Tag: nEWS
Mike O’Hearn Reveals Crucial Mistake Lifters Make on Bench: ‘Take It Serious & Get Aggressive’
Known for his incredible power and strength, Mike O’Hearn has acquired a wealth of exercise knowledge by attending the gym for decades. In his latest offering to fans, O’Hearn highlighted that a lack of aggression can prevent lifers from making meaningful gains from bench press movements.
“So, the only problem here that I saw him lift and he was so… he was walking into the lift like he walked into your house. There was no fight in him, going, ‘Hey I need to set myself up take this and push myself.’ And there’s a different mode, you’re not the same person when you’re lifting as you are out shopping for groceries,” O’Hearn explained.
For well over three decades, O’Hearn has been a titan of fitness. In addition to winning the prestigious Mr. Universe bodybuilding show, O’Hearn has showcased his youthful shredded physique for years in magazines, films, and on his YouTube channel. He’s also tested his strength in other avenues like powerlifting, arm-wrestling, and strongman.
Historically, bench press exercises have come with considerable risk. Bodybuilder Ryan Crowley found this out the hard way. Despite being spotted by powerlifting star Larry Wheels, Crowley still sustained a serious pec tear after a failed bench press attempt.
And it’s not just bodybuilders who have injured themselves bench pressing. Recently, strongman legend Hafthor Bjornsson announced his foray back into powerlifting. However, his ambitions were dashed temporarily after he sustained a painful pec tear while attempting to bench press 556.7 pounds.
Since the accident, he’s been open about the recovery process and has received successful surgery to repair the damage. Thor also joined O’Hearn for a special Tom-Platz-style training session designed to strengthen ligaments in the legs. And given the danger of bench exercises, O’Hearn thought it was best to underline the biggest mistake made by lifters.
Mike O’Hearn Talks Bench Exercises, Says to Take Them Serious or ‘You’re Going to Get Hurt Someday’
According to O’Hearn, bench movements, and big lifts require aggression. He believes those who lift casually will end up injuring themselves.
“There’s got to be some kind of attitude in an attempt of aggression to frequently lift the weight. If it’s not, if you’re just phoning it in and just going, ‘Oh it’s the same as buying milk.’ Not only are you not going to get any benefit, but you’re also going to get hurt someday,” Mike O’Hearn explained.
His biggest piece of advice was to ‘take it serious, get underneath the bar, and get aggressive’ when tackling a big lift.
“Take it serious, get underneath the bar and get aggressive. It might not be somebody else’s 700 but it’s heavy for you and your attitude should represent that. It is a fight. If you go down in a slow motion but controlled where you were like, ‘Oh let me just try to get it down and up as fast as I can.’ If you took yourself out and go, ‘I’m going to lose this battle no matter what,’ instead of ‘I’m going to freakin fight for this thing.’ Control it, bring it down in a slow controlled and press up.”
What sets O’Hearn apart is his endurance, strength, and longevity. At 54 years old, he maintains an incredible build and routinely challenges himself inside the gym. Mike also collaborates with other fitness stars such as Joseph Baena, Arnold Schwarzenegger‘s son. O’Hearn has offered Baena insight with several training sessions, which are typically designed for wellness and living longer.
In another recent demonstration, O’Hearn offered fans a Kai Greene-inspired mind-muscle connection back training session. The back can be difficult to activate properly due to its complexity, but O’Hearn emphasized that it’s essential to longevity.
If anyone is qualified to speak on chest exercises, it’s Mike O’Hearn. Throughout the years, he’s shown off impressive feats of strength and impressive upper body development. While taking part in a brutal arms workout, Mike close-grip bench pressed 385 pounds for 10 reps.
Figuring out bench mistakes has become a popular subject in fitness given the prevalence of injuries. Whether the problem is half reps, elbow flare, bouncing the barbell, or not retracting the shoulder blades, O’Hearn is confident he has the solution.
RELATED: Nick Best Reveals How a Bench Press Injury Saved His Life from Cancer
O’Hearn likens bench pressing to a fight and believes one’s attitude should represent that during a lift. In light of his recent tip, he hopes to make the movement safer for anyone who is dedicated to building the chest.
Watch the full video from the Mike O’Hearn YouTube channel below:
Published: 28 June, 2023 | 10:52 PM EDT
Arnold Schwarzenegger Looks Back on Famous Munich, Germany Photo in Posing Trunks
Arnold Schwarzenegger always understood the business of promotion involved in building his brand. Having cemented his legacy in bodybuilding with seven Mr. Olympia titles, Schwarzenegger didn’t stop there. He became the governor of California and continues to give back as a philanthropist and successful actor. In his latest undertaking, Schwarzenegger appeared on the Reddit YouTube channel to discuss his charity efforts and the story behind his famous Munich, Germany photo in posing trunks.
The epitome of the American Dream, Schwarzenegger captivated large audiences en route to becoming a star. As a bodybuilder, he presented a thin waist, massive chest, and popping biceps. His completeness and seamless posing transitions saw him win several prestigious contests. However, when he retired from the sport in 1980, no one predicted the fame he would demand in the years to come.
Schwarzenegger dove head-first into the entertainment industry and made bodybuilding a more popular sport. He starred in the hit American docudrama Pumping Iron and later commanded lead roles in the ultra-successful Terminator movie franchise.
While he’s gotten a little older, Schwarzenegger’s love for fitness and exercise has only grown. He hosts the annual Arnold Sports Festival and keeps fans up to date on his health with a newsletter called Arnold’s Pump Club.
Arnold Schwarzenegger Gives Reason for Popular Munich, Germany Photo in Freezing Cold
According to Arnold, he sprinted in posing trunks in Munich to advertise for his local gym in 1967.
“I was always into marketing and publicity and the gym business was very competitive in Munich. I walked around with my posing trunks at the construction site in freezing cold weather and it created such a sensation and people thought I was totally crazy. They called journalists and photographers that came for pictures, all of a sudden we had an influx of members so the whole thing worked very very well.”
After reflecting on the iconic construction running photo, Schwarzenegger looked back on donating 25 small homes to U.S. military veterans in California.
“In November I was asking them to build those homes, they wanted to see how long it would really take. It literally took less than a month and we built 25 homes and how happy those veterans were when we gave them those homes when they said it was impossible and it would take years and years and years. I don’t have much patience for this stuff.”
In another show of philanthropy, Schwarzenegger reflected on acquiring 1,000,000 masks during the COVID-19 pandemic.
“When we had the Coronavirus and there was the big breakout and everyone looked around and said, ‘Oh my God we have no masks!’ I could find them. It sounded to me so ridiculous not to be prepared for a pandemic. I got in touch with Flexport I said to them, ‘Hey can you help me find masks? Somewhere in the world?’ Then a few celebrities and other wealthy people came together and bought millions and millions of masks, if there is a will there is a way,” Schwarzenegger shared.
Given how far Arnold has come since his humble beginnings, he always gives credit to his roots. In his successful Netflix series Arnold, the bodybuilding legend revealed a ‘personal mecca of weightlifting’ that helped shape him as a young athlete in Austria. He said he quickly became addicted to the process of working out and the results that would follow.
As a 75-year-old legend of the sport, Schwarzenegger has been candid about his physique. He admits he was once the best-built man and struggles to accept his body today. Nevertheless, that hasn’t deterred him from regular training sessions, which he says have helped him stay happy, healthy, and strong.
With longevity a top priority, Schwarzenegger offers many of the techniques and strategies he uses to measure his health. Recently, the seven-time Mr. Olympia revealed a grip test and circuit workout designed to promote longevity.
Schwarzenegger’s photo goes down in history as one of the most unique, alongside fellow legend Lee Haney’s traffic stop picture after he won his first Mr. Olympia title.
RELATED: Bodybuilding Legend Arnold Schwarzenegger Charging $150K For Charity Personal Training Sessions
Watch the full video below from the Reddit YouTube channel:
Published: 28 June, 2023 | 9:20 PM EDT
Urs Kalecinski Talks Body Fat w/ Greg Doucette, Must Lose 26 Lbs for 2023 Olympia
German bodybuilder Urs Kalecinski has emerged as one of the most promising talents in the Classic Physique division ruled by Chris Bumstead in the last few years. He was last seen in action at the 2023 Arnold Classic three months ago. In a recent YouTube video on his channel, Kalecinski teamed up with bodybuilding coach Greg Doucette to check his body fat levels and found out he would need to lose a minimum of 26 pounds of muscle mass to make weight for the 2023 Classic Physique Olympia competition.
Rising Classic Physique sensation Urs Kalecinski blew up on the scene courtesy of his refined muscle mass, size, detail, and symmetry in 2021. He narrowly missed out on the top prize to Mike Sommerfeld at the 2021 Xtreme Bodybuilding & Fitness Pro. He rebounded with a commanding victory at the 2021 Tampa Pro and finished his rookie season with a fourth-place finish at the Mr. Olympia show.
Kalecinski kicked off last year with a bronze medal at the 2022 Arnold Sports Festival. He scored a dominant win at the Boston Pro en route to 2022 Mr. Olympia. Last Nov., Kalecinski opened up on his plans to challenge four-time Classic Physique Olympia champion Chris Bumstead with aesthetics and perfect proportions. He teamed up with bodybuilding legend Jay Cutler for a heavy shoulder and arm workout to get ready for the event.
Although the two are friends, Kalecinski admitted his rivalry with Cbum was real and that they considered each other enemies on stage. In the end, he established his place in the mix of title contention with a third-place finish at the 2022 Mr. Olympia behind runner-up Ramon Rocha Queiroz and four-time Classic Physique king, Chris Bumstead.
Following the outcome, Kalecinski set his sights on the 2023 Arnold Classic, where his goal was to defeat Ramon Dino. Despite falling sick to food poisoning five days before the showdown, Kalecinski turned in an impressive performance and placed second to Dino three months ago. Kalecinski teamed up with Bumstead for a muscle-building arms workout two days after the event. Then, he enlisted the help of Open legend Cutler for a brutal back workout.
Urs Kalecinski Needs to Lose a Minimum of 26 lbs of Muscle to Make Weight for 2023 Classic Physique Olympia
During the recent YouTube video, Urs Kalecinski revealed he weighs 275 pounds at 10.3 percent body fat. Considering his size, Urs would need to lose at least 26 pounds of muscle mass to make the Classic Physique weight limit for the 2023 Mr. Olympia.
“I can’t believe that this is Classic. This is ridiculous. I don’t understand how you’re not in Men’s Open,” said Doucette.
Urs Kalecinski expressed his excitement to face Ramon Dino in another battle at the 2023 Mr. Olympia last week. He declared his ambitions to seek redemption and revealed he’d cut down to 1,800 calories to prepare for the contest.
While Kalecinski is certainly going full-throttle in the off-season, it remains to be seen how he’d fare against top talent in the Men’s Open. Nevertheless, fans look forward to seeing him cut weight and make a play for Bumstead’s title.
RELATED: Urs Kalecinski and Terrence Ruffin Join ‘Hypertrophy Coach’ For Brutal Push Workout and Posing Routine
You can watch the full video below.
Published: 28 June, 2023 | 7:19 PM EDT
Nick Walker Gets Pushback on Transformation: ‘Look How Much HGH Has Enlarged His Organs’
American bodybuilder Nick Walker has quickly become one of the top Men’s Open contenders in the running for the coveted Mr. Olympia title. While he’s known for his freakish muscle mass and size, there was a time when he did not look this huge. In a recent Instagram post, Walker got pushback from fans on his insane body transformation photo.
Nick Walker first rose to prominence for his immense muscle mass, size, and conditioning after he dominated the competition at the 2021 New York Pro. He followed up with another commanding victory at the 2021 Arnold Sports Festival before concluding the season with an impressive fifth-place finish in his Mr. Olympia debut.
Following the result, Walker worked hard in the off-season and exhibited a significantly improved package at the 2022 Mr. Olympia, where he took bronze. He was last seen in action at the 2023 Arnold Classic three months ago. He turned in a stellar performance but fell short to Samson Dauda for the top prize.
Walker tipped the scales at 280 pounds and detailed his mindset for different phases of contest prep last month. While he did not report significant changes in his diet, he started implementing a more serious supplement stack. Then, he opened up on the changes in his training after taking silver in his last outing. He encouraged his fans to focus on being consistent with diet and training instead of relying on steroids for improvements in the gym.
Olympia judge Terrick El Guindy is confident Walker is destined for the Mr. Olympia title. He called on Walker to enhance his quad muscles to the level of bodybuilding veteran Branch Warren to better his chances of winning the coveted Sandow trophy.
‘The Mutant’ gave fans a look into the supplements and the shake he utilizes in the morning to improve digestion weeks ago. He issued an inspirational post boasting his huge legs crediting high-intensity training for the positive changes in his physique as well.
Nick Walker smashed a heavy push-day workout and cautioned his fans against reaching muscle failure in training. He also revealed that his intention is to shed weight and downsize after hanging up his posing trunks last week.
Nick Walker Gets Pushback on Insane Body Transformation Snap
In a recent Instagram post, Nick Walker faced backlash from the fans on a body transformation photo he shared which highlighted the stark differences in his now-muscle-bound physique.
“Never stop believing. Never let anyone tell you that you can’t do something, stay focus, rid of all distraction that’s hindering your performance, hindering your mindset,” captioned Walker. “Put yourself first always, shine brighter then you ever thought you could.”
“Bro took 6g of creatine instead of 5,” commented one.
“Another dude on steroids acting like everyone can achieve this naturally. The delusion is real,” wrote another.
A user responded, “Bro changed his DNA.”
“Haters will say he’s not natty”
“on the right side i see a healthy young man on the left side i see a basically seriously ill man whose organs injected with drugs will probably cost him his young life at some point… the parallels to dallas mc carver are amazing. I wish the best !!!”
“When people say ‘It’s not drugs, it’s genetics. These guys would be the best built men even without steroids” I always think of pics like this”
“Look how much the hGH has enlarged his organs. Pelomboism.”
Nick Walker joined forces with online fitness sensation Tristyn Lee and Jared Feather for a brutal back workout days ago. He offered some of his best tips on optimizing volume training based on his years of experience.
RELATED: Bodybuilder Matthew Greggo Inspires with Epic 10-Year Body Transformation
His transformation shows just how far Walker has come as a competitor. He will aim to secure his first Mr. Olympia title in Nov. where he will face the reigning champion Hadi Choopan and Derek Lunsford, the only two men to place above him last year.
Published: 28 June, 2023 | 4:42 PM EDT
Hybrid Athlete Fergus Crawley Smashes 500-lb Deadlift & 5Km Run in Under 20 Mins
Hybrid athlete Fergus Crawley made a name for himself with his insane feats of strength and endurance, pushing beyond the boundaries of typical capabilities. Not only can he lift heavy weights, but he also combines them with challenging cardio workouts. In a recent post made on Instagram, Crawley smashed a huge 500-pound deadlift and ran 5 kilometers in less than 20 minutes.
Most fitness enthusiasts find inspiration from their favorite athletes and eventually decide to pursue an area of their interest whether it be strength, cardio, endurance, or bodybuilding. Former US Navy Seal David Goggins carved out his own space in the fitness community with his ironclad mind and crazy achievements in long-distance running. His friend Cameron Hanes is another popular figure known for his intense training methods, long-distance running, and bowhunting activities.
Scottish athlete Fergus Crawley falls under a similar category of high-performing individuals. He started out as a powerlifter with impressive wins on the regional circuit, including at the 2015 World Championships and 2016 European Championships. He decided to move on from professional competition and became a hybrid athlete to test his limits. He stands as one of only two men to have performed 500-lb squats and completed a sub-5-minute-mile on the same day.
In July 2020, Crawley challenged himself to the brutal task of running a mile in under five minutes, squatting 501 pounds, and running a marathon in a single day. He started off with the squat and later recorded a 43.9km (27.28 miles) run in five hours.
Crawley took on the insane 1200Twelve Challenge, where he lifted over 1,200 pounds combined on all three powerlifting lifts and completed The Outlaw Ironman Triathlon in under 12 hours in July 2021.
Hybrid Athlete Fergus Crawley Smashes 500-lb Deadlift & 5Km Run in Under 20 Mins
In a recent Instagram post, Fergus Crawley crushed a 500-pound deadlift and ran five kilometers in under 20 minutes.
“500lbs Deadlift + 5km: under 20 mins,” he wrote. “For those that’ll ask: I’m 181cm tall, and weigh 93.5kg.”
Fans shared their reactions to his unreal feat in the comments.
“You should do a thousand pound deadlift and run a sub 3hr marathon next,” commented a user.
“This is wildly impressive! People who haven’t lifted that much or ran that pace have no idea how hard this is! Great work!” wrote another.
“Damn, that’s impressive.”
“Jheeze. Inspo right there”
“THE HYBRID ?”
“What a fucking animal”
“Gotta step my game up.”
With fitness a number one priority for many right now, running has become a go-to activity. However, some social media personalities bite off more than they can chew. This was the case for YouTuber Tom Morley who attempted to run a 5K for 30 days straight. Unfortunately, on day 22, he broke his leg and had to suspend the challenge. He reported losing nine pounds as a result of the change in lifestyle.
RELATED: Fasted Running Explained: Benefits and Precautions
Fergus Crawley added another tremendous achievement to his already stacked record book. His latest offering will inspire many fans to work out and improve their fitness game.
Published: 28 June, 2023 | 3:55 PM EDT
Eddie Hall Tackles Olympic Lifting and Faces a Brutal Challenge
Even though all strength sports revolve around the same principle, they differ substantially in terms of technique. So, Strongman and Olympic Weightlifting are not interchangeable, despite the fact that the goal is to lift extremely heavy weights in both sports. Eddie Hall is the living proof of this, as the 2016 WSM champion definitely does not lack strength, but he still found himself in quite a predicament when he tried Olympic Weightlifting for the first time.
Eddie Hall recently partnered up with a professional Strongwoman, Chloe Brennan, who has some experience in weightlifting. So, her task was to introduce Hall to the basics of the sport and see how well he could perform. Hall recorded the whole process and posted it on his YouTube channel on June 25th. It displayed him attempting both the Snatch and Clean & Jerk events.
Related: Eddie Hall Shows Off Abs at 385 Lbs in Latest Physique Update: ‘The Cut Starts in 8 Weeks’
Eddie Hall’s First Time Doing Olympic Weightlifting
The first event in which Eddie Hall had to test his skills was the snatch, but he first had to learn some basic movements since Olympic Weightlifting relies on proper technique and explosive power.
To get used to the movement, Eddie Hall first stretched, after which he performed some overhead squats and hip snatches.
“It’s harder than it looks (the overhead squats)… It is very hard.”
After finding out that Chloe Brennan’s PR on the snatch was 60 kilograms (132 pounds), Eddie Hall set his sights on lifting at least that much weight. He ended up snatching 80 kilograms (176 pounds) with a decent technique, but revealed how difficult it is.
“I’m just feeling my shoulder there, envisioning dislocating the shoulder. I just don’t want that in my life today.”
For reference, Lasha Talakhadze holds the World Record in the Snatch event, which stands at 225 kilograms (496 pounds). Upon finding out about this, Eddie Hall was visibly impressed by Lasha’s lift.
“I’d be lucky to deadlift 225 kilograms (496 pounds) right now, let alone get it above my head.”
Surprisingly, Eddie Hall encountered more trouble in the Clean & Jerk due to mobility. Eddie could not properly grasp the barbell in a front squat position due to his stiffness.
“That is why I do the strict press, just to avoid this nonsense.”
It quickly became apparent that Eddie Hall was unable to perform a front squat with the correct form needed for this event. So, he decided to skip practicing the Clean portion of the exercise and focus solely on the Jerk.
The Jerk practice started off poorly for Eddie, but he quickly got on track and nailed the movement.
“It’s safe to say, It’s not for me… Not successful, but the snatch was alright… I can appreciate that (Snatch), but the Clean & Jerk, I think I can work on that for a very long time and not go anywhere.”
Watch the video here:
Related: Strongman Eddie Hall Shows Off ‘Round Pecs’ in Recent Bodybuilding Update
It is not surprising that Eddie Hall was more comfortable with the snatch since he already has experience with a similar movement. In fact, he holds the World Record for the fastest time to lift 30 repetitions of a 60-kilogram (132-pound) barbell from floor to overhead. To set this record, Hall utilized a motion similar to Snatches, but he used his strength to achieve it instead of the proper technique.
Eddie Hall obviously enjoys venturing out into different sports, as this Olympic Weightlifting training session is just a one-off from his Bodybuilding training. Despite being a former Strongman, Eddie Hall plans to compete in a bodybuilding competition in 2024. So, he will continue preparing for his debut with his usual training sessions and leave Olympic Weightlifting behind.
Published: 28 June, 2023 | 12:39 PM EDT
2023 Mr. Olympia Contender Samson Dauda Shares Full Day of Eating in Off-Season
Samson Dauda, one of the leading frontrunners headed to 2023 Mr. Olympia, is giving fans a taste of his off-season diet. In a recent YouTube video, Dauda revealed the six meals he consumes daily in order to maintain a monstrous weight of over 320 pounds.
“This is a normal basic day at home with training and everything with it. So, it’s boring but this is what a typical day of my life looks like trying to improve my physique and prepare for the Olympia. Right now, we’re in the middle of the off-season so we get to see the meals I’m having. We get to see what a normal day at home looks like for me,” Samson Dauda shared.
Dauda’s IFBB Pro League career kicked off quickly but 2022 saw him break into the upper echelons of the Open class. He finished fourth at the Arnold Classic and Boston Pro contests. When he made it to the Olympia stage, Dauda shined. In his debut, he secured a sixth-place finish and during prejudging, gave then-reigning Mr. Olympia, Mamdouh “Big Ramy” Elssbiay, a true run for his money.
Sailing into 2023 with considerable momentum, Samson Duada bet on himself and entered the Arnold Classic in March. At the event, he faced a number of formidable opponents, such as Akim Williams, reigning two-time 212 Olympia Shaun Clarida, Big Ramy, Andrew Jacked, and Nick Walker. Dauda cemented himself as an Arnold Classic champion in the end, which stamped his ticket to this year’s Olympia contest.
Led by bodybuilding coach Milos Sarcev, Dauda will attempt to take the title from Hadi Choopan on November 4. Dauda, confident in his chances, has taken to interviews and mentioned that growing his back will be the only path to the Mr. Olympia title. In the tail-end of his 2023 off-season, Dauda is now updating fans on the meals he’s eating to fuel his Olympia campaign.
Check Out the 2023 Off-Season Diet Samson Dauda Is Using to Prepare for Mr. Olympia
You can find a breakdown of Samson Dauda’s typical off-season diet below. He added that he consumes seven meals occasionally by having two helpings of sushi.
Meal 1
150 grams of oats
Hosstile ISO [H1] 1 scoop
5 eggs
Meal 2
450 grams of sweet potato
200 grams of beef steak
To prioritize his time for training and other pursuits, Dauda prefers his meals to be pre-made for readiness.
“The reason why we prep our meals in bulk, this is quicker. So all I have to do is heat up and eat. The thing is, if I had to eat now, I would have to cut my time to do anything else to start preparing the steak or food earlier. It would only take time out of each day if I have to prepare every meal fresh. This way, five minutes, done.
And I can focus on eating and moving to something else. If you have to prepare each meal as you go, you won’t follow your meal plan, especially if you got to eat six meals a day. You end up drifting off because it’s just too much work each day. It takes up too much time. Having everything pre-prepared in bulk, and then all you have to do is pick out each time, it’s just insanely easier,” said Dauda.
Meal 3
350 grams of cooked pasta
180 grams of mince (ground) 5% beef
Post-Workout Shake
Hosstile ISO [H1] two scoops
Hosstile CDX two scoops
homemade Pineapple Parsinip juice
ginger
Meal 4
2 cups of rice (white)
250 grams of chicken breast
Meal 5
Nando’s Half chicken & chips & corn
Meal 6
“Normally, I’d have chicken and rice if I was in prep,” added Dauda.
In addition to his contest schedule, Dauda has kept busy in the off-season with guest posing appearances. Back in May, he stole the show with Olympia runner-up Derek Lunsford at the 2023 Pittsburgh Pro guest posing. Weeks later, they pushed each other in an ‘Olympia battle workout,’ led by bodybuilding veteran Chris Cormier.
Dauda has maintained impressive size during off-seasons. Similar to last year, Dauda continues to show off a ripped build weighing over 300 pounds. His latest guest posing at the USA Fit Pro saw him weigh in at a staggering 327 pounds.
The bodybuilding community has taken note of Dauda’s Mr. Olympia-winning potential. Athletes rep Bob Cicherillo recently named Duada and Derek Lunsford as Hadi Choopan’s top threats when they meet on stage later this year.
Given Dauda’s history of making improvements show-to-show, should he bring up his back, he could easily push into the podium as pointed out by head judge Steve Weinberger. Whether it’s nutrition or training, it’s clear Dauda plans on bringing his absolute best in Nov.
RELATED: Samson Dauda, Milos Sarcev Say Back Thickness Key to Defeating Hadi Choopan: ‘No Breaks from Training’
Watch the full video on the Samson Dauda YouTube channel below:
Published: 28 June, 2023 | 11:23 AM EDT
2023 Giants Live World Open Events Revealed — Introduction of Wrecking Ball Hold
The 2023 Giants Live World Open is set to be an exciting show of Strength, with the competition scheduled to take place on September 2nd in Cardiff, Wales. Being one of the major competitions of the season, the 2023 Giants Live World Open will be greeted with excitement, especially now as they have revealed what five events will make up the competition. This includes a brand new event, the Wrecking Ball Hold, which was never seen before in Cardiff.
The 2023 Giants Live World Open will feature 13 athletes, who will complete all five events, while an additional two athletes will take part in just the first event, the Max Deadlift. Although the Max Deadlift will be the main event, all other events will also take place on the same day. The athletes will have little chance to rest, but only the greatest competitors will prevail and fight for the title in the end.
2023 Giants Live World Open Events
Max Deadlift
Dumbbell Ladder
Wrecking Ball Hold
Load & Push
Castle Stones
Related: 2023 Official Strongman Games Events Revealed
Max Deadlift
The first event of the competition will be multi-purpose, as it will also serve as a separate competition of its own. All 15 athletes will perform the Max Deadlift, while many will attempt to set a new World Record as a part of the 2023 World Deadlift Championships. However, for the 13 athletes doing the full competition, the Max Deadlift will bring them points as all other events.
Dumbbell Ladder
The second event of the 2023 Giants Live World Open will be the Dumbbell Ladder, where the athletes will have to overhead press a series of progressively heavier dumbbells with only one hand. The weights of the dumbbells are not known yet, as more testing will take place to determine what is perfect.
Wrecking Ball Hold
The newest event in the 2023 Giants Live World Open repertoire is the Wrecking Ball Hold. The athletes will climb on a custom platform and grab a bar to which a chain will be attached. That chain will be fixated to a Wrecking Ball on the other end. So, the athletes will pull the bar to lift the Wrecking Ball and hold it in a locked out position for as long as possible.
Load & Push
For the penultimate event of the competition, the athletes will load several implements into a cartwheel and then push it for a given distance. Unfortunately, the details such as weight and distance are currently not available.
Castle Stones
Like in most cases, the Castle Stones will conclude the 2023 Giants Live World Open and reveal who the winner of the competition will be. A series of Stones will be presented to the athletes who will have to lift them onto their platforms. They will start by lifting the lightest stone to the highest platform. Following that, each stone will get heavier, while the platforms will reduce in height proportionally.
Related: Mateusz Kieliszkowski Withdraws From 2023 Shaw Classic; Gavin Bilton Makes His Debut
2023 Giants Live World Open & Deadlift World Championships Lineup
Note: Graham Hicks and Jamal Browner will exclusively participate in the deadlift event, while all the other athletes will compete in both the strongman and deadlift events.
Pavlo Nakonechnyy
Gavin Bilton
Luke Stoltman
Graham Hicks
Rauno Heinla
Adam Bishop
Jerry Pritchett
Konstantine Janashia
Oleksii Novikov
Evan Singleton
Ivan Makarov
Jamal Browner
Maxime Boudreault
Rob Kearney
Trey Mitchell
The stage is now set for the 2023 Giants Live World Open since both the lineup and events have been announced. However, there are still over two months left until the competition. So, the athletes have more than enough time to prepare for the events, especially now that the format of the competition has been revealed.
Published: 28 June, 2023 | 10:18 AM EDT
Michal Krizo Smashes A Punishing Back, Shoulders And Triceps Workout
Michal Krizo has turned down the training intensity just a little bit after emerging victorious at his most recent Pro show appearance. But he is still active and tackled a back, shoulder and triceps exercise in the gym.
It’s not an overstatement to say that Michal ‘Krizo’ Krizanek is the face of Slovakia’s bodybuilding community. The 33-year-old bodybuilder has established himself as a worthy competitor in the IFBB Pro League’s Men’s Open division. He now awaits his second opportunity to elevate into the top echelons or Olympia competitors.
Krizo made a name for himself in the IFBB Elite Pro League where he dominated with insane muscularity, sheer size and muscle definition. He eventually made the switch to NPC and kickstarted the Olympia campaign. After earning the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy in October, he made a quick turnaround and won the 2022 EVLS Prague Pro. The show was an Olympia Qualifier and Krizo got his first big opportunity to compete on the grandest stage of bodybuilding.
However, competing against the best is easier said than done. In spite of huge expectations, Krizo only managed to secure a twelfth-place finish at the 2022 Olympia. But the relatively inexperienced Krizo gained valuable experience and started the 2023 competitive season with an impressive win at the 2023 Empro Classic Spain Pro that took place from June 16-18 in Alicante, Spain.
He is now taking a break to let his body recover from the intense prep. However, the Slovak is active in the gym and does not want to lose touch with his craft.
Michal Krizo went through a back, shoulder and triceps training session in the gym and answered some interesting fans’ questions as he trained. So without further ado, let’s get to know more about Krizo through the summary of this workout and Q&A session.
Michal Krizo goes through a back, triceps and rear delt workout
Lat Pulldown
Lat pulldowns primarily target the latissimus dorsi, the large fan-shaped muscle in the back. Krizo started his training session with this movement and performed a few good sets to set the tone of the workout.
Bent Over Dumbbell Rows
If you want your back to grow, you have to row. While vertical pulls like lat pulldowns build a wide back, horizontal pulls/rows give it the thickness it needs. This results in the overall development of back muscles. Bent-over dumbbell rows work all the pulling muscles in the upper body and hence they should be a part of your back training schedule without a doubt. Krizo got some solid sets of this exercise under his belt and walked over to the seated rows machine.
Seated Cable Rows
Krizo took to this rowing movement next to work the upper posterior chain of muscles. Seated cable rows work latissimus dorsi, rhomboids, traps as well as spinal erectors, and contribute greatly to building upper body strength. Additionally, it is a potent way of improving upper body posture, especially in people that have slouched shoulders due to prolonged hours of desk/computer work.
The 33-year-old annihilated all the sets of this exercise to shift his focus on working the shoulders next.
Seated Dumbbell Rear Lateral Raises
Rear delts are a crucial muscle group for maintaining postural health, lifting posture as well as aesthetics. However, it is difficult to isolate it unless targeted with specific exercises. This could be the reason why posterior/rear delts often get neglected. Rear lateral raise is one of the best ways to isolate this muscle group. Krizo performed some good sets of this exercise and shifted his focus to working the triceps with the next couple of exercises.
Triceps Rope Pushdown
This isolation exercise served as the first tricep builder in the Slovak’s training routine. Rope pushdown is effective for building strength and muscle while working all three triceps heads. Krizo cranked out a few good sets of the exercise and carried on with his training session.
Seated Overhead Cable Triceps Extensions
The long head of the triceps is most active when the arms are overhand and the triceps are in the stretched position. Overhead tricep extension is an isolation movement that works the triceps from a stretched position and helps build size and strength.
There are many ways of performing this exercise but dumbbell and cable machine variations are the most common. Krizo capped his workout with the cable overhead triceps extensions. Cable machines keep the muscles under tension throughout the duration of the movement. Additionally, the cable moves along a fixed axis, which eliminates the need to control the weight. Together, these two factors contribute greatly to muscle hypertrophy. After pushing through some heavy sets of this exercise to add the last bit of stimulus to the muscles, Krizo wrapped up the training session.
Overall, the workout included:
Krizanek answers fan questions during the workout
Fans are often fascinated by the sheer size of bodybuilders and rightfully so. Open division competitors are some of the biggest human beings you would ever come across and a fan tried to address his curiosity by asking Krizo about his on-stage and off-season weight.
Krizo stated that he was actually 125 kg (275 lbs) during the 2022 Olympia and might have been 122 kg (269 lbs) at the time of recording the video. However, those are just estimates as the 33-year-old is not obsessed about maintaining a certain weight.
“I am only gonna tell you the estimates for both. Because I didn’t weigh myself because I compete the Open class. I don’t carry a scale with me. It’s useless for me.”
He further stated:
“We don’t know or aim for weight. It’s just about looking better, harder. Also, doesn’t even have to be much bigger. Just more quality.”
Krizo’s favorite cheat meal
A stringent diet that does not necessarily satisfy the taste buds is an inseparable aspect of bodybuilding and the one that’s probably most difficult to adhere to. However, it is equally important to indulge in your favorite food once in a while even if you’re Michal Krizo. But what does he like to eat the most? Here’s the answer:
“It changes all the time but I like rice pasta with quark, vanilla sugar and butter. And what else? This is my favorite,” Krizo answered a fan’s question.
But how often does the Slovakian bodybuilder indulge in his favorite cheat meals? Well, there isn’t a set pattern to it, at least in the off-season. Krizo eats cheat meals pretty much whenever he wants during the off-season.
“I don’t go 100 percent on the nutrition now (during off-season). But I try to eat around 70 percent clean.”
But competition prep is a different story as he restricts his favorite meals to Saturday and does not deviate from his diet for the rest of the week.
What are his thoughts on moving to the USA for training?
Krizo comes from a tiny nation in Eastern Europe. While most people from these and many other parts of the world would jump at an opportunity to migrate to the United States for the perceived benefits of it, Krizo thinks he has everything he needs in his motherland. So when he was asked by a fan if he would move to the USA, Krizo replied:
“Not yet. Not this year… I don’t see a reason (in the future either).”
Michal Krizo attributes improved conditioning to cardio and diet
Michal Krizo’s conditioning came under heavy scrutiny when he showed up for his first pro bodybuilding show – the 2022 EVLS Prague Pro. The Slovakian bodybuilder managed to grab a W at the show but had a lot of scope for improvement in that area. However, he showed up with great conditioning at the 2023 Empro Pro. A fan asked Krizo how much cardio did he do during the competition prep. Krizo replied:
“20 minutes cardio on a stationary bike. I wouldn’t do cardio when I trained legs. Plus, posing for half an hour every day in the evening after the workout, which is even more than doing cardio.”
Incorporating cardio really differentiated Krizo’s 2023 Empro Pro competition prep from his Olympia prep. He also made quite a few changes to his training routine and trained every body part at least twice a week. The results showed primarily in his back. Although he might have had the separation in the back muscles already, improved conditioning made it more visible on stage.
“Also very important was fixing my digestion. That was probably the main issue so that everything works the way it should. If the digestion isn’t good, then the physique won’t be either,” Krizo said while answering a question about the difference in his prep for 2022 Olympia vs 2023 Empro Pro.
What’s next for Krizo? Maintenance or bulk and cut?
Having earned the direct qualification to the 2023 Olympia, Krizo now has to utilize his time in a smart way to improve his standing and become a top contender. But fans wonder – how is he planning to approach the next few months – Whether he will be bulking or cutting? Whether he will just maintain the physique that he now has? Here’s Krizo’s answer:
“It’s off-season now. I’ll be resting until the end of July. Then I’ll jump into diet. I might try to gain a bit at the start, during, maybe the first month. But only quality and then hardcore diet all the way to the Olympia. Tow months of hardcore diet for sure.”
Krizo intends to work a lot on presentation and bring the best version of himself to the 2023 Olympia stage. It will be interesting to see how much ground he covers to go up against the top contenders of the division.
You can watch the full workout and Q&A video here, courtesy of Michal Krizo’s YouTube channel:
Published: 28 June, 2023 | 9:19 AM EDT
Derek Lunsford Destroys An Off-Season Leg Workout Before Demolishing a 3300-Calorie ‘Meal’
Derek Lunsford is keeping himself busy in the gym this off-season. The former 212 division champ will return to competition at the 2023 Olympia and he is putting in work to bring home the sandows trophy. However, he is also trying out new things and keeping life interesting. Recently, Lunsford went through a quad-dominant leg day workout in the gym and also challenged himself in a unique way to test his body’s limits.
After winning the 212 Olympia title at 2021 Olympia, Derek Lunsford was perceived as the next dominant force in the 212 division that has seen a long-reigning champion like Flex Lewis reign supreme for an unusually long period of time. However, Lunsford’s physique outgrew the weight class as was evident at the guest posing of the 2022 Pittsburg Pro.
The Olympia management accepted his request for a special invitation to compete in the Men’s Open division at the 2022 Olympia and he officially made a switch to the Men’s Open division. While most people knew that Lunsford had the potential to shake up the division, no one could gauge the impact he would make.
Lunsford ended up dominating the stage alongside Hadi Choopan and Nick Walker from prejudging to the finals and snatched a runner-up finish behind Mr. Olympia Hadi Choopan. He is now working hard to tighten the loose ends and bring home the Mr. Olympia trophy home. He has been active in the gym and has looked insanely muscular and stage ready in recent appearances.
In a recent video posted on Lunsford’s YouTube channel, he went through a leg workout in the gym and participated in a hotdog eating challenge against a pro. So let’s take a deep dive into Lunsford’s adventure and see if he won the challenge.
Derek Lunsford tackles a quad-dominant leg day in the gym
Lying Leg Curls
Derek Lunsford started the training session with lying leg curls. Even on a quad-dominant leg day, the former 212 Olympia champion prefers to get all the muscles like quads, hamstrings, and abductors warmed up nice and clean.
“Even though it’s a quad-dominant day, I still want to get a bit of blood in the hamstrings first. I really like to be able to warm up the hamstrings and the quads and sometimes the abductors too before I go into any bigger movements. I just think it’s good because you get all loosened up and feeling good in your body before you push the crazy weight and stuff like that,” Lunsford said.
Additionally, leg curls are a great exercise to warm up the knee joints which are crucial in performing most of the lower body movements. Lunsford performed a few sets of this isolation exercise and took to the next isolation movement.
Leg Extensions
Although they can be harsh on the knees if not done with proper technique and weight, nobody can deny that leg extensions are an excellent way to target the quadriceps. Lunsford got a few sets of this quad isolation exercise under his belt and took to the first heavy compound exercise of the day.
Belt Squats
This simple squat variation greatly reduces the stress on the back muscles. When a person performs regular barbell squats, the back muscles have to work really hard to maintain the upper body posture under the weight of the barbell and plates. However, switching the barbell squats with belt squats maximizes leg muscle engagement and significantly reduces the stress on the lower back.
Although belt squats are not a replacement exercise for barbell squats (unless a person cannot perform barbell squats due to medical reasons), they can be an excellent addition to the lower body training routine. Similar to other squat variations, belt squats target all the major muscles – quadriceps, hamstrings, glutes as well as calves.
Lunsford and team pushed through a few heavy sets of this exercise and took to the finisher of the day next.
Pendulum Squats
Lunsford and company packed up after performing this compound movement next. When it comes to developing functional strength, free weights might be the best option you have. However, machines can be every bit beneficial and then some for bodybuilders and yield amazing results in the long run.
Pendulum squats are another creative way of performing squats in a way that you can continue to work until your legs allow you to without necessarily worrying about your lower back, core, or glutes giving up. While it targets all the major muscle groups in the lower body, quads are the primary focus of pendulum squats. Lunsford and his training partners cranked out a few sets of pendulum squats. They called it a day in the gym following this exercise.
Overall, the workout consisted of:
Derek tries out a friendly hotdog eating contest
Lunsford’s friend and training partner for this workout, Bartley Weaver, is a competitive eater. He will participate in Nathan’s hotdog eating contest in a couple of weeks’ time. Derek, along with others, gave a shot at eating as many hotdogs as possible after finishing the leg training session.
All four men set out to fill their stomachs with hotdogs. After trying their level best, Derek Lunsford was able to down 11 hotdogs. On the other hand, Adam and Trevor were close behind with a count of 10 hotdogs each.
However, Bartley left the three men far behind and finished a whopping 42 hotdogs! Even the combined total of the other three men could not come close to Bartley Weaver’s total.
“I ate 11 hotdogs in 10 minutes and I’m stuffed. I don’t want to eat this last one. I’ll be honest. I wanted to finish 12, I really did but I was like, dude, this isn’t happening! Holy Crap!” Lunsford exclaimed after the time was up.
In total, Bartley gulped down 42 hotdogs and buns. The macronutrient intake of this crazy amount of food was:
Energy – 12,600 KCal
Carbohydrates – 1008 grams
Fats – 735 grams
Protein – 420 grams
Lunsford, who gulped down 11 hotdogs and buns, ended up consuming:
Energy – 3299.94 KCal
Carbohydrates – 263.99 grams
Fats – 192.49 grams
Protein – 109.99 grams
Bartley ended up gaining a whopping 13.5 lbs weight over those ten minutes and weighed 263.5 lbs. That’s some increase in 10 minutes!
Derek Lunsford is one of the favorites heading into the 2023 Olympia competition that will take place in November. He is working hard but if he beats Hadi Choopan and rising contenders like Samson Dauda and Nick Walker to it, he can sit alongside the handful of competitors that have achieved the feat of winning Mr. Olympia title.
You can watch the full workout video here, courtesy of Derek Lunsford’s personal YouTube channel:
Published: 28 June, 2023 | 12:16 AM EDT