LATEST IFBB RESULTS
November 2022
Top 3 Contenders For This Years Mr. Olympia - 2022!
Top 3 contebndrs for the 2022 Mr. Olympia are all very capable of winning the title. With two competitors who have already captured the title (Mamdouh "Big Ramy" Elssbiay - current Mr. Olympia 2021 & Brandon Curry - 2nd place finisher last year & Mr Olympia 2019) and one looking to make up for an supar showing the year before that kept hime out of winners circle a year ago (Hadi Choopan). If not one of the main three it could be someone from the wings swooping in to claim the prize. Nicholas Walker who finished fifth the year before or one of the dark horses like Jacked, Krizzo or 212 Champ Derek Lunsford competeing the Open Class for the first time. Shuld be a good show just from the line up. If everyone showes up ready for war, this can be a GREAT show!!!
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!
“The back, by far, is the most impressive muscular structure of the body when developed to its fullest potential!!!
DL.”
This is a back routine designed to build a big back targeting all areas of the back musculature. This routine was designed by the legendary Bertil Fox. Bertil wasn't known for his back as much as he was for his chest, arms shoulders, calves, ah just the rest of his body. His back was his most glaring weakness for a man very densely muscle every where else. Here is his routine as explained by him.
“My back was probably my most difficult body part to develop and it take a particularly well-thought out routine to eventually bring my back up to the rest of my physique.”
Bertil Fox, Flex January 1992
First 2 exercises focused on the width of the back which for him was a very difficult thing to develope. Because of the power of his biceps he would start front chins to warmup and work his lats before moving into behind the neck chins to have a more direct focust on widening and stretching his lats.
Next 2 exercises were for the middle back thickness, were Dumbbell Rows and T-Bar Rows. To complete his back routine he would preform seated cable rows which worked the overall back, both width and thickeness when done correctly with little to NO excessive momentum.
Each exercise where done in a pyramid fashion starting with a lighter weight s and working up to heavier poundages. Fox even by todays standars prefomed mant sets as each exercise saw 5 set per giving a total of about 25+ sets per workout.
The routine though lengthy for the beginer was perfect for the pro who did bring up his back quite substantially to help balance his physique from top to bottom.
Bertil's Big Back Attack! |
||
---|---|---|
Exercise | Sets | Reps |
Front Chins* | 5-6 | 10-12 |
Chins behind Neck* | 5-6 | 10-12 |
T-Bar Rows | 5-6 | 8-10 |
One Arm DB Rows | 5-6 | 8-10 |
Seated Low-Pulley Rows | 4-5 | 8-10 |
*Some sets of chins preformed weighted |
Its November 2022 and we got about 5 weeks until Olympia 2022. The show is gonna be back in Las Vegas this year. Is that a good thing, don't know but we will wait and see. The line up is rally good though with allot of new face coming to the show. Gonna be very interesting seeing how some of the new crops matches up with the old guard. Very interested to see where CHINEDU “ANDREW” OBIEKEA places. This guy has the most potential of anyone in the show - PERIOD! Also very interested to see 212 Olympia Champ Lunsford in the open line-up! Like I said this is gonna be a great show if everyone shows up ready to battle.
Been looking at the supplement market over the past 12 months and I got one word for it "SHITTY"! Every company just copingg the next guy & pricing a nickle or dime cheaper. Look at the Pre-Workout supplements you have out ton the market, most of which isn't worth the price your paying. Saw a kid the other day about early 20 something. He was dry scooping his pre-workout one of the worst things you can do with any supplement but exspecially with pre-workouts. Any who, it took about 15 or so minutes before it took effect and you could watch as he and his workout partner who preformed the same ritual vibrate themselve from set to set just going through the motions. there was zero concentration on any set - ANY! This lasted for about 50 minutes as they worked - Chest, shoulder and Triceps just vibrating themselves right out the front door.
Now don't get me wrong i am not picking on these 2 young guys I am targeting the supplement industry for their BS advertising of over stimulant junk as some how being worth taking before your workouts. Ever wander why you have so many bathroom breaks when your jacked up on your pre-workout, ask you supplement company. Wonder why your focus is not quite as good as it usually is, and why that pump you where supposed to get is basically in your chest and not in your working muscles - DUDE YOUR OVER STIMULATED! Any pre-workout out on the market that is supposed to be fro bodybuilding purposes with over 200mg of stimulant is complete bullshit! If your pre-workout doesn't contain the essential 9 aminos in a good amount say 5+ grams is complete bullshit! I can go on and on about things like Beta-Alanine, L-Carntine, CLA, L-Theanine, & Betaine Anhydrous! It just piss me off when I see cheap junk being sold as something if most definitely is not!!!!!
See YOU guys after the Olympia - If your in Vegas Enjoy the shows & Weekend!!!!
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
RAW Protein is possibly some of the best protein powder on the market today. The only problem I have with protein powders is that they be used as EXTRA protein. This is extra protein, in that regard it is some damn good protein. Digest very easy and the taste are very good. I am old school and stick with Vanilla & Chocolate - both very tasty. Caramel Macchiato is really good when mixed with your morning coffee! Definitely a TOOLBOX addition! Recommendation: 8.0 / 10.0
Check it Out!Alpha Lion Super Human Extreme is just one crazy ass energy concoction. This is energy pure and simple. We tested the hell out of the this powder with over 6 testers at one time. No jittery downside and no drastic drop off in energy levels. Don't take it after 6PM unless you work the late shift. A excellent toolbox addition thats not to expensive for the intermediate/advanced bodybuilder! Recommendation: 8.5 / 10.0
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