Tag: nEWS
UFC 276 Preview: Adesanya vs Cannonier, Volkanovski vs Holloway 3
UFC 276 features some of the best fights this year.
There’s no doubt about it. If you are a fight fan then you will want to be tuning into UFC 276 featuring middleweight champion Israel Adesanya versus Jared Cannonier, and the third meeting between Alexander Volkanovski and Max Holloway for the featherweight title. Both matches will likely be intense, stand up battles between some of the best strikers in the world.
How do these great fighters match up? Let’s dig a little bit deeper to find out.
Israel Adesanya vs Jared Cannonier
Israel Adesanya
At this point of his career, Israel Adesanya is trying to cement his legacy as one of the greatest middleweights of all time. While he may be quick to deny this fact, Adesanya has gone on a legendary streak inside the UFC. If he hopes to remain the champion, he’ll have to bring his best against the hard-hitting Jared Cannonier.
Israel Adesanya should aim to use feints early and often. While this has always been a staple to his game, dealing with a powerhouse like Cannonier means dealing with one shot knockout power in every strike. While many didn’t like his approach against Yoel Romero, Adesanya would be smart to replicate the performance. He should aim to throw noncommittal offense to see what Cannonier will want to do. As he begins to draw out cannoneers attack, Adesanya will have a better opportunity to counter.
Jared Cannonier
On the other side of the equation, pressure, pressure, pressure should be the name of the game for Jared Cannonier. Israel Adesanya is adept at dealing with pressure fighters, but nonetheless it’s Cannonier’s best opportunity to win.
Jared Cannonier will want to avoid a cerebral striking match with Adesanya. If he tries to strike from distance and gives out Adesanya enough time to figure out a game plan, Cannonier could find himself way behind in the five-round affair. Cannonier should aim to enter the pocket as quickly as possible, utilizing jabs and feints, while also remaining defensively responsible. Once he does get inside the pocket, he should aim to damage Adesanya’s legs powerful and consistent leg kicks. If he can do this and slow Adesanya down, Cannonier can then utilize his big power while at mid-range.
Alexander Volkanovski vs Max Holloway 3
Alexander Volkanovski
Having defeated Max Holloway twice already Alexander Volkanovski could easily come into this fight with a chip on his shoulder. Fortunately for the featherweight champion, that won’t be the case, as Volkanovski is a consummate professional. His first two bouts with Holloway showed that not only can Volkanovski match the former champion’s pace, but switch gears when necessary.
Like always, Alexander Volkanovski should rely on his fakes and feints, much like his stablemate Israel Adesanya. What he should also add to the game is more front kicks. While he had a bunch of success in the first two fights with leg kicks, he’ll need a new wrinkle to add to his game. Front kicks will allow him to have an extra weapon to attack up the center line. This can either keep Holloway at bay or mask when Volkanovski chooses to throw his leg kicks or body kicks. Volkanovski should constantly break his center line and avoid moving straight in to avoid Holloway’s jab, knee, or rear uppercut-lead hook combination.
Max Holloway
Having lost the first two battles with Alexander Volkanovski, Max Holloway is going to need to bring something new to the table. While he was a dominant champion during his reign, Holloway usually has one approach to his fights. That is to throw a high volume of strikes many of which are set up by his hands. In his bouts, fence dropping the second fight against Volkanovski, Holloway has shown even more improved skills and an ability to switch up the game plan when needed.
McQueen strategy for Holloway, which worked for him well in the first bout, is attacking the head and then going down to the body. You should also look to start combinations off with his front kick or his inside leg kick. He can use these strikes as throwaways to gauge distance and to eventually drop his heavier shots with his hands. As always, his jab is going to be paramount to his success. He also needs to check leg kicks, and this cannot be stressed enough. He allowed Volkanovski to get off too many flush leg kicks, which eventually hampered Holloway’s movement. Fighting at longer range, just outside kicking range and baiting Volkanovski into counter shots should be Holloway’s main strategy to obtain victory.
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Who do you think wins at UFC 276, Israel Adesanya or Jared Cannonier, Alexander Volkanovski or Max Holloway?
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.
Former Manager Claims Hadi Choopan Injects Synthol To Improve His Physique
Hadi Choopan’s former manager, Mahdi Parsafar, and his brother, Hadi Parsafar, have posted damning claims against the bodybuilder.
Hadi Choopan’s former manager, Hadi Parsafar, has claimed that Choopan injects his physique with synthol – calling Choopan the “Synthol People’s Champion” in an Instagram post. This claim was made after the managing brothers Hadi and Mahdi parted ways with the bodybuilder, allegedly due to Choopan firing the Parsafar brothers.
Hadi Parsafar shared an Instagram story on Friday afternoon sharing the news. He also shared a reel on social media explaining further.
Sources close to Generation Iron were able to translate the message:
“I don’t want to waste time with Mr. Synthol and homeless. He has to come to the court and answer questions. He wants to get YouTube channel but you bury this wish.”
– Hadi Parsafar
The above comment appears to reference Hadi Choopan’s YouTube channel. The channel was run by Mahdi and Hadi Parsafar and was in fact originally Mahdi’s channel before he re-branded it as Choopan’s upon managing him.
Eventually Mahdi took the channel back and, allegedly, received sudden take down notices from Hadi Choopan. This seems to have happened shortly after Choopan allegedly fired the managing brothers.
In the following story post – Hadi Parsafar simply calls Hadi Choopan the “Synthol People’s Champion.”
Mahdi Parsafar was the long time manager of Hadi Choopan alongside his brother. Not only that, but Mahdi and Choopan were known to be longtime friends since childhood. Mahdi Parsafar put his focus on putting Iranian bodybuilding onto the global stage. Choopan was the shining highlight of his achievements as a manager and his goal to represent Iran as a powerhouse nation for pro bodybuilding.
Hadi Choopan’s Rise In Bodybuilding
Hadi Choopan first started catching attention as an incredible Men’s 212 bodybuilder. Many thought he would be talented enough to defeat the then reigning Olympia champion – Flex Lewis. This battle never came to fruition and Lewis ultimately retired from the sport. And Choopan ultimately had his eyes set on a different sort of prize.
Hadi Choopan shocked the bodybuilding world when he made his debut Men’s Open debut on the Olympia stage in 2019. Even more surprising was that he earned a third place finish. Despite having an overall smaller size and frame – his conditioning was so on point and his aesthetics so impressive – that he earned a place as a true threat to the Mr. Olympia title.
Choopan later returned to the stage in 2020 and dropped one spot before returning to the top-three in 2021. Despite his finish, there are many that believe Choopan should have been crowned champion in October.
Choopan finished third behind Brandon Curry and two-time reigning champion Big Ramy. There is a clear top-tier of competitors and Choopan is part of that group. Hunter Labrada and Nick Walker are looking to insert their names into the conversation after a fourth- and fifth-place finish respectively.
Choopan is coached by Hany Rambod, who has handled some of the top talents in bodybuilding history. This include seven-time Olympia champ Phil Heath. Rambod led the charge of those who believed that Choopan sported the best physique on stage in last year’s competition.
Previous Hadi Choopan Synthol Rumors
After the 2021 Mr. Olympia, rumor began to spread that Hadi Choopan was using synthol to improve his physique – specifically in his delts. While there was no proof, internet sleuths took to the internet to compare photos and try to validate their claims.
Hadi Parsafar’s latest statements seem to be the first “insider” accusation of Hadi Choopan using synthol. While his brother, Mahdi, did not make the exact same comment – both brothers have been posting on their instagram revealing the sudden fractured nature of their relationship with Choopan.
Below is a translation of Mahdi’s description for the video posted above:
“Time passed and history repeats! Parsafar will not pay a ransom to someone bigger than you! Because it’s not dependent on anyone! And his band has been and is in his own pocket and raised thousands of people! You didn’t learn from the past! Wait for a long response.”
This story is still developing and will be updated as more information becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Laurence “Big Loz” Shahlaei Reveals 3,615-Calorie Diet Used During Amazing Physique Transformation
Laurence “Big Loz” Shahlaei has set a goal to lose 100 pounds.
Laurence Shahlaei, known as Big Loz, retired from strongman and this is when he began going through an incredible physique transformation. It begins with the new diet that he has been following that consists of 3,615 calories.
On Wednesday, Big Loz shares a video to YouTube showing what a full day of eating for him looks like in retirement. Obviously, this is a diet that is significantly cut down from his time eating to compete in strongman. Since his days competing, Big Loz has lost over 85 pounds and is adding more muscle definition.
Below, you can find the full diet for the 2016 Europe’s Strongest Man champion. He details each meal, along with the calorie count for each.
Meal 1 – 604 calories
This is a meal that starts the day for Big Loz. It is kept simple and can be added to if he is feeing hungrier on a certain day. The amount of oats that is consumed is half the amount that Big Loz used to eat during his strongman days.
100 grams oats
300 milliliters skim milk
Single scoop Whey protein
Banana or four squares sea salt dark chocolate — on certain days
Meal 2 – 598 calories
During meal two, Big Loz will often indulge in a Diet Coke. He is a believer in diet sodas because it allows him to avoid the drinks with many calories that do not add any nutritional value.
250 grams steak mince
165 grams Basmati rice
100 grams boiled peas
Meal 3 – 613 calories
Big Loz uses the eye test to add the amounts of each into this meal. When eating fruits and vegetables, this is his Paul method because of the low-calorie intake. This meal is about finding a balance between the healthy foods while still making them taste good.
100 grams Fusilli pasta
150 grams chicken
15 grams pesto
“I want my whole life to be well-balanced rather than it being about being absolutely shredded.”
Pre- & Post-Workout Meals
Big Loz still trains in the gym on a daily basis and keeps his meals around the gym simple as well. Before hitting cardio and weights, Shahlaei will make two bagels with 30 grams of jam. Following his workout, Big Loz makes a protein shake with Whey protein, which comes out to 91 calories. His pre-workout meal is 523 calories.
Meal 4 – 930 calories
Big Loz’s final meal of the day is his biggest one. It is the dinner that he eats five to six times per week before having four squares of dark chocolate as a late-night snack.
400 grams mashed sweet potatoes
227 grams sirloin steak
100 grams broccoli with salt and garlic, topped with mustard
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Horse MD Makes Move To Men’s Open Following Weigh-In Issue
Horse MD will make the jump to Men’s Open at his current weight.
Marcello De Angelis, known as Horse MD, is one of the up-and-coming talents in bodybuilding. He has been competing in Classic Physique but recently announced his intention to move to Men’s Open after controversy surrounding his weigh-in at his most recent show.
De Angelis earned his Pro Card last year and has been anticipated ever since. Horse MD was hospitalized with a virus a few weeks ago that left him severely dehydrated. The virus itself is unknown but he was treated with a Saline drop to help with the dehydration. Following this stay in the hospital, De Angelis failed to make weight in Brazil when he was scheduled to appear on stage.
Horse MD was slated in Classic Physique in the Musclecontest Brazil but came in too heavy for his height. He needed to be under 101kg but came in at 104.8, which is nearly seven pounds more than needed. This left many wondering if Horse MD would drop the weight or make the move up.
Horse MD Announces Move To Men’s Open
On Thursday, Horse MD took to Instagram to announce his move to Men’s Open. This was a decision that was put into the universe following his weigh-in controversy at his most recent show.
“Go to open. This whole period of transition to Classic taught me a lot, unfortunately the difficulties in losing weight affected my immunity, physical and mental health before I could finish the first competition and God knows I tried until the end with all my strength, putting goal and expectation above my health.
My coach and wife were not in favor of me choosing Classic in the beginning because they both know my facilities and difficulties, and so during the journey people who really like me, when they saw me degrading myself in search of weight, changed their minds, so as after the virus I was advised to stop there, I was wrong once again to go all the way.”
Horse MD is a former Mr. Universe champion with plenty more to accomplish. He also took home the Panamericano title, along with two Sulamericano titles and four Brasileiro gold medals.
De Angelis continued to explain that his family was not on board with cutting weight, especially following the virus. Now, he expects the best from this switch to Men’s Open.
“I never wanted to disappoint, I always go to the end. But I was also disappointed in myself for letting all this happen and I will never put anything against my health (not just once again). My happiness is in the Open. I really appreciate those who are by my side and trust me, I also appreciate all the good energies of those who accompany my work. The best is yet to come, I will strategize with the right people who care about me and dedicate myself to bringing the best physique of my life.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Logan Paul Has Signed A Multi-Event Deal With WWE
Logan Paul will appear in multiple events over the duration of his contract.
It has been three months since Logan Paul competed at Wrestlemania 38. The wrestling world has not seen the last of him as Paul announced he has signed a contract with the wrestling giant. Paul took to Twitter to make the announcement on Thursday as he stood alongside Stephanie McMahon and Triple H.
Paul was teamed up with The Miz at WrestleMania as the tag team defeated Rey Mysterio and his son, Dominik. Following the victory, The Miz turned on Paul and this could have setup a future storyline between the two superstars.
Just signed with the @WWE pic.twitter.com/7lYdxIKivF
— Logan Paul (@LoganPaul) June 30, 2022
Following WrestleMania, Paul shared photos of himself working out in the ring. This hinted at a possible return and The Miz confirmed that it would be at SummerSlam on July 30.
The exact terms of Paul’s deal with the WWE have not been confirmed but it is thought to be a multi-year deal that will allow Paul to compete at major events, along with weekly television appearances.
Logan Paul’s Journey To The WWE
Logan Paul displayed great athleticism during his performance at WrestleMania. This is no surprise given his experience training as a fighter. Of course, Paul began as a YouTube sensation along with his brother, Jake Paul. Since then, the two have transitioned to the boxing ring but Logan has decided to go a different route. Jake is preparing to take on Tommy Fury on Aug. 6.
Paul wrestled much of his life and into high school. As a boxer, he took on YouTuber KSI on multiple occasions before landing an exhibition match against Floyd Mayweather. This was the last time he stepped in the boxing ring and it looks like he has traded it for a WWE one.
Logan Paul was present at WrestleMania 37 in 2021 alongside Sami Zayn but did not compete in the match. He was able to take the next step and show what he could do in the ring. It was clear that Paul had the charisma and personality for the WWE but they were waiting to see if he could hold up athletically.
It is unknown what Logan Paul’s first match will be under his new contract but the stage is set for a singles’ bout against The Miz at SummerSlam. Now that the pen has touched the paper, the WWE can begin to build that storyline over the next month.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Michael Boyle’s Drinking Tips for Bodybuilders Dieting
PNBA athlete Michael Boyle shared what you can drink and what alcoholic beverages to avoid when dieting.
Drinking alcohol and reaching your fitness goals seem to contradict each other. But with the right strategies, you can enjoy a few drinks and build the physique of an elite natural athlete. Professional Natural Bodybuilding Association (PNBA) athlete Michael Boyle gave some tips on how you can drink while dieting.
Michael Boyle placed well at 2021 Natural Olympia in the Men’s Bodybuilding Masters category, earning third place. He’s also a 2x UK natural bodybuilding champion. He said:
“When dieting especially down the way, it is important to consider that alcohol contains calories, and sadly not a little amount.
My lifestyle clients, don’t stop drinking completely but majority like to opt out or decrease the amount to “occasionally” than every week.
To compare I put together few of the drinks I enjoy—swipe right. Especially Espresso Martini, even in such a little drink there is a meal size amount of calories.
When dieting and drinking, you better off with spirits + Diet Pepsi, and watching the amount than going for a beer or coctails [sic] which are most calorific! [sic]”
You can see his full Instagram post below.
Alcohol and Fitness
Ultimately, if you’re trying to lose weight and body fat, it comes down to calories in vs. calories out. As long as you’re in a caloric deficit, you’ll lose weight, no matter what you eat–or drink! You can still sip on a martini as the pounds shed away. The caveat is that it’s essential not to go overboard on calories. That’s because alcohol has calories. Although, compared to fat, alcohol contains fewer calories per gram (fat has 9 calories per gram, and alcohol has 7 calories per gram). However, alcohol has more calories per gram than protein and carbs (4 calories per gram).
That said, sticking with low-calorie beverages is the best approach to take to drink and shred fat. However, if you consume too many calories (sugary margaritas), the calories will add up, leading to weight gain. For example, as Boyle indicated on his Instagram, 500ml of Budweiser beer has 200 kcal, but 25ml of whisky only has 59kcal.
Check out this guide for a complete breakdown of how you can drink like James Bond and still build the body of your dreams.
Ronnie Coleman’s Bodybuilding Drinking Story
Ronnie Coleman, 8x Mr. Olympia champ and regarded as one of the greatest International Federation of Bodybuilding and Fitness (IFBB) Pro Bodybuilders of all time, shared a drink with another all-time great, Kevin Levrone, at the 1997 Grand Prix Russia bodybuilding competition. After Coleman had a few glasses of vodka the night before, he appeared on stage with more vascularity. That’s because alcohol dehydrates you, so Coleman’s muscles popped more.
Recap
You can still drink and reach any fitness goal, but the drinks you consume (and the amount) are essential. So stick to low calories drinks and moderation. And you’ll be well on your way to building an elite bodybuilder’s physique while enjoying a drink like James Bond.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding nutrition advice!
This Throwback Video Clip of Arnold Schwarzenegger Has Gone Viral on Reddit
This throwback clip of Arnold Schwarzenegger is taking Reddit by storm.
A throwback clip of legend Arnold Schwarzenegger is going viral on Reddit. The multifaceted Schwarzenegger coaches a British show host through a bodybuilding routine and explains a bit about his motivation.
Bodybuilder, actor, and former Governor of California, Arnold Schwarzenegger has worn a great many hats during his career. While the world may know him more as an actor these days, there was a time when Schwarzenegger was totally focused on becoming a bodybuilding champion. This single-minded focus would lead him to winning the Mr. Universe competition and eventually the Mr. Olympia. Now it appears that a video has surfaced of the young bodybuilder that is going viral.
A recent clip of famed bodybuilding legend Arnold Schwarzenegger is blowing up on Reddit. The clip features a much younger Schwarzenegger coaching a British show host through a bodybuilding workout. In the clips, Schwarzenegger also gives his reasons for beginning bodybuilding, adding another layer to his legend.
How He Got Started
I just got into it because it really felt great doing weight training. I did it for soccer, you know, and like a lot of soccer players do weight training to strengthen their legs, and I really, I think I fell in love with the with the weight training, with the feeling of being strong and being big and all that. And I wanted to win Mr. Universe.
it was a dream that I had when I was 15 years old and this is a dream that a lot of kids have, and that’s what the film Pumping Iron is about, about the dream that kids have then they make it come true in the film. You know, you can see that and that’s what I did.
Full Workout
Even as a young bodybuilding champion it was clear that Arnold Schwarzenegger was destined for more. You can see his charisma and eloquent speech shinning through in this video clip. The video continues with Schwarzenegger coaching the show host through a bodybuilding workout. Take a look at the full video segment below.
What do you think about this throwback clip of Arnold Schwarzenegger?
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.
Hafthor Bjornsson Responds To Tyson Fury Regarding Potential Fight: ‘I’m 100% Up For A War’
Hafthor Bjornsson and Tyson Fury has teased a potential fight in the future.
Hafthor Bjornsson has had his eyes on a future opponent for months now. He defeated Eddie Hall in the much-anticipated matchup between the two strongmen. While a rematch is possible, there is a chance that Bjornsson will find an opponent elsewhere. Martyn Ford has been mentioned but could Tyson Fury be priority?
Bjornsson and Fury met back in December prior to a speaking event that the Gypsy King was putting on. There seems to be a solid relationship between the two and this could make a potential fight possible. In an Instagram story, Fury called out Bjornsson.
“I wonder if @thorbjornsson could take a crashing right hand to that big jaw?
What happens when an unstoppable force meets an immovable option? Maybe we’ll find out.”
Hafthor Bjornsson did not waste time in responding to Tyson Fury. Thor also posted an Instagram story outside of his gym with his fists up ready for a fight.
“There’s only one way to find out. Let’s make these talk.
I’m 100% up for a war. Let’s do this.”
Could Hafthor Bjornsson vs. Tyson Fury Happen?
The size of the two competitors might be similar but it is clear that the fight history clearly favors one side.
Both Tyson Fury and Hafthor Bjornsson stand at 6-foot-9 while the strongman is about 35 pounds heavier. This is to be expected from a former strongman. Fury has not lost a boxing match in his career and has taken down the likes of Wladimir Klitschko, Dillian Whyte, and Deontay Wilder. Fury retired after knocking out Whyte but has not closed the door on promotional fights.
Bjornsson has made the transition from strongman to boxer and has done it in a big way. He has lost weight and created a shredded physique that can last in the ring. Bjornsson has just two matches under his belt, knocking out Devon Larratt before defeating Hall.
This seemed to be an unrealistic bout just a few weeks ago but the fact that both men have acknowledged the idea is telling. While Tyson Fury is retired, he has kept the door open about fights like this. Hafthor Bjornsson is not going to back down from an opponent and this could be an extremely hyped boxing match if an agreement comes in the future.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
NFL Superstar J.J. Watt Avoiding “Dad Bod” This Offseason, Shows Off Shredded Physique In Recent Update
J.J. Watt is one of the best defensive players of this generation and continues to look like a bodybuilder.
J.J. Watt burst onto the scene in the NFL as a rookie in 2011. He is currently preparing for his 12th season and the 33-year-old is working as hard as ever. That is clear in a recent physique update that Watt shared on Twitter where he stated “Dad bod loading…”
By the looks of it, Watt is working to remain healthy for a full 17 games this season. He is looking shredded in his home gym during a recent update.
Dad bod loading… pic.twitter.com/DuZ9NZEKHl
— JJ Watt (@JJWatt) June 25, 2022
J.J. Watt wasted no time dominating the NFL. In just his second season, Watt led the league with 20.5 sacks and was named Defensive Player of the Year. This would be the first of three awards for the defensive end. Over his first five years in the league, Watt played in and started all 16 games while leading the league in sacks twice.
In 2016, Watt ran into some injury problems. He would play just eight games over the next two years for the Houston Texans. This set up an incredible comeback season in 2018. Watt totaled 16 sacks and led the league forcing seven fumbles that year. This was the final of five AP First-Team and Pro Bowl selections for Watt.
The future Hall-of-Famer is currently with the Arizona Cardinals preparing for his second season out West. By the looks of his physique, Watt is ready to take the field come September.
J.J. Watt Workout Plan
Over the course of his career, J.J. Watt has followed a strict diet and workout routine. He often splits his days up into upper- and lower-body workouts. Watt has always worked in explosive power and agility to stay quick on the field.
Upper-Body Workout
Shoulder Pack Roll – 2 sets of 10
Incline Bench Press – 4 sets of 10, 5, 3, 5
Dumbbell Floor Press – 8 sets of 8
Fat-Bar Pull-Up – 3 sets of 10
Chest-Supported T-Bar Row – 3 sets of 12, superset Straight-Arm Lat Pulldown – 3 sets of 10
TRX Arm Curl – 3 sets of 12, superset Band External Rotation – 3 sets of 10
Tempo Run – 8 sets, 40 yards at 75% max speed
Lower-Body Workout
This is where J.J. Watt likes to keep his lower body in game shape. He has totaled 102 total sacks and will get that number even higher if he can stay healthy. The explosive power allows Watt’s legs to remain in shape for quick movements.
Safety Bar Box Squats – 6 sets of 3
Safety Bar Chaos Reverse Lunges – 3 sets of 6-8 per leg
Partner-Assisted Dynamic Kettlebell Swings – 4 sets of 10-12
Litvinov Prowler Sprints – 6 sets of 20 yards
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Chris Bumstead Shares Huge Shoulder Workout Followed By ‘Anabolic’ Post-Gym Meal
Chris Bumstead continues his Olympia prep this offseason.
Chris Bumstead is not only the top competitor in Classic Physique, he is quickly turning into one of the most popular figures in bodybuilding. The reigning three-time Olympia champ is preparing to win title No. 4 in December and shared a massive shoulder workout during his preparation.
Bumstead has built a physique with incredible size, symmetry, and conditioning over the years. He has fine-tuned his prep and is at the top of his game over the course of the summer. As we enter July, Bumstead continues to put on some size and shares his workouts on his YouTube page.
Below, you can find Chris Bumstead’s full shoulder workout followed by a post-workout meal he has been using after these brutal gym sessions.
Chris Bumstead “Big, Fat” Shoulders Workout
Seated Dumbbell Shoulder Press
Band Shoulder Internal Rotation
Shoulder Press Machine
Seated Dumbbell Lateral Raise
Machine Reverse Fly
Standing Lateral Raise Machine
“I’m trying to figure out what my goals will be for this year. I mean strength-wise, not for competing. I feel like I got to be able to shoulder press 140-pounds, so 10-12 weeks out, 140. I have to wait to go heavier.”
Chris Bumstead has been trying to figure out what his goals are in the gym. This is where workouts like this come in handy during preparation.
The workout begins with seated dumbbell shoulder presses followed by band shoulder internal rotations. This was used as a bit of a workout to loosen up his muscles in the shoulder.
READ MORE: Chris Bumstead Discusses Recent Cycle, Health In Bodybuilding: ‘Very Low Dose On My Supplements That I’ve Been Using’
Bumstead continued with the shoulder press machine and performed three sets of 8-10 reps. This came after a warmup set. Bumstead did not disclose the amount of sets and reps for the entire workout but some can be judged by what is shown in the video. Following this exercise, Bumstead explains how he might have to log his weight in the gym.
“I can never remember the weights I’m doing now. I’ve never done that in the past but I think this year I have to stop being a little bi**h and try and actually get strong.”
The workout ended with machine reverse flys and standing lateral raises. This is how Bumstead fries his delts toward the end of the workout. Following his time in the gym, Bumstead shows his viewers the latest post-workout meal he has been making.
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Chris Bumstead “Anabolic” Meal
The post-workout meal usually consists of high protein in the form of a shake. Chris Bumstead shared the recipe that switches it up a bit. He takes Raw Nutrition protein and combines it with cocoa-flavored brown rice crisps. This meal consists of 110 calories and 23 grams of carbs.
“I used to do this with cookies and cream and using cocoa flavored brown rice crisps but I’ve been using these ones because they have less sugar.”
The liquid Bumstead uses is cold or frozen milk because it gives it a better taste. He believes that it is not worth it any other way.
“You should just throw that in the garbage if you have warm cereal milk. Cold cereal milk is the way to go. Frozen cereal milk is even better.”
Chris Bumstead is preparing to win his fourth consecutive Olympia title and is doing it with massive workouts and diets like this.
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