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ZITF tournament in Bulawayo Will Feature Reigning Mr Zimbabwe

By
Nicholas Bell
-

Reigning Mr. Zimbabwe champion Ndumiso Dlodlo will be returning to the stage on April 28 at the ZITF tournament in Bulawayo.

The 32-year old-Dlodlo, based out of Johannesburg South Africa was crowned Mr. Zimbabwe at 7 Arts Theatre in Harare last year. That achievement marked the pinnacle of a standout career.


In 2013 he won the competition’s Middleweight division and in 2014, he took second at Lightheavyweight. IN 2016 he won the Senior Men’s Bodybuilding. He told News Day that he hopes to take grand prize this year.

“I have been training hard and chances are that this time I will be crowned the ZITF champion again. After finishing first and third at ZITF open and Ironman 2017 respectively, I came back stronger at the Nationals and became the first athlete from middleweight since 2007 (Chenai Mambwere) to win the overall senior men bodybuilding title at the Nationals.”


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To win, he will have to out-perform a strong lineup, featuring African bodybulders: Blessing Nyapimbi, Nigel Maphosa, Eddie Mutero, Lovemore Munyamana and Nigel Maphosa.

In the Women’s division, Shantel Batch, who has completely dominated ZITF championships through 2016, is set to face arguably her toughest show yet. She will take stage with the likes of Kylie McDonald and Selina Manuel.


National Federation of Zimbabwe Bodybuilding and Fitness secretary general Quiet Shangai is extremely excited at the promising roster.

“All I can say is that we are going to have a tight competition and we are happy that we have an increase in women participation in the sport and this shows the women division will be a totally complicated category.”

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Oscar De La Hoya Being Extorted For Sex Tape Involving “Kitchen Utensils”

By
Nicholas Bell
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Oscar De La is in a bind.

This week a torrent of news has surfaced over former boxing champion and president of Golden Boy promotions Oscar De La Hoya. According to Daily Mail, he is currently at the center of a $2 million extortion plot over a sex-tape. The issue is reportedly being investigated by the FBI.


It is believed that De La Hoya was targeted by two women online, whom he then invited back to his luxury condominium at The Montana building in Pasadena. Once inside, the three partied before Oscar was filmed on a cell phone in various embarrassing sexual situations. The tape allegedly includes:

“A totally naked De La Hoya playing the part of exhibitionist in front of two women, one blonde and one brunette, while in one scene the women are seen performing sex acts on him with kitchen utensils.”

According to Daily Mail, the women later contacted De La Hoya demanding $2million, but that he refused to pay or negotiate so the pair approached celebrity sex tape broker Kevin Blatt, who told Daily Mail:

“Yes two women tried to extort Oscar De La Hoya. I was contacted by someone claiming to be an Instagram model and she put me in touch with another girl. I took a meeting… I’ve seen a lot of shocking videos in my time and this one was incredibly embarrassing. But it was clear to me Oscar had been set up. The girls even took a picture of his driver’s license to prove it was him, they knew what they were doing, almost as if they had done this before. In my mind it was outright extortion and I cut ties with them immediately.”


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This type of accusation might be harder to believe if Oscar didn’t already have several similar incidents. In 2007, Serbian stripper Milana Dravnel released photos of Oscar in fishnets, panties and high heels.

Then in 2011, De La Hoya was hit with another lawsuit in which it was claimed he threw a “depraved, cross-dressing, drug-driven orgy at New York’s Ritz Carlton Hotel.”

New York model Angelica Marie Cecora, then 25, also filed a lawsuit against Oscar in which she claimed he cavorted around in women’s underwear and went crazy with cocaine and sex toys, intimidating her and her friend when they tried to the room. However, she ultimately lost the case.


Now MTO news has allegedly obtained pictures of the encounter. Faces are not shown, so perhaps it is a last-ditch attempt at extortion, but in any case, the Golden Boy again finds himself in the headlines for all the wrong reasons.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Phil Heath Gives Advice To Older Bodybuilders Looking To Continue Making Gains

By
Nicholas Bell
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Phil Heath with some important advice for older bodybuilders.

Olympia champion Phil “The Gift” Heath, while a polarizing figure, as been an excellent resource for many up and coming bodybuilders. He is far from reclusive, and often divulges his training and nutritional methods. Massive Muscle recently released a clip from Phil’s ‘Gifted’ channel in which he addresses a question from an older athlete.


The man wanted to know how he can train to avoid injury, if there are specific methods he should employ. Phil responds:

“I definitely believe that muscle confusion is great. However, when you’re training around an injury sometimes rest is just the most important. I definitely believe in active release therapy for those areas too. And depending on the level of injury maybe going to a specialist or getting an MRI is important. And I know people hate- for some reason us bodybuilders- hate to go to the doctor because we don’t what to what? Be told that we cant train.”


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He says that there are different ways to stimulate muscle growth with different amounts of weight.

“If you cant afford that there’s foam rolling, stuff like that that can help. But I definitely think that you should cut back on the heavy weight and maybe focus on some other ways maybe doing drop sets or even giant sets. Or also maybe focusing on the Type II muscle fibers and focusing on peak contraction and holding that for a longer period of time.


“I know for myself when I train let’s say back, and I’m doing pulldowns. Instead of thinking okay can Phil Heath do the full stack? I sure can. But whats more challenging for me? Maybe doing 90% or 80% of that and being gable to hold int at peak contraction that for a longer period of time. More muscle activation is going to create what? More muscle!”

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Cody Garbrandt Accuses TJ Dillashaw Of Using EPO

By
Nicholas Bell
-

The feud that will never die.

TJ Dillashaw left Team Alpha Male with the UFC Bantamweight belt, which he soon lost to the arguable Bantamweight GOAT Dominick Cruz. The man who took the belt off Cruz was team Alpha Male up-and-comer Cody “No Love” Garbrandt. This set up a brilliant rivalry, which escalated quickly. Dillashaw was set to face Garbrandt at UFC 217, and leading up to the fight Garbrant accused Dillashaw of using illegal PED’s.


Specifically, at the press conference, he declared that TJ “showed everyone how to do it on Team Alpha Male” and that he’s on “everything.”

Other fighters out of TAM including Uriah Faber and Chris Holdsworth have also suggested that TJ was doping. Regardless, at 217, TJ walked away with the belt in a brilliant striking match. Cody’s exceptional boxing earned him a devastating knockdown at the end of the first round, and TJ was very clearly saved by the bell. But he rallied heroically, and in the second round, landed a head-kick that set up a brilliant finishing flurry.

TJ then desired to drop to 125 pounds and face Demetrious Johnson for the Flyweight strap, but that fight fell through due to indeterminate factors. Now he will rematch Garbrandt for the belt, and the trash-talk has already renewed. This time, Garbrandt is being more specific concerning TJ’s alleged substance abuse, claiming through tweets that he dosed Erythropoietin.


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https://twitter.com/Cody_Nolove/status/983719202237267969?ref_src=twsrc%5Etfw&ref_url=https%3A%2F%2Fwww.bloodyelbow.com%2F2018%2F4%2F19%2F17255908%2Fcody-garbrandt-accuses-former-teammate-tj-dillashaw-of-using-epo-ped-steroids-mma-ufc&tfw_site=BloodyElbow

https://twitter.com/Cody_Nolove/status/986399837955371009?ref_src=twsrc%5Etfw&ref_url=https%3A%2F%2Fwww.bloodyelbow.com%2F2018%2F4%2F19%2F17255908%2Fcody-garbrandt-accuses-former-teammate-tj-dillashaw-of-using-epo-ped-steroids-mma-ufc&tfw_site=BloodyElbow

Erythropoietin or EPO, is the primary hormone that stimulates the production of red blood cells. More red blood cells means more capacity to hold and transfer oxygen throughout the body.


It’s unclear if these more specific accusations will have any ramifications, but the UFC cannot be happy. Garbrandt will rematch Dillashaw at UFC 227 this August.

https://middleeasy.com/mma-news/cody-cejudo-dillashaw/

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Ryan Terry On The Grind: “I Hid My Protein Shakes Under The Floorboards”

By
Nicholas Bell
-

Ryan Terry has had a long road to success.

Two-time Arnold Classic winner Ryan Terry is no stranger to hard work. As an up-and-coming bodybuilder, he worked 12 hour shifts as a full-time plumber and gas engineer. Recently Terry spoke to TV3 about his remarkable rise.


“I used to get up at four or five o’clock in the morning to fit in my cardio sessions and prep all of my meals for the day. I’d start work at 7am and train in the evening when I finished at eight o’clock at night, which was a regimented routine for me, for years.

“I’d sneak to my van on dinner breaks to eat my prepped meals and I even hid my protein shakes under the floorboards while fitting gas pipes, so my boss didn’t see me taking them.

“A lot of people say, ‘I wish I had your life’, or, ‘You’ve had it easy’, but when I first started out, it was extremely hard.”

Terry was an exceptional athlete in his teen years, but an Achilles tendon injury forced him to take some time off. During this time, he gained significant weight and after recover, turned to the gym to shed it.


Strength Wars Movie

“I was always quite self-conscious, but I really enjoyed training and I wanted to keep improving my confidence and sculpting my body. It was only later down the line that I thought I was going to have go at dieting like a bodybuilder, just once. I won my first show and that was it – I’ve never looked back.”

Terry describes the experience of being onstage competing as “an unbelievable feeling,” but says it comes at a steep steep price.

“For the first five years of going professional, I had no time for a social life because I was so committed to the cause and a bit too obsessed. My work came first.

“Now I’ve managed to find a balance, and I’m not completely regimented anymore – I’ve become more relaxed in the fact that I can eat normal food every now and again.”


As far as advice – he keeps it short and sweet.

“It’s all about putting a plan together which is in line with your goals.”

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Daniel Cormier Says Khabib Nurmagomedov Will Retire Undefeated

By
Nicholas Bell
-

“The Eagle” has looked unbeatable in his 26 professional bouts.

Khabib Nurmagomedov took his place as king of the UFC’s ultra-competitive Lightweight division last weekend at UFC 223. His win over Al Iaquinta earned him the now-undisputed belt, which the UFC stripped from an inactive Conor McGregor.


Khabib is undefeated in the UFC and trains out of one of the most legendary fight camps ever: AKA- the American Kickboxing Academy in San Jose California. Out of that camp have come the Four Kings- Lightweight champion Khabib, Light-heavyweight champion Daniel Cormier, former Middleweight champion Luke Rockhold, and Former heavyweight champion Cain Velasquez.

Of the four greats, only Khabib is undefeated. And Cormier is confident he will stay that way.

“He’ll be the only guy that never loses,” he told MMAFighting. “He’s not going to lose, man. They won’t know how to deal with him. He’s going to be the only guy that goes through this whole thing without losing. Because I’m not sure he’s going to be here that long. But while he’s here, nobody’s going to beat him.”


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Cormier predicts that Khabib’s first title defense will be against former champion Conor McGregor. The fight would be a sharp clash in style between striker and grappler. Conor has only faced one skilled grappler in the past, beating Chad Mendes at Featherweight on short notice.

“When I watch Conor fight Chad Mendes, Chad Mendes is a great wrestler but he’s small. He beat him up for two rounds. He beat Conor for two rounds until Conor got up. He had done that for two straight rounds on 10 days’ notice.”


Khabib has hinted that he does not plan on staying in the fight game much longer. The belt for him is now a dream accomplished, and to retire undefeated would cement him among the gods of MMA. He has yet to face a striker with McGregor’s abilities, but one does get the feeling that if a fight between the two reached the floor, it would be Khabib’s to lose.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Alternating Deltoid Raise – Exercise Guide

By
Vidur Saini
-
plate front raise benefits

Alternating Deltoid Raise (Shoulders) – Exercise Guide

Muscles worked: Shoulders

Equipment needed: Dumbbells

Instructions

1. Stand with an upright torso with a dumbbell in each hand extended at arm’s length.

2. Places your arms at your sides, so your palms are facing each other.

3. While maintaining a slight bend in your elbows, raise the dumbbells directly in front of you.

4. Exhale as you raise the weights to the shoulder height. Your arms should be parallel to the floor at the top of the movement.

5. Return to the starting position while breathing in.

6. On the second rep, raise the dumbbells laterally to your sides. Your arms should be in a straight line as you elevate the dumbbells to shoulder height.

7. Slowly return to the starting position and alternate to the front and sides for the recommended reps.

Alternate Exercises for Alternating Deltoid Raise

Front Dumbbell Raise

Side Lateral Dumbbell Raise

Dumbbell Lying Rear Lateral Raise – Exercise Guide

By
Vidur Saini
-
plate front raise benefits

Dumbbell Lying Rear Lateral Raise (Shoulders) – Exercise Guide

Muscles worked: Shoulders

Equipment needed: Dumbbells

Instructions

1. Lay with your chest placed on an incline bench while holding a dumbbell in each hand extended at arm’s length.

2. The incline bench should be at a 15-20-degree angle from the floor. Maintain a slight bend in your elbows throughout the exercise.

3. Your arms should be perpendicular to the floor, and the palms should be facing each other at the starting position.

4. As you exhale, raise your arms to the sides, so they are parallel to the floor and are perpendicular to your torso.

5. Pause and contract your rear delts as you elevate the dumbbells to the shoulder height.

6. Breathe in and lower the dumbbells to the starting position while maintaining a slow and controlled motion.

Repeat for the recommended reps.

Variations/How To

Target the Rear Delts from Different Angles

You could hit the rear delts from different angles by changing the height of the incline bench. Changing your wrist position from neutral (palms facing each other) to pronated (palms facing backward) can also bring variety to the exercise.

Alternate Exercises for Dumbbell Lying Rear Lateral Raise

Dumbbell Rear Delt Row

TBT: Arnold Schwarzenegger Trolls Kevin Levrone Shawn Ray, And Flex Wheeler, Gives Health Update

By
GI Team
-

Fun and games with some of the best of the best.

The Arnold Classic has featured some of the greatest bodybuilders in the sports history. With champions like Flex Wheeler, Shawn Ray, and Kevin Levrone, the Arnold Classic has had an illustrious past of legendary victors.

In 1996, Arnold Schwarzenegger himself was excited to see these legendary champions take to the stage to do battle with one another. Being the playful master of mind games that he is, Arnold Schwarzenegger couldn’t resist some fun and games before the epic showdown of champions. Take a look at this throwback video along with a health update by Arnold Schwarzenegger himself.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Strength Wars Movie

Dumbbell Rear Delt Row – Exercise Guide

By
Vidur Saini
-
plate front raise benefits

Dumbbell Rear Delt Row (Shoulders) – Exercise Guide

Muscles worked: Shoulders

Equipment needed: Dumbbell

Instructions

1. Stand with an upright torso with a dumbbell in each hand extended at arm’s length.

2. Push back your hips while maintaining a slight bend in your knees.

3. Keep your back straight and lean forward so your upper body forms a 45-degree angle with the floor.

4. Your arms should be perpendicular to the floor at the starting position while holding the dumbbells with pronated wrists.

5. While breathing out, pull your shoulders into a retracted position and lift the dumbbells towards your chest by flexing the elbows.

6. Your upper arms should be in a straight line at the top of the movement.

7. Pause and contract your shoulders for a couple of seconds before returning to the starting position.

8. Repeat for the recommended reps.

Alternate Exercises for Dumbbell Rear Delt Row

Dumbbell Lying Rear Lateral Raise

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