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Generation Iron, Jim Manion, Bodybuilding, InterviewThe legendary Jim Manion offers his insight into Generation Iron.

Jim Manion is one of the biggest names in the bodybuilding world. While he was a competitive bodybuilder in his youth and took home many first place trophies –  he is truly legendary because he is one of the key members of the Mr. Olympia itself. He is currently a chairman on the NPC and also president of IFBB pro. He’s also head judge at the Mr. Olympia competition. Basically, he oversees who wins.

We went searching through our vaults and pulled out this never before seen exclusive interview. Jim Manion opens up about his thoughts on the Generation Iron film, Kai and Phil’s rivalry, and how the sport of bodybuilding has changed over the years. It’s particularly inspiring to hear him talk about how much the NPC and IFBB have grown since its inception.

“When I competed myself I competed in the YMCA, in school ballrooms, standing on top of picnic tables underneath the basketball hoop – and even back in the days of pumping iron it was never as big as it is now. I mean here we are holding it to ten thousand people for Mr. Olympia. It’s unbelievable.”

-Jim Manion

Be sure to subscribe to the Generation Iron Fitness Network for more exclusive videos! Stay pumped.


Generation Iron, Terminator, Arnold Schwarzenegger, MovieNo that’s not a typo.

It’s no surprise that we all at Generation Iron were excited for Arnold Schwarzenegger to return to acting. So you can only imagine our excitement once we knew he would return to his iconic role as The Terminator.

Well now there is more reason to be excited. Arnold Schwarzenegger just announced on his Facebook that Terminator 5 has wrapped shooting. In doing so he also revealed the official title to the sequel: Terminator Genisys. Joining such films as Inglorious Basterds and Pursuit of Happyness on a small list of purposefully misspell movie titles.

Here’s the full photo that Arnold posted:

Generation Iron, Arnold Schwarzenegger, Terminator

Paramount Pictures has confirmed that this is the new title in a posting on their official Twitter.

Terminator Genisys is directed by Alan Taylor and stars Arnold Schwarzenegger, Emilia Clarke, Jai Courtney, Jason Clarke, Matt Smith, Byung-Hun Lee, and JK Simmons. It opens July 1, 2015.

So what do you guys think about the “y” in the title? Our guess is that they want to drive home the idea of “systems” and “computers” in relation to Skynet and the machine uprising. But maybe it’s more. Perhaps Genisys is a new program created by Skynet? Let the rumors flow!

Leave us your thoughts in the comments below and be sure to follow us on Facebook and Twitter for more up to date news!


Generation Iron, Tampa Pro, Competition, BodybuildingThe complete competitor list.

The 2014 IFBB Tampa Pro will be kicking off this weekend in Tampa, FL and from the looks of it, things are going to get really exciting really fast. This is definitely one competition you don’t want to miss.

The list of competitors has officially been released and there will be over 200 IFBB Pro competitors at the event. That’s right, over 200. This will be one powerhouse of a competition full of hard work, dedication, and heartfelt passion. Credit also goes out to Tim Gardner who definitely gave it his all when organizing such a fantastic event.

We’re also pumped to see two of our Generation Iron alums compete: Hidetada Yamagishi and Victor Martinez will take to the stage and show off all of their muscles. We wish them luck in the competition!

Here’s the list of competitors that will be at Tampa Pro this weekend:

The 2014 IFBB Wings of Strength PBW Tampa Pro Fitness

Tiffany Chandler
Bethany Cisternino
Lishia Dean
Krista Duba
Natalie Graziano
Amanda Hatfield
Sara Kovach
Somkina Liudmila
Shannon Siemer
Debbie Sizemore
Darrian Tissenbaum
Aurika Tyrgale
Eileen Wells

The 2014 IFBB Wings of Strength PBW Tampa Pro Figure

Holly Beck
Beckie Boddie
Jennifer Brown
Andrea Calhoun
Alicia Coates
Jennifer Cardovez
Cheryl Davis
Jami DeBernard
Amanda Doherty
Edith Driver
Krista Dunn
Wendy Fortino
Angie Garcia
Ivana Ivusic
Vanessa Jacobs
Katharine Lane
Gretchen Lichtenstein
Eliyan Lobez
Georgina Lona
Kamla Macko
Very Mallet
Bernadette Matassa
Arja Moilanen
Heather Nappi
Megan Olson
Selena Pons
Cinderella Richardson
Megan Riby
Katrina Tarbox
Jennifer Taylor
Jacqueline Timberlake
Bojana Vasiljevic
Amy Villa Nelson
Latorya Watts
Christina Woodward

The 2014 IFBB Wings of Strength PBW Tampa Pro Bikini

Gigi Amurao
Nicole Ankney
Bianca Berry
Callie Bundy
Angeles Burke
Vanessa Campbell
Lacey DeLuca
Meghan Duncan
Aly Garcia
Svetlana Eregina
Mariana Fernandes
Shawn Hecktor Lewis
Catherine Hernon Schamleffel
Michelle Lewin
Asia Mendoza
Samatha Morris
Sabrina Nicole
Noemi Olah
Amanda Otero
India Paulino
Jennifer Peoples
Jessica Pimentel
Catherine Radulic
Lisa Schimkat
Michelle Sylvia
Kenea Yancey

The 2014 IFBB Wings of Strength PBW Tampa Pro Women’s Physique

Rose Brunner
Jeannea Burritt
Margarita Charaim
Ava Cowan
Jill Dearmin
Kendel Dolen
Dre Dillard
Cassandra Floyd
Jessica Gaines
Karen Gatto
Heather Grace
Lisa Grasso
Lenore Gregson
Jennifer Hernandez
Tracy Hess
Rosela Joseph
Candrea Judd Adams
Anne Marie Kam
Carrie Lawyer
Jill Marie Livoti
Sandra Lambardo
Lisa Lopez
LaDawn McDay
Gail Meadows
Teresita Morales
Karina Nascimento
Vicki Nixon
Dona Oliveria
Danielle Reardon
Jillian Reville
Tonya Shull
Pamela Slemmons
Olivia Terry
Melissa Tucker

The 2014 IFBB Wings of Strength PBW Tampa Pro Women’s Bodybuilding

Alicia Alfaro
Sheila Bleck
Kim Buck
Kahla Bullemor
Lisa Cross
Angela Debatin
Roxanne Edwards
Judy Gaillard
Lisa Giesbrecht
Alventina Goroshinskaya
Mimi Jabalee
Mary Ellen Jerumbo
Monique Jones
Janeen Lankowski
Zoa Linsey
Olga Puzanova
Virginia Sanchez
Jennifer Sedia
Melody Spetko
Beth Wachter
Aleesha Young

The 2014 IFBB Wings of Strength PBW Tampa Pro Men’s Bodybuilding

Baito Abbaspour
Pablo Ayala Zayas
Mohamed Ali Bannout
Jeff Beckham
William Bonac
Max Charles
Constantinos Demetriou
Lloyd Dollar
Stephen Frazier
Timmy Gaillard
Kenneth Jackson
Rafael Jaramillo
Manuel Lomeli
Victor Martinez
Alexandre Nataf
An Nguyen
Julius Page
Manuel Romero
Jonathan Rowe
Ben White
Bill Wilmore
Robert Youells

The 2014 IFBB Wings of Strength PBW Tampa Pro 212

John Arendsz
Ray Arde
Thomas Benagli
Alejandro Cambronero
Marco Cardona
Pierre Chamoun
Gilmar De Souza Silva
Derik Farnsworth
Wendell Flloyd
Darron Glenn
Tricky Jackson
Jocelyn Jean
Emro Karadjuzovic
Derek Leverant
Daron Lytle
Milton Martinez
Cory Mathews
Fernando Noronha Almeida
Anthony Paitaris
Luis Santa
Steve Silverman
Rixio Tapia
Marvin Ward
Hidetada Yamagishi

The 2014 IFBB Wings of Strength PBW Tampa Pro Men’s Physique

Chad Abner
Shareef Alikhan
Anton Antipov
Emmanuel Banks
Michael Barnt
Michael Bivens
Travales Blount
Anthony Brigman
Shane Eslahi
Michael Ferguson
Igor Gajic
Sadik Hadzovic
Sheridan Hause
Brian Hay
Brandon Hendrickson
Joe Herr
Brant LaRose
Jacques Lewis
Steve Mousharbash
Tristan Murray
Geobanny Paula
Butch Rolle
Jeff Seid
Tyler Stines
Al Shukoori
William Sulliva
Stephen Talamo
Russell Waheed
Jermaine Ward

You can visit timgardnerproductions.com and download the full list for yourself. As well as get more info about tickets and the event. Stay pumped.


Generation Iron, Golden State Pro, Competition, BodybuildingAnd the winners are…

The 2014 Golden State Championships have come and gone. A lot of hard work, dedication, and pounds over pounds of muscle was put into this competition by the athletes. Everyone gave it their all in order to grab that 1st place spot. As always, we are proud and honored for all the athletes who competed – and wish congratulations to all of those who placed over the weekend.

Here are the IFBB results from the Golden State Championships.


1st: William Bonac
2nd: Essa OBaid
3rd: Manuel Romero
4th: Mohammad Ali Bannout
5th: Jojo Ntiforo


1st: Karin Hobbs
2nd: Jillian Reville
3rd: Heather Grace
4th: Akane Nigro-Ismeal
5th: Jennifer Robinson


1st: Karin Hobbs
2nd: Heather Grace
3rd: Carrie Simmons
4th: Candrea Judd-Adams
5th: Leah Johnson


You can head on over the NPC News Online to see the full report. Be sure to follow us on Twitter and Facebook to continue receiving updates on competition previews and results!


Photo also courtesy of NPC News Online and Ron Avidan.


Generation Iron, Branch Warren, Workout, BodybuildingBranch Warren’s Monster-Mass Back Blaster workout.

Welcome back Generation Iron fans and fitness lovers. It’s Monday again, and that means the start of many things. Yes, this does mean the start of a new work week – but it’s also a brand new chance to start fresh. And what better way to freshen up than to know you will push to even greater heights with your workouts in the gym.

Well we’re here to help. Today we’re providing you with a specialized workout straight form Branch Warren that you can implement into your weekly workout regimen. This one focuses on the back, so if you want mix things up with some new exercises – what better way than to try what the pros use.

As always, know your limits and make sure that you perform this workout correctly. The last thing we want, and most certainly the last thing you want, is an injury preventing you from getting those massive gains.

So here it is, Branch Warren’s Monster-Mass Back Blaster:

Lat Pull Downs: 3 heavy sets, Last set drop set to failure.
Incline T-Bar Row: 2 heavy sets, Last set drop set to failure.
1-Arm Dumbbell Rows: 1 Light Set, 2 heavy sets 6-8 reps.
Seated Cable Rows: 1 light set, 2 heavy sets to failure.
Close Grip Lat Pull Downs on Incline Bench: 3 sets of 12 holding and squeezing every rep.
Plate Loaded Seated Row Machine: 2 warm ups, 1 heavy set to failure, 1 drop set to failure.
Deadlifts: 2 warmup sets and then 3 sets to 10 heavy.

If you’d like to get more inside workout info from Branch Warren, you can check out and subscribe to his official newsletter on his website.


What’s your best back workout routine? Feel free to share it with us and the rest of the GI Movement in the comments section below. You can also follow us on Facebook and Twitter so you can get the most up to date info from the GI Nation. Stay pumped.


Generation Iron, Week Recap, BodybuildingA look back at the week of 7/28/14.

Happy Friday GI Nation! Just a few more hours and the weekend will be upon us, which means more time to pump up at the gym – but also more time to rest and catch up on some free time. We want you to get the maximum amount of enjoyment possible, so we put together everything that happened this week on the blog so you can catch up in one easy place. Read on and get pumped!

1. Arnold’s Old School Workout

We got excited for Arnold’s birthday a little early this week and decided to celebrate by posting up one of Arnold’s classic workout routines. This is not a workout for the faint of heart but if you want to take a look at exercises that turned Arnold into a legend, check it out.

2. USA Bodybuilding Championships Winners

The NPC USA Championships went down last weekend. We put together the list of top winners from the competition just in case you want a quick recap.

3. Train With Kai Greene

Kai Greene announced this week that two lucky fans can win a chance to train one on one with Kai himself! Anyone who attends Kai’s “Believe” Seminar will automatically be entered into the chance to win this coveted prize. Good luck to everyone attending!

4. Top 5 Physiques of All Time

Some pros are called legends because they stand the test of time. No matter how much time has passed, certain names will be remembered forever. Names like Schwarzenegger and Coleman. We tried our best to put together the top 5 best physiques in bodybuilding. Check out the full list and let us know what you think!

5. Bully Victim to Teen Bodybuilder

News broke this week about Nixlot Dameus, a 16 year old who used bodybuilding to transform his life from being the victim of high school bullying into a respected individual who has started his own workout camp to help inspire other teens. Definitely read the full story if you want to feel proud about being a bodybuilder.

6. Schwarzenegger: A Look Back

In honor of Arnold’s birthday we gave a quick history lesson on the life of one of the greatest bodybuilders of all time. There’s some interesting little facts that you might not know – so take a quick read and brush up on your Arnold knowledge.

7. Nutrition Without the Meat.

One of our guest contributors, Maxine Presto, gave us a few tips on how to still bulk out with a plant-based diet. A great alternative to the traditional meals that most bodybuilders use today.

8. BBQ’s and Abs Can Mix

Geo stopped by the GI Nation again yesterday to give us a few tips on how to enjoy all those tempting summer bad habits while still maintaining that physique you’ve been working towards.

9. Work Out Partners For Life

Work out partners are an important aspect of bodybuilding motivation for many of us. But finding the perfect partner isn’t always the easiest thing to do. So we decided to throw you a few general attributes of what it takes to be a great workout partner. Hope it helps!


That about sums up the last week of July. A lot of exciting things happened this week – but who knows what’s in store for next week. We here at Generation Iron can’t help get pumped! Enjoy the weekend and keep lifting!


Kai Greene, Believe, Seminar, EventKai Greene has more up his sleeve.

The time is quickly approaching. Only nine more days until Kai Greene holds his “Believe’ motivational seminar. Up until now the details of the event have been kept vague, but now we have received confirmation of exactly what to expect once the front doors open.

Here’s a breakdown of Kai Greene’s “Believe” schedule:

1. Welcome Video Introduction
2. Kai Tells His TRUE Life Story
3. Kai’s Focused Commentary on “Believe”
4. Lunch Break (Onsite)
5. Giveaways/Train with Kai Winners
6. Open Mic Q&A with Kai Greene
7. Meet n’ Greet with Kai Greene.

As you can see, it seems like there will a few more gifts for the fans even if they don’t win the coveted training with Kai Greene. There will be time at the end of the event to meet Kai in person and there will also be giveaways for prizes from Flex and MuscleMeds. Flex will be giving away free copies of their magazines and MuscleMeds are providing “goodie bags” that will contain a small sampling of their products.

As if there already wasn’t enough to keep you excited – August 9th can’t get here soon enough.

Tickets are still available and you can grab them here. Kai Greene’s “Believe” seminar will be held on August 9th at the SVA theatre in NYC. Doors open at 10am.


Generation Iron, Golden State Championships, CompetitionWho will be the golden champion?

Welcome back, Generation Iron fans! Another weekend, another bodybuilding competition to get excited about. Tomorrow will kick off the Golden State Championships – and there’s definitely a lot to be excited about. As many of you may already know, bodybuilding champions Phil Heath and Jay Cutler will be in attendance at the Golden State Championships to do a special guest Q & A seminar. So if you weren’t already pumped, now you have no excuse.

Here’s a breakdown of the schedule tomorrow:

10:00 AM Prejudging

NPC Women’s Physique

NPC Men’s Bodybuilding

NPC Figure

Olympia Seminar – Q&A with Phil Heath and Jay Cutler

IFBB Pro Women’s Physique Open & Masters

IFBB Pro Men’s Bodybuilding

NPC Men’s Physique

NPC Women’s Bikini

6:00 PM Finals

NPC Women’s Physique

NPC Men’s Bodybuilding

NPC Figure

IFBB Pro Women’s Physique Open & Masters

IFBB Pro Men’s Bodybuilding

NPC Men’s Physique

NPC Bikini


If you’re attending the Golden State Championships, share your excitement in the comments section below. You can also spread some love on our Facebook or Twitter too, if you feel like it. We love the attention!


Generation Iron Bodybuilding Summer

Generation Iron Bodybuilding Summer

Stay lean in the summer.

Summer’s here!  The beaches, the pools, the BBQ’s, the vacations, the road trips, and all the other fun stuff summer has to offer. We didn’t work hard all winter and spring to throw our physiques away in the summer, right?

We don’t have to!  With planning ahead and making wise decisions you can still keep those six-pack abs popping; and bodies hard as long as you follow a few suggestions and guidelines.

Keep fitness exciting!

Don’t let working out get in the way of summer activities and outdoors fun.  Find ways to keep things interesting.  Skip the treadmill and go for a run outside along scenic views. Climb stairs instead of taking the elevator. Join an outdoor bootcamp class.  If you’re a bit more hardcore, bring some barbells outside and go for some walking lunges around the block. You get the idea!

Less Alcohol, more sweat!

Who doesn’t love a good round of beers on a hot summer day.  Your abdominals don’t, that’s who.  Rather than getting into the habit of gathering with friends and drinking outdoors, pick up fun summer activities like a scrimmage game of hoops, kayaking, spin class, or better yet cycling outdoors.  This way you stay active, while simultaneously reducing your summer alcohol intake.

Plan Vacations Wisely!

Summer’s full of weekend getaways, and full-on vacations. Here’s where it’s very easy to ruin your carefully chiseled physique with a few bad decisions including sugary cocktails and/or ice cream sorbets or whatever your summer comfort food is.   Plan ahead. If you’re going to be on a long flight, remember to pack protein rich foods like almonds, protein bars, and protein powder or face being stuck with the garbage that airplane food usually provides.   When on trips and vacations, you can still have alcoholic drinks, just be sure to opt for the stuff with the least amount of sugars.  Rather than going for Vodka Cranberry, go for the Vodka Seltzer.

The Bar-B-Que’s!

This one’s easy, the food is prepared right in front of you.  You should know to skip the buns, and opt for some veggies to go with your burger.  Don’t look at the chips and reach for the fruit salad and carrots with blue cheese.


We sweat more in the summer.  Always remember to hydrate extra to compensate for the amount of fluid we lose when we sweat.  Generally we consume 3-4 liters of water a day. During the summer I’d bump it up to about 4-5 liters a day. Additionally be sure to ingest our electrolytes through whole foods or fortified drinks such as Smart Waters.

Happy Summer!



Geo is a NASM Certified Personal Trainer and Nutritionist whose mission is to educate and empower his clients to live healthier and happier lives. Geo has a Bachelor’s Degree in Nutrition/ Biochemistry and is RD eligible. Geo Has maintained a thriving practice in New York City for more than 7 years. He brings the triple threat of education, experience, and passion to health & fitness for his clients.

You can visit his website here: geometrxnyc.com


Generation Iron, Diets, Nutrition, PlantsBuilding up from the inside out.

By Maxine Presto

“Abs are made in the kitchen, not in the gym.”

This simple statement speaks to a much greater truth. What you put into your body defines its quality and appearance. Committing to a strict nutrition plan is the most crucial component of optimal performance and achieving your goals.

The first step is identifying what you already have in your kitchen. While surveying your refrigerator and pantry, be mindful of the packaged items; they likely contain little nutritional value. In order to thrive and recovery quickly, during and after your workouts, you’ll need high-quality carbohydrates, proteins, and fats; the sources these macronutrients come from should be alkaline, vitamin and mineral-laden, and fiber-rich. Salt, simple sugar, and dairy – ditch ‘em. Instead, stock up on nutrient-dense and fresh ingredients that you can make into complete meals.

Green vegetables, legumes, nuts, seeds, pseudo-grains, and fruits are efficiently used as energy by the body and will provide complex carbohydrates for fuel, protein for repair, and healthy fats to maintain a active metabolism. Not to mention, you’ll get a healthy dose of fiber to keep you full and antioxidants to prevent inflammation. The most commonly recommended daily breakdown of macronutrients is 40/40/20: carbohydrates, proteins, and fats, respectively. Pay special attention to the food you consume before and after your workouts as well. 30-60 minutes before your workout, consume a complex carbohydrate for easily accessed energy. After you’ve challenged your body’s limits, you have a 60-90 minute window to consume a mixture of proteins and carbohydrates to replenish and repair.

Timing is everything and is quite often the greatest obstacle. Ideally, eating 3-4 times per day will provide you with enough opportunities to meet your caloric and nutrient requirements. If your goal is to gain weight, eat more; if your goal is to lose weight, eat less. Regardless of weight gain or loss goals, eat frequently and find a meal prep system that works for you. Dedicate one day per week and set aside 1-2 hours to chop, blend, and package your ingredients, meals, and snacks for the next six days. If you prefer to prep daily, make sure you start each day with a clear sense of what you’ll be eating, or if required to be flexible (lunch with colleagues, weddings, etc.), make sure your meal always contains a complex carbohydrate, protein, and greens, in order to ensure you are fueling and repairing simultaneously. Consider keeping lentils and quinoa on hand for a simple meal that packs a powerful protein-rich, quality-carbohydrate punch.

In order for your body to utilize these nutrients, expel waste, regulate body temperature, carry oxygen to your cells, and, overall, function, water should always be a daily priority. Keep in mind that if you’re thirsty, you’re already dehydrated. In order to determine your hydration needs, take your body weight and divide in half. This is the number of ounces you should consume each day. If you’re workout is particularly demanding, be sure to hydrate along the way and add more water to your day. Invest in a reusable 1L water bottle that will allow you to easily transport your water with you wherever you go and track how much you’ve consumed throughout the day.

Remember: eating nourishing foods and drinking plenty of water is the key to optimal performance and strength.


Maxine Presto is a plant-based competitive runner and NASM Certified Personal Trainer. Maxine is also the host of the Core Trainer for Distance Runners podcast.