Tag: nEWS
2023 Chicago Pro Results (Live Updates)
The 2023 Chicago Pro, the biggest contest taking place this weekend, took over Chicago, Illinois from July 21-22. This show was an Olympia qualifier for this year’s blockbuster show and featured athletes from ten divisions: Men’s Open, 212 Bodybuilding, Classic Physique, Men’s Physique, Women’s Bodybuilding, Fitness, Figure, Bikini, Women’s Physique, and Wellness.
To secure their place in the Mr. Olympia competition, the most prestigious event of the year, competitors must qualify by Oct. 9. But this year, they have less time and fewer opportunities to acquire a qualification, making it harder than ever to reach the ultimate stage. Last year’s Chicago Pro champion, Antoine Vaillant, has opted not to compete this year. Therefore, a new champion will be crowned in the Open class.
We are actively updating the live results as they become available. Check out the results for Day One below:
2023 Chicago Pro Winners
212 Bodybuilding: Chris Jones
Classic Physique: Coming Soon
Women’s Bodybuilding: Kristina Mendoza
Fitness: Jodi Boam
Women’s Physique: Danielle LaMartina
Wellness: Danai Theodoropoulou
Men’s Open: Coming Soon
Men’s Physique: Coming Soon
Figure: Coming Soon
Bikini: Coming Soon
2023 Chicago Pro Results
212 Bodybuilding
Winner — Chris Jones
Second Place — Jason Nguyen
Third Place — Mohamed Embaby
Fourth Place — Kevin Johnson
Fifth Place — Yumon Eaton
Sixth Place — Jordan Janowitz
Classic Physique
Coming Soon!
Women’s Bodybuilding
In Women’s Bodybuilding, competitors delivered an exciting round of comparisons. During prejudging and the finals, Jessica E Martin and Kristina Mendoza stood out. They both displayed impressive shoulders and even better lower bodies.
Martin is a proven force in the Women’s Bodybuilding category. Her last show came at the 2023 Optimum Classic Pro in ninth place. She always comes to battle on stage and tonight was no different. Another top threat, Kristina Mendoza was out to play. She last competed at Chicago Pro two years ago (2021) where she finished runner-up. In the end, Mendoza secured her first Chicago Pro title and qualified for this year’s Olympia.
In addition, Melissa Teich and Kyna Squarey took third and fourth, respectively.
Winner — Kristina Mendoza
Second Place — Jessica E. Martin
Third Place — Melissa Teich
Fourth Place — Kyna Squarey
Fifth Place — Wendy Sanchez
Sixth Place — Maria Monica Vega
Fitness
Winner — Jodi Boam
Second Place — Noemie Champagne-Cloutier
Third Place — Sara Kovach
Fourth Place — Anna Fomina
Fifth Place — Annaleise Varga
Sixth Place — Aurika Tyrgale
Seventh Place — Layla Mikayla
Women’s Physique
Competitors from the Women’s Physique division shined on Friday. It didn’t take long for Nadia Vandal to assert herself as a title contender. She brought excellent conditioning and her physique was eye-catching during the prejudging rounds. Danielle La Martina also came out strong and impressed fans with her dug-out abs.
Nadia Vandal has been putting in the work season to season. Her last event saw her take 12th at the 2022 Toronto Pro Supershow. Her main adversary, Danielle La Martina last finished ninth at the 2022 Chicago Pro. While it was a close show, Danielle La Martina pulled off the victory to secure her Olympia invite. Runner-up went to Nadia Vandal, with Marie Berouskova and Justin’s Rudnicka taking third and fourth.
Winner — Danielle LaMartina
Second Place — Nadia Vandal
Third Place — Marie Berouskova
Fourth Place — Justyna Rudnicka
Fifth Place — Natalie Juron
Sixth Place — Marika Jones
Wellness
Wellness has quickly become one of the most talked-about divisions in the IFBB Pro League. Heading into prejudging, Amy Li and Danai Theodoropoulou brought round, shapely, and symmetrical physiques. And judging by the comparisons early on, the judges had it close going into the finals.
Amy Li last stepped on stage in 2022 at the Shawn Ray Hawaiian Classic Pro, where she took 10th. She was up against Theodoropoulou, who is riding high off momentum. Her last competition came in second at the 2022 EVLS Prague Pro. After a few intense judging rounds, Danai Theodoropoulou walked away with gold. Amy Li took runner-up with Daniela Deina and Quintaysia Goodley finishing third and fourth.
Winner — Danai Theodoropoulou
Second Place — Amy Li
Third Place — Daniela Deiana
Fourth Place — Quintaysia Goodley
Fifth Place — Maria Paulette
Sixth Place — Edna Ferreira de Souza
Men’s Open
Coming Soon!
Men’s Physique
Coming Soon!
Figure
Coming Soon!
Bikini
Coming Soon!
2023 Chicago Pro Scorecards
Coming Soon!
Fitness Volt congratulates the winners of each division! We look forward to seeing you dominate the Olympia stage!
Published: 21 July, 2023 | 8:42 PM EDT
Brian Shaw Crushes 200-lb (91-kg) Dumbbell Bench Press for 5 Reps in Prep for Final Strongman Show
Legendary Strongman Brian Shaw has left his mark in the sport and is considered by many to be the greatest of all time. However, his stellar run is nearing its end as he gears up for his final professional outing. In a recent post made on Instagram, Shaw crushed a 200-lb (91-kg) dumbbell bench press for five reps in preparation for the 2023 Shaw Classic, after which he plans to retire.
Hailing from Colorado, Brian Shaw first rose to prominence for his insane strength on the regional circuit. He quickly rose to the professional ranks and made waves in the community. After narrowly missing out on gold to Zydrunas Savickas at the 2010 World’s Strongest Man, Shaw returned with a vengeance to secure his maiden WSM title and also win the Arnold Strongman Classic in 2011.
Shaw continued to deliver strong performances, winning three more World’s Strongest Man titles and several other competitions, including Strongman Super Series, Giants Live, and America’s Strongest Man over the next few years. He also launched his own competition, the Shaw Classic, in 2020.
Earlier this year, Shaw announced the 2023 World’s Strongest Man would mark his last appearance at the WSM. He chose to give it a go this year since he was not content with his showing in 2022, thus wanting to improve his performance in the 2023 edition. Then, he laid out the lineup for the 2023 Shaw Classic, which would be his final Strongman event. He unveiled the events for the competition which should make his last appearance a memorable one.
During the build-up to the 2023 WSM, Shaw opened up on almost losing his leg at the beginning of the year. He got hospitalized after the serious leg infection spread and later revealed the issue to be a severe case of leg cellulitis.
Brian Shaw (Courtesy of World’s Strongest Man)
Brian Shaw completed his final appearance at the 2023 WSM three months ago. He turned in a stellar performance, winning three events and also qualifying for the finals with a record-breaking account on the Stone-Off. Following the event, Shaw called for a change in the format for qualification to the finals and a change in the standard of the referring at the show.
Shaw left the fans stunned with his unreal strength by rolling up a frying pan with his bare hands in front of a group of school kids two months ago. Further, he rolled more pans and handed them out to the kids as souvenirs. He followed up by providing more information about the nearing Shaw Classic, including the final competitor and the addition of grip events and arm wrestling.
Brian Shaw Crushes 200-lb (91-kg) Dumbbell Bench Press for 5 Reps in Prep for Final Strongman Show
In a recent Instagram post, Brian Shaw crushed a massive 200-lb (91-kg) dumbbell bench press for five reps in preparation for the upcoming 2023 Shaw Classic, his final strongman show. However, he made it even more impressive by taking both dumbbells from the rack himself, carrying them to the bench, and setting up the lift all by himself. Usually those who are able to lift this kind of weight need spotters to help them with the setup.
“GETTING IT DONE,” he wrote. “Grabbing the 200lb/91kg dumbbells from the rack and walking them to the bench for my working set of 5 reps.
How many lifters in history who could bench the 200lb dumbbells could actually carry them from the rack and get them into position without help?
“Just curious what everyone’s thoughts are?
Just because everyone will comment that I didn’t do more reps…this was a working set and not a set of max reps. It’s ok to just train without having to max out for every video
BE GREAT!”
Brian Shaw recently gave fans a look into the 10,000+ calorie diet which is helping him get ready for his last strongman contest. He also revealed some very exciting news, as the winner of the 2023 Shaw Classic will earn the title of ‘Strongest Man on Earth’ after Paul Ohl gave Shaw the trademark for the title.
The 2023 Shaw Classic is scheduled for Aug. 19-20 in Loveland, Colorado. Fans will be excited to witness Shaw display his unreal strength one last time at the event.
Published: 21 July, 2023 | 4:35 PM EDT
Jay Cutler, Milos Sarcev Talk Hassan Mostafa & Blessing Awodibu’s Potential + Lack of Athletes Entering Shows
Jay Cutler continues to oversee the Men’s Open division, which served as his proving grounds following an illustrious career. In a recent Cutler Cast Podcast, Cutler examined the physiques of top talents Hassan Mostafa and Blessing Awodibu. Then, he joined Milos Sarcev for an honest discussion about athletes who live like bodybuilders but refuse to enter contests.
Making a name in the Open class has arguably never been more difficult. To reach the sport’s most-coveted throne, athletes must present a perfect combination of mass, conditioning, and balance on stage. There are still a number of athletes who have yet to earn their invites to 2023 Mr. Olympia – the biggest show of the year. Two of which are Blessing Awodibu and Hassan Mostafa.
Last year, Awodibu turned in a career-best season. This campaign saw him lay claim to gold at the 2022 Indy Pro and New York Pro. With two Pro show victories fueling his ambitions, Awodibu entered his first Olympia competition but didn’t place. As a result of the performance, Awodibu put his head down and trained in the 2023 off-season. As one of the more entertaining Open talents, fans are thrilled to see him back in action.
Hassan Mostafa, meanwhile, has kept a busy schedule this season. In June, Mostafa kicked off his year by finishing second to Iain Valliere at the 2023 Toronto Pro Supershow. A week later, he pushed himself against 49-year-old Phil Clahar at the Orlando Pro though ultimately finished runner-up. Three times a charm, as was the case for Mostafa, who achieved his first win of the season at the recent Vancouver Pro.
Jay Cutler, Milos Sarcev Take Closer Looks At Physiques of Hassan Mostafa and ‘Huge’ Blessing Awodibu
According to Sarcev, there was no way Stan ‘Stanimal’ de Longeaux had a shot at defeating Hassan in Vancouver, Canada.
“No way [Stanimal can’t beat Hassan]. He would not beat you right? No matter how conditioned… you have so much size and power in the Open division. So, for me, there was no contest for first place. I mean, Hassan – on the pictures – it was very good condition. Not Stan’s condition, but this kind of conditioning that’s why I’m saying, just condition can not be a perfect physique,” said Milos Sarcev.
“Years ago we talked about the most muscular bodybuilder on the planet, and we thought it was Hassan. We used to see him at Dragon’s Lair and he could barely walk he was so big. He’s come down a lot since then,” said Cutler. “Samson might be the most muscular bodybuilder right now. Samson is pretty – and Nick Walker is really big too.”
Looking at last year’s Olympia finishers, Sarcev said Mostafa wouldn’t have been able to defeat Rafael Brandao due to the Brazilian’s shape, width, and aesthetics.
“Close second twice, and if he would lose this one – there would be so much disagreement,” said Sarcev. “Hassan? Ten being Rafael Brandao… I would give it Rafael, myself. So, I don’t think he would make the top ten. Look, crazy size, but Rafael Brandao beat Samson a year before in Romania. Rafael has shape and width and aesthetics and everything. So, I’m not going to go for just pure muscle,” explained Sarcev.
Sarcev and Cutler agree Awodibu looks motivated ahead of this weekend, where he’s set to face off against rising talent Justin Shier.
“Justin is phenomenal. Yes for sure [Justin can win]. He has everything that it takes. I still haven’t seen him in person. The pictures that I’ve seen and the videos, he’s super impressive. The v-taper is – I think there was an argument that he could have bigger legs and a little bit fuller chest.”
“Blessing looked super motivated. He looked huge. He’s super wide. My advice is I told him right there in front of you: he has one of the craziest v-tapers and a super small waist when he opens up, right? He should not risk whatsoever to push down as his obliques come out and then his waist doesn’t look as good. This is about that presentation.
It’s not what you have it’s what you show. If you never show them a wider waist, they only see a smaller waist, and that’s how they’re going to judge. Then, you’re a super contender. Upper body, I mean, Blessing is a phenomenon, a phenomenon.
If Awodibu brings a comparable physique to what he displayed at last year’s New York Pro, Jay Cutler said the Chicago Pro is his show to win.
“If he comes like the New York Pro, I think he can win,” suggested Cutler.
“Yeah [he can win] by all means. In Las Vegas, maybe he would be the odds-on favorite still, but Justin is just — too complete and balanced. From an aspect of balance, that’s what the downfall was of Blessing’s. He had a crazy upper body and legs lacking a little bit. Patrick Moore the same thing.”
Sarcev, Cutler Talk Passing on Shows and Weak Prize Money
Given the costs associated with bodybuilding, Sarcev is surprised at how few athletes decide to compete regularly at contests. Cutler was quick to point out that the prize money in bodybuilding has remained lackluster for decades now.
“It makes zero sense [to not compete]. All these guys – so, gear costs. Gear costs. They’re going to do the gear whether they compete or not, they’re going to take pictures for Instagram or not. When they’re in the gym they do what they do, they eat what they’re supposed to. Okay, now, when you do all that stuff. Wouldn’t you want to be in shape – contest shape – and when you’re in contest shape and you have a Pro card you can be on the biggest stage in the IFBB? And you’re passing on all these shows, what the hell?” said Milos Sarcev.
Cutler and Sarcev believe the inactivity problem boils down to the lack of financial opportunities available from sponsors.
“They can compete but they choose not to compete, why would you not compete? You have a Pro card,” said Sarcev. “[It’s] too many shows, like you mentioned it, and it’s the same prize money. Why don’t you force promoters, promoters aren’t going to like me, they should easily double-up the prize money.”
“They can’t because the sponsors are scarce,” said Jay Cutler.
“Then don’t make the show. Have fewer shows and start valuing this bodybuilders,” said Sarcev.
This isn’t the first time that prize money in bodybuilding has taken over headlines. In June, athletes rep Bob Cicherillo took to a Voice of Bodybuilding Podcast to discuss the pressing issue. Similar to Cutler and Sarcev’s point of view, Cicherillo highlighted that prize money hasn’t changed for decades. Moving forward, Cicherillo would like to see the minimum purse raised from $10,000 to $20,000 for typical bodybuilding contests outside of the Arnold Classic and Mr. Olympia.
With the sport’s greatest event taking place in three months, athletes still have time to earn their tickets. Should Awodibu claim gold this weekend, he’ll have the chance to face the reigning Mr. Olympia Hadi Choopan later this year. As for Hassan Mostafa, he hopes to make it on the Olympia stage after health issues sidelined him from an appearance in 2022.
RELATED: Hassan Mostafa Shares Ramadan Diet And Workout
Watch the full video from the Cutler Cast YouTube channel below:
Published: 21 July, 2023 | 12:11 PM EDT
Hafthor Bjornsson Invests $116,000 To Upgrade His Gym
Hafthor Bjornsson has been a professional strength athlete for most of his life, which means he has spent a great deal of time training in the gym. This is why he made his own “Thor’s Power Gym” and it is where he set the 501-kilogram (1,104.5-pound) Deadlift World Record, which stands to this day. Well, Hafthor has now decided to upgrade his gym and has invested $116,000 for that purpose. He revealed everything about this project on YouTube, where he showed off the equipment, building process, and some more technicalities behind everything.
Hafthor Bjornsson has thought about adding new stuff to his gym for some time now, but he never acted upon his desire until now. However, following a $116,000 investment, Hafthor’s gym has transformed completely. He has also acquired some equipment which will help him in the near future, as he is still recovering from a pec tear, but wants to train regardless of it.
Related: Hafthor Bjornsson Shares Intense Pre-Surgery Recovery Techniques for Gruesome Pec Tear
Hafthor Bjornsson’s Gym Upgrade
Hafthor Bjornsson’s gym is already packed with equipment. So, in order to add new stuff, he had to make some room for it. He did not want to remove anything from his gym, so the only way was to buy another unit. Luckily, the people who owned a unit right next to the one that his gym is stationed in were ready to sell. So, he bought it and connected it to his own unit.
“That was probably the reason I delayed so long, like I wanted to buy more stuff but never did it because I had no space.”
Hafthor Bjornsson first introduced his favorite purchase, the Belt Squat. This machine allows him to perform squats without a barbell and with no pressure on his upper body. The belt is locked in around the hips, so he won’t risk complicating his chest tear any further.
“This is the belt squat, which is probably the best investment that I have made, especially now, because I’ll be able to train my legs right away… I’ve been wanting this for years, and finally I own one.”
After making a 1.5-meter wide door to connect his gym to the new nextdoor property, adding some flooring, and tidying up the space, Hafthor Bjornsson showcased his new equipment.
All of the new stuff that Hafthor acquired is to suit the needs of bigger athletes. However, Hafthor’s wife was most impressed by the size of a Lying Hamstring Curl, which is almost double the size of a standard one.
“It is massive. This machine is built for big boys. This is what you would think you’d find in a Strongman gym,” said Hafthor’s wife.
Flat Chest Press and Incline Chest Press machines were placed at the entrance of the new unit. Right next to them was one Cable Machine, which Hafthor revealed to be one of his favorites.
Next up was the leg equipment, starting off with the Standing Calf Raise, which has the capacity to go much heavier than the standard ones. Next to it was a Leg Extension machine, which is not new, but was transferred to the new part of the gym.
Right next to the wall, Hafthor Bjornsson decided to place a Chest Fly Machine, which has the option to transform into a Rear Delt setup.
“This is a beauty. It is a chest-fly and back combo. The guys in the gym have been complimenting this piece a lot. All the guys in the gym love this piece, and I cannot wait until I can put my hands on this piece.”
Hafthor then presented yet another Hamstring machine, as well as a second Cable Machine. However, the next machine coming up was the Inverse Curl, which is unusual, but very helpful to big guys.
Inverse Curl is basically a machine that helps athletes perform Nordic Curls, which have proven to be one of the greatest hamstring and lower back muscle builders.
“It is very cool for heavy guys… It is a killer for the hamstrings. The more weight you put on, the easier it gets. I think it was made for big guys, because big guys have a hard time doing this specific movement.”
Another addition to the gym was the Seal Row, which is a piece of equipment adored by another elite Strongman, Brian Shaw. Now Hafthor Bjornsson has also decided to add it to the gym.
While presenting this machine, Hafthor revealed that his chest is already feeling very good. So, he will try to train on the Seal Row as early as next week.
“I am super excited to try it out. My chest is already feeling good. So, I can probably try this out next week.”
Hafthor then presented the Hip-Quad Machine, which is yet another rare piece of equipment, but also an incredible addition to the gym. The final new addition to the gym was the Hack Squat, but Hafthor did not get the chance to use it yet.
Watch the full video here:
Related: Hafthor Björnsson Drops The Bar on Himself After Squatting 340-kg (749.6-lb) For Two Reps; Avoids Serious Injuries
After retiring from boxing, Hafthor Bjornsson announced that he would be coming back to Powerlifting. He set massive goals, most notably, to set an All-Time World Record Total by the end of 2023. However, despite his training going extremely well, Hafthor tore his pec, which ruined his plans. Hopefully, Haftor will be able to return even sooner than anticipated thanks to the new equipment in his gym and continue to make history in strength sports.
Published: 21 July, 2023 | 9:26 AM EDT
Carlos Thomas Jr. Says He’ll Beat Andrew Jacked & Hunter Labrada at 2023 Texas Pro for Olympia Entry
American bodybuilder Carlos Thomas Jr. is one of the fastest-growing names in the fitness industry. He’s set to make his pro debut and has gained a ton of attention already. In a recent video uploaded on Olympia TV’s YouTube channel, Thomas Jr. backed himself to join the Mr. Olympia roster by defeating Hunter Labrada and Andrew Jacked at the upcoming 2023 Texas Pro.
Carlos Thomas Jr. first rose to prominence for his insane muscle mass, size, and symmetry after dominating the competition at the 2021 NPC National Championships. He emerged as one of the most promising prospects after his victory in the super heavyweight division and overall. The win earned him his pro card. However, he has been on the sidelines in preparation since.
Although Thomas Jr. intended to participate in the 2023 New York Pro, which concluded with Tonio Burton taking home the top prize two months ago, he was forced to pull out of the contest due to a major issue with his ulcer colitis. He did not let the setback hold him down and plans to finally make his highly anticipated pro debut at the upcoming 2023 Texas Pro.
There has been a surge in budding talent in the Men’s Open division over the last few years. Legacy competitor Hunter Labrada, son of Lee Labrada, established his place in the mix of title contention with a fourth-place finish in only his second Mr. Olympia appearance in 2021. He received a lot of praise for his jacked frame and posing skills going into the 2022 Mr. Olympia.
Along with Labrada, rising sensation Andrew Jacked made waves with his aesthetic package. He turned in one of the best rookie seasons last year, scoring back-to-back gold medals at the 2022 Texas Pro and 2022 Arnold Classic UK.
In the end, Labrada missed the mark on the Olympia stage last December. He dropped out of the top six and settled for seventh place. As for Jacked, he turned in an impressive performance and cracked the top ten in his Mr. Olympia debut, finishing eighth.
Both competitors are on the hunt to secure their entry for the 2023 Mr. Olympia and will face Carlos Thomas Jr. at the nearing Texas Pro.
Carlos Thomas Jr. Confirmes He’ll Do 2023 Texas Pro
In a recent YouTube video, Carlos Thomas Jr. confirmed his plans to compete at the upcoming 2023 Texas Pro.
“Yes, I’m doing the Texas Pro,” said Thomas Jr. “Less than five weeks they’re going to see something that’s going to be brand new and it’s going to shock a lot of people. We’re going to be bringing some enthusiasm to the sport for the rest of the year.”
Thomas Jr. opened up on his reasons for pulling out of the New York Pro due to ulcer colitis.
“Issues we had going into New York with the ulcer colitis, that kind of put a damp on everything. We chose the show kind of far this out because I wanted to take things a little bit slower and make sure that I didn’t incur any flare-ups from the stress of trying to force the body to get ready. We were just kinda going like when it’s ready, it’s ready. So far, it’s been going in a smooth and consistent pace, barely any hiccups. That’s why we chose Texas because it was one of the ones that was farthest out and allowed us to make manipulations and not stress my body out.”
Thomas Jr. opened up about his struggles with heartburn in the past and argued he would’ve won the New York Pro if he competed.
“I used to get a lotta heartburn as a teenager and young adult so in my early 20s. But I’ve been on my gut health regimen for a while now making sure I’m taking my salad and meat, but I’m also doing aloe Vera juice, apple cider vinegar, mushroom root extract, lemon juice, things like that to help with the acidity of my stomach and help break down food. I haven’t been getting any heartburn now for a while.”
“Yeah, I think it’s a show I would have been able to win. I love my boy Tonio, Beef Stu, great guy, but I think bringing in the package that we’ll bring in coming into Texas, it would have been one that I could’ve easily won.”
Flex Wheeler, Bob Cicherillo & Olympia Judge Shower Praises on Thomas Jr. for his immense potential
Bodybuilding legend Flex Wheeler and IFBB Pro League athletes’ representative Bob Cicherillo lauded Carlos Thomas Jr. to be a top-five contender at the 2023 Mr. Olympia.
“Yep, if he nails the condition,” said Wheeler.
“Top 5? Absolutely! He’s going to have a chance to prove it because the front-runner, expected favorite as he should be coming up is Hunter Labrada. Everybody knows that. You’re going to take on a guy who’s been as high as fourth place in the Olympia. If Carlos can bring it and beat Hunter Labrada and knock him out of contention and put yourself in there, you got to be feeling really good about your chances of making that top six at the O.”
Thomas Jr. reacted to receiving praise from four-time Mr. Olympia Jay Cutler.
“It’s still shocking to hear. He told me, ‘hey man, you have the potential to go all the way.; That to me was like blown away. I’m just always blown away even to hear you guys talk about me in this way. I still kind of see myself as a middleweight from back in 2017 so I’m always just humble and gracious.”
Cicherillo believes Carlos Thomas Jr. has everything it takes to become a superstar. Olympia judge Terrick El Guindy and Cicherillo both agreed his side chest post could stand with the best in the game.
“As we talk physiques, and Flex and I have been talking physiques for many many years, we’re always looking at the same first things,” said Cicherillo. “You’re looking at symmetry, proportion, and shape. He checks all those boxes. He ain’t missing nothing. You’re looking for muscularity and conditioning follows up, you got to have everything. Every box has to be checked. But we’re looking for the basics here. Does he have any weak points? Not really. Yes, the back needs to come up, gotta keep that midsection tight, the legs are tremendous. He’s got more quad sweep than anybody we’ve seen come along in a long long time. His back can be eeasily brought up. His thickness from the side can literally hang with anybody right now at the Olympia level. He checks every box to be a superstar. Now the only thing you got to do is actually do it okay.”
“That pose is incredibly. You can put it next to Derek Lunsford and Hadi Choopan and he looks incredible here,” said El Guindy.
Wheeler and Cicherillo debated whether Men’s Open now prefers shorter contenders over taller ones.
Wheeler: “It went back to a short men’s game. It’s not a tall guy’s game right now. Look at number one and number two in Mr. Olympia.”
Cicherillo: “Wait a minute. I’m going to challenge you on that one big time because you’ve got Samson and Jacked who are both big men coming up and I don’t know if it’s a short man’s game.”
El Guindy backed Thomas Jr. as the best amateur competitor of the last decade.
“In my opinion, he’s the best amateur we have seen in the last decade. He has the thickness and he has the front and side poses to go against some of the top Olympians. If his back is improved, we might just be seeing the future of bodybuilding.”
Thomas Jr. Says He’ll Beat Andrew Jacked & Hunter Labrada at 2023 Texas Pro, Will Take the Year Off Otherwise
Carlos Thomas Jr. explained why he’s confident he’ll beat Hunter Labrada at the show.
“Great physique and this dude is former top four. I feel like my side poses, I have the thickness from top to bottom thickness, hamstring, quads, that’s front to back, I’ll have everything that pose but better. From the front, I feel like I have a better taper, better legs. He has tremendous arms but I feel like my arms match up just as well. From the back, he may have more maturity but as far as muscle wise, I’ve picked that up as well. And conditioning, we’re going to be right on the money comparable. From the glutes and hams, I’ll be strong in that standpoint as well. Ab and thigh, I got that one too.”
He made the case for himself to beat Andrew Jacked at the event.
“He’s awesome but honestly, I remember seeing him at the Arnold. I was there in person. He looked great, tremendous. However, I do feel that in certain poses I just fare better. If we’re talking front double, he has a great front double, great taper but I feel like I have one just as well and I’m thicker than him in certain areas; my legs, my arms, I have better lat thickness. I honestly feel like my front lat spread would bode well against his. Mine is just a more complete pose from top to bottom.
“I really fill in a lot of gaps in that pose. You’ll barely see any. Then, same thing from the side, leg thickness, arm thickness, chest thickness, I feel like I bode well in all those shots. The back poses too, top to bottom, hamstrings, glutes, arms, and everything. I just honestly think that all these poses I just edge them out in certain areas such as in muscularity, symmetry, so I would bode well against them because their weaknesses are my strengths and if anything, you can toss them up one shot, the back double maybe.”
If Thomas Jr. doesn’t come out on top, he will likely take to the sidelines for the year.
“Yeah, I would probably shut it down most likely, I would say I’m about 85 percent sure. I’m no stranger to going back and doing the work.”
Fans will be excited to see Carlos Thomas Jr. inject some fresh blood into the Men’s Open class when he faces Andrew Jacked and Hunter Labrada on stage in less than five weeks at the 2023 Texas Pro.
You can watch the full video below.
https://www.youtube.com/live/k6hTimnQTvo
Published: 21 July, 2023 | 7:50 AM EDT
Nick Walker Shares ‘The Only 10 Exercises You Will Ever Need to Build Muscles’
Leading 2023 Mr. Olympia contender Nick Walker took a break from preparations to discuss exercise selection. In a recent YouTube video, Walker revealed the top movements he would perform if he could only choose ten.
Nick Walker is easily one of the most exciting stars in the sport, especially within the Men’s Open division. In 2021, he catapulted into the deep end of the category, having claimed gold at back-to-back contests at the New York Pro and Arnold Classic. Walker’s huge arms combined with mass and conditioning stole the show in his first Olympia appearance, as he finished fifth.
In 2022, Walker used the off-season to add size while still keeping his waist narrow. He routinely tipped the scales at over 300 pounds last year and when it was time to step on the Olympia stage, ‘The Mutant’ seized the moment. He battled with contenders Derek Lunsford and Hadi Choopan in the finals. Walker would settle for third while Choopan went on to become the first Iranian-born Mr. Olympia.
Having shown improvements on the sport’s biggest stage, Walker rolled the dice and entered the 2023 Arnold Classic. He was unable to defeat Samson Dauda, who won the show with size, balance, and symmetry. Despite the loss, Walker is highly confident ahead of Olympia. He doesn’t believe Choopan or Dauda will be in the running for gold.
Many believe Walker’s quads held him back from gold on the Olympia stage, including judge Terrick El Guindy. He predicted that Walker could one day win the Olympia title if he’s able to bring the same level of quad conditioning displayed by retired mainstay Branch Warren.
Nick Walker Lists His Top 10 Exercises for Muscle Growth
A few weeks ago, reigning four-time Classic Physique Olympia Chris Bumstead started a craze by offering his ten most crucial exercises. Now, fans can compare Cbum’s workout list with Walker’s, which can be found below:
Incline dumbbell press
Smith squat
Cable Curls
Pull-ups
Push-ups
Romanian deadlifts
Leg Press
Barbell rows
Rope push downs
Seated Hamstring Curl
Incline dumbbell press
“First on my list is the incline dumbbell press. I just think those are a very great movement for the chest. I like to incorporate that to build the upper chest.”
Smith squat
“I would choose a Smith squat over a free weight squat. I know what they say about the free weight squat but I think as a bodybuilder you get a better connection with a Smith squat versus a free weight squat, that’s just my opinion.”
Cable Curls
“Cable curls. I’m a big fan of the cables and I think cable curls for biceps is a very good exercise to have in there just because of the constant tension full range of motion, squeezing, never lose tension throughout the whole thing. Dumbbells you can kind of lose it somewhere in there. I think cable curls are a great one,” Walker shared.
Pull-ups
“100% pull-ups. I think pull-ups is one of the most underrated exercises that people just don’t utilize it enough. In my opinion, pull-ups, if you’re doing it assisted or free weight, that to me is what builds the ultimate back.”
Push-ups
“Push-ups, again, I think push-ups are a very underrated exercise. This isn’t an exercise I necessarily want to start a workout with but it is something I would end with to really burn it out and put as much blood volume into the muscle as possible. I think, I’ve been doing that or dips, dips are tricky. Push-ups I feel at the end of the workout can really be utilized and very effective.”
Romanian deadlifts
“I would do RDLs, whether it’s a dumbbell or a barbell – I think either or can be very effective but some sort of RDL. I choose this over a deadlift just simply because I feel deadlifts, the ego, again, can get in the way a little too much. I know when I deadlift, I’m like let’s lift some fucking heavy shit. When you’re doing an RDL, you’re more prone to concentrate on hitting the hamstring and focusing on that primary muscle.”
Leg Press
“I would choose a leg press. To me, I’ve done leg press the majority of my entire career. I think between those and the Smith squat, they build extremely good quads.”
Barbell rows
“Next, a barbell rows. I need barbell rows for a big back, it’s very beneficial. I’m not going to be specific, whether it’s free weight or Smith. Whatever works best for you. But some sort of row, whether it’s chest supported, Smith or even a free weight. I incorporate all three.”
Rope push downs
“Pushdowns. I think some sort of rope push down. It’s not necessarily a mass builder but I think it can be. It’s a good shaping movement for a tricep without hindering the joints so much. I do a rope push down every tricep workout that I have pretty much whether I start with it or end with it.”
Seated Hamstring Curl
“Last, seated leg curls. Probably one no one thinks about. I’m going to go with a seated leg curl for the hamstrings. I feel for me these have built my hamstrings the best. The seated leg curl. I contract with them the best. I feel I get a full stretch with them the best. I can contract with them the best. The last I’m going to pick is seated hamstring curl.”
Walker wasn’t the only person from the fitness community to give his rendition of Bumstead’s list. ATHLEAN-X’s Jeff Cavaliere also tackled the subject. He agreed with the majority of Cbum’s exercise selections except for his choice to include a close-grip flat bench press.
Aside from exercise selection, Nick Walker has been an open book about his progress. During an off-season push day workout, he offered secrets for building a bigger chest. Then, in a Mutant and the Mouth Podcast appearance, Walker revealed that his quads have grown considerably since his last competition in Ohio.
With less than four months until 2023 Olympia, Walker is eager to get back on stage and prove himself as one of the best. Fans look forward to seeing him rematch Lunsford, Choopan, and Dauda later this year.
RELATED: Nick Walker on 2023 Olympia: ‘Samson Dauda’s Back is Shit, Big Ramy Is Done & Andrew Jacked Won’t Make Top 5’
Watch the full video from Nick Walker’s YouTube channel below:
Published: 20 July, 2023 | 9:29 PM EDT
Lee Priest on Training Legs w/Tom Platz: ‘I Was so Fuc**ng Fried, Thought I Was Having a Heart Attack’
Australia’s Lee Priest remains enamored with the sport following a decorated career. He competed for decades en route to cementing his name as one of the best. In a recent Jujitoine Podcast on YouTube, Priest, joined by Milos Sarcev, opened up about training legs with bodybuilding legend Tom Platz.
While he might have lacked stature, Lee Priest made up for it on stage with granite conditioning, huge arms, and freaky fullness. In addition to winning multiple Pro titles, Lee Priest pushed some of the sport’s most elite at prestigious competitions like the Arnold Classic and Mr. Olympia. He gave eight-time Mr. Olympia Ronnie Coleman, Dexter Jackson, Kevin Levrone, Chris Cormier, and many others tough battles during his tenure.
Before settling into retirement, Priest claimed a pair of victories in 2006 at the NOC New York and the PDI Night of Champions. He came back in 2013 for his final competition, which saw Priest leave the sport on top with a big win at the NABBA Mr. Universe. Priest remains a beloved figure in the sport despite his controversial nature.
Tom Platz, on the other hand, is a golden era bodybuilder known for his remarkable lower body strength and defined legs. His intense workout methods have been lauded for generations. Platz helped shape many competitors after him, such as six-time Olympia winner Dorian Yates, who attended some of Tom’s teaching seminars years ago.
‘He Was Demented & You Had to Go With Him’ – Lee Priest Looks Back on Training Legs with Tom Platz
Priest, a popular member of the Gold’s Gym in Venice Beach, distinctly remembers a gruesome leg training session with Platz. Hours after the workout, Priest said he thought he was having a heart attack in the middle of the night.
“When I trained with Tom, Tom Platz, we would always mainly stick around four or five plates and just really rep them out. You know, Tom was crazy on static holds, whether it be leg press, hack squat, go halfway, hold it, then he would start pulling on the fucking thing, saying, ‘Go back up Lee, come back down.’ I’m thinking, fucking hell, have you ever trained with Tom, Milos?
When he went to that place in his mind, you’re like, ‘Oh fucking hell.’ He just went demented and you had to go with him. I’d get home that night and wake up in the middle of the night thinking I’m having a heart attack because my nervous system is so fucking fried from doing legs with Tom. I’d wake up in a sweat at 1 o’clock, like, ‘I’m having a heart attack, this is it, I’m fucking dying,’” shared Priest.
Sarcev shared his experience training with Platz as well. He said Platz eventually jumped on top of the machine he was using to make the workout more difficult.
“One time, he was coming to the Coliseum Gym and I was finishing calves. Here it is, from the door, he’s coming in. He saw me, okay. I’m on the seated calf. He didn’t even say hello right? ‘You’re doing my set, he says. I’m doing your set, what is it?’ I had two plates on the seated calf, he put another one, then put another one, put another one, as many as – shit – then he jumps on it, you know,” shared Sarcev.
“Something as simple as dumbbell laterals. I’ll do my set, Tom does his, he’d be like this and get lower and lower five minutes later, [he’s barely moving] he’s still going,” added Priest.
Priest remembers asking Tom to make a comeback, but Platz would always say he couldn’t compete again because he’d have to adopt a ‘crazy’ mindset.
“I used to say to Tom make a comeback, he said, ‘Oh Lee I couldn’t. If I got in that mindset I’d just go crazy.’ I couldn’t do it,” said Priest.
“He was doing with Monica Brant some cover shoot. Legs, were exactly like they were back in the day,” said Sarcev.
“In Gold’s Gym he had his green belt on doing squats. His legs had the shape, but as soon as he flexed them, they doubled in size, it’s like what the fuck?” Priest said.
Priest on Being Marked Down for Bloated Stomachs in Bodybuilding: ‘Certain People Were, Other People Weren’t’
According to Priest, the IFBB Pro League announced a rule discouraging bloated stomachs and bubble guts back when he was competing.
“Remember, because we were all competing back then when the judges brought out that rule, ‘If you have a bloated stomach, you’re going to be marked down, you’re going to be marked down.’ Certain people were marked down other people weren’t. To be bigger, everyone was like I got to get bigger, I got to get bigger.
So really, back then, there were a lot of great Classic Physique bodybuilding, the judges just let it go too far and ruined it. So, if they just judged how they are meant to judge, they would have gone to those grotesque bloated stomachs and shit. If someone has a bloated stomach, and you put him in seventh, that’d be like, ‘Fuck. I got to fix this problem. I can’t come in like this or I’m not going to place well.’ But if you give them first or second, they’re not going to change how they look,” said Lee Priest.
“Think about this: how can you let yourself as a bodybuilder get the bubbly gut, big stomach, how can you let yourself? It doesn’t matter if you’re trying to get bigger because once you see this is coming up, I say you have to do something about it,” said Milos Sarcev.
Even at 68 years old, Tom Platz hasn’t slowed down his leg training. He still pushes at the gym with the same principles he adopted as a bodybuilding star. Earlier this month, Platz showed why age is just a number with a jacked quad physique update.
Platz’s energy and training techniques are difficult to replicate, as was his iconic 525-pound squat record for 23 reps. However, reigning World’s Strongest Man and Arnold Strongman Classic champion Mitchell Hooper broke Tom’s record in May by a single rep.
To this day, Tom Platz remains an influential figure in bodybuilding. His attention to detail and tenacity inside the gym turned him into a one-of-a-kind talent. Priest, who had the benefit of learning from Platz, was blown away by his training practices.
RELATED: Lee Priest Says Remove ‘Useless’ Divisions & Backs Arnold Schwarzenegger Over Chris Bumstead
You can watch the full video from the IFBB AMA YouTube channel below:
Published: 20 July, 2023 | 6:50 PM EDT
Watch: Bodybuilder Suffers Death After Snapping Neck Attempting Massive Squat
Working out can serve an array of functions, some of which include looking good and feeling strong. While many of us look forward to decompressing after a busy week of work, others train with a passion to push themselves in the gym. However, lifting heavy comes with its own set of risks and doesn’t always go according to plan even when a spotter is available. In sad news revealed by Bali Discovery, bodybuilder Justyn Vicky has passed away following a gruesome gym accident while squatting at a gym in Bali, Indonesia.
Training is encouraged for its wide-ranging health benefits. When you see results over time, achieving the pump can be an addictive and even enlightening process. Many of us like to test our limits with heavy weights, though it’s important to safeguard our bodies for the sake of injury prevention and longevity.
When it comes to taxing workouts, leg workouts are among the best. However, they come with risks. In Sep. 2021, powerlifting sensation Larry Wheels picked up a quad injury performing heavy squats on leg day.
Joseph Whittaker, a powerlifting veteran, had a close call squatting as well. He encountered problems trying to squat 400-kg (881.8-lb) in the training room. He appeared to struggle with the weight and rolled the barbell over his head to the front. Fortunately, his spotter jumped in quickly and helped him avoid a major injury.
Social media fitness influencer Bradley Martyn found himself on the wrong end of a gnarly gym accident last September. He was recording himself pressing a woman before she fell on his face. The fiasco resulted in Martyn needing a visit to the ER. He received 10 stitches inside his mouth.
Bodybuilder Dies of Neck Injuries after Gruesome Squat Blunder in Bali
Bodybuilder Justyn Vicky lost his life after suffering a horrific mishap in the gym in Bali, Indonesia. The 33-year-old was a popular figure in the local community and offered his expertise as a personal trainer and diet coach.
According to Bali Discovery, the incident took place at The Paradise Gym on Saturday morning, July 15. Vicky attempted to squat 180-kg (396.8-kg). He struggled to complete the exercise and fell to the front. The barbell rolled a bit forward on his shoulders, resulting in his neck and head snapping forward. Although he had a spotter behind him, it didn’t help. The spotter also didn’t appear to be in an ideal position to help with this accident.
Vicky was taken to a local hospital for emergency surgery and died shortly after from neck and spinal injuries. The cause of death is reportedly a broken neck.
Check out the video below:
YouTube star Darren Watkins Jr., popularly known as IShowSpeed, narrowly avoided injury on the bench press in a live stream earlier this year. He was stuck under the barbell while performing the exercise and had to slide the weight to one side to get out.
Bodybuilder Charles Griffen escaped a potentially serious chest injury while performing dumbbell bench presses three months ago. In the end, he suffered a torn pec and was sidelined for four to six weeks in recovery.
Deaths in bodybuilding have been all too common lately. Just in the span of a few months, three athletes have turned up dead. First, popular YouTube streamer Jo Lindner died at 30 years old. Then, Catalin Stefanescu passed away at 30 following a confusing boating trip where he drowned in a shallow river. Then, the community grieved the loss of prolific 2000s bodybuilder Gustavo Badell.
RELATED: Jay Cutler Talks About Competing vs Gustavo Badell & Longevity: “All My Markers Are Good”
No matter how confident you may feel lifting on your own, it’s always a smart idea to have a spotter assist you when lifting heavy. Our prayers and condolences go out to the family and friends of Justyn Vicky.
Published: 20 July, 2023 | 5:24 PM EDT
Mitchell Hooper Shares Intense Blood Flow Restriction Workout for Strength
Canadian strongman Mitchell Hooper has quickly made a name for himself as one of the strongest athletes on the planet despite being in only his second year of competing. While a lot of factors helped him reach this point, in a recent video uploaded on his YouTube channel, Hooper shared some tips and an intense workout using blood flow restriction to boost strength.
Mitchell Hooper emerged as one of the fastest-growing strongman competitors last year and quickly claimed his place among the best. He got the opportunity to participate in the 2022 World’s Strongest Man after Rauno Heinla withdrew from the contest. Hooper proved his potential by dominating the qualifying stages of the event, beating the likes of iconic Strongman Brian Shaw in the process.
Following a strong debut, Hooper scored back-to-back bronze medals at the 2022 Shaw Classic and Rogue Invitational. Then, he made his way to the 2022 Giants Live World Tour Finals and placed on top of the podium. His next outing saw him secure the 2023 Arnold Strongman Classic title just a few months ago.
Hooper earned the biggest win of his career against a stacked lineup at the 2023 World’s Strongest Man three months ago. He turned in an impressive performance and defeated former champions Shaw, Novikov, and Tom Stoltman. The 27-year-old then called for the development of a comprehensive ruleset for the athletes after winning the 2023 WSM. He recalled his experience and identified problems he faced given the ambiguity in the show’s guidelines.
Hooper offered his ‘non-negotiable’ supplements and opened up on using alcohol and sugar for recovery two months ago. He encouraged his fans to add creatine and protein supplements.
Mitchell Hooper crushed a challenging endurance workout where he performed a 465-pound squat for 20 reps around two months ago. He followed up by breaking bodybuilding veteran Tom Platz’s 1992 legendary squat record. Platz set the bar high at 23 reps but Hooper managed to squeeze out 24 reps to get ahead of the original record. He followed up by challenging himself to strongman legend Eddie Hall’s notorious ‘Death by Deadlift’ set.
Hooper gave fans a look into his supplement stack last month. Along with the supplements, he detailed the protein shake he consumes for gaining muscle and the pre-workout slushy that gets him energized for training.
Mitchell Hooper Shares Intense Blood Flow Restriction Workout for Strength
In a recent YouTube video, Mitchell Hooper explained the benefits of using blood flow restriction training for muscle endurance.
“It’s simply restricting how much blood can get out,” said Hooper. “It’s not saying no blood out because no blood out means that your arm will literally start to explode but it means limiting how much can get out, meaning that we are going to start starving our muscles of oxygen. Why would we want to do that? Every time we put a stimulus into the body, we agree going to get a response. In this case, the response to starving the muscle, is going to be the adaptation to improved capacity in the absence of oxygen.
“We are going to increase the number of oxidative enzymes pulling the oxygen from the bloodstream into the muscle. A great way to work with the cuffs is you could have your session finish, as a finisher if you will, and you have up regulated enzymes for the next time you go do a session. You’re going to be capable of more thanks to the up regulation of those enzymes.”
He suggested using a Saga arm cuff in order to restrict blood flow to the muscles.
Moreover, Hooper laid out an intense blood flow restriction workout for building strength.
“First and foremost, I would never use these on a set below five. Anything heavy, these are not going to be appropriate. But these are going to be very good for building muscular endurance so I would do this towards the end of a session when I’m doing higher volume accessory work. These are also very useful to get a stimulus from the muscle with lower weight. This is a way to handle more volume with lower neural fatigue and handle more volume if you’re recovering from injury. So, something I would do to build a little bit of muscular endurance and capacity or into a competition where we had high volumes of, say an overhead press, is I would set up a little circuit with lighter weights to get a stimulus local to my arms.”
“We’ve got two 50-pound dumbbells and two 25-lb dumbbells. I’m going to do a set of 15 bench press, set of 15 curls, set of 15 skull crushers. I’m going to repeat that three times and take a 30 second rest between each round. Without these guys on, this would be absolutely no problem for me, it wouldn’t even qualify as a workout.”
Hooper’s blood flow restriction workout:
Flat Bench Dumbbell Press
Standing Dumbbell Curl
Skull Crushers
*Perform 15 reps of each and repeat for 3 sets with 30 seconds of rest in between rounds.
Blood flow restriction exercise is a great option for folks who may not be able to do high-intensity workouts or prefer a different approach. It’s a safe way to enhance muscle strength, power, and function, while also boosting aerobic endurance
Mitchell Hooper provided fans with a look into his day about three weeks ago. There he revealed his regular training and diet regimens, as well as how he balances out his workouts with his work. He opened up about his mental health challenges and suicidal thoughts days later on a podcast with Flex Lewis.
Hooper recorded a huge 463-lb bench press PR for three reps while in prep for the upcoming 2023 Shaw Classic last week. Then, he joined forces with seven-time Men’s 212 champion, Flex Lewis, for a grueling shoulder workout.
Based on the latest update, it’s clear Hooper utilizes a range of training methods to stay ahead of the game and fans will be excited to see him perform at the Shaw Classic later this year.
You can watch the full video below.
Published: 20 July, 2023 | 4:01 PM EDT
Chris Bumstead Teams Up With Iain Valliere For A ‘Big Boi’ Shoulder Workout
Chris Bumstead teamed up with longtime friend and former head coach Iain Valliere for a ‘big boi’ shoulder and arms workout.
Bumstead is the finest active professional bodybuilder to come from Canada. He is the face of IFBB Pro League’s Classic Physique division and has helped put it on the must watch list of bodybuilding fans. Since dethroning former champion Breon Ansley at the 2019 Olympia, Chris Bumstead has remained the Classic Physique Olympia champion by successfully defending the title at the 2020, 2021 and 2022 Olympia.
He has pushed through some adverse situations like injuries and coaching changes to achieve this success. CBum was trained by fellow Canadian bodybuilder and longtime friend Iain Valliere for the majority of his bodybuilding career and achieved greatness under the latter’s tutelage. However, the duo decided to end the coach-client relationship before 2022 Olympia for Valliere to be able to focus on his own career.
Bumstead appointed Hany Rambod as the head coach after Valliere’s departure and still managed to secure the third successful defense of his Classic Physique Olympia title at the 2022 Olympia. He is now looking forward to winning a few more Olympia titles before calling it a career.
Meanwhile, Iain Valliere is also a top Men’s Open contender from Canada. After starting out the 2022 competitive season with a dominant win at the 2022 Vancouver Pro, he wrapped it up with a 11th place finish at the 2022 Olympia. Valliere worked hard after the show to bring his best version to the stage and qualify for the 2023 Olympia. After a closely-contested battle against Hassan Mostafa at the 2023 Toronto Pro Supershow, Iain Valliere earned the victory and direct qualification to the 2023 Olympia. He now aims to bring best triceps to the Olympia stage.
Chris Bumstead and Iain Valliere push through a shoulder workout
Chris Bumstead and Iain Valliere recently teamed up for an intense shoulders and arms workout as a part of their off-season training routine. The workout included several free weight and machine exercises and the duo ensured to get the most out of their training. So without further delay, let’s check out how the former client and coach stimulated their muscles for off-season growth.
Cable Lateral Raises
The duo started the training session with cable lateral raises to work the lateral deltoid muscles and also to warm up the shoulder joint. Using a cable machine keeps the muscles under tension throughout the range of motion. Also, this helps with sufficient warming up of the muscles at the very beginning of the session. The duo performed a few sets of this isolation exercise to set the tone for the rest of the workout.
Seated Shoulder Press
This served as the first heavy compound exercise of the training session. CBum and Valliere performed seated shoulder press on a plate-loaded machine next to primarily target the anterior deltoid muscles. However, this compound exercise also targets the upper pecs and triceps as well, resulting in overall upper body strength and muscle gain.
After doing away with some heavy sets of the exercise, the former coach-client duo turned up the heat with a superset.
Superset – Seated Dumbbell Lateral Raises and Reverse Pec Deck Flyes
Supersets are a great way to work different muscle groups simultaneously. Additionally, they reduce the overall workout time. Bumstead and Valliere next took to this superset that included lateral and posterior delt-specific exercises.
Seated dumbbell lateral raise is an isolation exercise that targets the lateral deltoid muscles. It is essential for achieving a broad shouldered look that caps the upper body neatly. Doing the exercise from a seated position eliminates the role of stabilizing muscles. Therefore seated lateral raises help focus more on the lateral delts.
The duo superset lateral raises with reverse pec deck flyes. This exercise helps isolate the posterior deltoid muscles. It is a small muscle group on the rear side and extremely difficult to isolate with most other shoulder exercises.
Valliere and Bumstead performed all the sets within this superset at a fast pace. They kept the aerobic intensity of the workout high and jumped into another shoulder exercise next.
Standing Barbell Overhead Press
Barbell overhead press is an excellent compound movement that can yield muscle and strength gain. Although anterior deltoid is the primary target muscle of the exercise, it also engages the clavicular head of the pectoralis major muscles, triceps, serratus anterior, and triceps during various phases.
Bumstead and his former coach annihilated a few solid sets of overhead press using a barbell and took to a tricep exercise next.
EZ Bar Skull Crushers
Most gym-goers are creative about choosing biceps, chest or back exercises. However, they stick to basic movements like pushdowns or overhead extensions when it comes to triceps. Skull crushers work the triceps through a wide range of motion and stimulate all three tricep heads.
Valliere and Bumstead annihilated some good sets of skull crushers using an EZ bar next to work the triceps and moved on to the next exercise.
Standing Dumbbell Curls
The duo next took to the standard dumbbell curls to stimulate the biceps further. Before moving further, they got a few sets of the exercise under their belts.
Triceps Dips
This bodyweight compound exercise served as the final triceps movement of the day. Triceps dips work all three triceps heads effectively. Additionally, they engage the pectoralis major, anterior deltoid, and latissimus dorsi muscles to a great extent. As a result, they are an effective strength and muscle builder for the entire upper body.
The training partners pushed through a few sets of triceps dips to absolute failure before taking up the finisher of the day.
Machine Preacher Curls
Preacher curls are probably the most efficacious way to stimulate the biceps. Also known as Scott curls, it is a great way to engage brachialis and brachioradialis as the secondary muscles. Performing this movement on a machine means keeping the muscles under tension for a longer duration. As a result, it gives greater hypertrophy benefits.
Bumstead and Valliere wrapped up the training session with a few sets of preacher curls to add the last bit of stimulus to the biceps.
Overall, the workout included:
Chris Bumstead and Iain Valliere are not training together officially. However, the duo pledged their support for each other while ending their coach-client relationship last year. If they continue to push each other, the Canadians can definitely elevate their careers to even taller heights.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 20 July, 2023 | 2:04 PM EDT