Big Ramy will return to the Pittsburgh Pro after missing last year’s show.
The Pittsburgh Pro is one of the biggest shows on the bodybuilding calendar and that is partially because of strong guest posers each year. There are still additions being made to this year’s list and Big Ramyis back on the schedule after missing the 2022 event.
Last year, Ramy was expected to guest pose during the 2022 Pittsburgh Pro but was unable to appear on stage. This caused some backlash, including from his coach Dennis James, who said it was a mistake to miss the show. This led to Big Ramy issuing an apology to Jim Manon and the IFBB Pro League. Derek Lunsford filled in for Ramy and ended up sparking a switch to Men’s Open.
In 2022, Ramy would have entered the Pittsburgh Pro as the reigning two-time Olympia champion. This year, he is looking to return to the top after disappointing in December. Ramy finished fifth in the 2022 Olympia and fourth in the Arnold Classic just a few weeks back.
The 2023 Pittsburgh Pro is scheduled for May 12-13. As of now, there is a total of eight bodybuilders expected to make an appearance at the show.
Big Ramy, Samson Dauda Added To 2023 Pittsburgh Pro Guest Lineup
The official announcement was shared to Instagram on Thursday, announcing three new additions. Ramy, Samson Dauda, and Rafael Brandao will now appear in Pittsburgh.
“The Guest Posers at Jim Manion’s 2023 NPC-IFBB Pro Pittsburgh expanded to 8 now!
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Originally it was 2-Time IFBB Pro 212 Olympia Shaun Clarida with Derek Lunsford, Hunter Labrada, and Nick Walker! Special Appearance will be 4-Time IFBB Pro Classic Physique Olympia Champion Chris Bumstead! (Chris will not be guest posing.)”
“Now the Guest Posers include 2-Time IFBB Pro Mr. Olympia Big Ramy, 2023 IFBB Pro Arnold Classic Champion Samson Dauda & Rafael Brandao!
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You won’t want to miss this contest on May 12th-13th!”
There was plenty of criticism following Big Ramy’s two most recent competitions. Fans were questioning whether he would call it a career but Ramy confirmed that he is not interested in retiring yet.
Ramy will be joined by Arnold Classic champion Samson Dauda. He has now inserted his name into contention for the Olympia title this year after his victory in Columbus. Derek Lunsford, Hunter Labrada, and Nick Walker will also return to guest posing after doing so in 2022. Walker finished as the runner-up to Dauda during the Arnold.
Four-time Classic Physique Olympia champion Chris Bumstead will be present during the Pittsburgh Pro this year but will not be posing. He is scheduled to make an appearance during the weekend.
The 2023 Pittsburgh Pro features another star-studded lineup and will bring plenty of excitement to the weekend. With Ramy and Dauda prepared to make an appearance, the roster is even deeper and fans will be able to see some of the best in the world on stage.
Larger than human online bodybuilding coach Craig Golias reminisces on losing his sex drive and taste when he took a break from TRT (and no steroids).
Many people have one expression when they see what Craig Golias used to look like as a teenager and what he looks like now — pure astonishment! This former competitor turned online bodybuilding coach weighs a whopping 300 plus pounds of pure muscle. In this week of TheMike O’Hearn Show, Craig GoliasdiscussesTestosterone Replacement Therapy (TRT) and balancing pushing the boundary while prioritizing health.
Craig Golias started bodybuilding late at the age of 20. He talks about how right now, he’s doing a form of “natty mode” where he’s taking TRT, a form of hormone therapy to boost testosterone.
Bodybuilders who use enhancers occasionally go into a natty mode, where they stop doping for a while. This helps their body rest and heal, thus reducing the long-term side effects of taking enhancers. However, when they do this, they suffer from many side effects.
The last time Golias went full natty mode in 2015, he got sick. He recounted the side effects he experienced:
“The last time I came completely off [no TRT or steroids] I didn’t want to train anymore and my sex drive crashed. I even lost my taste for a little bit — for like three or four days.”
Bodybuilders face this common problem after waning off anabolic steroids (1).
So these days, Golias does Testosterone Replacement Therapy (TRT) when he takes breaks from taking anything. He cycles off for 2 or 3 months and takes 250mg of testosterone. Golias also says that he doesn’t weigh himself when he comes off. When you’re on TRT, you’re taking a break; you’ll lose some weight, size, and muscle mass (2).
Golias isn’t immune to this, but keeping your training and diet in check helps to keep the balance. Golias still does his regular training and diet regimen while on TRT. He doesn’t get lazy, stop training, or stop eating his meals. He has a fast metabolism, and missing a meal will make him drop a couple of pounds.
He’s super regimented with what he does during TRT. All he does is give his body a break from supplements for his health. Going completely natty played with his mental health a bit. Mike O’Hearn sees people go TRT, stop doing everything else, and get lazy. He’s impressed that Golias stays on point and doesn’t get lazy.
Craig Golias on Bodybuilding While Taller Than 6 Feet
Mike O’Hearn and Craig are 6’3, making them appear even larger in real life — most bodybuilders are between 5’6” and 5’10”, Golias noted. Before the coronavirus, Golias says he got to a whopping 360 pounds! He was so big that it was uncomfortable. People loved the pictures, but he felt unhealthy, and there was a significant strain on his heart.
Craig Golias is having fun doing what he’s doing. He last bulked around two years ago, and now he’s just been maintaining. His favorite weight range is about 330 lbs. He keeps his waist small and feels lean and more vascular. Since he’s tall, he can still maintain a great size, even on TRT.
Bodybuilding Is an Art
Craig Golias believes in keeping his waist small. His goal is to keep looking as aesthetic as possible at his weight. Bodybuilding is an art, and he feels that keeping the same frame is necessary. He works to keep his stomach as flat as possible. Mike O’Hearn believes bodybuilding is an art show, not a sport. All athletes work out, but bodybuilders aren’t working out for performance; it’s based on aesthetics. It’s mostly a person’s opinion of what looks good. Golias believes that when you’re a little lighter, your waist can be much more in check.
Bodybuilding While Being Health Conscious
Bodybuilding is Golias’ life. He doesn’t know anything else. So stopping his regimen just because he’s going on TRT doesn’t make sense to him. Instead, he cleans out a little and focuses on health because it’s all about longevity.
TRT is about health and taking a break to let your body rest and breathe for a minute. You can’t be on supplements all the time. Craig works with a professional dietician to tell him how to stay healthy.
Age and Bodybuilding
Aging requires ensuring your bloodwork is okay so you can be around for your family. O’Hearn is over 50 and says that his primary motivation for him is his son. Golias does bloodwork once or twice a year but plans to look into it more. He thinks it’s essential to monitor your health.
People think that being a certain age limits you. O’Hearn posted a shot of himself at 21 and 53 and arguably looks better at 53! O’Hearn finds this an inspiration and thinks it should motivate many people who want to give up in their 40s. Age is just a number.
They both get a lot of hate because people don’t want to believe them. You should take care of yourself in your 30s if you love bodybuilding and want to continue for a long time. Golias admits that he sometimes pushes the boundaries but always comes back and cares for his health. O’Hearn believes that this is the smart way to go about things.
Wrapping Up
Mike O’Hearn couldn’t get below 239 lbs even after dieting, overtraining, and incorporating fasts over three months. He even did a depletion sauna and no water for a few days. Golias got to 275 lbs for a competition the last time he got shredded. Being smaller doesn’t appeal to him. He’d instead go for a bigger look and still have abs.
O’Hearn wanted to see how strong he would be at that lean weight. They both love how they can experiment with their bodies. O’Hearn is so happy at how much he can still do at his age. He still does neck presses at his age and gets to tussle with 20-year-olds, the best worldwide. It’s just plain fun!
Both behemoth bodybuilders intend to meet up for another show in the future. But, for now, they plan to continue being the gladiators they are, pushing the limits and caring for their health.
You can watch Mike O’Hearn and Craig Golias talk in full on our latest episode of The Mike O’Hearn Show above. Visit the Generation Iron Fitness Network or wherever podcasts are downloaded every Friday for new episodes of The Mike O’Hearn Show.
References
van Amsterdam, J., Opperhuizen, A., & Hartgens, F. (2010). Adverse health effects of anabolic-androgenic steroids. Regulatory toxicology and pharmacology : RTP, 57(1), 117–123. https://doi.org/10.1016/j.yrtph.2010.02.001
Hartgens, F., Kuipers, H., Wijnen, J. A., & Keizer, H. A. (1996). Body composition, cardiovascular risk factors and liver function in long-term androgenic-anabolic steroids using bodybuilders three months after drug withdrawal. International journal of sports medicine, 17(6), 429–433. https://doi.org/10.1055/s-2007-972873
The biography, life, and accomplishments of Ariel Khadr.
Fitness is an under appreciated division within the IFBB league. The amount of true talent, muscularity, training, and dedication that all go into it are truly remarkable. Amongst the fitness division are some amazing athletes, one of them being Ariel Khadr. Ariel is an IFBB Pro Fitness competitor, as well as a fitness model. She went from a young and aspiring gymnast to one of the most promising athletes on the Olympia stage, the highest stage in the fitness industry.
Below is a complete breakdown of Ariel Khadr’s profile, stats, biography, training and diet regimens.
Full Name: Ariel Khadr (IFBB Pro Fitness Competitor)
Ariel Khadr was born as an only child, and she had parents that taught her the importance of discipline and hard work at an early age. Ariel started gymnastics at the age of 11, and her discipline came in handy with this venture.
Gymnastics was something that came naturally to her, and it even lead Ariel into the world of martial arts. This is where she earned her black belt in Taekwondo, which is the highest rank you can achieve. In addition to that, she was eventually able to earn a place on the gymnastics team for Rutgers University in New Jersey, where she attended on a scholarship.
Before she left to go to college, Ariel had decided to try a different route. This route was the sport of bodybuilding. She initially started competing in a Figure competition, but Ariel quickly realized that her skillset was better suited for Fitness competitions.
Ariel Khadr’s Early Competition
Ariel had great success in fitness, and in fact, Ariel Khadr went on to win the 2009 NPC Team Universe Fitness competition. She was only just 17 years old at the time, earning her IFBB Pro Card. This made her the youngest person to qualify for professional competition.
Although she had great success in the sport, Ariel actually took some time away from the stage. She took the time to pursue her first love with gymnastics. She utilized that scholarship to attend Rutgers University, trying to get the most out of her skillset.
Injuries began to pile up for Ariel, and and unfortunately she found herself unable to keep up with the high physical demands of competition. So at 19 years old, she had decided to end her ventures in gymnastics and fully focus her efforts on Fitness competitions.
After her time in gymnastics had run out, Ariel decided to return to the bodybuilding stage. She went on to make her pro Fitness debut at the 2015 Europa Phoenix Pro. After hardly missing a beat, she went on to place third at this competition, which is amazing for a pro debut.
She did not stop there, as she went on to compete the following year at the 2016 Toronto Pro. This opened the door for her to compete for the first time at the Olympia. At her first Olympia contest, Ariel landed in the seventh place position in the Fitness Division. Placing top 10 at your first Olympia is quite the accomplishment.
Ariel kept going, and would continue earning invitations to the Olympia. She returned in both 2017 and 2018. She came in seventh place in both of these years as well.
Despite placing 7th three years in a row, this did not stop her, and she decided to take a year off from competing to better sculpt her physique, which is a common thing to do amongst competitors. Ariel made a big comeback in 2020, coming in second at the Fitness International and winning the Tampa Pro. This was followed by a much improved fourth place at the Olympia.
Contest History
2021
Olympia Fitness – 4th place
Arnold Classic – 3rd place
2020
Olympia Fitness – 4th place
Tampa Pro Fitness – 1st place
Arnold Classic Fitness International – 2nd place
2018
Olympia Fitness – 7th place
Arnold Classic Fitness International – 5th place
2017
Olympia Fitness – 7th place
Miami Muscle Beach Pro Fitness – 1st place
Toronto Pro Fitness – 2nd place
Arnold Classic Fitness – 6th place
2016
Olympia Fitness – 7th Place
Toronto Pro Supershow – 1st Place
2015
IFBB Phoenix Europa Games Fitness – 3rd Place
2009
NPC Team Universe Fitness Nationals Class A – 1st place (Pro Card)
NPC Teen Nationals Overall Fitness and Figure Champion
NPC Atlantic States Overall Fitness Champion
2008
NPC Atlantic States Fitness – 1st place
Empire States Figure – 1st place
2005
Level 8 New York State Gymnastics Champion
2004
Miss Jr. Fitness International – 1st place
Miss Jr. Fitness America – 1st place
Training of Ariel Khadr
When it comes to her training, you can only imagine that it is a very intense regimen. Ariel Khadr likes to utilize a blend of both traditional fitness training like weightlifting and cardio, with that of her gymnastic roots. This leads to her finding increased flexibility, conditioning, and strength, while sculpting a fantastic package for the stage.
Ariel trains roughly five days a week of gymnastics accompanied by 45-60 minute cardio sessions at the end of each 3-hour long training. She also weight trains three times weekly. Her workout split for weight training consists of legs, shoulders, and upper body workouts throughout those sessions.
When it comes to her favorite body part to train, Khadr loves to work the back. She utilizes supersets twice a week. One of those sessions uses lighter weights, while the other includes heavier weights.
Nutrition is something that Ariel Khadr takes with the upmost seriousness, as she says it is the most important part of your fitness journey. In fact, Ariel noted that the hardest thing about her fitness journey was cutting down on the cheat meals, as well as keeping herself consistent on the diet. However once she figured out just how to do that, the evidence of it working was clear, as her physique and abilities continued to improve.
Even during the offseason, Ariel keeps diet clean, avoiding too many cheat meals and rarely straying from what she eats. The foods that she tends to eat the most, are whole foods, and they do fluctuate based on what her needs are at the time. For example, if she is in contest prep, she will eat differently than the offseason.
There are many words you can use to describe Ariel Khadr her rapid rise to success in Fitness, as she has accomplished a lot in the industry at such a young age.
Beginning her journey into fitness at a young age, she has grown into one of the best athletes in the world today in the Fitness division. It will be worth watching to see how the rest of her career unfolds
Michael Chandler is locked in and ready for his bout with Conor McGregor.
UFC fighter Michael Chandler recently shared his diet and training routine ahead of his clash with Conor McGregor. The former Bellator lightweight champion turned exciting UFC contender showcases how he prepares for battle.
Getting prepped for combat sports is a very different endeavor than preparing for a bodybuilding or strength based competition. You need only observe Hafthor Bjornsson and Eddie Hall getting ready for their own boxing match as proof of that. It takes a different kind of sharp focus to prepare for battle. Besides the physical aspects of training, mindset is also a major aspect of preparing for a fight. When that fight is against the one of the most popular fighters in combat sports history, it adds yet another layer of complexity to proceedings. It also provides another level of motivation as well.
Michael Chandler is a man who is always ready to throw himself headlong into the fires of battle. Never one to shy away from a fight, Chandler is the kind of blood and guts fighter that is a must see. As he prepares for his bout against Conor McGregor, The Hurt Business star is giving a glimpse into his preparation for the UFC bout.
Coaching opposite Conor McGregor on the upcoming season of The Ultimate Fight (TUF), Michael Chandler went from respecting his rival to apparently having an altercation with the brash Irishman. That behind the scenes clash likely gave Chandler some extra motivation to be at his best ahead of their bout. That means taking his training to the next level. That also includes being diligent with his diet ahead of the affair.
Like a top level bodybuilder, an MMA athlete can rely solely on their training to be in top condition. A fighter’s diet is also paramount to their preparation. As such, Michael Chandler is keeping his diet clean which will improve his performance. The UFC lightweight contender shared a bit of his diet details in a recent interview.
“I always have meat and vegetables in my fridge,” said Chandler. “Ground elk, ground beef, free-range eggs, salmon, kram (on-the-go PB & J), megafit meals during training camp. For vegetables, we got spinach, broccoli, carrots, cucumbers, peppers, and beets.
“The night before the fight I like to keep it pretty much the same as I’ve been eating all camp; high protein, high fat, maybe a bit of sweet potato, rice, or gluten-free pasta but nothing too heavy because my body won’t be used to that for the entire camp.
“I am not a big breakfast guy these days but if I have it, I am doing four to six eggs scrambled with some vegetables and maybe some bacon with coconut sriracha.”
Sounds like Michael Chandler has a full fridge indeed. The UFC lightweight also confirmed that he has a cheat meal from time to time; his food of choice, pizza. Chandler also went on to speak about his supplementation that is integral to his diet.
“Multivitamins, micronutrients, minerals, electrolytes numerous times a day, especially first thing in the morning. Chug your electrolytes in cold water before coffee.
“I take a nice big espresso coffee, add a doppio espresso to it, big old scoop of coconut oil, and a non-dairy creamer.
“We love carbonated and bubbly waters. Gotta have the zero-sugar Monsters. Kombucha. Dark chocolate, cold-brew.”
Chandler’s Training Routine
Of course no fight camp preparation can be complete without some intensive training. Michael Chandler is looking to make a statement in his battle with Conor McGregor and that means leaving no stone unturned.
In prep for the upcoming clash, Chandler is dialing his training up to eleven and making sure he has the strength and skills to take McGregor out of his game.
“I’m training MMA every single day,” continued Chandler. “Monday and Tuesday I do MMA stuff, Wednesday I’ll do strength and conditioning, Thursday night we do individual MMA stuff, and then Friday afternoon a strength workout.
“I do a lot of strength plus speed equals power where we’re lifting weights, taking them off, and then doing something explosive to create power. When I first started lifting weights, I focused on static strength movements to get stronger. Now that I’m a mature lifter, I focus a lot more now on functional movements, fast, powerful, explosive movements.
“Make sure you have a roller and use it everyday.”
With the bad blood Michael Chandler and Conor McGregor built up on TUF 31, this battle is becoming a whole lot more interesting. Stay tuned as you won’t want to miss this clash of the titans.
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.
YouTuber Matt D’Avella walked 10,000 steps per day and tracked any changes.
Cardio has evolved over the years. Athletes have found creative ways to work cardio into their daily workout routines. Recently, YouTuber Matt D’Avella decided to put one form of cardio to the test. D’Avella committed to 10,000 steps per day for one month and tracked his progress.
Walking has become a popular form of cardio, especially on an treadmill that is on an incline. D’Avella claims that he is not on a treadmill often and wanted to work walking into his daily routine.
“I rarely hit the treadmill, I don’t run, and my average steps for the day for the last three years have been less than 4,000. I want to finally add more movement into my daily routine, and so I’m going to walk 10,000 steps a day for 30 days.”
D’Avella shared a video to his YouTube page, which has 3.66 million subscribers, about his one month journey of adding more walking into his daily life.
Matt D’Avella Tracks Progress After Added Cardio
The challenge of 10,000 steps per day was linked to the time it took initially. Over the course of the month, D’Avella found himself switching up his daily routine in order to get the right amount of steps in.
“It is surprisingly difficult to get 10,000 steps into a day. I keep finding myself checking my tracker at 8 p.m. at night and realizing that I’m 2,000 or 3,000 steps short, and so what I’ve had to do is go out after dark and just walk around my neighborhood, which isn’t creepy at all.”
After the first week, D’Avella began focusing on getting his steps in earlier in the day. Once he got into this habit, it became more natural and was easier to do over the course of 30 days. In the end of the video, D’Avella shared his progress.
In one month, D’Avella averaged 12,140 steps per day and walked a total of 364,000. His weight was consistent throughout, starting and ending at 160 pounds. There was a slight fluctuation in the middle of the month but he ended at the same point. Also, the additional steps and cardio did not impact other data points studied, such as blood pressure or resting heart rate.
D’Avella admitted that his sister was in town visiting for three weeks during this month so he was straying away from his normal diet at times. Of course, it is unknown if this was a factor in the study. What we do know is that D’Avella intends to keep walking in his routine — but maybe not 10,000 steps.
“I feel a lot better. I do. I feel a lot better that I have gotten this extra cardio in, even if that cardio was as simple as walking more.
I don’t intend to hit 10,000 steps every single day, I just don’t think that’s a realistic goal for me personally, but I do intend to walk more.”
Matt D’Avella mentioned setting a more reasonable goal for himself and focused on 7,500 steps rather than 10,000. Walking remains one of the top forms of cardio and D’Avella wants to keep feeling this way moving forward. Similar to other cardio exercises, the StairMaster can strengthen your lungs and heart with a consistent aerobics routine. Bodybuilders and athletes alike need healthy hearts to pump oxygen blood through their muscles and organs.
The 4x Mr. Olympia shared the chest workout to build an elite bodybuilder’s torso.
Do your bodybuilding plans include building a bigger chest? How about getting advice from Mr. Olympia legend Jay Cutler? Cutler, in his prime, was known for his insane physique and is always ready to share a tip or two to help bodybuilders improve their workouts.
Jay Cutler is a 4x Mr. Olympia who dominated the bodybuilding scene in the 1990s. He won his Sandow trophies in 2006, 2007, 2009, and 2010. Before these wins, he had been runner-up four times. So if you’re looking for motivation from an athlete who does not give up and still looks great today, there is no better person than Jay Cutler.
Jay Cutler is known for rivalry with fellow Mr. Olympia legend Ronnie Coleman. He spent over half a decade trying to dethrone the man before succeeding in 2006. After retiring in 2013, he remains up-to-date and is a prominent voice in the bodybuilding industry.
The quest to build a bigger chest never ends, and for Cutler, it’s a part of his “Fit for 50” challenge. He shared a workout on his YouTube channel to build an Olympia chest-worthy physique.
Before the chest workout, he did some calf exercises to warm up.
Exercises
Standing Calf Raises
Seated Calf Raises
Standing Calf Raises
Calf raises are a great way to warm up and work on your calves. Unfortunately, many bodybuilders tend to omit their calves when exercising, and this isn’t good for bodybuilding — you can’t have any weak link to compete with the best of the best. It can also lead to injuries since your calves are essential for balance when running, walking, and weight training (1).
Take it from Mr. Olympia, who was known for his quad-stomp pose, Jay Cutler:
“What is the number one calf movement to build the calves? Standing Calf Raises. I focus on calf training once every five to seven days. I try to do two or three movements. Two now that I’m retired. I would try to do three if I were competing… If you do two movements, it will be standing and seated.”
Calf raises help to strengthen the gastrocnemius and give you muscular and lean legs. Jay Cutler uses the smith machine for his standing calf raises and focuses on doing 12 repetitions. He also used plates to create a platform for deeper calf extensions to target the muscles better.
Seated Calf Raises
Seated calf raises are another variation of calf raises, and Jay Cutler uses the seated calf raise machine for his routine. With the machine, you can use weights and an elevation to ensure that your calf muscles are engaged. Jay Cutler stated:
“This is one of those exercises where I didn’t feel it so much. I had to figure out the right position. So I tuck myself under a bit more instead of being laid back. With a bit more bend at the knee, it works more of the outer edge.”
Here is the chest exercises the four-time Olympia did. Let’s review them below.
Exercises
Machine Chest Press
Incline Chest Flyes
Flat Dumbbell Press
Power Press
Machine Chest Press
The machine chest press is a fabulous exercise that engages your pecs, triceps, and front delts as the targeted muscle groups. But that’s not where it ends; your biceps, lats, rotator cuffs, rhomboids, and traps are also involved.
Machine chest presses also help you build your upper body strength. The advantage of using the machine is that you get more stability, requiring less balance or coordination. This helps you focus more on the movement without worrying about injury and control to get better gains.
“This is always my go-to warm up. 45 to 50 seconds rest guys between each set.”
Incline Chest Flyes
Incline chest flyes are a great way to target your upper pectorals and improve your chest width. This exercise also works your shoulders and your triceps. They’re considered one of the best exercises for building the chest. Using machines to do your incline chest flyes gives you an edge because you can adjust them to target different areas of your chest. For this exercise, Jay Cutler does 11 or 12 reps in each set, and Jay Cutler says:
“I think the medium grip on this is the best.”
Flat Dumbbell Press
The flat dumbbell press is one of the most superior chest-building exercises. It gives independent loads to each arm, ensuring equal loads on each side. This helps to eliminate the problem of one arm being stronger. Flat dumbbell presses are also great for muscle growth. The longer your muscle’s time under tension, the more stimulation your muscles receive (2). Jay Cutler loves the flat dumbbell press and does twelve repetitions in each set.
“Alright, so I’m gonna do my favorite exercise in the world, a flat dumbbell press… The wrong way to do it is to come up and to actually touch the dumbbells together… because when you’re doing that movement, you’re actually bringing the triceps in. Ideally, you wanna treat it as a straight up and down motion and as I’m doing that, I’m squeezing my chest. The point is to keep the shoulders back and the chest out. I squeeze through every repetition.”
Power Press
The final pressing exercise that Jay Cutler included in his Olympia chest routine is the power press, aka standing chest press with a machine. This is another chest workout that targets your shoulders, pecs, and triceps. And since it’s a free-weight movement, it involves your chest.
Standing chest presses also improve your balance. It’s great for athletes with good form and is a great way to top-off your workout. Jay Cutler did five reps in each power press set to finish his routine.
Check out more about Jay Cutler’s Olympia chest workout on his YouTube Channel below:
Mann, R. A., & Hagy, J. (1980). Biomechanics of walking, running, and sprinting. The American journal of sports medicine, 8(5), 345–350. https://doi.org/10.1177/036354658000800510
Fry A. C. (2004). The role of resistance exercise intensity on muscle fibre adaptations. Sports medicine (Auckland, N.Z.), 34(10), 663–679. https://doi.org/10.2165/00007256-200434100-00004
Have you ever wondered why your muscles don’t look as striated and defined as the guys on social media? A lot of times, you see people on Instagram with great muscle maturity and it leaves you wondering what you are doing differently. Chances are, it is largely because the pros incorporate some different exercises than you do in their training, and we’ll be letting you in on their secrets today. If you leave the gym without sore muscles, you are essentially leaving gains on the table, and we certainly do not want to do that.
Conditioning Exercises Overview
The definition and muscle maturity you see the guys on Instagram showing off comes from them completing a lot of great workouts. In order to know you have accomplished a great workout, your muscles should be filled with blood and lactic acids by the end of your training session, leaving you with a painful pump. In the words of Arnold Schwarzenegger, 7x Mr. Olympia, the muscles “should be screaming”, and that is when you know you’ve shocked them.
Shocking the muscle is when you have introduced something to your workouts that your body was not expecting. When your body does not expect it, the muscles will break down differently, which results in them growing back bigger and better. Keep in mind, the recovery process after is going to be where you really grow. Performing these six exercises at the end of your workouts will surely shock your muscles and make them grow.
Leg Extensions
Most people perform the leg extensions at the beginning of their leg workouts as a warmup, and there is nothing wrong with that as it is a good way to get blood flowing into the quads, prepping you for some heavy compounds like squats or leg press. However, the leg extension is an isolation exercise and can be very beneficial to sculpting the quads with striations, making them look almost like they are feathered. You should prefer doing isolation exercises as your finishers for better pumps as compared to the compound lifts.
Keep the reps slow and controlled and focus on squeezing your quads. Posing and flexing your muscles between sets can help in amplifying the pumps and improving the mind-muscle connection.
Cable Crossovers
Cable crossovers are an incredibly effective chest exercise, a favorite exercise of Golden Era bodybuilders, and rightfully so. If you want to improve the definition and size of your inner pecs and want more striations, cable crossovers should be a part of your exercise arsenal.
If you want an absolutely filthy pump, pause at the top of the movement and squeeze your muscles. You can add variation in the exercise by adjusting the height of the pulley. Setting the pulley at your chest height will target your mid-pecs and high pulley will work your lower chest.
Seated Cable Row
It can be relatively hard to achieve a pump in the back. While the deadlifts and barbell rows can be great to add some serious mass in the back, you need isolation exercises to build definition and conditioning.
To put even more stress on the muscles, lean all the way forward at the end of the movement, then pull the cable to your stomach and squeeze hard. This gives your lats a great stretch, and a good squeeze at the end to really fine tune the fibers in your back. Again, the Golden Era bodybuilders loved this movement.
Preacher Curls
Arnold Schwarzenegger helped put the bicep peak on the front cover of magazines. It was not too long after that people started comparing biceps with mountain peaks. Developing the bicep peaks requires following a full range of motion and a good squeeze.
There are a few ways to perform this exercise. If you don’t have access to a preacher curl machine at your gym, you can use a preacher bench and place it in front of a cable pulley, or do it the old fashioned way with an EZ curl bar and preacher bench. If you don’t have a preacher bench, use an incline bench, and if you don’t have an incline bench, find a new gym.
Skullcrushers
Skullcrushers are one of the most underutilized exercises, as strength gained in the triceps transfers to other lifts, like bench press or military press. While setting up for the lift, you need to lower the weights to just above your forehead, whether you use dumbbells or barbells for this. So, keep the weights just above your forehead with your elbows bent, then extend your arms out and push the weight up, the lower again to the starting position and repeat.
Using the dumbbells will give you a better range of motion which can result in a better pump if you perform the lift with the right form.
Cable Side-Lateral Raises
No v-taper can be deemed aesthetically appealing without wide boulder shoulders. Shoulders are one of the most undertrained muscle groups, yet they contribute so much to your physique overall.
Using the cables can help keep constant tension on your shoulders. Place the cable pulley in a low position and raise your arms until they are parallel to the floor. Elevating your arms above your shoulders will take the tension off the delts.
Commonalities Amongst These Conditioning Exercises Exercises
When it comes to these exercises, they are all great for crafting the striations amongst each muscle group they work. All of these exercises also really allow you to isolate the muscle groups they work, which also contributes to attributes like striations and definition. Think of them as “fine tuning” exercises. You have the compound movements like squats, bench press, and deadlifts to pack on the mass, then you have exercises like the ones listed above to really fine tune the muscle and add in the definition.
This does not mean that these exercises will not help build muscle, as they certainly do build muscle, but these exercises are big contributors to definition and striations.
Another thing you can do with each of these exercises, you can take each set to failure, and really push yourself on them, forcing them to break down and grow back better. As Tom Platz said, you should aim to “achieve failure”, as this is where you really grow.
Supplements to Help Striations
While these exercises listed certainly help break down the muscle, the recovery process is truly an essential part of the muscle definition and maturity. A list of some good supplements to help with your overall muscularity include:
Supplements sure can help your gains, but do not forget to eat right get your 8 hours of sleep!
Conditioning Exercises Wrap Up
Isolation movements such as the ones listed above can really help you improve your conditioning, especially when they are thrown in at the end of a workout to really finish off your workouts. When you improve your conditioning, it really takes your physique to the next level.
Will you be giving these exercises a try?
Which is your favorite finisher exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
A recent TikTok video went viral using a very unorthodox choice of food.
A diet plan is an extremely important part of building an impressive physique. We have seen some pretty extreme measures to get the proper nutrients and proteins needed. Recently, a TikTok video went viral where a gym goer was trying dog and cat food to gain that extra protein.
On Feb. 20, Henry Clarisey, who’s TikTok account is Henry.fit, shared a video showing the nutrition facts of Pedigree dog food. There was a total of 666 grams of protein in 200 grams of food. The video quickly went viral, totaling 21.3 million views and 2.5 million likes. That same day, Clarisey bought a bag of dog food and decided to give it a try.
The next day, Clarisey found that cat food was even higher in protein. So of course, he continued the trend and attempted to eat cat food. This takes crazy trends to the next level. TikTok has become a big part of fitness in many ways. Joey Swoll has become a voice on the platform speaking against toxic gym culture. His videos have gained plenty of attention as he attempts to defend those who are being wrongly accused of different behaviors in the gym.
Liver King became a social media sensation quickly by showing off a diet of raws meats and organs. He built his reputation using the nine ancestral traits and showing off his massive physique. It came out that Liver King was indeed on steroids but has since weened off and continues to live his unique lifestyle.
After gaining plenty of attention because of his dog and cat food videos, many news outlets began reaching out.
“This is getting a little out of hand. So, Buzz Feed made a full-on article about me eating dog food for protein. It didn’t stop there, Daily Mail also came out with a full article about me eating dog food.”
Clarisey explains that Pedigree was contacted and they claimed that “foods are not intended for humans, only for dogs and cats.” Despite this already being common knowledge, Clarisey doubled down and asked viewers to not attempt this trend.
“If there’s actually people out there like tracking and eating real dog food, don’t do that. Like please don’t actually do it. It was kind of just for fun as a joke and now people are actually eating dog food. Don’t do that. I’m telling you now as the person that ate it, don’t do it.”
Over the years, bodybuilders have shared massive diet plans to gain extra protein. This includes Jay Cutler and his huge portion of egg whites daily. Since TikTok has come into play, there have been some insane trends both in the gym and in the kitchen. So far, this one takes the cake but Henry Clarisey made sure to retract and explain that it was meant to be a joke.
Roelly Winklaar believes politics affected his bodybuilding career and talks about his shoulder injury.
Roelly Winklaar recently revealed why he walked away from competitive bodybuilding, explained his shoulder injury and how politics may have affected his placing while active. The popular bodybuilding veteran was candid about what halted his career in a recent podcast interview with William Bonac.
There is no doubt about it, every arena, no matter the endeavor, involves some level of politics. From government to entertainment to even water cooler conversations at the office, politics seeps its way into everything. That includes professional sports as well. We are some athletes get favorable treatment. There are others who are treated as outcasts. These black sheep are usually given the shaft due to refusing to play ball or because of some slight aimed at a person in power.
While many choose to believe those at the top operate above board, there have indeed been incidents in the past that have revealed the opposite. Many people in power have ulterior motives and have the ability to bend things to their will as they see fit. Roelly Winklaar is alleging that bodybuilding is no different. In a recent podcast interview with fellow IFBB Pro William Bonac, Winklaar alleges that politics affected his placings in bodybuilding shows.
Stepping Away From Competition
Having stepped away from competition after the 2021 Romanian Muscle Fest Pro, Roelly Winklaar has shown no signs of returning to action. That is due in large part because of a shoulder injury he suffered in a car accident. Winklaar went on to explain his reasons for stepping away from competition.
“I got in a very bad car accident, very bad accident, where I almost lose my eyes and half of my arm was – damaged. And I stopped with the sport because I can’t even move my shoulder and I think that’s the part of that whole thing that I have now too. But I stay like one year and a half, don’t train.”
A shoulder injury is no small hurdle to overcome. Having a shoulder injury means an individual will have a difficult time working on multiple different body parts. Without the ability to use your shoulder at full strength working on your arms, chest, and back will be an uphill battle.
But it appears that the shoulder injury is just the tip of the iceberg as to why Roelly Winklaar has remained retired. It appears that the Curaçaoan native believes that politics may have affected his career. Winklaar went on to explain to William Bonac that his placings likely suffered due to outside influences.
“I think a lot [of politics in bodybuilding affected my placings], that’s the thing, you know. They do it a lot with me. What I do, is still laugh, what can you do, you can’t do nothing. If you be angry, your place would be worse.”
Roelly Winklaar is alleging that those in power can affect a competitor’s placing. According to Winklaar it’s doubly so if there is some kind of difference in opinion behind the scenes.
Winklaar is also claiming that if you spoke up about this that it would affect your placing even further. While this is only hearsay it does raise concerns as to whether bodybuilding placing are based on more than just an athlete’s physique. However, until there is definitive evidence of foul play there’s no way to verify whether Winklaar’s statements are true or not.
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.
Chris Bumstead and Urs Kalecinski teamed up for an arm workout in Columbus.
The Classic Physique division has turned into one of the most exciting in bodybuilding and it is because of the star power at the top. Recently, two of the best hit an arm workout together. Chris Bumstead joined Urs Kalecinski at American Barbell gym following the 2023 Arnold Classic for a workout.
Bumstead won his fourth consecutive Olympia title back in December and is preparing for another one. He did not compete in Columbus while Kalecinski appeared on stage and finished as the runner-up. Kalecinski is a young competitor in Classic Physique and has emerged as one of the top in the division.
Bumstead was able to capture the Olympia title in 2019 and has not relinquished the title since. Other competitors in the division have been unable to reach his level on stage but the gap might be closing. Ramon Rocha Queiroz gave him a run during the Olympia but Bumstead seemed to come away with a comfortable victory. After a win at the Arnold, Ramon Dino will be a threat to Bumstead once again.
Chris Bumstead uploaded a video of the workout to his YouTube page. Below, check out a full breakdown of the session.
The workout began with a quick warmup and right into cable cross tricep extensions. The position of the movement during this exercise puts an extra emphasis on the triceps. The exact number of sets and reps was not revealed but the bodybuilders can be seen performing at least three sets of each exercise. Urs Kalecinski is coming off his performance at the Arnold Classic and workouts after provide a great pump.
“Best thing after show is the pump. Two warmup sets and I’m feeling like we did 20 sets already.”
Preacher Curls
The duo moved onto preacher curls, using a standard grip. This workout did not consist of supersets but they went back-and-forth between biceps and triceps. After a warm up of triceps, Bumstead and Kalecinski hit preacher curls to engage biceps.
Close-grip bench press on the smith machine allows the duo to put some more weight on the bar. The position of the hands closer together puts the stress on triceps and not the chest. During this exercise, Kalecinski and Bumstead discussed potential posing routines for the 2023 Olympia.
Kalecinski won the Best Poser Award during the Arnold Classic. He has excelled in this area since stepping on the stage. Now, he hints at a special routine at the biggest show of the year.
“I wasn’t feeling it. Honestly, there was no best posing award so no 10k. Can’t give out all the secrets. My routine is gonna be a special one this year,” Kalecinski said.
“That’s why I don’t even put together a routine. I don’t stand a chance against you guys posing,” Bumstead responded.
Flamingo Curls
Flamingo curls is an exercise that does not require big weight because of the stance. Typically, weightlifters stand on one leg and tilt forward while holding the dumbbells. This means less weight is needed. Flamingo curls is not the best choice of exercise if the goal is to add size. Instead, it is a stability movement that strengthens in other ways.
For this movement, Chris Bumstead and Urs Kalecinski opted to sit on a weight bench and elevate their feet on a dumbbell.
The final tricep exercise fo the workout was a rope pushdown on a cable machine. This isa standard workout to hit all areas of the tricep. During this set, Bumstead and Kalecinski discussed contest prep.
“Some of it. I like six weeks out, being right around there. That’s the best,” Bumstead said.
“Everything else, you need to give 90% of your life to get 1% better,” Kalecinski responded.
Dumbbell Hammer Curl
The final exercise of the workout is a standard hammer curl. This exercise hits biceps before the two bodybuilders call it a day. The two Classic Physique competitors will continue to work and prepare over the course of the year for another exciting Olympia come the end of the year.
