Tag: nEWS
Nick Walker Shares Back Workout Used During Offseason To Build Incredible Size
Nick Walker continues his offseason prep for the Olympia with huge workouts including this one to build his back.
Nick Walker put together an incredibly successful rookie season and it now one of the top performers in bodybuilding. He decided early on to put all of his focus into the 2022 Olympia and he is doing just that. Walker recently shared a huge back workout that will build width and thickness.
Walker finished as the Arnold Classic champion last year before finishing fifth in his first Olympia in October. He is looking to build off this performance and it was the reason he did not defend his title in Columbus this year.
The Mutant has decided to make some changes this offseason. That includes increasing his number of rest days and training different body parts together. This session, he hit a massive back workout and ended with some hamstring work. Walker shared the workout on his YouTube page where viewers can watch and see what he has to say on the regimen.
Cable Pull-Downs
The workout began with cable pulldowns as a way to warm up the muscles in the back. He explained that this is a way to “get the lats fired up” before going into the rest of the workout. Walker hit cable pulldowns for five sets of 12-15 reps. He performed the reps slowly, which is a method he uses often to focus on technique and exhaust the muscles more and more.
Bent Over Reverse-Grip Barbell Rows
Nick Walker moved to the upper back next and bent over reverse-grip rows were on the list. He performed this exercise with a barbell and worked up to 315 pounds at the end. The barbell row is a favorite of many to build the upper back and Walker decided to hit it with a reverse grip. He performed a few reps before getting up to his final weight for 10 reps.
One-Arm Dumbbell Rows
One-arm dumbbell rows are a way to isolate each side of the back. Walker was ready right away here with no arm up needed. He performed two sets of 12-15 reps using the 150-pound dumbbell. This was a quick part of the workout before he moved onto the next item.
Drive-Piece Machine Rows
Nick Walker continued with more rows bu this was a bit more in-depth. He decided to mess around with the degree and extent of resistance during this exercise. Walker hit two sets to warm up before taking on his new method.
“I’m going to hit them with the 10-10-10… Pin it from where it makes harder to stretch. Then we’re going to do 10 when it’s harder to stretch in the shortened position. Then 10 when it is hard in the whole thing.”
Seated Free-Motion Cable Pull-Down
This exercise saw four sets. ick Walker began with his first working set then took on a rest-pause method. He performed 15 reps followed by 15 seconds of rest. Walker then did five more reps, rested 15 seconds, then finished with four reps. This machine had the pulleys wide, which allowed for a better range of motion.
Machine Rows
One set of machine rows ended the workout. Walker once again performed the rest-pause method. He began with 10 reps before resting 15 seconds then finished with some more reps.
Nick Walker decided to hit hamstrings before leaving the gym. He completed lying leg curls and belt squat RDL to target the back of the legs.
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Natural Bodybuilder Ire Wardlaw Wins Most Muscular Symmetry at Iron Gladiator
Image via Instagram @djoe.hype
INBA PNBA amateur Ire Wardlaw wins the Iron Gladiator Most Symmetrical award.
The International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) held the Iron Gladiator this Sunday, April 10, 2022. Ire Wardlaw dressed as her favorite superhero – Wonder Woman – and was awarded the Most Symmetrical physique out of all women competitors.
The Iron Gladiator was Ire Wardlaw’s first amateur bodybuilding show. Ire Wardlaw admits prepping for the show was no easy task. During her “peak week” (the week before the bodybuilding show), she had to tweak her workouts, cardio, and diet every several hours to have the physique she needed to win. Wardlaw stated, “Slight injuries and gaining 5lbs of water weight due to “Aunt Flow”, on her way to visit me. So I had to switch up the game and tweak my work outs, cardio, and diet almost every several hours to be able to lean out enough to where my muscularity can show on stage this Sunday.”
Wardlaw credits Derek Joe for helping her with her posing to prep for the competition. Derek Joe was the 2021 Men’s Classic Physique champion. Joe and Warldaw only had 3.5 weeks to learn all the mandatory poses and 4.5 days to practice the routine.
Ire Wardlaw stated:
“I’m just like you. Human with red blood. Sometimes i get it right, sometimes i don’t. But i don’t let those messed up times stop me. I don’t just get back up, i jump up. And I attack my walls with full force just like my favorite female superhero did in her first film debut. When they handed me the Gold Shield Award, i fought back tears of joy.
For words of encouragement, she continued to say:
Today, get up, and put in that extra effort to make your dreams comes true. What have you been procrastinating with? Joining a gym? Getting a personal trainer? Applying for that new job? Taking lessons to become better at your craft? Or maybe even take a leap of faith and sign up for an @inbapnbaglobal_official Natural Bodybuilding show.”
Below is a video clip of Wardlaw posing during the competition.
https://www.instagram.com/reel/CcMH2_ELe_m/?utm_source=ig_web_copy_link
Next Competition
The INBA PNBA shows are just underway, and there are many shows to look forward to. Saturday, April 16, 2022, the next show will be in Davis, CA – Capital City Championships.
Here are the upcoming INBA PNBA shows.
Road to Natural Olympia
There’s a long INBA PNBA season ahead of us. INBA PNBA natural bodybuilders represent over 60 countries. Athletes who do well will earn a pro qualifier and a chance to compete at the most extensive natural bodybuilding competition worldwide – Natural Olympia.
Contenders also compete for a chance to win cash, prizes such as a Harley-Davison, and a multi-media contract with Generation Iron and Iron Man Magazine.
This past weekend Warldaw was able to make her 5-year-old self’s childhood dream come true. Wardlaw has a mantra – “If I can, you can.” She says she’s a human with red blood and is just like the rest of us.
Generation Iron congratulates Ire Wardlaw for her win this weekend! We wish you good luck for the rest of this year!
Follow us on Instagram, Facebook, and Twitter to stay updated with the latest INBA PNBA shows!
Joey Swoll Defends Man Who Is Falsely Accused Of Staring At A Female Gym-Goer
Joey Swoll continues to defend actions in the gym speaking out against toxic culture.
Joey Swoll is at it again. The fitness personality has gained even more popularity in recent months as he has used social media to show examples of toxic gym culture and speak against it. In his recent example, Swoll is defending a male gym-goer who is being accused of staring at a female while she is working out.
This is not the first time that Swoll has shared a video of a female accusing a man of staring. In January, Swoll shared a similar story but the man was just trying to watch the television that the female was blocking. In other instances, there have been ego lifters and outright rude lifters who try to make other people look foolish.
In this video, a female gym-goer is preparing to do an exercise with dumbbells. As she is getting ready to perform her set, there is an older man that can be seen looking in her direction for a few seconds. Swoll explains that this is a normal occurrence, especially in public, and that the man was not harassing the woman.
“You also say normalize not staring. You were in this man’s peripheral. You picked up some weights. He looked over for a few brief seconds to see what you were doing and then he looked away to mind his own business. I do this. People are in a public space. People are going to look at you.
There’s a difference between staring like a creep and simply looking at somebody to see what they’re doing. Women are harassed and disrespected at gyms. You are not one of them. You need to do better. You need to mind your own business.”
The caption on Joey Swoll’s post reads “Women are harassed in gyms and it needs to stop. This is NOT it.”
Unfortunately, it is not uncommon to find stories about females being harassed while at the gym. This is another way TikTok is being used as females share stories on the platform to get the word out and make sure that it does not happen to anyone else. Swoll believes this was taken too far by the female.
“In the video, you say, ‘minding your own business’.
Well, in reality, when you’re filming in a public space, you’re not really minding your own business. It’s okay to do that, but you need to be respectful of others.”
Joey Swoll also calls out the female for filming inside the gym, which has become more common over the years. He explains that this is not minding her own business and this could take up unnecessary space.
Swoll has made it a mission to defend those who are wrongly called out or exposed in the gym for different reasons. He does not believe the man was doing anything wrong in this video and wanted to make sure that people improve themselves in the gym. This is the only way to eliminate the toxic gym culture.
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Blessing Awodibu Looks Incredible 5 Weeks Out, Gives Secret to His Success
Blessing Awodibu is looking stage ready ahead of Indy Pro.
Blessing Awodibu looks incredible just five weeks out from the Indy Pro. The popular bodybuilder has posted some rather impressive physique updates on his Instagram showcasing the fruits of his labor.
It appears that Blessing Awodibu has finally gotten things on track. The popular social media figure and bodybuilder has been looking much improved as of late. Not only has he improved upon his weaknesses, he’s made his strength all the more powerful. For anyone doubting his ceiling, Blessing is breaking some hearts and bringing haters down to reality.
Just several months ago Blessing Awodibu had misfired in his couple bodybuilding competitions. He talked a good game, especially against Nick Walker. When it was time to step on stage however it was clear that Blessing was lacking in a few areas. Walker would go on to dominate at the 2021 NY Pro while Blessing came in sixth place. It was a bitter pill to swallow for the popular bodybuilder but he did so and moved on.
Stage Ready
Now it appears that Blessing Awodibu left no stone unturned in improving for the 2022 season. Blessing hopes to get revenge at the Indy Pro. After taking third at the 2021 show, Blessing hopes to demolish the competition. From his recent updates he appears to prepared to do just that. Five weeks out from the show Blessing is looking rather impressive.
Don’t freak out it’s just my right BICEP ? ?
That W by any means #armageddon
Who’s hitting arms today?
The Secret to Blessing’s Success
What’s the secret to his success? According to Blessing Awodibu it’s all about volume. A recent appearance on Mark Bell’s podcast yielded some interesting tips from the popular bodybuilder.
Volume Volume Volume.
If you really want to build muscle, you need to implement volume in your sets. Doing 8-12 reps is a good rule of thumb for bodybuilding movements.
For powerlifting, testing your 1 rep max can be great but for muscle building, try doing your squats, benches, and deadlifts for 5-10 reps with a lighter weight.
What do you think of Blessing Awodibu and his current physique ahead of the Indy Pro?
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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.
Mike O’Hearn Close-Grip Benches 385 Pounds 10 Times, Shares Huge Arm Workout
Mike O’Hearn showed off his massive arm workout including close-grip bench press.
Mike O’Hearn has made waves during his career as a bodybuilder, actor, and fitness model. He has appeared on the cover of many magazines because of his incredible physique and that is built using his strength. This is something O’Hearn showed off during a massive arm workout as he close-grip benched 385 pounds for 10 reps.
On his YouTube page, O’Hearn was joined by former fullback and NFL Network analyst Heath Evans. The two got together for a huge arm day workout to build biceps and triceps.
Mike O’Hearn completed his close-grip bench presses as the first exercise of the day. This is a classic workout to build triceps and upper-arm size. O’Hearn completed his impressive set followed by Evans, who pumped out five reps of 315 pounds.
The duo moved onto skull crushers, which they performed with a barbell while laying down on a bench. This tricep workout explodes the muscles but also provides a deep stretch to stimulate more muscle fibers. Hammer-grip barbell bicep curls were next. Mike O’Hearn performed these workouts with a neutral grip to emphasize the brachialis. This an elbow flexor that pushes up against the outer biceps.
This was an abbreviated workout but one that pumped the arms for size. The duo performed the exercises with big weight and less reps. This is a way to promote muscle building in all areas of the arm. O’Hearn has continued to provide wisdom in different areas over the course of his career.
At 53 years old, Mike O’Hearn has maintained an elite physique thanks to his work in the gym and knowledge of muscles. He is a former four-time Mr. (Natural) Universe winner who has also competed in strongman and powerlifting. On TV, he has been featured in the original American Gladiators series.
For this specific workout, O’Hearn was joined by Evans, who was one of the strongest players in the NFL during his time. This continued in retirement as Evans is still a freak in the gym. This was shown in 2017 when he benched 225 pounds for 45 reps during the NFL Combine. This is a method used by the league to test the strength of athletes coming out of college. Evans decided to give it a go while in his full work gear.
Mike’ O’Hearn is still an influential voice in fitness because of the physique he has maintained and his overall wisdom of the area. This is another instance of O’Hearn providing a workout for others to try.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Martyn Ford Says Fight With Iranian Hulk Canceled Because Of Concerns On “Mental Well-Being” And “Health And Safety Risks”
Martyn Ford shared some more information on social media about his cancelled fight with Iranian Hulk.
Martyn Ford revealed last week that his fight with the Iranian Hulk was canceled. What ford left out was an exact reasoning as to why this happened but framed Sajad Gharibi as the reason. This is something that did not sit well with Iranian Hulk as he fired back. Now, Ford is claiming that there were many concerns out of the ring.
Gharibi quickly responded following Ford’s video and shared that the cancellation came from Ford’s side. Because of this, Iranian Hulk was prepared to sue for a contract breach since it was not his decision to pull out of the fight.
Despite the back and forth between fighters, there was still no reason revealed and this left fans in the dark. Ford recently shed some light on his side via social media when one person asked point blank why the fight will not be happening.
Martyn Ford responded that there were “concerns on mental well-being and also health and safety risk involved with this matchup.”
“They say a picture speaks a thousand words. Let’s just say, what they turned up WAS NOT what was sold to us by the investors. This followed up by crying on the TV and saying that he wants to end his life. Was enough for us.”
It seems as though the cancellation did indeed come from Ford’s side but they had reasons. He is referring to the television interview that recently came out of the Iranian Hulk explaining the relationship with his family following their stare down. Gharibi became emotional when discussing how his family reacted to the situation.
Ford also shared a picture of Iranian Hulk where he is looking significantly downsized. This was to be expected as he trains in different ways to prepare for a fight but the weight he lost is eye-opening and apparently was a cause for concern for Ford and his camp.
Despite the cancelled fight, Ford has continued to train and will likely step in the ring soon. In his original video, he revealed that it will not be on April 30 but the event is still on at the O2 Arena. The main event will feature a new fight that has not been shared yet.
Martyn Ford has recently shared some dream fights, including one with The Rock, but it is unknown who his next opponent will be. Ford has also been linked to Hafthor Bjornsson, following his victory over Eddie Hall.
As of now, we have a reason as to why the fight between Martyn Ford and Iranian Hulk was cancelled. What we do not know is if Iranian Hulk will respond once again or if they will ever step in the ring. Now, we will have to wait for Ford to announce his next opponent.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Golden State Pro Results
Ashley Kaltwasser and Jason Huynh were victorious during the 2022 Golden State Pro!
The 2022 Golden State Pro headlined a quiet week around the sport of bodybuilding. Sacramento was the host of the event that saw two more competitors punch their tickets to the 2022 Olympia. Ashley Kaltwasser took home the Bikini title while Jason Huynh won Men’s Physique.
Kaltwasser is coming off a busy 2021 campaign that saw her claim victories at the Pittsburgh Pro and Texas Pro. She was also the runner-up at the New York Pro. At the end of the season, Kaltwasser solidified her spot in Bikini by finishing third at the Olympia. Now, she will have a chance to prove once again that she is among the elite in the division.
Huynh has been consistent in Men’s Physique and will look to take the next step during the Olympia. He had two top-three finishes last season, including a victory at the Europa Phoenix. Huynh has competed in the Olympia over the last two years and will make it three in a row in December.
The full results rom the show have been announced as Kaltwasser and Huynh will not be able to prepare to appear in Las Vegas in December. The full results from the event can be found below along with official score cards!
2022 Golden State Pro: All Division Winners
Bikini: Ashley Kaltwasser
Men’s Physique: Jason Huynh
2022 Golden State Pro Breakdown
Bikini
First Place – Ashley Kaltwasser
Second Place – Lucia Malavaze
Third Place – Lawna Dunbar
Fourth Place – Vania Auguste
Fifth Place – Adair Libbrecht
Sixth Place – Ariel Barley
Seventh Place – Jodie Yunker
Eighth Place – Joy Sheppard
Ninth Place – Ashley Duncan
Tenth Place – Nittaya Kongthan
Men’s Physique
First Place – Jason Huynh
Second Place – Myron Griffin
Third Place – Antoine Witherspoon
Fourth Place – Benquil Marigny
Fifth Place – Antonio Smothers
Sixth Place – Jeremy Coleman
Seventh Place – Ashley Patillo
Eighth Place – Robert Gibbs
Ninth Place – Li Hsuan Liu
Tenth Place – Marcel Treichler
2022 Golden State Pro Official Score Cards
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Fitness Model Courtney Tailor Allegedly Stabbed Boyfriend To Death In Miami Apartment
Courtney Tailor has been arrested and is being detained by police.
Courtney Tailor, whose real name is Courtney Clenney, has been detained by police after allegedly stabbing her boyfriend to death in their Miami apartment, according to The Sun.
Police responded to a 911 call on Sunday around 5 P.M. where 27-year-old Christian Obumseli was found with a stab wound in his shoulder. He was quickly taken to a hospital but succumbed to injuries. Police believe there was a physical altercation before the stabbing occurred.
“We know that there was a physical altercation between them before he was stabbed,” a Miami PD spokesperson said.
There are currently no charges against Tailor for the death of Obumseli. Tailor was found at the scene of the crime covered in blood. According to the report, she is being detained at a mental health facility after threatening to kill herself. There is no timetable on when she will be released but Florida’s Baker Act law allows law enforcement to commit a person for up to 72 hours.
TMZ shared a video of Tailor handcuffed and covered in blood on the floor of a luxury apartment. Tailor is wearing the same clothes that she wore during an Instagram live video earlier that day. She is wearing a black sports bra and sweatpants as she is talking to police while sitting on the floor.
Courtney Tailor may be best known as a fitness influencer with millions of followers (and her Only Fans account), but she is also a former amateur bodybuilder. She had competed in the NPC Bikini division for a small number of shows in 2016. Shortly after she moved onto pursuing a career as a fitness model. Tailor has built up a social media following of over 2 million on Instagram.
This is an ongoing investigation and updates will be provided as they are released. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Natural Bodybuilder Jenna Bidoglio’s Hack to Preserve Muscle: Fasted LISS Cardio
Image via Instagram @jennabiz19
INBA PNBA Figure competitor Jenna Bidologlio shares the benefits of adding fasted LISS cardio to your training regimen.
Fasting and cardio can have ample benefits for you. When many people think of fasted cardio, they instantly think of fat loss. However, the right kind of fasted cardio can have uses other than fat loss, such as helping you preserve muscle. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Jenna Bidoglio says fasted, low-intensity steady-state (LISS) cardio will give you many health benefits. Including reducing your recovery time.
Jenna Bidoglio competed in the Figure Open and Classic Figure divisions at INBA PNBA Mr. America 2021. She placed first place in the Classic Figure category and received third place in the Figure Open. She’s also an athletic trainer. In an Instagram (IG) post uploaded on February 20, 2022, Bioglio stated this about fasted LISS cardio:
“One reason is to elicit hunger. Fasted LISS(< 60% max hr) is helpful in instances where I need to push food and there is little or no hunger and especially no AM hunger.
Get into a parasympathetic state. Fasted LISS can help start the day in a rest and digest state instead of all stressed and rushing out. This can be beneficial for anyone who needs to lower stress mentally and systemically.
Fasted LISS has the added benefit of cardiovascular health while requiring little to no recovery so it shouldn’t have an effect on pushing strength gains. Some people benefit from keeping cardio separate from lifts and this can be a great option.”
Bidoglio also noted saving high-intensity interval training (HIIT) workouts for after eating.
Below is Jenna Bidoglio’s full post on the benefits of fasted LISS cardio.
https://www.instagram.com/p/CaOJ9STOW5H/?utm_source=ig_web_copy_link
Fasted LISS Preserves Muscle
So if you’re trying to build strength and muscle and find it hard to eat in the morning due to not being hungry, fasted LISS cardio can help ramp up your appetite.
It’s also beneficial for helping you gain strength. That’s because too much cardio can hinder your gains in the gym, but LISS cardio is at a low intensity. Therefore, it won’t impact your strength gains. Instead, it will help you burn additional calories and improve your cardiovascular health without impacting your recovery. Of course, this will help you preserve muscle because you’ll be able to add cardio to your plan without it affecting your lifts.
Conversely, too much intense cardio, such as high-intensity interval training cardio, can take longer to recover and make it hard to push weight in the gym. Also, it can raise your cortisol levels, which will also make it harder to recover from workouts.
INBA PNBA Mr. America 2021
In 2021, Bodligo placed well at Mr. America 2021, a competition that takes place a little before the Super Bowl of natural bodybuilding – Natural Olympia. The INBA PNBA has Mr. America 2022 set for July 2 in Dallas, TX.
Click here to view the INBA PNBA’s initial 2022 schedule.
Recap
Fasted LISS cardio will help you reduce stress and require little to no recovery compared to other forms of cardio. In return, you’ll build strength and preserve muscle.
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Terrence Ruffin And Urs Kalecinski Get Together For Massive Arm Workout
Terrence Ruffin and Urs Kalecinski continue to be contenders in Classic Physique and showed off a massive arm day.
Classic Physique has quickly turned into one of the most popular divisions in bodybuilding. The talent has gone beyond three-time Olympia champion Chris Bumstead. There are many who can contend on a year-to-year basis and this is why Classic Physique has a chance to take over the sport. Recently, two titans of the division, Terrence Ruffin and Urs Kalecinski, got together for a massive arm workout.
Ruffin is coming off his second-consecutive Arnold Classic title. Kalecinski was crowned champion at the 2022 Boston Pro. It is likely that both competitors will now focus on Olympia prep after top-five finishes in 2021 — Ruffin (runner-up) and Kalecinski (4th).
The workout video was shared to Terrence Ruffin’s YouTube page. Along with Urs Kalecinski, there was a huge workout put in at The Pro’s Gym in Columbus, OH.
“We got goals — Olympia December 2022, and I’m really excited to start making the improvements I need to make to be at my best at that show,” Ruffin said.
Terrence Ruffin and Urs Kalecinski kept it short and simple during this workout. It began with cable lateral raises to warmup. The bodybuilders did not reveal the number of sets or reps they completed during this workout.
The duo continued with triceps extensions. This exercise looked like an overhead cable triceps extension. This is because Ruffin and Kalecinski kept their elbows in front of their bodies and their arms were parallel to the floor. The workout ended with a superset of chest-supported biceps curl and seated biceps curl. The final set included a drop set on each exercise along with a static hold on seated bicep curls. And of course, the workout cannot be completed without a posing session where the bodybuilders conditioned their muscles for competition.
Bodybuilding in all divisions is about mass but Classic Physique includes other elements as well. They focus on conditioning along with symmetry of the muscles, including V-taper and a marrow waist.
Terrence Ruffin and Urs Kalecinski are reasons why Classic Physique is in an incredible spot moving forward. After victories this season, the sights are set on the 2022 Olympia, which will take place from Dec. 16-18 in Las Vegas. This workout is one example of the work that is being put in already.
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