Tag: nEWS
The Muscle Building Guide for Beginners, According to Pro Natural Bodybuilder
INBA PNBA pro natural bodybuilder Christian Lang put together a muscle building guide for beginners.
If you’re new to working out, you’ll likely want to build more muscle and may be struggling to put on the mass you want. To build muscle, you must follow a few golden principles to get the most out of your training, especially for a beginner. German International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor, Christian Lang, knows that building muscle as a beginner can be challenging, so he put together a muscle building guide for beginners on Instagram (IG). When it comes to nutrition, Lang said:
“Lots of vegetables and fruit and lots of protein – these should be the basics.
500-800g of vegetables and fruit (together) and 4 protein doses a day should be absolutely standard.”
Regarding training, Lang stated:
“EVERY muscle should be trained hard, and hard doesn’t equate to heavy weight.
Use a weight that you can use 10-20 times with clean technique and stop when you notice a technique discrepancy. The more complex and difficult an exercise is, the fewer reps you should do with it (squat, deadlift, bench press, overhead press, pull-up, row, etc.)”
Christian Lang suggests you have a diet filled with protein, fruits, and veggies. He also believes in lifting weights at a high intensity. However, Lang notes that doesn’t necessarily mean using heavier weights. Instead, he thinks more volume – 10 to 12 reps – with better technique on big compound movements will yield you more results.
See his complete muscle building guide for beginners in the IG post below.
https://www.instagram.com/p/CYqbvg-stg2/?utm_source=ig_web_copy_link
Christian Lang is a German INBA PNBA athlete who earned his INBA PNBA pro card in early June of 2021 after winning the overall in the Classic Physique class at INBA Hungary. Shortly after, he won the overall at the German Natural Bodybuilding & Fitness Federation (GNBF) German Championships 2021.
Natural Bodybuilding and WADA Compliant
Natural bodybuilding leagues differ from those like the International Federation of BodyBuilding and Fitness (IFBB) Pro because they require drug testing. The IFBB Pro doesn’t necessarily support the usage of drugs. However, they don’t have any drug testing standards in place that natural bodybuilding leagues like INBA PNBA have.
The INBA PNBA has the strictest drug test standard for its competitors – the World Anti-Doping Agency (WADA). The Olympics use these metrics, and it has a list of all banned substances the government prohibits professional athletes from using during sporting events to make competition fair. Sadly, other natural bodybuilding leagues don’t follow the same rigid drug testing standards the INBA PNBA use. Therefore, athletes’ doping may often go unnoticed.
That is until they are eligible to compete in the INBA PNBA. Since other natural bodybuilding leagues aren’t WADA compliant, new INBA PNBA competitors transferring from other natural bodybuilding leagues face the risk of failing a drug test administered. Since they could have previously passed it in a different natural bodybuilding league, and if you fail a drug test before, during, or after competing in an INBA PNBA show, you’ll be stripped of your title and thrown on the Hall of Shame. And never earn a chance to land a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA.
Generation Iron is looking forward to seeing how Christian Lang does this upcoming 2022 natural bodybuilding season!
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42-Year-Old Alanna Groom Reveals How Bodybuilder Saved Her Life
Alanna Groom is a mother of two who battled depression for years.
Bodybuilding is more than sculpting the perfect physique to compete on stage. For some, fitness is a way to improve mental health and improve overall lifestyles. This is especially true for Alanna Groom, a mother of two from London. Groom battled depression for years and was on the brink of suicide before she began venturing into bodybuilding.
Groom is the mother of two girls and this is when her depression began. She was diagnosed with post-natal depression and it intensified in 2020. The COVID-19 pandemic caused stress to many but especially those who were forced to shut down their businesses. Groom was forced to shut down her business and this is when her depression was at it worst. This is when Groom began thinking that she was “worth more dead than alive.”
Throughout her life, Alanna Groom had tried different diets but nothing was substantial. When the gyms were closed during the lockdown, Groom’s sister hired a personal trainer for her. Scott Francis began training Groom and they began a 10-week program.
“In my head, I was going to end up killing myself in the next few weeks, so I had nothing to lose,” Groom said.
Alanna Groom quickly began losing weight quickly. In December, she began turning her attention to bodybuilding. Her next goal was to train hard enough to be able to enter a competition. She began taking classes to learn poses and perfect her craft. Groom entered her first competition in December and won gold. This was the culmination of all of her hard work.
Groom admits that she hit rock bottom during the lockdown. This is when she began drinking, self-medicating, and her eating habits got worse. When she began her training program with Francis, she went off her antidepressants and fixed her eating habits. After the 1- weeks were up, training for bodybuilding was an easy next step.
“The body building look isn’t everyone’s dream figure, but it’s mine.”
For Alanna Groom, her victory in her first bodybuilding show was worth much more than a gold medal. It showed that she could achieve her goals no matter the obstacles.
“The winning was amazing but I could finally say ‘wow I got myself here, I look like one of them girls I’ve always dreamed of.’”
Bodybuilding is a sport that shows off some of the best physiques in the world. This is a level that is difficult to reach and weightlifters should not be discouraged if they do not get there. For some, the activity of going to the gym and bettering your health can help both mentally and physically. Alanna Groom is the perfect example of that and an inspiration to others.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ronnie Coleman Reflects On Emotional Speech During 2021 Arnold Classic
Ronnie Coleman reflected on his speech after receiving the Lifetime Achievement Award at the 2021 Arnold Classic.
Ronnie Coleman is no stranger to the bodybuilding stage. Coleman won eight consecutive Olympia titles from 1998-2005 and is one of the best competitors in the history of the sport. During the 2021 Arnold Classic, Coleman took the stage for a different reason and was given an incredible award.
Coleman received the Arnold Classic Lifetime Achievement Award during the event in September. This is when he was able to get in front of a microphone and delivered an incredible speech that will be remembered forever. On a recent episode of Nothing But A Podcast, Coleman explained the difficulties of giving this emotional speech.
“It was the hardest thing I ever had to do in my whole life.”
“When I was practicing in my head, it went through smoothly. And then I got up there in front of all those people, then I started thinking about it I think that’s what really got to me, I really started thinking about it. It just hit me like a ton of bricks. I’m like, man! I’m not gonna be able to say this.”
Ronnie Coleman has won plenty of competitions in his career and is tied with Lee Haney for the most Olympia victories in history. Coleman added a victory at the Arnold Classic back in 2001. He discussed his emotions receiving this award from Arnold Schwarzenegger, who is known as the greatest bodybuilder of all-time.
“I haven’t won a lot of wars, you know. I have had a few here and there but lifetime achievement and then being presented by Arnold also, somebody you look up to, idolize in a was, it was a quite blood reaching experience.”
Coleman stepped on stage and let his emotions and feelings takeover. This is one aspect that makes the speech memorable. During this recent episode, Coleman joked about how he wished he have read off a card.
It is difficult to plan a speech ahead of time. Rehearsing a speech is a preparation tool but it never seems to workout how you expect it too once you get up there to speak. Also, Coleman explained how he felt knowing his mother was unable to be there to see him accept this award.
“When you rehearse something, you rehearse it so it’s easy. You’re just by yourself and you’re not thinking about it because you’re rehearsing it, you know. But once you get up there and all those people in front of you and then you get caught up in the moment.”
“The fact that my mom wasn’t there to see it and she always made the big events that I was involved in… that made it even more gut-wrenching. So it was quite an experience… I’ll say it was a very overwhelming experience.”
Ronnie Coleman is a name that remains influential in the sport of bodybuilding. He is an inspiration and has been since he began his career. This was the reason he was given the award. It was a very deserving honor and one that Coleman and those watching will never forget.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Bodybuilding Promoter Chris Minnes: Should Michal Krizo Move To The IFBB Pro?
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IFBB Pro/NPC Promoter Chris Minnes looks back on how the IFBB Pro vs IFBB Elite Pro split affected the sport – and his thoughts on Michal Krizo.
Promoter Chris Minnes has been quietly at work producing some of the fastest rising bodybuilding competitions and events of recent years. Starting originally with the Tahoe Pro, Minnes has grown his endeavors extensively and now runs some of the sport’s biggest shows such as the Legion Sports Fest Pro. With an extensive behind the scenes knowledge of bodybuilding, we connected with Minnes to talk about the IFBB Pro’s future, it’s past, and how the IFBB Pro and IFBB Elite Pro split changed the directory of the sport. Chris Minnes also touches upon the IFBB Elite Pro superstar Michal Krizo and whether or not he should move (or be even be allowed to move) into the IFBB Pro league.
The IFBB Pro league has long been the number one bodybuilding league in the sport. Home to the Mr. Olympia competition and the biggest names in bodybuilding. But a monopoly this sport is not. There are a wide variety of other leagues across the globe providing events for athletes passionate about bodybuilding. One such league is the IFBB Elite Pro. If the names sound familiar – well, that’s because they were once one united organization.
The IFBB Elite Pro was originally part of the IFBB Pro proper. They organized the international and amateur league (separate from the NPC – which resided largely only in the US). In 2017, it was announced that these two entities would split. This changed the landscape to some degree in terms of qualifications for the Mr Olympia – especially for international competitors. Ultimately we landed on two parallel leagues, the IFBB Pro and the IFBB Elite Pro.
During our conversation with IFBB Pro bodybuilding promoter Chris Minnes, we asked for his reflection on the split and how it looked from behind the scenes. Minnes has been promoting bodybuilding shows for quite some time – and can recall the conversation he had with Jim Maino, president of the NPC and IFBB Pro league, just after the decision of the split.
Chris Minnes points out that the split ultimately led to two different approaches to the sport. The IFBB Elite Pro league now receives funds from the government at each international location. Minnes believes that this, in some respects, limits the possibilities of what a bodybuilding competition could be. On the flip side, it also allows the budges of the events to not be solely based on income from fans and athlete registration fees.
That being said, the IFBB Elite Pro league has been making a bit more headlines over the past year due to a viral rising superstar. Michal Krizo is an IFBB Elite Pro bodybuilder who is turning heads amongst fans of the IFBB Pro. This has led the community to call for Krizo to switch leagues. The logic being that most of the biggest talents in bodybuilding still compete in the IFBB Pro league. For Michal Krizo to really prove himself – he should be able to compete against these talented competitors.
But the IFBB Elite Pro and the IFBB Pro are now separate. Unless Michal Krizo formally switches leagues – he cannot quality to compete against the likes of Big Ramy or Brandon Curry at the Mr. Olympia.
We asked Chris Minnes if he felt that it would be a good move for Michal Krizo to switch leagues – when he’s already found great success in the IFBB Elite Pro. Minnes admits that he had never even heard of Krizo’s name. Which he attributes to proving just how much farther behind the IFBB Elite Pro league is compared to the IFBB Pro.
Of course, there are many others who know his name. He’s gone viral online across the divisions of all leagues. He even won Best Arms in the fan-voted Generation Iron Bodybuilding Awards 2021. Minnes believes that if Krizo were interested – he should be 100% allowed to switch leagues. But this comes with one condition – Minnes doesn’t believe in cutting to the front of the line.
Chris Minnes would be happy to see Michal Krizo enter into the amateur NPC league, compete, earn his pro card, then earn qualification to the Olympia. If he goes through the paces – and still proves himself to be a threatening athlete. Then he will really start to turn heads.
Until then, Chris Minnes points out that photos are very different than the real thing. Until we can see Michal Krizo standing side by side with the best of the IFBB Pro league, there’s no real way of knowing just how threatening his physique really is.
You can watch Chris Minnes’ full comments about Michal Krizo and the aftermath of the IFBB Pro vs IFBB Elite Pro split in our latest GI Exclusive interview segment above!
2022 Regional Certificate Requirements
2022 Regional Certificate Requirements | IFBB PRO
Blessing Awodibu Looks Huge At 300 Pounds In Recent Physique Update
Blessing Awodibu has made some serious strides preparing for a return to the stage.
Blessing Awodibu has not competed since the 2021 New York Pro. He has taken an extended break from the stage but has put in some serious work during his time off. Awodibu recently shared a physique update where he is looking massive while weighing 300 pounds.
Awodibu took to Instagram to share some early-year poses. In his physique update, Awodibu shows off his massive back and admits that he has some more work to do, especially with his legs.
“Light vacuum at 300 cannot wait to make that waist disappeared.Love this pose .Learned so much last year about my body ?Excited for my next move .@georgefarah_guru ?”
Blessing Awodibu has turned into a star on social media. He is a bodybuilder who many believe could turn into an Olympia champion. With the look of his physique, Awodibu certainly has the size and will work to make some necessary improvements. It is unknown when he will return to stage but when he does, Awodibu will be a force.
Awodibu began competing in bodybuilding at 18 years old. He quickly made name for himself and earned a victory at the 2016 Arnold Classic Amateur. In 2017, Awodibu earned his Pro Card at the IFBB Diamond Cup. He did not compete in a professional competition until last year. Awodibu finished third at the 2021 Indy Pro in May before taking on the New York Pro.
This is where Blessing Awodibu began his rivalry with Nick Walker, who won the New York Pro and finished fifth at the 2021 Olympia. This was the last time Awodibu stepped on stage and he has clearly made some strides in adding necessary size. In December, Awodibu and Walker were seen training together. Walker is one of the stars in bodybuilding and Awodibu could be on his way to taking that next step.
Awodibu has gained 1.7 million followers on Instagram during his career. He has not been shy about showing off physique updates and where he is in preparation. Fans are looking forward to the day Awodibu returns to the stage and reaches his full potential. Stay tuned for an official announcement on when Blessing Awodibu makes his return.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Redcon1’s Aaron Singerman Reveals All On His Falling Out With PJ Braun & Blackstone Labs
Aaron Singerman details his rise in the bodybuilding supplement world and gets honest on falling out with PJ Braun.
Aaron Singerman is a notable name in the bodybuilding industry – mostly for his success in the world of supplements. With the supplement industry so oversaturated – it’s always a major accomplishment when one succeeds to such a high degree. But that doesn’t mean Singerman’s rise didn’t come with some hurdles. Most notably, he had a very public and somewhat dramatic falling out with his former business partner PJ Braun. In our latest GI Exclusive, Aaron Singerman details his rise and also reveals the truth behind is split with PJ Braun and Blackstone Labs.
While Aarong Singerman might be best known for his supplement company Redcon1, he was also involved in the shockingly fast success of Blackstone Labs. Blackstone Labs was known as a more “hardcore” supplement company. Aarong Singerman and PJ Braun worked together to make it such a massive success.
But that success came with a hefty load of drama. Soon after Blackstone Labs cemented itself as a success, Aarong Singerman had a very public falling out with PJ Braun. Not only that, but Singerman eventually left Blackstone Labs completely.
Many rumors swirled around the web as to exactly what happened. Even beyond that, both Singerman and Braun are thought to now be bitter rivals in the public eye. But is that true? And what is the true story about the falling out between these two successful bodybuilding entrepreneurs?
During our video conversation with Aaron Singerman, he explained in honest detail exactly what happened from his perspective. While the entire falling out was surely a long story of multiple events, the broad stroke of it is that the two men started to change in opposite directions.
“As people get older, your values change,” Aaron Singerman states in our interview. He continued:
“And as money is involved, people’s personalities could change. And so, I think what really happened was – two guys were best buddies who had so much in common and then it really dramatically shifted apart. Because you know, PJ was doing what we were initially doing – having fun doing his thing. And then I had babies, more babies, another baby, you know? And my life was so much different and my values changed too. Where his were pretty much still the same and mine had dramatically shifted… The things that appealed to me before don’t appeal to me now.”
We then followed up by discussing the present. Does Singerman still have a problem with PJ Braun and vice versa? According to Singerman, not at all. He claims that he has no ill will towards Braun.
You can watch Aarong Singerman’s full comments about the rise of Redcon1, Blackstone Labs, and his falling out with PJ Braun in our latest GI Exclusive interview segment above.
Paul Krueger Looks to Defend Mr. Natural Olympia Title in 2022
2021 Mr. Natural Olympia Paul Krueger plans to defend the Men’s Bodybuilding title at 2022 Natural Olympia.
If you were tuned in for 2021 Natural Olympia, you know Paul Krueger. He was 2021 Mr. Natural Olympia after clinching the Men’s Bodybuilding division. What’s crazy is that he won just weeks after earning his pro card. Well, the party didn’t end there for this determined INBA PNBA athlete. One of his top New Year’s resolutions is to defend his title. On Instagram (IG), Krueger asserted:
“My top 3 goals 2022:
Return and defend the @inbapnbaglobal_official Natural Olympia title in November.
Become completely debt free.
10X my YouTube channel to 26k subs.”
You can see his full IG post below.
https://www.instagram.com/p/CYm8KzAPdsN/?utm_source=ig_web_copy_link
Natural Olympia
Natural Olympia is the cornerstone natural bodybuilding event for natural bodybuilders. It’s The Pinnacle of Natural Sports, and if there’s a competition a competitor wants to win, this is the one. This past year (2021), contestants were representing 15 countries, including champions from all over the world, including Italy (Angelo Mastrangelo – Men’s Sport Model ), Mexico (Arely Ayala – Bikini Angels), Germany (Mirco Burger – Men’s Bodybuilding Masters), and Britain (Claire Burton – Women’s Physique Masters).
Competitors compete here for a chance to win grand prizes, and this upcoming Natural Olympia added a new bodybuilding category. Also, the INBA PNBA has signed on a plethora of athletes to multi-media contracts with Generation Iron, INBA PNBA, and Iron Man Magazine.
The drug testing protocol is rigid for INBA PNBA competitors. The INBA PNBA league scans each athlete for banned substances on the most elite drug testing standards – World Anti-Doping Agency (WADA).
Although Paul Krueger is the reigning champ, that doesn’t mean he’ll stay that if he ever fails a drug test. Any INBA PNBA athlete who gets caught doping with a substance from the WADA list will be stripped of their title. For example, Jill Kolivoski was the former Women’s Bodybuilding champion until she later failed a drug test administered at 2021 Natural Olympia and was stripped of her title.
How Strong Is Paul Krueger?
Paul Krueger is insanely strong. Below, you’ll find an IG clip of him dumbbell incline bench pressing 200 lbs a few months before winning the 2021 Natural Olympia.
https://www.instagram.com/p/CSckrYSB4TG/?utm_source=ig_web_copy_link
Krueger focuses on lifting heavy weights. There are other IG clips of him repping 500 lbs on barbell Romanian deadlifts and 405 lbs on barbell squats.
In an IG post posted on November 16, 2021, Krueger stated:
“I’ve only ever known lifting heavy/scary af. I am one of the freaks that hogs all the plates, pushes through the weight with audible growls, and who is threatened to be removed from globo gyms on a regular basis for exceeding the designed capacity of machines.”
In addition, he uploaded a video explaining how the golden ratio – how the approximate number 1.618 relates to mathematics – can help your bodybuilding physique on his YouTube channel. According to Krueger, following this principle will give you the perfect shoulder-to-waist ratio to provide you with the ideal V-taper for natural bodybuilding.
Generation Iron wishes Paul Krueger the best of luck in his 2022 natural bodybuilding season!
Follow us on Instagram, Facebook, and Twitter to see INBA PNBA athletes’ workouts to succeed in the 2022 season!
Kai Greene Looking Downsized In Recent Videos
Kai Greene might be training with a different goal.
Kai Greene has not officially announced his retirement from the sport of bodybuilding. He often posts physique updates and workout videos but there might be a different goal in mind. Greene has maintained a shredded physique but is seems unlikely that he will return to the stage at 46 years old. In recent videos, the legendary bodybuilder has looked a bit downsized.
Greene posted a recent video to Instagram where he is promoting machines and equipment made by Powertec. In the video, Greene is seen using the machines and is looking a bit slimmed down.
At this point, Kai Greene might be interested in building a healthier version of himself. He was one of the elite bodybuilders during his time and still has a huge following that wants him to return to the stage. Greene has not competed in six years despite holding off on retiring. There was speculation that he was going to return during the 2021 Olympia but that did not happen.
During his career, the Olympia title has eluded Greene but he has three second-place finishes. Greene has three victories at the Arnold Classic and finished third in 2016. It is clear that Greene can still put in the work in the gym and he shows it on a daily basis.
Kai Greene continues to inspire others and share some workouts to try. He is using his massive following to share knowledge and insight on weight lifting.
“The body you see is just a physical manifestation of my own thoughts, my ideas, and my actions. Our own super powers are not external strengths but more so found deep in within.
I want you to think about your dreams…and more importantly I want you start living your dreams.
There’s never been a better time then right now in our own self isolation to start moving forward.”
If Kai Greene is downsizing, this does not mean that he is out of shape or losing strength. Quite the opposite actually. At age 46, Greene is focusing on his health and might not be interested in waking around at his competition weight. This might upset some fans if Greene is not interested in returning to the stage but his presence in bodybuilding is still busy and he continues to show off an impressive physique.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Liam Hemsworth Looks Shredded In Recent Photo Shared By Brother Chris
Chris Hemsworth shared a birthday post for his brother, Liam Hemsworth.
The Hemsworth brothers are no strangers to the limelight. Over the years, both Chris and Liam have been featured in some massive films while turning their attention to fitness. Liam, who turned 32 on Thursday, seems to be paying some extra attention to his physique lately. Chris shared a birthday post where his brother is looking as shredded as ever.
Like any brother would, Chris Hemsworth made sure to troll Liam Hemsworth a bit with his post on Instagram and even offered some help.
“Happy birthday @liamhemsworth hopefully this is the year you finally get in shape and take care of yourself ??To help with your transformation I’m gonna gift you 10% off a @centrfit membership #familydiscount love you”
Chris is referring to his health and fitness app CentrFit in his post. Both Hemsworth brothers have been seen working on their physiques in recent months. Chris is no stranger to bulking up for a role, which he is currently doing as he prepares to play Hulk Hogan is an upcoming Netflix biopic. Chris has shared some intense workouts that feature boxing and different ways to build strength.
Despite being trolled by his brother, Liam Hemsworth is looking shredded in this picture. He is best known for his work during The Hunger Games series. Chris Hemsworth has also done well in the box offices with films like Thor and The Avengers.
The Hemsworth brothers have turned into heartthrobs on the big screen with a huge following on social media. This is where they have shared recent workouts and physique updates. Liam has even graced the cover of Men’s Health because of his work to improve his physique. This includes strengthening muscles in many different ways.
In November, the Hemsworth brothers were seen putting themselves through a brutal pilates workout. This was a session that was led by Chris’ CentrFit app and it certainly tested their strength by the looks of it. It was a workout that was aimed to build core strength and joint flexibility. This is just one way the Hemsworth brothers have built impressive physiques.
One thing we know is that both Chris and Liam are dedicated to fitness and are always interested in bettering themselves. They have inspired others to do the same by sharing workouts and even creating an app to lead. It will be interesting to see where their fitness venture takes them next.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.