Tag: Bodybuilding
Hassan Mostafa Shares Ramadan Diet And Workout
Bodybuilder Hassan Mostafa might have lost the opportunity to compete at the 2022 Mr. Olympia, but it has not disheartened him one bit and he continues to give blood, sweat and tears to the sport of bodybuilding. Mostafa is in the middle of a competition prep during the holy month of Ramadan. A devout muslim, he is doing everything in his power to observe Ramadan and still prepare for the competition.
The Egyptian bodybuilder is the latest addition to the list of prominent competitors that emerged from the middle-east. In his pro bodybuilding debut at the 2019 Indy Pro, Hassan Mostafa’s insane conditioning and musculature became a major talking point. He finished third at the show and performed well at the 2020 Tampa Pro and New York Pro.
An unfortunate health issue forced the Egyptian bodybuilder to stop training and he had to sit out the rest of the year. Spearheading into the 2021 competitive season, Mostafa competed a whopping seven times in 2021 and earned a qualification to the 2021 Olympia on the back of multiple top three finishes. He finished in the top 15 at the Olympia debut. The year 2022 proved to be a year of stark contrasts for the Egyptian Tank.
After dominant showings at the 2022 Puerto Rico Pro and the 2022 Orlando Pro, Mostafa earned a direct qualification for the 2022 Mr. Olympia. He was expected to do some damage at the show but had to pull out of the show due to a health scare.
He has now got his health back on track and resumed training. The ninth month of the Islamic calendar, Ramadan is observed by Muslims around the world as a month of praying, fasting, reflection, and community. In his recent video, Hassan Mostafa shared what his typical day looks like in the holy month of Ramadan.
Hassan Mostafa’s training and diet during Ramadan
Mostafa’s routine has flipped literally 180 degrees as he was in the prep during the holy month of Ramadan. He had to wake up in the afternoon, pray and do cardio. He usually stayed up the whole night and slept after the sunrise. Is it an ideal practice to follow during the holy month? No. But Mostafa stated:
“Of course it is not ideal for Ramadan to stay up all night and sleep some of the day. I know many people can’t do that. But due to prep and my online coaching, I have the flexibility to do so.”
Things were slightly different until the previous year. Mostafa had a day job and he could fast and work the whole day. But with the bodybuilding competition prep, he has to play with the routine a little bit and do what is best to achieve the goals.
Starting the day – Cardio and Iftar Meal
Mostafa starts his day an hour and half before the iftar time. Iftar is the fast-breaking evening meal of Muslims during the holy month at the time of adhan of the Maghrib prayer. Doing cardio with an empty stomach is not easy, especially when a person is fasting for long hours for an entire month. However, Mostafa’s experience says that if you are used to doing fasted cardio for the rest of the year, doing it during Ramadan shouldn’t be too difficult either.
“I’m not saying it’s easy. But it’s not too hard that I can’t do it. Yes, I’m more tired, more thirsty but the energy is the same and the effort is the same as usual,” he added.
The 2022 Orlando Pro winner plans his routine in such a way that he can break the fast within a few minutes of finishing the cardio session. On the day of recording this video, Mostafa finished the cardio session and prepared the first meal of his day. It consisted of 6 whole eggs, 200 grams of ground beef, and 1 tsp coconut oil.
The Egyptian Tank adds salt, pepper and other flavoring substances to his omelet as long as they don’t add any calories. His diet at the moment does not include carbohydrates and he is relying solely on protein and fats for functioning. Admittedly, it wasn’t as easy for Mostafa to adjust to this diet but he managed to bring things under control.
“Anyone that isn’t controlling their carb intake be careful with how you start. Obviously avoid sugary juices and especially dates – take only 1 to 3. If you can’t control it, then avoid it altogether,” Mostafa advised the viewers.
Mostafa broke the day long fast with this iftar meal and went on to do the workout later.
Workout post-workout meal
The 31-year-old allows his body to rest for a couple of hours after an iftar meal to digest the food well. He then heads to the gym for the workout. On the day of recording, Mostafa tackled an arms workout that included:
After tackling the evening workout with furious intensity, Mostafa heads back home to eat the post-workout meal and fuel the muscle growth. His post-workout meal on this particular day consisted of 225 grams of fish and ½ Avocado.
Subsequent meals and the rest of the day
He finishes the meal quickly, rests for a while, and spends time with family. Mostafa then eats the third meal of 200 grams of ground beef while enjoying his favorite TV show. The fourth meal, 225 grams of fish and ½ avocado follow shortly after.
“In Ramadan, there isn’t a lot of time to take a long break from one meal to the other. So I eat my meals even if I don’t have the appetite for it. If the digestion isn’t going well, I take probiotics and digestion supplements to help with that,” Mostafa said.
Since Mostafa’s diet is configured with certain goals, it does not change on a day-to-day basis. As a result, he cooks his meals in batches to last for a few days at a time. This saves precious time in the daily routine which would otherwise be spent cooking.
The 2022 Puerto Rico Pro winner then proceeds to do an hour of cardio and follows it up with the fifth and final meal of the day which is similar to his Iftar meal in composition. This concludes Hassan Mostafa’s day of training and diet during the holy month of Ramadan.
He then takes a good night’s or rather a good day’s sleep to recover and get ready for another day of hard work. Hassan Mostafa’s diet during Ramadan is summarised:
Meal 1 – Iftar Meal / Pre-Workout Meal
6 Whole Eggs
200 grams Ground Beef
1 tsp Coconut Oil
Meal 2 – Post-Workout Meal
250 grams Fish
½ Avocado
Meal 3
200 grams Ground Beef
Meal 4
225 grams Fish and ½ Avocado
Meal 5 – Post Cardio Meal
6 Whole Eggs
200 grams Ground Beef
1 tsp Coconut Oil
Hassan Mostafa Joins Chad Nicholls’ Camp
Hassan Mostafa trained under Coach Chris Aceto during the initial stages of his bodybuilding career. However, he switched over to the Cement Factory, which is known for helping athletes in achieving top-level conditioning. Under CF head coach AJ Sims’ guidance, Mostafa secured his first Pro show win at the 2023 Puerto Rico Pro and continued to train with him so far.
However, the caption to a recent Instagram post on Mostafa’s account confirmed he is training under famed bodybuilding coach Chad Nicholls AKA The Diet Doctor’s camp. You can read the caption below, courtesy of Mostafa’s personal Instagram account:
“Excited is an understatement ? pushing harder than ever!! #TeamMayhem #TheTank
Super excited for the upcoming championship !!! Working hard thank god.”
The comments section on the post was flooded with questions regarding Mostafa’s move. Military veteran and bodybuilder Roy Evans even welcomed Mostafa to the team and wrote:
“@hassan_mostafa92 my brother. Welcome to the team ?????? #teammayhem #newbeginnings”
Mostafa also gave a positive response to Fitness Volt’s comment, which confirms beyond doubt that he has made a move to Team Mayhem.
Hassan Mostafa confirmed his move to Team Mayhem beyond doubt (Via Hassan Mostafa Instagram)
Chad Nicholls has trained some of the most elite bodybuilders in history like 8X Mr. Olympia Ronnie Coleman, 7X Mr. Olympia Phil Heath, Brandon Curry and Phil Heath to name a few. Mostafa’s career might elevate to the next level under the Diet Doc’s tutelage. Until then, let’s wait and watch how things unfold.
You can watch the full video here, courtesy of Hassan Mostafa’s personal YouTube channel:
Published: 21 April, 2023 | 11:35 AM EDT
Samir Bannout Tells Nick Walker to Hire Frank Zane as Posing Coach for 2023 Mr. Olympia Win: ‘Fix Front Lat Spread’
Nick Walker has become one of the most exciting names in the Men’s Open division. In a recent Muscle Maturity Podcast, Samir Bannout explained why posing is the key to Walker winning his first Sandow in November.
Fans expect another exciting contest appearance from Walker later this year judging from his last two shows. He proved himself against a fierce lineup of talent in Las Vegas at the 2022 Mr. Olympia contest. Mamdouh ‘Big Ramy’ Elssbiay, the two-time defending champion, failed to bring his best and was thrown off the podium. Instead, 212-turned-Open competitor Derek Lunsford finished runner-up and Walker placed third in addition to snagging the Olympia Peple’s Champ Award.
As the highest-ranking Olympian heading into the 2023 Arnold Classic, Walker was considered the on-paper favorite in Columbus, Ohio. Despite the momentum, Samson Dauda defeated Walker. Fans and bodybuilding veterans found the results surprising, such as Samir Bannout, who questioned Dauda winning with perfect scores.
Athletes rep Bob Cicherillo named Dauda and Lunsford as Hadi Choopan’s biggest threats, but Bannout believes Walker could also make a push for the title in a few months. Bannout specified that Walker would need to make some drastic changes to his posing routines to contend for gold, however.
Samir Bannout Says Fixing Front Lat Spread and Posing Key to Nick Walker Winning 2023 Mr. Olympia
According to Bannout, if Nick Walker wants to win an Olympia title, he needs to master the front lat spread pose.
“Yeah, he needs help. Nick Walker can do it all, believe me, believe me, I know exactly what he needs. Nick Walker could be much better yet if he posed properly but Phil Heath that that ability to do an incredible lat spread, Phil Heath has it.”
“I don’t think he [Nick Walker] is hitting it the right way. When I do my lat spread I release the pressure from my chest I don’t pull, I like – I don’t flex everything, sometimes you have to sometimes unflex the area to let it look better.”
“Yeah Nick needs to work mostly on – he needs to make it flow. Nick, he bends his legs a little bit and he makes himself look shorter because his lower body, the more you bent the knee slightly and hunch a little bit, it’s going to take away – it’s going to make your upper body and your torso look a lot bigger and a lot longer.”
As far as body mechanics are concerned, Bannout suggested that Walker learn how to flex his legs when they are pushed together. In addition. he said curving the toes and twisting the torso could result in better muscle separation in side poses.
“Much more than that, he needs to know how to flex his legs when they are together. This is going to be difficult for him. You have to understand that when your legs are close together like this and you don’t understand how to flex them, you’re going to lose the separation if you don’t find the way to pose them when they’re straight. This is another thing. So, he might need to put his toes like that and flex from his hips and bring in the separation in his side and let it happen and oblique and waist, wow… he’s going to look way better if he can do it. It’s doable.”
Similar to the late Mohamed Makkawy, Bannout urged Walker to get a ‘psycho’ coach who can elevate his posing to the next level. He believes he or bodybuilding legend Frank Zane would be suitable posing coaches for the 2023 Mr. Olympia contest.
“You have to have the eyes. If he was with Vince Gironda two days, he’ll fix that problem for him. But we can’t bring Vince Gironda from his grave. Those guys are psychos. They will go crazy on you, ‘What are you doing!?’ I mean, that’s how Mohamed Makkawy got better you know. You noticed Makkaway with his hands, every little thing flowed. Now, these guys do the shit, the – so many jungles out there [on stage]. It is [painful to watch].”
Boasting over 40 years of training experience, Samir underlined the importance of teaming up with someone with a proven track record.
“I don’t want to be biased but if Nick Walker wants to be Mr. Olympia; I’m going to tell you what’s his medicine, if he listens to this, he’ll go, I don’t care how much Frank Zane is going to charge him, but Frank may not charge him. But you need to take someone who is fully aware of the flows and how to flex certain things and make it flow. It would be worthwhile for Nick Walker to do.
Or Maybe he’s not going to go to Lee Labrada because Labrada is helping Hunter, he’d show him how to do it the wrong way maybe or he could come to me, I’ll make sure that I feed it to him by the spoon within 48 hours,” Bannout explained.
“Remember, he hasn’t been around for too long. So, he’s improving every year. He’s getting better and better. So, when you know, when you talk to someone that’s been there done that, I only have over 35 years of training, maybe 40 [over Nick Walker] and posing experience and all this. So, it would pay off for him to do that.
Given the artistic nature of posing, Samir Bannout says Walker will only improve if he sees a specialist who understands how the body flows.
“You cannot dwell on ‘My nutritional coach is going to help me do it.’ No. That’s wrong. You have to go to specialists to treat certain areas. If you have health issues you go to a specialist. If you have a hormonal problem you go to endocrinology, not the dentist. This is what Nick needs to do. He needs to go to a specialist in this area [posing and presentation].”
Reflecting on his last two competitions, Walker is carrying resentment as he felt he should have won the 2023 Arnold Classic. He’s made it clear that he plans to use the off-season to bring a package that matches the fullness of his Olympia look while retaining the conditioning that saw him reach second last month.
You can watch the full video below, courtesy of the Old School Labs YouTube channel:
RELATED: Samir Bannout Recalls 1990 Olympia Drug Testing: ‘I Failed the Test’
Given the experience and posing expertise of Frank Zane, Bannout believes the collaboration could be the difference-maker for Walker heading into 2023 Olympia, where he will look to knock off the newly minted winner Hadi Choopan.
Published: 21 April, 2023 | 9:01 AM EDT
Bob Cicherillo Says Big Ramy Not Taking 2023 Off, Talks Nick Walker vs Hadi Choopan: ‘Hadi at 100% Wins’
Despite initial speculation, athletes rep Bob Cicherillo believes fans will see Mamdouh ‘Big Ramy’ Elssbiay back on a contest stage in 2023. In a recent interview with Desktop Bodybuilding, Cicherillo said Big Ramy would likely compete at this year’s Olympia and discussed a possible showdown between Nick Walker and Hadi Choopan.
As a two-time Mr. Olympia, fans and bodybuilding veterans expected Ramy to retain his title for the next few years. However, the 2022 Olympia contest was highly competitive and he was unable to defend successfully. Instead, Hadi Choopan secured his first title with Derek Lunsford and Nick Walker taking second and third, respectively. In a shocking turn of events, Ramy dropped to fifth place.
With redemption fueling his next appearance, Big Ramy made a surprise entrance into the 2023 Arnold Classic. Before the event, he received intravenous stem cell injections in hopes of rectifying some of the issues that held him back from success, like his lats, triceps, and lower back. Dr. Khan, who oversaw Ramy’s therapy, believed it would make a difference in the months to come.
And while Elssbiay brought an improved package to Columbus, Ohio, it wasn’t complete enough to stop Samson Dauda from claiming gold. Ramy battled with Shaun Clarida en route to securing fourth. In light of his last two contests, Bob Cicherillo suspected that Ramy’s time on top had come to an abrupt end.
Cicherillo upset fans after admitting Ramy had little-to-no chance of regaining his Mr. Olympia title. He joined Ramy in a one-on-one interview recently, where they discussed the Egyptian native’s future in the sport. During the conversation, Ramy mentioned that he might not return until next year’s Olympia (2024). However, it now appears Cicherillo expects Ramy to make a play for Choopan’s title this November.
Bob Cicherillo Talks Big Ramy 2023 Plans: ‘I Don’t Think He’s Taking the Entire Year Off’
Bob said he misspoke during his recent interview with Big Ramy. He believes Elssbiay will likely compete at the 2023 Mr. Olympia.
“You just hit it. What I meant to say was the next Olympia, not really – I consider next year, we all talk in those same terms, it was really just me misspeaking in the way I was putting it. What I meant to say is we’re probably not going to see you until the next Olympia. Now, I think he was thinking the same thing. I don’t think he’s taking the entire year off.
But, you know, he was pretty candid in that interview as you heard. He’s pretty good. You can see there’s a sense of – he doesn’t really know. He’s in some uncharted waters right now which he was pretty much telling everybody, which is he’s going to have to see how his body responds. There has been some notable changes I think we can all see that.”
“We’ve heard he’s done some stem cells and this and that. Listen, there’s no guarantee with those types of things. If it involves nerves, which I think it does, we’ve seen it with bodybuilders over the year, body parts just start to shrink up. It’s a nerve impingement or whatever. Sometimes that don’t come back. If it don’t come back, he’s going to have a very difficult time.”
Cicherillo suspects Ramy will call it a career if he’s not able to ‘get back to where he was.’
“He may not be able to return to form as he said, which is interesting because everyone got on my ass for saying he can’t return to what he looked like basically, so why would he bother. He said the same thing. If he can’t get back to where he was then he’ll hang them up. What champion wouldn’t? Why would you want to come back at 50%? I don’t want to see that not just with Ramy, but I dont’ want to see that with any champion.”
Can Nick Walker Defeat Hadi Choopan at 2023 Mr. Olympia If Both Are 100%? Cicherillo Says ‘No.’
Despite Choopan’s latest performance, Cicherillo isn’t convinced he’ll remain champion after the next Olympia show.
“Yeah he just did [beat Nick Walker] it was called last year’s Olympia. Well, listen, Hadi can improve too right? So, I mean listen, Nick – anybody can improve okay, but what you can’t improve is your structure or proportions and that’s where Nick is going to have a tough time against a Hadi and not just Hadi because I believe Hadi is going to have a difficult time repeating this year, if I’m making an early prediction.”
With both men at 100%, Cicherillo says Choopan defeats Walker but reserved Samson Dauda as one of his frontrunners to win 2023 Olympia.
“I already put out there that I think Samson is literally the man to beat. I think it will come down to him and Derek Lunsford and you have some other new guys coming on. So, Nick’s got his work cut out but you can never count Nick out because he’s a workhorse and he’ll work himself to death and all he’s done is improved so you don’t ever count him out but by the same token, we got to keep things real and I got to look at what I see when it comes to structure, shape, symmetry, proportions, muscularity, and display of the muscles — all those factors come into play. Is Nick a contender? Absolutely. Do I think he can beat Hadi? If they are both 100%, No,” Bob Cicherillo explained.
Cicherillo compared Walker to bodybuilding veteran Branch Warren due to their conditioning and freak factor.
“You know what, that’s why we play the game and you’re exactly right. Listen, a guy named Branch Warren who I’m pretty good friends with did pretty good in his career I’d say taking runner-up in Olympia; almost won that, and you know, Arnold Classics and every other title you could possibly get. Branch admittedly over the years, he’s very candid, very blue-collar type of a guy. He just simply outworked everybody.”
In Bob Cicherillo’s recent Voice of Bodybuilding podcast, he took aim at biased coaches and trainers. Some fans argued that Cicherillo has never won an Olympia title therefore he’s not qualified to critique the sport. Cicherillo disagreed and stressed that contests can only be accurately judged live, not by looking at a computer screen.
RELATED: Big Ramy Training Partner Dennis James Calls Out Bob Cicherillo for ‘Misleading’ Comparison
The bodybuilding community is excited to see Ramy’s comeback story, and whether or not Nick Walker can take the throne from Hadi Choopan. Derek Lunsford will also be in the hunt to secure gold and was recently backed by Ronnie Coleman as the next Mr. Olympia.
Check out the full video below, courtesy of the Desktop Bodybuilding YouTube channel:
Published: 20 April, 2023 | 7:48 PM EDT
Chris Bumstead Opens Up on Pressures of Being Dominant: “I’m Afraid That I’m Going to Lose”
Chris Bumstead continues to tease his exit from the sport following his latest title defense. In a recent Don’t Be Sour podcast, Bumstead discussed the pressures of remaining champion and touched on his eventual retirement from bodybuilding.
As a Classic Physique competitor, Bumstead first claimed Olympia gold in 2019 after dethroning Breon Ansley. Since taking the title from ‘The Black Swan,’ Bumstead has only improved on the Mr. Olympia stage, showcasing detailed conditioning and exceptional balance.
There have been talks of Bumstead’s retirement, but he’s assured his following that he intends to win at least one more time before calling it a career. Fans also suspected that Cbum might appear on an Open stage after teasing the possibility earlier this year.
Meanwhile, some pros believe Bumstead’s influence on the sport is now pushing into the Men’s Open class. Retired 1990s standout Kevin Levrone recently suggested that Cbum’s dominance has ushered in a new era of aesthetics and shape in the IFBB Pro League.
Chris Bumstead Talks Future Plans, ‘Million-Dollar’ Retirement Question, and Exploding Popularity
Bumstead admitted during the interview that he struggled with the pressures of winning and meeting the expectations of those around him when he started competing.
“It’s been good. It’s been a very interesting journey. You know, ups and downs throughout it but it’s been fun to have enough time up there where I can learn how to handle it enough to enjoy it properly. I found the first time I won, I was a little stressed about it and more relieved that I won and it was more — literally relief. I felt relief because I was anxious there was a lot expectation and pressure on me and then there was a little bit less every single year. To the point that last year I was literally able to step in there and enjoy it win or lose.”
“I wouldn’t have been able to experience that unless I had done it with four years in a row of that experience you know. Now, it’s something I look forward to that has less pressure and stress around it, so I can enjoy it.”
Unsure of his future, Bumstead said he’ll hand over the Classic Physique Olympia crown when he’s ready. He added that even if he did retire, it wouldn’t stop him from pursuing business relating to the sport.
“The next four? It’s a million-dollar question [when I’ll be done]. I’m going to hand the trophy over when I’m ready, but I literally don’t have the answer to that.”I think I’m definitely going to be someone – my goal at least I would say is to exit on top with more on me. You know, like the idea of selling a business on the rise rather than the peak before it drops. I want to exit on the rise so I have more in me but I’m making the active decision to leave because that’s my choice and I’m ready for it and I’m healthy, I’m good to go, I still have a lot of life to live and I’m excited for the next part of my life.”
“Probably not yet [won’t be slowing down if he retires],” Bumstead shared. “I mean, my life will be very different but coming into this world now of being a business owner and all this stuff — it’s a lot but I’m sure you know, it’s so rewarding and it’s fun.”
Bumstead Addresses Social Media Popularity and the Pressures of Remaining Champion: ‘I’m Afraid to Lose’
Even with 17M Instagram followers, Bumstead doesn’t consider himself a celebrity and mentioned people only recognize him when he’s in Texas at a grocery store or gas station.
“I’m definitely not Kardashian-level. I look at it like there’s fitness celebrities and then there’s real celebrities, and then there’s a little gap in between, sometimes I flow in that gap, but it’s still a niche. I go to grocery stores and nobody knows who the fu** I am. Real celebrities, the Kardashians can’t even leave their house. It depends on where I am. Maybe if I’m in Texas at a gas station or a grocery store maybe one or two people stop me but it’s usually just in gym settings.”
Unlike NBA legend Michael Jordan’s obsessive nature to only win, Bumstead has a healthy fear of losing that drives him as a competitor.
“A lot of people, a lot of bodybuilders at least, they have this really hardcore, even a lot of champions to be honest in the world, like Michael Jordan. People love him and he’s so fascinating but he’s so unrelatable. I can’t fathom having that killer mindset all the time of just needing to win, killing everybody, don’t even think about losing because that’s not who I am. I literally fear sometimes. I am afraid that I’m going to lose. I have fear in outcomes and stuff because I don’t know the outcome. And I’ve said things like, ‘I’m okay with losing.’ And people say that’s not a champion’s mindset,” Chris Bumstead shared.
Bumstead stressed the importance of having a strong bond with his business partners, friends, and family.
“I’ve always had the mindset like I said, and I think it’s the reason for my success, everything takes a team, it takes an army. You can’t do it all by yourself. There’s zero chance RAW would even be here or even exist anymore if I didn’t have my team, Dom and Matt, and everybody kind of coming together. And I wouldn’t be Mr. Olympia [in Classic Physique].”
Off-season efforts are underway for the 28-year-old champion. He checked in with fans at 253 pounds recently and revealed a 3,500-calorie diet he’s using in preparation for the 2023 Mr. Olympia contest, scheduled to take place this November.
Remaining a dominant champion is no easy task as the sport continues to grow. Bumstead is set to clash with 2023 Arnold Classic winner Ramon Queiroz at the next Olympia, who many consider his biggest threat.
Published: 20 April, 2023 | 12:59 PM EDT
Rich Gaspari Promotes TRT Use & Defends Telehealth Law Proposal: ‘It’s Not A New Law’
Bodybuilding veteran Rich Gaspari has found a place as a respected analyst in the sport since moving on from professional competition years ago. In a recent episode of Fitness, Fame & Fortune, Gaspari shared his thoughts on the proposal to update telehealth laws for restricting access to controlled substances. He also shared the benefits he reaped from using TRT (testosterone replacement therapy).
Rich Gaspari became a mainstay of the IFBB Pro League Men’s Open division in the mid-1980s through the 1990s. He was renowned for his insane muscle definition, stellar conditioning levels, and glute striations. While he did not win the coveted Sandow trophy, Gaspari scored silver in three Mr. Olympia competitions. He was the inaugural champion at the 1989 Arnold Classic. He got inducted into the Hall of Fame in 2004 and received an Arnold Classic Lifetime Achievement Award in 2013.
Since stepping away from competition, Gaspari has become a revered analyst known for his outspoken personality and hot takes. He regularly shares his expertise in fitness online. Two months ago, Gaspari issued a passionate message motivating his fans to challenge themselves in the training room. He called on them to focus on amping up workout intensity to get the best results.
Gaspari also opened up about his decade-long experience of using TRT earlier this year. He’s a strong proponent of the substance and stressed the importance of getting your blood work done to minimize the risk of any side effects.
The 59-year-old took issue with the prevalence of harsh diuretics used by athletes who intend to achieve a drier look on stage. He shared his take on the adverse effects of extreme dehydration and revealed Insulin and other diuretics weren’t a part of his protocol as a competitor.
In retirement, Gaspari laid out a peptide stack he’s utilizing for anti-aging benefits last month. Then, he followed that up with some of his favorite exercises to enhance the quality of calf muscles.
Rich Gaspari defends telehealth law update proposal
Earlier this month, DEA (Drug Enforcement Administration) announced a proposal to limit Telehealth prescriptions, including testosterone. The update would require patients to make at least one in-person visit to the doctor to obtain a prescription.
In a recent YouTube video, Rich Gaspari shared his thoughts on the proposal that could restrict access to controlled substances. He explained how the rule isn’t a change in the law but rather enforcement of the pre-existing one.
“Right now any type of telemedicine on testosterone, the laws will be enforced,” said Gaspari. “This is what I’m seeing is that they think this is a new law. It’s not a new law. This is a law that’s been in effect but because of COVID, the law was very lax because as we know it was very hard and difficult to see doctors in person so they kind of let that go and let you see doctors online.
“What we’re saying here is that they’re now enforcing the laws on those class III, IV, and V. I guess because it started just getting I think anytime where there’s less regulations, people take advantage of the system. There’s people doing it right. You get blood work first and then meet with the doctor and then the doctor goes over that via zoom and sees if you’re low in testosterone, he prescribes you the testosterone. I think what was happening, where the government gets involved, you have the greedy people out there that are saying we don’t need to get a doctor involved.
“Maybe we don’t even have to get the blood work, or they can do it once and then we don’t check after that. You can keep getting testosterone in perpetuity like that every month.
“It’s not a new law. It’s a law that’s been in effect since 2008. They’re just following the guidelines of that law.”
Gaspari shares the benefits of using TRT
Rich Gaspari shared the benefits he reaped from using TRT.
“The testosterone for me makes me feel first of all very alert,” said Gaspari. “When I had low T, I had bouts of depression and a lot of people don’t realize that if you have a 200 total T, you’re going to feel like crap. You don’t want to get out of bed. I get up at 5 o’clock in the morning and go to the gym. I train. I work all day and I believe a lot of it has to do with using testosterone. I don’t believe I would want to go above that high normal range because it wouldn’t be beneficial to me health-wise.”
“It’s just the convenience of injecting yourself with testosterone is so much easier for me.”
While Iain Valliere had mentioned that TRT isn’t a necessity for everyone, Rich argued that the substance is important, especially as you age.
“Iain Valliere put out anyone older should not be on TRT except the fact that you’re old and it lets your testosterone go down. I go yeah because you’re freaking young. Let’s see how you feel when you’re in your 50s. Let me see how you’re going to feel if you’re depressed, you feel like sh*t and you’re saying anyone above 50 shouldn’t be using testosterone. Let the natural aging process happen to you and let your T go down to 100.”
Rich Gaspari gave his take on building bigger leg muscles with some techniques to incorporate into training sessions last week. Additionally, he isn’t a fan of the way the Open class evolved over the years and credits Classic Physique for preserving the art of the sport.
RELATED: Rich Gaspari Favors Chris Bumstead’s Physique Over Men’s Open Look: “You Look At These Guys and Their Physiques Are Unattainable”
His latest offering will help add clarity to the telehealth law proposal for many who feel concerned with the recent developments.
You can watch the full video below.
Published: 20 April, 2023 | 9:00 AM EDT
Dorian Yates on Building Legs with Hamstring Curls: ‘Use a Full Range of Motion & Slow Negative’
Legendary bodybuilder Dorian Yates made a name for himself with his arduous training techniques. In a recent Instagram post, Yates shared a demonstration of how to effectively perform hamstring curls for lower-body muscle growth.
Dorian Yates emerged as a bodybuilding superstar from the United Kingdom in the early 90s. He started his run in regional and national competitions before earning an invite to the Mr. Olympia contest in 1991. He proved his potential by bagging silver in his debut, falling short of eight-time champion Lee Haney.
After narrowly missing out on the win, nobody could stop Yates in his second appearance. He won his maiden Sandow trophy in 1992 and led a commanding reign that saw him capture six titles. He retired after his final Olympia win in 1997.
During his heyday, Yates earned a reputation for staying away from the limelight. He would spend the off-season away from the camera and let his physique do the talking when he returned to the stage for competitions. ‘The Shadow’ was also renowned for his challenging workout routines. He pushed himself to near failure in every single training session instead of focusing on following a certain number of reps and sets like many other traditional bodybuilders.
Dorian Yates opened up about his journey as a competitor last November. He candidly talked about his deep passion for the sport and credited it for saving his life. His impact on the game can be felt to this day. After Hadi Choopan won the 2022 Mr. Olympia, bodybuilding veteran Rich Gaspari used Yates’ incredible back development to bash Choopan’s conditioning levels.
The 61-year-old maintains a regular schedule and stays healthy in his later years. He reported positive findings after undergoing a health check and VO2 Max test that determined his biological age to be approximated at 30-39 earlier this year. Two months ago, Yates left fans stunned with a ripped physique update. He boasted his lean core and arms while performing a workout on a beach in Brazil.
Yates laid out some of his favorite exercises that helped him craft a barn door back last month. He placed barbell rows with an underhand grip at the top of the list along with some intensity tips. Then, he provided a guideline for balancing hormones and staying fit after moving on from competition.
Dorian Yates strengthens lower body with hamstring curls
In a recent Instagram post, Dorian Yates shared his demonstration of effectively performing lying hamstring curls to achieve optimal muscle growth.
“Hamstring curls!
Performing a set of lying hamstring curls, controlled with a short squeeze at the top.
With hamstring curls, think of them as performing bicep curls but for your legs.
As always, control the weight and use a full range of motion with a slow negative.”
He added that he still lifts weights twice a week; one upper body and one lower body training session for 30 minutes.
RELATED: Tom Platz Reflects on Training ‘Unknown’ Dorian Yates: “He Surpassed Everything I Taught Him”
One of the last times fans heard from Dorian Yates, he gave tips on how to execute the lat pulldown, a staple in his training routine. He stressed the need to pull with your elbows to take the load off the biceps. He followed that up by offering some tips on how to incorporate other high-intensity training strategies.
Published: 19 April, 2023 | 5:46 PM EDT
Bodybuilding Icon Arnold Schwarzenegger Set to Release Action Netflix Series FUBAR in May
Bodybuilding legend Arnold Schwarzenegger has proven his talents in the world of entertainment as an A-list actor. Schwarzenegger recently dropped the trailer for his upcoming Netflix series FUBAR, which is set for premiere on May 25.
Arnold Schwarzenegger started off in professional bodybuilding in the Men’s Open division and led an immensely successful career, racking up seven Sandow trophies over the 1970s and 80s. In 1977, he tested the waters in the acting world with a lead role in the bodybuilding docudrama Pumping Iron alongside fellow legend Lou Ferrigno. The film received major praise and helped boost the sport’s acceptance in mainstream culture. He even founded his own bodybuilding competition named the Arnold Sports Festival, widely regarded for awarding the second most prestigious title in the sport.
Following a decorated career on stage, Schwarzenegger made a full-time switch to acting. He transformed his physique to display a leaner look on screen. It didn’t take him long to find success in Hollywood as he became a superstar with many blockbusters under his belt, including iconic roles in Conan the Barbarian (1982) and The Terminator (1984).
‘The Austrian Oak’ recently suggested utilizing wave training to push through any points of stalled progress a month ago. Aiming to help out his fanbase, Arnold argued that changing the workout routine could provide a unique challenge for the body. He followed that up with an intense 9-minute core workout routine and laid out the importance of incorporating bodyweight exercises for stronger legs and cardiovascular function.
Schwarzenegger encouraged his followers to perform a bodyweight workout of the week for muscle growth a few weeks ago. The training routine focused on adding resistance instead of weights to build muscle. Additionally, Schwarzenegger listed four exercises as part of his no-equipment workout of the week series.
Arnold Schwarzenegger returns to action-comedy roots in FUBAR
In a recent Instagram post, Schwarzenegger and Netflix released the trailer for the upcoming comedy-action series FUBAR, which is set to launch on May 25.
“Heroes don’t retire. They reload. Watch the trailer for @schwarzenegger’s first series ever! FUBAR premieres May 25.”
Rising Men’s Open contender Andrew Jacked chimed in with a comment.
“Man’s never gonna retire Period,” said Jacked. “He’s always Back.”
Former Mr. Olympia Samir Bannout declared Arnold Schwarzenegger the greatest bodybuilder of all time. He pushed back on four-time Classic Physique Olympia Chris Bumstead’s claims of potentially defeating Schwarzenegger two weeks ago.
Schwarzenegger supported the use of ‘cluster sets‘ in his latest workout of the week. He stressed the importance of supersetting exercises to optimize efforts in the training room.
RELATED: Jay Cutler Talks Mike Mentzer Quitting After losing to Arnold Schwarzenegger at 1980 Mr. Olympia
FUBAR is set to premiere on May 25 and stars Arnold Schwarzenegger, Monica Barbaro, and Fabiana Udenio, as per IMDb.
Published: 19 April, 2023 | 4:04 PM EDT
Dennis James Hospitalized With Pneumonia in Germany: ‘Thank God for Great Hospitals/Doctors’
Dennis James, a former Men’s Open pro, was recently hospitalized in Germany last weekend. In an Instagram post made on April 18, James revealed that a severe case of pneumonia led to his recent stay.
Competing actively throughout the 90s and 2000s, Dennis James led a successful career, having competed against the IFBB Pro League’s best. A perennial top 10 contender at the Mr. Olympia contest, James tested his talents against heavy hitters in the Open class such as Ronnie Coleman, Jay Cutler, and Phil Heath.
James’ last competition saw him finish third place at the 2012 Masters Olympia show, won by Dexter Jackson. While he’s taken kindly to retirement, Dennis James keeps up with the sport, hosting a weekly YouTube show called The Menace Podcast. His show serves as an open forum where former bodybuilders and active competitors discuss current events and their respective careers.
In addition to his duties as a podcast host, James has shaped the next wave of Open talent. In preparation for the 2022 Mr. Olympia event, James helped train the former-two time winner, Mamdouh ‘Big Ramy’ Elssbiay. James shared glimpses of their workouts just weeks before Ramy came up short in Las Vegas, Nevada in fifth place.
Dennis James Hospitalized With Pneumonia Last Sunday; Bodybuilding World Reacts
While details are limited at the time of this writing, James shared that he missed his flight back home and is currently hospitalized in Germany with pneumonia. He specified that he’s received fantastic care while under the weather, as noted by his thumbs-up in the post.
“Guess I won’t be flying home tomorrow morning. Sunday night I ended up in the hospital here in Germany where I was diagnosed with pneumonia. Thank god for great hospitals and doctors.” Dennis James wrote.
Following his hospitalization, fans, and bodybuilders alike wished for the best as Dennis James aims to recover in the coming days.
This isn’t the first time a high-profile bodybuilder has suffered from pneumonia. Chris Dickerson was the sixth man to win Olympia in 1982 and later dealt with this ailment until he ultimately passed away in 2021. He was also a notable coach, commentator, and podcaster for bodybuilding.
Additionally, Golden Era bodybuilder and actor, Lou Ferrigno fell ill with pneumonia as well, which required hospitalization. However, his problems with the infection stemmed from a vaccine he received back in 2018.
RELATED: Dennis James Shares Recent Physique Update That Shows How Jacked He Still Is At 54
Despite limited information, fans and athletes are hopeful that Dennis James makes a full recovery. Fitness Volt wishes him well in 2023.
Published: 19 April, 2023 | 1:04 PM EDT
Bodybuilding School: How to Flex Your Triceps
There isn’t a bodybuilder alive who doesn’t want bigger, more muscular arms. However, that often means they spend too much time training their biceps and not enough time on their triceps.
This is a mistake!
While the biceps might be the most famous muscle in the human body, the triceps are actually the largest upper arm muscle. Neglecting the triceps can have a significant impact on the size and shape of your arm.
In addition, while everyone can throw up an arm and do a reasonable biceps pose, fewer people can pull off a good triceps flex. Again, that’s a shame because well-developed triceps also deserve their moment in the sun.
In this article, we reveal why you need to learn to flex your triceps and the best triceps poses for showcasing your horseshoes.
Triceps Anatomy Basics
Knowing a little more about how the triceps function may help you flex them better. After all, if you know where they are and what they do, you should find it a little easier to visualize and control them.
So, the full name of the triceps is triceps brachii, which means three-headed arm muscle. This is because the triceps have three origins that come together at a single origin point. All three heads work together, but each one can be emphasized by altering the position of your arm.
The three triceps heads are:
Lateral head – best worked with your arms by your side, e.g., dips.
Long head – best worked with the arms overhead, e.g., French presses.
Medial head – best worked with an underhand grip, e.g., reverse grip triceps pushdowns.
The main role of the triceps is to extend or straighten your elbows. However, the long head also crosses your shoulder joint, so it’s partly responsible for shoulder extension, too.
How to Flex Your Triceps
Now you know why you need to flex your triceps, it’s time to move on to the “how” part of this article. But before we do, remember the following rules of effective posing:
Warm-up
Contrary to what you might think, flexing your triceps can be strenuous. Make sure you warm up your triceps before flexing them to avoid injury. Bodybuilders tend to practice posing after their workouts when their muscles are warm and pumped. Pumping out a few push-ups should be enough to warm up your triceps and get them ready to flex.
Flex hard
Flexing is a form of isometric training. Isometrics involves contracting your muscles against an immovable object. In this case, that’s the tension generated by an opposing limb or muscle group.
The more intensely you flex your triceps, the more they’ll pop, so squeeze your triceps like your life depends on it. Your muscles should feel fatigued by the end of your posing session, and they may even shake while you’re working them.
Use your mind, not just your muscles
The exercises in the next section tell you how to flex your triceps, but this should be more than a physical process. So, don’t just bend or straighten your arms to contract your triceps, but also put your mind in the muscle and visualize it flexing. This will reinforce that all-important mind-muscle connection.
Seek honest feedback
Even if you flex in front of a mirror, you may not be hitting your triceps poses correctly. Seek feedback from someone who can tell you if your triceps look their best. A small change in the position of your arm can make your poses look even more impressive, so let them guide you to improve your performance.
If you don’t have someone to give you feedback, video yourself instead, ensuring the lighting is favorable and that you move around so you can see your physique from all available angles. Use this feedback to improve your performance.
Practice, practice, and practice some more!
No one got good at posing without practicing. While the occasional triceps flex won’t do you any harm, it probably won’t do you any good, either. So, commit to flexing your triceps several times a day, several days a week. Only through repetition will you get any benefits from flexing your triceps.
Try flexing your triceps between sets
One of the best times to flex your triceps is when you are training them. Or, more specifically, between sets of triceps training. This reinforces the mind-muscle connection, makes the most of the fact your muscles and joints are warm, and will give you an even better pump.
And anyway, what else are you gonna do between sets? Flexing is a much better use of your time than texting or social media scrolling.
The Six Best Ways to Flex Your Triceps
There are several different ways to flex your triceps. Depending on your genetics, you may find that one or several make your triceps look their best. Try them all to see what works for you.
And remember, if a triceps pose doesn’t look as good as you’d hoped, this suggests that the head it showcases is not as well developed as it could be. Use this feedback to design your next triceps training plan.
1. Side triceps pose
The side triceps pose is one of eight mandatory bodybuilding poses that all competitive bodybuilders must perform. It’s one of the most straightforward ways to show off your triceps. As well as showcasing your triceps, it also emphasizes your deltoids and pecs.
To do the side triceps pose, put one arm down by your side and then reach behind your back with your other arm and grip your wrist. Next, extend your elbow and press your upper arm into your side to push your triceps outward.
If you’ve done this pose correctly, your triceps will look much larger than usual, and the long head of your triceps should really stand out.
2. Single-arm triceps flex
This isn’t an official bodybuilding pose, although you may see some bodybuilders do it during the pose-off. Rather, this exercise is an excellent way to work on your mind-muscle connection and make sure the fibers of your triceps are firing together.
To do this triceps flex, just extend your arm down by your side and straighten your elbow as hard as possible. Then, push your arm backward to hit the long head of your triceps a little more. Ramp up the muscle tension by flexing your wrist to bring out your forearm muscles.
3. Double front triceps flex
This pose lets you show off your deltoids, triceps, and forearms at the same time. It not only makes your triceps look thicker, but it’ll also highlight the striations in your shoulders. Flexing your wrists will also bring out your lower arms.
Stand with your arms by your sides. Clench your hands and point your thumbs down toward the floor to make your forearms pop. Rotate your arms inward and then straighten your arms as hard as possible to flex your triceps. This ensures that the lateral head is at its most visible.
4. Double rear triceps flex
While most pushing exercises work your chest and triceps together, when it comes to flexing, the back and triceps are a great pairing. This flex is awesome for showing off your entire rear body, including the traps, lats, rear delts, and, of course, those all-important triceps.
Stand with your arms extended out to the side at about 45 degrees. Straighten your elbows, flex your triceps, and push your arms and shoulders back. Squeeze the entire back of your body hard to make your muscles stand out.
5. Cross-body chest and triceps pose
You’ll need good muscular development to pull off this pose. But if you’ve got the arms and chest for it, it’s certainly a unique way to flex your triceps. This pose was originally popularized by the one and only Arnold Schwarzenegger and has been copied by many bodybuilders.
To do it, stand side-on to your audience and raise your arms so they’re slightly different heights. Keeping your arms slightly bent, flex your chest, biceps, and triceps to really inflate your entire upper body.
Needless to say, this pose requires excellent muscle control, so be prepared to practice.
6. Static triceps pushdown
If you are struggling to flex your triceps without resistance to press against, this is the exercise for you. Holding the bottom position of a triceps pushdown makes it much easier to engage your triceps and practice flexing them.
Do a set of cable pushdowns as usual but then, on the last rep, pause with your arms straight and extend your elbows and shoulders so you feel your triceps contracting. Squeeze so hard that there is a danger that you might cramp up. Hold for 10-15 seconds, and then relax.
Try to replicate this sensation whenever you flex your triceps. Experiment with different grips and handles to see which positions allow you to flex your triceps the hardest. A rope handle is especially effective for this exercise.
The Benefits of Flexing Your Triceps
Flexing your triceps might seem like a pointless endeavor. Still, it could actually be quite beneficial and improve your performance and appearance. Here are the top reasons for working on your triceps flexing.
Improved mind-muscle connection
Bodybuilders often talk about the mind-muscle connection and its importance for effective workouts. This is no myth, and establishing a better link between your brain and your muscles can have a profound effect on your training and performance.
You cannot expect to build a muscle you cannot control properly. Also, the more mental force you can direct into a muscle, the more powerfully it will contract. Can’t feel your lats during lat pulldowns? You’ll never build a big back until you can. The same is true for your triceps.
Flexing forges a stronger link between your mind and your muscles. The sooner you learn how to contract your triceps, the more productive your workouts will become.
See how your triceps training is progressing
While big arms look great, shape also matters. Think about a bodybuilder’s arms and the arms of someone who is overweight. Both potentially share the same circumference, but they look entirely different.
Flexing your triceps will reveal the shape of your muscles or the lack of it if you are carrying too much body fat. If you can’t see the outline of the three heads when you flex your triceps, you should take this as an indicator that it’s time to stop bulking and start cutting.
Better photos
If you like sharing photos on social media, you undoubtedly want to look your best. Learning to flex your triceps will make your arms look bigger and better conditioned than just letting them hang relaxed at your sides.
Sure, you could improve triceps separation with some sneaky photoshopping, but that often comes out looking fake. Flexing your triceps will save you time and ensure your arms look their best naturally.
Andrew Jacked Posing Tips From Wheeler Milo – (Image: Andrew Jacked/YouTube)
For competition
Pro bodybuilders know that competitions are not won and lost in the gym but on stage. Presentation matters, and it’s not always the biggest guy who carries away the trophy. As their next competition approaches, savvy bodybuilders spend increasing amounts of time working on their poses. Posing is a skill that all bodybuilders need to master.
You need more than a good double biceps, lat spread, and side pec pose to win a bodybuilding show. You also need to be able to flex the hell out of your triceps if you want to stand on the podium.
How to Flex Your Triceps – Closing Thoughts
While you need to do more than flex your triceps to make them grow, practicing some triceps poses certainly won’t hurt your arm development. Flexing will reinforce your mind-muscle connection, which will, in turn, make your workouts more productive. Flexing your triceps for photos will make them more Instagram-worthy.
The great thing about triceps flexing is that you can do it anywhere and anytime. Warm up with a few easy push-ups, and then get to work.
Pay as much attention to your triceps as you do your biceps, and you’ll be well on your way to building arms you can be proud of!
Jay Cutler Talks Mike Mentzer Quitting After losing to Arnold Schwarzenegger at 1980 Mr. Olympia
Bodybuilding icon Jay Cutler enjoyed one of the most successful careers in the sport before stepping away years ago. In a recent YouTube video, Cutler explored the history of bodybuilding, discussing the controversial 1980 Mr. Olympia that resulted in Mike Mentzer quitting the sport after Arnold Schwarzenegger took gold. Jay Cutler first rose to prominence…