Tag: nEWS
INBA Sep Pouresa Showcases 4-Year Natural Bodybuilding Back Transformation
Image via Instagram @dr.spouresa
INBA athlete Sep Pouresa displays his 4-year natural bodybuilding back transformation.
A shredded back is an essential part of placing well in bodybuilding shows. It enhances your physique’s muscularity and increases your shoulder-to-waist ratio, which gives you a more vivid aesthetic appearance. Building a strong and ripped back naturally takes time, though. International Natural Bodybuilding Association (INBA) athlete Sep Pouresa showcased his 4-year back transformation on Instagram.
Sep Pouresa resides in San Francisco, California, and is a resident dentist. He competes in the Men’s Physique division. In the INBA competition held in San Leandro on May 21, 2022 (Silver & Black), he placed 2nd place in the Novice class and 3rd place in the Men’s Physique Open division. He also competed at the Pro/Am Battle Against Cancer competition on May 28, 2022, in Corona, CA. Pouresa stated:
“4 year natural back transformation. Was repeatedly told that it wouldn’t be possible to balance dental school and residency with bodybuilding…I guess those 4am mornings paid off… “
You can see his complete 4-year back transformation on Instagram below.
3x Natural Olympia Argentinian competitor who placed in the top ten at 2021 Natural Olympia in the Classic Physique category, Matias Scopinaro, shared his astonishing 13-year natural back transformation.
Natural Bodybuilding Back Workout
It’s essential to do the right movements to build a muscular back. 2x Professional Natural Bodybuilding Association (PNBA) Figure Open Natural Olympia champ Alondra Chatman shared her back workout.
Alondra Chatman’s Back Workout
Below is what a typical back workout looks like for Alondra Chatman.
Dumbbell Bent-over Row: 3 sets x 12 reps
Stability Ball Hyperextension: 3 sets x 12 reps
Heavy Barbell Row: 3 sets x 8 reps
Cable Seated Row: 3 sets x 12 reps
Banded Barbell Row: 3 sets x 6 reps
Dumbbell Single-arm Row: 3 sets x 6 reps
Nutrition
Of course, the workouts are only half the battle. Your diet is crucial to building a back like an INBA PNBA athlete. In a Generation Iron interview, 3x PNBA Natural Olympia Classic Physique champ Brandon Lirio shared his complete macronutrient breakdown. Lirio maintains a high protein diet–1.75g of protein per pound. Protein is essential for building muscle and repairing muscle tissue.
Natural Bodybuilding Competitions
The INBA PNBA has had many shows this year thus far. Although all shows are essential, some hold more weight than others. For example, this weekend’s past competition–INBA PNBA World Championships, which took place in Florence, Italy on June 25, 2022–was a competition that’s part of the “Road to Natural Olympia” series of shows. Competitors competed for a spot at Natural Olympia, and amateurs who placed well can obtain their pro card.
Some top INBA PNBA contenders entered this show, including Kayla Rowling (3x Bikini Divas Natural Olympia champ), Veronica Malloy (2x Natural Olympia champ), and Tommi Thompson.
The next show will be this weekend, July 2, 2022, in Dallas, TX–INBA PNBA Pro/AM Mr & Ms USA. This show will be a pro qualifier, have prize money payouts, and is a Natural Olympia qualifier for professionals and amateurs.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!
Who Has Bigger Biceps? Ronnie Coleman Shares Video Comparing Arms With Jay Cutler
Ronnie Coleman turned back the clock showing off a video comparing biceps with Jay Cutler.
There is plenty of history between Ronnie Coleman and Jay Cutler, including 12 Olympia titles and many legendary battles on stage. Boasting two of the best physiques of all-time, it is natural for the duo to want to see who has the bigger biceps. Coleman shared an old video of the two measuring arms outside the gym.
The video was shared to Coleman’s YouTube page on Wednesday afternoon but it is clear that it is an older video taken while the two were still competing on stage.
Ronnie Coleman has eight Olympia titles, which is tied for the most all-time with Lee Haney. Coleman began his run of consecutive victories in 1998 and it ran all the way to 2005. In 2006, Coleman had to settle for silver as Jay Cutler was able to win his first title. He would go back-to-back twice, winning consecutive titles in 2006-2007 and 2009-2010.
Cutler might have taken the crown from Coleman in 2006 but this was not the first time they met on stage. From 2003-2005, Cutler finished as the runner-up to Coleman as he won the latter of his eight championships. During the early part of the 2000s, it was clear who was at the top of bodybuilding.
Ronnie Coleman or Jay Cutler: Who Had Bigger Biceps?
Ronnie Coleman had a physique that was marveled at for many years because of his pure size and conditioning. Whether it is back, chest, or arms, Coleman is on the list of best ever. Here, Jay Cutler decided to measure his arms up against his biggest foe during their time on stage.
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In the video, there is a trainer using a measuring tape to take the size of Cutler and Coleman’s biceps in inches. It is revealed that Coleman is around 23.3 inches while Cutler comes in at 22.5. These are massive biceps for two competitors who perfected their physiques over the years.
Ronnie Coleman was the star of the 2018 film Ronnie Coleman: The King. This film went in-depth about one of the greatest’s upbringing and career in bodybuilding. Jay Cutler has also been featured, making an appearance in Generation Iron 3.
Since retiring from the stage, both athletes remain active in the gym. Jay Cutler often shares different workouts for viewers to try as he trains in a different way than he used to. Coleman is active on social media posting workout videos and working on other projects to remain in shape. Both athletes are still influential in the sport of bodybuilding and this is something that is never going to change.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hassan Mostafa Shares Physique Update Three Days Out Of Orlando Pro Championships
Hassan Mostafa is looking to pick up another victory over the holiday weekend.
Last year, Hassan Mostafa had plenty of expectations and was able to remain busy over the course of the season. This time around, Mostafa looks to be taking his physique to the next level. On Wednesday morning, Mostafa revealed a physique update as he prepares to take the stage for the second time in 2022.
Mostafa competed six times prior to the Olympia last season. He earned four top-five finishes and three in the top three. Mostafa finished third during the New York Pro and California Pro. He was able to earn enough qualification points to appear in the Olympia, where he finished 13th, despite not winning a show. Mostafa will not have that problem this season.
During the Puerto Rico Pro, Mostafa looked superior and was able to take home the gold. He might be qualified for the biggest show of the year in December but he wants to keep the momentum going this weekend.
Hassan Mostafa Looks To Dominate Orlando
Hassan Mostafa has been active on social media over the previous two days sharing physique updates as he prepares to take the stage during the 2022 Orlando Pro Championships.
Hassan Mostafa has made significant improvements this year. He is bringing a leaner package to the stage with better conditioning. Mostafa is looking shredded in his physique updates. This gives Mostafa a chance to improve upon his position in the Olympia this time around.
In Orlando, Mostafa will be up against some of the same competitors that he was able to bear in San Juan. Jonas Giatras finished third and will look to take down Mostafa in Orlando. Maxx Charles will also return to the stage this weekend. He has already competed six times, including back-to-back third-place finishes at the New York Pro and Indy Pro.
If Hassan Mostafa is able to pick up another victory in Orlando, he will solidify his standing this year and be a threat over the course of the season. If his recent physique updates are any indication, it is clear that Mostafa has taken the next step and is the real deal in 2022.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jujimufu and Joey Szatmary Take On The Insane Bazooka Deadlift, Try to Break World Record
Jujimufu and Joey Szatmary tackle the unorthodox bazooka deadlift movement.
Popular strength athletes and fitness influencers Jujimufu and Joey Szatmary recently tried their hand at the crazy bazooka deadlift. Looking very similar to what old time strongman competitors used to perform, the bazooka deadlift has to be one of the more inventive and difficult lifts to perform.
The bazooka deadlift is quite a peculiar movement. It’s definitely a creative lift, but is incredibly dangerous. It’s unlike the average deadlift most lifters have come to know. Rather than it be a simple hip hinge motion, the bazooka deadlift requires far more from the user.
And Jujimufu is crazy enough to try out the movement himself.
The popular weightlifter, bodybuilder, and powerlifter recently was in search of a new challenge. Jujimufu has found his next challenge with the bazooka deadlift. The lift is unlike anything we’ve seen in powerlifting, bodybuilding or strongman. Which means it was a perfect fit for Jujimufu.
It’s a truly peculiar lift that is gaining a ton of popularity in online spaces. Fascinated by the unorthodox movement, Jujimufu and his friend Joey Szatmary decided to give it a try.
The movement requires some dexterity and some pretty insane strength. Standing with a loaded barbell between the legs, you must pull the barbell up and through the space between your legs then up and over your shoulder. The end result should have the user appearing as if they’re firing a bazooka, hence the name.
Since it’s a pretty hard movement to explain, seeing it for yourself is perhaps best.
First time trying BAZOOKA LIFT. 225 lbs ✔️ ? 290 lb WR attempt ❌️ ?
See their full challenge here.
What do you think about Jujimufu, Joey Szatmary, and their bazooka deadlift journey?
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.
New Pro Schedule / Event Info Section
IFBBPRO.com is in the process of upgrading its site to be more user and mobile friendly. The old PRO SCHEDULE and PRO EVENTS sections have been transformed into the new PRO SCHEDULE / EVENT INFO section. This new section combines the old Pro Schedule (presented in PDF) and Pro Events (contest banners and event info)…
Kevin Levrone Explains Olympia Winners Might Have Been Hand Picked: ‘I Learned To Not Take It Personal’
Kevin Levrone recently reflected on a conversation he had with Joe Weider.
Kevin Levrone has recently stepped back from the sport of bodybuilding but his history cannot be erased. During his career, Levrone had some great battles on stage against some other elite competitors. In a recent interview, he reflected on a conversation that he had with Joe Weider about Olympia champs being hand picked.
Levrone went head-to-head with the likes of Flex Wheeler, Kai Greene, and Dorian Yates. He finished as the runner-up in the Olympia four times over the course of his career. He retired in 2017 but participated in just one more show in the 2018 Arnold Classic Australia.
Despite never reaching the Sandow Trophy, Levrone enjoyed plenty of success and was one of the best in the world. He recently discussed how bodybuilding is a business and there might be other reasons why he was never able to reach the top of the Olympia.
Kevin Levrone Discusses A Conversation with Joe Weider
In a recent interview on the Muscle and Fitness YouTube page, Kevin Levrone discusses how he asked the founder of the Olympia why the award kept going to the same competitor.
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“I’ve learned not to take it personal, your placings because I remember asking Joe, ‘well why is it that none of us can never win the Mr. Olympia and you always keep giving it to the same guy?’
His answer to me at the time was ‘if I take my top-four guys that finish second, third, fourth and I shuffle you around, and I put you in first, and Shawn whatever it is, then I’m still going to make the same amount of money. Nothing is going to change but if I keep Dorian where he’s at, he opens up a whole completely different market.”
Dorian Yates won the Olympia a title of six times and was at the top for years. Because of the business side of bodybuilding, it was beneficial to keep awarding the Sandow Trophy to Yates.
After the conversation Kevin Levrone had with Weider, he was included in the Muscle and Fitness magazine cover.
“I really didn’t take it personal because he says, ‘hey, you know, just look at it as a business. That’s when I started saying, you know what, if I’m not going to win Mr. Olympia, then I’m going to try to win everything else that I can, so I can market myself the best way I can. I didn’t take it personal.”
Levrone remembers Weider explaining that he was good enough to win the Olympia but the other factors would get in the way. This is when he took the opportunity with Muscle and Fitness.
“He said, ‘it’s not that you’re not good enough to be Mr. Olympia, you certainly are good enough. I respect what you did. Then, he put me on, I think it was a 60-second edition of Muscle and Fitness, that’s when he decided to put me on the cover.”
Kevin Levrone has remained in great shape in retirement. He has clearly kept his physique in top shape proving that he is one of the best to ever do it despite not claiming an Olympia title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
3x Natural Olympia Champ Brandon Lirio Interview: Complete Macronutrient Breakdown
In a Generation Iron interview, Brandon Lirio breakdowns his macros and how bodybuilding helped him overcome panic attacks.
Generation Iron (GI) got some insight into Brandon Lirio’s workout plan, diet, and how bodybuilding became an outlet to prevent panic attacks after some questions (Q) and answers (A). Brandon Lirio is a Professional Natural Bodybuilding Association (PNBA) 3x Natural Olympia champion of the Classic Physique division. Also, he’s got a multi-media contract with Generation Iron, the International Natural Bodybuilding Association (INBA)/PNBA, and Iron Man Magazine. Read more about Lirio’s natural bodybuilding background, favorite exercises, and macronutrient breakdown.
Brandon Lirio Q and A
In a GI Q and A, Brandon Lirio told us his workout pan, favorite exercises, and complete macronutrient breakdown. Plus, what drove him to start competing in natural bodybuilding.
Q: What got you into bodybuilding, specifically natural bodybuilding?
Lirio: “I’m an 11-year AF veteran who was tired of being the small guy. Then when I started having bad panic attacks in the service, it allowed me an outlet to balance those attacks and my hormones.”
Q: What’s your training routine like?
Lirio: “6 days a week, and I’m a bro split guy on-season. Off-season, I go straight to powerlifting and strongman to build size and density.”
Q: What are your favorite exercises?
Lirio: “Chest day and leg day are tied for favorite with heavy incline cable flyes and cross-chest press for fullness, and then in legs, belt squat and leg press are my favorite for sure.”
Q: How does your nutrition look in-season and off-season? And what nutrition targets do you have?
Lirio: “This changes yearly, but I’m a huge proponent of overfeeding protein on-season to keep me less hungry and keep as many amino acids around for repair as possible. So I do 1.75g/lb of bodyweight year-round for protein. And 1.5g-2.25g carbs/lb off-season (more depending on how close I am to a strength meet), with it varying between 35g and 150g on season and fats on-season would be 40-55g with it only going up to maybe 70g off-season.”
World’s Strongest (Every) Man
Besides natural bodybuilding, Brandon Lirio has another project he’s been working on–World’s Strongest (Every) Man. You might have heard of the World’s Strongest Man (WSM)–where giants standing 6’6” tall and weighing nearly 400 pounds compete in a multitude of strength events, including pulling a bus and lifting Atlast stones to decipher who the strongest man on the planet is–Tom Stoltman was the 2022 WSM.
Brandon Lirio wanted to mimic this clash of behemoths event. Except one more suited for the “everyday” man–someone who’s an average guy but still possesses strength. That’s why he created the World’s Strongest (Every) Man. Lirio stated:
“WSEM came about when my kids were just born, and I was training in my basement. I watch videos constantly of Giants Live and WSM, and I thought… how close could a strong but regular guy come to this level of strength if they learned from the pros. I was infected with the idea that not only would it be compelling to watch. but it would show people that a lot of their weaknesses could just be missed training cues.”
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Why Does Chris Bumstead Take Multiple Ice Baths Per Week?: ‘It’s Really Good For Overall Systematic Inflammation’
Chris Bumstead has been taking ice baths at a consistent rate for a long time now.
Chris Bumstead has turned into one of the most popular bodybuilders in the sport today. When he says something, there is a good chance that many are listening. On social media, Bumstead has shown that he has been an advocate of ice baths. Recently, Bumstead shared how often he likes to get in an ice bath and why.
Bumstead is the reigning three-time Classic Physique Olympia champion. As we cruise through the summer months, Bumstead is continuing his prep and will likely be the favorite to bring home his fourth consecutive title. Classic Physique is a growing division that is gaining popularity and Bumstead is at the top.
READ MORE: 3 Reasons Bodybuilders Should Take Cold Showers
During his training, Bumstead has always been a fan of ice baths but used to have to fill up a tub and throw buckets of ice into it. Now, he has a tub that keeps the temperature that he is looking for. Bumstead shared that he likes to keep the tub around 40 degrees — anything less is too much.
“This is 40 degree water in here. Quite chilly. I did 35 once but it was too much. I get in here and I can’t feel my feet but it goes away.”
Why Does Chris Bumstead Prefer Ice Baths?
Chris Bumstead does not take ice baths for the reasons that you may think. This is a common trend for athletes looking to help their muscles recover. This is not the case for the bodybuilder. Bumstead shared that he does it to help with inflammation and get a dopamine hit in the morning.
“I don’t really use this for muscle recovery as much as I do for inflammation for my auto immune. It’s really good for overall systemic inflammation. It’s also really good in the morning to increase dopamine to help you wake up and be alive. If I wake up and am exhausted in the morning, you can have a cup of coffee and be awake but if you get in cold ass water, you’re like stimulated. Your brain is focused and you feel way better throughout the day.”
Bumstead explains how he likes to get in the tub for a short amount of time, usually 8-10 minutes, to wake himself up in the morning. He then follows it up with a cool shower because taking a hot one all reduce all of the effects.
“I sit in there for like 8-10 minutes when I do this. I usually get in lower for like five minutes then just my legs for a total of eight minutes. It feels better on my legs and they’re so beat up. Now, I go take a shower. Try not to take a hot shower because that contrast will make you even more tired, even though it feels really f***ing good. So I try to take a medium to cold shower and let my body warm up naturally.”
This is a trend that athletes have been doing for years and Chris Bumstead has taken on for different reasons. Whatever he is doing, it seems to be working as Bumstead has built one of the best physiques in the world. Come December, it is likely that Bumstead will continue to share his best package on the Olympia stage.
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Antoine Vaillant To Continue Training Following Heart Condition: ‘I Never Said I Would Stop Bodybuilding’
Antoine Vaillant shared that there are “no blockages” in his heart.
Antoine Vaillant has been off the stage this season and now we know why. The Men’s Open competitor has been dealing with a heart issue that has kept him out of bodybuilding competition. In a recent YouTube video, Vaillant shared an update on his health and expressed his interest to continue training.
Vaillant competed at the 2020 Olympia and finished in 14th place. At this event, he showed off a physique that dubbed him as one of the up-and-comers in the division. Last year, Vaillant shared that he had a heart condition and was undergoing tests to see what the problem was.
Vaillant was examined by many doctors over the last year. He underwent a Calcium Score test, which is a heart exam that checks coronary arteries. During this exam, doctors explained that Vaillant is in the one percentile.
Antoine Vaillant Remains Committed To Bodybuilding
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There has been a recent string of deaths in bodybuilding that has hit the sport hard. This has caused many competitors to focus on their health and begin consulting different medical professionals. Despite his condition, Antoine Vaillant remains committed to bodybuilding and will return to training while getting healthier.
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
“Of course, I’m healthy. The damage that was done to it from the past and the causes, a combination of things, but for sure a long time having high blood pressure was probably like the main cause…When I did all the party drugs with the problems I had in the past, that didn’t help but yeah, I’m doing blood work every four weeks and everything is stabilized and checked out and if something is like what happen with the blood work, I make choices.”
Antoine Vaillant reported that there were no blockages in his heart but there was minor plaque found in his arteries. Vaillant is now focused on getting back in the gym and ultimately on the bodybuilding stage.
“I never said I would stop bodybuilding or training. If they watch my whole videos, actually playing that I did further testing, there’s no blockages so there is a little plaque but at my age, it happens.”
Vaillant decided to get his health checked out and is hoping that others will follow his lead. This has become an issue in bodybuilding surrounding PEDs and it could benefit all other competitors.
“I checked my health and I said ‘look, I found something and you guys should check it too.’ I’ve had my own problems with addiction that I could not tell anyone online and do it on my own with my support here but I wanted to tell people. Why? To help people.
We’re all going to die someday. A lot of friends got checked out because of me. Everybody can hate all they want, I’m doing good. I’m good with that. Everything is cool. If something wasn’t, I’d be the first to accept and make the right decision.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Keone Pearson Shares Physique Update 6 Weeks Out, Squats Over 800Lbs
Keone Pearson looks beastly six weeks out.
Six weeks out from competition, Keone Pearson looks amazing. The 212 bodybuilder has shown some drastic improvements to his physique since last competing. His incredible genetics have taken him far in his bodybuilding career, and now he’s applying intelligent and hard training to take his physique to the next level.
With the Texas and Tampa Pro shows both around the corner, Keone Pearson hopes to qualify for the 2022 Olympia. While he has always looked impressive, it appears that Pierson has put on a considerable amount of muscle ahead of the shows. The former classic physique competitor has taken the switch to 212 very seriously. We can see that Pearson has developed even more muscle than he ever had in his previous weight class.
Ahead of his return to the stage, Keone Pearson has shared some incredible physique updates. While he may remain self-deprecating, it’s clear that Pearson has made some drastic improvements. With six weeks to go until competition, Pearson will no doubt continue to fine tune his physique ahead of the Texas and Tampa Pro.
In the Instagram post below, you can see that Pearson has an incredible V taper that is looking quite sharp. In the post, he says that he’s flat though he clearly looks nothing but.
Nothing pleasing here.Just a flat man standing. No flex this morning.
Other recent updates showcased just how massive Keone Pearson is looking these days. The post below showcases some pretty incredible arm development from Pearson. He is looking absolutely massive six weeks out.
Working on my best version ??
Massive Squat
Perhaps his most impressive feat in his recent training camp is squat over 800lbs. Keone Pearson is clearly playing for keeps and is hungry for the Olympia stage.
Make sure you’re working harder everyday to get better . Remaining the same will only hold you back.#championmindset⭕️nly
What do you think of Keone Pearson and his latest physique update?
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.