December 2022
LATEST IFBB RESULTS
December 2022
2022 IFBB Olympia Weekend
Las Vegas Nevada, USA
Bodybuilding & Fitness
Dec. 15 - 18, 2022
Hadi Choopan The Wolf of bodybuilding came in harder and bigger than last year with barely a lost of sharpness and scored a COMPLETE victory in capturing his first Mr. Olympia title. In second place was last years 212 champ Derek Lunsford how packed on an additional 20 plus pounds. Rounding in third was a thicker and improved Nick Walker. Full Report
Andrea Shaw Andrea Shaw won her second straight Ms. Olympia title on well deserved straight 1's and look very good in doing so, her size, shape and fullness can't be matched right now. In 2nd place was the most condition athlete in the contest, Angela Yeo. Complete the top 3 in 3rd place was the consummate pro Helle Trevino. Full Report
Shaun Clarida was the #1 condition and spot on bodybuilder of THE ENTIRE WEEKEND. He hit his peak so perfect that the judges had zero, deliberation as to won this contest. That is NOT a knock on the other contestants, he was just spot on - PERIOD! In 2nd & 3rd respectively were Angel Calderon and Kamal El Gargni. Full Report
Question: I have been workoing out for about 4 years now and i am still having trouble putting mass on my frontal thighs, can you HELP!
Dennis, San Diego
Answer: Yeah Dennis we can help you add some mass to your frontal quads. I have looked over your routine and it a very good one but it is not a quadriceps routine, it a leg routine. This is the problem with allot of bodybuilder today as allot of you think building your legs is the same as building your quads - IT IS NOT! You routine should focus on quad stretch and contraction. 4 exercises focus on the quads directly & indirectly - Front Squats, Hack Squats, Sissy Squats and Leg Extension. All 3 of these exercises hit your quads very hard. Front squats which force you to squat in a more upright position also put allot more focus on your quads over hamstrings, hips and inner/outer thighs. Try incorporating 2 of these movements into your training as your primary or secondary exercises. Below is an example routine!
* Defines pyramid your weights - increasing weight each set as the reps decrease.
The workout is designed to focus on the frontal thighs and hamstrings. It does the job very, very well when followed to the T! Remember one thing - HARD WORK PAYS OFF WAY MORE OFTEN THEN SHORTCUTS!! DO THE WORK!!
Baked White Fish
Baked White Fish is a staple of the bodybuilding diet. Here is a recipe that is easy to follow that delivers a very tasty piece of fish that is both spicy and full of flavor.
Ingredients:
Directions
Serves 4 or 2 depending on meal plan! Bon Appetit!
Blasting Quads for Maximum Gains!
Here are 2 very different leg workouts that each has a specific purpose. That purpose is to grow your quads. I didn't say your legs because that means the overall leg, which means front, back, side and inner thighs. What your gonna focus on with these workouts are quads, the meat that hangs off the front of your thighs. The goal is to build thick deeply muscled quadriceps. So lets get cracking you lazy ass hats!
| Exercise/ Routine #1 | # of Sets | # of Reps |
| Squats | 8-10 sets | 5-35 reps |
| Hack Squats | 5-8 sets | 10-15 reps |
| Leg Curls | 6-8 sets | 10-15 reps |
Do the whole workout don't skimp out on any of the sets or reps. Do 35 reps with say 225 and finish with 550 Lbs. for 5. Then go straight into Hacks with the same attitude. This and the other workouts are about ATTITUDE. If you ain't got it don't try it!
| Exercise/ Routine #2 | # of Sets | # of Reps |
| Leg Extensions | 3-4 sets | 15-20 reps |
| Barbell Lunges | 3-4 sets | 10-15 reps |
| Leg Press | 3-4 sets | 6-12 reps |
| Squats | 3-4 sets | 6-25 reps |
There you have it, nothing magical just a plan to get you what you want. The problem now is do you have what it takes to achieve what they can bring you. Most think they do but very few will actually follow each workout to the letter with maximum effort and weight on each and every set. These are Old School Gems that produce the goods do you have what it takes? Be honest, DO YOU?
The Mr. Olympia has come and gone and we have a new champion in Hadi Choopan. We said it before that we could not figure out if the powers that be were serious in implementing their new standards or not but they have proved us wrong and did so. Got an email the other day saying that this gives Derek Lunsford the upper hand next year to become Mr. Olympia. We don't think so, because this guy still has allot of little short comings to fix before this November. The biggest is he is not as wide as the champ. His quads though they have size they are not as full as they have to be to take the throne. His lats are very stong point along with arms, hamstrings and calves need work. Could he become Mr. Olympia yeah because bodybuilding is about the illusion perfection. None of these guys are perfect but all of trhem try to present their physiques to highlight strong point and minimize weakness. The big challenge this coming year we believe are gonna come from to tall guys Andrew Jacked & Samson Dauda. We will get a quick preview at this years Arnold Classic in March!
Got a few emails asking if we would recommend a good pre-workout product, and meal replacement supplement for those who don't have time to do exhaustive shopping around because as one email put it “I have a job and don't have the time”. Okay we will give three in each category that are economical and get the job done.
PreWorkout: Protein Supplement:
Question: Do olympic lifts build muscle mass?
Terry - Albuquerque
Answer: The short answer t this question is - NO! Olympic lifting doesn't build muscle mass is in muscle hypertrophy like other forms of weight lifting. Olympic lifting is form of lifting weights that is more of kinetic motion than that of strength & power. When you snatch and clean a weight you move your body allot more than you move the weights. This the very reason why it takes usually over 10 years of Olympic lifting for your best to shine through. Where Olympic lifters gain their muscular size from is all the axillary exercises that they perform to help in the lifts themselves.
When you see that Olympic lifter on your TV set just remember that he has done thousand of front squats to help him stead his body for heavy snatches and clean. Thousand of shrugs, high pulls, rows and rack pulls to build the back strength to steady his spine when catching the large amounts of weight landing on his shoulders. Oh yeah did we forget to mention that do arm and forearm work to make sure they cover their asses for weak links.
NO, the 2 Olympic lifts don't build muscle mass, but everything else in their training seems to add a little muscle here and there!
Question: Can a light bone individual develop a championship physique?
Bradly J - NYC
Answer: Definitely - What you may find hard to do is to develop the kind of hulking mass associated with some of todays superstars of bodybuilding. Developing a championship physique is definitely possible.
Being a small boned individual concentrate on developing the fullness in your muscles bellies and forget the mega poundages and max sets. Your reps should never go below 8 and should never go beyond 12 (except in leg training). This rep range is ideal for the ectomorph, as it stimulate the muscle to its fullest and allows you to use weight that will tax you to the max without injury.
Secondly, remember Frank Zane wasn't a large individual and he attained bodybuilding greatest prize by training just as I have outlined here. Concentration on muscle fullness and separation, with size coming as a result of effort and consistency. Good luck Bradly.
If you have any bodybuilding training or nutrition questions feel free to drop us a line at - bodybuilding@musclesports.net
Harambe Blood - This is not a light weight pre-workout, this bitch packs a wallop! It contains the correct amount of L-Citrulline, Beta-Alanine, Caffeine, and L-Tyrosine to kick you ass into another gear. We had 7 people test this product for 30 days, some took the product dose and had to cut it in half because they couldn't sleep at night after 8 hours and a workout between bedtime. This shit is strong!!! Recommendation: 7.5 / 10.0
Check it Out!
Kaged Muscle IN-KAGED - One of the best intra workout drinks we have tested in the past 5 years. Each time we bring this up for testing everybody want to get on the list because the stuff is very good at keeping you hydrated without bloating as it releases out of your gut quickly. With a touch of caffeine from green teat this will hit you just right during a hard training session or just a afternoon pick me up during a busy day! Only 20 servings a tub was our 1 complaint. Recommendation: 7.0 / 10.0
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Jacked Factory EAA Surge Unlike the previous Intra workout drink this one is completely geared toward the bodybuilder or strength athlete. We use 3 tester for this product and all of them loved it when they were training. All were very high on the fact it provided them extended energy from their pre-workouts and made the heaviest sets easier than normal with plenty of energy to finish the heaviest workouts. A great toolbox addition for the Bodybuilder or Strength Athlete. Recommendation: 8.2 / 10.0
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