Bodybuilding

Blockbuster Interviews with 3 Successful Bodybuilders

Published

3 years ago

September 6, 2021

Paul

Blockbuster Interviews. It was not until half a century ago that bodybuilding came to be recognized as an international sport. However, most people don’t know that it was pioneered by some people who dared to venture into something new. The sport has gradually grown in popularity and is now found in virtually every corner of the globe. This article will highlight interviews with the three most successful bodybuilders in the fitness world. We hope you will get inspiration from their sentiments to take your fitness career to a new level.

Arnold Schwarzenegger

Sometimes considered the most successful and greatest bodybuilder of all time, the former governor of California is a household name. Arnold Schwarzenegger immigrated to the united states to look for a better life. After a few years of trying to figure out what to do with his life, the former heavyweight champion finally found a place in fitness. Arnold has been interviewed numerous times, but we will highlight one interview by David Greene of NPR. This particular interview was very objective, highlighting many aspects of Arnold Schwarzenegger’s career and life.

Interview Highlights

We may not be able to cover every detail of the interview,, but we shall highlight the most relevant parts to bodybuilding.

On What Motivated Him to Venture Into Bodybuilding

Like most successful sportspeople, Arnold's bodybuilding career started by taking a rough path. Everyone has an idol, and he is Reg Park. In his own words, he stated.

“I saw this magazine that had my idol on the cover, Reg Park, who became Mr. Universe three times and won, and then ended up in the Hercules movie in the 60s. And so he became my idol. And then I started cutting out pictures of these bodybuilding and weightlifting magazines and put them on the wall above my bed to remind me every day that this is what I ought to look like, train every day, and one day, I will be like that. So it was a kind of motor vehicle for me.”

From his sentiments, we can see that he started looking up to someone he considered mightier, but look who he became. His was a matter of having a goal, in the form of his hero, and working hard to accomplish it.

On Handling Challenges to His Career

People are hardly noticed in the early years of their careers. At this stage, they get to enjoy a little bit of privacy. Once their star starts shining, they will be subjected to scrutiny. It was not any different for Arnold Schwarzenegger. As his star grew, so did the opposition, from within and outside. Here is what he had to say about his mother.

“But my mother looked at it differently… I took her into the bedroom and said look how I decorated my bed above the wall. She shook her head and, you know, didn’t say much. And I was concerned about why she didn’t say something or didn’t compliment me on how well I decorated the wall. The next thing I knew, she flagged down the doctor, who came by our house with his little Fiat every Wednesday. And she asked him to come to the house and look at my bedroom wall. And so… he came to the bedroom and looked at the wall, and she said: ‘Look at this. I mean, my son has all these naked pictures of men …’ “

Despite all the opposition from his mother, he still proved her wrong by becoming the best.

Source: Talk of the Nation, via www.npr.org

Frank Zane

Frank Zane is another successful bodybuilder who won Mr. Olympia three times. Also considered one of the greatest of all time, this moving mass can only be compared to the legends of Hercules, Zeus, and Poseidon. With an incredible physique that drove women crazy, Zane was some demigod between 1977 and 1979. During this period, he consecutively won the three Mr. Olympia titles. Fran,k Zane was interviewed by FLEX, and he had to say about his life and career.

Interview Highlights

It is essential to know that Zane’s career spanned almost 40 years, but he was most active in the 70s and early 80s.

On How He Formulated His First Training Routine

“It was all by people I’d met, things I’d read, and trial and error. When I first started, I was about 18 younger. I was about 16 or 17 when I got serious. I worked out every other day after school, doing upper body one day and legs the next. I kept that routine for a while, and it worked well for me. Then, in the mid-late 60s, when I was living in Florida, I increased the number of workouts to train six days a week, but it was still upper body one day, legs the next.”

When Asked About His Preferred Ab Exercises

“Usually crunches and/or Roman-chair situps for upper abs. Leg raises or hanging knee-ups for upper abs, seated twists for obliques.”

His Response to Why the Current Generation of Bodybuilders Don’t Give Much Time to ab Training

“Worked for me. I followed the example of those training at Gold’s Gym in Venice when I arrived. In the late 60s, Zabo Koszewski was there, and he had the best abs, and I figured, well, I’ll try it. He would do 500 Roman chair situps in the morning and 500 leg raises in the afternoon, so I did that. I figured you'd look even better if you had great abs and everything else, and it worked.”

How Diet Played a Role in his Conditioning

“My diet was always perfect, but volume training conditions you. You'll grow if you go heavy, but volume training works you down to your core. To this day, I still practice volume, except now I will train thrice a week or so.”

Comparing His Training Today and 30 Years Ago

“On the whole, it is, with lighter weights and less volume. I have to say that I rely heavily on muscle memory these days, and it is a pretty amazing thing. I don’t have to train that much anymore to stay in decent shape, which is good because my joints can’t handle a lot of this work now. But there comes the point in your 60s when you hit a kind of age barrier; the gains come slower, and the accumulated stress you put on your body all those years adds up. It’s a bit of a balancing act – knowing how much to train to elicit results without aggravating old injuries.”

Source: Flex Magazine 2008

3. Flex Wheeler

We couldn’t leave the Sultan of Symmetry out of our best three for obvious reasons. Bodybuilding legend Kevin Levrone interviewed Flex Wheeler. This was an individual interview because it was just two legends chatting and digging into the past. There are a few points we can pick from the chat. Here is how the interview went down.

Interview Highlights

When Asked Who Was the Most dreadful Competitor, He Ever Faced

On this, Wheeler did not hesitate to mention Ronnie Coleman and Dorian Yates. He also stated that he could have easily defeated Ronnie Coleman in the 1999 contest but admitted that Ronnie was a great Mr. Olympia.

Related Article:: 6 Famous Mr. Olympia of All Time

About Back-to-Back Weekly Competitions

Like most bodybuilders of his time, Flex Wheeler didn't find it challenging to compete every week. He had to wait for weekly training in anticipation of the next contest. When bodybuilding was picking momentum, there was motivation all around.

The Hardest Training Partner Flex Ever Had

A training partner plays a crucial role in shaping and influencing one’s mindset. He/she instills the spirit of competition, which goes a long way in preparing you for significant contests. Flex Wheeler revealed that Chris Cormier was the most complicated person he had ever trained with. Being one of the most muscular bodybuilders then, Cormier pushed Flex to his limits, thus turning him into a beast.

Source: https://www.evolutionofbodybuilding.net

Overall

As you may have noticed, the three interviews have valuable lessons any bodybuilder can use to make an extra stride in their career. We have tackled unique aspects of bodybuilding in each, from personal struggles to training routines. Arnold Schwarzenegger, Frank Zane, and Flex Wheeler all looked up to someone and worked to reach that level. And in most cases, the prodigy becomes better than their idol. That is a hell of a motivation for any bodybuilder who wants to put their name on the world map. You can follow up on the full interviews from the sources indicated.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.