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2022 Europa Pro Championships Results

By
Greg Patuto
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Theo Leguerrier is victorious at the 2022 Europa Pro Championships!

The wow Europa Pro Championships took place in Alicante, Spain on Sunday. The contest was highlighted by Men’s Open but all 10 divisions were on display. Winners earned a trip to the 2022 Olympia, which is just under seven weeks away.

Their Leguerrier was crowned champion in Men’s Open. This is his first victory as a Pro and will now have a chance to compete on the biggest stage in the sport. Leguerrier was able to get over the hump after two runner-up finishes during the Toronto Pro and Puerto Rico Pro.

The full results from the show have been announced. Below, checkout the full breakdown of the event, along with official score cards.

2022 Europa Pro Championships: All Division Winners

  • Men’s Open: Theo Leguerrier
  • Men’s 212: Radoslav Angelov
  • Classic Physique: Woilid Baatout
  • Men’s Physique: Adeyemi Awoyemi
  • Women’s Bodybuilding: Alcione Santos
  • Fitness: Michaela Pavleova
  • Figure: Paula Ranta
  • Bikini: Ivanna Escandar
  • Women’s Physique: Raducu Raluca
  • Wellness: Maria Paulette

2022 Europa Pro Championships Breakdown

Men’s Open

  • First Place – Theo Leguerrier
  • Second Place – Kokeny Bela
  • Third Place – Vlad Afred Chiriac
  • Fourth Place – Enrico Hoffman
  • Fifth Place – Dani Kaganovich
  • Sixth Place – Artem Pakhniuk

Men’s 212

  • First Place – Radoslav Angelov
  • Second Place – Dobromir Delev
  • Third Place – Daniel Sticco
  • Fourth Place – Vladimir Iacovlev
  • Fifth Place – Jorge Zamorano
  • Sixth Place – Dominik Wayuat

Classic Physique

  • First Place – Woilid Baatout
  • Second Place – Jesus Rodriguez Sendra
  • Third Place – Mikhail Timoshin
  • Fourth Place – Tautvydas Tumbrotas
  • Fifth Place – Siem Goossens
  • Sixth Place – Fabio Lopes

Men’s Physique

  • First Place – Adeyemi Awoyemi
  • Second Place – Sidy Pouye
  • Third Place – Burak King
  • Fourth Place – Andrea Mosti
  • Fifth Place – Mohammad Ali
  • Sixth Place – Jean Desulme

Women’s Bodybuilding

  • First Place – Alcione Santos
  • Second Place – Tiana Flex
  • Third Place – Stephanie Flesher
  • Fourth Place – Yesenia Garcia
  • Fifth Place – Vanesa Lloria
  • Sixth Place – Cristina Arellano Goy

Fitness

  • First Place – Michaela Pavleova
  • Second Place – Nikolett Szabo
  • Third Place – Martina Bianchini
  • Fourth Place – Amy Hamilton
  • Fifth Place – Corinne Elizabeth Bean

Figure

  • First Place – Paula Ranta
  • Second Place – Gabriela Linhartova
  • Third Place – Asrun Osp Vilmundardottir
  • Fourth Place – Hannah Prause
  • Fifth Place – Adela Ondrejovicova
  • Sixth Place – Amanda Winston

Bikini

  • First Place – Ivanna Escandar
  • Second Place – Allison Testu
  • Third Place – Angela Valenzuela
  • Fourth Place – Jessica Feeney
  • Fifth Place – Zsofia Reza Molnar
  • Sixth Place – Stine Hansen

Women’s Physique

  • First Place – Raducu Raluca
  • Second Place – Sophie Leo
  • Third Place – Karina Goncalves
  • Fourth Place – Jeanette Johansson
  • Fifth Place – Caroline Alves Dos Santos
  • Sixth Place – Laura Pintado

Wellness

  • First Place – Maria Paulette
  • Second Place – Carina Marques
  • Third Place – Aline Machado Galvao Freitas
  • Fourth Place – Natasha Novak
  • Fifth Place – Figen Sahin
  • Sixth Place – Liliana Velez Marin

2022 Europa Pro Championships Official Score Cards

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Why Women Should Lift to Maximize Their Fitness

By
Calvin Huynh
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female shred stack

Why The Ladies Should Lift

Ladies, just like us men, you have a body you envision having. You know what you want, but what you think we should do to attain what you want is usually off. For example, many women do endless cardio, endless dieting, and avoid strength training thinking that’s the lifestyle to their dream physique.

However, serious strength training will build attractive muscles and get you stronger. The adaptations of lifting recomps your body meaning you look leaner and have more muscle. This is a good thing on top of better posture and health. In other words, you need to lift.

So why don’t more women lift? It’s definitely not because they’re incapable. Women are extremely strong and capable, but many stigmas and misconceptions deter many females from entering the weight section.

You might see a few there, but they’re usually using light weights and neglecting heavy barbell and machine work.

 

So You Want to Get Toned Right?

Even up to this point, I don’t think the concept of lifting has clicked with all the ladies yet. That’s ok. Listen on.

If you think I’m trying to make you a bodybuilder. I’m not. What you want is to be toned right? What you don’t realize is lifting makes you toned. Those women that you see in magazines or Instagram with your dream body have muscle. Those curves and shapes you see, that’s muscle. It doesn’t magically appear overnight.

You have to lift hard and heavy over time to force that tissue to grow whether it’s more shaped shoulders, a chiseled back, or thick lifted glutes.

Toned bodies are also lean bodies. So the muscle you built gets revealed when fat is lost. Most women have dieted their whole life without building muscle, so the toned look can’t be achieved. Simply put, losing fat, but having no muscle underneath doesn’t make you look toned, it makes you look flat. There is no dimension.

To be clear, I’m not hating on skinny figures, but I’m calling a spade a spade.

Most women don’t want to be flat. They want to be described as firm, toned, strong, and defined. And I know for a fact, you don’t want to be described as bulky, so let’s talk about that fear.

Why are women scared to lift?

The first image that comes to a women’s mind when they think of lifting is a Thor like bodybuilder. Yes, there are bulky women who look masculine and are so muscular that they can’t fit through doors. Those women compete, grow muscle tissue relentlessly, and more often than not, use steroids. This doesn’t even account for genetic outliers.

If you’re an average Jane from HR who’s never touched a weight past 10 pounds, I promise you, you’re nowhere near that she-hulk look. That’s like me worrying that I’ll turn into Tiger Woods by playing mini golf a few times a week.

So while I get that it’s a common concern, getting too bulky shouldn’t even cross your mind. I often tell my female clients that if they’re afraid of getting too muscular somewhere, they can just tell me and we can stop lifting. This never happens.They end up loving to strength train because it’s the missing piece of the puzzle they need to reshape their body.

You simply need to get started and stick to it long enough.

Where to start

If you’re still intimidated with lifting, that’s understandable. Here’s what you can do to start strength training and moving towards the toned body you’re after.

-​Ditch the dieting mindset. You need to eat to fuel your performance. You can’t cut calories year-round.

-​Eat sufficient protein. Protein builds muscle and repairs muscle damage. Consume 0.7-1 gram per pound of bodyweight daily.

-​Start at a less intimidating gym. Something like a Planet Fitness has plenty of weights, machines, and cables for strength training. It’s not considered hardcore and that might be perfect for a beginner.

-​Prioritize strength training in your calendar. These become non-negotiable meetings and should be your focus of exercise for the week.

-​Aim for 3-4 lifting sessions lasting 45-60 minutes.

-​You can still do cardio, but treat this as the side dish. It is not the main course and should not dominate your week. Same goes for pilates, yoga, circuit training, or anything that doesn’t involve adding more weight/reps to the bar.

So now there’s no excuse. You know what you have to do ladies. The weight room isn’t exclusive to men. You deserve to lift, sweat, and grunt there too.

How to Eat Clean Like A Professional Bodybuilder

By
Austin Letorney
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Having Eating Clean is One of the Most Impactful Things You Can do for Your Fitness.

Other than time spent working out in the gym, eating a healthy diet is the best way to promote your overall health and muscular conditioning. Supplements can be deceiving. Not to mention, many packaged foods at the supermarket are loaded with artificial colors and ingredients. Eating these can make you feel bloated and sluggish.

If you’re looking for inspiration on how to get started with clean, healthy eating that promotes fitness, look no further. We are going through a quick grocery list of 10 foods to help get you started with shopping and eating clean like a professional bodybuilder.

Why Eating Clean is Important

You can be eating the standard 2,000 calories a day, you can increase them, or decrease them, but you cannot outwork a bad diet. If you are filling your body with the wrong foods, the calories do not have the desired effects.

Eating healthy foods can do things to you like increase testosterone. This in turn can cause you to put on muscle faster, decrease inflammation, and increase sexual performance.

Getting your macros in with clean, healthy foods is what really will push your physique, strength, and performance to the next level.

10. Dark Leafy Greens

Dark green vegetables, such as kale, broccoli, collard greens, top super greens and spinach, are extremely nutrient-rich and low in calories. They act as a great supplement or base to a heartier plate of chicken or fish. These are probably the best natural source of things like vitamin A, vitamin C, iron, fiber, vitamin K, folic acid, and so many others vital multivitamins. It cannot be overstated what an essential source of nutrients greens are in your diet.

Pro Tip: Keep a bag of kale or a bag of broccoli in the fridge at all times. The kale makes a great base for a salad. The broccoli works great in a veggie stir fry. Or switch it up based on what you like!

9. Eggs

Eggs are a versatile. They are a protein-rich food that can be incorporated into almost any meal you could think to make, so start eating them!

Eggs are a bodybuilder’s staple for good reason. They pack a huge punch in terms of protein (which allows your body to build muscle) without having too many calories. They’re also a great option if you’re trying to avoid an unhealthy breakfast. Eggs are completely natural. There are no saturated fats or unhealthy additives to slow you down.

Pro Tip: Keep a carton of eggs in the fridge. You can have them for breakfast or add them to a shake for a quick protein boost.

8. Wild-Caught Fish (Salmon, Cod, Tuna)

Fish are an essential source of omega-3 fatty acids, and a core component of any pro’s diet. Fish that is caught in the wild tends to have the highest amount of omega-3s, so aim for eating that if possible. Salmon has a higher fat content than other types of fish and can help you feel fuller for longer. This could potentially fight off cravings, which could be good during a cut!

Pro Tip: Keep salmon, cod, or tuna in the fridge and have once a week. You can bake or pan-sear as an entree, have it over rice, or even put it in a salad.

7. Quinoa or Brown Rice

These grains (okay, quinoa isn’t technically a grain) make a great healthy base for a meal. They’re high in amino acids, which are essential for building muscle. If you like both, great, if not, you can easily substitute one for the other. These are also a versatile “building-block” type food like eggs that can easily be combined with other healthy foods for clean, healthy eating.

Pro Tip: Keep a bag of quinoa or brown rice in your pantry. You can have chicken or fish over rice or put the rice into a salad with leafy greens, the possibilities are endless.

6. Eating Chicken

Chicken is another bodybuilding essential. It has an astronomical protein-level for something with a comparatively low amount of fat. Again, the key here is to pick foods to eat that can help you avoid the additives, oils, and unhealthy fats associated with processed foods. Cooking your own chicken at home with vegetables, lentils, quinoa, or brown rice is a filling, protein-rich meal.

Pro Tip: Keep chicken in your fridge to have for dinner throughout the week. Combine with brown rice, collard greens, quinoa, or broccoli for a healthy dinner.

5. Dry Beans and Peas

Things like black beans, pinto beans, split peas, and lentils. They are all great additions to a bodybuilder’s diet. They’re easy to combine with a healthy source of protein like fish or chicken to create a meal. They’re also rich in iron and zinc, which can increase joint strength.

Pro Tip: Keep two bags of your favorite type of beans or peas in the pantry. They make a healthy, filling side in any meal that will keep you from snacking on unhealthier foods.

4. Greek Yogurt

An essential snack food for when you’re in-between meals. Eating a Greek yogurt is quick and easy. Greek yogurt is a healthy and filling option that promotes gut health and the absorption of other nutrients and minerals. Not to mention Greek yogurt is an essential source of protein.

Pro Tip: Keep a pack of your favorite Greek yogurt in the fridge for snacking. You can add honey or some walnuts to add flavor and texture.

3. Olive Oil, Avocado Oil (Oils > Butter)

Try to avoid butter, which is high in saturated fats, opt instead for cooking with olive oil, avocado oil, or another type of cooking oil.

Pro Tip: Keep your favorite type of cooking oil in the pantry instead of using butter to reduce saturated fat consumption.

2. Eating Fruits

There are a lot of different categories of fruit, but pretty much all of them are great for you. Apples, bananas, pears, and berries are high in natural sugars but ultimately much better for you than any artificially sweetened snack.

Pro Tip: Keep one or two types of your favorite fruits in the kitchen to snack on, use in a salad, or make a smoothie.

1. Whey Protein

Probably the most popular protein additive in the bodybuilding world. Whey Protein is clinically proven to increase gains and help the body develop muscle mass faster. It is a great way to hit your macros. A lot of protein powders are around 25g of protein, which is said to be the maximum amount the body can absorb in one sitting.

Pro Tip: Keep whey protein in the kitchen. You can add it to tea, water, or as part of a healthy smoothie.

Eating Wrap-Up

All in all, eating a healthy, balanced diet is ideal for the human body no matter what your goals are. Getting food from all different groups is what will keep you healthy, strong, and help you reach your goals a lot faster.

Resources

Centers for Disease Control and Prevention. (2021, May 16). Benefits of healthy eating. Centers for Disease Control and Prevention. Retrieved November 6, 2022, from (Source)

Wire, S. F. (2021, December 6). Junk food, poor diet significantly raises risk of low testosterone in men. Study Finds. Retrieved November 6, 2022, from (Source)

Common Periodization Models And Understanding When To Use Them

By
Jacob Ladon
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Periodization for Maximizing Progress

Not to be confused with renaissance periodization, periodization is simply a form of resistance training that is used by athletes and gym goers alike.

For decades, periodization has been seen as the ultimate programming method for bringing about optimal strength adaptations.

In the fitness industry, it is very rare that something radically new is introduced – especially in terms of programming.

Scientific studies are constantly moulding our understanding of physical training and while specific strength training methods may adapt to reflect these findings, the fundamental principles of periodization remain.

These principles have remained steadfast throughout the years and will continue in the years to come.

Undoubtedly, there will always be small tweaks to align with demands, requirements and current niches but this is not a negative thing.

It is this continually progression that prevents the fitness industry from becoming idle. It is crucial that these tweaks takes place to align with the most recent research.

With so many different training techniques, it can all become very convoluted. However, by taking a step back it becomes very clear that having many training options is actually of great benefit.

The array of choices that are available allow you to select a program that is most specific to your goals, needs, preferences and requirements.

In addition to this, it also provides an insight into the reasons behind why trainers often program in a variety of different ways.

For example, many of you have likely read about Jim Wendler’s 5/3/1 method. However, have you ever considered why exactly Wendler used this approach?

It is possible to learn a great deal about programming and get to grips with many different methods of strength training. The importance of personal growth is often overlooked.

If you are looking to achieve a specific goal or training adaptation, it’s likely that it has tested, studied and applied before.

This article will present and analyze 3 of the most common forms of training periodization (1). It will help you grasp the structure of each method and understand when to apply it to your training.

For those of you who are intermediate or advanced lifters, the likelihood is that you have inadvertently been using these methods from day one.

The History of Periodization

Our understanding of periodization originates from the general adaptation syndrome (GAS) theory (2) which was constructed in the 1950’s.

In the GAS theory, when the body experiences a new stimulus (such as strength training), there are 3 associated phases – alarm, resistance and exhaustion.

The alarm phase refers to the initial shock associated with the new stimulus. Delayed onset muscle soreness (or DOMS) is an excellent example of this.

Resistance is the adaptation to the stimulus. In the phase, the body adapts to become stronger and can consequently deal with the stimulus more efficiently.

Exhaustion is experienced when the body can no longer deal with the stimulus that it is being exposed to. In other words, this is overtraining which leads to a decrease in performance.

Ideally, the goal is to stay within the resistance phase for as long as possible. Doing so will maintain optimal performance and consequently cause maximal adaptation.

The methods utilized in periodization aim to keep the individual in this resistance phase for the greatest period of time possible.

Your previous training experience, activity levels and goals will all combine to determine which periodization model you should follow.

Understanding Periodization Cycles

There are a couple of periodization terms referring to specific timeframes that you should be aware of.

The majority of periodized strength programs can be broken down into macrocycles, mesocycles and microcycles.

Typically, macrocycles are annual, mesocycles are monthly and microcycles are weekly blocks of training.

Be aware that the length of time of both the mesocycle and microcycle can vary depending on the coach, model and season.

1) Linear Progression Periodization

The most commonly used periodization model by a distance. If you remember back to when you first started strength training, it’s likely you followed a linear progression model.

This annual model looks to gradually increase the demand and intensity while simultaneously decreasing volume over a prolonged time period.

The principle behind this model is to progress in one variable and build up to a peak. This is typically done by following the progressive overload principle.

Following this model is ideal for those looking to build strength and lay a solid foundation. The reason it is often used by novices is that it is very simple to understand and implement (3).

Not only is it simplistic, it is undoubtedly effective.

So when should linear periodization be used?

For those who are working up to a competition or event, a linear progression program is recommended.

Training will allow for steady, consistent progress and allow the individual to reach a peak in time for the competition or event.

For example, if an individual is training for a long distance running event in a years time, training can be tailored to gradually progress to avoid overtraining and peak in time for the event.

As mentioned, this form of periodization is ideal for beginners. Many beginners will not be able to follow more advanced training methods and therefore, a linear program is most appropriate for their needs and experience.

Finally, periodized programs are useful for athletes who participate in a short season sport or have multiple competitions in quick succession.

As with the running event, the program allows for a gradual build up in time for the season or competition.

2) Non Linear / Undulating Periodization

Unlike linear programs, this periodized program constantly varies in terms of stimulus over a number of cycles (4).

Non-linear / undulating programs also focus on gradually increasing a number of variables whereas linear programs only focus on one.

Variables that are commonly manipulated during these types of programs are exercise, intensity, volume and training adaptation. These manipulations can be programmed daily, weekly or bi-weekly.

There is no doubt that training programs that follow an undulating pattern are much more advanced than linear progression programs and they are often used by advanced lifters / athletes.

They are a superb method of simultaneously training multiple variables. For example, strength may be trained in the first session, power in the second, and endurance in the third.

When should the non-linear / undulating approach be taken?

Well, as mentioned, the model is ideal for those who are at an advanced level. Those who have more than 2 years training experience may benefit from the consistent variable manipulation.

After a period of time, the body becomes accustomed to the stresses of strength training and a plateau may be reached. Juggling training variables may help to move beyond any training plateau.

Secondly, those who participate in a sport which involves long seasons may be suited to an undulating program.

During the course of a full season, an athlete has to be capable of performing optimally across a number of variables.

Constantly changing the focus of training, will prevent overtraining of one variable and will instead maintain equilibrium across a range of variables.

3) Block Periodization

While the previous periodization styles have been around for a long time, block periodization is relatively “new”.

With block periodization, training periods typically last 2-4 weeks and each block focuses on three individual phases, all which vary in intensity (5).

The phases are accumulation (50-75%), transmutation (75-90%) and realization (90%).

The purpose of these individual blocks is to ensure that the athlete stays at a peak level for the longest time possible.

Since training for many sports involves long durations and multiple peaks, block periodization is seen as ideal.

Block periodization also allows the athletes to focus on sport specific adaptations that they require for their particular sport.

For example, an athlete that doesn’t need to build significant muscle size for their sport, will not train for it.

Those looking to maintain athleticism over a prolonged time period should consider utilizing block periodization.

Regularly working on sport-specific variables will facilitate improvements in how the athlete performs in the sport, while minimizing the risk of burnout.

When should block periodization be applied?

There are a number of sports that have multiple peaks throughout the season. Athletes that participate in a sport which involves multiple competitions should adopt a block periodized program.

The most important considerations to be made with block style periodization is the athlete’s needs and order of the blocks.

The blocks should be rotated appropriately to align with the athlete’s schedule and upcoming competitions. If done correctly, the athlete be suitably primed for competition.

Final Word

There are a number of periodization styles that can be applied to bring about optimal adaptations. It is critical however that the sport, athlete’s training history, experience, needs and preferences are all considered when selecting a periodized model.

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References: 

1-Lorenz, Daniel; Morrison, Scot (2015-11). “CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST”. International Journal of Sports Physical Therapy. 10 (6): 734–747. ISSN 2159-2896. PMC 4637911. PMID 26618056.

2-Selye, Hans (June 17, 1950). “Stress and the General Adaptation Syndrome”. British Medical Journal. 1 (4667): 1383–1392. ISSN 0007-1447. PMC 2038162. PMID 15426759.

3-Miranda, Fabrício; Simão, Roberto; Rhea, Matthew; Bunker, Derek; Prestes, Jonato; Leite, Richard Diego; Miranda, Humberto; de Salles, Belmiro Freitas; Novaes, Jefferson (2011-7). “Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains”. Journal of Strength and Conditioning Research. 25 (7): 1824–1830. doi:10.1519/JSC.0b013e3181e7ff75. ISSN 1533-4287. PMID 21499134.

4-Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.

5-Issurin, V. (2008-3). “Block periodization versus traditional training theory: a review”. The Journal of Sports Medicine and Physical Fitness. 48 (1): 65–75. ISSN 0022-4707. PMID 18212712.

How To Master The Barbell Shoulder Press & Military Press

By
Vidur Saini
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barbell shoulder press

Pressing Technique, Muscles Worked, Benefits, and Training Considerations

The barbell shoulder press or military press is an upper body exercise that is commonly used to improve shoulder strength.

In addition to increasing pressing strength, it also has the potential to enhance shoulder size, improve overhead abilities, and reduce shoulder injury risk.

This article will begin by providing details on the shoulder press technique, muscles worked, and the benefits associated with the exercise. 

It will conclude by discussing who should be performing the shoulder press, the equipment to use, and the training methods to apply.

How To Perform The Shoulder Press

While there are many shoulder pressing variations, the traditional press uses a barbell. When performing the barbell shoulder press, work through the following steps:

  • Start with the bar in the rack at just under chest height
  • Grip the bar using an overhand grip ensuring that the hands are just wider than shoulder-width
  • Bend the knees and engage the core before lifting the bar from the rack and stepping back
  • Ensure that the feet are placed slightly wider than hip-width before initiating the press
  • Powerfully press the bar straight up and back so that it finishes directly over the head
  • Control the descent and drop the bar back down to the upper chest

barbell press

Muscles Worked In The Shoulder Press

As the name suggests, the shoulder press works an array of shoulder muscles. The primary movers during this exercise are the deltoids which provide the power during the pressing motion.

However, there are many other muscles that must contract to assist in the press or provide stability. These include the following (1):

Four Shoulder Press Benefits

This section will discuss four of the biggest benefits associated with regularly performing the shoulder press.

1) Enhanced Shoulder Strength and Size

By gradually increasing the amount of weight being lifted, it is possible to make large advancements in shoulder strength and size.

Regardless of the sport you partake in, improving your strength and size is highly beneficial and can transfer to enhanced performance and reduced injury risk.

2) Improved Overhead Abilities

For specific sports, such as Olympic lifting, for example, being capable of holding a substantial amount of weight overhead is imperative.

Therefore, practicing the shoulder press regularly will not only improve muscle strength, it can also enhance shoulder stability and facilitate proper positioning.

3) Application to Sport

Leading on from the last point, improving pressing power and movement quality can translate to improve performance in a variety of sports.

Obviously powerlifters, strongmen, and Olympic lifters will benefit greatly, however, a range of other athletes from a range of sports will also gain from regular shoulder pressing.

4) Better Shoulder Health

There are few shoulder exercises that can compare to the shoulder press for increasing injury resilience. 

A combination of improving shoulder strength and stability will directly reduce the risk of sustaining a shoulder injury.

overhead press

Who Should Perform The Shoulder Press

It’s clear that the shoulder press is a highly effective exercise that many can benefit from. But which athletes should have a particular focus on the shoulder press?

1) Olympic Lifters

The jerk and the snatch are two competition lifts in Olympic lifting. Not only do they demand a great amount of technical skill, they also require strong and stable shoulders.

Having strong and stable shoulders allows lifters to successfully catch the bar overhead and hold it in the right position.

Therefore, incorporating the shoulder press into their training is recommended as it will develop shoulder strength, size, and overhead stability thus facilitating heavier lifts.

Furthermore, enhancing triceps and shoulder strength through shoulder pressing can prevent the elbows and shoulders from buckling under heavy weights and reduce the chances of injury.

2) Powerlifters and Strongmen

For both powerlifters and strongmen, the shoulder press should be a staple exercise of their training program.

In powerlifting, although the shoulder press isn’t assessed in competition, performing it in training can enhance general pressing strength and consequently improve bench press performance.

In a similar way, strongmen may be required to perform an array of pressing exercises including the clean & press and the circus press. 

Therefore, strongmen can also improve their competition performance by developing the shoulder press in training.

3) Competitive Athletes

Those who compete in other competitive strength sports may also find value in performing the shoulder press.

For example, in CrossFit, participants are expected to perform an array of exercises. Some of these involve pressing – exercises such as the clean & press, thruster, and handstand push-ups.

However, benefits extend further than solely Crossfit. The majority of competitive athletes will find that developing shoulder strength and size will facilitate athletic performance.

4) General Health and Fitness

Thinking more broadly, most people will benefit from performing the shoulder press as it can improve health, movement, and overall fitness.

As reflected on earlier, shoulder presses place a significant demand on an array of upper body muscles, many of which play an influential role in posture.

Therefore, shoulder presses can substantially improve our posture and movement as well as strength and size. This has a positive knock-on impact and reduces our injury risk.

Finally, pressing movements are a key human movement pattern and, as a result, it is one that should be performed often.

overhead press

The Barbell v Dumbbell Shoulder Press

It’s clear that the shoulder press is a highly effective resistance exercise that has the potential to improve many fitness components.

Although the shoulder press is conventionally performed using a barbell, dumbbells are also commonly used.

Dumbbells are an excellent option for shoulder press as they can help to eliminate any imbalances and asymmetries.

However, the barbell will allow you to lift significantly more load than the dumbbells will. This is primarily down to the fact that the stability demands are greater with dumbbells (2).

Therefore, if your goal is to maximize shoulder strength, barbells are recommended over dumbbells.

Furthermore, if you perform a sport that uses barbells (such as powerlifting or Olympic lifting), it makes sense to utilize the barbell rather than the dumbbell variation.

While it’s not the case that one is better than the other, you do need to consider the demands of your sport and the goals you have set for yourself when determining the variation to use.

Programming Considerations

Considering that the shoulder press is a compound lift, it can be programmed like other compounds (such as the squat, deadlift, and bench press).

If your goal is to maximize shoulder strength, it is recommended to use heavy weight and a low range (3).

For building muscle size, research indicates that total training volume is more significant than the number of reps performed (4). Typically, however, moderate loads are used for hypertrophy.

Sports athletes can utilize a combination of these methods to generally improve strength, size, stability, and general pressing abilities.

Final Word

The shoulder press is undoubtedly one of the most effective resistance exercises that can be done to enhance shoulder strength.

The vast majority of individuals and athletes will greatly benefit from incorporating this exercise into their training programs.

References:

1 – Williams, Martin R.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020-01). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. Journal of Strength and Conditioning Research. 34 (1): 73–78. doi:10.1519/JSC.0000000000002660. ISSN 1533-4287. PMID 29889776

2 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.

3 – Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.

4 – SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.

PNBA Davide Donati’s 2022 Natural Olympia Diet and Training Highlights

By
Terry Ramos
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Davide Donati training and diet for 2022 Natural Olympia
Image via Instagram @donati_davide_pro_pnba

PNBA Italian Men’s Bodybuilding Grand Masters competitor Davide Donati divulges how he’s preparing for the 2022 Natural Olympia. 

We’re a week out from the most significant natural bodybuilding show of the year, Natural Olympia. Natural Olympia takes place in Las Vegas, NV, from November 10-13, 2022. A Professional Natural Bodybuilding Association (PNBA) Men’s Bodybuilding Grand Masters competitor, Davide Donati, informed us how he’s preparing for this year’s natural bodybuilding Super Bowl finale. 

Last year, Davide Donati placed in the top five in the Men’s Bodybuilding Grand Masters class despite his heart rate beating 200 beats per minute. So far this year, Davide Donati’s competed in the European INBA PNBA Elite Tour in Budapest, Hungary, and placed in the top five in the Men’s Bodybuilding Open. 

Davide Donati Questions (Q) and Answers (A)

We asked Davide Donati a few questions about how he’s preparing for this year’s Natural Olympia. 

Q: How’s your 2022 contest prep been for the 2022 natural bodybuilding season?

Donati: “My preparation is very long; I started in December 2021 with a gradual bulk (increasing 200 kcal per week), reaching a maximum of 3000 kcal per day divided into 50% carb, 30% pro, 20% fat, then from April 2022 I started to cut the kcal gradually reaching 2000 kcal for the goal that I had set myself in October and November, respectively European inba Budapest and NATURAL OLYMPIA PNBA in Las Vegas …

My main foods throughout the year are complex carbohydrates, rice, pasta, oat flakes, and wholemeal bread. Fat: Omega 3 fish oil, EVO oil, peanut butter, egg yolk, walnuts, almonds, butter. All noble proteins, fish, chicken, turkey, beef, and egg white. Workouts are all year round, 6/7 a week; I usually use this split routine:

1st-day push muscles: CHEST, TRICEPS, FRONT SHOULDERS, ABDOMEN.

2nd day: LEGS and CALVES.

3rd-day: traction muscles: BACK, BICEPS, POSTERIOR DELTOID, ABDOMEN.

4th day: CARDIO and ABDOMEN.

This is generally my weekly program.”

Q: What do you expect going into the show, e.g., mindset, etc.?

Donati: ”I expect a unique, unforgettable show like that of 2021, elite athletes from all over the world, where they can compare themselves to equals in a clean and healthy sport and a great control by WADA inspectors.”

Natural Olympia 

The most prominent natural bodybuilding league hosts Natural Olympia, the International Natural Bodybuilding Association (INBA)/PNBA, and it’s the most significant natural bodybuilding show of the year. 

Denny Kakos founded the INBA PNBA. He has high hopes for the sport; his ultimate goal is to bring it to the Olympics. Kakos founded the PNBA in 1990 to give a platform for natural bodybuilders qualified for professional status. Later, he merged natural bodybuilding worldwide, birthing the INBA in 1994. 

Now, they host the Super Bowl of natural bodybuilding, with competitors worldwide competing. It’s akin to Mr. Olympia in the International Federation of BodyBuilding and Fitness (IFBB) Pro. But what separates it is that all the competitors are natural. Or they’re banned from competing, stripped of their title and prize money, and placed in the Hall of Shame. In addition, all athletes are subjected to in-season and out-of-season protocols by the World Anti-Doping Agency (WADA), the same drug testing guidelines the Olympia use. 

Follow us on Instagram, Facebook, and Twitter for more information on how elite natural athletes prepare for the biggest stage in natural bodybuilding!

Torrie Wilson: The Reality Of Overcoming An Eating Disorder Through Wrestling & Fitness | The Mike O’Hearn Show

By
Derek Dufour
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WWE Hall Of Famer Torrie Wilson explores the complex relationship between her past eating disorder and her wrestling and fitness success.

Torrie Wilson is a professional wrestler who needs no introduction. Known predominately for her career in the WWE, Wilson is also a fitness model, entrepreneur and was inducted into the WWE Hall Of Fame in 2019. Now retired from professional wrestling, she connects with Mike O’Hearn and Mona Muresan to reflect back on her fitness origins and wrestling career. In Generation Iron and Barbend’s latest episode of The Mike O’Hearn Show, Torrie Wilson dives deep into her childhood struggle with anorexia and how she overcame it both mentally and physically to become one of the most famous WWE superstars of all time.

Mike O’Hearn has made a point to discuss how hardship helps create greatness. But while overcoming hardship can make us stronger, it can also debilitate others in irreversible ways. When discussing disorders such as mental health issues, eating disorders, or irreversible trauma – it’s important not to minimize the real danger these hardships can cause while also discussing how they have helped others rise up and achieve things beyond what is expected.

WWE pro wrestler Torrie Wilson has been very open about her past battle with anorexia. But the hardships that drove her into an eating disorder are also directly responsible for her discovering fitness, wrestling, and creating an entire career based on that passion. Does that mean Wilson is thankful for going through an eating disorder? Certainly not. But she does see the hardship behind that disorder as something that pushed her to do great things.

In this week’s episode of The Mike O’Hearn Show, Torrie Wilson digs deep into the complex relationship between hardship and greatness. In a world that aims to be as preventative as possible about many hardships such as bullying, hate speech, and toxic masculinity – how far is too far in an era where buzzwords like “cancel culture” are king? Let’s jump into it.

 

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A post shared by Torrie Wilson (@torriewilson)

How Torrie Wilson Overcame Anorexia And Became A Professional Wrestler

Torrie Wilson wasn’t a girl who grew up obsessively watching professional wrestling. In fact, her journey into the WWE was a somewhat unexpected one. Wilson first jumped into the fitness industry through modeling. She sought it out after struggling with anorexia all through her teen years and into college. Due to bullying about her weight as a child, she began to obsess over her weight, barely eat, and would use cardio to stay as skinny as possible. She saw modeling as a way to escape her small town and pursued modeling through an agency at nine years old.

By college, Torrie Wilson couldn’t keep it up anymore. She was truly hungry and stopped forcing herself to skip meals. This in combination with drinking and party culture changed her diet habits. Instead of avoiding all food, she would spit or purge it out after eating. While she falls short of considering this full on bulimia, it was certainly a dangerous and unhealthy habit.

During this time, she started noticing women in the gym that were fit, strong, but didn’t “look like a man.” It was the first time she discovered that it was possible to be a woman, maintain femininity, and focus on building strength.

Eventually, her modeling career segued into a fitness modeling career. It started taking off – and she eventually caught the attention of wrestler Kevin Nash, who encouraged her to try wrestling on stage. It paid well and she was broke at the time. So she took the offer and things snowballed from there.

Through being encouraged to focus on being strong, fit, and feminine – she was able to overcome the mindset of hating food and establish a healthy diet. But if it wasn’t for the bullying and hardship all of those years ago – she most likely would have never gone down this path.

RELATED: Body Dysmorphia Is Explored In The Original Documentary Feature Bigorexia.

The Complex Relationship Between Hardships And Rising Up To New Levels Of Success

After hearing her story, Mike O’Hearn states that he often sees a commonality between successful individuals – not just in fitness but in general. Most truly successful people have faced hardship and, instead of running away or giving up, they used it as fuel to not only overcome but succeed beyond traditional expectations.

It’s for this reason that Mike O’Hearn doesn’t want to raise his son in a place that shields him from everything. He wants his son to experience hardships and make mistakes so he can grow from them.

Torrie Wilson agrees that the hardships she faced created fuel into a fire that eventually led to her fitness success. But she also thinks that there is a line that shouldn’t be crossed. This is particularly true in today’s era of online and social media. It has become far too easy for groups of hateful people to band together and create horrifically toxic environments.

Torrie Wilson believes that hardships in and of themselves should not be glorified when reading or hearing about success stories. In truth, she believes that confidence and doing things that scared her are the real sources of her success. This can be done beyond hardships like bullying. It can be done even while living a comfortable life. It requires a mentality of never being satisfied with the status quo. Face your fears, expect to fail, and come out the other side stronger.

 

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A post shared by Torrie Wilson (@torriewilson)

Wrap Up

Torrie Wilson has had a long and storied career across fitness modeling, business, and professional wrestling. In this episode, she also shares some insider wrestling stories during her time at the WWE and WCW. Including mentions of Kevin Nash, Rick Flair, and the Big Show.

So make sure to check out the full episode of The Mike O’Hearn Show above. And don’t forget to check back every Friday for new episodes only on the Generation Iron Fitness Network or where ever podcasts are downloaded.

Former Heavyweight Boxer Goran Gogic Charged With Trafficking $1 Billion Worth Of Cocaine

By
Greg Patuto
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Trafficking cocaine

Goran Gogic helped move over 20 tons of cocaine that was valued at over $1 billion.

Former heavyweight boxer Goran Gogic has been charged with trafficking over 20 tons of cocaine valued at over $1 billion, according to prosecutors. Gogic appeared in a Brooklyn court last week.

In a news release, officials said that Gogic was a major drug trafficker and moved a large quantity of cocaine through Europe.

“Gogic, as alleged, is a major drug trafficker who, along with his criminal associates, is responsible for overseeing long-range narcotics transportation on container ships as well as the wholesale distribution of cocaine throughout Europe.”

Goran Gogic was arrested on Sunday as he was attempting to board an international flight in Miami heading to Zurich. He is considered a flight risk and is currently being held at the federal detention center in Miami.

Cocaine

In June 2019, U.S. law enforcement officers seized a shipment of cocaine that totaled 40,000 pounds. This bust, which took place at the Port of Philadelphia, was one of the largest cocaine seizures on record in the U.S. There were two other busts, in February and March of the same year, but the amount was unclear.

Gogic has been charged with one count of conspiracy to violate the Maritime Drug Law Enforcement Act along with three counts of violating the Maritime Law Enforcement Act. He will be arraigned in the Eastern District of New York. Gogic faces a mandatory minimum of 10 years in prison, if convicted. This also carries a maximum of life in prison.

“The arrest and indictment of Gogic, a former boxer allegedly responsible for trafficking a staggering amount of cocaine, more than 20 tons, which he attempted to move through U.S. ports, is a resounding victory for law enforcement.”

Goran Gogic is a former heavyweight boxer. He spent much of his career in Germany. He finished with a 21-4-2 record with 14 knockouts. Gogic has not fought since 2012.

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

Method Man Shows Impressive Strength With a 500Lb Deadlift

By
Jonathan Salmon
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Method Man shows impressive strength in latest training.

Legendary hip-hop recording artist Method Man recently showcased his impressive strength in the gym with a 500lbs deadlift. The rap legend has been hard at work in the gym and performing like he’s in his prime.

Looking to stay in top condition at 51, Method Man has been pushing himself hard in the gym. His training consists of the classics: the bench press, the squat, and the deadlift. But the legendary artist also adds traditional bodybuilding movements to his return such as bicep curls, tricep extensions, hamstring curls, and much more.

Having stated in the past that he would love a role in a Marvel movie, Method Man seems to be getting ready for that very day. Rather than being a Kumail Nanjani, getting the call and then getting in the gym, Method Man is choosing to stay ready so he doesn’t have to get ready. As a result the hip hop artist and actor is already in pretty impressive shape, not only for a 51 year old but in general.

His recent training shows a man possessed with improving his overall athleticism. Method Man is tackling all the traditional exercises and is looking pretty strong in doing so.

Bench Press

Squat

Method Man showed some solid strength in the squat, utilizing perfect form throughout the king of all lifts.

Deadlift

The legendary Wu-Tang Clan member seems to be in love with deadlifting. Of all the exercises out there it seems to be the one he likes to post the most. His dedication to the lift seems to be paying off. He has continued to chip away at the deadlift, hoping to grow stronger in the movement. It appears that he’s done just that.

Perhaps his most impressive lift in his recent training is the deadlift. Method Man pulled a solid 500lbs during a recent session.

500 lb deadlift 🔥🔥 …

and here comes the couch coaching comments in 3…2…1

 

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A post shared by Method Man (@methodmanofficial)

If Method Man continues to train with this kind of tenacity then there’s no doubts that the rap legend will be getting a call from Marvel any day now.

What do you think of Method Man and his strength in his recent training?

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.

Nick Best Crushes 16 Reps Of 600-Pound Deadlifts Ahead of 54th Birthday

By
Greg Patuto
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Deadlifts

Strongman Nick Best continues to show insane strength at 54 years old.

Strongman Nick Best continues to show off different feats of strength. At 53 years old, he is as strong as ever and shared his latest venture on Instagram. Best stepped up to 600 pounds on the bar and completed 16 reps of deadlifts using a conventional stance.

Best’s birthday was Nov. 3, just one week after this lift was displayed. It is clear that there is no plan to slow down for the powerlifter. Best competed at the 2021 Kern US Open, where he able able to set two Masters world records in the 140kg class.

“600lbs Deadlift for 16 reps at 53 (54 in 5 days)! @micah_marino was having a 32nd Birthday/Halloween/Deadlift party yesterday at @fightorquitco ! Went in to say happy birthday and do some deadlifts! Felt great and had a lot of fun!”

 

View this post on Instagram

 

A post shared by Nick Best (@nickbeststrongman)

LISTEN: Generation Iron Network’s Legends Of Iron Podcast | Hosted by Jon Anders, Nick Best, and Akim Williams

Nick Best’s Career At A Glance

Nick Best began his career in strongman in 2006. He debuted at the America’s Strongest Man competition and finished sixth. Over the course of the next decade, Best was able to reach the podium on many occasions.

In 2010, Best won gold during the 2010 All-American Strongman Challenge. He defeated the likes of Louis-Philippe Jean and Mark Flex. Best got a taste of victory once again during the Giants Live North American Open in 2016.

 

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A post shared by Nick Best (@nickbeststrongman)

Nick Best last appeared in a competition during the 2020 World’s Strongest Man competition. It is unknown if a return to competition is in the works but Best continues to train at a high level. With the calendar preparing to turn to 2023, there could be some plans in the works.

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

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