Tag: Bodybuilding
Bob Cicherillo on Olympia TV Labeling Athletes ‘Failures’: ‘It Wasn’t Done Intentionally’
Bob Cicherillo is speaking up for the Olympia social media team after a post upset fans over the weekend. In a Voice of Bodybuilding podcast, Cicherillo said Olympia’s Instagram post calling Iain Valliere, James Hollingshead, Antoine Vaillant, and Steve Kuclo ‘failures’ was done unintentionally.
After Hadi Choopan captured gold at the 2022 Mr. Olympia contest, changes at the top of the Open class became a major talking point. At the show, Mamdouh ‘Big Ramy’ Elssbiay failed to retain his title and dropped to fifth. The podium saw Derek Lunsford and Nick Walker finish second and third. In the aftermath, athletes rep Bob Cicherillo was vocal about the outcome as fans suspected Ramy wasn’t offered a fair shot on stage.
Debate continued following Samson Dauda‘s victory at the Arnold Classic last month. Walker, who placed runner-up, found the results controversial. In fact, fan outrage surrounding Dauda’s win continued to build until Bob Cicherillo got involved. He took to multiple podcasts to explain the judging process. Moreover, he stressed that Dauda won because he possessed a better combination of factors like conditioning, balance, proportions, and stage presentation.
Instagram
Prime Time Muscle is a bodybuilding podcast represented by the Olympia TV YouTube channel. In a recent post made to Instagram, they teased their latest video. However, some fans found the thumbnail and description disrespectful given their use of words such as ‘bust’ and ‘failure.’
Bob Cicherillo on Olympia TV’s Distasteful Post & Fan Outrage: “The Clickbait Stuff Needs to End”
In response to fan backlash, the OlympiaLLC Instagram page deleted the post. The Prime Time Muscle episode was also deleted from YouTube. According to Cicherillo, the choice of words was done ‘unintentionally.’
“For those that have been following the bouncing ball, there was a video put out by our good friends, Terrick and Chris Cormier and Tim Wilkins, they do a show called Prime Time Muscle. They put a video out and it was actually pretty innocuous, if you were actually able to catch the video but it was removed unfortunately, we’ll get to that in a moment.
The title of it was ‘Olympia Threat or Bust?’ Now that was probably where the problem started and ended because it wasn’t really worded proper in my opinion; I think that’s where a lot of this outrage had occurred. In the tag it said Olympia failures or promises. This is inherently where the problem came about, because you can’t judge a book by its cover. The clickbait stuff needs to end.”
“Listen, we’re all in the same biz, we’re all trying to catch someone’s attention but blatantly putting something out just to catch somebody’s attention is not really being – it’s being rather disingenuous. We catch on quick. We’ve all seen podcasts that are no longer on YouTube that have literally made their following by this action, and again, it gets old quickly. You don’t need clickbait if you got good content. I don’t think it was done intentionally, I think it was the wrong verbiage use.”
Cicherillo highlighted that the Olympia is an entity and doesn’t hold opinions regarding the physiques of different bodybuilders. He added that Hollingshead, Valliere, Kuclo, and Vaillant didn’t take the post personally.
“The Olympia is an entity. The Olympia doesn’t make statements unless it’s something pertaining to Olympia. Here’s where Olympia is going to be, here is where VIP tickets will be on sale, that type of stuff. Much like the IFBB Pro League, the IFBB Pro League does not have an opinion when it comes to things of this nature or how good a bodybuilder is.”
“Iain Valliere, great bodybuilder, but a top 10 Olympian a few times; they’re not referencing him as some sort of failure or bust to the Olympia or this isn’t a guy whose lived up to his expectations, they’re giving critique. There’s a few others. We’re not going to play them all. Iain, James Hollingshead, Steve Kuclo – they’re just referencing some bodybuilders and giving some critique to literally get to the next level,” Cicherillo said.
While the video was taken down, Cicherillo said its contents weren’t as offensive as the post made to Instagram.
“So to see the outrage that I’ve seen the other day from the fanbase… you got to check yourselves here people. I’m talking about the fans in particular out there. Don’t take things so personally. This was not an attack on the Olympians. ‘Oh, the Olympia should be ashamed of itself.’ Again, you’re talking about a competition – an entity- they, they Olympia, don’t have an opinion when it comes to individual competition and individual competitors that are in there trying to win a show.”
“I want to make sure it’s clear. Not only is everyone entitled to an opinion but then you have to reference who’s making that opinion and what they’re talking about. I can see clearly that most of you did not watch the video; you saw the title, you assumed what it was all about, and then you got crazy.”
As a result of the fiasco, Terrick El Guindy apologized for the mishap and explained that it was a ‘terrible choice of words.’
“Words are powerful. I learned this over the weekend when I wrote a post to promote the latest episode of Prime Time Muscle. My intention was to analyze whether a few athletes didn’t live up to expectations at the 2022 Olympia. Unfortunately I used the word “failure” when I wrote the post (implying failure to live up to expectations). A terrible choice of words on my part. Olympia athletes are the best in the world!!!! I have reached out to Iain and James to apologize for the poor choice of words. They were both very gracious about it. Bodybuilding fans are passionate. And I wouldn’t want it any other way.” El Guindy posted.
El Guindy’s opinions on the Prime Time Muscle podcast hold weight given his status as a promoter and IFBB Pro League judge. The last time fans heard from him, he offered advice for Nick Walker who he believes to be a future Mr. Olympia winner. El Guindy said if Walker improves the volume of his legs, he’ll never lose to Samson Dauda again.
The latest post from El Guindy and Olympia raises the question of how far media can go to attract attention. As for Cicherillo, he doesn’t believe clickbait content has a place in the sport.
You can watch the full YouTube video below courtesy of Bob Cicherillo’s YouTube channel:
Published: 1 May, 2023 | 11:20 AM EDT
Hunter Labrada Shares Tips for Growing Weaker Calves: ‘Big Difference in Training to Pain & True Failure’
American bodybuilder Hunter Labrada, son of IFBB Hall of Famer Lee Labrada, made a name for himself in the Men’s Open division. Besides professional competition, Hunter maintains a strong presence in the community and regularly educates his fanbase on a range of topics related to fitness. In a recent video posted on YouTube, Labrada shared his thoughts on getting too lean for competitions and how to grow weak calves.
Hunter Labrada entered the Pro League with a lot of hype and backed it up by scoring gold at the 2020 Tampa Pro, which earned him a spot on the Mr. Olympia lineup. He managed to crack the top ten and placed eighth in his debut. The next year, Labrada came out on top of the 2021 Chicago Pro before making his way to the 2021 Mr. Olympia. He turned in a strong performance and improved his standing to fourth place.
Last season, Labrada decided to stay on the sidelines to get ready for the 2022 Mr. Olympia. Unfortunately, Labrada did not bring his best form on stage and slipped down to seventh place. Since he did not get a top-six finish, he would need to earn an invite to the next Olympia event. He expressed disappointment at the lackluster performance and pinned the blame on missing his peak.
Labrada revamped his diet and training regimen in order to improve his physique earlier this year. The mass monster was confident he had enough size. He focused on cutting down his waistline and developing stronger control in his midsection for the 2023 off-season.
Hunter Labrada via Instagram
Two months ago, Labrada helped his fans out with a tip on overcoming plateaus in the training room. He recommended taking advantage of A/B split variations to continue progressing while sharing some methods for more growth. Then, he followed up by laying out his full day of eating and supplement consumption a week later.
Hunter Labrada weighed in on the heated debate of whether to weigh your food raw or cooked last month. He believes both ways can work well depending on personal choices and stressed the need to stay consistent with the chosen method. In addition to weighing food, Labrada is a big proponent of balancing your overall daily nutrition instead of individual meals and timings. He encouraged his fans to space out their meals between two to four hours and not consume more than 60g of protein per meal.
The 30-year-old provided some of his favorite intensity techniques for working out and growing weak legs a few weeks ago. He added to his stance days later while performing an intense lower-body training session.
Labrada has been using vacuums in the morning for tightening his core. He listed three variations of the exercise he utilized to improve his control. He also encouraged standardizing the form of each exercise to better track workout progress.
Hunter Labrada talks about getting too lean for shows & how to grow weaker calves
In a recent YouTube video, Hunter Labrada shared his thoughts on getting too lean for competitions or coming close to the stage-ready look.
“I do think getting pretty damn lean within striking distance of stage lean does have its purpose, especially if you’ve been pushing up for a long time and you don’t think your sensitivity is as good as it could be you got a lot of excess body fat progress in the gym stalling out there’s a myriad of factors to consider but long story short is I do think there’s a lot to be said for either getting truly stage lean competing and then rebounding out of it or getting close to stage lean and then pushing out of that into your bulk.”
He offered tips for building calf muscle without making things too complicated.
“Calves are just like any other muscle. I believe in training them with two or three working sets maybe four in a single session with the total weekly volume, genetic seed like eight to ten sets if you’re training them twice. I don’t believe in a bunch of fancy exercises or weird foot position or anything like that. What I believe in is taking your calf through a full range of motion with everything else completely locked in. If calves are a weak point and they can’t seem to grow, it’s either they are not prioritizing them they’re like tacking them on to the end of legs and bullsh***ing through a couple sets or they really haven’t reached the point where they’re capable of mentally pushing where they need to in terms of a pain threshold. Calves are a very painful muscle to train. There’s a big difference in training to pain and true failure. It’s those true close failure reps that make any muscle grow.”
Hunter Labrada revealed he weighed in at 283 pounds while fasting and tweaked his diet earlier this month. He’s gearing up for the upcoming guest posing appearances at the Emerald Cup and the Pittsburgh Pro.
Being a professional bodybuilder comes with its own set of difficulties. Labrada opened up on the mindset it takes to make it as a top contender and encouraged lifters to practice kindness to themselves.
You can watch the full video below.
Published: 30 April, 2023 | 3:21 PM EDT
Scott Herman Workout And Diet Routine
Scott Herman is an American fitness YouTuber, actor, entrepreneur and model. He is best known for sharing motivational fitness content on his YouTube channel ScottHermanFitness. He has also appeared in reality TV shows and a number of photoshoots for brands. This is his complete profile, biography, diet and workout routine as well as statistics.
Scott Herman Statistics
Full Name: Scott Herman
Weight
Height
Age
87 kg (191.8 lbs)
5’10” (178 cm)
38 years
Date of Birth
Place of Birth
Nationality
October 18, 1984
Lawrence, Massachusetts
American
Scott Herman Biography
Early Life
Scott Herman was born in Lawrence, Massachusetts on October 18, 2023. He spent his childhood in Lawrence and played various sports like football and wrestling during school days. Although he had a very normal family life and upbringing, little Scott was bullied as a kid and felt the need to get physically stronger. Watching superhero serials on the television gave him the motivation to take first steps in the fitness journey with his father’s weight training set in the house basement.
Scott Herman’s father became his first coach and he ensured that his son learned the basics of weight training in a proper way. Scott outgrew his dad’s weight set after training for a while. To get a free membership of Gold’s gym, the teenager applied to clean there for three hours every Saturday. He soon developed the passion for weightlifting. Although weight training was initially a way to channel his anger against bullying, it soon became an integral part of his life.
He obtained a college degree in business from Merimack college while managing his training and a small DJ business.
Career
As his training journey progressed, Scott Herman got more and more confident with his physique. He then moved to New York to find work in the television industry. The Massachusetts native soon bagged a role in the show The Real World that filmed strangers as they lived together. He enjoyed his time on the show and was chosen because of his perfect physique.
He then entered the Iron Abs competition hosted by Men’s Health and managed to pull off a win. This increased his popularity and he rode high on the wave of this success. Scott Herman was invited for many fitness events and many high-profile brands sponsored him for photoshoots as well.
Scott’s journey through the fitness and television industry gave him a lot of exposure and a boost of confidence. He soon started a YouTube channel to help others reach their fitness goals. The success of the channel skyrocketed over time and at the time of this article’s publishing, Scott Herman’s YouTube channel ScottHermanFitness has 2.77 million subscribers.
Scott Herman Workout
Scott Herman believes in making consistent and steady progress at a moderate rate, especially if you are new in the fitness journey. For those taking their first steps in free weights training, Herman advises to build a strong foundation by building muscle endurance through compound lifts like bench press, deadlifts and squats.
Herman recommends starting the weight training journey with as many free weights as possible to improve functional strength and balance. Machines eliminate or significantly reduce the need to control the weight which may not engage the stabilizing muscles that support the target muscles. Also, the weights on machines move along a fixed trajectory. Therefore, using free weights initially is essential to build a proper form and to engage stabilizing muscles.
Herman firmly believes in training frequency and states that he has never taken an off-season in his fitness journey. Additionally, he does not have separate bulking and cutting phases either. The only downside to this method is the pace. Herman believes that gains are made at a relatively slower rate with his method.
The 39-year-old does not necessarily use one exercise more than the other. However, overhead dumbbell extensions, dumbbell bench press and deadlifts are his favorite exercises. He feels that dumbbell exercises are some of the best options for building a toned physique. Therefore, no wonder that the two dumbbell exercises found their way on the list of Herman’s favorite exercises. The third one, deadlift, is without a doubt the king of all lifts and its efficacy in building overall strength.
Scott Herman’s personal training routine
Scott Herman’s personal training routine focuses on high-volume training. He trains for five days every week and gives his body rest on Saturday and Sunday. High-volume training coupled with high-frequency training is one of the most effective ways to make maximum strength and muscle gains.
Apart from abs exercises, he does not use machines too much and mostly relies on free weights, preferably dumbbells. His training splits focus on targeting every muscle group in the body and has dedicated days for chest, shoulder and back, legs, arms and abs training.
Monday – Chest Workout
Herman starts his training week with chest training. His chest day combines presses and flyers. While compound pressing movements like dumbbell press improve the pushing strength of the upper body, movements like cable crossover improve the chest and arms’ ability to adduct (bring together the muscles). As a result, it is advisable to incorporate both types of movements in the chest training routine for complete development. Herman performs dumbbell bench press and cable crossover variations to work the pectoral muscles from different angles and positions to emphasize different parts of the muscle.
His chest training session includes:
Tuesday – Shoulders and Back Workout
After working the pushing muscles on Monday, Herman targets the major upper body pulling muscles – back – on Tuesday. Once again, back exercises can be broadly divided into two categories. While vertical pulls like pull-ups and lat pulldowns help build a wide back, horizontal pulls like rows help add thickness to the back. Hence, a combination of these two movement patterns enable overall, complete development of the back.
Herman combines the back training with shoulders. He ensures that anterior and medial deltoids get sufficient work with movements like shoulder press, front and lateral raises. Since the posterior deltoid / rear delt muscles get activated during other compound lifts Herman does not necessarily include rear delt specific movements in every training session.
His back and shoulder workout consists of:
Back Exercises
Shoulder Exercises
Wednesday – Leg Workout
Neglecting legs is one of the biggest mistakes you can make in the fitness journey. Afterall, it is not wise to ignore literally one half of the body that forms a strong foundation. Scott Heman is obviously not among that lot and approaches his lower body training with utmost sincerity. Squat is the primary compound movement of his leg training. It works all the major muscles in the lower body including quads, hamstrings, glutes and even calves. In many ways, squats are the ultimate lower body exercise. In addition to squats, Herman performs isolation movements like leg curls, leg extensions, calves raises and machine hip adduction to target the lower body muscles individually.
The training session includes:
Thursday – Arms Workout
Arms are the most visible muscle group on the physique. As a result, having toned and muscular arms is a must for an aesthetically good physique. However, aesthetics is a secondary goal as having strong arms is essential for performing a majority of everyday activities. Scott Herman works his arms with a variety of exercises to work from different angles and in different positions to target different parts of the muscles. Biceps and triceps respond best to moderate weights and high volume.
The 39-year-old’s arms training routine looks like this:
Friday – Shoulder and Abs Workout
Herman wraps up the training week with this split. Abs are the primary target muscles in this workout and he sprinkles a few shoulder movements as well. As mentioned before, Scott Herman uses a cable machine for crunches and includes other core exercises like side planks, russian twists and hanging leg raises to work different parts of abdominal muscles from different angles.The Friday training session looks like this:
Saturday – Rest
There is no better way to recover from the stressful training sessions than simply allowing the body to rest and heal itself. Scott Herman believes that good quality sleep is the number one remedy for recovery. Therefore he takes Saturday off to get rejuvenated for the next week’s training.
Sunday – Cardio
To maintain and improve the cardiovascular health and to burn calories, Scott Herman does cardio two to three days per week in addition to his free weight training routine. Typically, he does only cardio on Sundays and the training session includes:
Footwork warm-up to maintain ankle strength
20-minute run on a treadmill at a 3% incline and 8 mph speed
Scott Herman Diet
Scott does not like to leave any loose ends when it comes to his nutrition. After all, a perfect physique is a combination of training and diet. Things can take a hit if one of these two aspects are neglected.
Scott Herman prefers to plan his full day of eating well in advance. He decides the macronutrient intake for the day and ensures that it is met through healthy and home cooked whole foods. He does not make changes to his diet frequently and eats pretty much the same food everyday to ensure the macronutrient intake is sufficient.
Herman includes protein in each one of his meals and also incorporates a healthy portion of vegetables in the diet. While his diet does not necessarily contain ‘delicious’ foods, Scott Herman believes that it is a cost you have to pay for having a god-like physique. After all, you can’t be a couch potato with a pack of nachos and expect to have a physique like Scott Herman’s, can you?
That being said, the 39-year-old YouTuber does indulge in his favorite foods once in a while BUT in moderation. His caloric intake and micronutrient profile for a typical day looks like this:
Energy – 2800 to 3100 Calories
Protein – 200 to 220 Grams
Carbohydrates – 250 to 350 Grams
Fats – 80 to 100 Grams
Full Day of Eating in Scott Herman’s Diet
Herman starts the day with a wholesome breakfast that is high in protein. The rest of his meals also focus on sufficient protein and vegetables. Chicken, eggs, fish and Whey protein are the primary sources of protein in Scott Herman’s diet. On the other hand, brown rice, whole wheat pasta and whole wheat bread provide sufficient carbohydrates. Milk, egg yolk and a variety of vegetables provide fats, vitamins and other essential nutrients. His typical meal plan for a day looks like this:
Breakfast
Rolled Oats
Whole Wheat Toast
Whole Eggs
Milk
Whey Protein
Lunch
Grilled Chicken
Brown Rice
Vegetables
Dinner
Fish
Mixed Vegetables
Whole Wheat Pasta
To Conclude
Scott Herman’s training approach and reliance on free weights might seem regressive to many as new evolved training methods promise far better and quicker results. However, his journey shows that if you believe in your training principles and stick to them without wavering, it is possible to reach your fitness goals slowly but surely.
2023 Grl Pwr Championships Results — Romina Basualdo Wins
The 2023 Grl Pwr Championships took place on Saturday, April 29 in Orlando Florida. This weekend’s competition featured the Bikini division and served as a qualifier for the Olympia competition later this year.
The 2023 Mr. Olympia contest is scheduled for November 2-5, in Orlando Florida inside the Orange County Convention Center. Athletes have until October 9 to earn their respective invitations. Aside from the Men’s Open class, all other division’s top three finishers from the 2022 Olympia show are automatically invited back to this year’s event.
There have been significant changes to the Olympia Qualification System this year. Unlike in 2022, the point system has been removed. With that in mind, bodybuilders must win a pro show to guarantee their Olympia appearance in a few months.
As it stands, 2022 Bikini Olympia 10th place finisher Romina Basualdo will be in attendance looking to stamp her ticket. Meanwhile, fans expect Kathy Setiz and Reijuana Harley to push for gold given their consistency and stage presentation.
2023 Grl Pwr Bikini Championships Results
Winner — Romina Basualdo
Second Place — Reijuana Harley
Third Place — Jessica Machado
Fourth Place — Janine Herrera
Fifth Place — Kimberly Bonilla
Sixth Place — Carlee Stevenson
Seventh Place — Carolina Collazos
Eighth Place — Kathy Seitz
Ninth Place — Sophia Bernard
Tenth Place — Shey Webb
2023 Grl Pwr Pro Scorecard
2023 Grl Pwr Pro Bikini Scorecard
Fitness Volt congratulates the winner!
Published: 30 April, 2023 | 12:15 AM EDT
Dorian Yates Shares Keys to Happiness and Reflects on Ayahuasca Spiritual Journey
Dorian Yates is one of the most successful talents to emerge from the IFBB Pro League. In a recent interview with Rob Lipsett, Yates talked about his spiritual journey on ayahuasca, a psychoactive brewed drink chemically similar to DMT (dimethyltryptamine).
During a tenure that saw him compete mostly during the 1990s, Dorian Yates established himself as a frontrunner in the Men’s Open division. Following eight-time Olympia winner Lee Haney‘s reign, Yates ushered in a new era of mass monsters. He used dry conditioning, size, and impeccable detail to cement his dominance.
Yates adopted a unique training style en route to becoming one of the best bodybuilders in the world. He refused to tailor his workouts around reps or sets. Instead, Yates trained to near failure on the regular and pushed his body to extremes when he made time for the gym.
Dorian Yates / Instagram
While Yates left the sport on top in 1997, his love for bodybuilding is evident in retirement. At 61 years old, he maintains an incredible physique and often showcases training sessions and techniques online. In his latest endeavor, he discussed what it was like consuming ayahuasca at a retreat deep in the Amazon rainforest.
Dorian Yates Talks Hallucination on Ayahuasca Journey: ‘I Thought It Was Poisoning Me’
While staying in Brazil, Yates said he was introduced to ayahuasca by a local.
“We got a guide and went on a boat down on the Amazon [forest] for a couple of days to get out with nature. So, she came with me. We just met but I was still half in the party zone still there. I’m in Brazil, and I thought, ‘Wow I’m in the Amazon.’ I said to the guy, ‘Oh can we get some coke?’ He’s like, ‘Of course, it’s the best.’ It’s raw shit there, from the plant! I head there and we’re going out, do a bit of that, a bit of vodka, I don’t think I even knew, just keeping it quiet.”
“That’s where I was at. We’re out on the boat. I’m like, ‘Hey when we go out on the boat, can you get that stuff, I heard about that stuff ayahuasca, that drink stuff.’ He’s like, ‘Yeah, I’ll get it.’ You know, I don’t know what he got, whether it was ayahuasca or really strong ayahuasca, I don’t know you know. Please kids, don’t do this at home. It’s not a recommendation here. This was wild west stuff. I didn’t know what I was doing. He didn’t know what he was doing. He got me some ayahuasca, apparently, I believe it was.”
Yates said the ayahuasca caused him to violently throw up. Moments after, he could hear and feel a ‘female entity’ who told him to stop poisoning himself.
“I had a guide that was Indian, and the guy said to me, ‘So you’re doing the ayahuasca tonight?’ He said, ‘Don’t smoke any weed then today,’ because you’re not supposed to. I didn’t do any of that shit I was smoking and drinking vodka the night before.”
“I’ve gone and I’ve done the ayahuasca, I drank it; and I’m just being violently vomiting, violently sick [after taking it],” said Yates. “I thought this ayahuasca poisoning me but actually what it was was a female entity, something you can hear or feel [hallucinations], it’s talking to me, [saying], ‘Stop poisoning yourself.’ So that was that. That was my experience.”
Yates Defines Success and Breaks Down What Happiness Means
Yates defined success as having a positive impact on the world and said happiness is achieved by ‘loving yourself.’
“What’s success? How do you define success? I mean, some people define it by material possessions, ‘Oh that guy is very successful, he’s got a big yacht and this and that.’ But that’s not necessarily success, it’s not necessarily happiness because there’s a lot of rich people who are very miserable. So, what is happiness? I think it’s being comfortable and being in love with yourself.
And projecting that out to the world, and what success is that you learned a lot and ultimately you had a positive impact on the world and the people around you that you came in touch with during this life. So, when you check out of here, if somebody asks you or you ask yourself and I’ve spoken to a lot of other people who have clinically died because it was something I was interested in at some point, what happened to them? Normally, they go to this place of total peace and then they’ll see their life in front of them. But they don’t see it they feel it as well,” Dorian Yates said.
‘The Shadow’ isn’t the only bodybuilding icon from the 90s who uses hormones to stave off aging. Bodybuilding veteran Rich Gaspari, who built a legacy with conditioning and striated glutes, continues to share various anti-aging peptide stacks he takes to preserve his body.
RELATED: Dorian Yates Shares High-Intensity Training Strategies: ‘Make it Harder for Your Body to Recover
As of late, Yates gave an update on his health and revealed he was weighing 235 pounds. He used the update as an opportunity to underline the dangers associated with bodybuilding and said he was grateful to reap the benefits of hormone replacement therapies.
This wasn’t Dorian Yates’ first hallucinogenic experience. Last summer, the 61-year-old received a ‘new perspective on life’ after trying out the popular compound DMT, which he described as a ‘powerful life-changing medicine.’
Watch the full video below:
Published: 29 April, 2023 | 1:45 PM EDT
Average Bench Press By Age, Weight, Gender, and Experience Level (2023 Update)
It is no secret the bench press is one of the most badass exercises. Answering “How much do you bench?” with an obnoxious number has become a legit way of establishing your clout amongst the gym bros.
While this question might sound like casual inquiry, it is anything but that. Your answer will determine the respect you will get from people at your gym. It will dictate whether folks at your gym will vacate the bench or any other equipment, for that matter, as soon as you walk up to it. Finally, your response will decide if you will have an audience when you head into a set.
The bench press is one of the three big lifts in powerlifting and a bread and butter exercise in bodybuilding style workouts. However, powerlifters and bodybuilders have a slightly different approach to performing the exercise.
While powerlifters perform the lift with a back bridge, bodybuilders usually perform the movement with a slight back arch. Amongst other things, the rep tempo, repetitions performed, bar’s motion path, and foot placement vary between the two lifting styles.
In this article, you’ll learn about the average bench press by age, gender, weight, and experience level, how to perform the bench press with the correct form, and get better at the lift.
Trivia: Julius Maddox holds the world record for the heaviest bench press at a ming-boggling 782.6 pounds (355 kilograms) set in a sanctioned powerlifting meet in June 2022.
Average Bench Press By Age, Weight, Experience Level, and Gender
Before we get into the average bench press nitty-gritty, let’s address the elephant in the room — arm length.
Your arm length can influence your bench press. Many people believe that lifters with shorter limbs can bench press more weights than folks with longer limbs as the bar has to move through a shorter range of motion.
It could be one of the reasons the bench-pressing totals at the NFL and NBA draft combines are vastly different.
Related: 24 Strongest NFL Players in the World
How much can the average man bench press?
The average male bench press depends on several factors, including a lifter’s age, weight, and experience level.
Average Male Bench Press by Weight
Below is the National Strength and Conditioning Association-approved ExRx.net official Bench Press Standards chart:
Body weight (pounds)
Untrained
Novice
Intermediate
Advanced
Elite
114
85
110
130
180
220
123
90
115
140
195
240
132
100
125
155
210
260
148
110
140
170
235
290
165
120
150
185
255
320
181
130
165
200
275
345
198
135
175
215
290
360
220
140
185
225
305
380
242
145
190
230
315
395
275
150
195
240
325
405
319
155
200
245
335
415
320+
160
205
250
340
425
Per the data, an advanced or elite male athlete can, on average, lift more than twice as much weight as an individual who doesn’t lift.
Below is the 2023 Bench Press Standards chart from Symmetric Strength:
Body weight (pounds)
Untrained
Novice
Intermediate
Advanced
Exceptional
Elite
World Class
114
70
105
140
200
230
260
290
123
75
110
150
220
250
280
310
132
80
120
160
235
265
300
335
148
90
130
175
225
295
330
365
165
95
145
190
280
320
360
400
181
100
150
205
295
340
380
425
198
105
160
215
310
355
400
445
220
110
170
225
325
375
420
465
242
115
175
230
340
385
435
485
275
120
180
240
350
400
450
500
320
125
185
245
360
410
460
510
Note: These standards apply when the bar makes contact with the chest above the bottom of the sternum with a momentary pause and pressed to full elbow extension.
How much can the average woman bench press?
Women, on average, cannot lift as heavy as their male counterparts of the same age, weight, and experience level.
Average Female Bench Press by Weight
Per the same ExRx.net official Bench Press Standards chart listed above, here is the average bench press of women of different weights and experience levels:
Body weight (pounds)
Untrained
Novice
Intermediate
Advanced
Elite
97
50
65
75
95
115
105
55
70
80
100
125
114
60
75
85
110
135
123
65
80
90
115
140
132
70
85
95
125
150
148
75
90
105
135
165
165
80
95
115
145
185
181
85
110
120
160
195
198
90
115
130
165
205
199+
95
120
140
175
220
Unlike men, women at the advanced lifting stage cannot bench press twice as much as the females who don’t train. However, elite athletes can lift more than twice as much as their non-lifting peers.
The following is the Symmetric Strength 2023 Bench Press Standards chart for women:
Body weight (pounds)
Untrained
Novice
Intermediate
Advanced
Exceptional
Elite
World Class
97
45
65
90
130
150
165
185
105
65
95
125
185
210
235
265
114
70
105
140
200
230
260
290
123
75
110
150
220
250
280
310
132
80
120
160
235
265
300
335
148
90
130
175
255
295
330
365
165
95
145
190
280
320
360
400
181
100
150
205
295
340
380
425
198
105
160
215
310
355
400
445
200
105
160
215
315
360
400
445
Average Male and Female Bench Press by Age
Age
Total Weight
20-29
100 percent of your body weight
30-39
90 percent of your body weight
40-49
80 percent of your body weight
50-59
75 percent of your body weight
You shouldn’t get under a bar and expect to bench press 100 percent of your body weight just because you’re in your 20s. Depending on your genetics, you might have to train for at least a couple of years to reach the benchmarks mentioned in the table.
According to the data, lifters (male and female) are usually the strongest in their 20s and 30s. However, they experience muscle and strength atrophy in their 40s and 50s.
On average, men and women between 20 and 29 can bench press 100 percent of their body weight. The number goes down to 90 percent when they enter their 30s.
The bench press strength undergoes a further downgrade as an average individual can only lift 80 percent of their body weight in their 40s and 75 percent in their 50s.
A fall in natural testosterone levels is one of the biggest reasons for the strength downgrade. Testosterone is the male sex hormone and an anabolic steroid. It plays a key role in the development of male reproductive organs and secondary sexual characteristics such as increased muscle and bone mass and body hair growth.
Related: 7 Ways To Boost Your Testosterone Naturally
Overall Average Male and Female Bench Press
Per the Centers for Disease Control and Prevention’s National Center for Health Statistics (CDC), an average American male weighs 197.8 pounds, meaning the average bench press of a man in his 20s who doesn’t lift is 135 pounds or 175 pounds for a rookie lifter. The average bench press jumps to 215 pounds for an intermediate lifter, 290 pounds for an advanced lifter, and 360 pounds for an elite athlete. [1]
On the other hand, an average American female clocks in at 170.5 pounds. As per the table above, a 165 pounds woman (closest to 170.5 pounds) with no lifting experience can bench press 80 pounds or 95 for a novice.
The average bench press jumps to 115 pounds for an intermediately experienced woman of average weight and 145 pounds for an advanced lifter.
Calculate Your 1RM (One Rep Max)
Now that you know the average bench press for your age, weight, gender, and experience level, the next step should be to determine your one-rep max, meaning how much weight you can lift for a single rep on the bench press.
While you could find your 1RM with the trial and error method, it is risky and could lead to injuries. Check out our convenient bench press calculator to discover your one-rep max using different methods.
How to Bench Press
If your goal is to lift heavy and hit a PR, you should follow the powerlifting bench press method. This is how to bench press like a powerlifter:
Lie down on a flat bench. Your chest should be directly under the bar.
Grab the bar tightly with a slightly wider than shoulder-width grip.
Slowly pull yourself towards the bar so that you form a back bridge.
Plant your feet firmly on the floor. Your lower legs should form a 90-degree angle with your upper legs.
Unrack the bar and hold it over your chest — this will be your starting position.
Slowly lower the bar towards the bottom of your breastbone until you have made contact with your chest.
Pause at the bottom for a couple of seconds.
Explode back to the starting position.
Repeat for recommended reps.
Check out our barbell bench press (chest) guide to learn how to perform the exercise for achieving muscle hypertrophy.
How to Improve Your Bench Press
Here are a few ways to improve your bench press:
1. Progressive Overloading
If you want to improve your bench press, you should gradually increase the weight, frequency, or number of repetitions in your strength training routine.
However, make sure you’re not rushing through the process and biting off more than you can chew. Focus on lifting with the correct form to minimize the risk of injury.
Check Out: Muscle Development With Progressive Overload – The Concept You Must Know To Grow!
2. Incorporate Advanced Training Techniques Into Training
Advanced training principles like supersets, dropsets, intraset stretching, negatives, and forced reps can help you build strength and avoid hitting a plateau.
Additionally, performing other compound and isolation lifts can build your primary and secondary muscles and improve your bench press.
Related: The 25 Best Joe Weider Training Principles and Methods
3. Focus on Diet
You cannot achieve peak performance if you’re not meeting your daily calorie, micro, and macronutrient goals. Follow a nutrient-dense diet to ensure your gains do not stall.
Related: Our List of 40 Great Protein-Packed Foods
4. Don’t Overlook Recovery
It doesn’t matter how hard you work in the gym — you’re not going to see progress if you’re not giving your body enough time to rest and recuperate from your workouts.
You should also include stretching, foam rolling, and massages into your routine to fast-track your recovery.
Related: 8 Ways to Speed Up Recovery After Training
FAQs
What is a good bench press for a male?It is a subjective question, and the answer depends on your age, weight, gender, and experience level. Please refer to the table above to check the bench press weight against your body weight. The numbers in the advanced and elite columns can be considered ‘good.’
Which muscle groups does the bench press target?In a bench press, the chest is the primary target muscle, and your shoulders and triceps are the secondary muscle groups.
How much can the average man bench press?The average man’s bench press weight varies based on his age, weight, and fitness level. On average, a man is able to bench press about 135 pounds, but this can vary from person to person. The maximum weight a person can bench press is not necessarily a reliable measure of overall strength or fitness, other factors like muscle composition, body weight, and training can affect a person’s ability to bench press.
You might also like:
Wrapping Up
Whether the bench press is the correct exercise to assess your strength is a debate for another time. However, knowing the average bench press by age, weight, gender, experience level, and how you stack against it can give you a fair idea of your strength levels.
Remember, if you can bench your own body weight or more, don’t be shy to flaunt your numbers the next time someone directs a “How much do you bench?” at you. Rest assured, they’ll walk away impressed.
References
McDowell MA, Fryar CD, Ogden CL, Flegal KM. Anthropometric reference data for children and adults: United States, 2003–2006. National health statistics reports; no 10. Hyattsville, MD: National Center for Health Statistics. 2008.
Kai Greene Powers Through A Massive Shoulder Workout
Although Bodybuilder Kai Greene‘s return to the stage is not warranted at the moment, the veteran bodybuilder continues to train hard and improve his massive physique further.
The 47-year-old bodybuilder competed for nearly two decades in the IFBB Pro League’s Men’s Open division. Greene won several Pro shows during his career, including three Arnold Classic wins. He is a six-time Olympia participant and finished in the top five in all but one of those instances.
A perfect antagonist in 7-time Mr. Olympia Phil Heath‘s story, Greene gave the champ everything he could handle. However, he never won the prestigious title despite coming close to achieving it on multiple occasions. “The Predator” is among the greatest bodybuilders who never won the Mr. Olympia title.
The 2016 Arnold Classic Brazil was Greene’s last competitive appearance, and he walked away with a victory at the show. However, he has not retired from the sport officially. In a recent interview, Greene refused to close the door on a potential comeback.
The 47-year-old has a significant presence on the internet and routinely shares bodybuilding content on social media platforms. Recently, he tackled an intense shoulder workout in the gym with Pro Wrestler and AEW star Brian Cage.
The duo trained with furious intensity but in Greene’s usual playful manner. So let’s see which exercises they included in the training session.
Kai Greene’s back workout in the Elevation gym
Superset: Reverse Pec Deck Flye and Machine Lateral Raise
Greene and Cage kicked off the workout by targeting the medial and posterior deltoid muscles with this superset. Supersets can be very useful to increase the aerobic intensity of the workout and reduce the workout time.
The duo performed all the sets within this superset to warm up the deltoid muscles and took to a front delt exercise next.
Panatta Smith Machine Shoulder Press
The overhead press primarily targets the anterior deltoid muscles but also activates the pectoral and upper back muscles.
The training partners cranked out heavy sets of this compound movement and returned to working the lateral delts again.
Dumbbell Lateral Raise
While the anterior and posterior deltoid muscles get sufficient work during push and pull movements, the lateral deltoids have to be activated with lateral movements. Therefore, it is essential to include those in the shoulder training routine for complete growth. The training partners next took to the dumbbell lateral raises, pushed through some heavy sets of the movement, and took to another anterior deltoid movement.
Machine Overhead Press
Another variation of overhead press followed the lateral raises. Greene and Cage started with a few sets and then interacted with each other about injury prevention.
“With a little bit more experience and mileage on my joints, I kind of have to become a little more conscious of how I do certain things. Joint health is something I think is a continuing learning process to help continue the longevity possibly,” Greene said.
The duo agreed that facing an injury can really change a person’s outlook toward longevity, and Green said:
“Everybody’s invincible until they’re not! Everybody’s a tough guy until this.”
A few intense sets later, the Titans jumped into the next movement.
Bent-Over Dumbbell Lateral Raise
Although posterior deltoid muscles get stimulated during many back exercises, activating them with other shoulder movements is difficult. Therefore it is essential to incorporate rear delt-specific movements in the shoulder training routine.
Greene and Cage annihilated a few sets of bent-over dumbbell lateral raises without compromising the technique and took to the next movement.
Neutral-Grip Dumbbell Front Raise
Dumbbell front raises almost exclusively target the anterior deltoid muscles, but they also activate the clavicular head of the pectoralis major muscles to an extent. Following some sets of the movement using a neutral grip, Greene moved on to another rear delt exercise.
Machine Rear Delt Raise
Free weight as well as machine variations of rear delt raises load all the muscles that make up the shoulder girdle. Although posterior deltoids are the primary target muscles of this movement, it also helps improve the posture by working several upper body muscles.
The training partners performed a few sets on a plate-loaded machine and took to the next exercise.
Cable Front Raise
Anterior deltoid muscles are utilized in heavy compound movements like the bench press. Developing them through various anterior deltoid movements can translate to heavier compound movements.
Cable machines keep the muscles under tension throughout the range of motion and hence help bring about hypertrophy and strength gains more effectively.
Greene and Cage powered through solid sets of cable front raises to work the anterior deltoids and switched to the day’s final exercise.
Cable Face Pull
This cable machine exercise helps with overall training and development as it targets the upper posterior chain muscles.
The duo cranked out a few sets of the cable face pulls to work the lateral delts, posterior deltoid, infraspinatus, trapezius, teres minor, and the brachialis and the brachioradialis muscles in the arm.
This movement served as the finisher of Kai Greene’s shoulder training session as he wrapped up the movement after some good sets.
The back workout followed this exercise sequence:
Greene has a wealth of bodybuilding knowledge and decades of training under his belt. It is always an enriching and motivating experience to watch him train.
Looking at his impressive physique after all those years away from competition, one can’t help but hope to see him compete again soon.
You can watch the full workout video below, courtesy of Kai Greene’s YouTube channel:
Published: 29 April, 2023 | 11:09 AM EDT
Bob Cicherillo Reacts to 2023 Masters Olympia Roster: ‘Kamal Elgargni Is Going to Be Very Difficult to Beat’
IFBB Pro League athletes rep Bob Cicherillo has become a leading voice in the bodybuilding community. In a recent Voice of Bodybuilding podcast, Cicherillo examined the newly released 2023 Masters Olympia roster and named Kamal Elgargni as a clear-cut favorite.
Cicherillo, who carved out his own career as a Men’s Open pro, remains connected with the sport in a variety of capacities. In addition to his duties as an athletes rep, Cicherillo serves as the commentator for the two biggest bodybuilding shows in the world, Mr. Olympia and the Arnold Classic.
Last year, the Masters Olympia competition announced its return following an 11-year absence. The show is scheduled for August 25-27 at the BT Arena in Cluj Napoca, Romania. Following Jake Wood’s confirmation of the contest, fans immediately began eying potential competitors.
There were suspicions that four-time Mr. Olympia Jay Cutler was preparing for a possible return. However, in a Cutler Cast podcast, he dismissed the idea. Instead, Cutler admitted that he was transforming his physique as a personal goal before turning 50. Fan speculation about entries screeched to a halt on Tuesday when Cutler and head judge Steve Weinberger revealed a complete list of competitors from a total of 10 divisions.
Bob Cicherillo Says Masters Olympia Was Created for Lou Ferrigno: ‘It Was Put Together for Him to Win’
According to Cicherillo, the Masters Olympia was first created specifically for Lou Ferrigno, who was ultimately denied by Golden Era veteran Robby Robinson in 1994.
“That [Masters Olympia history] goes back to 1994. Interestingly, this show was pretty much set up for Lou Ferrigno to make his big comeback. It was no secret that Lou was a big Weider athlete at the time, the biggest if you get into physicalities. He was very close with Joe Weider and he was making a comeback.”
“This was literally put together for Lou to win and he would have won if not for Robby Robinson, The Black Prince who showed up on game day who put it all together, looked phenomenal and when the smoke cleared they just could not deny that Robby was the best on that day and at that show.”
Cicherillo credited Bob Paris as an early influence and gave an overview of former champions who found success on the Masters Olympia stage such as Vince Taylor and Don Youngblood.
“He [Bob Paris] was an early influence in my career and a lot of other people’s, generally regarded as one of the best posers of all time but also one of the best physiques, especially if you’re into the aesthetic look and that type of thing. Interestingly enough, Bob Paris never won a pro show. Ain’t that something?”
“The highest he ever got was a couple third place finishes and he never cracked the top five at the Olympia,” added Cicherillo.
“Alright, 96-2001, the great Vince Taylor, no disputing it, Vince was simply head and shoulders above the rest. What he produced out there, I wouldn’t say a Masters physique, it was a damn good physique whether he was in the Open or the Masters; he was the winningest bodybuilder of all time to that point before that record was ecliped by the great Ronnie Coleman and then eclipsed again by Dexter Jackson. That record will probably never be beat.”
“Don Youngblood spoiled Vince’s party.”
Before breaking down the current contenders slated to compete in August, Bob highlighted the impact Dexter Jackson left on the sport. He also clarified that the Masters Olympia show fell off for several years due to a lack of interest from fans.
“It’s amazing how much his name [Dexter Jackson] seems to come up when talking about bodybuilding history. Listen, Dexter was Dexter, nobody was going to beat him. Now, that was 11 years ago. Again, why are there big gaps in time, why hasn’t the Masters sustained? Well, the Masters is an interesting dichotomy of what the fans want to see versus what’s profitable, what has an ROI, what sells tickets, it’s still business at the end of the day.”
Cicherillo Says Kamal Elgargni Can Win 2023 Masters Olympia at a Lean 215 Lbs
Given his activity levels and current physique, Cicherillo recognizes Kamal Elgargni as a big favorite. However, he also expects Josh Lenartowicz to put on a stellar performance.
“Let’s get into the Open. Now, this is what I was waiting for. I was curious because we’ve heard some names, everybody from Jay Cutler to Johnnie Jackson, my good buddy Jimmy Mentis out there, big shout out Jimmy, a lot of names were going around as possibly coming back, Kai Greene, Phil Heath even right? But the list came out yesterday, none of those guys are in it.”
“But guess who is in it? How about Josh Lenartowicz? We haven’t seen Josh in six or seven years, I don’t know, it’s been a while,” said Cicherillo. “He’s going to present a physique that’s going to be very very competitive. But, he’s got Kamal Elgargni, now Kamal is obviously not one of the bigger guys, he’s a 212 Olympia champion — that goes a long way. That means he’s obviously the best at what he does against other guys in that range.
Now, can he put on a few pounds without losing that physique, because he tends to get a little square when he goes up in weight. He doesn’t need it; he should probably come in no higher than 215 and present a package that’s going to be very difficult to beat. He’s been competing as recently as just this last year, it’s not like he’s coming back after five or 10 years. Kamal is definitely going to be – he’s got a shot at the number one spot,” Bob Cicherillo shared.
The Olympia organizers revealed that $229,000 is on the line, which will be divided among all categories. Some in the sport, such as Victor Martinez, took issue with the prize money and said it would have taken at least $250,000 to entice him to enter.
RELATED: Bodybuilding Legend Dexter Jackson Shares Insane Back Workout, Looking Beastly in Retirement
Kamal Elgargni will aim to capture his first Masters Olympia title in late August. Bob Cicherillo believes Elgargni is the man to beat given his experience and status as a former 212 Olympia winner.
You can watch the full video below courtesy of the Voice of Bodybuilding YouTube channel:
Published: 28 April, 2023 | 1:20 PM EDT
Michal Krizo Looks Massive and Ripped in Latest Update, Hints at Surprise Contest in 8 Weeks
Rising Men’s Open star Michal Krizo appears to be taking to the stage soon. In a recent Instagram stories post, Krizo shocked fans with a ripped physique update and teased a return in eight weeks.
Slovakian mass monster Krizo stole headlines on a consistent basis last year. He switched to the NPC from the IFBB Elite Pro League, then earned his pro card in short order after dominating the 2022 Amateur Olympia Italy. Having claimed victory at the EVLS Prague Pro next, Krizo guaranteed his passage to Mr. Olympia, where he embraced the opportunity with a 12th-place finish in his debut.
Krizo has ambitious plans for the 2023 season and the community has taken notice. Figureheads of the sport such as former Mr. Olympia Samir Bannout have urged Krizo to refine his posing skills. To shore up any stage nerves or weaknesses, Krizo guest posed at 300 pounds during the off-season a few weeks ago.
Aside from posing, the 32-year-old has been following a rigorous training schedule. He offered a glimpse into his bulking leg workout recently, where at the time, admitted his next competition would be the 2023 Arnold Classic UK (AKA: Experience With Sports Festival UK) in September. Fortunately for his fans, it looks like he’s changed his mind and teased his next show in less than two months.
Michal Krizo Teases Next Contest in 8 Weeks, Where Will He Compete?
Given the time frame revealed by Krizo, fans expect his next contest appearance to come at the 2023 Empro Classic Pro Spain on June 18.
Check out his physique update below:
Krizo showed off his fullness and vascularity in a separate IG stories post.
Krizo
Previously, Krizo laid out some of his goals for the current season. Reacting to his 12th-place performance at Olympia, Krizo said he was unhappy with his conditioning levels. He explained that his body felt ‘tired’ in December after peaking multiple times last year.
With time to accept the outcome of 2022 Olympia, Krizo hasn’t been shy about discussing his opposition. During last year’s contest, Krizo argued that the beautiful structure of Brandon Curry was overlooked. In fact, Krizo stated that Curry had the best upper body of the entire show and said he ‘deserved’ to place higher than fourth.
Krizo has also shared rivalries with a number of Open class stars like Nick Walker, Blessing Awodibu, and Iain Valliere. After Olympia, he buried the hatchet with all of them and placed ahead of Awodibu, who defeated Krizo at an amateur bodybuilding contest back in 2017.
RELATED: Bodybuilder Michal Krizo Crushes A Back Workout Eight Days Out of 2022 Olympia
Should he claim a pro show victory before October 9, Michal Krizo will have the chance to break into the first call-out and face the reigning Mr. Olympia Hadi Choopan on bodybuilding’s biggest stage.
Published: 28 April, 2023 | 11:04 AM EDT
Dexter Jackson Demolishes A Back Workout, Addresses A Health Problem
Veteran bodybuilder Dexter Jackson has created a lasting legacy in the sport with some spectacular performances throughout his competitive career. A few years into retirement, Jackson is still pushing himself in the gym to an extent where he has to remind himself it is not as serious anymore!
One of the most prominent names in the 2000s and 2010s bodybuilding era, “The Blade” has five Arnold Classic titles to his name, winning this second-most prestigious bodybuilding competition in 2005, 2006, 2008, 2013, and 2015. He was also a perennial Mr. Olympia contender that pushed dominant champions like Ronnie Coleman and Jay Cutler the way only a handful of other competitors could. In 2008, Jackson even managed to push Cutler off the pedestal and take home the sole Mr. Olympia title of his bodybuilding career.
The 53-year-old is one of the rare athletes that have enjoyed performance longevity and competed well into his late forties before deciding to call it quits. A ninth-place finish at the 2020 Mr. Olympia marked the end of his 22-year-long pro career. Although there was speculation about him competing in the returning Masters Olympia competition, Jackson has made it clear that he has no intentions of wearing the posing trunks again.
Staying in shape and maintaining overall health is the primary goal of his training. However, he is a passionate bodybuilder all the way down to his core, and that nature was on full display in Jackson’s recent back training session. So let’s check out how he trained in this workout.
Dexter Jackson goes through a back workout
Hammer Strength Machine Low Row
Jackson admitted to not having trained his back seriously in quite some time. He started the training session with low rows on the Hammer Strength plate-loaded low-rows machine to get a good warm-up. After packing a few serious sets of the movement using incrementally heavier weights, Jackson went on to take on the heavier lifts of the session.
Seated Row
The five-time Arnold Classic champion next worked the back muscles on a plate-loaded machine with a swivel handle which enables a more natural movement of the arms during the exercise.
Wide-Grip Lat Pulldown
After putting up with the two horizontal pulling movements, the legendary bodybuilder trained his lats with this compound movement. After performing the first set of the exercise with furious intensity, Jackson made a conscious decision to tone it down a notch as he sometimes has to remind himself that it’s not competition anymore.
“Sometimes, I still find myself training too hard. I have to tell myself to back off a little bit homie – it ain’t that serious no more! But I’ve been doing it for so many years… over 30 years of training like this. So I get why some people can’t let certain things go, you know. I can let it go. That’s why I can tell myself to back off, and I listen to myself. Some people don’t listen to themselves,” Jackson said.
After getting a few sets of lat pulldowns under his belt, Jackson jumped into the next exercise.
Seated Cable Row
Another variation of rows followed next, and the 53-year-old bodybuilder performed the movement on the cable machine with swivel handles. This movement added the last bit of stimulus to the back, as Jackson called it a day in the gym after a few sets of the exercise.
In totality, Dexter Jackson’s back workout consisted of:
Jackson revealed that he has been suffering from arthritis of the back for a while now. However, he will head to Columbia soon to get stem cell therapy to address the problem.
“I’m gonna be 100 percent 20 again…!” Jackson stated.
Jackson has set a positive example for younger bodybuilders in his retirement. A huge and muscular physique is an integral part of a bodybuilder’s identity. Many of them carry the colossal muscle mass into the later years of life despite being aware of its health risks. However, The Blade has let go of the heavy physique and significantly downsized in favor of longevity and quality of life at this stage of his life. Fitness Volt wishes Jacson luck with his upcoming stem cell treatment.
You can watch the full workout video below, courtesy of Dexter Jackson’s YouTube channel:
Published: 28 April, 2023 | 10:22 AM EDT