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Jay Cutler Talks Old-School Method Of Fat Burner & Coffee A Pre-Workout: “I Would Train On That Before Pre-Workouts Existed”

By
Greg Patuto
-
Testosterone
Jay Cutler Instagram (@jaycutler)

Jay Cutler shared his old method of working out and it included stopping at McDonald’s.

Jay Cutler is one of the best bodybuilders of all-time and continues to train hard in the gym to this day. While sharing his current workouts and splits on a regular basis, Cutler also shares with viewers what used to work best during his time on stage. Jay Cutler rose to popularity after challenging bodybuilding legend Ronnie Coleman for the Olympia title 2001, which was one of the most prominent bodybuilding rivalries in the world. Coleman had been dominating the Olympia contest since 1998, and a fierce rivalry began between the two, which ended in Jay Cutler finally winning the top prize in 2006. He went on to win Mr. Olympia three more times but hasn’t officially competed since 2013.

During the peak of his bodybuilding career, Cutler shared that he would workout on a fat burner and a cup of black coffee before the pre-workouts were around, supplements weren’t that popular back then. During a recent YouTube video, Cutler discussed the benefits of this method.

Jay Cutler Instagram

Jay Cutler Talks Training Before Pre-Workouts

Jay Cutler and Dave Bourlet discussed different substances that they had taken before working out. Cutler was mixing a glass of L-carnitine and asked if Bourlet had ever used this pre-workout.

“Back in the day I used ripped fuel. Everybody used ripped fuel. But L-carnitine, I think it’s a good combo to use that with thermogenics.”

Jay Cutler went onto explain the reason he prefer the substance.

“What I like about it is it’s not full of caffeine. I remember I would take, before pre-workout exited, I actually took some sort of what we call a fat burner but a thermogenic before I trained to kind of amp myself up beside a cup of coffee.”

 

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A post shared by Jay Cutler (@jaycutler)

Cutler would use this combination of caffeine and a good fat burner to prepare for workouts and it seemed to get him pumped up and ready to go for some intense training sessions.

“I still think a cup of coffee was ideal. I used to stop at McDonald’s and get a small black coffee. I would put one Splenda in it and I would train on that before pre-workout existed.”

Of course, there are many pre-workout available that have all kinds of substances in there to get a weightlifter ready to train. Before thee were available, Jay Cutler would get the blood flowing the old-fashion way and preferred coffee to be that extra boost of caffeine without adding too much. Now we have supplements like Nutricost Creatine, which you can just throw in your shaker cup and get energized and pumped. You also can try caffeine pills, but that might be too much.

Nutricost Creatine Monohydrate

Nutricost Creatine Monohydrate

Get all of the benefits of micronized creatine without breaking the bank and activate muscle building quickly.
Shop Nutricost

If you do want to take advice on another substance, Cutler offered a suggestion.

“I think that’s an awesome, stem-free, my Amplify 2.0. That is ideal to train with because you can use it at night.”

All that being said, what is your favorite pre-workout? Do you do things the old fashioned way or do you prefer an actual pre-workout? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Chris Hemsworth’s Complete Thor Workout Program

By
Terry Ramos
-
chris hemsworth thor workout program

Chris Hemsworth is focusing on breathwork, sleep, meditation, and functional training in 2024. 

Establishing and adhering to a workout program is paramount to optimizing your health and fitness. When selecting the most suitable program, it’s crucial to consider your physique and objectives. Following this, it becomes essential to identify the appropriate exercises for each muscle group and strategically incorporate them into your weekly routine. And who better to learn from than the mighty superhero Thor, portrayed by the chiseled Chris Hemsworth, who embodies strength and power from head to toe? 

This article delves into the fitness regimen of one of Hollywood’s top-grossing actors. Hemsworth’s movie roles have simultaneously required a mix of size, conditioning, aesthetics, and performance. So whether you’re looking to get in better shape or improve your physique’s appearance, Thor’s workout plan is one to look into. 

About Chris Hemsworth

 

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A post shared by Chris Hemsworth (@chrishemsworth)

Since Chris Hemsworth played Thor in the Marvel movies and starred in films like Extraction, people have been paying attention to his physique. The Australian actor has, however, always been athletic. He primarily played Aussie rules football but dabbled into many other sports growing up.

As a result of this, fitness has always been a part of Chris Hemsworth’s life. You’ll find multiple workouts and body part training by him. This is also evident in many of his movie roles, which require great physical prowess.

However, while training for Thor in 2011, Chris Hemsworth had to take his physique to the next level. He knew that he would have to take on the persona of a real-life superhero, so he took his up a notch. Hemsworth also has great genetics, as shown in his younger brother, Liam Hemsworth, so his body took well to the workouts.

Good genes can only take you so far, though, so Chris Hemsworth trains hard and smart to keep his physique in shape. The movie star emphasizes size, functional ability, and conditioning for his workouts. Let’s look at his training routine below. 

Chris Hemsworth’s Thor Workout 

Chris Hemsworth’s training is split into muscle building and functional training, which he does a mix of most days. He utilizes many free-weight compound movements, which are effective for strength and muscle growth. Hemsworth does split training but supplements these with full-body circuits as part of his program. 

Chris Hemsworth’s Thor Muscle Building Workout 

This Chris Hemsworth routine is a five-day split that will have you hitting each muscle group once every week. The short and intense workouts use compound movements with heavy weights and moderate to high volume. Hemsworth also does functional movements, just like Jason Momoa, throughout the week and has two rest days. This study on 21 trained men shows that while total body training might be appropriate for increasing strength, split training is more optimal for inducing muscle growth (1).

Day 1 – Back
Exercises Sets Reps
Pullup 5 25, 15, 12, 10, 10
Deadlift 3 8-12
Hammer Strength Iso Row 4 12
Dumbbell Row 4 12
Back Extension 4 25, 20, 15, 15
Day 2 – Chest
Exercises Sets Reps
Barbell Bench Press 8 12, 10, 10, 8, 8, 4, 4, 4
Incline Dumbbell Press 4 12
Hammer Strength Machine Chest Press 4 15
Weighted Dip 4 10
Cable Fly 4 12
Day 3 – Legs
Exercises Sets Reps
Back Squat 7 10, 8, 6, 5, 4, 3, 3
Leg Press Dropset Failure
Bodyweight Walking Lunge 4 20
Single Leg Curl 3 20
Standing Calf Raise 3 20
Day 4 – Shoulders
Exercises Sets Reps
Overhead Barbell Press 7 10, 8, 6, 5, 4, 3, 3
Dumbbell Arnold Press 4 12
Barbell Shrug 4 12
Dumbbell Side Raise 3 12-15
Dumbbell Front Raise 3 12-15
Dumbbell Rear Delt Raise 3 12-15
Day 5 – Arms
Exercises Sets Reps
Barbell Curl 10 10
Barbell Skull Crusher 3 10
EZ Bar Preacher Curl 3 10
Lying Dumbbell Triceps Extension 3 10
Hammer Curl 3 12
Cable Rope Triceps Pressdown 3 12
Barbell Wrist Curl 3 20
Barbell Reverse Grip Wrist Curl 3 20

Functional Training Routine 

 

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A post shared by Chris Hemsworth (@chrishemsworth)

For functional training, Chris Hemsworth switches between about four routines. He does circuits using a mix of bodyweight, kettlebells, medicine balls, and dumbbells as weight. Below are the routines. 

Routine 1- Full Body Pump

For the full-body pump, you go four rounds with 30 seconds rest between rounds. 

Exercises Reps
Pushup 20
Dumbbell Bent Over Row 10
Sit Through 20
30 Seconds Rest
Dumbbell Floor Chest Fly 20
Dumbbell Renegade Row 10
Mountain Climbers 20 each side
30 Seconds Rest
Dumbbell Lunge 10 each side
Dumbbell Floor Triceps Extension 10
Bear Crawl 30
Routine 2 – The 200s

For the 200s, Chris Hemsworth aims to hit 200 reps of every exercise for a whopping 1000 reps. 

Exercises Reps
Mountain Climber 200
Air Squat 200
Pushup 200
Flutter Kick 200
Sit Through 200
Routine 3 – Bodyweight Workouts

You don’t use any equipment for the bodyweight workouts, so you can do this functional training anywhere. It also uses timing instead of reps. You are to hit two rounds with 20 seconds of rest between each exercise and a one-minute rest after the first round. 

Exercises Duration
Bear Crawl 40
Switches 40
Triceps Push-up 40
Flutter Kick 40
Prisoner Squat 40
Mountain Climber 40
Burpee 40
Sit Through 40
Plank Jacks with Pushup 40
Routine 4 – Ab Circuit

The ab circuit routine is for three rounds with 20 seconds rest between rounds. 

Exercises Duration/Reps
Planks 60 seconds
Hanging Leg Raises 12 reps
Side Planks 60 seconds
Toes To Bars 12 reps
Routine 5 – Upper Body Blaster

The upper body blaster consists of five exercises to be done in 20 minutes with 40-60 seconds rest between sets, except for the final plank with 30 seconds rest. Research shows that when your training goal is muscle hypertrophy, combining moderate-intensity routines with short rests of 30-60 seconds is most effective (2).

Exercises Sets Duration/Reps
Pushup With Handles 4 25 reps
Banded Lateral Raise 4 12 reps
Standing Hammer Curl 4 12 reps
Battle Rope 4 50 reps
Plank 3 1 minute

Lifestyle Changes for 2024

On New Year’s Day, Chris Hemsworth updated fans on his plans for 2024 and some vital lifestyle changes. He shares that he intends to focus on breath work, sleep, meditation, and functional movements. Hemsworth also advocates making these changes one week at a time to ensure sustainability.

“For me, it’s with my Centrplan I’m going to put more breath work into my workouts, more meditations, and better sleep practices, and finally, more functional movements into my exercises. Doing lifestyle changes in small steps will help all of us live our best lives in 2024.”

Wrapping Up

Chris Hemsworth boasts one of Hollywood’s most enviable physiques, and it’s no surprise when you delve into his training program. As the founder of CentrFit, a health and wellness company, Hemsworth emphasizes the importance of optimal nutrition and provides tailored workouts. 

Try this workout plan to experience an efficient workout program designed to help you build lean muscle mass in record time. This program enhances functionality while achieving muscle growth and superior conditioning. Soon, you’ll see results that showcase your hard work and dedication, just like Chris Hemsworth. 

Follow us on Instagram, Facebook, and Twitter for more celebrity workouts! 

References

  1. Bartolomei, S., Nigro, F., Malagoli Lanzoni, I., Masina, F., Di Michele, R., & Hoffman, J. R. (2021). A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. Journal of strength and conditioning research, 35(6), 1520–1526. https://doi.org/10.1519/JSC.0000000000003573 
  2. de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000

The Buff Dudes Get “Demolished” By Ken Shamrock’s Old-School UFC Workout

By
Greg Patuto
-
The Buff Dudes took on a workout inspired by UFC legend Ken Shamrock.
The Buff Dudes YouTube

The Buff Dudes take on one of the toughest workouts they have yet.

The Buff Dudes are used to pushing their bodies to the test and finding new levels of intensity with some insane workout routines in the gym. That streak of pushing their bodies continued in a recent YouTube video where they hit an old-school UFC workout inspired by none other than MMA legend Ken Shamrock.

The duo, made up of brothers Brandon and Hudson White, have attacked many different fitness tests and challenges over the years. This includes weightlifting and cardio workouts that push their bodies to the limit. The Buff Dudes have taken on some UFC workouts in the past, specifically one led by Brock Lesnar, but this one seemed to bring even more to the table, pushing them even harder than before.

Hudson & Brandon White have built a following of nearly three million subscribers on YouTube. Their videos have consisted of taking on different workouts and challenges, such as Tom Platz’s legendary leg workout and the Hotshot 500.

“These challenges were not so much a show of martial arts ability but more of a litmus test. A sign you were truly willing to push yourself to the absolute edge in order to apply for the job,” Hudson White said.

Buff Dudes Tackle Insane UFC Workout

UFC Hall-of-Famer Ken Shamrock founded “The Lion’s Den,” which is known for putting young athletes through the initiation process into fighting. This is an intense fitness test that allows competitors to push themselves mentally and physically, to show if they are truly cut out for fighting.

The full initiation fitness test features:

  • 500 squats
  • 500 leg lifts
  • 200 pushups
  • 200 situps
  • 1.5-mile run

The Buff Dudes dove right into the challenging workout routine and after 100 reps of squats, they could see how challenging it was going to be.

“A big part of me right now is saying ‘Stop!’ This is so exhausting and I couldn’t imagine truing this application in front of a whole bunch of old-school badasses like Ken Shamrock and his brother Frank. Not only are you pushing to the max, they’re waiting to kick your ass as soon as you’re done.”

 

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The reps of squats and leg lifts took a toll on the entire lower body before the White brothers moved onto upper body movements, which was no easier than the lower body exercises that they had previously completed. The upper body portion of the UFC workout began with 200 pushups followed by 200 sit ups.

The Buff Dudes were able to crank out 75 reps of sit ups before cramping began to set in.

“When you do a challenge like this, you really get to see what your strengths and weaknesses are. I haven’t been prioritizing core. It’s really come back to get me right now. It’s a perfect way to humble yourself but also figure out what you need to work on.”

That is the goal of this process that was put together by Ken Shamrock. It was to see what rookies could handle both mentally and physically. Both Brandon and Hudson understand what it takes and believe that this is the way to test if you are well-rounded.

“I feel that’s especially important for athletes such as mixed martial artists because if you don’t have a rounded skillset, someone is going to come at you who is rounded and they’re gonna take you down using your weakest point.”

Do you think that you could complete this workout routine? Let us know. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

How to Recover and Build Muscle

By
Austin Letorney
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Muscle Growth and Recovery bodybuilding

A complete guide on how to optimize your recovery for the best muscle gains

For those looking to achieve their fitness goals, muscle building and post-workout recovery are essential. Resistance training helps you with building muscle and also helps you burn fat, increase strength and endurance, and improve overall health. While finding a good workout plan is the fun part, proper recovery after a workout is key to preventing injuries and allowing your body to heal and grow bigger and stronger.

With the right muscle building tips and recovery techniques, you can take control of your fitness journey and really see the progress you want. From optimizing your diet to understanding the importance of rest days, learn how you can balance your fitness goals.

Let’s dive in.

How to Maximize Recovery for Maximum Muscle Growth

Working out is only half of the battle when it comes to building muscle mass. The other half is your recovery. Proper nutrition and post-workout stretching are key components of any muscle building routine, and they can help you maximize your gains.

Eating the right foods after a workout helps with protein synthesis, which is essential for muscle growth. Post-workout stretching also helps to reduce soreness and keep muscles flexible, so that you can keep pushing yourself in the gym.

Make sure you also have rest days, as they are very important to keep your muscles healthy and make them grow more efficiently in the long run.

3 Simple Exercises You Can Do to Boost Muscle Growth & Recovery

To get the most out of your workouts, it’s important to incorporate a variety of exercises into your routine. This includes anaerobic exercises like weight lifting and plyometrics exercises. Here are three simple exercises you can do to boost muscle growth and recovery.

  • Push-ups: Pushups are one of the most effective exercises to build muscle and strength, which is essential for injury prevention and injury recovery. It’s important to keep your form correct so that you don’t put undue stress on your joints or the muscles you are training.
  • Burpees: Burpees are a great exercise to work on agility and explosiveness, which are vital for injury prevention. You can do burpees as part of a circuit, or even just one quick set. Though these exercises may seem simple, they’re challenging enough to get your body working hard without straining any muscles too much or over-training them.
  • Squats: Squats build muscle and strength in the lower body and help prevent injuries in the knees and lower back. To make squats more effective, it’s important to keep your form correct so that you don’ t experience unnecessary strain.

The Benefits of Using Supplements for Faster Muscle Recovery & Growth

While diet and exercise are essential components for any bodybuilder, supplements can be beneficial in helping to achieve fitness goals faster. They help to speed up muscle recovery and growth, promote relaxation, and fat loss.

There are a few supplements that we would recommend for recovering from your workouts and really growing. We recommend a mix of supplements that will help you get through your workouts such as pre-workout, protein, creatine, and a good multivitamin. Let’s take a look at the top choices for each of these supplements.

Pre-Workout: Nutricost Pre-X Extreme

Nutricost Pre-Workout

Nutricost Pre-Workout

15 Grams of high quality pre-workout formula in every serving, and 30 servings per container, all for a great price!
Shop Nutricost

A good pre-workout helps you recover in between sets and power through your workouts. That being said, our top choice of pre-workout is Nutricost’s Pre-X Extreme Pre-Workout. This option is designed to enhance energy, focus, and endurance during exercise. It is available in several flavors, such as fruit punch, blue raspberry, grape, and peach mango. Nutricost’s Pre-X Extreme Pre-Workout aims to provide a delicious and effective solution for those looking to elevate their workout sessions with better focus, more energy, and some quality muscle pumps.

Nutricost Pre-X

Check out our individual review on Nutricost Pre-X Extreme.

Protein: Transparent Labs Grass-Fed Whey Isolate

Code GENIRON10 For 10% Off

Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Shop Transparent Labs

Protein powder is a great way to help make sure that you are get enough of the most important macronutrient for recovery and muscle building. That being said, you want a quality protein power to maximize your recovery, and Transparent Labs ProteinSeries Whey Isolate is undoubtedly one of the best proteins on the market. Their 100% Grass-Fed Whey Protein Isolate is the perfect protein-by-weight ratio at 88%.

It is packed with 28 grams of protein per scoop, so hitting your daily protein marks has never been easier. The all-natural ingredients ensure no artificial sweeteners, coloring, or preservatives ruin this great product and with protein being an essential part of the muscle building or weight loss process, no one needs the added junk to spoil their hard work from their supplements and this protein powder is no different.

Check out our individual review for Grass-Fed Whey Isolate.

Creatine: Nutricost Creatine Monohydrate

Nutricost Creatine Monohydrate

Nutricost Creatine Monohydrate

Get all of the benefits of micronized creatine without breaking the bank and activate muscle building quickly.
Shop Nutricost

Creatine is one of the best supplements for recovery, and that being said you want one that really does the job. Nutricost Creatine boasts a simple and effective ingredient list, with 100% creatine monohydrate as the sole active component. This simplicity ensures that users are getting a high-quality and unadulterated form of creatine, free from unnecessary additives and artificial ingredients that could have nasty effects on you.

Nutricost Creatine recovery

The creatine in Nutricost’s formulation is micronized, which means the particles are smaller than standard creatine particles. This can enhance absorption and utilization by the body, potentially leading to faster and more noticeable results, who doesn’t want that?

Check out our individual review on Nutricost Creatine.

Multivitamin: Performance Lab NutriGenesis

Performance Lab NutriGenesis Multi For Men

Performance Lab NutriGenesis Multi For Men

Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Shop Performance Lab

NutriGenesis® is a patented system by Performance Lab® that produces highly absorbable vitamins and minerals, meaning you can take them in and put them to the best use. Getting the proper amount of vitamins and minerals is crucial for recovery. These micronutrients are grown in a way that mirrors nutrient genesis in nature – so that your body recognizes these vitamins and minerals as actual ‘nutrients from food’ instead of as synthetic supplements.

That means Performance Lab® NutriGenesis® Multi doesn’t rely on dehydrating carrots or other vegetables that have suffered from serious nutritional decline, like other “whole-food multivitamins” do. It’s the highest quality multivitamin that we’ve seen on the market and could be essential for bodybuilders and gym-goers to help fill any nutritional gaps left in their diet.

Check out our individual review for Performance Lab NutriGenesis.

Importance of Sleep

While you may not think that it is important, sleep is absolutely crucial for recovery and making progress. While you sleep, your body generates great amounts of human growth hormone and testosterone, which are both necessary muscle building hormones.

Wrap Up

recovery

Overall, sure the workouts and stuff are fun, but when it comes to really growing and making progress, recovery is one of the most important aspects. However, recovery is not just going home and laying on the couch, there are specific protocols that you should be following, just like with training. Supplements, diet, and sleep are all crucial aspects of this.

What is your recovery protocol like?

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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

What is the Natural Olympia?

By
Terry Ramos
-
best natural bodybuilders

Everything you need to know about the Natural Olympia and biggest event in natural bodybuilding.

The topic of steroids in bodybuilding remain hotly debated, sparking ongoing discussions about whether certain bodybuilders use enhancers or rely solely on their natural ability to build muscle mass and craft their physique. Performance-enhancing substances have made their way into the careers of both novice and seasoned bodybuilders, and it’s prominent in the IFBB Pro League. Take a look at the Mr. Olympia competitors, no matter what Olympia division, there are more than likely steroids involved in the building of those physiques. (1). This is why events like the Natural Olympia have gained prominence. In this post we’ll provide a comprehensive exploration of the Natural Olympia’s history.

Disclaimer: Generation Iron does not condone, nor have any opinions for or against the usage of steroids or performance enhancing drugs.

Table of Contents

  • What is the Natural Olympia
  • Difference Between Natural Olympia and Mr. Olympia
  • Anti-Doping Measures
  • Natural Olympia Professional Divisions
  • Natural Olympia Wrap Up

What is the Natural Olympia?

The Natural Olympia is held by the INBA/PNBA, and this bodybuilding contest takes the testing of contestants seriously. Generation Iron has extensively covered the Natural Olympia and has worked closely with the owner, Denny Kakos on Generation Iron Natty 4 Life, a documentary featuring Mike O’Hearn on Natural Bodybuilding.  The promoters strongly prohibits the use of steroids and other drugs that enhance performance. Organizers have also confirmed that the overall mission of the INBA/PNBA is to turn bodybuilding into a widely accepted Olympic sport.

While this competition is now global and has been held for over 40 years, it still has some way to go before it becomes mainstream — although it has been steadily growing. There are also similarities and differences between it and the actual IFBB Mr. Olympia.

Here is a look at the Natural Olympia history, its characteristics, and some of its contestants over the years.

History of the Natural Olympia

INBA PNBA Natural Olympia

The Natural Olympia’s history has roots dating back to 1977. This was the year when Denny Kakos opened a spa, and to attract membership, he started holding bodybuilding competitions in his gym. 1977 was also when the bodybuilding movie Pumping Iron with Arnold Schwarzenegger kicked up more interest in the sport as a whole.

Humble Beginnings

The Natural Olympia started as a series of competitions in the gym of Denny Kakos. This eventually led to the California Natural Bodybuilding Championship. It was a huge success that Kakos got an “Innovation in Natural Bodybuilding” plaque from the NPC.

In that first competition, about 135 natural athletes showed up. This showed the popularity of bodybuilding in general at the time. It also stamped Denny Kakos as a great bodybuilding competition promoter.

Creation of a Professional League

The Natural Olympia wasn’t a thing until there was a professional league for natural bodybuilding. Kakos wanted more after successfully pushing and hosting the California Natural Bodybuilding Championship. So he pushed for an NPC Natural National Qualifier, and sadly this time, the NPC paid him no attention.

This led to searching for an association promoting quality natural competitions and awards. That association became the Amateur Bodybuilding Association (ABA), with Denny Kakos, Pete Samra, and Wally Boyko as founding members. The goal of this association was to serve natural athletes.

The ABA also focuses on avoiding discrimination against people. As a result, they came up with the very first bodybuilding classes for the physically challenged. This organization also keeps membership and contest registration fees affordable for athletes. 

Then in 1990, Denny Kakos founded the Professional Natural Bodybuilding Association (PNBA). This was to promote professional-level competitions for natural bodybuilders. The establishment of the PNBA meant that natural bodybuilders could turn Pro and compete for prizes.  

After resounding success and growth, Denny Kakos expanded the PNBA by founding the International Natural Bodybuilding Association. The goal of this organization was to allow countries from all over the world to compete alongside unifying and standardizing the conditions of the sport. New Zealand is the first official country to join, and the PNBA and INBA promote shows in over 50 countries to this day. 

The First Natural Olympia Show

The first Natural Olympia was held in Corinth, Greece 1998, with John Hansen becoming the first-ever Natural Olympia champ. This was a nod to the overall goal of making the competition an Olympic sport. (Remember that the Olympics have a history that dates back to ancient Greece.)

Difference Between Natural Olympia and Mr. Olympia

2022 Olympia Hadi Choopan
Hadi Choopan, Mr. Olympia

The Natural Olympia offers categories like the Men’s Open, Bikini, and Classic Physique, just like IFBB’s Mr Olympia. However, there are many big differences between both. For starters, the Natural Olympia isn’t as popular as the IFBB Mr. Olympia, and consequently, the prize money is smaller. For example, the 2022 Mr. Olympia champ Hadi Choopan brought in a whopping $400,000 in prize money, and the same with 2023 Mr. Olympia Derek Lunsford, while the Natural Olympia winners don’t usually exceed $10,000. Of course, Natural Olympia bans all forms of doping as well. 

Natural Bodybuilding Divisions

As we’ve already mentioned, the main difference in divisions is that the Natural Olympia introduced division for physically challenged people. This division is split into seating and standing categories. The Natural Olympia also has other miscellaneous categories like the Men’s and Women’s Ink/Tattoo and the Evening Gown division.

Anti-Doping Measures 

Natural Olympia

Another major difference between Natural Olympia and Mr. Olympia is the stringent testing protocol. All athletes undergo a drug test that aligns with World Anti-Doping Agency (WADA) standards. WADA prohibits using anabolic agents, hormone modulators, and more (2).

While Mr. Olympia doesn’t necessarily condone the use of steroids, there are no strict protocols against it — it didn’t adopt the World Anti-Doping Code until 2003. Even with this, testing and protocols are shrouded in secrecy. Many popular bodybuilders like Dorian Yates and Ronnie Coleman admit to using performance-enhancing substances at some point in their careers, and it’s pretty rampant in the sport nowadays, with substances like insulin and human growth hormone making their way into the scene. 

Generally, testing for Mr. Olympia seems random and is not conducted during the contest. In direct contrast, Natural Olympia not only conducts tests randomly, but they also do blood or urine tests on site. Those who fail this test get suspensions or a lifetime ban and end up on the Hall of Shame.

Natural Olympia Professional Divisions

Natural Olympia’s history of the pro division has competitors from over 60 countries. The primary winner of this show is the Men’s Bodybuilding Open division. Below are the categories for male and female athletes.

Natural Olympia Male Categories 

Natural Olympia Female Categories

  • Bodybuilding Open
  • Bodybuilding Masters 40-49
  • Physique Open
  • Physique Masters 40+
  • Figure Open
  • Figure Masters 40+
  • Bikini Divas Open
  • Bikini Divas Masters 40+
  • Sport Model Open
  • Angels Open
  • Fitness Open

Past Men’s Open Winners 

Here’s a list of all the past Natural Olympia (Men’s Open) winners.

Natural Olympia Wrap Up

Overall, the Natural Olympia is a way for bodybuilders to do what they love, without the pressure of using performance enhancing drugs to do so. It is no secret that PEDs are prominent in leagues like the IFBB and NPC, but that lifestyle is not for everyone. So, the natural route is the way they go.

What do you think of the Natural Olympia?

Follow us on Instagram, Facebook, and Twitter to keep up with the latest news on bodybuilding! 

References 

  1. Macho, J., Mudrak, J., & Slepicka, P. (2021). Enhancing the Self: Amateur Bodybuilders Making Sense of Experiences With Appearance and Performance-Enhancing Drugs. Frontiers in psychology, 12, 648467. https://doi.org/10.3389/fpsyg.2021.648467 
  2. The World Anti Doping Agency. (2022, October) The Prohibited List. https://www.wada-ama.org/en/prohibited-list

Samson Dauda Shares Insane Physique Update During Arnold Classic Prep

By
Greg Patuto
-
Samson Dauda is preparing to defend his title at the Arnold Classic and shared a massive physique update.
Samson Dauda Instagram

Samson Dauda is looking massive during his prep for the 2024 Arnold Classic.

Samson Dauda is preparing to defend his title during the 2024 Arnold Classic. He has been open about his steps of this prep, including meal plans and physique updates. Recently, he shared a massive update to Instagram, showing off his progress to this point.

Dauda has been one of the heaviest competitors over the last year and it has worked for him. In June, Dauda appeared as a guest poser during the 2023 USA Fit Games. During this appearance, he shared that he was weighing 327 pounds.

While on stage, Dauda showed off a massive and conditioned physique that continues to improve since his victory in Columbus. Dauda defeated Nick Walker for the Arnold Classic title back in March. This put him on the radar for the Mr. Olympia title in 2023 and he ended up finishing third, behind Derek Lunsford and Hadi Choopan.

Dauda is already qualified for the 2024 Olympia but vowed to defend his title in Columbus first. The competition is just under two months away and the bodybuilder continues to show off his progress.

Samson Dauda poses with belt after his victory during the Romania Muscle Fest Pro on Sunday.
@moriauphoto Instagram

Samson Dauda Shares Lates Physique Update

Samson Dauda shared a posing video and followed it up with an update showing off both sides of his physique. It is clear that he has been working to improve from his performance during the Olympia.

“Just another day in the office 🔥”

 

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A post shared by Samson Dauda (@samson__dauda)

Samson Dauda has emerged as one of the top competitors in Men’s Open. Each year, there are newcomers and rising stars that emerge and Dauda led the way in 2023. Now, he has his sights set on the 2024 Olympia title. Before that can happen, he has work to do on the Arnold Classic stage.

Dauda shocked the bodybuilding world with his appearance in 2023 and was able to defeat Walker for one of the biggest titles in the sport. Now, he will be tested once again against an elite field. The only difference is, Dauda is the man to beat. From his recent updates, it seems as though he is aware and wants to enter in the best shape possible.

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

Should Experts Be The Only Individuals Allowed To Discuss Their Field?

By
Rick Collins
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underhand row

Rick Collins Asks, Should misinformation on health and Testosterone be censored? Any and all health information is available within seconds.

In today’s world, there is information regarding anything and everything at the push of a button. Whether it is current events, news, international, or anything else, all a consumer has to do is search what they are looking for and multiple resources will appear. While convenience might be helpful at times, could this cause issues due to misinformation?

Never in history have we had so much information at our fingertips. In an instant, social media platforms can teach us how to unclog a drain, make the perfect Martini, or do a Zottman curl. But not all the information is accurate. There’s fake news, false facts, and conspiracy theories. Some believe that “bad science” must be censored to protect pubic health.

Different social media platforms have taken action regarding some content but at the moment, it seems impossible to target all “misinformation.” But how can this be fixed?

This brings up the question, should experts be the only individuals allowed to discuss their field? Physicians and medical information, lawyers about the law, etc. This would seemingly eliminate valuable voices outside of the fields.

We shouldn’t restrict content to a single orthodoxy. For example, if we only allowed Registered Dietitians to speak about sports nutrition, we’d be limited to posts warning against eating high protein diets or taking dietary supplements.

Testosterone: Beneficial or Harmful?

Testosterone is a hormone produced by the body that affects a man’s physical appearance and sexual development. Testosterone aids in sperm production and sex drive, muscle growth, and bone development. While testosterone-boosting supplements can be great aids for those suffering from low T levels, knowing how to boost test levels naturally will provide healthier ways to get you back on track.

An Instagram post was shared by Dan Buettner about the topic of testosterone and its public perception.

Buettner, a New York Times bestselling author and founder of ‘Blue Zones,’ speaks at length about human longevity. In a recent post on social media, Buettner highlighted testosterone and why he believes it is dangerous.

“There’s clinical proof that shows your life expectancy drops. It’s a little bit like putting a Maserati engine in a Model T. You know, even though that Model T will go faster the wheels are going to fall off in a hurry. We age and our hormones decrease commensurately for a reason and just by amping our bodies up with more hormones when your bones are brittle and your skin isn’t as resilient and you have fewer muscles and your arteries are often hardened you set yourself up for a catastrophic failure.”

 

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A post shared by Dan Buettner (@danbuettner)

This is an example used to discuss the topic of information that goes against decades of research and personal experiences of patients.

“He may be an exert in certain aspects of human longevity but his opinion on testosterone is inconsistent with almost 50 years of clinical data and the experience of thousands Of physicians and millions of patients.”

This ties into the topic of censorship in a big way. If you disagree with Buettner, should you fight for his words to be censored? Challenging his points and engaging in dialogue is more effective. It also gives viewers the chance to see both sides and made an educated decision.

Rebuttal and debate, not censorship, is the answer in a free society and sometimes, today’s supposed health “misinformation” turns out to be tomorrow’s truth.

There have been many posts and accounts that have been either blocked or taken down on social media due to content that is judged as harmful. Human beings have the ability to censor themselves privately to certain information or take in as much as they want.

The third option is to educate themselves in many ways and this comes from reading discussions from professionals.

And that’s my takeaway. Rebuttal and debate, not censorship, is the best answer in a free society,” Collins said. “This applies to many general health topics, and to bodybuilding and fitness.

The way to counter the abundance of social media misinformation about anabolic steroids, testosterone replacement therapy, and dietary supplements is by continuing to distribute truthful, accurate information on these subjects.

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

This Is How 7-Foot-3 WWE Superstar Omos Does Leg Day

By
Greg Patuto
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Omos shared a leg day fit for a 7-foot-3 superstar.
Omos Instagram

The “Nigerian Giant” Omos showed off how a 7-foot-3 superstar trains legs.

The WWE has some of the best athletes in the world and that includes some that are larger than life. Omos stands at 7-foot-3 and impresses on a nightly basis due to his incredible size and athleticism. Recently, the “Nigerian Giant” shared a massive leg day and discussed his training.

Omos has accomplished a great deal in the WWE ring to this point but he has not even scratched the surface of his potential. He teamed up with AJ Styles at WrestleMania 37 and won the Raw Tag Team Championships by defeating The New Day. Omos eventually went off on his own and has battled the likes of Brock Lesnar and Seth Rollins.

The “Nigerian Giant” focuses on his physique and looking as good as possible in the ring when training. In this post, we explore a variety of leg exercises from the former basketball player, Omos and share that he does not intend to focus on losing weight in the WWE. Ultimately, Omos’s goal is to remain as muscular as possible.

“In basketball, I always had to cut weight. And for what I do now, I also have to look jacked and look good for what I need to do in the ring.”

 

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A post shared by WWE (@wwe)

Omos Shares Gigantic Leg Workout

Omos spreads out his body parts each day over the course of the day in the gym. This includes his lower body, which has to remain strong for all of the stunts he has to perform in the ring. Omos shared a leg day with MH recently.

Warmup

  • Couch Stretch – 30-60 seconds per leg
  • Ankle & Hamstring Stretch – 5 times per side
  • Hip Airplane – 10 per side

Strength 

 

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A post shared by WWE (@wwe)

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

Victor Martinez’s Biggest Regret From His Bodybuilding Career | GI Podcast

By
Derek Dufour
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Victor Martinez reveals his biggest bodybuilding regret looking back at his career

The Generation Iron Podcast, hosted by Victor Martinez, Ehsan Farahi, Edwin Mejia Jr., and Vlad Yudin, recently delved into the crucial role of discipline and mindset in achieving success in the bodybuilding industry. Where does mental fortitude rank among other key elements to succeed in bodybuilding? Victor Martinez also takes a look back and details the single biggest regret he has about his bodybuilding career.

Cristiano Renaldo, Joseph Baena, and Arnold Schwarzenegger all take the center stage of topics for this week’s podcast. Victor Martinez discusses the latest physique updates shared by Cristiano Renaldo – which begged the question as to whether or not he would have the makings of a talented bodybuilder.

Victor also reacts to the criticism online to Joseph Baena’s announcement of an online training program. Is Baena starting to get called out for being a nepo baby?

Speaking Baena’s father, Arnold Schwarzenegger recently shared a new batch of tips on how to extend your lifespan and the number one suggestion may be a surprise – as it seemingly has nothing to do with training or dieting whatsoever.

Let’s dive into these topics and more from the latest Generation Iron Podcast:

 

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A post shared by Victor Martinez (@dominicandominator)

Victor Martinez’s Biggest Regrets In Bodybuilding

Victor Martinez took a reflective turn this week when he opened up about his regrets in his bodybuilding career and lifestyle choices. Without naming names, Martinez states that he spent far too long at the gym with the wrong people. This includes coaches who provided bad advice or friends who hindered his progress with unhealthy temptations.

Victor stresses that the people you surround yourself with sets the limits and expectations you put on yourself. He realized too late in life that much of the effort he was putting into his time with training partners or gym-mates where not reciprocated when he needed it. More importantly, he realized that he was taking bodybuilding advice from the wrong people. He wishes that he was more aware of the right people to follow, the right people to work with, and where he put his energy as a bodybuilder.

Victor Martinez emphasized the importance of being discerning about the people one surrounds oneself with, cutting out those who hold you back from greatness.

“I wasted a lot of my time with a lot of useless people and bodybuilders that did not deserve a friggin’ fraction or even the friggin’ spit that builds up in the side of your mouth when you’re talking. They don’t deserve anything and you have to be keen in noticing those people. You have to be keen on who they are. The bad coaches… the bad friends… and worst of all any person, family, friend, or anybody that makes you feel bad about anything you choose to do that doesn’t include them.”

– Victor Martinez

RELATED: Why You Need A Training Partner Today

Arnold Schwarzenegger’s Unconventional Health Tips

Speaking of relationships, the podcast also covered Arnold Schwarzenegger’s tips for living a healthier and longer life, which surprisingly included the importance of meaningful friendships and relationships. Schwarzenegger claims that loneliness is a major factor towards declining health – and one of the smartest things you can do is to foster powerful relationships with friends, lovers, and family to extend your life.

The hosts, including Victor Martinez, agreed with this perspective, emphasizing the crucial role of emotional support, especially in a sport like bodybuilding that often demands isolation and routine. Martinez remembers his prime years of competitive bodybuilding and the isolation it can bring upon a competitor.

Bodybuilding is a lifestyle, and one that many people may not understand when taken to a professional level. Having the right friends, partner, and family who can support you during the hardest moments of bodybuilding can go a long way towards mental wellbeing.

Beyond bodybuilding, Victor Martinez also stresses the importance of a healthy social life considering how much mental health has become an issue in this country and around the world. There’s no doubt about it. Relationships in life provide the mental wellness that directly affects your immune system and habits towards a healthier lifestyle.

RELATED: Arnold Schwarzenegger Talks On Living To 100 Years Old

Mental Toughness: The Driving Force in Bodybuilding

Victor Martinez also emphasized the paramount importance of mental toughness in the pursuit of success as a professional bodybuilder. According to Martinez, it’s not just about the training and diet – the real differentiator between a novice and a champion lies in dedication, unwavering mental fortitude, and consistent long-term commitment.

Martinez shared his perspective on the question of the day, asserting that individuals with a military background often possess the right mental fortitude to succeed in bodybuilding. The essence of bodybuilding, as Martinez explained, is pushing past limits, maintaining consistency, and doing so over an extended period – years of relentless dedication.

 

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A post shared by Cristiano Ronaldo (@cristiano)

Cristiano Ronaldo’s Physique: A Controversial Critique

The hosts also touched upon the recent backlash faced by soccer sensation Cristiano Ronaldo after he shared a photo showcasing his shredded legs. Generation Iron reported on the post and noticed that there was heavy criticism from followers on social media.

Victor Martinez defended Ronaldo’s physique, describing it as fantastic and highlighting the athlete’s exceptional talent. Unfortunately, the loudest voices online are often the ones of criticism or hatred. Regardless of whether or not the statements ring true.

This sparked Vlad Yudin to ask Victor Martinez – could Cristiano Renaldo be a successful bodybuilder if he competed? Martinez and Ehsan both believe he wouldn’t be able to compete in the top competitors of today. However, Ehsan does believe that he could have been a successful bodybuilder when Renaldo was ten years younger.

That being said, Cristiano Renaldo would still be likely able to stand out in more local bodybuilding shows. He’s certainly not someone with a physique that would be laughed off stage.

 

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A post shared by Joseph Baena (@joebaena)

Joseph Baena’s Training Program: A Celebrity’s Privilege?

Turning to another hot topic, the hosts discussed Joseph Baena, son of Arnold Schwarzenegger, and the criticism he faced for launching his personal training program. Martinez pointed out the unfair critique, suggesting that Baena’s access to one of the greatest bodybuilders in history, his father, is an advantage.

Despite having a famous father, Baena demonstrated a noteworthy physique transformation, leading Martinez to question why he shouldn’t share his knowledge through a training program.

While it may be popular to call out “Nepo Babies” for the advantage and privilage they receive from their parents… In the case of Joseph Baena, that privalge does provide him direct insight into one of the greatest bodybuilders in the history of the sport. Victor Martinez wonders why it would be wrong with Baena using that knowledge and then teachings others to pass along the Schwarzenegger legacy?

RELATED: Mike O’Hearn and Joseph Baena Team Up to Tackle an Insane Shoulder Workout

Wrap Up

The Generation Iron Podcast, through the insights of Victor Martinez and the rest of the hosts, provides a deep dive into the intricate world of professional bodybuilding. From mental toughness and physique critiques to the influence of celebrity privilege and unconventional health tips, this episode encapsulates the multifaceted nature of the sport and the lessons it imparts beyond the gym. Aspiring bodybuilders and fitness enthusiasts can glean valuable insights from the experiences and perspectives shared by the seasoned hosts of the podcast.

You can watch the full episode above. And don’t forget to check back every week for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

Hadi Choopan Hits Back Workout & Posing Session With Phil Heath

By
Greg Patuto
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Hadi Choopan YouTube

Two Olympia champions, Hadi Choopan and Phil Heath joined forces for a Back workout and Posing session.

The Persian Wolf, Hadi Choopan is hard at work preparing for the 2024 Olympia in hopes of regaining his title. Choopan was victorious after many years during the 2022 Olympia and considered the favorite once again back in November 2023. As the competition went on, it was clear that it was going to be a battle between Choopan and Derek Lunsford. Once the final came around, the judges opted for Lunsford as the 2023 Mr. Olympia champion.

Choopan continues to work toward his goal of regaining his title and recently joined Heath, who knows many things about winning on the biggest stage in bodybuilding. Phil Heath totaled seven Olympia titles over the course of his career. Just like the Ronnie Coleman and Jay Cutler rivalry, Phil Heath had an intense rivalry with Kai Greene. In 2020, he stepped on stage for the what seems to be the final time, but has been active in the gym ever since. During the 2020 show, Heath finished third and fans have been waiting for his return ever since.

As the training continued, Hadi Choopan joined seven-time Mr. Olympia Phil Heath for a back workout and posing session to get some tips from one of the best of all-time. In this post, we explore a variety of back exercises and poses from the two former Mr. Olympia champions themselves, Hadi Choopan and Phil Heath. 

2023 Olympia
Hadi Choopan Instagram

The Back Workout

The two Olympians indulge in quite the back workout, so let’s take a look at some of the exercises that were completed.

Plate Loaded Lat Pulldown

This is an exercise that can really give a good stretch and squeeze on the lats. The starting position has the lifter place their hands on two handles, like the wide grip lat pulldown. Hadi and Phil get a couple sets in on here, staying a higher rep range and really contracting the muscles.

Plate Loaded High to Low Row

This machine is like the plate loaded lat pulldown, but with a slightly different path. The lifter grips the handles almost like an underhand grip lat pulldown. The path of the exercise goes from up top and in front of them, to down low, where the elbow is tucked into the hip area, making it a row. It can help build thickness and width of the lats.

Plate Loaded Bent Over Row

Now, this is not a barbell row, nor is it a t-bar, it is a plate loaded machine that has the lifter bent over, and rowing towards their abdomen. The grip that Hadi and Phil use is similar to that of the old school t-bar row that you would see Arnold Schwarzenegger doing from the floor.

Single Arm Dumbbell Row

A classic exercise great for building up that back thickness is the dumbbell row, and that is what Hadi and Phil move to next in their back workout.

Plate Loaded Chest Supporteed Row

If you have one of these in your gym, use it on your next back day. This is a great rowing machine to really help build the thickness of the back, as it eliminates the need for balance and stability, and allows for a great squeeze. Hadi and Phil added it to their back day, and hit some massive weight for a few sets and reps.

RDLs

The RDL is an exercise that you may not expect to see in a standard back day routine, but can actually be quite beneficial for building up the posterior chain. That being said, Hadi and Phil crush some RDLs.

Reverse Pec Flye

To finish off their back day, Hadi and Phil move over to the reverse pec flye to hit some rear delts. While you could do these on shoulder day, the rear delts are part of the back, so why not hit them on back day?

Hadi Choopan Poses With Phil Heath

Hadi Choopan hit some poses with Phil Heath, showing off his recent progress and shared the video to social media.

Choopan is known for his insane conditioning on stage. He’s already set on sculpting his physique for the upcoming 2024 Mr. Olympia, a title he is determined to claim. Notably, Choopan has already secured qualification by winning the championship in 2022 and maintaining a top-three placement last year.

As for Phil Heath, he has continued to train hard in the gym and has kept the idea open about a potential return. He did not take the stage in 2023 but this does not mean that it is off the table for 2024. Heath has provided many updates showing off his progress to this point.

The 2024 Olympia is still months away but competitors have started to prepare for the competition, earning qualification. Choopan has already completed this step by finishing as the runner-up in November and can fully focus on sculpting his physique.

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

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