LATEST IFBB RESULTS
October 2022
2022 IFBB Texas Pro
Irving Texas, USA
Mens Open Bodybuilding
August 11-13
CHINEDU “ANDREW” OBIEKEA came out smoking in his first contest of his professional career with a convincing win over some pretty established pros. He was crisp and had the most size and separations of all those in the contest. Garnering straight first in your first competition has not been done since Flex Wheeler in 1993! Full Report
2022 New York Pro
Teaneck New Jersey, USA
Mens Open Bodybuilding
May 21
Blessing Awodibu makes it 2 in a row with anther convincing win at the NY Pro. He was bigger and fuller than in Indianapolis with all the sharpness necessary to dominate the contest from start to finish... 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!!
Spicy Beef Kabobs
Beef Kabobs are one the best ways to enjoy summer day out on the grill. Kabobs let you add all kinds of spicy to yu daily diet and still keep it very healthy. The only thing that needs to be done is to make sure each kabob has roughly the same amount of beef to ensure each person or just yourslef are getting the amount of nutrients that you have planned.
With Kabobs you can add a host of different food stuffs to your skewer. With ur spicy Beef Kabobs we stuck to our favorites of, Sweet Onion, Red Bell Pepper strips, Fresh Oineapple chunks, and Mushrooms Caps. We have also done Sweet potstoe chunks, cherry tomatoes, Zuchini, Squash and even Watermelon, OH YEAH!! Get creative with your Kabobs and find new ways to spice it up!
Ingredients:
Directions
Make the Marinade: Whisk together the lime juice, liquid amino, sriracha sauce, garlic powder, onion powder and brown sugar. Add beef cubes to marinade. Cover and refrigerate at least 4 hours.
Prepare and Grill the Beef Kabobs: If using bamboo kabob skewers, soak in water overnight. Assemble kabobs alternating meat and vegetables as desired.
Preheat grill to medium high. Grill 4 to 8 minutes for medium rare or until meat is at desired doneness. Be sure to rotate kabobs on the grill frequently.
Serves 3-6 Hungry bodybuilders person depending on eating plan. Excellent when combined with roasted sweet potatoes or home fries. Bon Appetite!
Serving: 1 Kabob
Calories: 202kcal
Carbohydrates: 11g
Protein: 26g
Fat: 6g
Cholesterol: 350mg
Sodium: 268mg
Fiber: 2g
Sugar: 7g
“The arms are, by far, the muscular areas of the body that interest the greatest number of bodybuilders.”
The Arms are, by far, the muscular areas of the body that interest the greatest number of bodybuilders. Even with limited time and less training equipment both the novice and advanced trainer will somehow find the wherewithal to include some type of arm work in his schedule. As a result of this fascination with arms many new and innovative training routines are constantly being brought to the attention of the arm-happy public.
A training system which allows a terrific pump, increases strength due to the use of heavy weights and can be completed in a short period of time is the ‘two and one system. Here is how it works. You perform two sets of six reps of an exercise, with one minute rest between them. Then immediately following the second set, do one set of another exercise using ten to twelve reps. The first exercise should be of an isolated nature; the second one a compound exercise that uses both the muscle that you are training with assistance of other associated muscles.
This method is particularly effective on triceps that stubbornly refuse to pump up or grow. If you enjoy training heavy and light, then you will enjoy using the “two and one” system. Here is a workout that has proven effective in overcoming many a sticking points:
Triceps
Biceps
There are many variations of this type of training which can be used to increase the intensity of the workout. To greatly intensify the workload you can finish off your last set of each exercise by doing about ten single reps with about 30 seconds between each one. Alter your last possible rep, start reducing the weight of the bar and do descending sets for three or more reps until you can not possibly move your arms.
A short, fast productive training session like this will leave your arms flushed, bloated and you will have a sense of accomplishment as you look forward to your next training session.
We saw some really good bodybuilding just this past few months. The Arnold Classic UK, Texas Pro, NY Pro we saw two young guys in Blessing Awodibu, and Chinedu “Andrew” Obiekea put their names into the Olympia mix. We also have seen other big guns jump federation like Michal Krizzo and Vital Ugolnikov (aka GoodVido) jumping into the IFBB from easier federation. Unlike allot of other when I look at these guys they have some real hole that they need to fill to be of any concern to establish IFBB pro, but they are good just not very good right NOW!
We have also seen allot of bodybuilders getting injured because they are just to damn fat. I call the shit what it is -FAT! When you see guys that are about 5'6" taking about I am hitting 300 pounds and looking like tiny sumo wrestlers. But hey their fans will tell you that they are the best thing to ever hit the bodybuilding stage. It is hilarious watching these guys coming down for the Olympia or other contest and looking pretty much be same as the previous year with just a little mass added. The biggest problem with this form of size gaining the size is never where you truly want it. When you gain over all body mass like that you can not target weak points as much as you think. When contest time rolls around those weaknesses are still kinda evident - SORRY it didn't work!
This years Olympia is gonna be fun to see, not because we think there will be allot of changes at the top but some of these guys are dew with a good wake-up call. Some will see just how good the IFBB is compared to those lesser federation, others will find out that they have even more work to do to climb that ladder up to #1! Gonna be very interesting INDEED!!!! Oh My!!!
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
Jacked Factory Nitrosurge Build is possibly the best of the bunch when it comes to get you up and ready for your workout and increase muscle strength, endurance without just pumping you with a butt load of stimulants. On the supplement it says you can use 1 or 2 scoops - we stuck to 1 scoop 20 minutes before training. This worked great with zero gitters or let downs in energy or strength. The only reason to use 2 scoops is if your a caffeine junkie, if so you need to get another supplement. Definitely a TOOLBOX addition! Recommendation: 8.0 / 10.0
Check it Out!Earth Elixir Turkesterone First thing I would like to say this supplement isn't as new most think. We caught wind of this in 2017 but did not think much of it because it was not processed good. Today the processing is much, much better and the extract purity has reached a level where it is a viable supplement for those looking to increase size and strength naturally. We stack this brand here with Universal M-Stack to get some insane number naturally for 3 male testers. This stack very well with M-Stack because M-Stack is more focused on your workout as pure Turkesterone is more focused on your food. It increases your protein utilization - PERIOD! You will still have to work your ass off but it does help you increase muscle mass & strength NATURALLY!! Get yours this is good stuff!!!! Recommendation: 8.5 / 10.0
Check it Out!Ever have trouble getting down your greens even though you know they are absolutely necessary for a healthy, functioning body? You probably have, or you may even have skipped over them completely. Or maybe you invested in some powdered greens only to find out it tastes like freshly cut grass? Whatever the issue is, forget about it now – toss one pill packet back and cover all your bases for the day.
Universal Nutrition ANIMAL GREENS This is one of the best and quickest way for those who don't like allot of vegetables in their diet to get a complete serving in one convenient pack. We gave this to 4 very veggie challenged individual for 60 days to see what they had to say after adding this to their supplement stack. Everybody loved the way they felt after just one week of taking it, but one complained about the amount of caps & tablets. One complained about “There's to many tablets & capsules, cant they make this into a powder?” - ALWAYS ONE! Overall this is another winner ANIMAL has come out with in the last few years. They are hitting on all cylinders as of late. Recommendation: 8.5 / 10.0
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