I devoted my life to this craft and right now, I’ve set myself up for that segue. But that transition was tough though.”
Flex Lewis gave fans a look into three of his favorite exercises for building massive triceps two weeks ago. He joined forces with Strongman legend Eddie Hall for a collaborative arm workout session days later.
You can watch the full video below:
RELATED: Retired Bodybuilder Flex Lewis Crushes a Sleeve-Ripping Arms Workout on Fans’ Demand
Lewis is the winningest Men’s 212 competitor in the history of the Mr. Olympia show with seven wins. He appears content with his achievements and has moved on to other business ventures.
Published: 16 May, 2023 | 10:16 PM EDT