Nick Walker looks primed and ready for the 2023 Olympia in three weeks.
The 2023 Olympia is just three weeks away and all competitors are putting the finishing touches on their physiques. This includes Nick Walker. The Mutant finished third in last year’s Mr. Olympia competition and is looking to climb even higher. Recently, he showed off an insane back shot showing off his muscle mass and conditioning.
In a relatively short amount of time, Nick Walker has become one of the most anticipated bodybuilders in the IFBB Pro league. His massive size and conditioning have been lauded by fans and experts ever since he came onto the scene. Fast forward to 2022, Walker earned a third place finish at the 2022 Olympia – only behind champion Hadi Choopan and Men’s Open newcomer Derek Lunsford.
Nick Walker than jumped into the 2023 Arnold Classic just three months later. He brought a physique that was clearly more conditioned than his Mr. Olympia appearance but was perhaps slightly smaller and less full – reducing his famous “freak factor.” Due to this, he fell just short and landed second place.
Now, Walker is preparing to take the stage at the Olympia in three weeks and is looking competition ready.
Nick Walker Instagram
Nick Walker Ready To Compete At The Olympia
Nick Walker took to Instagram to share another physique update. This time, it was showing off his insane back progression.
Nick Walker will enter the 2023 Olympia hoping to improve upon his standing once again. He went up two spots last year and is looking to do the same once again. This would land him in the top spot. Walker has asserted himself as one of the top competitors in Men’s Open and will likely contend for a title once again.
Now is the time where many have make their predictions and discuss what could happen on stage. This includes some competitors themselves.
Derek Lunsford is another bodybuilder who spoke out about the upcoming event. After his runner-up finish in 2022, Lunsford believes he will battle for the title once again. Lunsford was bested by Choopan back in December. He also believes that Walker and Samson Dauda will battle for third place.
It will all play out on stage come November 2-5 where Men’s Open will once again be the headline of the event.
Christian Figueiredo could not be resuscitated after doctors attempted it following the operation.
Brazilian bodybuilder Christian Figueiredo passed away at 29 years old due to complications during liver surgery. His wife, Vivi Torres, shared the news on Instagram on Monday.
Figueiredo suffered a stroke during the operation that led to his death. A friend of the bodybuilder shared that “it was supposed to be a pretty simple surgery but there were complications.”
Figueiredo’s friend and fellow bodybuilder, Ricardo Alexandre Martins Correia, spent time at the hospital and spoke on what happened following the operation.
Christian Figueiredo Instagram
Christian Figueiredo Suffered Complications During Surgery
The news was confirmed on social media by loved ones of Figueiredo and the story was shared so that there was no speculation.
“Chris needed a surgery but sadly had a stroke. They tried to prevent the bleeding from getting serious, hemorrhage, and then he had an unusual heart attack. The body went into shock. So this hemorrhage started when they tried to stop the bleeding from getting, from getting serious, he went into cardiac. So there was nothing that the doctors could do to resuscitate him. Really top-notch skilled team here. Strong doctors.”
Christian Figueiredo earned his Pro card in 2022 during the Musclecontest in Brazil. He was preparing to take on the IFBB with his impressive physique that featured great conditioning and symmetry.
“Sadly, there are things beyond our control. It was simpler than mine. Life is like that. There are things out of our control. We lost a brother. A guy I’ll love forever.”
Generation Iron sends condolences to family and friends of Christian Figueiredo during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
While the idea of submerging yourself in freezing cold water may seem insane, there are numerous benefits that come with this practice, hence the reason ice baths are used by tons of bodybuilders, such as Chris Bumstead, to aid in their recovery. Let’s take a look at the science behind ice baths and how they work to provide relief from sore muscles, enhance exercise recovery, support immunity, improve mental health, reduce inflammation and swelling, and lower core body temperature.
So grab your towel and join us as we explore the health benefits of ice baths!
The Science Behind Ice Baths
Cold water immersion is not just about a quick dip in icy temperatures; it’s a science-backed practice with numerous benefits. When you immerse your body in cold water, the blood vessels are stimulated, resulting in increased blood flow throughout your system. This enhanced circulation helps to lower your core body temperature, which can have therapeutic effects. In sports medicine and physical therapy, cold therapy has been extensively studied and found to be effective in reducing muscle soreness and promoting recovery after intense exercise.
By incorporating ice baths into your routine, you can reap the rewards of active recovery, reduce muscle soreness, and support your overall well-being. Remember to always start with shorter durations and gradually increase the time spent in cold water to allow your body to adjust. So why not give it a try and add this refreshing practice to your fitness and wellness regimen?
The Concept of Cold Therapy
Cold therapy, also known as cryotherapy, involves utilizing cold temperatures for therapeutic purposes. When the body is immersed in cold water, it triggers a stress response that can have various benefits. One of these benefits is the activation of brown fat cells, which are thought to aid in weight loss. Cold therapy has been used for centuries in different cultures due to its potential health benefits. Popular forms of cold therapy include cold showers and ice baths. These methods have gained traction in recent years, with proponents like the Classic Physique Mr. Olympia champ, Chris Bumstead, advocating their use for improving physical and mental well-being. By harnessing the power of cold temperatures, cold therapy provides a unique approach to supporting overall health and wellness.
How Ice Baths Work
Preparing for an ice bath involves filling a tub with cold water and adding ice. It is recommended to start with shorter durations and gradually increase the time spent in the ice bath. The ideal water temperature for an ice bath is around 50 to 59 degrees Fahrenheit. During the ice bath, the body’s core temperature drops, leading to physiological changes. It’s important to follow up an ice bath with warm-up exercises to promote circulation. By understanding the process of how ice baths work, you can optimize their potential benefits for active recovery, muscle pain relief, and less stress.
Preparing for an Ice Bath
To prepare for an ice bath, it is important to warm up your body with light exercises beforehand. This helps to get your blood flowing and prepares your joints and muscles for the sudden cold temperature and tensing up. Adding ice to the cold water ensures that the temperature remains consistently low throughout the bath. To keep track of time, it’s advisable to have a timer or clock nearby. It is recommended to wear a swimsuit or comfortable clothing during the ice bath to allow for ease of movement. Lastly, make sure to have towels and warm clothing ready for after the ice bath to help warm your body back up.
Unveiling the Health Benefits of Ice Baths
Ice baths offer a range of health benefits that can aid in recovery and overall well-being. One of the primary advantages is their ability to provide relief from muscle soreness and reduce inflammation. By immersing oneself in cold water, the body experiences a decrease in muscle pain and swelling. Furthermore, ice baths contribute to enhanced exercise recovery. After an intense workout or physical activity, submerging oneself in cold water helps to promote active recovery and reduce muscle fatigue.
In addition to physical benefits, ice baths also support cognitive health. The exposure to cold temperatures triggers a relaxation response in the body, reducing stress levels and promoting mental well-being. Furthermore, regular ice bath sessions may have positive effects on the immune system, increasing resilience and supporting overall health.
Overall, ice baths offer potential benefits for both the body and mind. Whether you’re an athlete looking to enhance recovery or simply seeking a natural way to unwind, incorporating ice baths into your routine may be a good idea. However, it’s always recommended to consult with a healthcare professional before starting any new therapy or treatment.
Relief from Sore Muscles
After an intense workout, muscle soreness can be a common occurrence. Fortunately, ice baths can provide relief from this discomfort. By immersing your body in cold water, you can reduce lactic acid build-up in your muscles and alleviate soreness. The cold temperature of the water also numbs the pain receptors, providing immediate relief.
Additionally, ice baths constrict blood vessels, reducing inflammation and swelling in the muscles. This promotes faster muscle recovery and decreases the duration of muscle soreness. Incorporating ice baths into your post-workout routine can help alleviate muscle pain and enhance your overall recovery process.
Enhanced Exercise Recovery
One of the key benefits of ice baths is their ability to enhance exercise recovery. After intense workouts or competitions, ice baths can accelerate the recovery process by reducing muscle damage and promoting repair. By immersing the body in cold water, circulation is enhanced, delivering oxygen and nutrients to fatigued muscles. This can help prevent delayed onset muscle soreness (DOMS) and improve overall performance. Regular ice bath sessions can also increase training capacity and support enhanced exercise recovery. Incorporating ice baths into your post-workout routine may be a good idea for athletes and fitness enthusiasts seeking improved recovery and muscle pain relief.
Support for Immunity
Regular cold therapy, such as ice baths, has been shown to support immune function by stimulating the production of white blood cells. Research suggests that ice baths can also increase the production of anti-inflammatory cytokines, which can help reduce inflammation in the body. Additionally, cold exposure may strengthen the body’s defense against infections.
Ice baths can improve lymphatic circulation, aiding in the removal of toxins from the system. By incorporating regular cold therapy into your routine, you may experience a reduction in the frequency and severity of common illnesses. So, taking an ice bath can not only provide physical benefits but also contribute to supporting your immune system.
Mental Health Improvement
Ice baths offer more than just physical benefits. They can also have a positive impact on mental well-being. Taking a dip in cold water can induce relaxation and a sense of calmness, helping to alleviate symptoms of anxiety and depression. Cold therapy stimulates the release of endorphins, promoting a positive mood and stress relief. It also triggers the production of norepinephrine, a neurotransmitter associated with focus and attention. Regular ice baths may improve overall mental resilience and well-being. So, if you’re looking to boost your mental health, consider incorporating ice baths into your routine for their potential benefits.
Reduction of Inflammation and Swelling
Ice baths have been found to effectively reduce inflammation and swelling in the body. One of the mechanisms behind this is vasoconstriction, which is the narrowing of blood vessels. By causing vasoconstriction, ice baths reduce blood flow to inflamed areas, helping to alleviate swelling. Additionally, cold therapy has been shown to decrease the release of pro-inflammatory molecules in the body. This can further contribute to the reduction of inflammation and swelling.
Ice baths are particularly beneficial for acute injuries or overexertion, as they can help speed up the recovery process. Furthermore, the cold temperatures in ice baths can suppress the activation of immune cells involved in inflammation. As a result, regular ice baths may even aid in the management of chronic inflammatory conditions.
Lowering Core Body Temperature
After intense exercise, one of the benefits of ice baths is their ability to lower core body temperature. Cold water immersion is effective in decreasing body temperature, which in turn reduces inflammation and promotes recovery. By lowering the core body temperature through ice baths, individuals may also experience improved sleep quality. Additionally, ice baths have the potential to enhance athletic performance by reducing heat-induced fatigue. This is achieved by stimulating blood flow and promoting muscle recovery. Incorporating ice baths into a post-workout routine can be beneficial for athletes and fitness enthusiasts alike.
How Often Should One Take Ice Baths?
The frequency of ice baths varies depending on individual preferences and recovery needs. Professional athletes often incorporate multiple ice baths per week into their training routines. For recreational athletes or fitness enthusiasts, two to three ice baths per week may be beneficial. Giving the body enough time to recover between sessions is crucial. Consulting a sports medicine physician or physical therapist can help determine the optimal frequency for your specific needs.
Now, while stuffing the bathtub full of ice may not exactly be what you want to do, there are specific tubs that you can use for all of your ice bath needs, such as Ice Barrel.
Ice Barrel is 42 inches high and 31 inches wide, making it easy to transport and store. Despite being easy to move and store, Ice Barrel is still big enough for you to stay in an upright position, rather than a reclined position. The ability to stay in an upright position is great for you to fully experience the natural response of forced cold exposure. The design of Ice Barrel also allows you to choose how much you wish to submerge yourself, whether that’s up to your neck and shoulders or even dunking completely in the cold water.
Conclusion
Ice baths have gained popularity in recent years for their potential health benefits. From relieving sore muscles to improving exercise recovery and even boosting mental health, there are several reasons why people are incorporating ice baths into their wellness routines. However, it’s important to understand the science behind ice baths and how they work before diving in. While research supports many of the claimed benefits, it’s also crucial to be aware of potential risks and side effects.
If you’re considering trying ice baths, start by preparing yourself both mentally and physically. Gradually acclimate your body to the cold temperatures and ensure proper hydration. As with any new wellness practice, it’s best to consult with a healthcare professional to determine the frequency and duration of ice baths that are safe and suitable for your individual needs.
Remember, ice baths should never replace medical treatment or professional advice, but they can be a valuable addition to your overall wellness routine. So, take the plunge and discover the potential health benefits that ice baths may offer.
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Sam Sulek prefers to save the bulk of his calories for later in the day to prevent hunger pains.
Sam Sulek is currently in his cutting phase, and recently, we took a look at his full day of eating and arm workout. Today, we’ll be following along with his meals and the exercises he does to get that bodybuilder back.
As a young bodybuilder, Sam Sulek has a massive following on social media. He initially wanted to be a professional diver but rose to fame on TikTok by sharing his bodybuilding experience. Sulek weighs around 240 lbs and regularly shares his workout routines on platforms like Instagram and YouTube.
As a rookie, Sam Sulek doesn’t necessarily have what experts would call the best regimen in terms of his diet or training, but it seems to be working. There are also speculations that his growth may be aided by PED abuse. However, there is no evidence for this, even though many question his natty status.
Sam Sulek heads to the gym a few hours after meal two to train his back muscles. He also does some exercises to target and grow his shoulders, specifically his rear delts. Below is a list of Sulek’s routine to maintain his bodybuilder back.
Exercises
Medium Grip Lat Pulldowns
Chest Supported Seated Rows
Low-to-high Cable Rows
Wide Grip Lat Pulldowns
Cable Face Pulls
Reverse Pec Deck Flyes
Medium Grip Lat Pulldowns
Sam Sulek uses lat pulldowns to train his bodybuilder back. He also does this exercise with a neutral grip, which allows him to lift more weight as the lats are in a better position bio-mechanically. Sulek does sets to failure, dropping the weight as he goes, and then does a few partial reps to failure, too.
The lat pulldown is a great compound exercise for your back, shoulders, and arms. A medium grip for this exercise works explicitly on your lats and upper back while emphasizing your biceps(1). You can also do this exercise seated or kneeling to target your lats differently.
Chest Supported Seated Rows
Sam Sulek did multiple sets of the chest-supported seated row on the machine. He does every rep slowly and controls the motion to maximize his gains. Sulek also adopts a pause and squeeze when doing this routine to activate his muscles further.
The chest-supported seated row is another excellent exercise for your back. It targets the major and minor lats, traps, rhomboids, biceps, and teres. The bench that supports your chestfor this exercise helps maximize your back’s isolation regardless of your positioning.
Low-to-high Cable Rows
Sam Sulek did the low-to-high cable row in the seated position, which removes the need for stabilization. As a result, you can better focus on your mind-muscle connection, which research shows can lead to even more muscle growth during resistance training(2).
The low-to-high cable row specifically targets your lats, thus inducing muscle hypertrophy. This exercise is also a great way to increase your back strength. Using the cable machine for this keeps constant tension on your muscles throughout your range of motion.
Wide Grip Lat Pulldowns
The wide-grip lat pulldown is an exercise that should be part of the arsenal of anyone looking to get a bodybuilder back. This exercise focuses on the outer part of your lats and reduces the tension in your forearms and biceps. The result of this is an exercise that makes your lats work even harder, leading to more muscle hypertrophy.
The wide grip lat pulldown is Sam Sulek’s fourth back routine for the day. He does multiple sets before heading to the next exercise on the list.
Cable Face Pulls
Sam Sulek starts his cable face pulls standing, believing you should firmly put your back on a surface. This helps to stabilize you and keeps the focus on your back and delts. He then ends with a few sets where he is lying on a bench.
The cable face pull is an exercise that targets your upper back, traps, and rear delts. It’s done on a cable machine and is excellent for shoulder mobility. You can use this routine to shape a thick and meaty bodybuilder back for more aesthetics.
Reverse Pec Deck Flyes
The reverse pec dec flye is another routine for your rear delts and upper back. However, it also recruits the lats, rhomboids, and traps. The reverse pec dec flye is an isolation exercise for building strength and muscle in the rear delts.
Sam Sulek did the reverse pec deck flye as his last exercise for this back workout. He cranked out a few sets, packing up to go home.
Sam Sulek’s Cutting Phase Full Day of Eating
In this cutting phase, Sam Sulek aims to eat only 2700 calories daily. Sulek admits that his diet is unconventional. He says,
“I’m not really eating dedicated meals. It’s more so I’m kind of just eating throughout the day, you know. So if I’m going to prepare something, I’m going to prepare it in a large batch, which is equivalent to a couple of meals.”
Sam Sulek does fasted cardio in the morning, so his first meal of the day is post-cardio. He, however, takes caffeine tablets before his session.
Meal Two
Cheddar Broccoli Rice
Hot Sauce
Ground Beef
Sulek studies engineering and plans his eating and training around his schooling. As a result, he doesn’t just eat this whole meal at once; instead, he splits it into two or three meals. This is also the meal before his workout.
Meal Three
A Foot-long Subway Italian Sandwich
2 Cups of Non-Fat Chocolate Milk
Meal three is Sam Sulek’s post-workout meal, and he explains that he prefers to eat heavier later in the day. He also says that this could help you avoid cheating on your diet.
“I want to go to bed full. I’d rather have more of my food closer to the end of the day than in the beginning. Because you’re just asking for trouble if you get to like six O’clock and you only have 500 calories left for the night. I guarantee that an uninitiated lifter is just going to be like, ‘screw it’ and start munching on some kind of treat.”
Meal Four
8 Ounces of Steak
Zero Calorie Lemonade
This is Sam Sulek’s final meal for the day before he goes to bed. This meal’s low carb, high protein content will help keep him feeling full till the following day.
Watch the full workout below:
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References
Andersen, V., Fimland, M. S., Wiik, E., Skoglund, A., & Saeterbakken, A. H. (2014). Effects of grip width on muscle strength and activation in the lat pull-down. Journal of strength and conditioning research, 28(4), 1135–1142. https://doi.org/10.1097/JSC.0000000000000232
Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
This push day workout routine from Kevin Levrone will give you that giant upper half.
Kevin Levrone is a bodybuilding legend and one to really admire for his unique take on training and multiple Mr. Olympia appearances. He is often referred to as the “Uncrowned King”, for the physique that he sported on the Olympia stage, that made many believe he should have won. Kevin Levrone stepped on stage with muscle mass that was unmatched, and was absolutely shredded to the bone. So, what did a Kevin Levrone workout look like?
Kevin Levrone’s Workouts
Like many pro bodybuilders, Levrone has a training style that worked well for him during his long career and it may just be the style you can connect to. He believed in lower reps, something similar to that of Mike Mentzer, but Kevin used a compound movement base for his workouts, which is something you do not see many bodybuilders doing nowadays, but Kevin did a lot of heavy barbell movements such as the bench press.
While he did lower repetitions per set, Kevin Levrone’s workouts consisted of a lot of sets, and a lot of good form. Aside from that, Kevin believed in strict, controlled form on each rep, meaning no cheat reps. Kevin would make sure to get a full range of motion during his reps.
His workout split consisted of the push/pull/legs workout split, meaning one day was all pushing exercises that would hit muscle groups such as the chest, the shoulders, and the triceps. Then the next would be the back, the biceps, and the rear delts. Then he would do legs. This was up until it would get closer to a competition, where he would separate the muscles and hit them once per week.
Kevin Levrone’s Push Day Workout
Lets take a look at Kevin Levrone’s upper body workout from Levrone will work your chest, shoulders, and triceps to give you a well-rounded upper body workout to really boost your muscle gains with great exercises to increase your chances for a win.
Let’s take a look at this monster workout from Kevin Levrone. With a number of wins under his belt, Levrone knew just what it took to compete with the best under the bright lights of the stage and proved that time and time again. With this workout, you can train like he did and maybe even see some similar results!
Kevin Levrone’s Training Routine
When it comes to working out, Levrone knows how to get it done. With this plan, you will notice it is a bit higher in sets but lower in reps to really maximize growth but keep you working for a long time. Kevin Levrone’s upper body push day routine will surely fire up your muscles so you look and feel great. Commit to this plan and start to see those results you want most out of these great pushing and pulling movements with basic techniques that will show your gains.
Chest and Triceps Workout
Exercise
Sets
Reps
Bench Press
4
6
Incline Bench Press
4
6
Chest Press Machine
4
8-10
Cable Fly
4
10-12
Cable Tricep Pushdowns
4
10-12
Shoulder Workout
Exercise
Sets
Reps
Barbell Shrugs
4
8-10
Behind the Neck Smith Machine Press
4
6-8
Dumbbell Front Raises
4
8-10 (Per arm)
Rear Pec Fly
4
20
More About Kevin Levrone
Kevin Levrone is an American IFBB pro bodybuilder, who after an illustrious pro bodybuilding career, has shifted his focus to other ventures. As of late, he has acted in several films and is a musician, while also balancing his online presence and supplement company, bringing great products to the market. Over the course of his long career, Levrone competed in 68 professional contests and is considered to be one of the top bodybuilders of the 1990’s, competing at multiple Mr. Olympia events, against some of the most proficient bodybuilders such as Ronnie Coleman.
Kevin Levrone competed in 23 pro shows and at one point held the record for most IFBB professional wins until it was broken by none other than Ronnie Coleman. Levrone never won a Mr. Olympia contest, however, he was a runner-up at a number of them. Through a great career, Levrone left a legacy as being a top bodybuilder who was determined to be as shredded as he could, chasing the dream of Mr. Olympia.
Levrone’s Training Tips & Advice
Levrone would typically work with higher sets and lower reps to ensure he could really gain momentum when it came to lifting heavy. Lower reps ensure you can get one to three reps out of some massive weight and the higher sets allowed for more rest time in between while also getting good work done, like with a close grip bench or squats.
Form was everything, especially as he started really getting to those bigger weights and he took technique as half the battle. Sloppy form can lead to that unwanted injury, or at the very least pain, that we just don’t want or need, especially while we’re grinding in the gym. Kevin Levrone’s commitment to being great forced him to train the right way and that is a helpful tip for many of us as we seek to shred and get that desired physique as we pursue our own titles and inspiration.
Featured Supplement
While Levrone uses his own supplements of choice, we wanted to share a great bodybuilding supplement with you. Supplements have the power to enhance our gains and a good supplementation should not go unnoticed. Whether it be a protein powder, a pre-workout, fat burner, testosterone booster, or a host of others, look to give yourself the edge when it comes to training and performance with a great supplement.
Whether you’re a natural athlete or an enhanced athlete, if you want to get the best results and build hard dense muscle, you should understand a process known as aromatization, and how to gain control of it.
AROMATEST from MuscleMeds is a testosterone booster, combined with an aromatase inhibitor that can block estrogen. Too high of estrogen and too low of testosterone can cause unwanted side effects, such as higher body fat, lower sex drive, loss of muscle mass, and more. That is why it is important for you to supplement with the right products, and AROMATEST is something that can help you out greatly, especially in the gym.
This upper body routine from former IFBB pro bodybuilder Kevin Levrone will surely fire up those muscles to grow. Everyone wants that beastly upper body and Levrone’s style of higher sets and lower reps can really help get you there, especially for those looking to put up massive weight. Once a real contender in the pro bodybuilding circuit, Levrone continues his legacy with an online presence around the world as he seeks to pass on his knowledge to his next wave of Mr. Olympia hopefuls as one of the most accomplished bodybuilders of all time. Give this workout a try and really see what this can do for your upper half muscle gains and fitness today, for we all know you will love the outcome of these exercises and workout routine.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Brian Shaw will take on a new challenge once he is finished with Strongman.
Brian Shaw is one of the best Strongmen of all-time and is now taking on a new challenge. Following the final win of his career, Shaw will now prepare for his first MMA fight. He recently announced that it could take place at the beginning of 2024.
Shaw shared a post on Instagram showing off his early stages of training and took to YouTube to go into more detail.
Shaw is a four-time World’s Strongest Man champion. He created the Shaw Classic in 2020 and won inaugural contest. Before he called it a career, Shaw also won the 2023 rendition of the event. His legacy is stamped in Strongman and he will now move onto another avenue looking to find success.
Brian Shaw is a competitor and plans to attack MMA like he did Strongman, with all that he has got.
“I will approach this just like I have approached anything else in my life. You put this in front of me, give me a deadline, give me an MMA match, I’m going in to win. I am going in to dominate. I feel as though you can put anybody in front of me and I am going to figure out a way to make this happen.”
Image via Todd Burandt / World’s Strongest Man
Brian Shaw Shares Plan To Take On MMA
Brian Shaw has also shown an interest in arm wrestling but has not taken that on fully just yet. Instead, he will focus on training to hit the ring in an MMA fight.
“I had no clue that I was going to be presented with an opportunity to get into MMA fighting. I thought it was something that wasn’t real and it did get m attention because there is a contract involved.
I started to think about what I would gain from doing this. I did want to drop weight and this is something that will force me to do that. In turn, I also get to learn. I get to go back to being a beginner. It is very stimulating for me.”
Shaw signed a contract where he will compete in the open weight class. This means that there will not be a cap on weight. He is excited to take on this new challenge and become dangerous in the ring.
“With what I am learning right now, I think the danger level for anyone going against me is going to be ver, very high. It is going to get very exciting as we lead up to this coming in early 2024.”
Do you think that Brian Shaw has a good chance with fighting in the MMA? Will he be able to cut down the weight? Let us know what you think!
Kamal Elgargni Instagram (@ifbb_pro_kamal_elgargni)
Kamal Elgargni announced that he pulled out of the 2023 Olympia and will return next year.
Kamal Elgargniis qualified for multiple divisions in the 2023 Olympia but will have to wait another year to take the biggest stage in the sport. Elgargni recently announced that he will not be competing in the event as he deals with a family emergency.
Elgargni is a former 212 Olympia champion that has made the move to Men’s Open. He competed at the 2022 Tampa Pro and Texas Pro in back-to-back weekends. Elgargni made his Mr. Olympia debut in 2018 with a third place finish before rising to the top the very next year. He last took the stage during the return of the 2023 Masters Olympia and was crowned champion in Men’s Open.
Elgargni took to Instagram on Friday to make the announcement that he will miss the Olympia and return to the stage next year.
Kamal Elgargni Olympia (@ifbb_pro_kamal_elgargni)
Kamal Elgargni Explains Decision To Withdraw
Kamal Elgargni began by explaining his decision following the Masters Olympia. He shared that his brother has been battling cancer and that he wanted to stay with his family during this time.
“After winning the Masters Olympia, I went back home. Sadly, I had m older brother, he had cancer that became like a sarcoma.
I really decided I’m not going to be at the Olympia this year. So, I know it’s a massive year for me. I’m qualified for both 212 and the Open but family is family. So, I’m really, really sad for that to happen again but again, it’s my family. I needed to be with my brother.”
Elgargni continued to ask for prayers for his brother and family during this time. He also shared that he will be back on stage next year and hopes to compete in the 2024 Olympia.
“Let’s hope, we pray for him. He’s gonna be soon because I wanted to be at the Olympia but the good things next year.”
Kamal Elgargni has been an elite competitor since returning to the stage and taking on the challenge of Men’s Open. He has proven he can be successful in multiple divisions. This means he will look to continue his success come the 2024 season. The Generation Iron team wishes him and his family the best!
Krizo says he hasn’t spent as much time with his son as he liked during his Olympia prep.
Your back and biceps play a vital role in pulling exercises, as they are responsible for muscle activation during pulling movements. A strategic approach to training involves combining back and biceps workouts, significantly enhancing upper body strength. One effective exercise that achieves this is the lat pulldown close grip. By adopting this training method, not only will you save time, but you will also effectively target your biceps, resulting in increased arm size, and that is something anyone can benefit from. Michal Krizo’s back workout recently included this movement.
For a look at some effective back and biceps workouts that you can do, we’ll be following Michal Krizo. He’s a promising bodybuilder in the Men’s Open category who recently won the Empro Classic Pro to qualify for Mr. Olympia. He hopes to get at least a top-eight finish, improving from last year’s top-twelve finish.
Full Name: Michal Križo Križánek
Weight
Height
Age
290 lbs
6’1”
33
Division
Era
Nationality
Men’s Open
2010s – Till Date
Slovak
In this video, about four weeks out from the Olympia, we follow Krizo as he tackles his back and biceps using exercises like the lat pulldown close grip. He also talks about how training for competition means sacrificing valuable time with his son. Krizo says,
“What do I miss? Now that I have a young kid and I am prepping (for the 2023 Olympia), I don’t feel like spending as much time with him, go out, and so on… There is not much energy left. So I’m waiting till the season is over, and I’ll make it up to him.”
After winning the Empro Classic Pro in Spain to get direct qualification to Mr. Olympia, Krizo took a few weeks off. He resumed complete competition prep in August, targeting his legs and sharing his full split training nine weeks out. We also saw his chest and shoulder workouts recently.
Michal Krizo starts his back and biceps exercises by doing the lat pulldown. He uses the V-bar attachment for this exercise, which allows him to use a neutral wide grip. The neutral wide grip effectively targets your upper back and biceps alongside your lats.
The lat pulldown is intended to improve your back strength, specifically your lats, while activating your shoulder girdle (1). This exercise uses an overhead pulling motion, which recruits your arms, shoulders, and back. The lat pulldown is an adequate substitute for the pullup and chin-up for athletes who find pulling their bodyweight challenging.
Seated Rows
Michal Krizo uses the SportArts selectorized machine for the seated row to crank out effective sets. This machine also features pivoting flex handles, which help to reduce stress on your wrists and prevent injuries. Krizo’s trainer, Alexander Hlobik, spots him on some reps for this exercise.
The seated row is an exercise that builds your lats, traps, biceps, and rhomboids. It’s a great way to improve your upper body strength and posture. The seated row is a functional exercise that helps strengthen your posterior chain muscles, preventing lower back pain.
Low Rows
The low row is a beneficial exercise that emphasizes your lats. This exercise also works on your upper back, biceps, traps, rhomboids, and rear delts.
For this exercise, Michal Krizo uses the Hammer Strength plate-loaded machine. This allows him to target his back muscles from a different angle. This machine also has each arm individually loaded, which can help you work on any strength imbalances between your arms.
Straight Back Row
To do the straight back row, Michal Krizo uses a plate-loaded machine. He cranks out multiple grueling sets, watched by his trainer, before moving to this video’s final posterior chain exercise.
The straight back row is a compound exercise for muscle growth and strength in the upper posterior chain. This routine effectively targets all your back muscles, including the erector spinae. To do the straight back row, your back stays completely straight while your arm muscles move to complete each rep and target your back.
Lat Pulldown Close Grip
The lat pulldown close grip is Michal Krizo’s final upper posterior chain compound movement for this video. He uses the same V-bar attachment for a neutral grip but adjusts the distance to bring it closer. After churning out multiple sets, he moves on to a bicep isolation exercise.
As we’ve already pointed out, the lat pulldown is an effective exercise for your back, shoulder, and arms. However, varying your grip changes the specific muscles this exercise focuses on. This research shows that a close grip, like the lat pulldown close grip recruits your biceps more (2).
Seated EZ Bar Curls
The seated EZ bar curl is an isolation exercise for the biceps. It offers a great range of motion due to the design of the EZ bar. This design also reduces the strain on your wrists and improves your grip strength, allowing you to load and grow your biceps even more.
Michal Krizo did this exercise in the seated position as this helps to remove the need for stabilization. As a result, you can achieve better focus and use a mind-muscle connection to build your arms. He did some heavy sets before moving to the final routine for the day.
One Arm Machine Preacher Curls
Michal Krizo did the one-arm machine preacher curl to wrap up his back and biceps workout. As a result of the pad placement under his arm, he effectively isolates his biceps, letting them do all the work. This leads to more muscle growth and bigger arms.
The one-arm machine preacher curl is an exercise that focuses on your biceps peak for bigger arms. Doing this unilaterally can help you find and fix any muscle imbalances. Using a machine also helps to keep constant tension on your muscles throughout the range of motion.
You can watch Michal Krizo’s full back workout below:
Andersen, V., Fimland, M. S., Wiik, E., Skoglund, A., & Saeterbakken, A. H. (2014). Effects of grip width on muscle strength and activation in the lat pull-down. Journal of strength and conditioning research, 28(4), 1135–1142. http/doi.org/10s:/.1097/JSC.0000000000000232
Many people get a gym membership with the goal of obtaining bigger arms. Bigs arms have long been the symbol of strength and masculinity, there is nothing like filling out your sleeves with exceptional muscle mass. For some men, the size of their ego is directly proportional to the size of their arms. So, who has the best biceps in bodybuilding?
In this article, we won’t just be focusing on the size of the biceps. We’ll also be looking at the bicep definition and the bicep to forearm proportions. Another thing to note is while this article focuses mainly on the bicep portion of the arms, keep in mind that triceps are truly where the mass is, as triceps make up more of your arm.
However, it is still worth looking at the best biceps in bodybuilding, as some of these guys have the perfect combination of genetics, hard work, and diet, and they have crafted perfectly peaked biceps.
Roelly Winklaar arguably has the best arms in the history of bodybuilding. The size, roundness and overall aesthetics of his arms are second to none. The Dutch athlete is slowly but surely turning into a mass monster.
Flex Lewis is a bodybuilding legend and a 7X 212 Mr. Olympia champion. The signature Flex Lewis definition and proportions are what have got him those seven 212 Olympia titles. There are only a few guys whose forearms and biceps are almost the same size, and Flex is one of them.
There is no way we could leave the GOAT out of this list of the best biceps in bodybuilding. Arnold Schwarzenegger is the reason why many people have started bodybuilding in the first place. While training his arms, the Governator visualized them to be mountains which they soon turned out to be. This brought attention the to the importance of a mind-muscle connection.
Larry Scott was the first ever Mr. Olympia winner, and held the title for two consecutive years, so there was no way we could leave him out of the list of the best biceps in bodybuilding. Scott was nicknamed “The Legend” and “The Golden Boy” and he did justice to those titles. Larry had a perfectly chiseled physique in the days when bodybuilding was just getting started.
Phil Heath is a legend himself and is a 7X Mr. Olympia winner tying in with the great Austrian Oak. Phil, nicknamed “The Gift”, is blessed with great genetics and the shape and striations in his biceps are proof of this fact.
Kevin Levrone arguably has one of the best physiques on the planet and people refer to him as an uncrowned Mr. Olympia. Kevin had exceptionally defined guns, sporting some of the best biceps in bodybuilding. What separated him from the rest was the separation between his bicep and shoulders, it was like no other.
Paul Dillett was a bodybuilder on the larger side of the mass monster spectrum – and his bulging biceps were certainly a large part of his amazing physique. While he didn’t ever earn the title of Mr. Olympia, he has been known to many fans as one of the greatest in the history of the sport, and he had some of the best biceps in bodybuilding.
Flex Wheeler is another bodybuilding legend known for his incredible muscular symmetry. Every time Flex Wheeler pulled out his guns, people ran to take cover. Wheeler had a great front double bicep pose where his tris complimented his biceps, and showed that he had some of the best in bodybuilding.
Kai Greene had long been a Mr. Olympia contender and gave Phil Heath the run for his money, the two had one of the biggest rivalries in bodybuilding. It is sad to see Greene not compete anymore and we miss seeing him sporting some of the best biceps in bodybuilding. You can see more of Kai in the movie Kai: The Kai Greene Storyproduced by Vladar Films.
Ronnie Coleman is the original mass monster. Big Ron broke all the standards with his sheer muscle size. Ronnie’s arms kept getting bigger with every passing year until his last year of competing, and he undoubtedly had some of the best biceps in bodybuilding.
The Ultimate Bicep Exercises
Now, in order to have some of the best biceps in bodybuilding, these guys had to have an intense bicep workout! Let’s take a look at some of the best bicep exercises that you can do, so maybe you can make this list someday.
Barbell Curls
Barbell curls are the gold standard when it comes to training your biceps. Using the a standard barbell on this lift will help you get the best results. Switching between the shoulder, narrow, and wide-grips will help you target your biceps from different angles.
Dumbbell Curls
Dumbbell curls are simple, and help in building the peak (brachii) and the long head (brachialis) of your guns. Most people make the mistake of supinating their wrists at the bottom of the movement. You should rotate your wrist in the middle of the movement while curling the dumbbell.
Machine Preacher Curls
Machine preacher curls are an isolation exercise that can truly burn out your biceps. You should maintain a full range of motion while performing the isolation exercises. Performing drop sets on these isolation exercises will fill your biceps with lactic acid.
Wrap Up
Overall, this is our list of the best biceps in bodybuilding. Who according to you has the best biceps? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Victoria Reyes Villa wins the 2023 Mr & Miss Lions Classic MGB Mexico Grand Battle Pro!
The 2023 Mr & Miss Lions Classic MGB Mexico Grand Battle Pro took place over the weekend in Guadalajara, Mexico. The Wellness division was on display and Victoria Reyes Villa was victorious during the show.
The 2023 Mr. Olympia is still weeks away but the qualification period has closed. Competitors now have their sights set on the 2024 event, so they will have enough time to add muscle mass and shed body fat at a reasonable pace to get truly stage ready for next year.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
2023 Mr & Miss Lions Classic MGB Mexico Grand Battle Pro Breakdown
