POWER 30: The Most Powerful People In Bodybuilding, Fitness, & Strength Sports (2023)

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August 30, 2023

A list of the 30 most powerful people in the Industry & Business of bodybuilding, strength sports, and fitness of 2023

Presented by Generation Iron, the bodybuilding, strength sports, and fitness world is filled with a whose who of talented athletes, businessmen, and personalities, all of them leaving their own impact on the health and wellness industry. Generation Iron’s Power 30 honors thirty unique and important individuals who have left their mark on the bodybuilding, fitness, and strength sports industry this year.

The Power 30 is our annual attempt to create a ranking, through in depth discussions amongst our editorial staff, of the 30 athletes, CEOs, and personalities that have made an impact on bodybuilding this year.

30 Most Powerful People In Bodybuilding & Fitness 2023

30. Tamer El-Guindy

Tamer El-Guindy is an IFBB pro, the executive Director of Brazil for IFBB Pro League & NPC, the CEO and President of Musclecontest. Tamer previously worked at UFC GYM as a Sr. Vice President of Global Franchising and Head of UFC Gym University.

29. Tyler Manion

The president of the IFBB Pro League and the NPC, which are the two most popular federations in bodybuilding that host the biggest contests such as North Americans and the Mr. Olympia, is Tyler Manion. Tyler is the grandson of Jim Manion.

28. Andrew Jacked

Andrew Jacked is a growing name in the bodybuilding world, taking 8th place at the 2022 Mr. Olympia contest. He has grossed over 500 thousand followers on Instagram alone, as many people enjoy seeing the continued progress Andrew makes each year. Andrew had spent a decade working up the physique that he realized would be strong for competing, and his size and lean composition has certainly grown his fan base.

27. Edwin Mejia Jr.

One of the top film producers in the strength sports and fitness industry, Edwin Mejia Jr. has helped generate massive interest in strength sports and bodybuilding in recent times. Co-producing the likes of the films such as the Generation Iron movie series, Ronnie Coleman: The King, CT Fletcher: My Magnificent Obsession, The Hurt Business, and the recent chart-topping Kai Greene documentary film titled – Kai, Mejia Jr. has become an influential figure in the industry. He continues to build mainstream appeal by bridging media across Netflix, Amazon, Apple TV, Hulu, Amazon and many platforms worldwide. He leads business development, in-house productions, co-productions, acquisitions and manages the company’s worldwide multimedia IP distribution and licensing needs.

26. Swoll

Joey Swoll is a fitness influencer known for his massive size and shreds and has shared multiple muscle-building articles about nutrition and exercise. Recently, Joey’s gym positivity videos have gained some serious traction online across all social media platforms and this has led to him being featured in many popular publications such as British GQ and the New York Post.

25. Jim Stoppani

Dr. Jim Stoppani is a Yale-educated PhD who has devoted his life to studying all things involving exercise, nutrition, and supplementation. Jim also worked on the editorial staff at Weider Publications for 11 years, where he eventually served as the Senior Science Editor for several well known magazines such as Muscle & Fitness and FLEX. Jim is also the personal health consultant for several celebrity clients including Dwayne “The Rock” Johnson, and Jim also wrote The Book on weightlifting: Jim Stoppani’s Encyclopedia of Muscle & Strength.

24. Domenic Iacovone

A budding and successful entrepreneur carving out his name in the bodybuilding and fitness space, Domenic Iacovone is certainly an individual to watch in the industry. Founder of the very popular R3VIVE Medical Franchise and RAW Nutrition which is making waves in the supplement world, Iacovone is quickly asserting himself as one of the fitness industries budding powerful figures.

23. Matt Jansen

Matt Jansen is a major authority in the bodybuilding community. Having trained the likes of the late Dallas McCarver, Nathan De Asha, and most recently helping craft the physique of the Nick “The Mutant” Walker, it’s safe to say Jansen is a coach of repute. Most recently, Jansen has helped Shaun Clarida realize his dream as a 212 Olympia king – showing that he has the wealth of knowledge to turn the top pros into champions.

22. Eddie Hall

Edward Stephen Hall, or better known as Eddie Hall, is a very well known professional strongman. He has won UK’s Strongest Man on multiple occasions and he is also a winner of Britain’s Strongest Man, as well as England’s Strongest Man. Eddie even deadlifted half a ton, which was him pulling a 1,102 lb deadlift.

21. Phil Heath

The seven-time Olympia champion himself, Phil Heath is still going strong, there are even rumors of him possibly returning to the competitive stage. While he has not competed in over two years, his popularity among bodybuilding fans hasn’t waned one bit. And despite not having competed in so long, Heath still has the potential to challenge the competitors at the top of the division. As he said himself, “It ain’t over yet, I’m just getting started!”

20. Hany Rambod

An over twenty-time Olympia winning coach, Hany Rambod is the premiere bodybuilding trainer of our time. Helping many pros reach the promise land and beyond, Rambod has helped Jay Cutler, Phil Heath, and Jeremy Buendia obtain Olympia glory on multiple occasions. These days Rambod is helping Hadi Choopan in his own quest for the Sandow and was behind the scenes with Derek Lunsford as he earned the Olympia 212 title this past year. Rambod still coaches Lunsford who is now in the open class, and he also coaches Chris Bumstead who is dominating the classic physique division. Clearly, Rambod has not slowed down – his knowledge as coach is truly indispensable still to this day.

19. Derek Lunsford

Derek Lunsford is a professional bodybuilder, coached by none other than Hany Rambod, who won the 2021 Mr. Olympia title for the 212 division. Following that, he was even offered a special invitation to compete at the 2022 Olympia in the men’s open class, where many did not expect him to excel due to his shorter stature, but he placed second, right on the heels of the “Persian Wolf” Hadi Choopan, who is also coached by Rambod. He offers coaching advice on top of his insane work ethic to get the massive physique he has.

18. Michelle Lewin

A former bikini competitor and husband of Jimmy Lewin, Michelle Lewin has seen it all in the fitness and bodybuilding industry. One the most popular and recognize figures in the fitness industry, Michelle continues to build upon her fitness empire. But that hasn’t slowed down Michelle one bit. She continues to provide quality training programs to her millions of loyal followers.

17. Urs Kalecinski

A very rapidly growing name in the bodybuilding world, is classic physique phenomenon, Urs Kalecinski. Still fresh to the game, Urs took the third place placing at the 2022 Mr. Olympia following closely behind Ramon “Dino” Queiroz and the reigning champ himself, Chris Bumstead, and a lot of people speculate that he will be taking the crown someday soon.

16. Dan Solomon

President and Chief Olympia Officer Dan Solomon is at the heart of the 200-billion-dollar fitness industry. Responsible for putting on the Olympia year after year, you could argue that Solomon is the most important behind-the-scenes figure in bodybuilding today. Always looking to bring something fresh to the table, it will be interesting to see where Dan Solomon leads the Olympia show next.

15 Larry Wheels

One of the most popular athletes in the world today for a variety of reasons, Larry Wheels is always looking to improve himself. In the past year he has opened up about his addiction to adult sites and abuse of steroids, which he has since come off of, and he has overcome the criticisms that he had faced regarding these topics. He was also the star of the feature length documentary titled, “Strength War”, and he’s able to hold his own with the likes of Hafthor Bjornsson in strongman, train with the up-and-coming Andrew Jacked, and still remain dedicated to his powerlifting, there’s no doubt that Larry Wheels will be considered one of the best all around strength athletes of all time.

14. Kai Greene

Kai Greene is well known and accomplished bodybuilder. Though he does not compete anymore, he is considered one of the top bodybuilders in the present professional circuit. Kai is admired for his incredible physique and well liked for his outgoing and fun personality, with some of the most unique posing routines of all time. Outside of his bodybuilding success, he starred in Generation Iron and launched his company as well.

13. Dorian Yates

The 6 time Mr. Olympia champion changed the sport forever, bringing a never before seen look to the stage with his size and conditioning, and for that he is known as one of the most iconic bodybuilders in the history of the sport. Also known as “The Shadow”, Dorian Yates was the original mass monster, though now he focuses on spreading the message of focusing on overall health, he is nothing short of influential.

12. Nick Walker

Nick Walker is originally from New Jersey, USA. As a child he was molested, which resulted in him growing up as somewhat of a loner as he had trust issues resulting from that experience. Walker went down a path of drugs and alcohol, but eventually realized things needed to change, and from there he picked up bodybuilding, which has been a very successful venture. Walker took 3rd place and won the People’s Champ award at the 2022 Mr. Olympia coming in right behind Hadi Choopan and Derek Lunsford for a close competition.

11. Jake Wood

The Olympia owner himself Jake Wood has done well to keep the brand afloat after purchasing the event and brand name from AMI. The pandemic could have destroyed, or at the very least cancelled, the Olympia event in these last couple years, but through his ingenuity and business smarts Jake Wood was able to overcome the hardship and succeed where others would have faltered. He is considered a key component of bringing back the Ms. Olympia into the schedule. And he continues to be determined to transform the biggest event in the year into a more accessible, more finely produced competition worth of its title.

10. Chul Soon Hwang

Originally from South Korea, Chul Soon Hwang has garnered world renown for his incredible physique and multitude of talents. Through his dominant victories on the Muscle Mania stage to his turns in acting and modeling gigs, Chul Soon has gained quite a bit of notoriety both in and out of the bodybuilding industry. Massively popular on social media, Chul Soon has amassed an army of loyal followers in the millions making him one of the most influential and recognized figures in the fitness and bodybuilding space. Chul Soon Hwang is the most popular Asian bodybuilder of all time, as well as a very successful entrepreneur, landing multiple modeling gigs and launching his own brand.

9. Hadi Choopan

The current Mr. Olympia, Hadi Choopan was met with an array of trials and tribulations that almost prevented him from competing in the United States. Something he was unfortunately met with were issues receiving a U.S. Visa, to compete in the big shows stateside. This ruled him out of a few competitions over the years, including the Arnold Classic, and Mr. Olympia in 2018. Thankfully, was able to get the issues resolved for 2019, and has since been excelling in IFBB competitions under the guidance of none other than Hany Rambod.

8. Mike O’Hearn

A long-time and avid bodybuilder, Mike O’Hearn is a staple in the industry, whether it be for his memes that took the internet by storm in 2023, or his questionable natural status, his name is one that everybody knows. The self-proclaimed natural bodybuilder has taken his fair share of criticism over the years, but despite the detractors and the naysayers, Mike O’Hearn has proven time and again to be a truly impressive bodybuilder. He was showcased in the film, Generation Iron Natty 4 Life and is also the host of The Mike O’Hearn Show which is co-produced by Generation Iron and Barbend and gives audiences a deeper look into his life including his training and his opinions on the latest happenings in the bodybuilding world.

7. Bradley Martyn

A budding entrepreneur who got his start in the competitive bodybuilding scene, Bradley Martyn has turned his passion for bodybuilding into a multifaceted fitness empire. From opening his own gym, Zoo Culture, to launching apparel lines, a supplement brand, and a podcast, Bradley Martyn has certainly become the picture of success in the bodybuilding and fitness industry. Generation Iron announced his new life story documentary ‘Bradley Martyn The Influencer’ which documents his rise in the world of fitness and entertainment!

6. Jim Manion

Undoubtedly one of the most influential and powerful individuals in bodybuilding, Jim Manion continues to be a major entity within the bodybuilding world. The combination of his sharp mind, business expertise, and leadership has made sure that the IFBB Pro League is still standing tall as the most popular bodybuilding leagues in the sport. The mastermind behind all the machinations in the IFBB Pro League, Jim Manion has proven to be the glue that keeps the bodybuilding world together.

5. Dwayne “The Rock” Johnson

Always improving himself from every angle, Dwayne “The Rock” Johnson remains one of the most influential figures in the fitness world. When he’s not dominating the film and liquor industries, The Rock is showcasing that age is nothing but a number with his incredible physique and inspiring training online. Recently he appeared as Black Adam in the DCEU, which had him looking more massive and shredded than ever before.

4. Jay Cutler

Even after retiring with his 4 Mr. Olympia titiles, Jay Cutler is still training hard and remaining relevant in the bodybuilding community, always spreading knowledge and collaborating with other popular names in the industry such as Ronnie Coleman and Jesse James West. His Cutler Nutrition and TRIFECTA nutrition brands have exploded in recognition and popularity. His podcast has also become a great source of information for avid fans and Cutler’s ability to pick winners has made his one of the most important voices in bodybuilding today.

3. Ronnie Coleman

The eight-time Mr. Olympia king, Ronnie Coleman has remained popular and relevant in modern times through his continued motivational training to his successful supplement line. Despite his array of unfortunate injuries, Ronnie Coleman still trains and remains positive, which is something all of us can afford to learn from.

2. Arnold Schwarzenegger

A pioneer in the sport of bodybuilding and possibly its most popular figure to date, Arnold Schwarzenegger continues to sit atop the industry as revered royalty. Schwarzenegger still manages to put on one of the best and most important shows of the year, the annual Arnold Classic. As his recent documentary has showed, no matter the industry, from bodybuilding to movies, Schwarzenegger has always dominated whatever space he’s entered making him the most influential fitness figure of all-time.

1. Chris Bumstead

The four-time Classic Physique Olympia champion, Chris Bumstead has proven himself to be one of the most popular figures in bodybuilding. Sporting a powerful and aesthetic physique unmatched by his peers, Bumstead has become very influential in the industry with his likable personality and transparency on controversial topics such as anabolic steroids. With his win at the 2022 Olympia, Bumstead further cemented his legacy as the quintessential Classic Physique champion. Now with four titles, Bumstead is looking to further his legacy as champion and has even hinted at a transition into the men’s open division.

Be Sure to follow Generation Iron on Facebook and Twitter.

The Carb Cut Shred Stack

By

Dylan Wolf

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August 30, 2023

Fuel Your Fitness Journey with the Carb Shred Stack – Your Ultimate Toolkit to Block Cravings and Achieving Shredded Goals

When it comes to burning body fat, you have to do it from every angle possible if you want it to be effective, and if you’ve ever tried it, you know how hard it is. Cutting back on calories makes you hungry and too much cardio makes you lose that hard-earned muscle mass, so what are you left with? Supplementation. Now there are plenty of fat-burning supplements out there, but today we have the Carb Cut Shred Stack from Inno Supps, which combines five cutting-edge products to turn your body into a fat-burning machine.

Let’s dive in.

Carb Cut Shred Stack Overview

Carb Cut Shred Stack

Finally burn off that stubborn body fat, ignite your metabolism and help reduce the absorption of calorie-heavy carbs with the Carb Shred Stack!

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The Carb Cut stack is a bundle of five fat-burning products, which are as follows:

Carb Cut Complete
Inno Shred
Night Shred
Inno Cleanse
Volcarn 2000

The goal of this stack is to target and eliminate stubborn body fat from every angle possible, while also improving your workout performance. With this stack, your body will be in a fat-burning state around the clock. The Carb Cut Shred Stack delays the absorption of carbs, blunts your appetite and relinquishes your body of toxins.

There are a lot of lackluster fat burners on the market — maybe you have experimented with them, but maybe you did not get the results that you wanted. There are also plenty of factors that can affect and inhibit your ability to burn fat, such as snacking or too many cheat meals. But, Inno Supps Carb Cut Shred Stack makes sure to eliminate stubborn body fat.

Let’s break it down.

Carb Cut Complete

Carb Cut Complete helps to reduce the absorption of carbs in your body, hence the name. Yes, some carbs are good for you, as they are necessary source for energy. However, too many carbs cause some problems when you want to burn body fat. When you digest too many carbs, your body will not utilize all of them, and in turn your body will take these carbs and turn them into body fat. Not only that, but too many carbs can cause fatigue, making you drowsy.

Benefits of Carb Cut Complete

Inno Supps Carb Cut Complete

Inno Supps Carb Cut Complete is ideal if you want to reap the benefits of a low-carb diet without forgoing carbs. Reducing carb intake positively affects fat loss, but sticking to a low-carb diet can be rigorous.

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Helps manage weight
Helps curb your appetite
Preserves lean muscle mass
Accelerates fat loss

Inno Shred (Fat Burner)

Inno Shred is the fat burner in the Carb Cut Shred Stack, as it contains two of the utmost natural ingredients to turn your body into a non-stop fat burning machine, Capsimax® and grains of paradise.

Besides those two ingredients, Inno Shred also contains other fat-burning ingredients, such as organic caffeine, alpha yohimbine and green tea extract. The combination of these ingredients helps to boost energy, curb your appetite and burn that body fat.

Benefits of Inno Shred

InnoShred

Inno Shred and Inno Shred Focus are potent supplements that catapult your body into a fat-burning furnace. They contain powerful metabolism-boosting ingredients, Capsimax, Grains of Paradise Extract, and Green Tea, intended to supercharge fat loss when taken together.

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Rapid fat burn
Helps provide a fast metabolism
Provides thermogenic effect
Boosts BAT (brown adipose tissue)

Night Shred (Nighttime Fat Burner)

The Carb Cut Shred Stack is effective for a variety of reasons, and one of them is preventing nighttime munchies, which is what Night Shred steps in to do. Aside from that, Night Shred will improve your sleep quality, and when you get good sleep, your body’s ability to burn fat is better.

By combining gamma-aminobutyric acid (GABA), ashwagandha, valerian root and magnesium, Night Shred eases your mind. It also contains 3 mg of melatonin, which is proven to reduce your time to fall asleep and helps you stay asleep longer.

In addition to the sleep-improving ingredients, Night Shred is made with powerful fat-burning ingredients, such as grains of paradise, conjugated linoleic acid (CLA) and l-carnitine.

Benefits of Night Shred

Night Shred

Night Shred maximizes the quantity and quality of your sleep while priming your body to accelerate the fat burning process. A sense of relaxation comes quickly and the onset of REM sleep comes much faster.

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Acts as a reducer
Powerful relaxant
Improves your mood
Helps to curb nighttime cravings

Volcarn 2000 (Thermogenic)

Another key component of the Carb Cut Shred Stack is the potent thermogenic supplement, Volcarn 2000. Volcarn 2000 converts fat cells into ATP which is short for adenosine triphosphate, meaning the cells are burned for energy. The two ingredients that make Volcarn as potent as it is are carnitine and gamma butyrobetaine ethyl ester (GBEEC).

Within just minutes of taking Volcarn you will feel yourself heating up, which is an onset of your body dropping body fat. Aside from just burning fat, Volcarn 2000 increases endurance and focus, making it a crucial part of this fat-burning stack.

Benefits of Volcarn 2000

Inno Supps Volcarn 2000

A thermogenic carnitine that will mobilize your fat cells and burn them for energy, Volcarn 2000 makes sure to get the fat burning process going, keeping you energized.

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Helps burn more calories
Enhances cognitive ability
Boosts metabolism

Inno Cleanse (Digestive Aid)

Digestion is crucial for burning body fat, and that is why the Carb Cut Shred Stack includes Inno Cleanse, as it is used for detoxing and gut health. Inno Cleanse flushes out all the harmful toxins that build up in your gut and intestines and prevent you from losing weight. After a day or two of using Inno Cleanse, you will feel less bloated and have a noticeably trimmer waist.

Benefits of Inno Cleanse

Inno Cleanse Digestive Aid

Inno Cleanse helps flush out toxins that accumulate in your gut and intestines. You WILL FEEL this natural formula work within 24-28 hours and can expect to eliminate waste, trim down your waist size and look and feel better OR Inno Supps will give you a 100% money back guarantee*!

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Helps reduce bloating
Helps to trim your waist
Provides a boost in energy
Provides better gut health
Helps constipation

Carb Cut Shred Stack vs. Standard Fat Burners

Now, you may be wondering, why not just use a regular old fat burner? Why do I need a full supplement stack to burn off body fat? Well, there are a few reasons.

For one, standard fat burners do not attack body fat from all angles like the Carb Cut Shred Stack does. The stack makes your body a fat-burning machine so you’re literally burning fat around the clock, so there is never a time that your body is not in a fat-burning state.

Another advantage that the Carb Cut Shred Stack has over regular fat burners is that it supports your gut health as well. Many people do not even realize how important gut health and digestion are for burning fat, and most fat burners do not have anything to help with gut health. However, the Carb Cut Shred Stack does!

Why a Quality Fat Burner Matters

The quality of a fat burner plays a large role in the effects that it has on your body. For example, less optimal options for fat burners have been known to cause side effects such as irregular heart beats, stroke, seizures, and other unwanted results, so it is very important that you know exactly what you are getting with each one. The importance of natural fat burning ingredients is something that we cannot stress enough, and less quality options are the ones that are going to be giving you unnecessary blends and be filled with ingredients that you do not even know about, which can have negative effects.

Not even just that, but less quality fat burners do not do the job like they should. Why would you want to spend the money on something and not even get the desired results?

Carb Cut Shred Stack Wrap Up

Overall, burning off unwanted body fat does not have to be as hard as you may think it is. There is no need for an overabundance of cardio and starving yourself. Sure, you will want to watch what you eat and stay on top of your physical activity, and then when you combine that with the Carb Cut Shred Stack, you will be shedding fat like never before.

Will you be giving it a try?

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Martins Licis Looks Ready For Return Crushing An 804-Pound Deadlift For A Triple

By

Greg Patuto

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August 30, 2023

Martins Licis has taken time off from Strongman but is training to get back to competition.

Martins Licis is one of the elite Strongman competitors around the world and is preparing for a return. The 2019 World’s Strongest Man (WSM) and the 2022 Arnold Strongman Classic champion will be competition-ready here in 2023 and next year as well. By the looks of a recent Instagram post, Licis looks as strong as ever crushing a 365kg (804lb) deadlift for three reps.

Martins Licis won the World’s Strongest Man crown in 2019 before suffering some bad luck that kept him out of competition. He was able to return to prominence in 2021 by winning the Rogue Invitation. This year, he is already off to a hot start. Licis won the 2022 Arnold Strongman Classic before taking time off to focus on other ventures in his life. This includes his personal life and filming a series on YouTube entitled “Strength Unknown.”

Licis recent training session took place at Wreck It Gym in El Segundo, CA.

“803lbs/365kg for a raw triple, and feeling good. – Obviously took quite a bit of @reignbodyfuel for this one today! Still trying to catch up with my old strength of repping this for double digits, raw.😈 (although that was touch and go).”

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A post shared by Martins Licis (@martinslicis)

Is Martins Licis Ready For Comeback?

Martins Licis stepped up to a loaded barbell wearing knee sleeves and using lifting straps. He was not wearing a deadlift suit or lifting belt. All three reps looked effortless for one of the strongest men on the planet.

At the end of his caption, Licis mentioned a promise made to Mitchell Hooper, the 2023 World’s Strongest Man champion.

“I promised @mitchellhooper that if I could start repping this weight, it would be a good sign for me competing again next year. 💪👊 So alright buddy, it looks like I’ll be back. Just gotta keep it slowly creepin’ up for the @arnoldsports strongman classic and beyond. I’m excited!”

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A post shared by Martins Licis (@martinslicis)

Licis is not the only Strongman competitor eyeing a return in 2024. Hafthor Bjornsson has also toyed around with the idea of a return to the show he has won three times (2018, 2019, 2020). In April, Bjornsson suffered a torn pec and has been sidelined from training. It is unknown if he will be ready to compete at the 2024 Arnold Strongman Classic. This competition is scheduled for March 1-2, 2024.

Martins Licis has not yet entered the competition but he is expected to act as Team USA’s captain during the 2023 World’s Strongest Nation on Nov. 18.

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

Jay Cutler Dominates Intense Chest Workout Following Remarkable “Fit for 50” Transformation

By

Terry Ramos

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August 30, 2023

Cutler pushes his chest to the limit after completing his “Fit for 50” challenge.

If you thought you’d seen the last of Jay Cutler after his “Fit for 50” challenge, think again. If there’s one bodybuilding legend known for his consistency, it’s Cutler. So we’re not surprised he’s back with this Jay Cutler chest workout where he trains outdoors in a rebranded gym.

Jay Cutler rose to popularity after challenging bodybuilding legend Ronnie Coleman for the Olympia title 2001. Coleman had been winning since 1998, and a fierce rivalry began between the two, which ended in Jay Cutler finally winning the top prize in 2006. He went on to win Mr. Olympia three more times but hasn’t officially competed since 2013.

Full Name: Jay Cutler
Weight	Height	Date of Birth
265 – 275 lbs	5’9”	08/03/2023
Division	Era	Nationality
Men’s Open	1990s – 2010s	American

Jay Cutler is still a prominent voice in the bodybuilding industry and shares tips on training, dieting, and competition. For example, in this video, he talks about being conscious about training his chest due to being wide.

“Having a chest is important, and that was one of my harder body parts to actually gain. I actually as a teenager, had all lower packs and no upper because I was so wide, and I had to learn how to bench press and stick my chest out and and really contract the chest.”

Check out tips like these and more as we follow Jay Cutler on this chest workout journey.

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A post shared by Urs Kalecinski (@the.miraclebear)

Jay Cutler’s Chest Workout

For Jay Cutler, this workout focused on building his chest while checking out this new gym. Seeing the fantastic machine equipment made him include some leg and ab movements, too. Here are his routines, the muscles they focus on, and Jay Cutler’s tips for training.

Exercises

Chest

Incline Chest Fly

Dumbbell Bench Press

Standing Cable Crossover

Barbell Incline Bench Press

Dumbbell Pullover

Hammer Strength Incline Chest Press

Legs

Seated Calf Raise

Seated Toe Press

Abs

Roman Chair Leg Raise

Cable Crunch

Straight Leg Crunch

Incline Chest Fly Machine

The incline chest fly is an accessory exercise that adds more volume to your chest. Doing this exercise at an incline specifically targets your upper chest; using the machine means you don’t have to worry about stability. Jay Cutler did some sets of the incline chest fly on a plate-loaded machine to stretch his muscles before moving to the next exercise for the day.

Dumbbell Bench Press

The dumbbell bench press is an exercise that targets your chest, triceps, and shoulders (1). Using dumbbells for this routine improves your range of motion and decreases your need for stability like you would with a barbell. Jay Cutler did the dumbbell bench press in the outdoor area of this gym, starting with 75 lb dumbbells before switching to 85 lb dumbbells.

Standing Cable Crossover

The standing cable crossover you can use to get real definition in the pec muscles and build your upper body. You can change how this exercise targets your muscles by changing positions.

Jay Cutler does a standing cable crossover and moves forward to make the movement more stable and challenging. He also changes it between high to low, low to high, and straight horizontal positions to target his chest muscles uniformly. He says,

“So you notice when I do these, uh, now there’s a lot of body positions I use, guys. So I’m coming more like you’ll see me sometimes come down. Sometimes, I come more straight out. I mean, there’s other times I come sometimes up to hit different portions of the chest.”

Barbell Incline Bench Press

The barbell incline bench press can help you build a complete chest as a bodybuilder. This exercise works on your pec, delts, and triceps. Doing it with a barbell on an incline isolates your upper chest more due to the angle inducing more muscle hypertrophy in those muscles (2). Jay Cutler did three sets of the barbell incline bench press.

Dumbbell Pullover

The dumbbell pullover is an exercise that targets your chest and builds your lats, core, delts, and triceps. Doing this exercise helps to open up your chest. Plus, the overreach needed to take the dumbbell over your head stretches your muscles under load, leading to more growth. Jay Cutler shares that he uses a diamond grip when doing dumbbell pullovers to keep it focused on his chest.

“If you notice, for this exercise, I actually have it in like a diamond around the dumbbell. So what I’m actually trying to do with this is pull the (pectoral muscle) fibers.”

Hammer Strength Incline Chest Press

The hammer strength incline chest press primarily strengthens your chest muscles and builds your triceps and shoulders. The fixed movement pattern of the machine helps to isolate your muscles better. This exercise is a variation of the barbell incline bench press, which Jay Cutler already did earlier. He added some sets of this while stating that he had been trying to use it since the beginning but had to wait as it was in use.

Seated Calf Raise

The seated calf raise is an isolation exercise that targets your calves. This exercise focuses on your soleus, which is forgotten as it is not seen when flexing your calves. It is, however, important to build this muscle for strength, and this alternative is better for athletes with sensitive backs than the standing variation. Jay Cutler performed a few sets of seated calf raises on the machine before doing another leg routine.

Seated Toe Press

The seated toe press is a routine that also targets the calves. It primarily works on the gastrocnemius, but the soleus also gets some recruitment. Jay Cutler used this exercise to balance out the training on his calves before doing some ab workouts.

Roman Chair Leg Raises

The Roman chair leg raise is an exercise that primarily targets your rectus abmoninus. This routine also works your obliques and hip flexors and is great for your core. Jay Cutler did some Roman chair leg raises to start his ab routine and shares that he includes abs every other day in his workouts.

“So every other day right now, I’m doing ab work. I usually pick two or three different movements, and I focus on doing three sets for each exercise.”

Cable Crunch

Crunches are a bodyweight exercise that targets your abs and obliques (3). The cable crunch is a machine variation that adds resistance to your training and improves your range of motion to build your stability and core strength. Jay Cutler did some sets of this movement before the last exercise in this video.

Straight Leg Crunch

Straight leg crunches target your abs’ upper muscle fibers and work on your hip flexors. This helps to build your core and makes your six-pack stand out. Jay Cutler did this bodyweight exercise on a flat bench as his last routine for this workout.

You can watch the full chest workout below:

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References

Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
Robinson, M., Lees, A., & Barton, G. (2005). Electromyographic investigation of abdominal exercises and the effects of fatigue. Ergonomics, 48(11-14), 1604–1612. https://doi.org/10.1080/00140130500101338

Phil Heath Shares Only 10 Exercises Needed To Build Muscle

By

Greg Patuto

-

August 29, 2023

Phil Heath has hopped on the trend and shared his only exercises needed to build muscle.

There has been a small trend started by bodybuilders where they are naming the only 10 exercises they would use to build muscle. Recently, Nick Walker responded to Chris Bumstead’s list with his own. Now, during a recent interview, Phil Heath was asked this question and gave his list of 10 exercises.

Heath totaled seven Olympia titles over the course of his career. In 2020, he stepped on stage for the final time but has been active in the gym ever since. During the 2020 show, Heath finished third and fans have been waiting for his return ever since. His seven titles is second all-time to Ronnie Coleman and Lee Haney, who are tied at the top for eight. Many wonder if Heath would return in hopes of matching this all-time record.

Despite keeping his physique in championship shape, Heath ruled out a return in 2023 back in May. This does not mean that it is off the table for 2024. Heath has provided many updates showing off his progress to this point.

Heath continues to train at a high level in the gym and is one of the best fitness minds there is. During an appearance with Chris Williamson, he got a chance to go in depth about his favorite exercises.

Phil Heath bodybuilder — Image via Instagram @philheath

Phil Heath’s 10 Best Muscle-Building Exercises

When asked this question, Phil Heath went into detail on his decisions and narrowed his list down to 10 exercises:

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Incline Dumbbell Presses

Phil Heath began his list with incline dumbbell presses. He focused on muscle building with this list and this exercise gives the size and shape needed.

“Dumbbell more than likely because you can do a lot with a dumbbell over a barbell, right? I always want that shelf up here. It looks great in t-shirts. If you’re hitting a side shot, you want the upper pec development to exist.”

Standing Dumbbell Lateral Raise

When performing side lateral raises, Heath warned against lifting your shoulders up because it takes away from the muscle. It is important to focus on the form.

“To the side. More just with arms. As you did that, your traps moved. I don’t need that. I don’t want that.”

One-Arm Preacher Curls

Heath said that preachers curls can either be done with a dumbbell or on a machine. Either way, he likes to isolate this exercise to make sure he is getting the most out of it with each arm.

“It could be on a machine or dumbbell…I can concentrate more on one arm then two. I can also isolate and understand ‘why is one arm stronger than the other?’ And ‘am I performing the rep the same on either arm?’ If I’m in a fixed position, I can’t tell. I need to see and I need to feel.”

Hack Squats

Hack squats are an incredible exercise to build strength and size in your quads. Heath feels strongest on this machine and used it often during his career.

“It just feels incredibly strong to be in that position. I love it. I did a lot of damage on that machine.”

Rope Face Pulls

For this exercise, Heath focused on the bar delts and chose face pulls. When asked about where to come with the extension, he points to his forehead and said to pull there.

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A post shared by Phil Heath (@philheath)

Rope Tricep Extensions

While the rope attachment was out, Heath added rope tricep extensions. He was asked about performing them overhead but chose to go traditional and downward.

Incline Dumbbell Flye

Heath highlighted incline when choosing his two exercises for chest. With flyes, it comes with a great stretch.

“I’m getting a good stretch and able to contract as well, working that same plane.”

Underhand Bent-Over Barbell Rows

Phil Heath chose underhand barbell rows compared to overhand because it brings a larger range of motion.

“I’ve noticed that overhand, initially you’re going to feel it in your forearms, and I’m only going to get so much. There’s more margin for error. If you’re coming here, I’m not feeling it as much. And I’m simulating what I do on stage, pulling the elbows back.”

Overhand Wide-Grip Pull-Ups

Pull-ups can be done in many ways with many grips. Heath opted for wide-grip pull-ups when building his back.

Stepmill

Finally, the stepmill was the final machine chosen by Heath.

“I can carve out the legs. I can do glutes with that. I wore a weight vest for, what show was that, it was earlier in my career and we’d wear weight vests and ankle weight. I was using e-stim units while I was doing cardio. I use Complex on stepmill.”

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

Ronnie Coleman Details ‘Million-Dollar’ Earnings During Career: “The Real Money Comes From Endorsements”

By

Greg Patuto

-

August 29, 2023

Career Earnings — @ronniecoleman8 Instagram

Ronnie Coleman spoke in detail about his earnings during a legendary career.

Ronnie Coleman is one of the best bodybuilders of all-time and remains active in the conversation today. He has been open about all happenings of his career since he retired from competition. During a recent interview, Coleman broke down his career earnings and explained how a lot of the money comes from off the stage.

During his career, Coleman totaled eight Olympia wins, which is tied for the most all-time with Lee Haney. He built a physique that was insanely muscular with great conditioning. The Men’s Open legend battled some other greats onstage, highlighted by his rivalry with Jay Cutler. Since retiring, Coleman has created a successful social media platform because of his combination of entertainment and interaction with fans.

Coleman is not the first to discuss the financial side of bodybuilding. Many have explained that unless you are near the top, it is not lucrative. Tom Platz recently talked about how bodybuilders are underpaid and compared it to the bottom golfer on the PGA Tour.

Ronnie Coleman bodybuilder — Image via Instagram @ronniecoleman8

Ronnie Coleman: “It Was Pretty Close To A Million”

Ronnie Coleman joined The Iced Coffee Hour for a discussion where he was able to breakdown the earnings of his career. He totaled eight Olympia victories and won prize money but he said that the real winning was from endorsements.

“The biggest thing I got from winning the Olympia was the endorsement. The prize money for winning the Olympia, $100,000. That’s nothing. I did use that to pay off my hours but the big money came from endorsements, you know. Other stuff that I did like I had a supplement contract, clothing contract, shoe contract, so all the money, all the real money comes from endorsements.”

This is commonplace across all athletics. There are many professional athletes that do not use game checks but rather live off all the money made from endorsement deals across the board.

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A post shared by Ronnie Coleman (@ronniecoleman8)

Coleman continued to discuss his career earnings and pension as a police officer. Next year, Coleman will turn 60 and begin getting his retirement from the police force.

“It was pretty close to a million dollars, yeah. Well, I won my first Olympia in 1998. Of course, you know, I had quite a few endorsements though. Then, I had personal appearances that I was doing so it was in the millions.

I saved a lot and put it into retirement. Like I said, getting a retirement check at the end of this year. From one of those and when I turn 60 next year, I get my police retirement. Social security. I put a lot of money into that, also. I’ll be pretty much set for life.”

Ronnie Coleman enjoyed one of the best bodybuilding careers of all-time and was able to set himself up in a good position in retirement.

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

2023 Strongman Champions League Poland Results

By

Jonathan Salmon

-

August 29, 2023

Who won the 2023 Champions League Poland?

The results for the 2023 Strongman Champions League Poland are in. 12 strongman competitors from 8 different countries participated in the show. Each strongman had to compete in five different events and secure a possible 60 points in order to win the show.

When things were all said and done it would be the Netherlands’ Kevin Hazeleger who emerged victorious. Narrowly beating out Poland’s Oskar Ziółkowski by half a point, Hazeleger stood atop the podium as the champion of this tightly contested show. The full results are below.

2023 Strongman Champions League Poland Results

Kevin Hazeleger (Netherlands) — 45 points
Oskar Ziółkowski (Poland) — 44.5 points
Adam Roszkowski (Poland) — 42 points
Aivars Šmaukstelis (Latvia) — 36.5 points
Mika Törrö (Finland) — 35.5 points
Evans Aryee (Ghana) — 34.5 points
Grzegorz Szymański (Poland) — 31.5 points
Péter Juhász (Hungary) — 31 points
Dawid Pakulski (Poland) — 30.5 points
Kane Francis (UK) — 26.5 points
Lucas Rogerio (Brazil) — 17.5 points
Louis Jack (UK) — 14 points

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So how was Kevin Hazeleger able to secure victory at the 2023 SCL Poland? The results for each of the five events at the competition explain it all.

Truck Push

Each strongman had one minute to push a 15,000 kg truck down a 20-meter course for the fastest time.

Dawid Pakulski — 19.34 seconds
Kane Francis — 21.25 seconds
Kevin Hazeleger — 21.78 seconds
Mika Törrö — 21.91 seconds
Péter Juhász — 22.15 seconds
Adam Roszkowski — 23.40 seconds
Aivars Šmaukstelis — 23.81 seconds
Evans Aryee — 23.91 seconds
Lucas Rogerio — 25.13 seconds
Oskar Ziółkowski — 25.37 seconds
Louis Jack — 25.72 seconds
Grzegorz Szymański — 27.04 seconds

Frame Carry

The competitors had to carry a 340 kg frame and traverse a 40-meter course for the fastest time within 60 seconds. If athletes didn’t complete the course they were scored by distance.

Kevin Hazeleger — 19.06 seconds
Evans Aryee — 21.38 seconds
Grzegorz Szymański — 24.28 seconds
Mika Törrö — 37.38 seconds
Oskar Ziółkowski — 20.2 meters
Kane Francis — 16.5 meters
Dawid Pakulski — 15.7 meters
Aivars Šmaukstelis — 12.3 meters
Lucas Rogerio — 12.2 meters
Péter Juhász — 11 meters
Adam Roszkowski — 10.9 meters
Louis Jack — 7.8 meters

Bag Over Bar

Strongman athletes had to toss five bags weighing between 20 and 28 kg over a bar 4.7 meters tall.

Adam Roszkowski — Five in 15.05 seconds
Oskar Ziółkowski — Five in 16.26 seconds
Aivars Šmaukstelis — Five in 34.22 seconds
Louis Jack — Four in 12.75 seconds
Mika Törrö — Four in 14.30 seconds
Kevin Hazeleger — Four in 16.32 seconds
Péter Juhász — Four in 30.35 seconds
Dawid Pakulski — Four in 32.95 seconds
Evans Aryee — Three in 11.01 seconds
Kane Francis — Three in 17.36 seconds
Grzegorz Szymański — Two in 15.14 seconds
Lucas Rogerio — One in 7.02 seconds

Log Lift

Athletes were tasked with lifting a 150 kg log overhead and performing as many reps as possible within a 60-second time limit.

Oskar Ziółkowski — Seven reps (T-first)
Adam Roszkowski — Seven reps (T-first)
Aivars Šmaukstelis — Six reps
Evans Aryee — Five reps
Kevin Hazeleger — Three reps (T-fifth)
Grzegorz Szymański — Three reps (T-fifth)
Péter Juhász — Three reps (T-fifth)
Lucas Rogerio — Three reps (T-fifth)
Dawid Pakulski — Two reps
Mika Törrö — One rep (T-10th)
Kane Francis — One rep (T-10th)
Louis Jack — One rep (T-10th)

Power Stairs

In the final event the strongman athletes had to lift three different implements weighing 225, 250, and 275 kgs respectively and scale 15 steps with each implement. The competitors were given a 90 second time limit for this event.

Grzegorz Szymański — 54 seconds
Oskar Ziółkowski — 82 seconds
Kevin Hazeleger — 12 stairs (T-third)
Adam Roszkowski — 12 stairs (T-third)
Mika Törrö — 10 stairs (T-fifth)
Péter Juhász — 10 stairs (T-fifth)
Aivars Šmaukstelis — Five stairs (T-seventh)
Evans Aryee — Five stairs (T-seventh)
Dawid Pakulski — Four stairs (T-ninth)
Kane Francis — Four stairs (T-ninth)
Lucas Rogerio — One stair
Louis Jack — no lift

In the end it would be his solid performance overall as well as his victory in the Frame Carry event that secured victory for Kevin Hazeleger.

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

News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Victor Martinez Answers: Could He Beat Jay Cutler Today After His ‘Fit For 50’ Transformation?

By

Derek Dufour

-

August 29, 2023

Victor Martinez opens up about a possible rematch with Jay Cutler as well as his thoughts on Nick Walker’s acting aspirations

On this week’s episode of the Generation Iron Podcast, hosted by bodybuilding legend Victor Martinez as well as Edwin Mejia Jr., and filmmaker Vlad Yudin, recently delved into a wide range of topics, from bodybuilding and competition to the world of acting. Most notably, Victor Martinez gets candid about a possible rematch with Jay Cutler now that he has gotten back into bodybuilding shape. In this recap, we’ll highlight the key takeaways from their insightful conversation.

This past weekend held the return of the Masters Olympia after an eleven year absence. Alongside the Masters Olympia return, Jay Cutler decided to go through a personal bodybuilding transformation challenge. He wanted to be “Fit For 50” – aka back in bodybuilding shape by his 50th birthday. Many believed that this was a sign he would compete at the Masters Olympia. This didn’t happen.

But it did spark memories of the famous face-off of Victor Martinez and Jay Cutler at the 2007 Mr. Olympia. While Cutler ultimately won the showdown, many believed and still do believe that Martinez deserved the Sandow trophy that year.

With Victor Martinez always keeping in shape, and Jay Cutler back in shape for his 50th birthday – could we one day see a rematch between the two competitors on a Masters stage?

Victor Martinez addresses the rumors (or perhaps collective desire to see the rematch). He also gives some advice on how to properly cycle creatine, the world of acting and bodybuilding, as well as Kali Muscle’s latest comments about steroid use in bodybuilding. Let’s dive in.

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A post shared by Victor Martinez (@dominicandominator)

Creatine and Muscle Growth

A fan question opened the discussion about creatine and its role in muscle growth. The question asked how to properly use creatine without “getting too big.” Victor Martinez reassured listeners that creatine won’t magically make you too big. He recommended high-quality (HCl) creatine over monohydrate and emphasized the importance of cycling it, typically 8-10 weeks on and 3 weeks off, to alleviate pressure on the liver. Victor advised against getting overly technical about creatine usage, making it clear that moderation is key.

Creatine HCl (Creatine Hydrochloride) and Creatine Monohydrate are two different forms of creatine supplements. They have some differences in terms of solubility, dosage, and potential side effects:

1. Solubility:

Creatine HCl: Creatine Hydrochloride is known for its high solubility in water. This means it can dissolve easily in liquids, which may make it more convenient for some people to mix with their beverages.
Creatine Monohydrate: Creatine Monohydrate is also soluble in water, but it may not dissolve as readily as Creatine HCl. It might require more stirring or a little more time to fully dissolve in water.

2. Dosage:

Creatine HCl: Due to its increased solubility, some argue that you may need a smaller dose of Creatine HCl compared to Creatine Monohydrate to achieve similar results. Typically, a lower daily dose of Creatine HCl, such as 1-2 grams, is suggested.
Creatine Monohydrate: Creatine Monohydrate often requires a loading phase, where you take higher doses (around 20 grams per day) for a week, followed by a maintenance phase of around 3-5 grams per day. This loading phase is not necessary, but some people opt for it to saturate their muscles with creatine more quickly.

3. Potential Side Effects:

Creatine HCl: Creatine HCl is considered to be gentler on the stomach for some individuals. People who experience digestive discomfort with Creatine Monohydrate may find Creatine HCl more tolerable.
Creatine Monohydrate: While Creatine Monohydrate is generally safe for most people, some individuals may experience mild gastrointestinal discomfort, such as bloating or cramping. This is more common when taken in higher doses.

Rematch: Can Victor Martinez Beat Jay Cutler Today?

The hosts addressed rumors of Victor making a surprise appearance at the 2023 Masters Olympia. Victor swiftly dismissed the idea and speculated that fellow bodybuilding icon Jay Cutler would also avoid a surprise return – saying that Cutler was smart enough to know that he didn’t need to compete at the 2023 Masters Olympia due to his prestige being a 4x Mr. Olympia champion.

Clearly, Victor was correct in this assumption as we did not see Jay Cutler compete this past weekend. But it did beg the question – would we ever see Victor Martinez and Jay Cutler compete against each other for a rematch on the Masters stage? Edwin Mejia Jr. inquired about a potential rematch between Victor and Jay in their 50s. Victor expressed openness to a special pose-off if Jay Cutler showed interest but emphasized he didn’t want to chase former glory from their 2007 battle.

For Victor, he would need Jay Cutler to be naturally open to it – rather than badger Cutler into feeling pressure to compete again. He likened it to similar “super fights” in boxing where old legends come back, put pressure on social media, and the compete. Victor finds the whole thing a bit embarrassing.

Regardless of whether or not a rematch actually happens, Vlad Yudin probed whether Victor believed he could defeat Jay Cutler today, referencing Jay’s “Fit For 50” journey. Victor skillfully sidestepped the question, stating that he didn’t need to predict the outcome since he already believed he won in 2007, despite the judges’ decision.

Bodybuilders Transitioning to Acting

The hosts shifted the conversation to bodybuilders pursuing acting careers. Nick Walker’s aspiration to become an actor was highlighted. Walker recently made headlines by saying it was always his dream to act – and that he would drop competing if the opportunity to star in a film arose.

Victor Martinez raised concerns – claiming that the “Arnold Schwarzenegger model” is not as easy as it seems. He believes that Nick Walker would be quickly typecast. Drawing parallels to Arnold Schwarzenegger’s early career, Victor noted that Arnold overcame typecasting through his charisma and personality. It wasn’t only his physique that won him roles – it was his one-of-a-kind personality that he leveraged into becoming an A-list celebrity (and even later a politician). He questioned whether Nick Walker possesses that unique charisma to avoid being pigeonholed.

Victor Martinez also pointed out that hardly any other bodybuilder has been able to make a transition into acting – showcasing just how hard it was to actually pull it off. The hosts cited Martyn Ford’s success in action films and Kai Greene’s role in Stranger Things as examples of bodybuilders breaking into acting.

Ultimately, Victor Martinez believes that if acting is a true passion for Walker – in the same way bodybuilding is a passion – he should pursue it. But if he is just trying to copy Arnold it may be best left on the table. With that in mind, Victor suggested that Walker started with theater rather than movies. He believes that is a better test as to whether or not Walker has what it takes in to truly make acting his passion.

Kali Muscle’s comments: Are steroids really a “waste of time?”

The podcast delved into Kali Muscle’s statement that steroids – recently stating that they are a waste of time for bodybuilders. Victor Martinez understands that Kali Muscle went through quite a traumatic ordeal due to steroids. He understands that ultimately in terms of long term health – steroids are not a great substance to use.

However, he also believes it is misleading to call them a waste of time. If a bodybuilder is willing to take the risks – PEDs can bring about a higher level of muscle and size that is impossible naturally. That can’t be ignored and is important to many competitors. Ultimately, he stressed the importance of responsible steroid use (as best as possible considering the risks) and distinguishing between use and abuse.

Wrap Up

The Generation Iron Podcast provided valuable insights into bodybuilding, acting aspirations, and the evolving landscape of fitness and substance use. Victor Martinez’s vast experience and wisdom were evident throughout, making this episode a must-listen for fans of the bodybuilding world.

You can watch the full episode above and make sure to catch new episodes every Tuesday only on the Generation Iron Fitness Network or wherever podcasts are downloaded!

Urs Kalecinski Shares Physique Update Alongside Jay Cutler Following Workout

By

Greg Patuto

-

August 29, 2023

Urs Kalecinski continues to improve in Classic and trained with Jay Cutler ahead of Olympia.

Urs Kalecinski is one of the top competitors in Classic Physique, which has turned into a top-heavy division with a lot of talent. Kalecinski has been climbing and is looking to go even higher on the scorecard come the 2023 Olympia. Recently, he was seen sharing a physique update with Jay Cutler following a chest workout.

Kalecinski has been climbing up the division recently. He earned his highest finish at the Olympia in 2022, behind only Chris Bumstead and Ramon Rocha Queiroz. At the Arnold Classic in March, Ramon Dino topped Kalecinski again as the two battled in the final.

Kalecinski continues to work in Classic Physique but has put on size that has some questioning whether he will move to Men’s Open. At the end of June, Kalecinski was joined by Greg Doucette, who measured the bodybuilder’s body fat percentage. At the time, Kalecinski held 10.3% body fat at 275 pounds. This means that he would have to drop some weight to make the restrictions for Classic Physique.

On Monday, Kalecinski took to Instagram to share his latest update, which was alongside Cutler.

Urs Kalecinski workout — Image via Instagram @the.miraclebear

Urs Kalecinski Trains With Jay Cutler

Urs Kalecinski did not share videos of the workout but the two were seen working on the chest press machine in photos. These were sandwiched between physique updates from Kalecinski, where he is looking shredded during this stage of prep.

“all access.”

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A post shared by Urs Kalecinski (@the.miraclebear)

Jay Cutler has been focusing on his own fitness journey as well. He shared his plan to complete a “Fit-For-50” transformation at the beginning of 2023 and has made great strides as he recently hit 50 years old.

During this transformation, Cutler has focused on his diet and adding cardio. He does two sessions of cardio per day while upping his fasted cardio time. Cutler has been open about his bodybuilding journey, including discussing his steroid cycle. Now mind you, he insists he isn’t returning to actively competing, but he recently started a challenge to transform his physique for turning 50.

Jay Cutler quickly shut down the thought of returning to Masters Olympia this year. It seems as though he is not interested in stepping on a stage competitively but did not throw out the thought of guest posing. in fact, he appeared alongside Regan Grimes on stage recently, showing off his shredded build to fans.

Urs Kalecinski is taking all measures to make sure that he is in championship shape come November. He will have to be at his best to compete once again with Bumstead and Ramon Dino.

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

Ramon Rocha Does a Leg Workout for 2023 Olympia

By

Terry Ramos

-

August 29, 2023

ramon rocha queiroz ghd back extension during back workout

Ramon Rocha sets his eyes on CBum to overtake the Classic Physique title.

Leg training is about much more than just avoiding the “Johnny Bravo” look. When you work out your legs, your body releases hormones like testosterone and human growth hormone (HGH). Studies have shown that these hormones are crucial in muscle growth and hypertrophy (1). So, if you’ve been contemplating skipping leg day, let this be your reason to banish that thought. This post will examine Ramon Rocha Queiroz’s (Ramon Dino) leg workout.

Ramon Rocha is a Brazilian bodybuilder in the Classic Physique category with a huge following on social media. This leg workout is part of his preparation for the 2023 Mr. Olympia in November.

Full Name: Ramon Rocha Queiroz
Weight	Height	Date of Birth
222 – 250 lbs	5’11”	02/09/1995
Division	Era	Nationality
Classic Physique	2010s – Till Date	Brazillian

Ramon Dino earned his pro card by winning the Amateur Olympia Brazil 2018. He then stunned everyone by not competing for two years before returning to a runner-up finish at the Europa Pro. Since then, he’s had top-five and runner-up finishes in Mr. Olympia and the Arnold Classic before netting the top prize in the Classic Physique division at the 2023 Arnold Classic.

Ramon Dino hopes to dethrone four-time winner Chris Bumstead this year, and this leg workout is part of his prep. IFBB Men’s Open Pro Rafael Brandao joined him, and Fabricio Pacholok coached both of them. Here are their leg exercises and how to use them to build your leg muscles.

Ramon Rocha & Rafael Brandao Leg Workout

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Before the intense leg-finishing workout, Ramon Rocha did some stretches. Research shows stretching before your routines could help muscle soreness (2). However, it’s best to save stretching for after your workouts unless it’s dynamic stretching, which can be done before.

Ramon Dino also took a pre-workout supplement before starting his training. Pre-workout supplements also help you reduce exercise fatigue and recover faster after training. The Brazilian bodybuilding pros used machines for all their exercises and rounded up by saying, “We’re going to bring the top 1 for Brazil, so let’s go get it.” Watch out, Chris Bumstead!

Exercises

Leg Extensions

Hack Squats

Seated Leg Curls

Hip Abductions

Leg Extensions

The leg extension is an isolation exercise that targets your quads. It uses the extension of your knee that contracts your thigh to build the quad muscles on a leg extension machine. With most exercises that target quads, your legs could get tired easily because multiple other muscle groups are involved. Leg extensions bypass this problem as they recruit only the quads. This lets you build that muscle to the max without secondary muscle stress.

Ramon Rocha and Rafael Brandao hopped on the leg extension machine for multiple heavy sets. Fabricio Pacholok coached both through using a full range of motion for their sets and then doing some sets with a partial range. They both took turns before heading to the first compound exercise in the leg day training.

Hack Squats

The hack squat is a compound lower body routine that targets the quads, hamstrings, glutes, and calves to build strength in your legs. To perform hack squats, you get on an angled machine that offers support and use your legs to move the weight up and down.

Hack squats are an alternative to the barbell squat, allowing you to lift more. This is because you get support from the machine, which reduces your need for core strength and stabilization. Athletes also use this exercise to improve their strength before doing the barbell squat.

Ramon Dino and Rafael Brandao took turns with the hack squat machine while being coached by Pacholok. Queiroz also put on a knee sleeve before lifting heavy with this exercise to protect his knees. Then, they both headed to the next routine for the day.

Seated Leg Curls

The seated leg curl is an effective way to build muscle in your legs and improve balance. This exercise targets your glutes, hamstrings, and adductor muscles. Research shows that the seated leg curl is slightly better at building your hamstrings than the lying leg curl (3).

In most athletes, the hamstring is usually weaker than the quads. This could lead to injuries like ACL ruptures. Using the seated leg curl to build your hamstring strengthens it so you can avoid these injuries.

Ramon Rocha and Rafael Brandao did seated leg curls as the second to the last routine for this leg day workout. They both pushed through heavy sets with advice from Fabricio Pacholok. Then, they headed to the hip abduction machine for the last exercise of the day.

Hip Abductions

Hip abductions are a great way to tone your backside and also help to reduce hip and knee pain. As a result, physical therapists often use this exercise in therapy. Bodybuilders use it to strengthen the muscles that help with stabilization, too.

When you use a hip abduction machine, it primarily targets your abductors but also recruits your glutes. This machine helps you to build all three glute muscles. To do this exercise, you sit in the machine with your knees against the machine pads and push your legs away from your body.

Ramon Rocha used the hip abduction machine for the last exercise of this leg workout. He did some solid leg-tasking sets under the coaching of Pacholok before ending the video, which was uploaded on his YouTube channel. You can watch Ramon Dino’s full leg workout below:

Follow us on Instagram, Facebook, and Twitter for more exercise guides!

References

Fink, J., Schoenfeld, B. J., & Nakazato, K. (2018). The role of hormones in muscle hypertrophy. The Physician and sportsmedicine, 46(1), 129–134. https://doi.org/10.1080/00913847.2018.1406778
Andersen J. C. (2005). Stretching before and after exercise: effect on muscle soreness and injury risk. Journal of athletic training, 40(3), 218–220.
Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523