Tag: nEWS
2x Natural Olympia Figure Champ Alondra Chatman Shares Meal Plan in Interview
In a Generation Iron interview, 2x PNBA Natural Olympia champ Alondra Chatman divulges her inspiration to join the INBA PNBA league, what her favorite exercises are, and how her nutrition looks.
The Generation Iron team received some insight from the 2x Professional Natural Bodybuilding Association (PNBA) Figure Natural Olympia champ Alondra Chatman. Chatman disclosed what led her to compete in the International Natural Bodybuilding Association (INBA)/PNBA league, her favorite workouts, and her in-season meal plan after some Q and A with us. Alondra Chatman is also a Hall of Fame Inductee and has a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. Read on to learn more about Alondra Chatman’s bodybuilding history, workouts, and meal plan.
Alondra Chatman Q and A (Meal Plan Included)
Q: What got you into bodybuilding, specifically natural bodybuilding?
A: “Growing up, I played many sports from elementary school through college. I didn’t actually start lifting until my freshman year of college under my volleyball coach and found I loved it. After graduating, I started personal training and eventually opened a gym.
I had a close friend who competed in figure and I was intrigued with the idea of pushing my body to a new level. My first show was with the INBA and I really appreciated that athletes were drug tested to level the playing field for those who choose not to use PEDs.”
Q: What are your favorite exercises?
A: “Barbell Squat: all the variations. I love pushing heavy weight and using differing foot positions to target the quads, glutes and hamstrings in different ways. RDL: I like both dumbbell and barbell Romanian Deadlifts to target hamstrings which are essential for properly balanced leg development. Cable Shoulder Raise: Lat Raise, Front Raise, Rear Delts, etc. I like to use the cables for a shoulder day finisher. The cables are great for isolating and fine tuning.”Q: How does your nutrition look in-season and off-season? A: “I keep my nutrition during prep the same for most of the season. I’ll make adjustments about 4 weeks out to make sure I’m lean and dry for the stage. I use Premier Research Labs for most of my supplements – multivitamins, BCAAs, digestive enzymes and So Lean & So Clean Plant-Bases Protein.
In Season nutrition:
Meal 1: 2/3 cup oatmeal, 2oz turkey
Meal 2: 4oz turkey, 4oz rice
Meal 3: 4oz turkey or white fish, 4oz potato or rice, 1 cup green veggies
Meal 4: 2 scoops protein in water, 1 whole fruit w/ 1tbsp flax seed
Meal 5: 4oz turkey or beef, 4oz potato or rice, 1 cup green veggies
May snack on carrots & hummus or beef jerky.
Off-season, I increase my calories and am flexible with my diet including more fruit and a few more treats – especially during the holidays. However, I don’t drink alcohol at all.”
Outside of Bodybuilding
Alondra Chatman has a personal training company, The Inner Athlete. She was nominated for the 2021 Award of Excellence by the San Leandro mayor. When Chatman isn’t training or coaching, she spends time at church, traveling, and watching flicks with her family.
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Samson Dauda Shares Current Weight Of 320 Pounds Ahead Of 2022 Olympia
Samson Dauda is a dark-horse candidate in Men’s Open this year.
The 2022 Olympia is about five months out but many competitors are right in the thick of their prep for the show. This includes Samson Dauda, who is looking to make an impact in Men’s Open by putting n some size this offseason. It seems as though he is doing just that at his current weight of 320 pounds.
Dauda has been quiet on Instagram but decided to show off his new and improved physique. In a recent physique update, he looks extremely shredded at his current weight, which is clearly a point of emphasis preparing for the biggest show of the year.
Samson Dauda took big steps forward in 2021 finishing in the top three at all shows he competed in. Dauda was the runner-up during the Arnold Classic UK and Romania Muscle Fest Pro. He also placed third at the Yamamoto Cup Pro. This gave him some momentum heading into 2022 once he earned his qualification to the Olympia.
The 2021 Olympia took place in October and Dauda wasted no time qualifying for the next year. He won the 2021 EVLS Prague Pro, which took place in November, punching his ticket to Las Vegas in December.
Samson Dauda Continues To Add Size
Samson Dauda has been working with Milos Sarcev and the improvements have been incredible to see. This is all in hopes of making a splash at the Olympia next to the best in the world.
Big Ramy has won two consecutive Olympia titles and there are many who believe he is destined for three in a row. Outside of Big Ramy, Brandon Curry and Hadi Choopan have been near the top of the list fighting for the Sandow Trophy.
Samson Dauda is looking to make an impression during his first Olympia competition. If his recent physique update is any indication, it is clear that he will bring his best physique yet to the stage when it matters the most.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
14-Year-Old Tyler Parker Is Top Football Recruit, Shows Off 414.4-Pound Deadlift
Tyler Parker remains one of the most interesting football recruits heading into his sophomore year.
In the world of recruiting today, different collegiate programs are beginning to look at players right when they enter high school. When there is a prospect like Tyler Parker, you cannot blame them. At 14 years old, Parker is a 300-pound lineman who has shown off incredible strength for his age.
Parker attends Santa Margarita High School in Rancho Santa Margarita, California. During his first high school season, Parker turned heads because of his 6-foot, 300-pound frame. The defensive tackle boasts a 3.36 GPA to go along with some staggering lifts.
On his Hudl page, Tyler Parker has logged some of his most impressive feats. At 14 years old, Parker is already benching 300 pounds and deadlifting 415. He can rep 185 pounds on the bench 25 times and runs a 4.9 40-yard dash.
In a recent Twitter video shared by his high school’s account, Parker is seen repping 414.4 pounds three times.
Tyler Parker Is Already Fielding Many DI Offers
It is no surprise that many teams have already reached out to the defensive tackle — and there will be more on the way.
Stay dangerous ! https://t.co/bZ0396DBVn
— Recruit My Lineman (@RMLineman) April 14, 2022
Parker has totaled thousands of followers and views over different social media sites after his lifts have gone viral. His incredible size is what is gaining the attention of many in recent weeks. This includes NFL star Calais Campbell, who has commented on Parker’s elite growth. He has also been put side-by-side with Los Angeles Rams’ superstar Aaron Donald.
RELATED: NFL Legend Shannon Sharpe Shares Massive Physique On 54th Birthday
There are many schools who have reached out to Parker already, including Arizona, Texas A&M, LSU, and Ole Miss. Parker also has lower-level offers from Portland State, Incarnate Word, and Virginia University of Lynchberg.
14 Year Old 31 Year OldTyler Parker Aaron Donald@PPIRecruits @BCollierPPI @MaxPreps @247Sports @SBLiveSports @Rivals @AaronDonald97 @SI_PHnews @barstoolsports @CFBONFOX pic.twitter.com/KEm9LNIyTb
— Tyler Parker (TP) (@iam_tylerparker) July 14, 2022
As a sophomore, Tyler Parker has not made a college decision just yet as more offers will undoubtedly roll in. As he continues on in his high school career, Parker will continue to get stronger and improve on the field — which is a scary thought for opponents.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford Turns Rest Day Into “Massive Arm Pump” In Recent Training Session
Derek Lunsford decided to get some late work in with a huge arm day.
Derek Lunsford continues to prepare for the 2022 Olympia. The question is, will it be 212 or Men’s Open? Lunsford took to YouTube to show off his latest arm pump focused on adding size.
The reigning 212 Olympia champion was able to get to the top of the division in 2021. This year, he has put on incredible size and there are concerns about him getting down to make weight for 212. Lunsford put this idea in everyone’s minds during his guest posing appearance at the 2022 Pittsburgh Pro. He was able to stand toe-to-toe with some of the mass monsters in Men’s Open.
Recently, Olympia President Dan Solomon commented on Lunsford’s status. While there has not been any decisions made, Solomon expressed concerns in Lunsford making weight for 212 and he might need a special invitation to compete in Men’s Open. This is a jump that could be made in the future but it might come sooner than expected.
Below, you can find a breakdown of Derek Lunsford’s full arm day.
Derek Lunsford Full Arm Day Workout
Single-Arm Machine Bicep Curl – 3 sets
EZ Bar Prone Incline Curl – 3 sets
Standing Single-Arm Dumbbell Curl – 3 sets
Dual High Cable Bicep Curl – 3 sets
Standing Overhead Cable Triceps Extension – 2 sets
Cable Triceps Pushdown – 3 sets, 2 overhand and 1 underhand
Triceps Extension Machine – 3 sets
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Single-Arm Machine Bicep Curl
The long exercise begins with single-arm machine bicep curls. This was a way for Lunsford to get the biceps warmed up. He admitted to experiencing some fatigue but this is the kind of exercise to get the blood pumping.
READ MORE: Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”
EZ Bar Prone Incline Curl
Lunsford continued with another bicep exercise that isolates both heads of the bicep. This is one of Lunsford’s favorite bicep exercises because of the control that you must have while performing it.
“Love this exercise for biceps. It’s probably the best to isolate the biceps specifically, that way you’re not like swinging it up. You have to really control it up with your biceps and it really helps to target and develop that peak. When you’re here, it develops this kind of area here.”
Standing Single-Arm Dumbbell Curl
One of the final bicep exercises of the set includes different variations of dumbbell curls. Lunsford begins by hitting standard bicep curls but then mixes it up into hammer curls. He decides to include the forearms and hit biceps in multiple ways during this exercise.
RELATED: Jay Cutler Believes Derek Lunsford Can Thrive In Men’s Open: ‘He’s Very Young Enough Where I Think He’s Very Dangerous’
Dual High Cable Bicep Curl
The final bicep exercise is one that Derek Lunsford does not hit often. The dual high cable bicep curl allows Lunsford to hit biceps using a different angle.
“I have the cables in front of me a little bit, so I step back slightly so my hands and my elbows are in front of me and I really turn my wrist as much as I can to where I’m almost bringing my hand behind my head. Not really towards my face or in front of me, but behind my head.”
Standing Overhead Cable Triceps Extension
The tricep portion of the workout begins with standing overhead cable tricep extensions. This is a workout performed by many to warmup the triceps and give them the necessary pump moving forward.
Cable Triceps Pushdown
From standing overhead cables to cable tricep pushdowns. This is where lifters will experience a great stretch in the tricep, which allows growth because of the blood flow. Lunsford did not reveal the exact number of reps throughout this workout but he did say that he performed two sets of 12 and one set of 20 here.
“These really stretch out my triceps but also got some blood in there. Obviously, my biceps are already pumped so I got some blood in the arm but I’m kind of moving it to the triceps and now that I move on to this pushdown, it feels incredible.”
Triceps Extension Machine
The final exercise of the day is the tricep extension machine. Derek Lunsford hit a movement that he does not normally do during arm day. With that being said, Lunsford wants to incorporate this movement more moving forward.
By the look of Lunsford, he has put n incredible mass and continues to train at a high level. It will be interesting to see where he ends up come the fall and into the later part of the year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
WATCH – ‘Kai’ Official Trailer | Kai Greene Documentary
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Watch the official trailer for the Kai Greene biopic documentary – Kai.
Earlier this week, Generation Iron Network revealed the first look teaser poster for the upcoming Kai Greene documentary titled – Kai. Now Generation Iron Network has released the first official teaser trailer for the Kai Greene film. While there is no release date yet for the documentary – the film is set to release later this summer. You can watch the teaser trailer above.
Kai Greene is one of the most iconic and enigmatic pro bodybuilders of the modern era. Though he has been retired for many years now, his persona and presence still looms large over the industry. His popularity is so large that each year he is rumored to return and compete in the Mr. Olympia competition. Many believe he would still be able to win despite being gone from the stage for over five years. Though this has never materialized.
Kai is the first authorized biopic of Kai Greene’s life story. Generation Iron were given unprecedented access to Kai and his archived records from his pro bodybuilding career and his childhood. Narrated directly by Kai himself – the film will provide the most direct look into his mind, life, and evolution to success throughout the years.
Kai Greene is typically known for his cryptic way of speaking – particularly when it comes to his past and his thoughts on key controversial moments in his life. Kai aims to be the definitive revealing chronicle of the real Kai Greene. Behind the cryptic dialogue, behind muscle, and into the true story of The People’s Champion.
Kai Official Synopsis
Kai Greene is one of the biggest modern day legends in bodybuilding both on and off the stage. He’s an athlete, an artist, an actor, and an entrepreneur. But his journey to greatness first started in childhood – when he chose bodybuilding as a form of survival. Growing up in Brooklyn without parents and later locked up in a juvenile correctional facility, bodybuilding became Kai’s source of hope that eventually took him to stardom.
Later in life Kai became one of the most recognizable faces in the fitness industry, praised by Arnold Schwarzenegger himself. His talent was only matched by one singular opponent, his rival and Mr. Olympia champion Phil Heath.
Now witness Kai Greene’s story of survival and climb to success in the first ever all-access documentary chronicling his life and career into the sport of bodybuilding and beyond.
From The Producer Of The Last Dance
In addition to being produced by The Vladar Company and Generation Iron Network – producer Matt Maxson is also attached to the Kai Greene documentary – who is best known for producing The Last Dance.
Emmy nominated Producer Matt Maxson’s The Last Dance starring Michael Jordan took the world by storm in 2020 – becoming one of the most talked about TV events of the year on ESPN and Netflix. He now took his producing talents to the world of bodybuilding and fitness with his involvement in the Kai documentary feature.
Matt Maxon’s other producing credits include Andre The Giant and The Circus: Inside The Greatest Political Show On Earth. Before producing, he spent five years working in production at HBO Sports where he worked on the network’s documentary series 24/7 which garnered 18 Emmy Awards.
The Last Dance received critical acclaim, with praise for its directing and editing. It won the Primetime Emmy Award for Outstanding Documentary or Nonfiction Series at the 72nd Primetime Emmy Awards. On review aggregator Rotten Tomatoes, the series holds an approval rating of 96% based on 53 reviews. The documentary series provided the most in-depth look at Michael Jordan’s career with the Chicago Bulls where he played alongside other legendary players such as Scottie Pippen, Dennis Rodman, and coach Phil Jackson.
Release Date
The teaser trailer for Kai notes that the film release will be ‘coming soon’ and has not detailed a specific release date as of yet. Generation Iron Network has confirmed that the film will be available on digital by late summer 2022. With it already being July, we can expect the film to be released by August or September of this year.
Kai is directed by Vlad Yudin (Generation Iron, Ronnie Coleman: The King) and produced by both Yudin and Edwin Mejia Jr. (Generation Iron, Ronnie Coleman: The King). It will be executive produced by Matt Maxon, David Gendron, Russ Riggins, and Viviana Zarragoitia.
Stay tuned to the Generation Iron Fitness Network for more updates on the upcoming Kai Greene documentary and expect an official release date announcement in the coming weeks.
PNBA Phil Thomas Reveals How He Keeps Up With the Young Professional Bodybuilders
Image via Instagram @promotown2g2_
PNBA Phil Thomas reveals how he stays in great shape to keep up with the younger bodybuilders.
As you age in natural bodybuilding, staying in shape gets more brutal and demanding. Yet, top natural athletes can still be in excellent physical conditioning. And the elite older professional athletes with stellar physiques can go neck and neck with the younger guys. Generation Iron got some insight from Professional Natural Bodybuilding Association (PNBA) athlete Phil Thomas’ fitness secrets and competition prep. Phil Thomas plans to compete in the PNBA Physique on July 23 in Chicago at the INBA PNBA Pro/Am North American and the 25th anniversary of the Natural Olympia.
We asked him how he stays in such great shape to keep up with the younger professional bodybuilders. Phil Thomas responded:
“I believe there have been 3 key things that have provided me the ability to stay competitive in bodybuilding even at my age (45).
Consistency
-having the ability and mindset to repeat successful behaviors over and over again…regardless of if I see the results quickly or if they develop in time.
Perseverance
-we didn’t learn to walk in one day, or ride a bicycle in an hour…it took time and the drive to pick ourselves up after failure and DO IT AGAIN until we achieved our desired results.
Mindset/Outlook
-I am a pretty self-motivated person but I rarely on rely on motivation alone. I am very committed to the promises I make to myself. So regardless of the mood, I was in when I said what I wanted to accomplish, I will not break a commitment I’ve made to myself. When you hold yourself accountable and make that commitment something important
With tangible goals and a process to achieve those goals…then it makes it very easy to eliminate outside factors that would hinder you from becoming successful.”
Below is Phil Thomas’ most recent Instagram post.
How Phil Thomas Is Prepping for Competition
Generation Iron also received insight on how Phil Thomas is prepping for the upcoming INBA PNBA show on July 23 in Chicago–INBA PNBA Pro/Am North American and Natural Olympia. Thomas stated:
“Overall I look at competing in bodybuilding as an extension of a lifestyle that I already have made the decision to lead. So, the work training, and eating become easier because I’m committed to a healthy lifestyle. My prep for the North American Championships has been filled with obstacles but it has allowed me to get out of my comfort zone…which has allowed me to grow and develop.
My eyes are always on the big prize though…the Natural Olympia. Competed last year and finished 7th. Not bad for my 1st year in the PNBA, but now I have made a commitment to strive to win this year…and you know how I feel about commitment to myself! Would be an honor to win and I’m ready to put in the work. The chase produces the best rewards though…what you develop inside yourself along the way is the real trophy.”
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Jay Cutler Discusses Past Cycles, Believes Big Ramy Will Win Olympia: ‘I Don’t Know Who Can Beat Him’
Jay Cutler recently discussed some highlights of his career, along with training and different substances.
Jay Cutler has been very vocal during his retirement about different issues and topics surrounding bodybuilding. In a recent interview, he continues to discuss training during his day along with different cycles that he was on. Also, he believes that Big Ramy will win his third consecutive Olympia title.
Cutler burst onto the scene as one of the biggest mass monsters in bodybuilding during his time. After finishing as the runner-up to Ronnie Coleman three times on the Olympia stage, Cutler dethroned the eight-time champion in 2006. This was the first of four titles for Cutler in his career.
Cutler recently sat down for a conversation with Muscular Developement’s Ron Harris for an in-depth discussion about different topics in bodybuilding.
Jay Cutler Reflects On Different Cycles
Jay Cutler had trouble remembering all cycles that he took and what went together. What he did recall was taking over 200 milligrams of testosterone per week. This is when testosterone replacement therapy was not available.
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“TRT didn’t exist right. It’s a very confused term, TRT because everyone’s TRT dosage seems to be different. My dosage, for example, now is around 200 migs a week. Now, like I mentioned, my test score was in the 600s, like 660 or something, which people would say that’s low. Some people would say that’s higher. Depends on who you talk to. I know people who think they need to be over a 1000 to feel healthy, feel recovered, feel like they have enough energy, but everyone’s capability is different.”
Jay Cutler continued to explain how he cycled on and off over the course of his career. One substance that Cutler did not ever try was Trenbolone.
READ MORE: Larry Wheels Talks Experiences On Trenbolone: ‘It’s A Life Living Hell’
This is a substance that has a negative connotation around bodybuilding and powerlifting because of the feeling that is given. Instead of Trenbolone, Cutler said that Parabolan was the big substance during his era.
“I never really experienced the whole Trenbolone thing because back in my era, we had Parabolan. People say it was the same thing but it was only 76 milligrams and you know, maybe you only had to do two a week and you had great results from it.”
With the recent string of deaths in bodybuilding getting attention from competitors, former and current, athletes are beginning to take health a bit more seriously. Despite being in retirement, Cutler continues to make his health a priority and admitted that he is feeling fine.
“I feel my physique is on point. I feel my health records are pretty solid, being 48 years old. There comes a point when you just get tired of the cycling, let’s put it that way. It got to the point, where it was trying to figure out what to take, how to take it.”
Jay Cutler Expects Big Ramy To Win Olympia
Big Ramy is the reigning two-time champion at the Olympia but has had a busy year off stage. He has discussed retirement on different occasions and was forced to miss his guest posing appearance at the 2022 Pittsburgh Pro. Big Ramy recently revealed his weight of 335 pounds, which means he has put on more size while remaining shredded.
Jay Cutler believes that Big Ramy will make it three in a row if he enters the competition in his best shape.
“He still has the physique. If he comes in the best shape, I don’t know who can beat him. It’s hard to say because he’s not saying much. I think it’s just people’s ignorance, to think that because he’s silent he’s finished. But you know, we’ll see how mentally strong he is.”
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Joe Rogan Doubles Down, Refutes Liver King Natural Claim: “Just Shut The F*** Up”
Joe Rogan is convinced Liver King is on steroids.
In a recent episode of his podcast, Joe Rogan once again doubled down on the claim that popular fitness figure Liver King is on steroids. The bodybuilding personality has been claiming to be natural, but Rogan isn’t convinced at all.
Once known as Brian Johnson, the man now dubbed Liver King fancies himself a follower of the old ways. He follows a lifestyle that harkens back to ancient times and he is extremely dedicated to his fitness journey through natural means. Liver King is claiming that his physique was cultivated over many long years of all-natural arduous training. At least that’s how he tells the story. Joe Rogan on the other hand isn’t quite buying what Liver King is selling.
It appears that the drama between Joe Rogan and Liver King has reached a new level. With Liver King claiming that he’s not on steroids, Rogan appears to be doubling down. The popular podcast host appears fed up with the claims that the bodybuilder is all natural.
Rogan Doubles Down
In a recent podcast episode featuring the highly respected Dr. Andrew Huberman, Joe Rogan once again stated his beliefs on Liver King’s supposed natural status.
“The Liver King thing drives me nuts because that guy is on steroids,” said Joe Rogan. “Just shut the fu** up. I know he’s eating really healthy. It’s clear he’s eating all these animal foods and you know, he’s eating organ meat, which is very rich in nutrients, and that’s true but he’s dodging the main bullet.”
Joe Rogan went on to state that if Liver King is indeed telling the truth that he is a rare being among humans.
“Well, look at him. Do you know how rare it is to have a physique like that and not be on steroids. You would have to be in the 00000.1 percent of the human population. Just rare genetic freaks. I don’t care how much you lift weights, that is a freak physique.”
What To Do?
In truth, we can’t say whether or not Liver King is natty or not. While he may look like he’s taking performance enhancing drugs, the truth of the matter is we don’t have any kind of evidence to support this claim. Genetics certainly can get you most of the way there, as well as some consistent hard work. Rather than getting offended or angry, if Liver King actually is natural, he should take it as a compliment.
Perhaps the ultimate solution for this entire endeavor is if liver King is invited onto the Joe Rogan podcast. In that way, liver King and Rogan can have a clear cut discussion and we could perhaps get a definitive answer to whether or not the polarizing fitness figure is telling the truth about his natural status.
See the full clip from the podcast here.
Do you agree with Joe Rogan or Liver King?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Brett Wilkin Looks Massive During Guest Posing Appearance At NPC Twin Cities Open
Brett Wilkin is extremely conditioned at 280 pounds!
Brett Wilkin is one of the up-and-coming talents in the Men’s Open division. He competed at the Arnold Classic back in March but did not put on the performance he was hoping for. Now, it is clear that Wilkin has put on some serious size and made improvements since that event. Wilkin recently appeared on stage as a guest poser during the NPC Twin Cities Open and showed off his size.
Wilkin took to Instagram to share his posing routine and the fact that he was between 275-280 pounds on stage. When looking at the complete package for Wilkin, he does not lack any body part and is extremely conditioned all over.
“Here’s a clip/pics from the guest posing weighing around 275-280lbs. Have a few more guest posings coming up in Denver and Baton Rouge ahead that I’m looking forward to as we continue to progress in this offseason.”
Brett Wilkin finished second at the Chicago Pro last season in his only appearance on stage. This set the bar high for his performance in Columbus but Wilkin landed sixth during the Arnold. In a recent interview with Desktop Bodybuilding, Wilkin expressed interested in competing again this season.
When Will Brett Wilkin Compete Again?
It was assumed that Brett Wilkin would not compete again this season following the Arnold Classic. He would have time to make the necessary improvements to his physique for the 2023 season.
Instead, Wilkin wants to get back on stage to see how he stacks up. If his guest posing appearance is any indication, Wilkin might be prepared.
“Really pushing training. That was the goal. The weight is coming back on. You know, with travel and shit, lost 10-12 pounds but it’s already back on. I was back up to like 274 this morning. I really want to, and I know there’s going to be questions, I really want to compete again this year so I’m going to train really hard over these next few months to compete again in one of the later shows.”
It is unknown what show Brett Wilkin will compete in. He does expect to guest pose at other events over the next few months. It is clear that he has put on size and is improved even from March during the Arnold Classic.
“I might have to go overseas for one of these shows but I’m excited. that’s going to be a lot of fun. I have a chip on my shoulder because I didn’t show out what I’m capable of at the Arnold.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Andrea Shaw Talks Judges Expectations & How To Build Muscle Without Getting Too Big In Women’s Bodybuilding
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Andrea Shaw opens up about the delicate balance of expectations in Women’s Bodybuilding by judges.
Andrea Shaw is the current reigning 2x Ms. Olympia champion. And she has no expectations to slow down anytime soon. Her goal is to break the world record and win 11 Ms. Olympia titles. But how does one master the Women’s Bodybuilding division? How does the judging differ from the Men’s Open category? In our latest GI Exclusive interview, Andrea Shaw goes into detail about the delicate balance of building massive size but not growing too large in order to stay in judges good favor.
The classic saying in bodybuilding goes – bigger is better. This is largely in reference to the Men’s Open division. Ever since Dorian Yates started the mass monster era of the sport – it seems every champion tries to out-do the other by getting as massive as possible.
Women’s Bodybuilding is the female counterpoint to Men’s Open. However the same mantra has not always stuck throughout the division’s history. It’s been notoriously known to rattle back and forth between emphasizing femininity while also building massive muscle. This expectation is rather vague – and has led to legendary women’s bodybuilders in the past – such as Bev Francis – to transform her muscle mass back and forth desperately seeking the judges approval.
With the reintroduction of Women’s Bodybuilding to the Olympia weekend – we seem to be in the beginning of a new era of the sport. And Andrea Shaw is the shining light and prime example of what a Women’s Bodybuilding champion should be. It wasn’t easy – and she has been competing since before the Ms. Olympia returned.
During our conversation with Andrea Shaw, she discusses the delicate balance of building the right physique to meet judges expectations and criteria. She breaks down her max lifts and her overall strategy for contest prep.
ABOVE: Andrea Shaw in recent guest posing.
Andrea Shaw grows muscle rather fast. It’s something she’s learned to accommodate for as she trains for the Ms. Olympia. This is especially true due to recent feedback she received from the judges last year. They told her that she no longer needed to build any muscle.
But Andrea Shaw knows she’s capable of getting bigger. This means she needs to be very aware of her diet and training to ensure she can improve – without building more size. While there is no weight limit to the open divisions, this is an example of the different expectation placed on Women’s Bodybuilding.
Not that this is a complaint, Andrea Shaw is taking the advice seriously and changing up her workout routine to focus more on more body fullness, hardness, and conditioning. Rather than bulk up with more size. Much like any other division with a weight limit – Andrea Shaw is using her weight last year as the limit to her size going into the Olympia 2022.
You can watch Andrea Shaw go into detail about Women’s Bodybuilding judging, her training routine, and how she’s balancing out her size in our latest GI Exclusive interview segment above! You can also listen to our archive of full GI Exclusive conversations by visiting our Generation Iron Podcast homepage.