The worlds of HYROX racing and CrossFit have been intertwined over the past two years, raising the question of whether or not you should integrate the two training methodologies. 

John Singleton, founder of The Progrm and a veteran CrossFit Games coach, was recently chosen to lead the official HYROX training program and shared some expert insights in a recent interview with the Morning Chalk Up. 

To start, he asked, “Should HYROX be in your gym?” and explained why CrossFit gyms are actually the perfect place for HYROX training integration. 

Membership retention is (and has always been) an important topic for CrossFit gym owners worldwide. So, how can a box owner improve on their current services without investing in more equipment while appealing to a larger swath of their target market? 

Singleton suggests learning what your gym members prefer: 

“Perhaps you have noticed a trend in your own gym: many CrossFit box owners have seen that some of their clients have an enthusiastic appetite for training, but don’t want to attend the more ‘skill-based’ classes featuring gymnastics or Olympic weightlifting,” Singleton said. 

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Changing With the Times

The times are changing in the fitness world, Singleton explained, and a different approach is needed. You need an approach that allows you to retain your own values and training methodology while allowing your members to enjoy themselves as they train. 

The goal is for those members to talk positively about it with their friends and family and spread the word. 

“To survive and indeed grow their businesses, many gym owners in Europe are now building hybrid brands where they can use their own premises, their existing equipment, their coaching experience, and tap into the new fitness competitions such as HYROX,” Singleton said. 

HYROX is structured in a way that is scalable and measurable, Singleton pointed out. 

The HYROX race is often described as “the race for everybody,” offering a unique format that never changes, which results in a grueling yet achievable challenge for both newcomers and experienced athletes. 

“So why should a CrossFit gym consider adopting HYROX classes? The answers lie in its unique structure and the value it can bring to your members, your business, and your community. A combination of running and functional fitness, HYROX events and training have gained global traction as a competitive yet inclusive challenge for all fitness levels,” he said.

Measurable and Consistent

Unlike the constantly varied nature of CrossFit workouts, HYROX races offer a structure in which members can anticipate and measure progress over time. 

This could be likened to the Hero workouts or benchmark WODs that are oftentimes programmed at CrossFit gyms. 

Each event involves a set of eight standardized functional movements (e.g., sled pushes, wall balls) preceded by 1-kilometer runs.

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An example of how this integration can be successful comes from Rob Martin, founder of CrossFit Mallorca, one of the first affiliates in Spain. Three years ago, he introduced HYROX training into his programming, and it was an instant hit with the membership. 

“Some of our members just want to work out, get a sweat on, and stay fit,” Martin said. “Many of our members will never do a HYROX race; they just love the style of training, whilst others are really into training for the race days and use them as training goals. It’s also a great introduction to fitness, as clients can easily start with our HYROX classes.”

A Natural Progression 

In his final point, Singleton called attention to the fact that CrossFit gyms are already built on a culture of high-intensity training and community, making the integration of HYROX a natural progression.

Singleton’s key takeaways on integrating HYROX training into CrossFit gyms are as follows: 

Filling the gap between CrossFit and endurance sports: While CrossFit workouts focus on high power output in shorter time domains, HYROX incorporates longer endurance components, making it an excellent complement for athletes looking to broaden their fitness abilities.

Cater to a wider audience: Not everyone is drawn to the technicality and intensity of traditional CrossFit workouts. HYROX offers a more straightforward challenge without complex Olympic lifts or gymnastic movements, making it attractive to a broader demographic.

Create a new revenue stream: By adding HYROX classes, you are potentially opening doors for workshops and special events. Many gyms in Europe have seen increased class attendance and higher engagement by introducing HYROX-style sessions.

The Bottom Line

CrossFit gym owners looking to diversify their offerings should consider offering HYROX classes. 

With its unique blend of endurance and functional fitness, HYROX bridges the gap between CrossFit and traditional endurance sports, offering members new challenges and creating fresh opportunities to build a stronger gym community.

All About HYROX + CrossFit

The Ultimate Guide to HYROX, “The World Series of Fitness”

So, I Did HYROX: An Honest Review by a Diehard CrossFitter

You Signed Up for HYROX — Now What? Here Are 5 Tips to Follow

Featured image: @hyroxamerica / Instagram

The post CrossFit Meets HYROX, Part 1 — John Singleton and the Progrm on How to Integrate HYROX in CrossFit Gyms appeared first on BarBend.

Everybody loves a vintage comeback. In bodybuilding, the Classic Physique division, which debuted in 2016, was established to promote bodies that harken back to the Golden Era of bodybuilding from the 1960s to the 1980s.

Classic Physique competitors have a weight division tied to their height. This weight cap is meant to limit extreme muscularity, which rose to be the standard starting in the 90s. The posing routines are typically more fluid and artful, and athletes are allowed to hit what’s called a “classic pose.”

Images Courtesy of (left to right): @dannyhester, @breonma_, and @cbum on Instagram

Today’s athletes that compete in the division are as popular as any competitor in the entire IFBB Pro League.

Below, you’ll find a list of the contest’s winners and contextual information for each contest. The Classic Physique Olympia is entering its seventh year, so it’s a short list — but one that will surely grow over time as its legacy is constructed. 

Every Classic Physique Olympia Winner

Danny Hester — 2016

Breon Ansley — 2017-18

Chris Bumstead — 2019-2024

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Danny Hester (2016)

The inaugural Classic Physique Olympia was held at the Orleans Arena in Las Vegas, NV as a part of the 2016 Olympia Weekend. Fans were intrigued by what this new contest would look like and how the physiques would be judged.

The field turned out to be a combination of older Men’s Open competitors, Men’s Physique athletes that wanted to move up to the new division, and some upstart athletes.

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One name that many fans recognized was Danny Hester, who had been a renowned model for many years. At 47 years old, he entered the lineup and would leave as the first Olympia champion in the new division. Arash Rahbar would finish as the runner-up, and 2015 Arnold Classic Men’s Physique winner Sadik Hadzovic rounded out the top three.

2016, The Orleans Arena, Las Vegas, NV

Danny Hester

Arash Rahbar

Sadik Hadzovic

Breon Ansley (2017-2018)

2017 was a monumental year for the Classic Physique Olympia. Athletes like Chris Bumstead, the late George Peterson, and Terrence Ruffin all made their Olympia debuts at this contest. The main spotlights were on defending champion Danny Hester and the legendary Flex Wheeler, who came out of retirement for one night only to compete in this show.

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However, the man everyone talked about at the end of the weekend was Breon Ansley, who came in superb condition and left with the title. Bumstead shocked everyone in attendance at Las Vegas by taking the runner-up position. Peterson and Rahbar came in third and fourth, respectively. Hester would place fifth.

2017, The Orleans Arena, Las Vegas, NV

Breon Ansley

Chris Bumstead

George Peterson

2018, The Orleans Arena, Las Vegas, NV

Going into the 2018 contest, the matchup that was talked about the most was Ansley and Bumstead. By this point, “CBum” had built a large following, and they wanted to see the Canadian upstart crowned champion.

However, Ansley wasn’t ready to give up the title just yet, and while Bumstead improved from his 2017 showing, Ansley was still better and good enough to take his second straight victory in Las Vegas. Peterson took third for the second consecutive year.

Breon Ansley

Chris Bumstead

George Peterson

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Chris Bumstead (2019-2024)

The 2019 contest was considered a three-person race. Ansley wanted to win his third in a row, and Peterson was also considered a favorite by winning the Arnold Classic Physique title. However, Bumstead dominated the stage by presenting a bigger and more defined physique. He also was sporting a mustache for the first time, which his fans appreciated.

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It’s hard to tell if Bumstead’s new mustache made a difference in the eyes of the judges, but CBum’s improved posing and confidence certainly did.

Ansley finished in the two spot, and Peterson left Las Vegas with a bronze medal for the third straight time. He would compete in the 212 division in 2020, and he passed away at the age of 37 before the 2021 Olympia.

2019, The Orleans Arena, Las Vegas, NV

Chris Bumstead

Breon Ansley

George Peterson

2020, Orange County Convention Center, Orlando, FL

The Olympia moved to Florida due to the COVID-19 pandemic, and the contest was delayed from September to December. While the season was disrupted and the pandemic affected the lives of everyone in the sport, there was one benefit for Bumstead — he had more time to prepare.

The result was a drastic transformation, most notably in his back and arms, that made the 2020 Olympia a no-contest affair for him. The shocker of the contest came during prejudging when Ansley was trying to get physical with the champion. As a result, the judges switched Ansley and Ruffin in the comparison.

The judges liked what they saw after the switch, and Ruffin bumped Ansley out of the runner-up spot. Ansley took third place in the end, and 2020 Arnold Classic Physique winner Alex Cambronero finished fourth.

Chris Bumstead

Terrence Ruffin

Breon Ansley

2021, Orange County Convention Center, Orlando, FL

The Olympia returned to Orlando, but it was held in October, which only gave the champion 10 months between contests. Nonetheless, by this point, the contest was considered his to lose. 

Meanwhile, Ruffin competed in the Arnold Classic Physique contest two weeks prior and won that contest, which gave him confidence and momentum leading up to the rematch with Bumstead. Ruffin was praised for his improvements, but Bumstead overwhelmed him with size, shape, and confidence.

The crowd was on his side as well. Bumstead would leave the main stage with three fingers in the air signifying the three-peat he pulled off. The rest of the top three was the same as in 2020. However, rising stars Urs Kalecinski and Ramon Rocha Queiroz occupied the fourth and fifth place positions. Many fans and experts consider those two men rising stars in the division.

Chris Bumstead

Terrence Ruffin

Breon Ansley

2022, Planet Hollywood Las Vegas, Las Vegas, NV

Bumstead won his 4th Classic Physique Olympia in the dwindling days of December ’22. This victory cemented Bumstead as the flagship athlete of bodybuilding’s hottest new division; he beat budding rivals Kalecinski and Queiroz for the $50,000 prize purse.

For CBum, the 2022 Classic Physique Olympia was anything but run-of-the-mill. Shortly after winning, it was revealed that Bumstead had won the show despite having a recently torn biceps.

Chris Bumstead

Ramon “Dino” Rocha Queiroz

Urs Kalecinski

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2023, Orange County Convention Center, Orlando, FL

2023 was more of the same for CBum — another year, another victory at the Classic Physique Olympia, another torn muscle that would’ve ended the Olympia hopes of lesser athletes.

Bumstead managed his fifth victory despite bearing a torn latissimus dorsi muscle. The “strive for five” campaign proved to be one of his most emotional victories yet, as Bumstead’s goal had shifted from making it to the top of the mountain. By 2023, it was about setting, and maintaining, a standard to be proud of.

Chris Bumstead

Ramon “Dino” Rocha Queiroz

Urs Kalecinski

2024, Resorts World Theater, Last Vegas, NV

In June, Bumstead remarked that he wants to be the Michael Jordan of bodybuilding. During the 2024 Classic Physique Olympia, Bumstead was seen around the Resorts World Theater wearing a Jordan jersey.

Jordan led the Chicago Bulls to 6 NBA championships. On Oct. 12, 2024, Bumstead won his sixth Classic Physique Olympia title. This year was different from the others, though.

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Bumstead faced off against last year’s eighth-place finisher, Mike Sommerfeld, as the top two athletes in the field — a showdown nobody had predicted. Bumstead, ever the people’s champion, was called as the winner.

Teary eyed, he took the microphone from host Bob Cicherillo and informed the audience of his intention to retire from bodybuilding.

Chris Bumstead

Mike Sommerfeld

Urs Kalecinski

Featured Images (left to right): @dannyhester, @breonma_, and @cbum on Instagram

The post Every Winner of the Classic Physique Olympia appeared first on BarBend.

After submitting her scores for the 2024 Rogue Invitational qualifier, 28-year-old Dana Paran didn’t think her sixth-place finish was enough to get her into the competition in Aberdeen, Scotland.

This is partly because the number of invites from the online qualifier depends on how many CrossFit Games athletes accept their invitations. Further, Paran didn’t know if her scores would actually hold up.

“We all know how strict Rogue’s video review is. I just hoped I recorded everything correctly,” Paran told the Morning Chalk Up. 

But once everything was finalized, Paran was shocked to see her name as a qualifier on one of Rogue’s Instagram posts.

Paran now joins Tayla Howe and Taylor Williamson as the women on the roster without individual CrossFit Games experience. (Though Williamson is a multiple-time Games champion and podium athlete in the Team Division.)

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Asthma Diagnosis

Paran didn’t put pressure on herself because of what happened at the 2024 North America East Semifinals last season. 

Here, Paran struggled to breathe during the first longer workouts of the competition, and she was in last place at the halfway mark.

“The entire weekend was so mentally hard…I had [similar] symptoms three weeks before Semis, and was like, ‘I think I’m just tired.’ And it kept getting worse, but I was like, ‘whatever,’” she said.  

What she was experiencing was not just fatigue, and Paran started to sense that something wasn’t right.

Paran booked a doctor’s appointment after Semifinals, only to find out that she has asthma. 

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Since then, she has been adjusting to her diagnosis and relying on an inhaler when she has flare-ups, which seem to get aggravated in the cold.

Ultimately, Paran’s new reality led her to take the Rogue Invitational qualifier less seriously than she normally might have.

“But I feel like it actually helped because that pressure was off,” she said. “And I just put everything I had [into the workouts] and I was like, wherever I end up, I end up.”

Dana Paran’s Path to the 2024 Rogue Invitational

After finishing 23rd at the 2023 North America East Semifinal, her first Semifinals, Paran went all in CrossFit.

She resigned from her in-person coaching job to become a full-time CrossFit athlete and began working with coach Anders Bødker at Kriger Training, a Norwegian-based company. 

Though Paran had never worked with a personal coach before, she made great strides leading up to the 2024 Semifinals. 

Although the 2024 Semifinals certainly didn’t go as she had planned, Paran was still able to finish strong, thanks to three shorter workouts. She finished 22nd overall, still an improvement from her 2023 finish. 

She credits this to improved gymnastics and endurance, two of her biggest weaknesses before last season.

“[Kriger Training’s programming] is a lot more detailed…That has [also] been good for teaching me how to attack workouts and recover better because they really focus on recovery,” said Paran, who is known for her strength. 

Paran hopes her strength efforts will pay off at the upcoming Rogue Invitational, which she’s noticed typically features tests of power output and even more strongman-type skills.

“I hope it’ll be good for me, and I hope I can show my strengths, which is strength,” Paran said.

Ultimately, though, Paran is not putting pressure on herself and is taking the Rogue Invitational like she will the rest of the season: one day at a time.

And maybe, just like the recent online qualifier, this approach will pay off and Paran will surprise herself again.

More CrossFit Profiles

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Featured image: @m_akbaar / Instagram 

The post Dana Paran Surprises Herself, Qualifies for 2024 Rogue Invitational appeared first on BarBend.

There is no greater accomplishment in the sport of bodybuilding than winning the Mr. Olympia title.

In 1965, Joe Weider and his brother Ben debuted the Mr. Olympia competition to establish a true world champion. Fast forward to today, and there’s now a whole weekend dedicated to the Olympia, which includes a fan expo and competitions for 11 divisions — five men and five women. The Mr. Olympia, however, remains the center of the event. 

Each man to be crowned Mr. Olympia has left a legacy in their wake:

Larry Scott, the first man to win, set a new physical standard.

Arnold Schwarzenegger, arguably the most famous bodybuilder to ever compete, ushered the sport into the mainstream.

Dorian Yates, who captured six O titles, was the first legitimate mass monster.

Every Mr. O — whether they won once or reigned for years — has left a unique mark on the sport of bodybuilding. 

Below, we’ve compiled this list of every Mr. Olympia. Each man on this list deserves recognition for the work it takes to win bodybuilding’s ultimate prize. 

Every Mr. Olympia Winner

Larry Scott

Sergio Oliva

Arnold Schwarzenegger

Franco Columbu

Frank Zane

Chris Dickerson

Samir Bannout

Lee Haney

Dorian Yates

Ronnie Coleman

Jay Cutler

Dexter Jackson

Phil Heath

Shawn Rhoden 

Brandon Curry

Mamdouh Elssbiay

Hadi Choopan

Derek Lunsford

Samson Dauda

Larry Scott (1965-1966)

“Golden Boy” Larry Scott competed in the first-ever Mr. Olympia, won, competed in one more, and then retired on top. Compared to the bodybuilders of today, Scott boasted a relatively slender 200-pound physique. 

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Though his arm development, even by today’s standards, was extraordinary. Ever hear of the preacher curl? It was, and still sometimes is, called the Scott curl because Larry performed it so often that it became his namesake. To be the first Mr. Olympia and have a biceps exercise named after you? That’s a legacy twofer.

1965, Brooklyn Academy of Music, Brooklyn, NY

First — Larry Scott     

Second — Harold Poole

Third — Earl Maynard                 

1966, Brooklyn Academy of Music, Brooklyn, NY                     

First — Larry Scott     

Second — Harold Poole

Third — Chuck Sipes

Sergio Oliva (1967-1969) 

The later years of the ’60s belonged to Sergio Oliva, who became known as “The Myth.” Oliva, who also served as a police officer in Chicago, went unopposed in the 1968 contest. (The other competitors withdrew due to other commitments.) 

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A young Austrian named Schwarzenegger was Oliva’s only opponent in 1969, though he was bested by the Cuban competitor. He would make a comeback in 1984, placing eighth overall. Sergio, who died in 2012, has a son, Sergio Oliva Jr., also a successful competitive bodybuilder. 

1967, Brooklyn Academy of Music, Brooklyn, NY  

First — Sergio Oliva

Second — Chuck Sipes 

Third — Harold Poole

1968, Brooklyn Academy of Music, Brooklyn, NY  

Oliva won and was unopposed 

1969, Brooklyn Academy of Music, Brooklyn, NY  

First — Sergio Oliva

Second — Arnold Schwarzenegger

Arnold Schwarzenegger (1970-1975, 1980)

Though others were on stage in the 1970 Mr. Olympia, this contest was very much between Schwarzenegger and Oliva. That win over the most dominant champ at that point in time set The Austrian Oak up to win six consecutive Mr. Olympias. Then, he would come back and win more for a then-record seven wins.

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Schwarzenegger’s most notable O is probably the 1975 contest, which was the focus of the 1977 film Pumping Iron — a docudrama that, thanks to Arnold’s charismatic performance, is credited with introducing bodybuilding into the mainstream. Of course, Arnold would go on to be not just a world-famous bodybuilder, but an actor, Governor, and activist. 

1970, The Town Hall, New York, NY

First — Arnold Schwarzenegger    

Second — Sergio Oliva                          

Third — Reg Lewis

1971,  Maison de la Mutualité Paris, France

Schwarzenegger won and was unopposed.

1972, The Handelshof, Essen, West Germany

First — Arnold Schwarzenegger      

Second — Sergio Oliva                          

Third — Serge Nubret

1973, Brooklyn Academy of Music, Brooklyn, NY

First — Arnold Schwarzenegger                     

Second — Franco Columbu                 

Third — Serge Nubret

1974, Felt Forum in Madison Square Garden, New York, NY*

 Over 200 Pounds

First and Overall winner — Arnold Schwarzenegger

Second — Lou Ferrigno

Under 200 Pound Winner

First — Franco Columbu

Second — Frank Zane

1975, Pretoria, South Africa (Building Unknown)

 Over 200 Pounds

First and Overall winner — Arnold Schwarzenegger

Second — Serge Nubret

Third — Lou Ferrigno

Under 200 Pound Winner

First — Franco Columbu

Second — Ed Corney

Third — Albert Beckles

1980, Sydney Opera House, Sydney, Australia

First — Arnold Schwarzenegger

Second — Chris Dickerson 

Third — Frank Zane

*Starting in 1974, the Olympia introduced the under 200 pounds division. There was still an overall winner for each contest. They would do away with this format in 1980. 

Franco Columbu (1976, 1981)

Columbu would finally achieve the top title in bodybuilding in 1976. After the victory, he followed in Schwarzenegger’s footsteps and retired as well. He would also come out of retirement for a one-time return to the stage. Many fans and experts felt his winning in 1981 was even more controversial than Schwarzenegger the previous year. 

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Though they were fierce competitors, Columbu and Schwarzenegger were close friends. Tragically, Columbu died in August 2019 at age 78 due to an accident at sea in Italy.

1976, Veteran’s Memorial Auditorium, Columbus, OH

Over 200 Pounds

First — Ken Waller

Second — Mike Katz

Under 200 Pound Winner

First and Overall Winner — Franco Columbu

Second — Frank Zane

Third — Ed Corney

1981, Veteran’s Memorial Auditorium, Columbus, OH

First — Franco Columbu

Second — Chris Dickerson

Third — Tom Platz

Frank Zane (1977-1979)

Zane’s first Mr. Olympia was symbolic because it would be the first time that the champion received the Eugen Sandown trophy, which has been given to every champion since. Frank Zane would close the ’70s with three straight titles. 

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Many consider Zane to be the most aesthetic bodybuilder to compete; he also popularized the vacuum pose. At a competition weight of just under 190 pounds, Zane may just be the lightest man ever to win a Mr. O title.

1977, Veteran’s Memorial Auditorium, Columbus, OH

Over 200 Pounds

First — Robby Robinson

Second — Ken Waller

Third — Dennis Tinerino

Under 200 Pound Winner

First and Overall Winner — Frank Zane

Second — Ed Corney

Third — Boyer Coe

1978, Veteran’s Memorial Auditorium, Columbus, OH

Over 200 Pounds

First — Robby Robinson

Second — Roy Callender

Third — Kalman Szkalak

Under 200 Pound Winner

First and Overall Winner — Frank Zane

Second — Boyer Coe

Third — Danny Padilla

1979, Veteran’s Memorial Auditorium, Columbus, OH 

Over 200 Pounds

First — Mike Mentzer

Second — Dennis Tinerino

Third — Roger Walker

Under 200 Pound Winner

First and Overall Winner — Frank Zane

Second — Boyer Coe

Third — Robby Robinson

Chris Dickerson (1982)

Chris Dickerson was the oldest winner of the contest, winning at 43 years old.

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In addition to being a prolific bodybuilder, Dickerson is also a trained opera singer. Dickerson is also the first openly gay Mr. Olympia.

1982, Wembley Conference Centre, London, England

First — Chris Dickerson

Second — Frank Zane

Third — Casey Viator

Samir Bannout (1983)

“The Lion of Lebanon” was the sixth man to win the Mr. Olympia in a time that many consider to be one of the most competitive eras in Olympia history. 

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Case in point: After his first and only Olympia win, the next Mr. Olympia, Lee Haney, would hold the title for eight — eight! — consecutive years. Bannout is also known for having one of the most defined backs in the sport, ever. Particularly his lower back. 

1983, Olympiahalle, Munich, Germany 

First — Samir Bannout

Second — Mohamed Makkawy

Third — Lee Haney

Lee Haney (1984-1991)

No one knew it at the time (well, maybe Haney did), but Lee Haney would be the last man to win the Olympia for the entire decade of the 80s. 

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He won eight consecutive Olympia, breaking Schwarzenegger’s record. To this day, only one man has tied his record — and it has yet to be beaten. 

1984, Felt Forum inside Madison Square Garden, New York, NY

First — Lee Haney

Second — Mohamed Makkawy

Third — Jusop Wilkosz

1985, Forest National Theatre, Brussels, Belgium

First — Lee Haney

Second — Albert Beckles

Third — Rich Gaspari

1986, Veteran’s Memorial Auditorium, Columbus, OH

First — Lee Haney

Second — Rich Gaspari

Third — Mike Christian

1987, Scandinavium, Gothenburg, Sweden

First — Lee Haney

Second — Rich Gaspari

Third — Lee Labrada

1988, Universal Amphitheatre, Los Angeles, CA

First — Lee Haney

Second — Rich Gaspari

Third — Barry DeMey

1989, Sala del Congressi, Rimini, Italy

First — Lee Haney

Second — Lee Labrada

Third — Vince Taylor

1990, Arie Crown Theater, Chicago, IL

First — Lee Haney

Second — Lee Labrada

Third — Shawn Ray

1991, Orlando, FL (Building Unknown)

Firest — Lee Haney

Second —Dorian Yates

Third — Vince Taylor

Dorian Yates (1992-1997)

In 1992, British bodybuilder Dorian Yates — who placed second the year prior — stepped on stage sporting a combination of mass and conditioning that had yet to be seen. He was so lean and so large that his skin looked almost like plastic wrap around the muscle. You could see the fibers of the muscles, which led to a new descriptor in the world of bodybuilding — “grainy.”  

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Yates was also known for his high-intensity training style, which saw him lifting the heaviest amount of weight possible for only a handful of reps. He’d perform just six sets per body part, which was very few compared to the two-a-day training styles of bodybuilders of the past like Arnold. 

1992, Helsinki Ice Hall, Helsinki, Finland

First — Dorian Yates

Second — Kevin Levrone

Third — Lee Labrada

1993, Atlanta Civic Center, Atlanta, GA

First — Dorian Yates

Second — Flex Wheeler

Third — Shawn Ray

1994, Atlanta Civic Center, Atlanta, GA

First — Dorian Yates

Second — Shawn Ray

Third — Kevin Levrone

1995, Atlanta Civic Center, Atlanta, GA

First — Dorian Yates

Second — Kevin Levrone

Third — Nasser El Sonbaty

1996, Arie Crown Theater, Chicago, IL

First — Dorian Yates

Second — Shawn Ray

Third — Kevin Levrone

1997, Terrace Theater, Long Beach, CA

First — Dorian Yates

Second — Nasser El Sonbaty

Third — Shawn Ray

Ronnie Coleman (1998-2005)

Ronnie Coleman’s jump from ninth place in 1997 to first in 1998 was the greatest leap to a title in the history of the Olympia. He shocked bodybuilding fans with his victory in Madison Square Garden. Coleman would tie Haney’s record of eight straight wins before being defeated by Jay Cutler in 2006. [Note: Women’s bodybuilder Iris Kyle has won 10 overall Ms. Olympia titles.]

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Coleman was — and still is — renowned for his size and strength by the end of his run. In 2004, he competed onstage at prejudging at 296 pounds, the heaviest any champion has weighed in competition at the time. 

1998, Madison Square Garden, New York, NY

First — Ronnie Coleman

Second — Flex Wheeler

Third — Nasser El Sonbaty

1999, Mandalay Bay Arena, Las Vegas, NV

First — Ronnie Coleman

Second — Flex Wheeler

Third — Chris Cormier

2000, Mandalay Bay Arena, Las Vegas, NV

First — Ronnie Coleman

Second — Kevin Levrone

Third — Flex Wheeler

2001, Mandalay Bay Arena, Las Vegas, NV

First — Ronnie Coleman

Second — Jay Cutler

Third — Kevin Levrone

2002, Mandalay Bay Arena, Las Vegas, NV

First — Ronnie Coleman

Second — Kevin Levrone

Third — Chris Cormier

2003,  Mandalay Bay Arena, Las Vegas, NV

First — Ronnie Coleman

Second — Jay Cutler

Third — Dexter Jackson

2004, Mandalay Bay Arena, Las Vegas, NV

First — Ronnie Coleman

Second — Jay Cutler

Third — Gustavo Badell

2005, Orleans Arena, Las Vegas, NV

First — Ronnie Coleman

Second — Jay Cutler

Third — Gustavo Badell

Jay Cutler (2006-07, 2009, 2010)

Cutler would finally defeat Coleman in 2006 after four second-place finishes. He would repeat in 2007 by a narrow margin on the scorecards over Victor Martinez (which was Martinez’s best showing to date). He would then lose the title in a major upset to Dexter Jackson in 2008.

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Cutler would be the first man to regain the title after losing it onstage in 2009. Many consider his appearance that year to be the best he ever looked. He would win the following year again before losing to Heath.

2006, Orleans Arena, Las Vegas, NV

First — Jay Cutler

Second — Ronnie Coleman

Third — Victor Martinez

2007, Orleans Arena, Las Vegas, NV

First — Jay Cutler

Second — Victor Martinez

Third — Dexter Jackson

2009, Orleans Arena, Las Vegas, NV

First — Jay Cutler

Second — Branch Warren

Third — Dexter Jackson

2010, Orleans Arena, Las Vegas, NV 

First — Jay Cutler

Second — Phil Heath

Third — Branch Warren

Dexter Jackson (2008)

Jackson would have the greatest single season in bodybuilding history, becoming the second man to win the Arnold Classic and the Mr. Olympia, in addition to three other shows.

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He upset Cutler to take the title but would lose it back to him in 2009. Fast forward to the present day (2020), and at 51 years old, “The Blade” is not only still competing but a mainstay in the top five.

2008, Orleans Arena, Las Vegas, NV

First — Dexter Jackson

Second — Jay Cutler

Third — Phil Heath

Phil Heath (2011-2017)

Heath would become the third man to win the title seven straight times and the fourth man overall to win seven total. (Though, Flex Lewis has won seven straight 212 Olympia titles.) His most dominant win was in 2013 when the judges had him go back in line during prejudging to determine second place. 

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Heath would face numerous challenges over the years, including opponents like Kai Greene, Jackson, Mamdouh “Big Ramy” Elssbiay, and Shawn Rhoden — who would defeat him in 2018, after Heath suffered a hernia injury before the competition.

2011, Orleans Arena, Las Vegas, NV

First — Phil Heath

Second — Jay Cutler

Third — Kai Greene

2012, Orleans Arena, Las Vegas, NV

First — Phil Heath

Second — Kai Greene

Third — Shawn Rhoden

2013, Orleans Arena, Las Vegas, NV

First — Phil Heath

Second — Kai Greene

Third — Dennis Wolf

2014, Orleans Arena, Las Vegas, NV

First — Phil Heath

Second — Kai Greene

Third — Shawn Rhoden

2015, Orleans Arena, Las Vegas, NV

First — Phil Heath

Second — Dexter Jackson

Third — Shawn Rhoden

2016, Orleans Arena, Las Vegas, NV

First — Phil Heath

Second — Shawn Rhoden

Third — Dexter Jackson

2017, Orleans Arena, Las Vegas, NV

First — Phil Heath

Second — Mamdouh Elssbiay

Third — William Bonac

Shawn Rhoden (2018)

Rhoden would become the 14th Mr. Olympia in 2018, upsetting seven-time winner Phil Heath in dramatic (and, to many, shocking) fashion.

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However, due to facing charges of sexual assault, he was not permitted to return to competition until the matters were resolved. His victory at this contest is Rhoden’s last onstage appearance; Rhoden passed away in 2021.

2018, Orleans Arena, Las Vegas, NV

First — Shawn Rhoden

Second — Phil Heath

Third — Roelly Winklaar

Brandon Curry (2019)

In 2019, Brandon Curry became the third man to win both the Arnold Classic and Mr. Olympia in the same calendar year.

He is the 15th champion and heads to the 2020 contest to defend that title against former champions Heath and Jackson and two-time Arnold Classic Champion William Bonac, among other contenders.

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2019, Orleans Arena, Las Vegas, NV

First — Brandon Curry

Second — William Bonac

Third — Hadi Choopan

Mamdouh “Big Ramy” Elssbiay (2020-2021)

Sitting at over 300 pounds, Mamdouh Elssbiay exploded onto the bodybuilding scene in the early 2010s, making his Mr. Olympia debut in 2013. He placed eighth and slowly progressed over the years, though, he could never seem to nail his package. 

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He would come in either too big and soft or too light and flat. In 2017, Big Ramy managed to get second and showed people that he had true Mr. O potential. 

2020, Orange County Convention Center, Orlando, FL

After teaming up with IFBB Pro bodybuilding legend Dennis James, Ramy realized his true potential three years later by winning the 2020 Olympia. It was the best he ever looked, and he won against a stacked lineup — including the 2019 champ, Brandon Curry, and seven-time Olympia winner Phil Heath. 

Big Ramy would then defend his title against Curry and Hadi Choopan — who sported his best level of conditioning of his career. 

First — Mamdouh “Big Ramy” Elssbiay

Second — Brandon Curry

Third — Phil Heath

2021, Orange County Convention Center, Orlando, FL

First — Mamdouh “Big Ramy” Elssbiay

Second — Brandon Curry

Third — Hadi Choopan

Hadi Choopan (2022)

2022 may have been the year of the tiger for Zodiac sign lovers across the globe but in the world of bodybuilding, it was the year of the wolf — “The Persian Wolf” to be precise.

Hadi Choopan of Iran secured his first Mr. Olympia title after a career dating back to at least 2017, according to NPC News. Choopan began in the 212 division, winning the 2018 IFBB Portugal Pro before graduating to the Men’s Open division.

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He made his Olympia debut in 2019, placing third. Then fourth in 2020 and third again in 2021. At 35 years old, the door wasn’t shut for Choopan, but his position wasn’t improving, try after try. 

But finally, in 2022, The Persian Wolf’s moment came in a significant division shake-up that saw the returning champ, big Ramy, drop to fifth. Choopan finally seized the moment and will forever be remembered as the 17th man to win the storied contest in 58 years. 

2022, Zappos Theater, Las Vegas, NV

First — Hadi Choopan

Second — Derek Lunsford

Third — Nick Walker

Derek Lunsford (2023)

The Mr. Olympia competition officially has a champ-champ. On Nov. 4, 2023, American bodybuilder Derek Lunsford was named the 2023 Mr. O, making him the only man in the sport’s history to capture an Olympia title in two divisions. Just two years earlier, Lunsford celebrated his 212 Olympia win over Shaun “the Giant Killer” Clarida. 

Leading up to the 2022 Olympia, rumors began circulating that Lunsford was considering a move to the Men’s Open division. Olympia President and Dan Solomon played into the hype, and then shortly after, Lunsford was officially issued an invite to compete with the big (err, bigger) boys. 

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Though he came in second place to “The Persian Wolf”, Hadi Choopan, Lunsford’s second-place finish at the 2022 Mr. Olympia felt like a victory. Fans marveled at Lunsford’s ability to stay so lean at a heavier body weight; he even surpassed 2021 Arnold Classic winner Nick Walker, bookmarking himself as an automatic contender in 2023. 

It became clear in prejudging that the final three would consist of Lunsford, Choopan, and Samson Dauda, who won the 2023 Arnold Classic to secure his spot on the stage. All three men brought elite packages to the stage, but only one could wear the proverbial crown. And in the end, the judges chose Lunsford, solidifying him as one of the sport’s finest bodybuilders. 

2023, Orange County Convention Center, Orlando, FL

First — Derek Lunsford

Second — Hadi Choopan

Third — Samson Dauda

Samson Dauda (2024)

The 2024 Olympia was full of upsets. The ascension of Samson Dauda was a surprise, but a welcome one — the “Nigerian Lion” had received the coveted People’s Choice Award at the “O” just a day prior to becoming 2024’s Mr. Olympia.

Dauda collapsed on stage, howling and in tears, when host Bob Cicherillo finally let his name ring throughout the Resorts World Theater late into the evening of Oct. 12, 2024.

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Dauda’s Olympia trajectory was about as on-the-mark as you could ask for. The Lion first appeared at bodybuilding’s biggest show in 2022; he finished a modest but very respectable sixth.

One year later, Dauda found himself in the bronze medal position behind Hadi Choopan and multi-division history maker Derek Lunsford.

But in 2024, the board shuffled again, and in Dauda’s favor — Choopan again took home second place, while Lunsford found himself bumped back to third.

2024, Resorts World Theater, Las Vegas, NV

First — Samson Dauda

Second — Hadi Choopan

Third — Derek Lunsford

Featured Image (left to right): All images sourced from @mrolympiallc on Instagram; photos by Per Bernal and Charles Lowthian.

The post Every Winner of the Mr. Olympia Bodybuilding Competition appeared first on BarBend.

The 2024 Olympia contest in Las Vegas, NV, wrapped on Oct. 13, 2024, and saw several champions defend their titles, several new champions start what they hope to have become long-term dynasties, and the retirements of two of the all-time greats: eight-time Figure Olympia champion Cydney Gillon and six-time Classic Physique Olympia champion Chris Bumstead.

Samson Dauda claimed the marquee title of Mr. Olympia and the largest prize purse in bodybuilding history of $600,000 that came with it. Below are the scorecards for all 11 divisions contested in Sin City.

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2024 Olympia Scorecards

In bodybuilding, the lower the score, the higher the rank. If scores were provided for pre-judging and finals, they will be listed as: Pre-judging/Finals | Total. Athletes not listed in their respective divisions tied for the lowest rank.

Mr. Olympia

Samson Dauda — 8/6 | 14

Hadi Choopan — 8/9 | 17

Derek Lunsford — 15/15 | 30

Martin Fitzwater — 23/20 | 43

Chinedu Obiekea (Andrew Jacked) — 29/25 | 54

Hunter Labrada — 25/30 | 55

William Bonac — 41/35 | 76

Rafael Brandao — 35/46 | 81

Brandon Curry — 45/48 | 93

Akim Williams — 60/40 | 100

John Jewett — 47/55 | 102

Jon Delarosa — 55/60 | 115

Bruno Santos — 65/65 | 130

Mohamed Foda — 70/73 | 143

Theo Leguerrier — 75/72 | 147

212 Bodybuilding

Keone Pearson — 5

Shaun Clarida — 10

Angel Calderon Frias — 15

Kerrith Bajjo — 20

Vitor Alves Porto De Oliveira — 26

Giuseppe Christian Zagarella — 30

Muzi Maluleke — 35

Francisco Barrios VIk — 41

Ahmad Ashkanani — 43

Jordan Janowitz — 51

Marcello Alfonsi — 54

Marco Ruz — 60

Nasser Mohammed — 65

Fabricio Moreira — 70

Esteban Fuquene — 75

Geonwoo Kim — 79

Classic Physique

Chris Bumstead — 6

Mike Sommerfeld — 9

Urs Kalecinski — 15

Ramon Rocha Queiroz — 20

Breon Ansley — 25

Jose Manuel Munoz — 30

Michael Daboul — 36

Wesley Vissers — 39

Matheus Menegate — 46

Matthew Greggo — 50

Niall Darwen — 55

Jaehun Park — 61

Logan Franklin — 66

Justin Badurina — 70

Eric Wildberger — 75

Men’s Physique

Ryan Terry — 5

Ali Bilal — 11

Erin Banks — 16

Emanual Hunter — 19

Edvan Palmeira — 26

Corey Morris — 29

Vitor Chaves — 35

Carlos Asiedu Ocran — 40

Benquil Marigny — 47

Kaique Santos — 48

Juxian He — 57

Sidy Pouye — 58

Yoon Sung Lee — 65

Jo Uezato — 70

Victor Ramirez — 77

Abisai Pietersz — 79

Men’s Wheelchair

Harold Kelley — 5

Kevin Secundino — 10

Karol Milewski — 15

Gabriele Andriulli — 20

Josue Fabiano Barretto Monteiro — 25

Rajesh John — 30

Blake Colleton — 35

James Berger — 40

Kristof Harnos — 45

Eugenio Molino — 50

Jean Pierre — 55

Gaylon Grigsby — 60

Ms. Olympia

Andrea Shaw — 5

Angela Yeo — 10

Ashley Lynnette Jones — 16

Helle Trevino — 19

Nadia Capotosto — 25

Kristina Mendoza — 30

Leyvina Rodrigues Barros — 35

Sherry Priami — 40

Michaela Aycock — 45

Theresa Ivancik — 52

Alida Opre — 53

Julia Whitesel — 62

Hunter Henderson — 63

Alcione Santos Barreto — 70

Ava Melillo — 74

Fitness

Missy Truscott — 5

Jaclyn Baker — 10

Taylor Learmont — 16

Alison Kramer — 19

Tamara Vahn — 25

Michelle Fredua-Mensah — 30

Michaela Pavleova — 35

Stephanie Jones — 40

Amber Steffen — 47

Amy Hamilton — 48

Cerise Decardenas — 56

Michelle Gales — 58

Figure

Cydney Gillon — 5

Jessica Reyes Padilla — 10

Lola Montez — 16

Natalia Soltero — 19

Rhea Gayle — 25

Cherish Richardson — 30

Ericka Morales Morgan — 35

Lena Ramsteiner — 40

Tessa Meetze — 47

Adela Ondrejovicova — 48

Leticia Ramos — 56

Jennifer Zienert — 58

Maria Luisa Baeza Diaz Pereira — 66

Megan Sylvester-Cielen — 69

Women’s Physique

Sarah Villegas — 5

Natalia Abraham Coelho — 10

Sheronica Henton — 17

Barbara Menage — 18

Zama Benta — 25

Jeanette Johansson — 30

Marika Jones — 37

Natalie Rae Wolfe — 39

Ana Harias — 45

Tracey Guile — 49

Jodi Marchuck — 57

Raluca Raducu — 58

Natalia Bystrova — 65

Susan Graham — 70

Sandra Knezevic — 75

Wellness

Isabelle Nunes — 7

Francielle Mattos — 8

Eduarda Bezerra — 15

Elisa Alcantara — 20

Giselle Machado — 25

Lisa Meiswinkel — 30

Rayane Fogal — 35

Kassandra Gillis — 39

Leonida Ciobu — 47

Alexis Adams — 48

Bruna Seredich — 55

Lili Dong — 61

Marissa Andrews — 65

Danai Theodoropoulou — 69

Jade Cristaldo — 75

Bikini

Lauralie Chapados — 5

Ashley Kaltwasser — 10

Jasmine Gonzalez — 15

Aimee Leann Delgado — 20

Vania Auguste — 25

Ashlyn Little — 32

Maria Acosta — 35

Elisa Pecini — 40

Jourdanne Lee — 45

Angelica Teixeira — 50

Alexandra Vatthauer — 54

Jordan Brannon — 66

Ariana Brothers — 68

Reyna Perez Mecalco — 70

Alice Rocha — 74

Ivanna Escandar — 77

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Featured image: @mrolympiallc on Instagram

The post 2024 Olympia Scorecards appeared first on BarBend.

Let’s just say Mitchell Hooper loves a good #LegDay.

Renowned for his powerful lower body and knowledge of kinesiology, the 2023 World’s Strongest Man knows exactly what it takes to develop size and strength. To help fellow fitness enthusiasts maximize their returns in the gym, Hooper broke down his top five leg exercises in a video posted on his YouTube channel on Oct. 10, 2024. Check it out below:

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Which Moves Made Mitchell Hooper’s Top Five?

Narrowing down the best leg exercises to literally just a handful is no easy feat. However, Hooper had strong convictions about each of the five moves that made his list. Before we delve into the details, here’s a quick rundown (in order):

Leg Press

Hack Squat

Back Squat

Deadlift

Split Squat

Clearly, the Canadian strongman is a big fan of squats, a fundamental movement pattern everyone should master. He also put the deadlift, another powerlifting staple, in his pantheon of leg exercises.

While simply referencing Hooper’s list might suffice for some lifters, his technique tips and rationale behind his selections provide valuable insight that can help you unlock even more gains. So, before you chug your favorite pre-workout and get ready to crush some squats, find out why each move matters from the former World’s Strongest Man.

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The Leg Press Is King

Just how effective is the leg press for developing a strong, muscular lower half? Hooper’s explanation should leave no doubt about its efficacy, especially for athletes with a high level of strength.

“We actually have to be careful because it’s easy for us to pull muscles off of the bone.”

Even if you’re not leg pressing 1,000+ pounds, you can use this exercise to develop stronger quads, hamstrings, glutes, and calves. Plus, you can manipulate factors like your stance and tempo to reap additional leg press benefits.

Squats Have a Special Place in Hooper’s Heart

Three squat variations made the cut, which speaks volumes about how important it is to get comfortable with executing this highly functional exercise. As a testament to their versatility, Hooper highlighted versions that require different equipment and physiological demands.

Back Squat and Hack Squat

It shouldn’t be a surprise that Hooper put barbell back squats in his top three. This is a staple movement in just about every strength training program, as it has been shown to help develop both stronger legs and a stronger core. (1)

While there are many useful variations, Hooper specifically chose close-stance, high-bar squats. Here’s why:

“The closer your feet are, the more your knees are going to track forward and the more upright your torso is going to stay,” he explained. “The more upright your torso stays, the less load we put on the spinal erectors.”

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Similarly, the hack squat enables you to train your quads and hamstrings without taxing your lower back.

“We’re okay losing degrees of freedom because we can focus on the movement pattern.”

Split Squat

The split squat earned the fifth spot on Hooper’s list. Here’s his take on this unilateral exercise:

“Anytime we take one leg away and focus on a single-leg movement, we are building disproportionate hip strength,” Hooper explained.

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He emphasized the importance of strengthening glutes, piriformis, and other small internal hip muscles to develop a stable core. Those muscles contribute to the lateral stability of your pelvis, a key factor that can impact your lifts and everyday movements.

Don’t Rely Solely on the Deadlift

Despite earning a spot, the deadlift only ranked fourth on Hooper’s list. Why didn’t this popular compound exercise rank higher?

Let the strongman explain:

“For the vast majority of people, the weak link in the chain is actually going to be your core—not necessarily your legs. This is a great closed-chain hamstring exercise, but it might not be the best exercise if you’re looking to strengthen your legs specifically.”

So, even though there’s a long list of deadlift benefits, you shouldn’t focus too much of your attention on this movement if your goal is maximum leg gains.

Two “Bad Exercises” to Reconsider

Don’t expect to grow strongman-like legs with walking lunges or safety bar squats. Both moves earned the “bad exercise” label from Hooper, at least in terms of maximizing your leg gains.

“We can get a really good return and really good hip strength by doing split squats or Bulgarian split squats without the downsides of the rest time with walking lunges,” Hooper noted.

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Meanwhile, the benefits of the safety squat bar don’t outweigh some of the tradeoffs of putting your body in a disadvantageous position for optimal leg strength.

“If we’re creating a weak link in the chain of our thoracic vertebrae, our legs are naturally not going to take as much of that load,” Hooper said. “We need our legs to be close to failure or as close as possible in a safe manner to make steady progress.”

Ultimately, Hooper still deemed it a “phenomenal exercise for a lot of reasons,” but not a great one if you’re purely trying to strengthen your legs.

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References

1. Aspe RR, Swinton PA. Electromyographic and kinetic comparison of the back squat and overhead squat. J Strength Cond Res. 2014 Oct;28(10):2827-36. doi: 10.1519/JSC.0000000000000462. PMID: 24662228.

Featured image: Mitchell Hooper / YouTube

The post Mitchell Hooper’s Top 5 Leg Exercises + 2 Overrated Moves appeared first on BarBend.

Early Life and Background

Birth and Family

Mike O’Hearn was born on January 26, 1969, in Kirkland, Washington. Growing up in a family of ten siblings, Mike was immersed in a culture of athleticism from a young age. His entire family was heavily involved in sports, which fostered his early passion for fitness.

Introduction to Weight Training

At just nine years old, O’Hearn was already lifting weights. His early exposure to physical fitness became the foundation for his future career. He began competing in bodybuilding and powerlifting as a teenager, showing promise in both disciplines from the start.

Bodybuilding and Powerlifting Career

Mike’s Early Competitions

Mike O’Hearn first made his mark in the bodybuilding world with an incredible physique and an impressive ability to blend strength with aesthetics. His early competitions quickly placed him on the radar of the fitness community. His dual focus on both bodybuilding and powerlifting set him apart from other athletes.

Major Titles and Achievements

Throughout his career, Mike has won numerous prestigious titles, including Mr. Universe, Mr. America, and Mr. International. What makes him unique is his ability to maintain competitiveness across decades, winning titles in both bodybuilding and powerlifting.

The Natural Debate

One of the most frequently discussed aspects of Mike O’Hearn’s career is his dedication to staying natural. In an industry where steroid use is prevalent, Mike has consistently claimed his success comes from natural training. His dedication to clean training has fueled debates, but O’Hearn remains open to drug testing and confident in his longevity as proof of his approach.

Fitness Modeling and Media Presence

Magazine Covers and TV Shows

In addition to his bodybuilding and powerlifting accomplishments, Mike O’Hearn has appeared on the cover of more than 500 magazines. His chiseled physique and all-American good looks have made him a staple in fitness media.

American Gladiators and TV Roles

O’Hearn gained mainstream fame playing Titan on American Gladiators, a role that showcased his strength, agility, and charisma. Beyond his Gladiators fame, Mike has appeared in several TV shows and films, including guest spots in It’s Always Sunny in Philadelphia and Days of Our Lives.

Training Philosophy and Approach

Training Regimen

Mike O’Hearn’s training philosophy revolves around power bodybuilding, a blend of powerlifting and bodybuilding that focuses on heavy lifts and functional strength while also developing aesthetic muscles. His routine includes a mix of compound movements like deadlifts, squats, and bench presses, combined with bodybuilding techniques for muscle definition.

Nutrition Plan

O’Hearn believes that consistency is key, both in training and nutrition. His diet consists of lean proteins, complex carbs, and healthy fats, with a focus on whole foods. He emphasizes balance, ensuring he fuels his body for both strength and recovery.

Commitment to Natural Training

A vocal advocate of natural training, Mike has built his brand around the concept of achieving an elite physique without performance-enhancing drugs. His workouts focus on longevity, injury prevention, and long-term health, following “old-school” principles from the golden era of bodybuilding.

Mike O’Hearn’s Fitness Programs

Power Bodybuilding and Titan Training

Mike O’Hearn has developed online fitness programs that focus on combining powerlifting and bodybuilding techniques. Power Bodybuilding and Titan Training are designed to help users build strength while also achieving a shredded, muscular physique.

Success Stories and Testimonials

Many users have reported transformative results from O’Hearn’s programs. His approach emphasizes mindset, with a focus on pushing through plateaus and staying motivated. His clients often praise the mental and physical changes they experience while following his training systems.

Longevity in the Fitness Industry

Over 40 Years of Peak Performance

Mike O’Hearn’s career spans more than 40 years, and he has managed to stay in peak physical condition throughout. His ability to maintain muscle mass, strength, and overall health for such a long time is a testament to his smart training and commitment to fitness.

Views on Recovery and Burnout

O’Hearn often speaks about the importance of recovery and avoiding burnout. He emphasizes the need for active recovery, proper rest, and mental health to stay in the game for the long haul. His longevity has inspired countless younger athletes to follow in his footsteps.

Acting and Other Ventures

Acting Career

Mike O’Hearn has balanced his fitness career with acting, appearing in a variety of TV shows and films. His role as Titan on American Gladiators made him a household name, but he has also appeared in smaller acting roles, showcasing his versatility.

Business Ventures

Beyond acting, Mike has explored business opportunities, sponsorships, and partnerships in the fitness industry. He has launched fitness products and continues to inspire through motivational speaking, sharing his life story and fitness philosophy with fans around the world.

Mike O’Hearn as a Fitness Icon

Contributions to Bodybuilding Culture

Mike O’Hearn has made significant contributions to modern bodybuilding and fitness culture. As a natural athlete, he has promoted long-term health and dedication, offering an alternative path to those seeking strength without shortcuts.

Mentorship and Influence

Mike has mentored many young athletes and bodybuilders, passing on his wisdom about natural training, longevity, and hard work. His influence reaches far beyond the gym, impacting fitness enthusiasts and professionals alike.

Controversies and Criticism

Debates Over His Natural Status

While O’Hearn has always claimed to be natural, his longevity and physique have been met with skepticism in the fitness community. Critics often question whether his results are truly achieved without steroids. However, Mike has continued to invite drug tests to prove his natural status.

Handling Criticism

Despite the controversy, O’Hearn remains focused on his goals. He addresses criticism with a calm demeanor, often citing his training longevity and smart recovery as the reasons behind his success.

Personal Life

Relationships and Hobbies

Outside of his fitness career, Mike O’Hearn leads a balanced life. He is known for his love of dogs, especially his dog Striker, who frequently appears in his social media posts. O’Hearn also enjoys outdoor activities and stays grounded through his close relationships with friends and family.

Philanthropy

Mike is involved in several philanthropic efforts, using his platform to promote causes he believes in. His charitable work includes supporting animal welfare, which ties back to his passion for dogs and giving back to the community.

Lessons from Mike O’Hearn

Key Takeaways

Mike O’Hearn’s career serves as a blueprint for those looking to achieve longevity in fitness. His success is built on discipline, consistency, and smart training. He sees fitness as a lifelong journey rather than a short-term goal, encouraging others to adopt the same mindset.

Advice for Aspiring Athletes

Mike’s advice to those starting their fitness journey is simple: commit to hard work and consistency. He emphasizes that real success comes from dedication and patience, rather than shortcuts or quick fixes.

Conclusion

Mike O’Hearn’s remarkable career has left an indelible mark on the fitness world. From winning bodybuilding and powerlifting titles to gracing the covers of hundreds of magazines, his influence is undeniable. He has become a symbol of natural training, longevity, and unwavering work ethic. As he continues to inspire new generations of fitness enthusiasts, O’Hearn’s legacy is sure to endure for many more years to come.

Back in June, Hillary Tran went a little bit viral. By posting an Instagram Reel — as of Oct. 2024, it’s up to 4.8 million hits — showing some of Team China’s youth athlete development camps in action, Tran pulled the curtain back and revealed the innards of the world’s most prolific, and perhaps secretive, weightlifting industry. 

China is the world’s best-performing country at Olympic lifting. At the 2024 Olympics in Paris, 10 gold medals were up for grabs across the sport’s various weight categories. China won five; as many as every other participating country combined. 

For 20 years, China has mystified the weightlifting world with its prowess on the platform and, in particular, the depths of its talent pool. Like a magician conjuring a rabbit out of an empty hat, Team China seems to have an endless roster of top-tier weightlifters at their disposal.

So we sent Tran back to China to interview its youth weightlifting coaches. She was kind enough to sit down with a 20-year veteran of the Chinese weightlifting system and find out more about how the country selects, and develops, its future superstars. 

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Interview: How Team China Develops Youth Weightlifters

Tran and coach Lu Xian Tao are good friends. They initially met in 2017 during a weightlifting camp hosted in China; tourism for barbell aficionados. 

“We’ve kept in touch ever since. Over her career, she’s coached and programmed for me as well,” Tran tells us. Tran herself has practiced weightlifting for about nine years. They were kind enough to give us a peek behind the red-and-gold curtain.

BarBend: Tell us a bit about your background. How did you end up as a coach for Team China?

Lu Xian Tao: I’ve been coaching weightlifting in China for 20 years. I was [originally] an athlete and have been coaching since retiring. In China, you can generally work 30 years as a coach.

Pictured: Hillary Tran (center, black), and coach Lu (center, yellow), with youth Chinese weightlifters.

BB: At what age do you begin evaluating and recruiting children for sport?

Lu: We usually look for 9 to 10-year-olds.

BB: Are children selected from within their province only, or do you recruit from all over the country?

Lu: Provincial — each coach goes to neighboring villages to recruit [prospective athletes].

BB: Are families required to enlist their children in sports like weightlifting if they are deemed appropriate for it, or can they refuse? 

Lu: Families [in these villages] don’t enlist their children; they’re typically opposed [to sending them away].

BB: Are weightlifting coaches involved in this process? What sort of physical attributes do recruiters look for, and what sort of tests do children perform? 

Lu: Running, jumping, bodily coordination, and strength are all measured. [Weightlifting] coaches are directly involved and participate in athlete recruitment.

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BB: Let’s talk training. What does the first week of training look like for a child selected to begin weightlifting instruction in China? How much non-weightlifting exercise do they perform, and how often do youth weightlifters squat?

Lu: The first week is for basic core, coordination, and posture exercises.

BB: How much non-weightlifting exercise do they perform, and how often do youth weightlifters squat?

Lu: Generally, children start practicing the snatch and clean & jerk after half a year of non-barbell exercise. Youth athletes squat three times per week, twice a day, for six sessions total.

BB: How is weightlifting viewed within China compared to other sports? 

Lu: Weightlifting is a niche event. It’s relatively unpopular in China.

BB: Historically, Team China has fared better in Women’s weightlifting than Men’s, and in lighter categories. Why is this?

Lu: China’s ethnic body shape is more suitable for small and medium [categories].

BB: How does Team China regard the recent return of North Korea to the international weightlifting circuit? 

Lu: There’s a certain sense of crisis, but it also inspires us.

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Featured Image: Hillary Tran

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They call him “the King” for a reason. Ronnie Coleman, eight-time Mr. Olympia winner and purveyor of household staples like “Yeah, buddy,” had one of the best physiques to ever grace a bodybuilding stage. 

Coleman popped a squat into bodybuilding’s seat of power with his first Olympia victory in 1998. Just a year prior, Coleman had placed a modest ninth. He’d continue to keep the throne warm and rack up Sandow trophies until 2005. 

But his bodybuilding advice leaves a bit more to be desired. Sure, Coleman got a few things right, and we’re going to start with those — but you’ll also find three nuggets of wisdom from the King that haven’t stood the test of time.

Here are some of Ronnie Coleman’s best and worst bodybuilding tips ever. 

Ronnie Coleman Bodybuilding Tips

Ab Training

Muscle Growth Principles

Exercise Selection

Protein Intake

Training for the Pump

Squats for Supersets

Good: Ab Training

Coleman’s era came to an end almost 20 years ago now, which makes dating footage from his prime difficult. During an interview from his competitive years, Coleman touched on his philosophy regarding ab training:

“I do abs every other day,” Coleman explained. “I try to hit them at least three times a week, and I mix up my exercises a lot.” 

When it comes to ab training, this is a stellar tip from Coleman. Core workouts can be a bit dull, but you do need to perform a certain amount of it each week to ensure your abs get bigger and stronger. 

How you allot that weekly volume quota is mostly up to you. Hitting your core three times per week with fewer movements is a great way to ensure you aren’t slacking on ab training. And to Coleman’s credit, some studies have shown that regularly rotating exercises leads to better strength gains than sticking with the same moves for too long. (1)

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Good: Muscle Growth Principles

Despite a few iconic training videos, including 800-pound deadlifts and squats — Coleman told NFL tight end Shannon Sharpe he could’ve squatted 800 for six, by the way — the King was no ego lifter. In fact, his philosophy on muscle hypertrophy comports pretty well with what we know today. 

Here’s Coleman speaking to bodybuilding journalist Greg Merritt for FLEX magazine:

“My three most hallowed training principles are to use the most weight possible; with the most correct form; through a full range of motion.”

The sacred texts, indeed. Coleman’s three-pronged treatise on muscle growth is hard to argue with, even 20 years on from his last Olympia win. 

Lifting heavy enables progressive overload, (2) training a full range of motion maximizes growth potential, (3) and, of course, good technique is essential to developing robust mind-muscle connection and reducing injury risk. Coleman was on the money with this one.

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Good: Exercise Selection

Bodybuilders revere a well-developed back — Coleman’s was his calling card. The back is an intricate web of muscles that you can’t hope to adequately train with one or two exercises. Coleman’s approach to bodybuilding exercise selection likely helped separate him from the pack in this regard.

It’s a semi-common practice now, but Coleman would perform two distinct back workouts each week, one emphasizing thickness and the other width. Here’s a sample, courtesy of FLEX:

Ronnie Coleman Back Thickness Workout

Deadlift: 4 x 6-12

Barbell Row: 3 x 10-12

T-Bar Row: 3 x 10-12

Dumbbell Row: 3 x 10-12

Ronnie Coleman Back Width Workout

Barbell Row: 5 x 10-12

Seated Cable Row: 4 x 10-12

Machine Lat Pulldown: 3 x 10-12

Underhand Pulldown: 3 x 10-12

FLEX says Coleman would perform each workout once per week. We couldn’t agree more with this approach — studies show twice-weekly training optimizes muscle growth (4) and slightly varying the exercises to target weak points and maintain variety can help you avoid boredom. 

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Bad: Squats for Supersets

Coleman lost the plot a bit on this one. The King believed squats were the ultimate leg exercise (they are) and that squats were, “ideal for supersets.” They are not.

“No other position permits such a quick and easy transition from one exercise to another,” he continued.

To his credit, you can get a lot of work done in the squat rack, sure. When selecting for supersets, you’ll generally want to pair movements that won’t demand too much of your cardiovascular system or that work entirely different muscles.

Other than supersetting squats with, say, lateral raises, there aren’t many other leg exercises worth spending your valuable rest periods on. In fact, squats are so demanding on their own that you’re better off just sitting down and taking a breather. 

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Bad: Training for the Pump

Bodybuilders revere the pump. All-time great Arnold Schwarzenegger even regarded it as, let’s say, his second favorite feeling ever. Coleman took things a step further and, mistakenly, considered a good pump a muscle-making must-do: 

“A muscle receives the maximum benefit only if you can feel it being pumped and burned,” Coleman told FLEX. “As soon as that sensation fades or shifts, you’ve gone too far. I never go to failure.” 

There’s plenty of evidence to the contrary online — Coleman trained to failure at least some of the time. But taking his words at face value, what he’s saying here is misaligned with contemporary, evidence-based hypertrophy science. 

Training for a pumped sensation is a good indicator that the exercise you’re doing aligns with your body posturally, but it isn’t indicative of productive lifting. After all, you could curl five-pound dumbbells for 100 reps in a row, get a crazy pump, and build precisely zero mass from it. 

Studies tell us that training to failure is not necessary to induce muscle growth, though many bodybuilding coaches endorse it for machine or cable exercises in particular. (5)

Coleman’s word about load shifting is on point, however. You don’t want to feel an exercise in your joints instead of your muscles, but you also shouldn’t chase the pump at the expense of tension and progression. Based on most of his other advice, Coleman understood this just fine.

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Bad: Protein Intake

In the dark ages — before social media, of course — bodybuilding lore was pretty wild, especially when it came to nutrition. There weren’t many protein intake calculators flying around, so you had to go off of what you heard in a weight room or read in a muscle mag. 

Absurdly high protein intake suggestions were fairly common, and Coleman’s own benchmark was no exception. 

During one interview shortly after his competitive years, Coleman noted that his protein intake quota was two grams of dietary protein per pound of body weight.

Do not attempt this. To contextualize, Coleman tipped the scales at 287 pounds at the 2003 Olympia. That’s almost 600 grams, or 2,400 calories, of protein alone. Unless you’re pushing 300 pounds and are shredded, it’s more calories than you’d know what to do with before even considering your carb or dietary fat needs. 

Currently, research indicates that for bodybuilders in the off-season or who are not in a calorie deficit, 1.6 to 2.2 grams per kilogram of body weight is a sufficient protein intake range. (6) That’s .72 to 1 gram per pound. 

[Related: Best Clear Protein Drinks]

Ronnie Coleman: The King’s Word Is Law? 

Coleman remains among the best to ever do it, at least in bodybuilding’s modern era. Does that mean all of his advice is timeless or applicable? Hardly. Good bodybuilders know when and how to marry empirical evidence with real-world experience. 

Plus, you’re probably not Ronnie Coleman, so some portions of what worked for him simply won’t have the same effect on you. There’s a lot to learn from the King, just remember to take Coleman’s bodybuilding advice in stride. 

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References

Fonseca RM, Roschel H, Tricoli V, de Souza EO, Wilson JM, Laurentino GC, Aihara AY, de Souza Leão AR, Ugrinowitsch C. Changes in exercises are more effective than in loading schemes to improve muscle strength. J Strength Cond Res. 2014 Nov;28(11):3085-92. doi: 10.1519/JSC.0000000000000539. PMID: 24832974.

Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903.

Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.

Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.

Santanielo N, Nóbrega SR, Scarpelli MC, Alvarez IF, Otoboni GB, Pintanel L, Libardi CA. Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biol Sport. 2020 Dec;37(4):333-341. doi: 10.5114/biolsport.2020.96317. Epub 2020 Jul 5. PMID: 33343066; PMCID: PMC7725035.

Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.

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The post Ronnie Coleman’s 3 Best (& Worst) Bodybuilding Tips Ever appeared first on BarBend.